Sunday, August 12th 2018

4PM, WeHo, 24 mins.

20 push pike off bench/ 20x 45lb kb bench rows/ 5,5,5,5 x 45lb kb press - 5 rounds

Injured myself surfing so can't use my left leg.

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Monday, August 6th 2018

7AM, 2 hour climb with Sam at Id

345PM, Brentwood with Kris, Sam and Danny ~35 mins

1 mile <6:30/ 20x kb windmills/ 10x 55lb db manmakers/ 20x 35lb kb clean press/ 20x jump push ups/ 1 mile <7:30

Solid.

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Sunday, August 5th 2018

1015AM, Gym with Steve, <25 mins + weight vest for first half

10x double jump lunge squat/ 20x tuck jump - 8x double jump lunge squat/ 20x tuck jump + 20x kb ovh walking lunges

20 sec airdyne (>100 rpm for as long as possible)/ 1 min bag hits - 3 min round - 4 rounds less 1 set of bag at the very end. Death.

2x 30 sec handstands.

The recovery is worse than the work.

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Thursday, August 2nd 2018

7AM, Gym with Steve, <25 mins

20x 75lb ovh ball slams/ 5,5 TUR/ 8x Renegades/ 5x wall walks/ 10x burpee pull ups/ 8s push ups/ 15lb db shoulder combination

3x 100 rpm 20 sec airdyne sets - horrendous!

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Tuesday, July 30th 2018

830AM, Kris's class at WeHo

515PM LockBox with Sam

Karate/ Boxing - 25 mins

250m ski/ 8,8 plate rotation press/ 8 push dip/ 8 box jumps - 3 rounds - 15 mins

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Monday, July 30th 2018

8PM, WeHo with Sam, 30 mins

0.2 @ 9.0/ 20x push pike/ strict pull/ 45lb KB Press/ 45lb KB Windmill

15/10/5

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Sunday, July 29th 2018

3PM, Gym with Steve

1 min @ 55 AirDyne +10x KB Goblets + 10x KB walking lunges + Farmer Walk - 2 rounds

20 seconds at 100+ AirDyne x3 with 2 min and 3 min breaks. Couldn't keep 100+ for very long. Total failure. Sick afterwards and whole body in shock. Couldn't breathe or relax for easily 10 mins. Set #3 gave me the worst feeling I have ever had during and after a workout. Lightheaded, nauseous, shaking.

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Wednesday, July 25th 2018

8AM, Lockbox with Sam - 25 mins boxing and karate/ 15 mins stretch

3PM, Brentwood Burn 60 with Kris and Danny, <45 mins

1 mile (8,8.5,9)/ 20,20 70lb kb windmills/ 20,20 55lb db snatches/ 40x75lb db rows

0.75 mile (8,8.5,9)/ 15,15 70lb kb windmills/ 15,15 55lb db snatches/ 30x75lb db rows

0.5 mile (8,8.5,9)/ 10,10 70lb kb windmills/ 10,10 55lb db snatches/ 20x75lb db rows

0.25 mile (8,8.5,9,9.5)/ 5,5 70lb kb windmills/ 20,20 55lb db snatches/ 10x75lb db rows

Amazing workout.

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Tuesday, July 24th 2018

830AM, Kris's Class at Weho

4PM, LockBox with Sam

20 mins boxing-karate - kb rack hold/ ring swing + 100lb db crawl + kb farmer walk - 2 rounds - ~15 mins

Brutal with the heat.

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Monday, July 23rd 2018

655AM, Gym with Steve, Stomach/ Weighted Pull ups + push ups - 17 mins

9AM, LockBox with Sam

20 mins boxing-karate/ 20 mins movement (crawl,hang,jump, climb, swing...)/ 10 mins body strength (muscle ups/ push dips)/ 5 mins stretch

Invigorating session.

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Sunday, July 22nd 2018

1015AM, Gym with Steve, with weight vest for first half

2 mins airbike @ 60+/ 10 kb high hold squats + 10 kb swings + 20 walking lunges/ 1 min recovery -2 rounds (+half round)

2 mins air bike @ 50+/ 5 pull ups + 15 push ups + wall walks - 2 rounds

Very tough.

