July 25 Workout

6x3

Body Rows No Feet
Pushups +44k

OH Split Squat +20k's r/l
Pullups +44k

Swings 44k's
Floor Press 36k's

July 23 Workout

Hip Slaps 17, 18, 18, 14, 13
Pullups 20, 18, 9, 11, 10, 12
PW Pike Ups 20, 20, 20
Broad Jump Resisted 10, 10, 10, 10

Biking Technical/Climbing

July 22 Workout

Mountain Biking CamRock 4 laps

July 20 Workout

Stair Pushups Up, Stair Pushups Down, Stair Pushups Up
Renegade Rows 44k's, 5,5,15
Box Jumps 42" x5,5, 45" x5,5,5
PW Crawl 5x30 yards
PW Pike Ups Up Stairs x2

Golf

July 19 Workout

Mountain Biking

July 18 Workout

100 yards

Lateral Handstand Walks
Pole Climbs (6 poles +ladder) x5
Snowboarders Squat

Tote Running

Time Trials 30:35

July 17 Workout

Hill 6 laps - 17:30

July 16 Workout

Biking

July 15 Workout

36 mile mountain bike race

July 14 Workout

CNT2 work

July 12 Workout

100 yards, 75 yards, 50 yards, 25 yards (8 lengths/100 yards)

(lengths)
all w/32 k
Overhead Carry 5/3, 4/2, 4, 2
Rack Carry 2/6, 1/5, 4, 2
Farmers Walk 8, 6, 4, 2

w/ 7k
Sit Up Reach 44
Sit Up Touchdown 44
Touchdowns 44

July 11 Workout

Time Trials 30:01

July 10 Workout

Elver 6 laps ~16:30

July 9 Workout

15/15 5 minutes

Swings w/44k's 6's 60 total

15/15 10 minutes

Pullups 7,6,6,7,6,6,7,6,6,7 64 reps
Dive bombers 6's 60 total

Biking

July 7 Workout

Yoga

July 6 Workout

16/12/8/4
Pullups
Dips (8/6/4/2 w/20#, 8/6/4/2 w/ no res)

Swings w/44k's
Lunges

Biking one loop 16:25
Blue Mounds ~3 hours

July 5 Workout

Biking

3x5 Pullups w/44k
3x5 Push Press w/44k l/r

July 3 Workout

Biking

July 2 Workout

6x3
1-leg Deadlift 44k's r/l
1 arm pullups 6 sets r/l o/u
1-arm pushup
pistols

Biking

June 30 Workout

Mountain Biking Kettle Moraine
Blue Loop 10 mi
Red Loop 1.5 mi
Bypass to Connector
N Connector 5 mi
Emma Carlin Green -> Orange
Orange 2.4 mi
Red 2 mi
Finish Green 4 mi
S Connector 5 mi
Finish Blue 6 mi
Around 35-40 miles total