Oct 15,2019

930AM, Cliffs of Id, 1 hour climb with Tom

4PM, WeHo with Sam, 45 mins

25-05: run/push/db snatch/pull/kb swing - Excactly 25 mins

KB 10-2: swing/pull/clean/snatch/press/windmill - 20 mins

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Oct 14, 2019

145PM, Brentwood with Danny, 25 mins

0.25 at 9.0mph/ 25x push pike/ 25,25x 45lb db snatch, 25x crosscore pull/ 25x kb swing

0.2/20, 0.15/15, 0.1/10, 0.05/5

630PM, Kris’s class. Good basic stuff.

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Oct 13, The Gym with Steve, Kris, Sam & Amanda, 20 mins (Actual work 6 mins)

1 min deep jump squats/ 1 min - 4x kb bosu squats: 2 rounds

20 on/20 off max effort bike.

Death! No push in the legs after the opening 4 mins. Horribly painful on the throat and lungs. Very long recovery afterwards, horrible dreams and bad sleep to follow.

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Oct 10, 2019

330PM, The Gym with Steve, Kris & Sam, ~25 mins

90lb db farmer walk/ 30x 25lb vest deep jump squats

6x (20 sec max bike + 2:40 recovery)

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Oct 9, 2019

2 PM Brentwood with Vince, 20 mins

0.15 at 9.0/ 1x single leg squat/ 2x bounds/ 3x 65lb db snatch/ 4x 57lb kb clean/ 5x pull ups/ 10x push ups/ 20x body rows - 4 rounds

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Oct 8, 2019

10AM, 1 hour climb Boulders

145PM Burn Weho, 35 mins

0.25 at 9.0mph/ 5,5x 50lb kb get ups/ 10,10x 100lb bag lunges/ 5,5,5x 8lb ball slams/ 5,5x 45lb kb’s bench windmill. 0.2/4,4/8,8/ 4,4,4/ 4,4-…….0.05/1,1/2,2/1,1,1,1,1.

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Oct 3, 2019

945AM Hollywood Boulders

1-1/2 hrs climb

330PM WeHo B60, 40 mins

0.2 miles @9.0/ 10x push pike/ 15x strict pull/ 10x 100lb bag lunges/ 5,5x 50lb kb windmill/ 5,5x 50lb kb get ups - 2 rounds @ 10 mins each round

20 mins karate

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Oct 2, 2019

Brentwood with Kris

4 minx 15lb alt single mace/ 4 min alt single 20lb mace/ 6 min mile/ 30x kb swings/ 0.15 @12.0/ 0.15 +5,4,3,2,1 db snatch 45,50,55,65,75lb - left-right-left+right - 50 mins

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Sept 9, 2019

11AM Cliffs of Id

1 hour bouldering

330PM Weho Burn 60

0.25 jog/ 10s x 45lb kb/ 2 min jump rope/ 2 min mace

445PM Steve’s

Handstands/ Hangs/ Low Squat holds

40x kb lunges + 20x single leg rdl  

6PM Class at Brentwood B60

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August 26, 2019

650AM Steve’s

25 squats/ [10+10 kb lunges/ 10+10 rdl - repeat] + vest -- excruciating!

60 sec/ 30 sec/ 30 sec handstands.

10 double 45lb kb bent over rows - slowly/ 20 slow release explode pull rows - Got lightheaded after each set. Hell on wheels!

2 mins 75+ on bike followed by hard bag work - punch, knee, elbow, roundhouse kicks - sets of 10.

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August 25, 2019

1130 Steve’s with Sam

50 squats/ 2 mins treadmill combos/ 2 mins TUR - 2 mins treadmill combos/ 2 mins 100lb ball ovh slam - + weight vest

20 sec bike/ 1 min TUR/ 20 sec bike/ violently sick. Shortest workout to failure yet - 100 seconds!

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August 4, 2019

1015AM Steve’s with Kris and Sam

10x 90lb db squats/ 10x squat jump double lunge 25lb kb/ 8x 100lb ball wall squat

1 min 80+ x4/ 20 max/20 off/20 max x1

50 cal minimum for the minute. After the second minute set I was totally done.

