| Workout: |
| Hot Vinyasa Yoga |
Wednesday, December 30, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Circuit: 3x |
| Clean & Press: 3x10(5+5)x20 kg. |
| Pull-Ups: 10,7,7 => 24 |
| Atomic Push-Ups: Vegas Pro Commando Straps: 10,10,10 => 30 |
| Superset within the Circuit: |
| Clean & Jerk: 3x2(1+1)x24 kg. |
| Cleans: 3x4(2+2)x24 kg. |
| Swings: 3x6(3+3)x24 kg. |
Monday, December 28, 2015
| Warm-Up: | ||
| Foam Roller | ||
Workout: |
||
| Precor AMT Open Stride Elliptical 3.0 miles
|
Saturday, December 26, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. |
| Circuit: 3x |
| Clean & Press: 3x12(6+6)x20 kg. |
| Pull-Ups: 6,6,7 => 19 |
| Atomic Push-Ups: Vegas Pro Commando Straps: 8,8,9 => 25 |
Tuesday, December 22, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Circuit: 5x |
| Clean & Press: 5x10(5+5)x20 kg. |
| Pull-Ups: 5,5,5,5,5 => 25 |
| Atomic Push-Ups: Vegas Pro Commando Straps: 7,7,7,7,7 => 35 |
Monday, December 21, 2015
| Warm-Up: |
| Foam Roller |
| Octane
Fitness Pro4700 Elliptical 4.5 miles |
| Cool-Down: |
| Foam Roller |
Sunday, December 20, 2015
| Warm-Up: |
| Foam Roller |
Bike:
10.0 miles
Stages
Cycling Stationary Bike
|
Saturday, December 19, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Cybex Prestige Strength Leg Press: 1x10x160 lbs., 1x10x210 lbs., 1x10x260 lbs. |
| Nautilus Vertical Chest: 1x10x100 lbs., 1x10x120 lbs., 1x5x135 lbs. |
| TechnoGym Vertical Traction Lat Pulldown: 1x10x100 lbs., 1x10x130 lbs. |
| Pull-Ups: 7,5 => 12 |
| Hammer Strength MTS Abdominal Crunch: 2x12x50 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x75 lbs. |
| Cybex Eagle NX Calf: 2x15x125 lbs. |
Tuesday, December 15, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x3x234 lbs. |
| Hammer Strength Bench Press: 1x10x90 lbs., 1x5x140 lbs., 1x5x160 lbs. |
| Hammer Strength Iso-Lateral Hi Row: 1x10x90 lbs., 1x10x140 lbs., 1x10x160 lbs. |
| Conditioning Precor AMT Open Stride Elliptical 2.48 miles |
Sunday, December 13, 2015
| Warm-Up: | |||
| Foam
Roller Bike: 9.0 miles
|
Saturday, December 12, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Cybex Prestige Strength Leg Press: 1x10x155 lbs., 1x10x205 lbs., 1x10x255 lbs. |
| Hoist Roc-It Chest Press: 1x10x145 lbs., 1x5x175 lbs., 1x5x205 lbs. |
| Hoist Roc-It Lat Pulldown: 1x10x136 lbs., 1x10x156 lbs. |
| Pull-Ups: 5,5 => 10 |
| Ground Zero Free Motion Abdominals: 2x12x70 lbs. |
| Cybex Prestige Strength Back Extension: 2x12x70 lbs. |
| Cybex Eagle NX Calf: 2x15x120 lbs. |
Tuesday, December 08, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Cybex Prestige Strength Leg Press: 1x10x150 lbs., 1x10x200 lbs., 1x10x250 lbs. |
| Nautilus Vertical Chest: 1x10x95 lbs., 1x10x115 lbs., 1x5x130 lbs. |
| Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 1x10x146 lbs. |
| Pull-Ups: 5,5 => 10 |
| Conditioning Octane Fitness Pro4700 Elliptical 3.26 miles |
Sunday, December 06, 2015
| Warm-Up: | |
| Super Joints: various | |
| Foundation Training: various | |
| TacFit Commando: various | |
| The Kneeling Hip Flexor Stretch | |
| Hips - Walking Knee-Ups | |
| Chest Stretch | |
| Frog Stretch | |
| Downward Dog | |
| Overhead Squat | |
| Hamstring Stretch | |
| Swings: 3x20(10+10)x24 kg. | |
