12.16.17

Today pick any 2 of the following:

  1. 1500m Swim, freestyle with fins
  2. 1 Hour Trail Run
  3. 1 Hour Ruck, 50 lbs load, aim for 5 miles.  
Posted on December 12, 2017 .

12.15.17

"52 Pickup"

For ONE HOUR, go through a deck of cards.

Spades= Weighted pushups
Clubs= L-Sit pull-ups
Diamonds= Squat Jumps
Hearts=suicide sprints

Aces are low.  

Posted on December 12, 2017 .

12.13.17

Warm-Up

3x
SAM Shoulder Mobility Drill
10 Pushups
__________

Two phases today, ideally back to back or separate if necessary for your schedule:

  1. Pool:  
    I. 10 Minute Warmup- alternate straight arm freestyle, zipper drill and kick with arms in "superman" position.
    II. 20 Minutes.  You will have to get in and out of the water repeatedly.  
    100m Freestyle
    25 Pushups
    25 Crunches
  2. Run: 
    30 Minute Trail Run.  Every 5 Minutes, pause running and:
    50 Air Squats
    20 Tricep Pushups
    50 Flutterkicks
Posted on December 12, 2017 .

12.12.17

Strength Day:

  1. Squat:
    Work up to a "max" of 5 reps.  
  2. Taking the weight from step one, and wearing a belt, do sets of 3.  Continue for no more than 20 minutes or until your form starts to slip, or the weight starts to "grind".
  3. Bench Press: repeat steps 1 and 2.  Between each set, do a set of Rows (DB or BB) and Y+L shoulder mobility drill.  
Posted on December 12, 2017 .

12.9.17

Today pick any 2 of the following:

  1. 1500m Swim, freestyle with fins
  2. 1 Hour Trail Run
  3. 1 Hour Ruck, 50 lbs load, aim for 5 miles.  
Posted on December 3, 2017 .

12.7.17

"52 Pickup"

For ONE HOUR, go through a deck of cards.

Spades= Weighted pushups
Clubs= L-Sit pull-ups
Diamonds= Squat Jumps
Hearts=suicide sprints

Aces are low.  
 

Posted on December 3, 2017 .

12.5.17

Warm-Up

3x
SAM Shoulder Mobility Drill
10 Pushups
__________

Two phases today, ideally back to back or separate if necessary for your schedule:

  1. Pool:  
    I. 10 Minute Warmup- alternate straight arm freestyle, zipper drill and kick with arms in "superman" position.
    II. 20 Minutes.  You will have to get in and out of the water repeatedly.  
    100m Freestyle
    25 Pushups
    25 Crunches
  2. Run: 
    30 Minute Trail Run.  Every 5 Minutes, pause running and:
    50 Air Squats
    20 Tricep Pushups
    50 Flutterkicks
Posted on December 3, 2017 .

12.4.17

Strength Day:

  1. Deadlift:
    Work up to a "max" of 5 reps.  
  2. Taking the weight from step one, and wearing a belt, do sets of 3.  Continue for no more than 20 minutes or until your form starts to slip, or the weight starts to "grind".
  3. Military Press: repeat steps 1 and 2.  Between each set, do a set of chin-ups and Y+L shoulder mobility drill.  
Posted on December 3, 2017 .

Week of 11.26.17

DELOAD WEEK

Lift no more than 70% of your normal working weights this week.  No high impact cardio.  Active recovery- play ball games, swim, bike etc.  

Posted on November 27, 2017 .

11.25.17

Today pick any 2 of the following:

  1. 1500m Swim, freestyle with fins
  2. 1 Hour Trail Run
  3. 1 Hour Ruck, 50 lbs load, aim for 5 miles.  
Posted on November 19, 2017 .

11.23.17

5 Mile Challenge:

20 Rounds Total:
Run 1/4 Mile
6 Pullups, any grip
10 Pushups, any variation
25 Full-Body Crunches
25 Flutterkicks

A great way to keep track of these rounds as your brain inevitably becomes too tired to reliably track- bring 20 pennies with you.  Put them in a stack by where you will be doing your calisthenics.  As you do a round, move one to a new stack.  As you keep doing, move one penny at a time to the "done" stack until they're all moved.  

