Monday December 18th, 2023
12PM, Trinity, 20 mins with John
25,25 rope slams, sled pull-push… 25,20,15,10,5 kb bench row… 3x10 single arm sledge... Hydraulic pull-rotations-high,low… 25,20,15,10,5 ring row.
Wednesday December 13th, 2023
10AM, 19Dutch,~40 mins
4x30lb 100 mace rotations/ kihon/ kata
Monday December 11th, 2023
7AM, Trinity,~45 mins with John
4x15lb 100 mace rotations - ~15 mins
10s bag/ 10s kb/ 10 bench/ 10,10 crossover pull/ 5,5,5 ball slam - 3 rounds (+ hydraulics round 2 & 3) ~30 mins
2PM, 19Dutch,~31 mins with John
30…..5 55lb kb/ 20 frogs/ 10 pull ups/ 20 jump lunge/ 10 pull ups - 5 rounds finish with windmill set
Two solid workouts today. Return to form this week!!
Monday December 4th, 2023
1130AM, 19Dutch, 1hr 15 mins
1,000 mace rotations (6x100 @25lbs. 8x50 @15lbs)/ kihon/ kata
Still not feeling well so keeping it low key.
Wednesday November 29th, 2023
1130AM, 19Dutch, 55 mins
2 min jump rope/ 10's 45lb kb/ 5 single arm push up/100 mace crossovers/ kata - 2 rounds
1 min jump rope/ 5s 45lb kb/ 5 single arm push up/ 50 mace crossovers/ kata
Tuesday November 28th, 2023
830AM, 19Dutch, 25 mins with John
20 frog hops/ 10,10x kb clean and press/ 15 push pike/50 mace crossovers/ 5,4,3,2,1 wide pull ups/ 25x db rows - 2 rounds
610PM, Trinity, 10 mins
50x alt sledge
10x kb bench row/ 10x ring push/ 10x air lat pull/ 10 x ball slam - 3 rounds
Monday November 6th, 2023
730AM, 19Dutch, 30 mins
4x100 30lb mace/ kihon, meikyo, hangetsu, sanchin, tensho
Lots of breaks for hands to recover. First time ever doing 4x100 at 30lb.
215PM, Trinity, with John
10x push pike, 10x frog hops, 10x pull ups, 20x jump lunge, 2sx 55lb kb - 16-1/2 mins (5 rounds)
Wednesday November 1st, 2023
830AM, 19Dutch, 25 mins
4x75 30lb mace/ kihon, jion, hangetsu
215PM, 19Dutch, with John
5 55lb kb goblets + 10 75lb renegades + 20 kb swings +5 leg raises - 5 rounds - <15 mins
10 push pike/ 2s 55lb kb (no windmill)/ 10 pull ups - 5 rounds - 12 mins
Tuesday October 31st, 2023
715AM, Trinity, with John
4x50 15lb mace
rope-sled/ 20 sec bike/ 10,10 45lb db snatch - 5 rounds ~ 15 mins
210PM, 19Dutch, 18 mins with John
4x75 30lb mace
Monday October 30th, 2023
8AM, 19Dutch, 30 mins
1 min skip/ 100x 30lb mace X/ tekki,gojushiho-sho/ 15s 45kb/ 1 min skip/ 100x 30lb mace X/ hangetsu,sanchin,tensho
145PM, Trinity, 27 mins with John
50 tire flips/ 50 sledge/ 2x25 ring push/ 50 ring rows/ 2x25 hydraulic chop/ 2x25 bar press/ 2x25 kb incline bench
Sunday October 29th, 2023
12PM, 19Dutch, 30 mins
1 min jump rope/ 100x 30lb mace crossovers/ jion/ 10s x45lb kb/ 10x push pike, pull ups, 5x2s 55lb kb shpcsp, 3 rounds - 6:00/ 1 min jump rope/100x 30lb mace crossovers - brutal finish on the mace!!
