3/14 hybrid program
9am
strength (press)
ME strict press - 5x1 (#135,#155.#175,#185,#190*) *failure
metcon: 'jumprope/DBswings/box jumps/wallball/burpee'
50 single unders
40 DB swings #35
30 box jumps 12"
20 wall balls #10
10 burpees
time = 5:28
9pm
soccer game: 40 minutes
strength (press)
ME strict press - 5x1 (#135,#155.#175,#185,#190*) *failure
metcon: 'jumprope/DBswings/box jumps/wallball/burpee'
50 single unders
40 DB swings #35
30 box jumps 12"
20 wall balls #10
10 burpees
time = 5:28
9pm
soccer game: 40 minutes
3/11 hybrid program
9am
strength (press/squat/pullup)
ME strict press - 4x3 (#95,#135,#155.#175)
DE back squat - 12x2 (#225)
ME chin up - 4x1,1x8 (bw-#130,bw-#90,bw-#70,bw-#50;bw-#120)
metcon: 'box jumps/DBswings/press'
3 rounds for time:
9 box jumps 24"
6 DB swings #45
3 push press #135
time = 2:27
3pm
run: 'stroller runabout'
distance = 3.75 miles (henrys/albertsons)
time = 1:16:59
strength (press/squat/pullup)
ME strict press - 4x3 (#95,#135,#155.#175)
DE back squat - 12x2 (#225)
ME chin up - 4x1,1x8 (bw-#130,bw-#90,bw-#70,bw-#50;bw-#120)
metcon: 'box jumps/DBswings/press'
3 rounds for time:
9 box jumps 24"
6 DB swings #45
3 push press #135
time = 2:27
3pm
run: 'stroller runabout'
distance = 3.75 miles (henrys/albertsons)
time = 1:16:59
3/7 hybrid program
1pm
strength (incline/squat/pullup)
ME incline press - 4x3,1x12 (#135,#155,#175,#195;#135)
ME back squat - 3x3,1x12 (#135,#225,#315;#135)
ME chin ups - 3x10 (bw-#160)
tabata: 'wall ball'
20sec on, 10sec off for 8 rounds
#10 wall balls
totals = (8/8/9/9/8/8/8/8)
strength (incline/squat/pullup)
ME incline press - 4x3,1x12 (#135,#155,#175,#195;#135)
ME back squat - 3x3,1x12 (#135,#225,#315;#135)
ME chin ups - 3x10 (bw-#160)
tabata: 'wall ball'
20sec on, 10sec off for 8 rounds
#10 wall balls
totals = (8/8/9/9/8/8/8/8)
3/5 hybrid program
7am
run: 'runabout'
distance = 5.5 miles (downtown phoenix)
time = 1:14:42
phoenix is so flat i probably could run a marathon there.
run: 'runabout'
distance = 5.5 miles (downtown phoenix)
time = 1:14:42
phoenix is so flat i probably could run a marathon there.
3/4 hybrid program
5pm
metcon: 'jumprope/dbswings/thrusters'
3 rounds for time:
20 single unders
12 db swings #50
6 db thrusters #35
time = 4:03
metcon: 'jumprope/dbswings/thrusters'
3 rounds for time:
20 single unders
12 db swings #50
6 db thrusters #35
time = 4:03
3/2 hybrid program
10am
strength (dead/pullup)
ME deadlift - 4x1 (#205,#275,#325,#375)
ME chin up - 3x3 (bw-#150,bw-#120,bw-90)
metcon: 'box jumps/wallballs/DBswings'
12-9-6:
24" box jumps
#10 wall balls
DB swings #35
time = 3:47
6pm
cfe: 'timed tosh'
run: 3x (2 minutes + 3 minutes + 4 minutes)
Rest the exact time it takes you to do each interval in each set.
distance = 2.5 miles
strength (dead/pullup)
ME deadlift - 4x1 (#205,#275,#325,#375)
ME chin up - 3x3 (bw-#150,bw-#120,bw-90)
metcon: 'box jumps/wallballs/DBswings'
12-9-6:
24" box jumps
#10 wall balls
DB swings #35
time = 3:47
6pm
cfe: 'timed tosh'
run: 3x (2 minutes + 3 minutes + 4 minutes)
Rest the exact time it takes you to do each interval in each set.
