This was a program my coaches want me to get much better at in the coming month for time and performance. Take each pair of movements for 3 rounds of 45 seconds for each movement. Preferred to be done with a pair of KB's but if you only have one, then split the time between each side. Clean &...

3 mile run 7.2 mph at 1.0 incline Start at 5 mph and increase by .5mph every 5 mins. 2. 5 minute rounds of Focus Mit Training Basics: Straight punches, hooks, 2 and 3 punch combos, dodging and ducking. 1 rounds of EDT circuit. - Bench press 135 for 12 reps: 60% of max weight - Cable Horizontal Rows 15...

The count down is less that 6 weeks away. I'm looking forward to seeing where I stand with some of the best. It will be a blast for sure. Nothing heavy today, I ended up doing the PT workout yesterday twice. 30 min run. Stable run at 7.6 mph at 1.5 incline. Interval Training tonight: 1/4 mile sprint...

After taking the whole week off, (I intended to take only the weekend but I had more pain and fatigue in connective tissues in arms, legs) I was ready and relaxed to start again. Time is slowly slipping away from me but I feel confident and ready! Here we go. 3 mile warm-up: 22 mins at 2.0 incline on...

I saw this thread and I thought I would share with some pain of my own. This was a test workout for myself as well as a birthday gift to myself. Cheers! 4 Rounds: 25 repetitions of each Super-set each pair of movements. Here we go... Over-head squats: 135lbs Pull-ups: Body weight, switch grip each round...

Ok so here goes a max test day for this past months work. Re-test in another 30 days. (I might even put this in for the Work Out of the Week section for feedback.) 4 Rounds: 25 repetitions of each Super-set each pair of movements. Here we go... Over-head squats: 135lbs Pull-ups: Body weight, switch grip...

This is a day I want to forget, very hard considering my connective tissue on my arms opposite from my elbows are sore and tight. Tried myofacial release but only temp relief. We'll see how they recover this weekend. Pull-ups Regular grip: 2,4,6,8,10,8,6,4,2 Reverse grip: 2,4,6,8,10,8,6,4,2 Close...

Swim 500 meters Push-ups: Max in 2 min. (98) Sit-ups: Max in 2 min. (55) Pull-ups: Max (42) Run: 1.5 miles (12.35 mins) Pull-up Pyramid Regular grip: 2,4,6,8,10,12 Reverse grp: 2,4,6,8,10,12 300 Abs of choice (mix of: TRX woodchops, oblique crunches, Mtn. climbers)

Back/Lowerbody PT Repeat 3 times Run: 5 mins Max Pull-Ups: 32,15,8 Squats: 50 Max Pull Ups: 18,12,6 Lunge: 20/leg Max Pull-ups: 15,11,6 Calves: 50 Max Pull-ups: 14,9,4 Flutterkicks: 100 Swim 1000m swim 500m swim with fins

Upper Body PT: SuperSet each movement for 10 sets then move to next pair. (first workout that was all done on the TRX) Push-Up Vertical row Bicep Curl Tricep Extension 45 degree Row Incline Press Atomic Push-Up Over Head Back Extension That's it, a short day.