Weighted Vest + Prowler

Tuesday, January 31, 2018

Deload - TM Test Week

#50 weighted vest x 1 mile

PM Prowler x 10 trips

Deadlift + Prowler

Tuesday, January 30, 2018

Box Jump 30" x 3,3,3

Throws 3,3,3

Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

TM Testing

Deadlift 

475x5 

PM
Prowler x 10 trips

Prowler

Prowler x 10 Trips

Weighted Vest

Monday, January 29, 2018

1 mile #50 weighted vest walk

Prowler + Bench

Sunday, January 28, 2017

Prowler x 10 trips

Bench (531 ADV, 3’s)

5x3@270

Press

5x5@130

Chins x 30 total

21s x 3

Prowler

Saturday, January 27, 2018

Prowler x 10 trips

Squat + Prowler

Thursday, January 25, 2018

Box Jump 30" x 3,3,3

Throws 3,3,3

Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Squat (531 ADV, 3’s)

5x3@300

TBDL

5x5@290

Curls x 50 total

PM - Prowler x 10 trips

Combatives + Prowler

Wednesday, January 24, 2017

AM

Combatives

Skills: Jam/Counter/Strike

PM

Prowler x 10

Press

Tuesday, January 23, 2018

Box Jump 30" x 3,3,3

Throws 3,3,3

Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Press (531 ADV, 3’s week)

5x3@155

Bench

5x5@225

DB Rows 5x10

Weighted Vest Walk

Monday, January 22, 2018

2 miles #50 weighted vest walk

Combatives

Sunday, January 21, 2018

Combatives

Heavy Bag + BOB

1 x 4:00

5 x 2:00/:30

Deadlift

Saturday, January 20, 2018

Box Jump 30" x 3,3,3

Throws 3,3,3

Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deadlift (531 ADV, 3’s)

5x3@405

SSB

5x5@265

Dips x 50 total

Bench

Thursday, January 18, 2018

Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Bench (Adv 531, 5's week)
5x5@240

Press
5x5@120

Chins x 30 total

21’s x 3x21

Weighted Vest

Tuesday, January 16, 2018

1 mile #50 weighted vest walk

Wednesday, January 17, 2018

20 minutes #50 weighted vest walk

Squats

Monday, January 15, 2018

Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Squat (Adv 531, 5's week)
5x5@265

TBDL
5x5@270

Curls 5x10

1/7 - 1/10

Sunday, January 7, 2018

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deadlift (Advanced 531, 5’s)

5x5@360

SSB

5x5@245

Dips x 50 total

Monday, January 8, 2017

1 mile #590 weighted vest + mobility

Tuesday, January 9, 2017

531 Ab Circuit x 1

5 min Airdyne

5 min Weighted vest walk

5x2:00 rounds Heavy Bag/BOB

Wednesday, January 10, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Press (531 Advanced, 5’s)

5x5@135

Bench

5x5@240

DB Row 105x10,10 / 125x10,10 / 145x10