TD16 111118

Rest Day!

TD17 111117

Strength:
Rest
_________________________________________________________________________________
WOD:
5 Rounds
15 Medicine Ball Cleans (20/14lbs)
15 Wall Balls (20/14 lbs)
_______________________________________________________________________________
Endurance:
Swim (If I can find the time)

TD18 111116

Strength:
Rest
_________________________________________________________________________________
WOD:
Row 300 meters
20 Push Press (110/77 lbs)
Row 300 meters
15 Push Press
Row 300 meters
10 Push Press
Row 300 meters
5 Push Press
________________________________________________________________________________
Endurance:
Three rounds for time of:
Run 800 meters
Rest 2 minutes

TD19 111115

Strength:
Squat 1RM
_________________________________________________________________________________
WOD:
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
________________________________________________________________________________
Endurance:
Rest

Getting off duty. Going to attempt to squeeze in an endurance or strength WOD.

More Liverpool motivation!

TD20 111114

Have duty. Going to get my endurance session in before work.

Strength:
Rest
_________________________________________________________________________________
WOD:
Rest
________________________________________________________________________________
Endurance:
6x400m run / 2min rest between efforts

Best game ever!

TD21 111113

Missed a few days due to The Ball and Veteran's Day. Back on track today and planning to make this a solid week of training. This will be my last hard conditioning week.

Today I biked to Torrey Pines and back. 42 miles in 2 hours and 30 min. Cramped up at the end a bit. Still dehydrated from drinking this weekend.

TD25 111109

Rest Day

Getting a cortisone shot.

TD26 111108

Strength:
Rest
_________________________________________________________________________________
WOD:
"Britt"

15 minute AMRAP

10 Overhead Squats (95/65 lbs)

20 Kettle Bell Swings (55/35 lbs)

30 Double Unders
________________________________________________________________________________
Endurance:
Battalion Run

TD27 111107

Strength:
Rest
_________________________________________________________________________________
WOD:
4 Rounds
100 meter Barbell Overhead Walk (95/65 lbs)
30 Wall Balls (20/14 lbs)
50 meter One-sided Farmer Carry (95/65 lbs)
*(must do both sides totaling 100 meters)
________________________________________________________________________________
Endurance:
Battalion Run

TD28 111106

Rest/Surf Day!

TD29 111105

Strength:
Rest
_________________________________________________________________________________
WOD:
"COE"
10 Rounds
10 Thrusters (95/65 lbs)
10 Ring Push Ups
________________________________________________________________________________
Endurance:
11 mile bike (to the WOD!)
_________________________________________________________________________________
Skill:
POSE Technique WK6 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 102 cadence
1 drill (choice)
1X6min @ 92-94 cadence

TD30 111104

Strength:
Rest
_________________________________________________________________________________
WOD:
Rest
________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK6 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 102 cadence
1 drill (choice)
1X6min @ 92-94 cadence

TD31 111103

Strength:
Rest
_________________________________________________________________________________
WOD:
4 rounds for time of:
100m swim
20yd Bear Crawl
50 squats
________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK6 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 102 cadence
1 drill (choice)
1X6min @ 92-94 cadence

TD32 111102

Strength:
Rest
_________________________________________________________________________________
WOD:
45min AMRAP of:
100m Swim
6 Pull-ups
6 Tire Flips (7 ton)
6 Pull-ups
________________________________________________________________________________
Endurance:
Rest
_________________________________________________________________________________
Skill:
POSE Technique WK6 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 102 cadence
1 drill (choice)
1X6min @ 92-94 cadence

TD33 111101

Strength:
Rest
_________________________________________________________________________________
WOD:
3 Rounds
15 front squat (95)
15 pull-ups
15 power cleans (95)
15 GHD Sit-ups
15 Hang squat clean (95)
15 Back extensions, with 25 pounds
________________________________________________________________________________
Endurance:
Sprint:
100m, 100m, 100m
60 sec rest
100m, 200m, 100m
60 sec rest
200m, 100m, 200m
60 sec rest
200m, 200m, 200m
60 sec rest
200m, 100m, 200m
60 sec rest
100m, 200m, 100m
60 sec rest
100m, 100m, 100m

After each sprint, decelerate to a complete stop, turn around, walk back to the line, and start your next interval.
_________________________________________________________________________________
Skill:
POSE Technique WK6 (Do sometime throughout the day)
3 Drills:
Stable Arm Drill
Carioca 3x10 both directions
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
Wall Drill 3x20 on each leg
1x Through of:
4x90sec repeats @ 102 cadence
1 drill (choice)
1X6min @ 92-94 cadence