10.11
Treadmill 35 min 3mph 12% incline
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10-12 Sat
3:45-4:10p
4 Rounds :
2 min Air Runner - must hit 0.30 mile
Squat Jumps 40 ft
Bag Pick Up and Drop (185) 40ft
KB Goblet Carry (90lb) 80ft
Cable Curls (40) 10
Various Kicks 10-20 count
GHD Situp 10
Flying Knee 2 ea side
+ 15 min swim
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10.13
3:05-4p
5 Rounds:
10 Floors Level 13
Flying Knee to Spin Kick 2 ea side
Zercher Yoke Carry (190) 40ft
KB Knee Raises (28kg) 10 ea side
Sled Pull w/ Harness (3 plate) 80ft
Karaoke Runs 80ft
Side Step to High Jump (32") 3 ea way
+ swim
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10. 14
BOB Arrival***
AM Treadmill 40 min 3mph 12% Incline
5:15-6p
Air Runner 0 .15 mile under 1 min x 2
KB Knee Raises (28kg) 10 ea
Inside leg kicks 3 x 20 ea
Outside leg 3 x 10 ea
Knees & Kick combos x minutes
Gorilla Row (28kg) 2 x 10
20 min BOB Beatdown
+ 10 min swim
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10.15
AM Treadmill 40 min 2.5mph 6&%Incline
Mid Day 850lbs of Battery Transfer from Carport to Truck to Scrap Yard
1400lbs of Pavers from Lowes to Yard
4:45-5:10
6 Rounds:
Dual Sand Jug Carry (85lb ) 100ft
Bag Carry (125) 100ft
Keg Carry (100) 100ft
45# Plate Oblique Crunches 15 ea
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10.16
5-5:35p
5 Rounds :
10 Floors Level 13
DL (225) 5
0.15 mile run under 1 min
KB 360s (16kg) 10 ea way
Bag Carry (165) 100 ft
Various Kicks 20-30 count
+ 10 min swim
(Made a DiY Pull Up Bar for pool , for calisthenic training)
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Century Versys VS.BOB - been needing this in life. Can now hit targets instead of random places on bags. He's around 6ft so have to work to get feet up.