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Monday, July 9th 2018

7PM, Sam's class - 45 mins

8PM, 25 TUR - sets of 5/ 50 Double 50lb kb snatch - sets of 10/ 100 double 50lb kb cleans - 20,20,10 x2 - 32 mins

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Sunday, July 8th 2018

730AM, Gym with Steve. +25lb weight vest

10x High hold 72lbs kb squat/ 10x 72lbs kb swing/ 10,10 45lb kb walking lungs - 2 rounds

80 reps. crippling workout!

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Wednesday, June 27th 2018

1015AM, Gym with Steve. +25lb weight vest, ~25 mins

1 min bike/ 1 min jump rope x2

76 lunges down driveway/ sprint back up

Push Ups/ Rope pull ups

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Monday, June 25th 2018

1PM, Rancho, 20 mins

25,25x 360 Bulgarian bag spins/ 25,25x bag 180 spins/ 25x bag squat to behind neck

KB cleans etc

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Sunday, June 24th 2018

1015AM, Gym with Steve. +25lb weight vest, ~20 mins (~5 mins of actual work!!)

2 min bike ~55 +15x high hold kb squats + 15x squat swings + 20 walking kb lunges

2 min bike ~55 +15x hh kb squats + 15x kb squat swing + 10 walking kb lunges

Absolutely brutal. Could not even start the last 10 walking lunges. One of the hardest workouts ever. Less than 100 reps.

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Friday, June 22nd 2018

715AM, Gym with Steve. +25lb weight vest

5x TUR/ 5x Double push renegades/5x ball slam/ 5x wall walks

TUR + weight vest is the limit. Not possible to do more.

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Monday, April 23rd 2018

230PM, Brentwood

10 mins 15lb mace combinations

0.25 @9.0-10.0-11.0-12.0 +8x 75lb renegades/ 8,8 kb cleans/ 16x 45lb db lunges/ 8,8 kb snatches: 4 rounds - <30 mins

530PM, WeHo with Sam

3x 10sx 45lb kb + 10 min stretch

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Wednesday, March 14th 2018

230PM, Brentwood with Sam

5(l,r)x 35lb,45lb kb upside down press/ 3(l,r)x 67lb kb strict press/ 5(l,r)x 48lb kb strict press/ 20x 40lb/45lb db walking lunges/ 20x 65lb/75lb db rows

5 rounds - <7 min rounds

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Thursday, February 1st 2018

430PM, WeHo with Sam

2 min mace/ 10,10 50lb KB snatch + drop lunge/ 10x 25lb kb ovh walking lunge/ 2x glider drag/ 20x 45,50lb kb clean

4 rounds - <10 min rounds

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Wednesday, January 31st 2018

3PM, Brentwood with Joe and Danny

5,5x KB snatch + drop lunge/ 10x (75/65/55)lb db renegades/ 5x glider drag/ 0.2 sprint

5 rounds, <5 mins per round, 25 mins total work

The gliders were hell.

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Tuesday, January 30th 2018

4PM, WeHo with Sam

2 min jump rope/ 30 sec break/ 90 sec mace/ 50lb KB Get Up + 5x windmill + 5x press

4 rounds @ 7 mins each for 28 min total of work

90 sec mace/ 45lb db snatch (20/20, 15/15, 10/10, 5/5)

4 rounds for 14 min total of work

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Thursday, January 25th 2018

10AM, Climb with Kris and Sam, ~1 hour

1230PM, Surf with Sam, 100 paddle sprint x5, ~1 hour

5PM, WeHo with Sam, ~50 mins

50x  Snatch/ Pull/ Clean/ Swing/ Windmill/ Press

All sorts of combinations to get the numbers done. Total of 300 reps.

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Wednesday, January 24th 2018

7AM Gym with Steve

4 mins bike - 60 cal, >50

Bear crawl 5 push/ reverse crawl/ 45degree wall push/ 2 nose touch/ 5 finger tip push/ 5x pull ups + 3 x negatives/ 50lb pullovers/ 15x db: push-raise-flye/ 15x 35lb db curls

1 round with vest/ 1 round without

Excruciating!

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