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:
|
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