| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Sunday, December 29, 2019
Tuesday, December 24, 2019
| 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:
|
Sunday, December 22, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Saturday, December 21, 2019
| 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: | ||
| LifeFitness Seated Leg Press: 1x10x175 lbs., 1x10x215 lbs., 1x10x235 lbs. | ||
| Hoist Roc-It Chest Press: 1x7x135 lbs., 1x5x160 lbs., 1x5x190 lbs. | ||
| Hammer Strength MTS Row: 3x5x120(60+60) lbs. | ||
| Ground Zero Free Motion Abdominal: 2x10x70 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x120 lbs. | ||
| Cybex Eagle NX Calf: 2x10x130 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, December 18, 2019
| 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:
|
Sunday, December 15, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Saturday, December 14, 2019
| 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: 1x10x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | ||||
| Circuit: 3x | ||||
| Pull-Ups: 5,5,5 => 15 | ||||
| Push-Ups: 10,10,10 => 30 | ||||
| Squats: 15,15,15 => 45 | ||||
| TechnoGym Treadmill: | ||||
| Sled Program: | ||||
3 x 50 yards x 100 lbs; rest
30 seconds between reps
|
Wednesday, December 11, 2019
| 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: 1x10x144 lbs., 1x5x194 lbs., 1x5x244 lbs. | ||
| Push-Press: 3x10(5+5)x20 kg. | ||
| Pull-Ups: 3x5 + 1 negative rep => 16 | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, December 08, 2019
| 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: | ||
| Genesis Free Motion Squat: 3x12x100 lbs. | ||
| LifeFitness Chest Press: 1x10x60(30+30) lbs., 2x10x70(35+35) lbs. | ||
| Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 2x10x136 lbs. | ||
| Hoist Roc-It Abs: 2x12x185 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x12x100 lbs. | ||
| Cybex Eagle NX Calf: 2x12x110 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, December 04, 2019
| 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: | ||
| Round 1: | ||
| Circuit: 2x | ||
| Snatches: 10(5+5) x 20 kg. | ||
| Octane Fintess AirDyneX Bike (2:00 minutes): 35 calories/.8 miles, 33 calories/.7 miles | ||
| rest 2 minutes between circuits | ||
| rest 5 minutes between rounds | ||
| Round 2: | ||
| Circuit: 2x | ||
| Deadlifts: 12x144 lbs. | ||
| TechnoGym Aquafeel Skillrow Rower (2:00 minutes): 23 calories/470 meters, 22 calories/465 meters | ||
| rest 2 minutes between circuits | ||
| rest 5 minutes between rounds | ||
| Round 3: | ||
| Circuit: 1x | ||
| Knee-Ups: 8 | ||
| Kettlebell Swings: 8x24 kg. | ||
| Suitcase Carry: 84 feet left hand, 84 feet right hand x 24 kg. | ||
| Burpees: 8 | ||
| Plank Hold: 45 seconds | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, December 01, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Wednesday, November 27, 2019
| 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:
|
Sunday, November 24, 2019
Walk:
|
Friday, November 22, 2019
| 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:
|
Sunday, November 17, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, November 15, 2019
| 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: 1x10x144 lbs., 1x5x194 lbs., 1x5x224 lbs. | ||
| Push-Press: 3x10(5+5)x20 kg. | ||
| Pull-Ups: 3x5 => 15 | ||
| Finisher: | ||
| TechnoGym Aquafeel Skillrow Rower: 1x525 meters | ||
| Medicine Ball Slams: 1x25x20 lbs. | ||
| Concept 2 SkiErg: 265 meters | ||
| TechnoGym Skillmill Treadmill: .25 miles | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, November 13, 2019
| 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: | ||
| Genesis Free Motion Squat: 3x12x120 lbs. | ||
| Hammer Strength Chest Press: 1x10x100 lbs., 1x10x115 lbs., 1x5x130 lbs. | ||
| Hoist Roc-It Mid Row: 3x10x185 lbs. | ||
| Hoist Roc-It Abs: 2x10x185 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x130 lbs. | ||
| Cybex Eagle NX Calf: 2x10x125 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, November 10, 2019
Walk:
|
Friday, November 08, 2019
| 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 | ||
| TechnoGym Aquafeel Skillrow Rower: 519,517,512 meters => 1,548 meters | ||
| Tire Flips: 3x15x176 lbs. | ||
| Concept 2 SkiErg: 270,272,273 meters => 815 meters | ||
| TechnoGym Skillmill Treadmill: .25,.25,.25 miles => .75 miles | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, November 06, 2019
| 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: | ||
| Genesis Free Motion Squat: 3x10x120 lbs. | ||
| Hammer Strength Chest Press: 3x10x85 lbs. | ||
| Hoist Roc-It Mid Row: 3x10x165 lbs. | ||
| Hoist Roc-It Abs: 2x10x165 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x115 lbs. | ||
| Cybex Eagle NX Calf: 2x10x115 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
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