Prowler

Saturday, February 25, 2017

Prowler +90 x 10 trips 1:00 rest per trip

SSB Squats

Friday, February 24, 2017


Ball :30

Weighted Vest On:

Wendler Mobility

Box Jump 3x3
Throw 3x3

SSB Squats 115x5 140x5 170x5
KB Clean 3x10
Dips 3x10
Face Pulls 3x15

Weighted Vest Off

SSB (5/3/1 week)
210x5
240x3
270x9
Pull aparts 3x15

Calisthenics | Prowler

Thursday, February 23, 2017

AM
JFK Calisthenics

PM
Prowler +90 x 10 trips 1:00 rest per trip

Axle Press

Wednesday, February 22, 2017

Ball
Jump Rope x 50

Vest on:
Wendler Mobility
Jump 3x3
Throw 3x3

Press 65x5, 80x5, 100x5
Chins 4,5,4
Back Raise 3x10
Curls 3x10
Face Pull 3x15

Vest Off:
Pull Aparts 3x15
Axle Press
120x5
140x3
155x6

Prowler

Tuesday, February 21, 2017

Prowler +90 x 10 trips 1:00 rest per trip

Trap Bar Deadlift

Monday, February 20, 2017

Ball

Vest on:

Wendler Mobility
Jump 3x3
Throw 3x23

TBDL 180x5, 220x5, 265x5
DB Row 3x10
Dips 3x10
Face Pulls 3x15

Vest off:

Pull apart 3x15
TBDL
340x5
373x3
420x1 (RX only)

Vest on:

5x2:00/:30 Heavy Bag/BOB

PM
Prowler +90 x 10 trips 1:00 rest per trip

Bench

Sunday, February 19, 2017

JFK Calisthenics

Ball :30
Weighted Vest On:
Jump 3x5
Throw 3x5


Bench 120x5, 150x5, 180x5
Chins 3x5
Back Raise 3x10
Curls 3x10
Face Pulls 3x15

Vest off:
Bench
195x5
225x5
255x10
s/s w/Pull Aparts 3x15

Prowler

Saturday, February 18, 2017

Prowler +90 x 10 sprints (1:00 rest ea sprint)

SSB Squats

Friday, February 17, 2017

Ball :30

Weighted Vest On:

Wendler Mobility

Box Jump 3x3
Throw 3x3

SSB Squats 115x5 140x5 170x5
KB Clean 3x10
Dips 3x10
Face Pulls 3x15

Weighted Vest Off

SSB (5's week)
185x5
210x5
240x11
Pull aparts 3x15

Calisthenics | Prowler

Thursday, February 16, 2017

AM
JFK Calisthenics

PM
Prowler Conditioning Test

Prowler +90 x 10 trips w/1:00 rest between sprints - complete.

Axle Press

Weighted Vest On:

Axle Press 65x5, 80x5, 100x5
Chins 3x5
Back Raise 3x10
Curls 3x10
Face Pulls 3x15

Vest off:
Axle Press
105x5
120x5
140x10
s/s w/Pull Aparts 3x15

Conditioning

Tuesday, February 14, 2017

JFK Calisthenics

#30 vest on
5x2:00/:30 Heavy bag/BOB

TBDL

Monday, February 13, 2017

AM

Ball :30

Weighted Vest On:

Wendler Mobility

Box Jump 3x3
Throw 3x3

TBDL 180x5, 220x5, 265x5
DB Rows 3x10
Dips 3x10
Face Pulls 3x15

Weighted Vest Off

TBDL
290x5
330x5
375x5 (RX only today)
Pull aparts 3x15

Bench

Sunday, February 12, 2017
Ball :30

Weighted Vest On:

Bench 120x5, 150x5, 180x5
Chins 3x5
Back Raise 3x10
Curls 3x10
Face Pulls 3x15

Vest off:
Bench
210x5
240x5
270x9
s/s w/Pull Aparts 3x15

Vest on #30

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

SSB Squats

Friday, February 10, 2017

Ball :30

Weighted Vest On:

Jump Rope x 50
Wendler Mobility

Box Jump 3x3
Throw 3x3

SSB Squats 115x5 140x5 170x5
KB Clean 3x10
Dips 3x10
Face Pulls 3x15

Weighted Vest Off

SSB (3's week)
200x5 (forgot it was 3's)
225x3
255x10

Pull aparts 3x15

Conditioning

Thursday , February 9, 2017

AM

JFK Calisthenics

#30 Vest on:

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

Axle Press

Wednesday, February 8, 2017

Ball :30

Weighted Vest On:

Axle Press 65x5, 80x5, 100x5
Chins 3x5
Back Raise 3x10
Curls 3x10
Face Pulls 3x15

Vest off:
Axle Press
115x3
130x3
145x10 (PR)
s/s w/Pull Aparts 3x15

Conditioning | Wrestling

Tuesday, February 7, 2017

AM

JFK Calisthenics
5 x 2:00/:30 rounds Heavy Bag/BOB

PM

Went to the high school wrestling room and wrestled with some of the coaches. I was just a tackling dummy that weighed the right amount. They have skills, I have bruises. One coach got choked out by another coach 1/2 his size :).

Trap Bar Deadlift | Prowler

Monday, February 6, 2017

AM

Ball :30

Weighted Vest On:

Jump Rope x 50
Wendler Mobility

Box Jump 3x3
Throw 3x3

TBDL 180x5, 220x5, 265x5
DB Rows 3x10
Dips 3x10
Face Pulls 3x15

Weighted Vest Off

TBDL
310x3
355x3
400x3 (RX only today)
Pull aparts 3x15

PM

*531 Prowler (3's week)
135x2
145x2
165x2
185x2
*Prowler counted as 45#

Bench

FK Calisthenics

Ball :30

Weighted Vest On:

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

Vest off:
Bench
220x5 
250x3
280x8
s/s w/Pull Aparts 3x15

Prowler | Deadlift | Tabata

Saturday, February 4, 2017

Prowler
135x2
155x2
175x2
195x2

*Deadlift 500x1

Tabata Class

*Keith and Travis were in back deadlifting and I couldn't resist jumping in and pulling 500. Not too smart since I haven't done a straight bar deadlift in months, I was in trail running shoes and I did it cold. At the time of this writing  it is 36 hours later and all is well so...bullet dodged.

Axle Press

Wednesday, February 1, 2017

Ball :30

Weighted Vest On:

Jump Rope x 50
Wendler Mobility

Box Jump 3x3
Throw 3x3

Axle Press 65x5, 80x5, 95x5
Chins 3x5
Back Raise 3x10
Curl 3x10
Face Pull 3x15

Axle Press
120x5
135x3
150x5
170x1
185x1
200x1 (PR)

Pull Apart 3x15

Bench

JFK Calisthenics

Ball :30

Weighted Vest On:

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

Vest off:
Bench
220x5
250x3
280x8
s/s w/Pull Aparts 3x15

SSB Squats

Friday, February 3, 2017

Ball :30

Weighted Vest On:

Jump Rope x 50
Wendler Mobility

Box Jump 3x3
Throw 3x3

SSB Squats
KB Clean 3x10
Dips 3x10
Face Pulls 3x15

Weighted Vest Off

SSB
170x5
195x3
215x11

Pull aparts 3x15

Calisthenics

Thursday, February 2, 2017

JFK Calisthenics

5x2:00/:30 rounds Heavy Bag/BOB