July 30 Workout

5x5
Pushups +40k
Pullups +40k
1-leg Curls

8x5 Tire Flips ~8 minutes

July 29 Workout

(yellow/yellow, yellow, none, sets of 8, approach/bands)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 8s

2-arm push press 44k 5x3
1-arm 90 deg 5x10

July 28 Workout

Mountain Biking

TGU's/Jump Rope 150's
5 32k
4 36k
3 40k
2 44k
1 48k

July 27 Workout

Yellow/Yellow, Yellow, None 8's bands/approach
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Box Jumps 24" 2/1/0 10s

2-arm press 40k's 5x1,1,1 15 reps total
1-arm pullup -10# 5 sets

July 25 Workout

Biking - Trek

July 24 Workout

Biking - To Trek

July 23 Workout

Mountain Biking - time Trials

Plyo 50's chest slap, clap
Pushups 10x5
Pullups 10x5

July 22 Workout

Mountain Biking - Trek

July 21 Workout

Mountain Biking - Trek

Tire Flip 8x4 <8 minutes

Pullups 20# Weighted Vest 4x8
Step Ups 20# Weighted Vest 4x8
JG Curls Weighted Vest 4x8

July 20 Workout

Yellow/Red, Yellow, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 10/10/10
Box Jumps 24" 10s 2/1/0

2-arm press 36k's 10x3
1-arm assisted -10# 5 sets

60/60x8,30/30x8
HSPU 12/8
Pullups 25/15
Pushups 35/20
Body Rows 40/20
Split Squats 40/20
Cable Extensions 35/20
PW Curls 40/20
PW Rollouts 25/15

July 19 Workout

Biking - Blackhawk

30 Muscle Ups 10 minutes

1-leg Deadlifts 44k's 5x5
Pistols 5x5

July 18 Workout

Mountain Biking - Trek

(red/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jumps 2/1/0 14/12/10

1-arm press 40k's 5x4 r/l
pullups 44k 5x5

July 16 Workout

Mountain Biking - Time Trials

July 15 Workout

Biking - Trek

Running 5 laps -13:50

100 Cleans-Squats-Presses 100# D-ball 27:15

July 14 Workout

Biking - Trek

(red/yellow, yellow, none, sets of 8 bands/apporach)
2/0, 2/1, 2/2 9'7"-9'10"
1/0, 1/1, 1/2 9'9"-10'
0/0, 0/1, 0/2 9'11"-10'2"

Lateral Jump 24" 2/1/0 10s

2-arm press 40k's 5x1,1,1
1-arm asst pullups -10# 5 sets

July 13 Workout

Biking - Blackhawk

July 10 Workout

Biking to work

July 9 Workout

Red/Yellow, Yellow, None
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'1"

Box Jumps 24" 2/1/0 10s

2-arm press 36k 6x3,6x2
1-arm pullup -10# 5 sets

Mountain Biking - Time Trials

July 7 Workout

HSPU 1-10
Pullups 10-1
Swings 10-1

Floor Press 44k's 4x6
Renegade Rows 44k's 4x6
Split Squats 44k's 4x6
1-leg deadlift 4x6

July 6 Workout

Mountain Biking - Sheboygan

"+" drill

red/Red, red, None
Lateral Jumps ~24" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 14/12/10
Box Jumps 24" 10s 2/1/0

2-arm press 40k's 12x1
1-arm assisted -10# 5 sets

July 4 Workout

Mountain Biking - Kettles

July 3 Workout

Biking to work
Mountain Biking - Trek

July 2 Workout

Mountain Biking - Trek

20 HSPU feet on box
20 Body Rows
20 Lunges
Run Around Building
x4

July 1 Workout

Mountain Biking - Trek

Med Ball Dunking

(red/red, red, none, sets of 8, approach/bands)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-10'0"
0/0, 0/1, 0/2 9'11"-10'2"
Broad Jumps 2/1/0 30y

1-arm press 40k 5x3 r/l
44k pullup 5/4,1/4,1/3,2/3,2