Sunday, May 27, 2018

Warm-Up:

Foam Roller

Run: 2.33 miles Outside Run   Cool-Down: Foam Roller Activity Tracking: Steps: 8,083 ~ 4.2 miles

Saturday, May 26, 2018

Activity Tracking:

Steps: 9,062 ~ 4.8 miles

Friday, May 25, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Circuit: 3x

Pull-Ups: 5,5,5 => 15

Push-Ups: 10,10,10 => 30

Squats: 15,15,15 => 45

Tabata Training (8 x 20 seconds hard, 10 seconds rest):

TechnoGym Aquafeel Skillrow Rower: 752 meters

TechnoGym Skillmill Treadmill: .21 miles

Octane Fitness AirDyne Bike: 1.4 miles

Cool-Down:

Foam Roller Activity Tracking: Steps: 11,688 ~ 5.3 miles

Thursday, May 24, 2018

Workout:

Root Yoga Activity Tracking: Steps: 6,494 ~ 3.4 miles

Wednesday, May 23, 2018

Activity Tracking:

Steps: 11,202 ~ 5.9 miles

Tuesday, May 22, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout: Snatches: 40(20+20)x6x16 kg.   Cool-Down: Foam Roller Activity Tracking: Steps: 10,654 ~ 5.3 miles

Monday, May 21, 2018

Activity Tracking:

Steps: 12,789 ~ 6.7 miles

Sunday, May 20, 2018

Warm-Up:

Stretch

Run: 3.72 miles Trail Run Cool-Down: Stretch Activity Tracking: Steps: 13,425 ~ 7.1 miles

Saturday, May 19, 2018

Activity Tracking:

Steps: 6,846 ~ 3.6 miles

Friday, May 18, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Superset:

Swings: 3x20x32 kgs.

Jumping Pull-Ups: 3x10

Superset:

Thruster: 2x10x16 kg.

TechnoGym Aquafeel Skillrow Rower: 2x150 meters

Superset:

Split Jump: 2x20(10+10)

Jump Rope: 2x50

Superset:

Single Arm Row: 2x20(10+10)x28 kg.

Mountain Climber: 2x30 seconds

Cool-Down:

Foam Roller Activity Tracking: Steps: 6,045 ~ 2.2 miles

Thursday, May 17, 2018

Workout:

Root Yoga Activity Tracking: Steps: 12,060 ~ 6.3 miles

Wednesday, May 16, 2018

Activity Tracking:

Steps: 14,832 ~ 7.8 miles

Tuesday, May 15, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x3x234 lbs.

Circuit: 3x

Pull-Ups: 5,5,5 => 15

Push-Ups: 10,10,10 => 30

Squats: 15,15,15 => 45

TechnoGym Aquafeel Skillrow Rower: 5 minutes; (1,137 meters)

Medicine Ball Slams: 2 x 1 minute x 14 lbs.

TechnoGym Skillmill Treadmill: 5 minutes; (.42 miles)

Tire Flips: 2 x 1 minute x 132 lbs.

Octane Fitness AirDyne Bike: 5 minutes; (1.8 miles)

Battling Ropes: 2 x 1 minute

Cool-Down:

Foam Roller Activity Tracking: Steps: 15,108 ~ 5.7 miles

Monday, May 14, 2018

Activity Tracking:

Steps: 9,744 ~ 5.1 miles

Sunday, May 13, 2018

Warm-Up:

Foam Roller

Run: 3.51 miles Outside Run   Cool-Down: Foam Roller Activity Tracking: Steps: 12,914 ~ 6.9 miles

Saturday, May 12, 2018

Activity Tracking:

Steps: 8,265 ~ 4.4 miles

Friday, May 11, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Cybex Prestige Strength Leg Press: 1x12x130 lbs., 1x12x180 lbs., 1x12x250 lbs.

Hoist Roc-It Chest Press: 1x7x175 lbs., 1x5x190 lbs., 1x3x205 lbs.