Wednesday October 25th, 2023
10AM, 19Dutch
930AM: 10x push pike/ 5x2s 55lb kb shpcsp/ pull ups - 5 rounds - 11:23
330PM: 10x push pike/ 5x2s 55lb kb shpcsp/ pull ups - 5 rounds - 9:38
Tuesday October 24th, 2023
730AM, Trinity, ~30 mins
4x75 15lb mace
25x 45lb db snatch (1 side only)/ 20x alt sledge/ 15x 70lb kb cleans/ 10sx upper-lower hydraulic chop/ 5x70lb kb snatch - 2 rounds
1PM, 19 Dutch, 30 mins
4x 75 30lb mace + kata
Monday October 23rd, 2023
930AM, Trinity, 17 mins with Peter
50x4 15lb mace
50x ring push/ 100x ring pull/ 25 kb bench row/ 2x sled/ 40x 35lb bar rotations/ 20x ball slams
3PM, 19 Dutch, 50 mins
4x75 30lb mace/ kata - 30 mins
20 min stretch
Wednesday October 18th, 2023
730AM, Trinity, 40 mins
50x4 15lb mace
rope-sled/ 10x tire flip/ 10x sledgehammer/ 5,5x 50 lb db snatch/ 10x 45lb kb bench row/ 10x ring push/ 5,5 single arm ring row/ 5x ball slam - 5x 5 min rounds
Tuesday October 17th, 2023
1PM, Crunch Midtown East
100,100x 57lb kb clean/ stretch
Monday October 16th, 2023
730AM, Trinity, ~15 mins
3x100 15lb mace/ 5,5x 50 lb db snatch/ 10x 45lb kb incline row/ 15x ring push/ 20x ring pull - 2 rounds
7PM,19 Dutch, ~14 mins
10,10x 55lb kb cleans/ 20x 75lb db rows/ 20x pull ups/ 5,5x 55lb kb snatch…..8,16,16,4….6,12,12,3 ..4,8,8,2…2,4,4,1
Sunday October 15th, 2023
930AM, Trinity, 30 mins
kata/ 3x100 27.5lb mace (rr,rl,rx), 5 min stretch
Saturday October 14th, 2023
1PM, Trinity, 15 mins
25x 45lb kb bench row/ 10,10x 45lb db snatch/ 5,5,5 ball slam/ 50x4 15lb mace
Thursday October 12th, 2023
745AM, Trinity, 21 mins
15x 45lb kb bench row/ 20x sledge/ 10,10x 45lb db snatch/ rope-sled/ 25…5-10…8 ring row-push/ 5,5,5 ball slam/ 15,10,10x 45lb db bench row/1 min ~70 assault bike
Wednesday October 11th, 2023
1030AM, 19Dutch, 26mins
3x100 27.5lb mace (ll,lr,lx)/ karate/ stretch
Tuesday October 10th, 2023
9AM, 19Dutch, 30 mins
4x100 27.5lb mace/ kata/ stretch
Monday October 9th, 2023
11AM, 19Dutch, 25 mins
5x strict pull ups/ 5,5x 55lb kb clean&press/ 10x 75lb 2 push db rows/ 5,5x 60lb db snatch - 5 rounds
Sunday October 8th, 2023
2PM, 19Dutch, 55 mins
10 min stretch/[100x 27.5lb mace/ kata - 4 rounds]/ 15 min stretch
Wednesday October 3rd, 2023
11AM, 19Dutch, 19 mins
45lb kb [30,30 swing + 0.15 miles@9.0/25,25 high pull+ 0.15 miles@9.0/ 20,20 clean+ 0.15 miles@9.0/ 15,15 snatch+ 0.15 miles@9.0/ 10,10 press+ 0.15 miles@9.0/ 5,5 windmill+ 0.15 miles@9.0]
Tuesday October 3rd, 2023
9AM, 19Dutch, 20 mins
