Bike:
6.46 miles
Spinervals
Monday, December 29, 2014
Warm-Up: | |||||||||
Super Joints: various | |||||||||
Foundation Training: various | |||||||||
TacFit Commando: various | |||||||||
The Kneeling Hip Flexor Stretch | |||||||||
Hips - Walking Knee-Ups | |||||||||
Chest Stretch | |||||||||
Frog Stretch | |||||||||
Overhead Squat | |||||||||
Hamstring Stretch | |||||||||
Workout:
|
Friday, December 26, 2014
Warm-Up: | |||||||||||
Super Joints: various | |||||||||||
Foundation Training: various | |||||||||||
TacFit Commando: various | |||||||||||
The Kneeling Hip Flexor Stretch | |||||||||||
Hips - Walking Knee-Ups | |||||||||||
Chest Stretch | |||||||||||
Frog Stretch | |||||||||||
Overhead Squat | |||||||||||
Hamstring Stretch | |||||||||||
Workout:
|
Wednesday, December 24, 2014
Run:
1.98 miles
Treadmill Intervals
Strength:
1.98 miles
Treadmill Intervals
Strength:
Superset: |
Pull-Ups: 5,5,5 => 15 |
Push-Ups: 10,10,10 => 30 |
Squats: 15,15,15 => 45 |
Superset: |
Bicycle Crunches: 2x20 |
Hammer Strength Glute/Ham Back Extension: 2x10 |
Monday, December 22, 2014
Warm-Up: | |||||||||||||||
Super Joints: various | |||||||||||||||
Foundation Training: various | |||||||||||||||
TacFit Commando: various | |||||||||||||||
The Kneeling Hip Flexor Stretch | |||||||||||||||
Hips - Walking Knee-Ups | |||||||||||||||
Chest Stretch | |||||||||||||||
Frog Stretch | |||||||||||||||
Overhead Squat | |||||||||||||||
Hamstring Stretch | |||||||||||||||
Workout:
|
Friday, December 19, 2014
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Overhead Squat |
Hamstring Stretch |
Workout: |
Circuit: 10x |
Row (Concept 2 Rower): 250 meters |
Swings: 10(5+5)x24 kg. |
Push-Ups: 5 |
rest 1 minute |
Actual Rowing Distance: 2,677 meters (1.66 miles) |
268 meters |
269 meters |
268 meters |
267 meters |
269 meters |
269 meters |
264 meters |
267 meters |
264 meters |
272 meters |
Wednesday, December 17, 2014
Run:
1.95 miles
Treadmill Intervals
1.95 miles
Treadmill Intervals
Strength: |
Superset: |
Pull-Ups: 5,5,5 => 15 |
Push-Ups: 10,10,10 => 30 |
Squats: 15,15,15 => 45 |
Monday, December 15, 2014
Warm-Up: | |||||||||||||||
Super Joints: various | |||||||||||||||
Foundation Training: various | |||||||||||||||
TacFit Commando: various | |||||||||||||||
The Kneeling Hip Flexor Stretch | |||||||||||||||
Hips - Walking Knee-Ups | |||||||||||||||
Chest Stretch | |||||||||||||||
Frog Stretch | |||||||||||||||
Overhead Squat | |||||||||||||||
Hamstring Stretch | |||||||||||||||
Workout:
|
Friday, December 12, 2014
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Overhead Squat |
Hamstring Stretch |
Workout: |
Circuit: 10x |
Row (Concept 2 Rower): 250 meters |
Swings: 10(5+5)x24 kg. |
Push-Ups: 5 |
rest 1 minute |
Actual Rowing Distance: 2,663 meters (1.65 miles) |
267 meters |
268 meters |
268 meters |
263 meters |
268 meters |
263 meters |
267 meters |
268 meters |
265 meters |
266 meters |
Wednesday, December 10, 2014
Run:
1.94 miles
Treadmill Intervals
Strength:
Superset:
Pull-Ups: 5,5,5 => 15
Push-Ups: 10,10,10 => 30
Squats: 15,15,15 => 45
Superset:
Bicycle Crunches: 2x20
Hammer Strength Glute/Ham Back Extension: 2x10
1.94 miles
Treadmill Intervals