| Workout: | |
| Icarian Super Squat: 1x10x95 lbs., 1x10x115 lbs., 1x10x135 lbs. | |
| Hammer Strength Bench Press: 1x10x90 lbs., 1x8x110 lbs., 1x7x120 lbs. | |
| Hammer Strength Iso-Lateral Hi Row: 1x10x90 lbs., 1x10x140 lbs. | |
| Pull-Ups: 7,5 => 12 | |
Conditioning
|
Tuesday, December 01, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x28 kg. |
| Workout: |
| Ground Zero Free Motion Squats: 1x10x100 lbs., 1x10x140 lbs., 1x10x180 lbs. |
| Nautilus Vertical Chest: 1x10x95 lbs., 1x10x110 lbs., 1x5x125 lbs. |
| Ground Zero Free Motion Lats: 1x10x80 lbs., 1x10x100 lbs. |
| Pull-Ups: 5,5 => 10 |
| Hammer Strength MTS Abdominal Crunch: 2x10x60 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x60 lbs. |
| Cybex Eagle NX Calf: 2x12x115 lbs. |
| Conditioning Octane Fitness Pro4700 Elliptical 3.0 miles |
Saturday, November 28, 2015
| Warm-Up: | |
| Super Joints: various | |
| Foundation Training: various | |
| TacFit Commando: various | |
| The Kneeling Hip Flexor Stretch | |
| Hips - Walking Knee-Ups | |
| Chest Stretch | |
| Frog Stretch | |
| Downward Dog | |
| Overhead Squat | |
| Hamstring Stretch | |
| Swings: 3x20(10+10)x24 kg. | |
| Workout: | |
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | |
| Bench Press: 1x5x115 lbs., 1x5x135 lbs., 1x5x145 lbs. | |
| Close Grip Pulldowns: 1x10x80 lbs., 1x10x90 lbs., | |
| Pull-Ups: 7,5 => 12 | |
Conditioning
|
Tuesday, November 24, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Deadlifts: 1x5x144 lbs., 1x5x214 lbs., 1x5x224 lbs. |
| Hoist Roc-It Chest Press: 1x5x145 lbs., 1x5x175 lbs., 1x5x205 lbs. |
| Hoist Roc-It Lat Pulldown: 1x5x126 lbs., 1x5x146 lbs., 1x5x156 lbs. |
| Conditioning |
| Circuit: 3x |
| Pull-Ups: 5,5,5 => 15 |
| Squat to Row: 1x10x57.5 kg. |
| Push-Ups: 10,10,10 => 30 |
| Squat to Row: 1x10x57.5 kg. |
| Squats: 15,15,15 => 45 |
| Squat to Row: 1x10x57.5 kg. |
| Ground Zero Free Motion Abdominals: 3x10x70 lbs. |
| Cybex Prestige Strength Back Extension: 3x10x70 lbs. |
Sunday, November 22, 2015
| Warm-Up: | |||
| Foam
Roller Bike: 8.7 miles
|
Saturday, November 21, 2015
| Warm-Up: | |||||||||||||||||||||||
Foam
Roller
|
Tuesday, November 17, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Deadlifts: 1x5x144 lbs., 2x5x214 lbs. |
| Superset: |
| Clean & Jerk: 3x5x36(18+18) kg. |
| Pull-Ups: 5,5,4 => 14 |
| Swings: 2x20(10+10)x28 kg. |
Sunday, November 15, 2015
| Warm-Up: |
| Foam Roller |
Bike:
9.2 miles
Stages Cycling Stationary Bike
| Cool-Down: |
| Foam Roller |
Saturday, November 14, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x204 lbs. |
| Nautilus Vertical Chest: 1x5x95 lbs., 1x5x125 lbs., 1x5x130 lbs. |
| Hammer Strength MTS Row: 1x10x100 lbs. |
| Pull-Ups: 7,5,5 => 17 |
| Conditioning LifeFitness Elliptical 2.06 miles |
Sunday, November 08, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Cybex Prestige Strength Leg Press: 1x10x130 lbs., 1x9x150 lbs., 1x8x170 lbs., 1x7x190 lbs., |
| 1x6x210 lbs., 1x5x220 lbs., 1x4x230 lbs., 1x3x240 lbs., 1x2x250 lbs., 1x1x260 lbs. |
| Hoist Roc-It Chest Press: 1x10x100 lbs., 1x9x115 lbs., 1x8x135 lbs., 1x7x145 lbs., |
| 1x6x160 lbs., 1x5x175 lbs., 1x4x175 lbs., 1x3x190 lbs., 1x2x205 lbs., 1x1x220 lbs. |