10x [push pike, 50lb kb goblet, pull ups, 50lb kb rev lunge, kb clean - 4 rounds, kb snatch,press,windmill change up + Hangetsu]
530PM, Trinity, 30 mins
4x50 15lb mace/ 10x incline sit ups/ 10x tyre flips/ rope pull-sled push/ 20 sec 90+ assault bike/ 10,10x 45lb db snatch/ 15x 45lb kb incline bench row/ 10x alt sledge/ 5,5,5x 10lb ball slam - 2 rounds
Wednesday September 27th, 2023
11AM, 19Dutch, 25 mins
50x 35lb mace + Kata - 4 rounds
Tuesday September 26th, 2023
1015AM, 19Dutch, 18 mins with John
10,8,6,4,2x 45lb kb swing, high pull,clean,snatch,press,windmill
Sunday September 24th, 2023
4PM, 19Dutch, 26 mins
1 min jump rope/50x 25lb mace/ 4sx 45lb kb swing,high pull,clean,snatch,press,windmill - 4 rounds
Thursday September 21st, 2023
11AM, 19Dutch, 32 mins with John
1 min jump rope/50x 35lb mace/ 10,8,6x 55lb kb swing,clean,snatch - 4 rounds - 24 mins
20x 75lb db + 10 pull ups + 10 3 med ball push ups - 2-1/2 rounds - 8 mins
Wednesday September 20th, 2023
10AM, 19Dutch, 10 mins
1 min jump rope/864x 55lb kb swing,clean,snatch - 3x 3 min rounds
Thursday September 14th, 2023
10AM, Trinity, 30 mins with John
100x 15lb mace/ 5x 10 incline sit ups/ 3 mins bagwork/ 1,1…2,2…10,10 push pike, tire flip/ 5x10 45lb kb incline bench rows
Tuesday September 12th, 2023
815AM, Trinity, 25 mins with John
100x 15lb mace/ 5x sled rope pulls/ 5x10 ring push pike/ 5 sled rope pulls/ 4x5 45lb kb clean & press
Brutal. Tired and really sore legs from yesterday.
Monday September 11th, 2023
930AM, 19Dutch, 50 mins
100x 25lb mace crossover - 2 rounds/ Kata/ 100x 15lb mace - 1 round, 35 mins
Stretch, 15 mins
230PM, 19Dutch, 50 mins with John
10x push pike/ pull up/ frog/jump lunge - 5 rounds, 0.15 run/ 5x db snatch rev lunge/ 40lb double kb combos - 35 mins
Stretch 15 mins
Sunday September 10th, 2023
1PM, 19Dutch, ~1 hour
100x 25lb mace crossovers x2 + 200x 15lb single arm + kata, 40 mins
5x 45lb db snatch + 5 rev lunge + opposite side/ 5 push pike + 45lb double kb swing pull clean snatch press
repeat with 4,3,2,1 push pike - 1 round 5 mins, 2 rounds ~ 10mins
15 min stretch
Thursday, September 7th, 2023
815AM, Trinity, with John
50,40,30,20,10 rope slams/ 50,40,30,20,10 ring rows
430PM, 19Dutch, 20 mins
4x 100 30lb mace, kata
Wednesday, September 6th, 2023
2PM, 19Dutch, with John
4x 100 25lb mace, 10/8/6/4/2 45lb kb between mace sets
Killer grip session.
Thursday, August 31st, 2023
815AM, Trinity, 30 mins with John
3 min 10s bagwork/ 5x 20 ring rows/ hydraulic rotations and cross pulls/ olympic bar rotations.
