Sunday, May 7th, 2017

6PM, WeHo

4 min jump rope/ 4 min 20lb mace/ 1/2 mile (3:27/ 3:15/2:57/2:59) - 4 rounds

6sx 50lb kb singles + 4sx 45lb kb doubles - 3 rounds in 9:15

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Friday, May 5th 2017

4PM,WeHo

Mace/ Jump Rope - 4 rounds x 3 mins

Karate

6s x 50lb single kb/ 4s x 45lb double kb - 3 rounds - 10+ mins

Was on track to go sub 10 but my left grip gave out and I had to put the bells down.

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Monday, May 1st, 2017

11AM,WeHo with Kris

0.5 sprint/ 10s x single 50lb kb/ 5s x bag GU/ 10 x 45lb kb lunges

4x ~12 min rounds

Great workout

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Tuesday, April 18th, 2017

930AM, Gym with Steve and Kris, 25 mins

25lb Weight vest + 2x 15lb kb - 25 lunges/25 squats/25 lunges/25 squats

90lb db walk of death/ 5 push ups + 2 pulls + burpee + 20 steps uphill

110lb sandbag bearhug walk/ 2x TUR + Hoist + 20 steps uphill (+ 30 sec hold inside at the end)

2 mins - Assault Bike (60 cals)/90 seconds heavy bag

Very, very tough workout. Hardly a word spoken.

Finished first on the DB set. Way behind on the bagwork.

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Sunday, April 16th, 2017

130PM, LockBox, ~40 mins

500m ski/ 5,5,5 box jumps/ 5,5,5 10lb ball slams/ 25,25 bag spins/ 1,1 MU/ rope climb/ 500m row/ 5x 100lb renegades/ ring swing

2 rounds

Took my time.

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Saturday, April 15th, 2017

12PM, Gym with Steve and Kris

25lb Weight vest + 2x 15lb kb - 25 lunges/25 squats/25 lunges/25 squats

10x :: TUR/ Hoist/ 75lb Ball up to slam/ Sasquatch Long Swing

2 mins - Assault Bike/ Rope pull (Seated + Standing)

Squats/ 10x Burpee pull up

Absolutely horrendous middle section. Every single movement was a max rep.

Headache and nausea followed!

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Monday, April 10th, 2017

430PM, Brentwood with Kris

0.25 sprint/ 5sx single 30lb kb snatch ovh squat/ 5s x (40lb or 35lb) double kb/ 5s x kb

4 x7 min rounds

Great workout

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Wednesday, April 5th, 2017

3PM, Brentwood with Kris and Nick

1-1/2 hrs of padwork etc

3 rounds: 0.5 sprint/ 5s x heavy kb/ 4s x 40lb double kb

~7 min rounds

Dynamite session!

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Monday, April 4th, 2017

430PM, Gym with Steve

1 min rope pull/ 1 min bike - awful!

10x 50lb ball pick up slam/ +burpees (alternated each rep between each other)

10x Hoists (alternating)/ 5x TUR (alternating)

50 Stroop rope slams/ 25 double 50 singles rope slams

Very tough workout.

6PM Class with Kris (bunch of half mile runs)

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Tuesday, March 14th, 2017

330PM, Burn60 with Sam, ~30 mins

0.25 run/ 5,5x Bag GetUps/ 25x push pike/ 50x body rows/ 6x 45lb kb doubles

3 rounds < 10 mins each

Put a slight pace on it. Double KBs were excruciating. Sam was very slow on the body rows.

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Monday, March 13th, 2017

5PM, LockBox

1,000m ski/ 25 Pull Ups/ 5x Sandbag TUR/ 10x Sandbag Hoist/ 10x 60lb DB Snatch/ 500m row

2 rounds

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Wednesday, March 8th, 2017

4PM, Burn 60, 30 mins

1/2 mile @9.0+/25 Push Pike/ 50 Body Rows/ 5,5 KB GetUps/ 8x Double KB

2 rounds @ 15 mins per round

The double KB work was pure hell (Swing-Pull-Snatch-Alternate-Clean)

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