Posted on November 19, 2017 .

11.21.17

Warm-Up

3x
SAM Shoulder Mobility Drill
10 Pushups
__________

Two phases today, ideally back to back or separate if necessary for your schedule:

  1. Pool:  
    I. 10 Minute Warmup- alternate straight arm freestyle, zipper drill and kick with arms in "superman" position.
    II. 20 Minutes.  You will have to get in and out of the water repeatedly.  
    100m Freestyle
    25 Pushups
    25 Crunches
  2. Run: 
    30 Minute Trail Run.  Every 5 Minutes, pause running and:
    50 Air Squats
    20 Tricep Pushups
    50 Flutterkicks
Posted on November 19, 2017 .

11.20.17

Strength Day:

  1. Back Squat:
    Work up to a "max" of 5 reps.  
  2. Taking the weight from step one, and wearing a belt, do sets of 3.  Continue for no more than 20 minutes or until your form starts to slip, or the weight starts to "grind".
  3. Bench Press: repeat steps 1 and 2.  Between each set, do a set of chin-ups and Y+L shoulder mobility drill.  
Posted on November 19, 2017 .

11.17.17

Today pick any 2 of the following:

  1. 1500m Swim, freestyle with fins
  2. 1 Hour Trail Run
  3. 1 Hour Ruck, 50 lbs load, aim for 5 miles.  
Posted on November 13, 2017 .

11.16.17

Run/Ruck Tag Team

Go to a track.  Bring a ruck, 50 lbs load.  Fast walk 1 lap.  Drop the ruck, run one lap.  Keep going. In 60 minutes, how many laps can you complete?

Posted on November 13, 2017 .

11.14.17

Warm-Up

3x
SAM Shoulder Mobility Drill
10 Pushups
__________

Two phases today, ideally back to back or separate if necessary for your schedule:

  1. Pool:  
    I. 10 Minute Warmup- alternate straight arm freestyle, zipper drill and kick with arms in "superman" position.
    II. 20 Minutes.  You will have to get in and out of the water repeatedly.  
    100m Freestyle
    25 Pushups
    25 Crunches
  2. Run: 
    30 Minute Trail Run.  Every 5 Minutes, pause running and:
    50 Air Squats
    20 Tricep Pushups
    50 Flutterkicks
Posted on November 13, 2017 .

11.13.17

Strength Day:

  1. Deadlift:
    Work up to a "max" of 5 reps.  
  2. Taking the weight from step one, and wearing a belt, do sets of 3.  Continue for no more than 20 minutes or until your form starts to slip, or the weight starts to "grind".
  3. Military Press: repeat steps 1 and 2.  Between each set, do a set of chin-ups and Y+L shoulder mobility drill.  
Posted on November 13, 2017 .

11.10.17

Today pick any 2 of the following:

  1. 1500m Swim, freestyle with fins
  2. 1 Hour Trail Run
  3. 1 Hour Ruck, 50 lbs load, aim for 5 miles.  
Posted on November 5, 2017 .

11.9.17

5 Mile Challenge:

20 Rounds Total:
Run 1/4 Mile
6 Pullups, any grip
10 Pushups, any variation
25 Full-Body Crunches
25 Flutterkicks

This is a gut check that will take a while.  Finish it.  Then do the math on how many of each exercise you've done.  

Posted on November 5, 2017 .

11.7.17

Warm-Up

3x
SAM Shoulder Mobility Drill
10 Pushups
__________

Two phases today, ideally back to back or separate if necessary for your schedule:

  1. Pool:  
    I. 10 Minute Warmup- alternate straight arm freestyle, zipper drill and kick with arms in "superman" position.
    II. 20 Minutes.  You will have to get in and out of the water repeatedly.  
    100m Freestyle
    25 Pushups
    25 Crunches
  2. Run: 
    30 Minute Trail Run.  Every 5 Minutes, pause running and:
    50 Air Squats
    20 Tricep Pushups
    50 Flutterkicks
Posted on November 5, 2017 .