Prowler

Tuesday, January 31, 2017

PM
Prowler (531 week)
2x135
2x155
2x175
2x195
2x135

TBDL

Tuesday, January 31, 2107

Ball :30

Weighted Vest On:

Jump Rope x 50
Wendler Mobility

Box Jump 3x3
Throw 3x3

TBDL 175x5, 215x5, 260x5
DB Row 90x3x10
Dips 3x10
Face Pulls 3x15

Vest off:
TBDL
325x5
370x3
410x12 (PR)

Prowler

Monday, January 30, 2017

Prowler (531 week)

2x135

2x155

2x175

2x195

2x135

Bench

Sunday, January 28, 2017


Ball :30

Weighted Vest On:

Jump Rope x 50
Wendler Mobility

Box Jump 3x3
Throw 3x3

Bench 120x5, 145x5, 175x5
Chins 3x5
Back Raise 3x10
Curls 3x10
Face Pulls 3x15

Vest off:
Bench
220x5 (misload)
220x5
280x11
s/s w/Pull Aparts 3x15

Prowler

Saturday, January 28, 2017

5/3/1 Prowler Protocol 5's week
2 x 135 warm up (walk/jog)
2x135
2x155
2x175
2x175 bonus trips

All trips done with 1:00 rest between. I know Jim prefers to go for total time vs. timing rest periods but I get way to overzealous on the front end and then die on the last 50% of the sets.

*Prowler counted as #45

SSB Squats

Friday, January 27, 2017


Ball :30
Jump Rope x 50
Wendler Mobility

Box Jump 3x3x30”
Throw 3x3

Weighted Vest on:
SSB 90x5, 115x5, 125x5
KB Clean 3x10
Dips 3x10
Face Pulls 3x15

Vest off:
SSB
150x5
170x5
195x12
s/s w/Pull Aparts 3x15

Prowler

Thursday, January 26, 2017

5/3/1 Prowler Protocol 5's week
1 x 135 warm up (walk)


*2x135
2x155
2x175
No clock on today's Prowler as someone jumped in with me. I'm sure I finished sub 10 minutes but definitely not as fast as Tuesday.

2x175 (bonus trips)

*Prowler counted as #45

Axle Bar Press

Wednesday, January 25, 2017

Ball :30
Jump Rope x 50
Wendler Mobility

Box Jump 3x3x30”
Throw 3x3

Weighted Vest On:
Axle Bar Press 65x5, 80x5, 95x5
Chins 3x5
Back Raise 3x10
Curls 3x10
Face Pull 10,10,15

Axle Press
105x5
120x5
135x12

Pull apart 3x15

Combatives | Prowler

Tuesday, January 24, 2017

AM
Ball :30
Jump Rope x 50
Wendler Mobility

Focus Pads/Kicking Shield w/son x a bunch

5x 2:00/:30 Heavy Bag/BOB

PM

5/3/1 Prowler Protocol 5's week

2 x 135 warm up (1 walk - 1 jog)
Start Timer
*2x135
2x155
2x175
6:23:12
2x175 (bonus trips)

*Prowler counted as #45

Trap Bar Deadlift

Monday, January 23, 2017

Ball :30
Jump Rope x 50
Wendler Mobility

Box Jump 3x3x30”
Throw 3x3

#25 weight vest on:
TBDL 175x5, 215x5, 260x5
DB Row 3x10
Dips 3x10
Face Pull 3x15

TBDL
280x5
325x5
370x14 (PR)

Pull Aparts 3x15

PM

Prowler x 10 trips

Heavy Bag

Sunday, January 22, 2017

5 x 2:00/:30 rounds - Heavy Bag/BOB

Bench

Saturday, January 21, 2017

Ball :30
Jump Rope x 50
Wendler Mobility

Box Jump 3x3x30”
Throw 3x3

Bench 120x5, 145x5, 175x5
Chins 7,8,8
Back Raise 3x15
Curls 3x10

Bench
205x3
235x3
265x10

Tabata Class

SSB Squats

Thursday, January 19, 2017

Ball :30
Jump Rope x 50
Wendler Mobility

Box Jump 3x3x30”
Throw 3x3

SSB 90x5, 115x5, 135x5
KB Clean 3x10
Dips 3x10

SSB
160x3
180x3
205x11
230x3
255x3
280x3

Heavy Bag

Wednesday, January 18, 2017

Ball :30
Jump Rope x 50
Wendler Mobility

Box Jump 3x3x30”
Throw 3x3

2:00/:30 rounds on heavy bag x 3

Axle Press

Tuesday, January 17, 2017

Ball :30
Jump Rope x 50
Wendler Mobility

Box Jump 3x3x30”
Throw 3x3

Axle Press 65x5, 80x5, 95x5
Chins 7,7,7
Back Raise 15,15,15
Curls 10,10,10

Axle Press
110x3
125x3
140x10 (PR)

