October 31 Workout

4x6

D-ball Cleans 140#
D-ball Mil Press 120# (10x2, 4x1)
Pistols r/l
44k Snatches r/l (8l/8r, 5l/7r, 5l/6r, 3l/3r/3l)

October 30 Workout

Sprinting
1x400y ~80 sec
2x200y~30 sec
6x100y~15 sec
12x50y~7 sec

Elver 5 laps -14:12

October 29 Workout

55 reps
Handstand Pushups
Pole Vaulters
Front Squats 36k's
Deadlifts 44k's+24k's

October 26 Workout

20 Divebombers 40# WV + 1 Red PPJ (8/6/3/3)
20 Pullups 40# WV + 24k (3/2/2/2/2/2/2/1/1/1)
20 Sit up 40# WV
20 Windmills 32k (5r/5l/5r/5l)
20 Box Jumps 42"
5 Divebombers 1 PPJ
5 Pullups 24k
5 Sit Ups
5 Windmills right
5 Windmills left
5 42" Box Jumps 1 PPJ
~30 minutes

October 25 Workout

BJJ Workout

October 24 Workout

Plyo Pushups Red PPU 5,6,6,6,6,6,5
Plyo Pullups (gorilla or clapping) 5,5,7,6,6,6,5
Resisted Broad Jumps 8x5
Resisted Plyo PW Curls 10x4

Biking

October 23 Workout

100 Box Step Ups
100 yards Power Wheel Crawl (8 lengths, 4/2/2, 4/2/2, 3/2/1/1/1)
100 seconds Jump Rope
100 yards Farmers Walk
3x/30:00+

Biking

October 22 Workout

5x5
Muscle Ups (4/1,5,5,5,5)
Jungle Gym Curls/Runners (5/10 x5)
Squat/Press 24k's, 28k's, 32k's, 36k's, 40k's (sps, sps, sp, pp)
Pistols (5r/l x5)

October 19 Workout

Card Deck
Pullups
Alligator Plyo
V-ups
Swings 44k

October 18 Workout

Card Deck
Sit Outs
Capoeira Lunges
Burpees
Sit Up Reach 5k

October 17 Workout

20 Hip Slaps (20, 12/8, 8/6/6, 20)

10 D-ball Cleans (5/5, 5/5, 4/3/3, 4/6)

5 r/l Front Lunges w/32k's

50 double Forward/150 backward

four times

October 16 Workout

3000 Jump rope /300 yard PW Crawl/30 minutes

Around 33 minutes ~400 jump rope short of 30 minutes
Heavy Jump Rope

Elver 5 laps~11:30

October 15 Workout

15/15 10 minutes

Cable Press Black 6s 60 total
Renegade Rows 40k's 3 r/l 60 total (30 r/l)

Split Squats 40k's 3 r/l 60 total (30 r/l)
Double Snatch 24k's 5s 50 total

1APU -25# r/l 0/u x3
Hand walk 15 yards

October 12 Workout

Walk on Hands ~10 yards x4
One-arm assisted pulls r/l o/u -25# x5
Front Squats 40k's 3x3

October 10 Workout

12-1
Sprawl-Clean-Strict Press 28k's
Lunges
Pullups

October 9 Workout

5's TGU w/28k's
50 doubles forward/150 backward
4's TGU w/32k's
50 doubles forward/150 backward
3's TGU w/36k's
50 doubels forward /150 backward
2's TGU w/40k's
50 doubles forward/150 backward
1's TGU w/44k's
500 yard run

Elver 5 laps 12:45

October 7 Workout

Race - 15 miles

October 5 Workout

20/15/10/5
Pullups
Dips 10,10/5,5,5/5,5
Box Jumps 24"

October 4 Workout

Biking

October 3 Workout

Handstand Pushups 8x3 from low yoga blocks
Rope Climbs 8x1
1-arm swings 44k 4x6 r/l
Overhead Lunges 24k's 4x6 r/l

October 2 Workout

Bike

October 1 Workout

12->1
Divebomber (78 total)
Renegade Rows 44k (39 r/l)
Pistols (39 r/l)
Stability Ball Curls (39 r/l)

September 28 Workout

5x5

Handstand Pushups 2/3
Pullups 36k
Box Jumps 42"
Swings 25 w/44k



Biking