Tuesday September 2nd, 2025
1PM 19Dutch, ~15 mins
100x 4 Single mace + kata
315PM 19Dutch with John, 40 mins
2 mins 25lb mace + 30 kb swing + 2 mins jump rope
Repeat + 25,20,15,10,5 KB Combos
7PM Trinity, 11 mins
50 ring pulls + 25x 53lb KB cleans (40/20,20…30/15,15….20/10,10…10/5,5)
Tuesday August 19th, 2025
10AM Trinity, with John
30 mins single mace + bag + kata
8x 95lb bar squats + 16x 40lb db floor press 4x 40lb db floorwipers + 8x 20lb db walking ovh lunges _ 4,4,4 ball slams + 12x 45lb db bench db rows, 8 mins -2 rounds
Saturday August 16th, 2025
11AM Trinity, with John, 20 mins
10 mins single mace
10 sledge + 5,5 single ring rows + 5 pull ups + 5 cals bike + 5x 45lb db squats + 5,5x 45lb db rev lunge + 10 ring rows + 10 bench db rows + 5 t bar squats + 5,5x 35lb plate pushpress + 1 sled - 2 rounds
Friday August 15th, 2025
930AM Trinity, with John, 20 mins
20 sledge + 10,10 single ring rows + 10 pull ups + 10 cals bike + 10x 45lb db squats + 10,10x 45lb db rev lunge + 20 ring rows + 20 bench db rows + 10 t bar squats + 10,10x 35lb plate pushpress + 1 sled - 2 rounds
Muderous workout in the heat! Frist round just over 8 mins…..went back in for round two on minute 10. Finished just under 20 mins. Wrecked.
Tuesday August 12th, 2025
930AM Trinity, ~30 mins
5 min single 15lb mace + 1 min bag + 30 sec bag + kihon + jion…….repeat + hangetsu, sanchin.
1015AM Trinity, with John 20 mins
5,5x 40lb db reverse lunge + 5,5x 40lb db snatches + 5x 40lb db squats + 5,5x 53 lb kb clean&press + 5 swing pull ups + 5x 45lb renegades + 5 cals bike - - - - Round 2 with 50lb db and 45lb kb switch out.
4 rounds < 20 mins (average 4:15 per round) - Absolutely brutal session. Couldn’t even properly stretch afterwards.
1PM, 19Dutch
300 left 25lb mace + meikyo, tekki, sanchin, stetch
715PM, 19Dutch
300 right 25lb mace + stretch
Monday August 11th, 2025, 50 mins
1PM 19Dutch
90 sec jump rope + 3 min left mace + 10 push sit + 10 frogs + 5,5x 45lb kb + 10 pull ups + 10 jump lunges + 20x 75lb db renegades + jion, hangetsu - x2……2-1/2 mace crossovers + 5 push sit + 5 frogs + 5s kb + 5 pull ups + 5 jump lunge + 10 db renegades + sanchin - Stretch
3PM 19 Dutch, 22 mins
10 mins single 15lb mace + kihon + stretch
Wednesday July 23rd, 2025, 8 mins
630PM Crunch Park Slope
5,5x 45lb kb snatch + windmill + 10 frogs + 10 jump lunges + monkey bars
4/8…3/6…2/4…1/2
Monday July 14th, 2025
730AM, Trinity
400x 15lb single mace + 2x 90 sec bagwork + hangetsu + stretch
12PM, 19 Dutch, 27 mins + 20 min stretch
3 mins 25lb mace + 10x push sit + 10x frogs + 5s x45lbKB + 10x pull ups + 10x jump lunge - 2 rounds
2-1/2 mins crossover mace + 5 + 5 + 5sx 45lb kb + 5 + 5
Tuesday July 8th, 2025
9AM, Trinity with John, 26 mins + 10 min stretch
4 mins 15lb mace + 1 min on/1 min off bag - 2 rounds ~ 20 mins
10,10x 45lb db reverse lunges+20,20x 35lb bar press+20x ring rows+ 20x 36lb kb bench row - 2x 3 min rounds
Bench rows were horrible.