530PM, 19Dutch, 40 mins
4x 100 25lb mace, kata, 10 min stretch
Wednesday, August 30th, 2023
945AM, 19Dutch, with John
25,25x rope slam/ 25x 55lb kb swing x4 - 7 mins
10x 3 med ball balance push ups/ 10x pull ups - 5 rounds - 8 mins
54321 db snatch lunge squat left right combo - 5 mins
Tuesday, August 29th, 2023
9AM, Trinity , 18 mins with John, 3 min rounds taking turns
10s on waterbag/ rope pull sled push/ 20,10 asssault bike/ on tire:5 push,10 jump lunge,15 pull/ hydraulic 10s/ 10s sledge
Tuesday, August 15th, 2023
12PM, 19Dutch, 26 mins with John, 45lb KB, 75lb DB
20,20x KB Swing + 20x DB row + 10x Leg Raise [High Pull, Clean, Snatch)/10,10x KB Press/Windmill)
Total Reps: 200KB/100 DB/50 LR (after 6 rounds)
5PM, 19Dutch, 52 mins
3 min jump rope + 100x 25lb mace + karate - 4 rounds
Very relaxed and very focused…
Sunday, August 13th, 2023
8AM, Akiva’s, 15 mins
40lb KB, 10,10,5 - swing, high pull, clean, snatch, press, windmill
5PM, 19Dutch, 38 mins
Kihon, Kata, 500x25lb mace
Very relaxed and very focused…
Saturday, August 12th, 2023
1230PM, Trinity, 18 mins
Ring rows (2x25), sledgehammer (5x10), hydraulic push (25x4), Punching bag (6x10), 45lb db snatch
1030AM Trinity, 14 mins
25x [sledgehammer + hydraulic cross row (#25) + incline sit ups + 45lb db incline row] - 2 rounds
Monday, August 7th, 2023
1030AM Trinity, 14 mins
25x [sledgehammer + hydraulic cross row (#25) + incline sit ups + 45lb db incline row] - 2 rounds
Sunday, August 6th, 2023
2PM 19 Dutch
Stretch (10:00)/ Jump rope (1:00 on 00:30 off - 10:00)/ 2:00 leg swings (50 reps)/ 6x50 25lb mace (13:30)/ Standing karate (5:00)/ Stretch (10:00)
Wednesday, August 2nd, 2023
1145AM Trinity, 24 mins with John
5 pull ups/ 10 push pike/ 15 ball slam/ 20 ring rows/ 25 sledge hammer - 5 rounds
Tuesday, August 1st, 2023
5PM D2, 22 mins
5000m ski
Monday, July 31st, 2023
1145AM 19 Dutch, 20 mins
100 rope pulls, 25 pull ups, 50,50 rope slam, 25 push pike, 30 lat pull downs, 30 back rows, 30,30 olympic bar push press, 30 walking lunges, 20 tricep extensions, 25 cable rows, 25 cable press
4PM Trinity, 20 mins
4x25 15lb mace + sled rope pull-push + 20 sledgehammer - 15 mins
5x [10 push pike + 20 ring row] - 5 rounds in 5 mins
Friday, July 28th, 2023
1130AM 19 Dutch
Round 1: 50 sec sets: 6 mins - Jump rope/ deep squat- jump rope/ crawl - 1 min jump rope/ reverse lunge
Round 2: 2 min 25lb mace/ 5x 50lb kb get ups - 2 min mace/ 5 windmills - 2 min mace/ 2 min mace/5 min jump rope
Round 3: 12 mins Kata, Round 4: 10 min stretch
Thursday, July 27th, 2023
5PM Trinity
4x 25s 15lb mace + sled rope drag push + 10x push pike + 25x sledgehammer + 15x 45lb db incline bench row + 20,20x hydraulic push pull + 10x incline sit up
3x 8 min rounds - 24 mins
Tuesday, July 25th, 2023
930AM Trinity with John
Round 1: 4x25 15lb mace + sledge tire - 6:00
Round 2: 15x 40lb db bench incline rows + 20,20x 35lb olympic bar push + 10x10lb ball slams - 3 sets - 8:00
Round 3: 2x 25lb hydraulic push + 2x 25 hydraulic pull - 4:00, Round 4: 20 ring pull + 10 tire push pike - 8:30
Last set was absolutely punishing!
