| 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:
|
Tuesday, March 26, 2019
Sunday, March 24, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, March 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: | ||
| Circuit: 3x | ||
| Jump Rope: 30 seconds x 1/2 lb. rope | ||
| rest 10 seconds | ||
| Push-Ups: 10 | ||
| rest 10 seconds | ||
| Jump Rope: 30 seconds x 1 lb. rope | ||
| rest 10 seconds | ||
| Pull-Ups: 5 | ||
| rest 10 seconds | ||
| Jump Rope: 30 seconds x 1/2 lb. rope | ||
| rest 10 seconds | ||
| Push-Ups: 10 | ||
| rest 10 seconds | ||
| Jump Rope: 30 seconds x 1 lb. rope | ||
| rest 10 seconds | ||
| Pull-Ups: 5 | ||
| rest 1 minute | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, March 19, 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: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | ||
| Circuit: 3x | ||
| TRX Inverted Rows: 3x10 | ||
| TRX Push-Ups and Abdominals: 3x10 | ||
| TRX Squats: 3x10 | ||
| Concept 2 SkiErg: 515,512,538 meters => 1,565 meters (.97 miles) | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, March 17, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, March 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: | ||
| Superset: 3x | ||
| Pull-Ups: 9,7,5 => 21 | ||
| Medicine Ball Slams: 3x20x20 lbs. | ||
| Superset: 3x | ||
| Box Jumps (20" box): 3x10 | ||
| Burpees: 3x10 | ||
| Superset: 3x | ||
| Crunches: 3x10 | ||
| Planks: 3x30 seconds | ||
| Superset: 3x | ||
| Concept 2 SkiErg: 166 meters, 163 meters, 166 meters => 495 meters (.31 miles) | ||
| Push-Ups: 3x10 | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, March 12, 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: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | ||
| Circuit: 3x | ||
| TRX Inverted Rows: 3x10 | ||
| TRX Push-Ups and Abdominals: 3x10 | ||
| TRX Squats: 3x10 | ||
| Concept 2 SkiErg: 518,512,521 meters => 1,551 meters (.96 miles) | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, March 10, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, March 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: 5x | ||
| Pull-Ups: 7,6,5,4,3 => 25 | ||
| Push-Ups: 14,12,10,8,6 => 50 | ||
| Squats: 21,18,15,12,9 => 75 | ||
| Concept 2 SkiErg: 162,163,165,162,163 meters => 815 meters (.51 miles) | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, March 05, 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: | ||
| Cybex Prestige Strength Leg Press: 1x10x130 lbs., 1x10x175 lbs., 5x3x250 lbs., 5x3x275 lbs.; rest 30 seconds between sets | ||
| Hoist Roc-It Chest Press: 1x5x145 lbs., 1x5x160 lbs., 10x2x175 lbs.; rest 30 seconds between sets | ||
| Hammer Strength MTS Row: 1x8x80 lbs., 1x8x100 lbs., 10x3x120 lbs.; rest 30 seconds between sets | ||
| Hoist Roc-It Abs: 1x12x165 lbs., 1x20x205 lbs. | ||
| Cybex Prestige Strength Back Extension: 1x12x110 lbs., 1x20x125 lbs. | ||
| Cybex Eagle NX Calf: 1x12x125 lbs., 1x15x150 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, March 03, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, March 01, 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: | ||
| Concept 2 SkiErg: 1,016 meters (.63 miles) | ||
| Circuit: 10x | ||
| Snatches: 10x4(2+2)x24 kg. | ||
| Push-Ups: 10x4 => 40 | ||
| Pull-Ups: 10x3 => 30 | ||
| Concept 2 SkiErg: 10x112,117,116,114,111,115,118,119,117,120 meters => 1,159 meters (.72 miles) | ||
| Cool-Down: | ||
Foam
Roller
|
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