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July 18, 2019

515PM WeHo, 24 mins

10/8/6/4/2-0.25/0.2/0.15/0.1/0.05 @9.0

45lb kb combos/ Run

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July 14, 2019

1015AM Steve’s with Kris and Sam

Weight Vest on: Bosu + KB slow squat/ 50lb kb single leg rdl/ 40 walking lunges 45lb kbs - beast of an intro

6x20 sec max AirDyne

Terrible. The walking lunges were so bad I almost lied out of fear I’d have nothing left for the bike.

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July 1st, 2019

715AM Steve’s, 30 mins

1 min: bike-rope-run-2 min bag work

2x30 sec handstand/ 10x 55lb db pullover/ 2 mins 75+ bike/ 2x30 sec handstand/10x 55lb db pullover

10x 90lb db renegades/ 5x TUR

Same again, couldn’t recover from the bike.

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June 27th, 2019

7PM Steve’s, 30 mins

0.25/ 2 mins renegade rows (15)/ 0.25/ 2 mins renegades (16) - 10 mins

2 mins bike 75+ (85 cal)/ 0.25/ 2 mins bag/ 0.25 - 10 mins

5 min break/ 5 rope pull-10 push-15 squat-weight vest - 2 rounds - 5 mins

Never recovered from the damn bike.

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June 26th, 2019

2PM Cheviot with Kris

10 trap bar jumps (50lbs)/ 5,5x 75lb snatches/ 5 box jumps/ 10cals bike/ 10 cals ski/ 5x bench - 2 rounds

10x 95lb kb swings/ 20x 60lb kb swings/ pool burpees - 5 rounds

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June 25th, 2019

230PM WeHo, 42 mins

Double 45lb kb 10s - 2 mins

0.5 miles/ 5x TUR/ 5,5 Bag GU/ 10x 45lb db lunges/ 10x Hoist - 2 rounds - 25 mins

Kata - 15 mins

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June 24th, 2019

1PM WeHo class, ~50 mins

<3 min 1/2 mile + 27 mins

20 mins boxing & karate with Kris

8PM WeHo with Kris and Sam, 48 mins

3 min 25 lb mace / 3 min Bulgarian bag/ 3 min 15lb single pass mace/ 3 min jump rope between every set - 2 rounds

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June 23rd, 2019

6PM WeHo, 40 mins

4x 1 min 10lb mace

0.15 @9.0/ 15,15 x45lb db snatches/ 5,5,5x 8lb ball slams - 3 rounds, <5 mins per round - 15 mins

0.3 @9.0/ 3mins x 25lb mace crossovers/ 2 min jump rope - 2 rounds

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June 22nd, 2019

1215PM Steve’s

2 mins 75+/ 3 mins bagwork/ 2x 20-40

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June 18th, 2019

515PM with Steve

3x 3 min rounds on the bag.

20/40 x4 AirDyne - 10 sec recovery followed by 1 min at 60+ (crept up to 70,80 and glimpsed 90 after 30 seconds of near death peddling) - 140 cals. Might have been the worst finish on the bike yet. Lay on the ground outside for a while.

8PM WeHo with Andrew, 33 mins

0.25 sprint/ 5,5x 50lb kb get ups/ 5,5,5x 8lb ball slams/ 10,10x 50lb kb windmills - 3 rounds <10 min per round

Finished with 0.25 @ 12.0mph

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June 17th, 2019

8PM WeHo with Andrew and Sam

0.2 @ 10.0/ 111115x TUR/ 10,8,6,4,2x Double 45lb kb - 3 rounds - 0.4 in 2:21 to finish (<50 mins)

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June 16th, 2019

230PM with Steve and Dom

1 min: jump rope/ bosu squats/bike

60 lunges/ 5555 kb rdl/ 3x 30 sec handstands/ 6421(20 sec hold) - chin ups/rope pull ups/ 5555 push ups

2 mins 75+ Airdyne (hit 90 at the very end) - 90 cals

Tough, tough workout. Everything was done the hard way.