Hoist Roc-It Lat Pulldown: 1x8x126 lbs., 1x8x136 lbs., 1x8x146 lbs.

Circuit: 3x

Clean & Jerk: 3x10(5+5)x24 kg.

Tire Flips: 3 x 84 feet x 132 lbs.

TANK Sled (Level 2): 4x84 feet

Walk/Jog/Run:

Distance: 1 mile TechnoGym Treadmill   Cool-Down: Foam Roller Activity Tracking: Steps: 7,650 ~ 2.4 miles

Thursday, May 10, 2018

Workout:

Root Yoga Activity Tracking: Steps: 10,159 ~ 5.3 miles

Wednesday, May 09, 2018

Activity Tracking:

Steps: 9,762 ~ 5.1 miles

Tuesday, May 08, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x224 lbs.

Circuit: 3x

Pull-Ups: 5,5,5 => 15

Push-Ups: 10,10,10 => 30

Squats: 15,15,15 => 45

TechnoGym Aquafeel Skillrow Rower: 5 minutes; (1,102 meters)

Tire Flips: 2 x 1 minute x 132 lbs.

TechnoGym Skillmill Treadmill: 5 minutes; (.41 miles)

Medicine Ball Wall Toss: 2 x 1 minute x 12 lbs.

Octane Fitness AirDyne Bike: 5 minutes; (1.7 miles)

Battling Ropes: 2 x 1 minute

Cool-Down:

Foam Roller Activity Tracking: Steps: 15,911 ~ 6.3 miles

Monday, May 07, 2018

Activity Tracking:

Steps: 12,270 ~ 6.4 miles

Sunday, May 06, 2018

Warm-Up:

Foam Roller

Run: 3.52 miles Outside Run   Cool-Down: Foam Roller Activity Tracking: Steps: 16,250 ~ 8.5 miles

Saturday, May 05, 2018

Activity Tracking:

Steps: 5,129 ~ 2.7 miles

Friday, May 04, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Circuit: 3x

Snatches: 3x10(5+5)x24 kg.

Pull-Ups: 5,5,5 => 15

Circuit: 2x

TechnoGym Aquafeel Skillrow Rower: 519 meters, 517 meters

Farmer's Walk: 2 x 1 minute x 144 lbs.

Circuit: 2x

TechnoGym Skillmill Treadmill: .25 miles, .25 miles

Medicine Ball Wall Slams: 2 x 1 minute x 12 lbs.

Battling Ropes: 3 x 1 minute

Cool-Down:

Foam Roller Activity Tracking: Steps: 9,118 ~ 3.2 miles

Thursday, May 03, 2018

Workout:

Root Yoga Activity Tracking: Steps: 10,627 ~ 5.6 miles

Wednesday, May 02, 2018

Activity Tracking:

Steps: 9,755 ~ 5.1 miles

Tuesday, May 01, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x224 lbs.

Circuit: 3x

Pull-Ups: 5,5,5 => 15

Push-Ups: 10,10,10 => 30

Squats: 15,15,15 => 45

TechnoGym Aquafeel Skillrow Rower: 5 minutes; (1,105 meters)

Tire Flips: 2 x 1 minute x 132 lbs.

TechnoGym Skillmill Treadmill: 5 minutes; (.39 miles)

Medicine Ball Wall Toss: 2 x 1 minute x 12 lbs.

Octane Fitness AirDyne Bike: 5 minutes; (1.7 miles)

Battling Ropes: 2 x 1 minute

Cool-Down:

Foam Roller Activity Tracking: Steps: 14,691 ~ 6.0 miles

Monday, April 30, 2018

Activity Tracking:

Steps: 11,320 ~ 5.9 miles

Sunday, April 29, 2018

Warm-Up:

Foam Roller

Run: 2.38 miles Outside Run Cool-Down: Foam Roller Activity Tracking: Steps: 8,066 ~ 4.3 miles

Saturday, April 28, 2018

Activity Tracking:

Steps: 8,252 ~ 4.3 miles