| Hoist Roc-It Lat Pulldown: 1x10x57 lbs., 1x9x72 lbs., 1x8x86 lbs., 1x7x99 lbs., 1x6x113 lbs., |
| 1x5x126 lbs., 1x4x136 lbs., 1x3x146 lbs., 1x2x156 lbs., 1x1x167 lbs. |
| Conditioning |
| Burpee + Push-Up + Pull-Up: 10,10,10 => 30 |
Friday, November 06, 2015
Warm-Up:
Foam Roller
LifeFitness Elliptical:
2.87 miles
Cool-Down:
Foam Roller
Foam Roller
LifeFitness Elliptical:
2.87 miles
Cool-Down:
Foam Roller
Tuesday, November 03, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Circuit: 3x |
| Clean & Press: 2x20(10+10)x20 kg., 1x20(4x5)x20 kg. |
| Pull-Ups: 5,5,5 => 15 |
| Push-Ups: 10,10,10 => 30 |
Tuesday, October 27, 2015
| Warm-Up: | |
| Super Joints: various | |
| Foundation Training: various | |
| TacFit Commando: various | |
| The Kneeling Hip Flexor Stretch | |
| Hips - Walking Knee-Ups | |
| Chest Stretch | |
| Frog Stretch | |
| Downward Dog | |
| Overhead Squat | |
| Hamstring Stretch | |
| Swings: 3x20(10+10)x24 kg. | |
Workout:
|
Wednesday, October 21, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Deadlifts: 1x5x144 lbs., 1x5x204 lbs., 1x5x214 lbs., 1x5x224 lbs. |
| Superset: |
| Pull-Ups: 5,6,6,6,6 => 29 |
| Push-Ups: 10,12,12,12,12 => 58 |
| Clean & Jerk: 10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg. |
Friday, October 16, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 2x3x205 lbs. |
| Hammer Strength MTS Row: 3x10x110 lbs. |
| Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
| Cybex Prestige Strength Back Extension: 2x10x70 lbs. |
| Cybex Eagle NX Calf: 2x12x150 lbs. |
| Conditioning |
| Circuit: 5x |
| Pull-Ups: 5,5,5,5,5 => 25 |
| Half Snatches: 10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg. |
Thursday, October 15, 2015
| Warm-Up: |
| Foam Roller |
| LifeFitness
Elliptical: 2.12 miles
|
Tuesday, October 13, 2015
| Warm-Up: |
| Super Joints: various |
| Foundation Training: various |
| TacFit Commando: various |
| The Kneeling Hip Flexor Stretch |
| Hips - Walking Knee-Ups |
| Chest Stretch |
| Frog Stretch |
| Downward Dog |
| Overhead Squat |
| Hamstring Stretch |
| Swings: 3x20(10+10)x24 kg. |
| Workout: |
| Deadlifts: 1x5x144 lbs., 3x5x209 lbs. |
| Pull-Ups: 1,2,3,4,5,4,3,2,1 => 25 |
| Snatches: 10(5+5),8(4+4),6(3+3),4(2+2),2(1+1) x 24 kg. |
Friday, October 09, 2015
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
| Swings: 3x20(10+10)x24 kg. | ||||||
| Snatches: 50(25+25)x6x16 kg. | ||||||
|
Thursday, October 08, 2015
| Warm-Up: | |
| Super Joints: various | |
| Foundation Training: various | |
| TacFit Commando: various | |
| The Kneeling Hip Flexor Stretch | |
| Hips - Walking Knee-Ups | |
| Chest Stretch | |
| Frog Stretch | |
| Downward Dog | |
| Overhead Squat | |
| Hamstring Stretch | |
| Swings: 3x20(10+10)x24 kg. | |
| Workout: | |
| Cybex Prestige Strength Leg Press: 1x10x150 lbs., 1x10x220 lbs., 1x10x230 lbs., 1x10x240 lbs. | |
| Nautilus Overhead Press: 1x10x65 lbs., 1x10x85 lbs., 1x10x95 lbs., 1x10x105 lbs. | |
| Conditioning | |
| Circuit: 3x | |
| Hammer Strength MTS Row: 3x10x100 lbs. | |
| Cleans: 3x10(5+5)x28 kg. | |
Run:
Treadmill Intervals
|
Tuesday, October 06, 2015
| Warm-Up: | |||
Foam
Roller
|
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