Monday, July 24th, 2023
1PM Trinity with John
Round 1: 3:00, 2:00, 1:00, 30 sec - bagwork (6:30)
Round 2: 4x25 15lb mace - tire sledge (6 mins)
Round 3: 5x [Sled/ Rope Series] - Crawls/ Rope Pull/ Sled Push : ~1 min per round (10 mins)
Round 4: 10 Sets Total, 10x10= 100 reps: Tire Series: (8 mins)
Push pike/ frog/ jump lunge/ inside squat/ 2 hand outside flip/ 2 hand inside flip/ 1 hand inside flip (l,r)/ 1 hand outside flip(l,r)
Saturday, July 22nd, 2023
1230PM Trinity with John, 20 mins
Round 1: Tire Series: 10x Tire flip/ 10x Push Pike/ 10x Frog/ 10x Jump Lunge
10 min time cap(each round took about 45 secs + 15 sec recovery)
Round 2: Sledge Series: 25 secs work, 5 sec recovery, alternating between heavy and light hammer
10 min time cap
Friday, July 21st, 2023
930AM Trinity with John
Round 1: Assault bike(120 sec, 90 sec, 60 sec, 30 sec) - 13:00
Round 2: 5x [20x Ring row + 10x tire push pike] - 5 rounds - 9:30
Round 2: 20x Hydraulic upward flyes + 10 tyre push pike - 2 rounds - 5:00
Thursday, July 20th, 2023
1130AM Trinity with John, 33 mins
Round 1: Assault bike(60 sec, 45 sec, 30 sec, 15 sec), Round 2: Hydraulic double push (50, 40, 30, 20, 10)
Round 3: 5x [20x Ring row + 10x tire push pike], Round 4: 5x Sled rope pull + sled push
530PM D2
5,000m ski - 22:30
Tuesday, July 18th, 2023
1PM 19Dutch, 50 mins, 45lb kb (70/60/50/40/30/20/10), 30lb mace
35,35 swing/ 30,30 high pull/25,25 clean/ 20,20 snatch/ 15,15 press/10,10 windmill/ 5,5 get up: + 4x50 mace/ kata between sets
5 min stretch
Wednesday, July 12th, 2023
10AM 19Dutch, ~45 mins with breaks!
0.25 run/ 20x 75lb db rows/ 15 push pike/ 10 leg raises/ 5x 45lb kb get ups - 10 mins - 2 rounds
5x10 pull ups - starting every 40 seconds - 3 mins
0.5 mile run - 4+ - absolutely knackered
Tuesday, July 11th, 2023
930AM Trinity with John, 20 mins
30,20,10 assault bike/ 10 ring push pike/ sled push crawl rope pull/ 20 hydraulic reverse flye/10,10 sledge tire/ 10 sit ups/ 20 ring rows - 10 mins - 2 rounds
Monday, June 5th, 2023
12PM 19Dutch with John, 22 mins
0.25 run/ 25 push pike/25 pull ups: 20/15/10/5
Sunday, June 4th, 2023
6PM 19Dutch, 40 mins
90 sec jump rope/ 50x 30lb mace/ 10,10 55lb kb clean & strict press/ kata
Wednesday, May 31st, 2023
930AM 19Dutch, 30 mins
20 pull ups + 10s x 45lb kb: 16/8…12/6….8/4…4/2
2PM Trinity, 27 mins with John
bag crawl drag, cable flyes (front/reverse), double rope slams, sledge (double/single), bar rotation throw, tire push pike flip.
Thursday, May 25th, 2023
11AM 19Dutch, 25 mins mace with John
500 reps
330PM Trinity, 29 mins with John
50 ring row + 25,25 air push + 1x sled push-pull + 25x 25lb plate rotations + 25x 35lb db uppercuts
40,20,……etc
Monday, May 22nd, 2023
4PM 19Dutch, 25 mins
5s x55lb kb (no windmill) + 10 pull ups + 15 push pike + 20x 75lb db rows + 25,25 rope pulls
3 rounds
Thursday, May 18th, 2023
830AM 19 Dutch, 45 mins with John
10,8,6,4,2x 45lb kb +10,20,30,40,50x 75lb rows at the end of each kb round
Brutal consecutive 50 rows at the end. Really had to carefully pace.