PM
Tabata Class

Conditioning

Monday, January 16, 2017

Ball :30

Jump Rope x 50

Wendler Mobility

Box Jump 3x3x30”

Throw 3x3

Heavy Bag/BOB work

TBDL

Sunday, January 15, 2017

Ball :30
Jump Rope x 50
Wendler Mobility

Box Jump 3x3x30”
Throw 3x3

TBDL  175x5, 215x5, 260x5
DB Row 90x10,10,10
Dips 10,10,10

TBDL
280x5
325x5
370x13 (PR)

Prowler

Saturday, January 14, 2017

Prowler x 10 trips.
Cold and clear, perfect day for the Prowler.

Bench

Thursday, January 12, 2017

Ball :30
Jump Rope x 50
Wendler Mobility

Box Jump 3x3x30”
Throw 3x3

5x4:00 tabata rounds on heavy bag/BOB

Bench 120x5, 145x5, 175x5
Chins 6,7,7
Back Raise 3x15
Curls 3x10

Bench
220x5
250x3
280x5

Conditioning

Wednesday , January 11, 2017

Ball :30
Jump Rope x 50
Wendler Mobility
Box Jump 5x24” 3,3x30”
Throw 3x3

10:00 on Heavy Bag/BOB

SSB Squats

Tuesday, January 10, 2017

Ball :30
Jump Rope x 50
Wendler Mobility
Box Jump 5x24” 3,3x30”
Throw 3x3

SSB Squat 90x5, 115x5, 135x5
KB Clean 3x10
Dips 3x10

SSB Squat
170x5
195x5
215x10

3 x 4:00 Tabata rounds on heavy bag

PM
Tabata Class

Axle Press

Saturday, January 7, 2017

Tabata Class

Sunday, January 8, 2017

Ball :30
Jump Rope x 50
Wendler Mobility

Box Jump 5x24” 3,3x30”
Throw 3x3

Axle Press 65x5, 80x5, 95x5
Chins 3x6
Back Raise 3x15
Curls 3x10

Axle Press
120x5
135x3
150x10 (PR)

Vest | Heavy Bag

Thursday, January 5, 2017

40# weighted vest walk x 30 min

Heavy Bag x 30 minutes of intervals

TBDL

Wednesday, January 4, 2017

Ball :30
Jump Rope x 50
Wendler Mobility

Box Jump 5x24” 3,3x30”
Throw 3x3

TBDL
315x5
360x3
400x5 (capped)

12.18.16 - 1.2.17

Sunday

12.18.16

Ball :30

Jump Rope x 50

Wendler Mobility

SSB Squat

140x3

160x3

180x13

Squat

135x8,8,8

Axle Press

105x3

120x3

135x12 (PR)

12.20.16

Tabata

12.21.16

Tabata

12.25.16

Ball :30

Jump Rope x 50

Wendler Mobility

Box Jump 5x24” 3,3x30”

Throw 3x3

Bench 115x5, 145x5, 175x5

Chins 3x6

Back Raise 3x15

Curls 3x15

Bench

200x3

230x3

260x15 (PR-all time)

12.26.16

Ball :30

Jump Rope x 50

Wendler Mobility

Box Jump 5x24” 3,3x30”

Throw 3x3

TBDL

275x5

315x5

360x13 (PR)

Heavy Bag + BOB

12.29.16

Ball :30

Jump Rope x 50

Wendler Mobility

Box Jump 5x24” 3,3x30”

Throw 3x3

Axle Press 60x5, 75x5, 80x5

Chins 3x6

Back Raise 3x15

Curls 3x15

Axle Press

100x5

115x5

130x12

Heavy Bag/BOB

12.30.16

Ball :30

Jump Rope x 50

Wendler Mobility

Heavy Bag/BOB

12.31.16

Ball :30

Jump Rope x 50

Wendler Mobility

Box Jump 5x24” 3,3x30”

Throw 3x3

SSB Squat 80x5, 100x5, 120x5

KB  Clean 3x10

Dips 3x10

SSB Squat

130x5

150x5

170x13

Tabata Class

1.2.17

Ball :30

Jump Rope x 50

Wendler Mobility

Box Jump 5x24” 3,3x30”

Throw 3x3

Bench

190x5

215x5

245x12

Heavy Bag/BOB