Strength:
Superset:
Pull-Ups: 5,5,5 => 15
Push-Ups: 10,10,10 => 30
Squats: 15,15,15 => 45
Superset:
Bicycle Crunches: 2x20
Hammer Strength Glute/Ham Back Extension: 2x10
Monday, December 08, 2014
Warm-Up: | |||||||||||||||
Super Joints: various | |||||||||||||||
Foundation Training: various | |||||||||||||||
TacFit Commando: various | |||||||||||||||
The Kneeling Hip Flexor Stretch | |||||||||||||||
Hips - Walking Knee-Ups | |||||||||||||||
Chest Stretch | |||||||||||||||
Frog Stretch | |||||||||||||||
Overhead Squat | |||||||||||||||
Hamstring Stretch | |||||||||||||||
Workout:
|
Friday, December 05, 2014
Run:
1.91 miles
Treadmill Intervals
Strength:
1.91 miles
Treadmill Intervals
Strength:
|
||
Friday, November 28, 2014
Warm-Up: | |
Super Joints: various | |
Foundation Training: various | |
TacFit Commando: various | |
The Kneeling Hip Flexor Stretch | |
Hips - Walking Knee-Ups | |
Chest Stretch | |
Frog Stretch | |
Overhead Squat | |
Hamstring Stretch | |
Swings: 2x20(10+10)x24 kg. | |
Workout:
|
Wednesday, November 26, 2014
Warm-Up: | |||||||||||
Super Joints: various | |||||||||||
Foundation Training: various | |||||||||||
TacFit Commando: various | |||||||||||
The Kneeling Hip Flexor Stretch | |||||||||||
Hips - Walking Knee-Ups | |||||||||||
Chest Stretch | |||||||||||
Frog Stretch | |||||||||||
Pole Squat | |||||||||||
Hamstring Stretch | |||||||||||
Workout:
|
Monday, November 24, 2014
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Overhead Squat |
Hamstring Stretch |
Workout: |
Warm-Up: treadmill: .15 miles |
Circuit: 4x |
Run: treadmill: .25 miles hard => total: 1.0 mile |
recover 30 seconds |
Clean & Jerk: 10(5+5)x24 kg. => 40 reps |
recover 30 seconds |
Pull-Ups: 5 => total: 20 |
recover 30 seconds |
Cool-Down: treadmill: .15 miles |
Monday, November 17, 2014
Warm-Up: | |||
Super Joints: various | |||
Foundation Training: various | |||
TacFit Commando: various | |||
The Kneeling Hip Flexor Stretch | |||
Hips - Walking Knee-Ups | |||
Chest Stretch | |||
Frog Stretch | |||
Overhead Squat | |||
Hamstring Stretch | |||
Workout:
|
Friday, November 14, 2014
Warm-Up: | |||||||||||||
Super Joints: various | |||||||||||||
Foundation Training: various | |||||||||||||
TacFit Commando: various | |||||||||||||
The Kneeling Hip Flexor Stretch | |||||||||||||
Hips - Walking Knee-Ups | |||||||||||||
Chest Stretch | |||||||||||||
Frog Stretch | |||||||||||||
Overhead Squat | |||||||||||||
Hamstring Stretch | |||||||||||||
Workout:
|
Monday, November 10, 2014
Warm-Up: | |||||||
Super Joints: various | |||||||
Foundation Training: various | |||||||
TacFit Commando: various | |||||||
The Kneeling Hip Flexor Stretch | |||||||
Hips - Walking Knee-Ups | |||||||
Chest Stretch | |||||||
Frog Stretch | |||||||
Overhead Squat | |||||||
Hamstring Stretch | |||||||
Workout:
|
Friday, November 07, 2014
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Overhead Squat |
Hamstring Stretch |
Workout: |
Circuit: 10x |
Row (Concept 2 Rower): 250 meters |
Swings: 10(5+5)x24 kg. |
Push-Ups: 5 |
rest 1 minute |
Actual Rowing Distance: 2,695 meters (1.67 miles) |
266 meters |
266 meters |
271 meters |
270 meters |
269 meters |
270 meters |
270 meters |