Wednesday, May 17th, 2023
845AM 19 Dutch, ~30 mins
2x(4x25 15lb mace + kihon + kata) + 30,25,20,15,10,5 45lb KB combos throughout
130PM Trinity, 15 mins with John
5,5 single arm sledge and drag + 20,20 rope circle + rope pull + sled push + 5,5row to pull up + 20 cable rotate punch
2 rounds
Tuesday, May 16th, 2023
815AM 19 Dutch, 20 mins
4x50 15lb mace + kihon + kata
11AM 19 Dutch, ~22 mins with John
4x25 15lb mace + 1x (45lb kb GU + 5s + 10x 35lb plate s2s) - 2 rounds
5x 10 pull ups
Monday, May 15th, 2023
735AM 19 Dutch, 30 mins with John
1 min jump rope/ 100x 25lb crossovers/ 2x::5x push pike, 10x pull ups, 15,15x 55lb kb cleans, 20x 75lb rows - 2 rounds
1215PM Trinity, 20 mins with John
5x tire flip/ 10,10x bar turn & press/ 20,20x rope pulse/ 30x ring rows/ 40x cable press (20,20)/ 50x sledge (25,25) - 2 rounds
Wednesday, May 10th, 2023
815AM 19 Dutch, 40 mins with John
1 min jump rope/50s x30lb mace (200)
0.15 run/ 20x push pike/ 20x pull ups/ 50x rope pull/ 10x 45lb db walking lunges - 2 rounds
Tuesday, May 9th, 2023
10AM 19 Dutch, 20 mins
0.15 run/ 50x 25lb mace crossovers/ 5s x55lb KB clean press windmill + 5,5x 75lb DB snatches - 2 rounds
Sanchin, Tensho
Monday, May 8th, 2023
1230PM 19 Dutch, 20 mins
5s x55lb KB + 20x 75lb DB Rows + 10 Pull ups
4,16,8…..3,12,6…2,8,4….1,4,2
Friday, May 5th, 2023
9AM 19 Dutch, 30 mins
5x 50s 30lb mace/ 2x 1 min jump rope/ 2x 55lb kb 5s + Kata
Thursday, May 4th, 2023
730AM, 19 Dutch, 30 mins
Mace + Kihon + Kata
1230PM Trinity, 40 mins with John
1 min sets: ring push pike/ rope pull…….air punching/ sledge tire……
Rolls and movement in the ring - 15 mins
Tuesday, May 2nd, 2023
730AM 19 Dutch, 30 mins
50s 15lb mace combos/ kihon/ kata/ jump rope
1230PM Trinity, 37 mins with John
250 air push/ 250 air cross pull/ 100 tire sledge
Monday, May 1st, 2023
730AM 19 Dutch, 40 mins
1 min jump rope/ 0.15 run/ 15 push pike/ 3s kb (no windmill)/ / 4x 50 15lb mace/ 15 pull ups - 4 rounds
6 min stretch
2PM Trinity, 37 mins with John
5s 50lb db snatches/ 5s pull ups/ 5s single arm slow rows/ 10s air slam-lift/ 5s single arm tire flips/ 5s single tire sledge/ 5s ball slams 3 ways - 4 rounds
Sunday, April 30th, 2023
10AM 19 Dutch, 25 mins
4x 100 30lb mace + Karate
Thursday, April 27th, 2023
8AM 19Dutch, 53 mins
5x50 25lb mace + 5x 50 15lb mace + kihon + kata + jump rope + 15 min stretch
Wednesday, April 26th, 2023
530AM 19Dutch, 25 mins - jetlagged after Philippines
6x50s - single arm 15lb mace + Kihon + Kata
815AM 19Dutch, 26 mins
6x 50s 25lb mace + Kata
Tuesday, April 11th, 2023
945AM Trinity, 30 mins with John
air diagonal pulls/ air chops/ tire flips/ sledge/ sled/ ball slam/ ring push/ ladder drills
115PM 19Dutch, 28 mins
50s/40s/30s/20s/10s - single arm 15lb mace
Monday, April 10th, 2023
930AM Trinity, 40 mins with John