Tuesday May 6th, 2025
8AM, Trinity with John, 23 mins + 10 min stretch
10x pull ups + 10x frogs + 10,10x rotate press 25lb bar plate + 10x jump lunge + 10x 36lb kb band bench + 10,10x bench kb row + 10x 25lb db seated curls + 10x 25lb db skullcrushers - 8,6,4,2
Tuesday April 22nd, 2025
8AM, Trinity, 18 mins + 10 min stretch
2x 100 15lb single mace + 2x 1 min bag - 2 Rounds
25,25x 52 lb kb cleans + 25 frogs + 25,25x 15lb db seated press + 25x 36lb kb incline bench row - 4 mins
2 rounds in 8 mins - not getting 3 rounds in 12 mins today!
3PM, 19 Dutch, 52 mins
90 sec skip + kihon + 100x 25lb mace + 10sx kb - 2 Rounds + kata
100x 25lb mace - 2 more rounds + kata +stretch
Friday April 4th, 2025
10,000 Mace rotations in 10 days.
1,000 every day since last Wednesday.
Wednesday March 19th, 2025
1130AM, 19 Dutch, 40 mins (+ stretch)
4x100 25lb mace + kihon + kata
230PM, 19 Dutch with John, 18 mins + 10 mins stretch
10x push pike + 1ox frogs + 5sx 50lb kb + 10x jump lunge + 0.25 mile run
8/4/0.2….6/3/.15….4/2/0.1…..2/1/0.05
Haven’t run in over a year.
Tuesday March 18th, 2025
1015AM, Trinity with John, 42 mins (+ stretch)
2x100 15lb mace + 1 on 1 off bagwork
5 pull ups + 10x 35lb bar rotate and press + 15x heavy kb bench row + 20,20 rope slams + 25 ring rows - 2 rounds
2x100 15lb mace + 1 on 1 off bagwork
The heavy kb rows were awful!
Friday March 14th, 2025
10AM, Trinity with John, 18 mins
1x sled + 5x tire flips + 25,25x rope slams - 2 rounds
20x ring rows + 15x tire push pike + 10,10x kb cleans + 5x ball slams - 2 rounds
20x kb bench rows + 20x compression press + 10x sledge - 2 rounds
10,10 single arm ring rows + 5,5 kb snatch - 2 rounds
Tuesday March 4th, 2025
930AM, Trinity with John, 24 mins
10x 45lb db renegades + 10 cals airdyne + 10,10 single arm ring rows + 20,20x cable press @15 + 20x sit ups + 10x 15lb ball slams + 5,5x 53lb kb clean & press + 20x ring rows + 20,20x rope slams
8-16,6-12,4-8,2-4
First round nearly ended me then came back to life by round 3.