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June 15th, 2019

530PM WeHo

3 mins jump rope/ 0.5-2:48/ 3 mins 25lb mace/ 3 mins jump rope/ 0.4-2:20/ mace

0.3-1:36/ mace/ 0.2-1:01/ mace/ 0.1-0:31/ Kata

First round of mace was brutal.

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June 14th, 2019

530PM WeHo with Andrew

0.6 ~4 mins/ 30,30x 45lb db snatch/ 30x 45lb kb double clean - 2 rounds (38 mins)

0.2 @12.0/ 20 jump lunge/ 20 strict pull/ 20 frog hop/ 20 push pike - 3 rounds (23 mins)

Tiring. The 30 snatches got painful.

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June 13th, 2019

1130AM LockBox

500m row/ 500m ski/ 3x 8x push dip/ 16 x 63lb kb swing/ 5,5,5 Box Jumps/ 1 min 80+ Assault Bike/ 2x Bounds-Bear crawl-crab walk

8PM WeHo with Andrew

0.4 ~2:30/ 20x 45lb kb double clean/ 20,20x 45lb db snatch - 2 rounds/

0.4/ 20x jump lunge-frog jump-pull-push pike - 2 rounds

40 mins

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June 12th, 2019

4PM WeHO with Kris

10x 45lb swing-10x 50lb high pull/ 10x 45lb clean- 10x 50lb snatch/ 20x strict pull/ 20x strict push pike/ 10x hoist x2

12lb ball slam/ leg drag x2

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June 11th, 2019

3PM WeHo

Karate - Kihon + Kata (Unsu/ Jion/ Meikyo) - ~20 mins

0.25 @9.0/ 2 mins x25lb mace/ 5x 100lb TUR/ 10x 100lb Hoist/ 5,5x 50lb Bag GU/ 1 min Jump rope/ 1 min recovery - 10 min rounds

4 rounds. Had to take a longer break before round 4

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June 10th, 2019,

650AM Steve’s

1 min bike/rope

10,10 kb lunges/ 5,5,5,5 kb rdl/ 3x 30 sec+ handstands/ 55 fast push ups

20/40 x3 AirDyne (100 for 1st then failure above 90 on last 2. Horrible recovery)

745PM Brentwood with Kris, Vince and Danny

0.15 sprint/ 5,5 40lb kb sumo single ovh squat/ 5,5 kb windmill/ 5,5 kb snatch to back lunge/ 5,5 single pull/5,5 lateral lunge

4 rounds in 28 mins

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June 9th, 2019, 430PM at home.

15lb club + karate. (20,15,10,5)

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June 5th, 2019,

4PM Brentwood B60

2 min jump rope/ 2 min single transfer 20lb mace/ 10x 45lb db lunges/ 10x 55lb db narrow squat/ 5,5,5x 14lb ball slam/ 10x single arm pull/ 5,5x 65lb db snatch/ <3min 0.5

2 rounds. 37 mins

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June 2nd, 2019,

1130AM Steve’s

5x Pull up/ 5x Bosu push up/ 5x 55lb db pullover/ 30,30,30 handstand - 3 rounds

2 mins bike (75 for 60/ 80 for 30/ 85 for 20/ 90 for 10)

Best performance on bike ever. Lost eyesight for a few seconds after. Weight vest for push and pull sets. 45 rep total for strength sets. All done the hard way - slow, methodical, perfect form until failure. Beast of a session.

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May 30th, 2019

345PM Steve’s with Kris and Sam

20 sec @80+ x8 (4 mins)

2 rounds of 1 min sets: TUR/ 100lb ball slam/ 90lb renegades/ 15 sec kb bosu squats.

Horrible.

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April 9th, 2019

430PM Steve’s with Kris and Sam

2 mins max  - 110lb TUR: 16; 100lb ball slam: 12; 90lb db renegades: 20. Handstand heel tap: 21.

6x 20 sec max cal bike: 29,25,28,26,24,26.