20/15/10/5 bag squats - 10/5/5/5….8/4/4/4….6/3/3/3….4/2/2/2….2/1/1/1 Pull combos
50 air pull + 50 air punch + 25 air push down + 25,25 air v up - 25,25 rope circles - 3 tire flips+ 3 push pike
10/5/5/5 pull combo finish
7PM 19Dutch, 28 mins
50s x15lb mace + Kihon - (40,30,20,10)
Sunday, April 9th, 2023
1130AM 19Dutch, 35 mins
4x 50x 12.5lb Mace + 4x 25x 12.5lb Mace + Kihon
6PM 19Dutch, 55 mins
6,6x 45lb KB GU + 60,60x 12.5lb Mace + 30,30x 45lb KB Swings
5,50,25…4,40,20….3,30,15….2,20,10, 1,15,5…….(KB = HP, C,S,P,W)
Saturday, April 8th, 2023
1245PM Trinity, ~20 mins with John and the lads
25,25 x 50lb DB snatches + 2x 25 elastic rope slams + 6x 5 pull ups + 2x 20 air press
6PM 19Dutch, 45 mins
5x 100x 25lb Mace + Kata
Friday, April 7th, 2023
9AM 19Dutch, 45 mins with John
50x 30lb Mace + 90 sec jump rope + 25sx 55lb KB (S/HP/C/S) - 4 rounds
50x 30lb Mace alt + 90 sec jump rope + 10sx 55lb KB Press + 5sx 55lb KB Windmill
1PM Trinity, 25 mins with John
10x bag squat + 10,10x 50lb db snatch + 10,10x single arm ring pulls
5 rounds for a perfect workout
6PM 19Dutch, 40 mins
5x 100x 25lb Mace + Kata
Thursday, March 23rd, 2023
11AM 19Dutch, 60 mins with John
50x 15lb Mace - 4 rounds - 10 mins/ 10 min jump rope
25x pull ups + 25x push pike + 25,25x 55lb KB cleans
20/15/10/5 - 30 mins
Monday, March 20th, 2023
730AM 19Dutch, 40 mins with John
50x 30lb Mace/ 1 min jump rope/30x 55lb KB swings…….25x high pull,20x cleans,15x snatch,10x press,5x windmill
Tuesday, March 14th, 2023
10AM 19Dutch, 60 mins with John
50x 25lb mace/ 5s x 45lb kb - 2 rounds, 50x mace x2 - 1x 10s 45lb kb
10 count padwork - jab, straight, combo
50x 75lb db rows + 50x push ups
Monday, March 13th, 2023
1PM Brooklyn Athletic Club, 25 mins
250m ski/ 200,20x 50lb KB Cleans/ 15x 105lb Bench/ 5,5x 70lb KB Get Ups - 1 round
1x muscle up/ 2x 35lb plate s2s/ 4,4x 70lb kb snatch/ 8x90lb db rows - 1 round
Tuesday, March 7th, 2023
1030AM Trinity, 20 mins padwork with Martin, 20 mins Dungeon work with John
25x rope + sled pull push - 4 rounds/ 2x Sledge +1x tyre flip - 4 rounds, 25x 25lb plate double olympic bar press - 4 rounds, 25x ring pull - 4 rounds.
Great all around session.
Monday, March 6th, 2023
11AM 19Dutch, ~40 mins with John
30x 50lb kb swings+treadmill @9.0 - 5 rounds <10 mins
10x pull ups+50x rope+10x 75lb double push row - 3 rounds, 10s x cable push+crossover pull - 2 rounds
10s x upper/lower woodchops + 10xbear crawl med ball push ups - 2 rounds
Tough session.
Thursday, March 2nd, 2023
11AM Trinity, 27 mins with John
Single arm sled pull+push/ 4s pull ups/ 10sx 32lb KB row,clean,alt,push press/ 20,20x 70lb KB cleans
Tuesday, Feb 28th, 2023
1030AM, Trinity, 45 min with John
3 min rounds
Pull ups/leg raises, ladder drills/double kb, single kb/rope slams/ rope pull/sled push/sledgehammer/plate rotation press/ bagwork
Dynamite stuff!