Thursday February 19th, 2025
815AM, Trinity with John, 40 mins
100x 15lb Mace/Bag ~22 mins
5,5x single arm pull ups + 5,5,5,5x single arm cable press + 5,5x 55lb kb clean & press + 10,10 single arm ring rows - 2 rounds - 14 mins
Wednesday February 18th, 2025
4PM, 19Dutch with John
10 push-sit+ 10 frog + 5,5x 35lb kb roation + 1x 50lb KBs::8s and 4s….6s and 3s…4s and 2s…2s and 1s - 10 mins
5,5x 50lb db snatch + 10x 75lb db row, 3 Rounds in 4-1/2 mins
10 min stretch
715AM, Trinity, 33 mins
5 mins 15lb single mace/2 mins bag/ kihon + kihon kata, jion, kanku dai
5 mins 15lb single mace/2 mins bag/ kihon, hangetsu, sanchin, tensho
Tuesday February 18th, 2025
8AM, Trinity with John, 40 mins
5 mins 15lb single mace/2 on-30 off-2 on bag
5 pull ups + 10x 105lb bench + 15x cable row + 20x 25lb db curls + 30x 36lb kb rev lunge - 2 Rounds
5 mins 15lb single mace/2 on-30 off-2 on bag
5 min stretch
Monday February 17th, 2025
10AM, Trinity, 30 mins
5 mins 15lb single mace + 1-step kihon+ kihon kata, jion, tekki 1,2,3 + 2 mins bagwork
5 mins 15lb single mace + 1-step kihon+ kihon kata, kanku dai + 2 mins bagwork
sanchin, tensho, stretch
4PM, 19 Dutch, 45 mins
3 mins 25lb left mace + 10sx 45lb kb + standing kihon + heian shodan, tekki 1,2,3, meikyo
3 mins 25lb left mace + 10sx 45lb kb + 2-step kihon + kanku dai, gojushiho-sho, hangetsu
3 mins 25lb left mace crossover + 10sx 45lb kb + kihon + sanchin
Stretch
Sunday February 16th, 2025
1230PM, Trinity, ~15 mins
5 pull ups + 10 cable cross rows + 15x 105lb bench + 20x 25lb db alt curls - 3 rounds
7PM, 19 Dutch, 30 mins
kihon + heian shodan +25,25x 45lb kb cleans/ kihon + jion + kanku dai + 25,25x 45lb kb cleans + Sanchin + Tensho
15 min stretch
Friday February 14th, 2025
10AM, Trinity with John
10 mins 15lb single mace
2PM, 19Dutch with John, ~30 mins
30x kb swing + 30,30x rope slam + 6x crawl + 12x leg raise
25s+5+10…20s+4+8…….5s+1+2
Thursday February 13th, 2025
1PM, Trinity with John and Peter, 28 mins
10x sledge + 10x ball slam + 20x heavy bench kb row + 1x sled + 10,10x reverse kb lunge + 10 cals bike + 20x ring rows + 20x cable shove + 20x cable pull - 2 rounds
10/8/6/4/2 pull ups
High pressure session with very little breaks.
Tuesday, February 11th, 2025
115PM, 19Dutch with John, 30 mins
30x 45lb KB + 10x[frog,lunge,pull up]+ 5x75lb DB Renegade
25,20,15,10,5 + 4 more rounds of above - 435 Reps in 24-1/2 mins
Thursday, February 6th, 2025
10AM Trinity, 25 mins
5 mins 15lb Mace + 2-1/2 mins bagwork - 2 rounds
3PM, 19Dutch with John, 28 mins
3 min jump rope
10 push sit + 10 frogs 5s x45lb KB + 10 pull ups + 10 jump lunges + 10x 75lb db rows - 2 rounds
10s x 45lb kb
3 mins jump rope
Tuesday, February 4th, 2025
11AM Trinity, 30 mins
5 mins 15lb Mace + 3 mins bagwork - 2 rounds
5x Strict Pull ups + 10x kb clean &press + 5x 15lb Ball Slam + 10,10x 45lb bar rotate&press - 2 rounds
Wednesday, January 29th, 2025
10AM Trinity, 25 mins
5 mins 15lb Mace + 3 mins bagwork & Hangetsu - 2 rounds
245PM, Trinity, 15 mins
5x Strict Pull ups + 10x sledge + 10,10 Single Arm Rows + 5x 15lb Ball Slam + 20x Cross Pull + 10,10x 36lb KB Reverse Lunge - 3x 10 min rounds
Tuesday, January 28th, 2025
1015AM 19Dutch, 23 mins
100x 27.5lb Mace Right +10x sit push + 10 frogs + 5sx 45lb KB + 10 pull ups + 10x jump lunge - 2 rounds (~10 mins each)
100x 27.5 crossovers
3PM, Trinity
400x 15lb Mace - 10 mins