August 22 Workout

4x6
1-arm clean, squat, push pres 44k
4x6
swings 44k's

August 21 Workout

25 minutes stairs -18 laps

Pole Climbs 6/4/4/4/2
Handstand Walk Lateral 15 l/r 5 l/r 5 l/r 5 l/r 40 f (13/12/10/5/5)
Broad Jump 100 yards aroudn 7.5' each (40 total)

August 20 Workout

Overhead Lunges 20k's 100 yards

August 19 Workout

Bike Race

August 17 Workout

5x5 Clean and Push Press

40k's
3/2, 4/1, 5, 5, 3/2

August 16 Workout

10-> 1
Alligator Pushups f/b
Body Rows No feet (5/5, 5/4, 4/4, 4/3, 6->1)
Split Squats l/r

PW Curls

August 15 Workout

Time Trials

August 14 Workout

Yoga class

Biking 15 miles; hills

Elver 6 laps, 16 mintues

August 13 Workout

15 D-ball Squat/Press 90#
15 Pullups
Jump Rope 50 doubles f/b/b/f
4 times thru

Biking

August 10 Workout

Card Deck wearing power jumper
Hindu Pushups
Body Rows Feet on Box
Box Jumps 24"
Snatches 24k's

Bike Ride Hills

August 9 Workout

25 minutes Jump Rope
10 sets 150 f/b Green rope

August 8 Workout

1-arm KB Press 44k l/r 1-2-3-4-5-4-3-2-1 25 total
1-arm KB Clean 44k l/r 1-2-3-4-5-4-3-2-1 25 total
1-leg deadlift 44k's l/r 1-2-3-4-5-4-3-2-1 25 total
Weighted Pullup 44k 1-2-3-4 10 total

Time Trial 33 minutes

August 7 Workout

15/15 4 minutes each
Burpees 8s 120 total
Umpas w/ 2k ~5
Skaters
Sprint in Place
D-ball Carry 100#
Jump/Rim 4s-80 total
Around the World
Touchdowns 7k -10s

Elver 6 laps ~17:30

August 6 Workout

Approx 30 minutes

PW Pike Ups 20x3
PW Curls 20x3

Pushups 3 Red - 20x3 (20, 17/3, 11/5/4)
Renegade Rows 40k - 20x3

Foot Up Lunges 30 r/l
Step Ups 15/15 r/l x2

Short Bike Ride

August 5 Workout

Race 15 miles 2 hours

August 4 Workout

Pre-ride ~10 miles

August 3 Workout

30 Muscle Ups - 10 minutes

August 1 Workout

Time trials shorttrack

July 28 Workout

42 miles mountain biking

July 27 Workout

Pre-ride 24/9 course 14 miles