Monday, Feb 27th, 2023
2PM, 19Dutch, 25 min
5x 50s 30lb Mace + 1 min jump rope + kihon/kata
515PM, GR, 20 mins
10/8/6/4/2 44lb KB
Sunday, Feb 26th, 2023
12PM, 19Dutch, 50 min
5x 50s 22.5lb Mace + 1 min jump rope + kata
12,10,8,6,4,2,1 x55lb KB
Thursday, Feb 9th, 2023
1130AM, Trinity, 45 min with John
Ropes, bands, bagwork, rings, sledge
830PM, 19Dutch, 20 mins
5x50s 30lb mace + Kata
Wednesday, Feb 8th, 2023
7AM, Brooklyn Atheltic Club, ~45 min class with Paul
10x kb split squat + 10x static lunge shoulder press: 3 rounds | 5x kb deadlift + 10x body rows: 5 rounds
10…1..1…10: db curls/lying skull crushers | 10x v ups + 1 burpee + 20 mountain climbers: 6 mins every min start
30 secs: sled/sit ups/jump squats/
8PM, 19Dutch, 20 mins
50s x30lb mace
Tuesday, Feb 7th, 2023
1030AM, Trinity, ~40 mins with John2x 30 sec padwork + 10x 45lb db walking lunges + 10x 35lb plates deadlift/ 2x 30 sec padwork + 3,3x 45lb kb get ups/ 2x 30 sec padwork + 6,6 ring pull ups: - 2 rounds of entire sequence
100x sledge on tire - 4x 25 each
Brutal finish!!! I started strong, got to about 15 hammers then wiped out. Duddy somehow got strong on the finish!
530PM 19Dutch, 30 mins
500x 22.5lb mace + kata
Monday, Feb 6th, 2023
715AM, 19 Dutch. 20 mins
50sx 22.5lb Mace + 5sx 45lb kb (left)-50sx 22.5lb Mace + 5sx 45lb kb (right):2 rounds + 50 Mace crossovers/ Kata
430PM, Trinity, ~40 mins with John
30 sec treadmill+10 sledgehammer - 4 rounds/ 10x ring push pike+sled - 3 rounds/ kb+db Clean squat snatch-3 rounds
5x tire flips+ 10sx mace/ 4x sledge+2x 45lb renegade jumps+sled push pull - 2 rounds
Friday, Feb 3rd, 2023
1030AM, Trinity. 40 mins with John
2 min rounds/ 30 sec recovery and transition
30 sec treadmill/ sled push pull/db snatch/ kb swing-clean/ jump rope/pushx5+bounce/ sledgehammer/ tireflip+double jump……. 50,40,30,20,10 ring pull.
Thursday, Feb 2nd, 2023
11AM, Trinity. 42 mins with John
KB 10s - treadmill/ single sled pull-push/ sledge-mace rotations/ ring push x10-sit hold x10 sec/ 50x ring pull/ 20,20 x35lb plate rotation
Dynamite session!
Tuesday, Jan 31, 2023
11AM, Trinity. 31 mins with John
5x ring push + bar rotations (25lb plate) - padwork/ sled push/drag - with(out) straps - padwork
Pneumatic (5s + 10s) squat jump/push/lunge jump/v up flye
6PM 19 Dutch, 25 mins
50s x 22.5 Mace + Kata + Stretch
Monday, Jan 30, 2023
10AM, Trinity. 31 mins with John, 1 min bag/ 1 min….. : ~10 sets
Olympic bar + sledgehammer + sled push/pull + kb + pull ups + toe2bar + plate sit to stand + ovh lunges +
Solid session.
3PM, 19Dutch, 25 mins
50s x30lb mace + Kata + 2x 0.15 run/ 55lb KB 5s (swing,pull,clean….pull,clean, snatch)
Thursday, Jan 26, 2023
11AM, Trinity. 20 mins with Duddy
30 sec sprints + bag drag crawl + sledge tire flips + db snatches + pull ups + pneumatic punches + sled push
Fantastic workout. First real push I’ve felt since we moved to New York.
Wednesday, Jan 2, 2023
3PM, 19Dutch. 19 mins
50x 40lb kb clean, 40x 45lb db snatch (20,20), 30x pull ups, 20x push pike, 10x 45lb kb windmill (5,5) - 14 mins
Karate - 5 mins