Monstrous workout!! One of the best ever. The 2:40 recovery off the bike was excruciating. Held 100 for the full 20 seconds on 2 sets. Never done that before.

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March 24th, 2019

1015AM Steve’s with Kris

2 mins bike 75+/ 2 mins recovery/ 2x 90lb db farmer walk

2 mins 65+/ 2 mins recovery/ farmer walk

2 mins 60+/ etc

20 sec all out x 3 with 2:40 recovery between sets

Best we’ve ever done! Sheer hell.

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March 11th, 2019

330PM WeHo Burn 60

0.2 / 8s x 45lb KB/ 4x TUR/ 8x Hoist/ 10 x 45lb DB walking lunges/ 8sx Bulgarian Bag/ 4x Bag GU

3 rounds ~45 mins

Dog tired after trip.

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February 23rd, 2019

5PM Weho Burn 60

0.2 @ (8/9/10/11)/ 10 push pike/ 15 strict pull, 20x 45lb db snatches/ 30x 50lb kb cleans - 4 rounds under 30 mins

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February 19th, 2019

415PM Burn 60 Brentwood with Danny, Sam and Kris

0.2 run/ 10,10 x 57lb kb snatches/ 20x double 40lb kb cleans/ 10x 75lb db renegades/ 10x 50lb db squats/ 10x 50lb db walking lunges

4 rounds ~36 mins

Hit me on the second run and I ended up finishing last.

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February 16th, 2019

12PM Steve’s with Kris

3x 1 min bike 80+/ 2x 20 sec 100=/ 1x 2 min 75+/ 1 min TUR (5 reps)

Kris bowed out after the second 1 min push. He wasn’t sweating and his eyes were glazed over. The recovery on the 20 sec max outs was excruciating, literally worse than the actual set pain. The last 2 min set was a disgrace for me and the TUR’s were almost a non starter until I got the first rep. Officially one of the worst workouts I’ve ever done in my life. Actual working time: 6 minutes and 40 seconds. Recovery was over 30 mins and counting….

February 10th, 2019

12PM Steve’s with Sam

2 min bike 75+/ 2 min rest/ 1 min burpees/ 1 min rest/ 20 sec 100+/ 40 sec rest/ 1 min burpees/ 1 min rest - 3 rounds

Pure hell. Fell apart in 25 seconds.

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January 23rd, 2019

1045AM Steve’s, +25lb vest - 30 mins of work

2 mins boxing/ 10-10 x 55lb db snatches/ 10x 70lb kb high hold goblet + 20 swings +5 squats + 10 swings/ 10x 75lb ball over shoulder/ 1 min rope/ 5x 110lb TUR/ 1 min 60+ legs only assault bike

2 rounds (<15 mins per round)

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January 20th, 2019

12PM, Steve’s with Sam

2 mins 60+ hands free assault bike

5x 20 sec max rpm bike (first set 100+ for 15 seconds, most I’ve ever done.

2 mins 70+ bike (sheer hell)

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January 2nd, 2019

1130AM, Steve’s

2 mins 75+ on the bike.

First time ever I got a second wind in the second minute. Only dropped to 74 on two occasions. Finished 75+. Lungs on fire afterwards. Nothing touches this exercise.

745PM, WeHo B60 with Sam - 28 mins

0.5 miles @8.0/ 30x alternating 45lb db snatches/ 15x 45lb db squat/ 15x double 50lb kb high pull/ 15x double 45lb kb cleans/ 2x leg drag - 2 rounds

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January 1st, 2019

10AM, Malibu with Sam - 47 mins

Run-bear crawl-crab walk/ 20 push pike/ 20 lunge/ 20 squat - 2 rounds

  • Final round of 10 push/ 10 lunge/ 10 squat - 50 rep total

  • Water was absolutely freezing

7PM, Burn 60 WeHo with Andrew & Sam - 40 mins

0.25 @8.0/ 10,10x 45lb db snatch, 10x 45lb db squat/ 10x 45lb db lunge/ 15 push pike/ 30 crosscore rows - 4 r