270 meters |
270 meters |
273 meters |
Tuesday, November 04, 2014
Warm-Up: | |||||||||||||
Super Joints: various | |||||||||||||
Foundation Training: various | |||||||||||||
TacFit Commando: various | |||||||||||||
The Kneeling Hip Flexor Stretch | |||||||||||||
Hips - Walking Knee-Ups | |||||||||||||
Chest Stretch | |||||||||||||
Frog Stretch | |||||||||||||
Overhead Squat | |||||||||||||
Hamstring Stretch | |||||||||||||
Workout:
|
|||||||||||||
Saturday, November 01, 2014
Warm-Up: | ||||||
Super Joints: various | ||||||
Foundation Training: various | ||||||
TacFit Commando: various | ||||||
The Kneeling Hip Flexor Stretch | ||||||
Hips - Walking Knee-Ups | ||||||
Chest Stretch | ||||||
Frog Stretch | ||||||
Overhead Squat | ||||||
Hamstring Stretch | ||||||
Workout:
|
Thursday, October 30, 2014
Warm-Up: | ||||||
Super Joints: various | ||||||
Foundation Training: various | ||||||
TacFit Commando: various | ||||||
The Kneeling Hip Flexor Stretch | ||||||
Hips - Walking Knee-Ups | ||||||
Chest Stretch | ||||||
Frog Stretch | ||||||
Overhead Squat | ||||||
Hamstring Stretch | ||||||
Workout:
|
Sunday, October 26, 2014
Warm-Up: | ||||||||
Super Joints: various | ||||||||
Foundation Training: various | ||||||||
TacFit Commando: various | ||||||||
The Kneeling Hip Flexor Stretch | ||||||||
Hips - Walking Knee-Ups | ||||||||
Chest Stretch | ||||||||
Frog Stretch | ||||||||
Overhead Squat | ||||||||
Hamstring Stretch | ||||||||
Workout:
|
Friday, October 24, 2014
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Overhead Squat |
Hamstring Stretch |
Workout: |
Circuit: 10x |
Row (Concept 2 Rower): 250 meters |
Swings: 10(5+5)x24 kg. |
Push-Ups: 5 |
rest 1 minute |
Actual Rowing Distance: 2,675 meters (1.66 miles) |
269 meters |
268 meters |
265 meters |
265 meters |
267 meters |
268 meters |
268 meters |
269 meters |
266 meters |
270 meters |
Wednesday, October 22, 2014
Warm-Up: | ||||||||||
Super Joints: various | ||||||||||
Foundation Training: various | ||||||||||
TacFit Commando: various | ||||||||||
The Kneeling Hip Flexor Stretch | ||||||||||
Hips - Walking Knee-Ups | ||||||||||
Chest Stretch | ||||||||||
Frog Stretch | ||||||||||
Overhead Squat | ||||||||||
Hamstring Stretch | ||||||||||
Workout:
|
Friday, October 17, 2014
Warm-Up: | ||||||||||||||||||||
Super Joints: various | ||||||||||||||||||||
Foundation Training: various | ||||||||||||||||||||
TacFit Commando: various | ||||||||||||||||||||
The Kneeling Hip Flexor Stretch | ||||||||||||||||||||
Hips - Walking Knee-Ups | ||||||||||||||||||||
Chest Stretch | ||||||||||||||||||||
Frog Stretch | ||||||||||||||||||||
Overhead Squat | ||||||||||||||||||||
Hamstring Stretch | ||||||||||||||||||||
Workout:
|
Thursday, October 16, 2014
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Overhead Squat |
Hamstring Stretch |
Workout: |
Circuit: 10x |
Row (Concept 2 Rower): 250 meters |
Swings: 10(5+5)x24 kg. |
Push-Ups: 5 |
rest 1 minute |
Actual Rowing Distance: 2,677 meters (1.66 miles) |
265 meters |
270 meters |
266 meters |
270 meters |
267 meters |
264 meters |
269 meters |
268 meters |
267 meters |
271 meters |
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