distance = 2.5 miles
2/28 hybrid program
9am
strength (press/OHS)
ME overhead squat - 3x3 (#95,#135,#155,#175*,#135) *1rep
ME push press - 4x3 (#135,#155,#175,#195)
metcon: 'thruster/SDHP'
15-12-9
#95 thruster
#95 sumo deadlift high pull
time = 4:33
strength (press/OHS)
ME overhead squat - 3x3 (#95,#135,#155,#175*,#135) *1rep
ME push press - 4x3 (#135,#155,#175,#195)
metcon: 'thruster/SDHP'
15-12-9
#95 thruster
#95 sumo deadlift high pull
time = 4:33
2/25 hybrid program
9am
strength (press/squat)
ME push press - 6x3 (#95,#135,#155,#175,#195,#215*) *2 reps
DE box squat 12" - 10x2 (#185)
run: 'stroller runabout'
distance = 4.4 miles (rbplaza)
time = 1:21:17
strength (press/squat)
ME push press - 6x3 (#95,#135,#155,#175,#195,#215*) *2 reps
DE box squat 12" - 10x2 (#185)
run: 'stroller runabout'
distance = 4.4 miles (rbplaza)
time = 1:21:17
2/23 hybrid program
9am
strength: (deadlift/pullup)
ME deadlift - 5x1 (#205,#275,#325,#275,#205))
ME chin ups - 3x8 (bw-#160)
cfe: row '12x1MIN'
12×1 minute intervals, Rest 30sec between intervals.
distance = 2517m
strength: (deadlift/pullup)
ME deadlift - 5x1 (#205,#275,#325,#275,#205))
ME chin ups - 3x8 (bw-#160)
cfe: row '12x1MIN'
12×1 minute intervals, Rest 30sec between intervals.
distance = 2517m
2/22 hybrid program
9am
Bike: 'spin class'
time = 1 hour
6pm
cfe: run '30:60×10'
do: 30:60 x 10 rounds, 30 seconds on 60 seconds off, all out efforts!
distance = .80 miles
Bike: 'spin class'
time = 1 hour
6pm
cfe: run '30:60×10'
do: 30:60 x 10 rounds, 30 seconds on 60 seconds off, all out efforts!
distance = .80 miles
2/21 hybrid program
9am
strength (press/squat)
ME strict press - 4x3 (#125,#135,#155,#165)
ME back squat - 3x3 (#135,#225,#315)
metcon: 'box jumps/DBswings/burpees'
5 rounds for time:
9 24" box jumps
6 DB swings #50
3 burpees
time = 5:43
3pm
cfe: bike "TT"
2.5 miles (gv)
my time = 8:30PR!!!!!!!
strength (press/squat)
ME strict press - 4x3 (#125,#135,#155,#165)
ME back squat - 3x3 (#135,#225,#315)
metcon: 'box jumps/DBswings/burpees'
5 rounds for time:
9 24" box jumps
6 DB swings #50
3 burpees
time = 5:43
3pm
cfe: bike "TT"
2.5 miles (gv)
my time = 8:30PR!!!!!!!
2/17 hybrid program
8am
cfe: run 'long intervals'
3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min.
times = 11:09, 12:40, 13:41
cfe: run 'long intervals'
3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min.
times = 11:09, 12:40, 13:41
2/14 hybrid program
10am
strength (press/squat/pullup)
DE push press - 10x2 (#135)
ME back squat - 3x3 (#135,#225,#315)
chin ups- 3x3 (bw-#150,bw-#120,bw-#90)
strength (press/squat/pullup)
DE push press - 10x2 (#135)
ME back squat - 3x3 (#135,#225,#315)
chin ups- 3x3 (bw-#150,bw-#120,bw-#90)
2/9 hybrid program
10am
strength (clean/pullups)
ME hang power clean - 5x1 (#95,#135,#185,#205,#205)
ME pullups - 3x3 (bw-160,bw-130,bw-100)
strength (clean/pullups)
ME hang power clean - 5x1 (#95,#135,#185,#205,#205)
ME pullups - 3x3 (bw-160,bw-130,bw-100)
2/7 hybrid program
9am
strength: (incline/OHS)
ME incline - 4x3 (#135,#155,#185,#205)
ME overhead squats - 5x3 (#95,#135,#165,#135,#95)
assistance:
rope pushdowns - 3x12 (#60,#70,#80)
row: 'sprints'
3x150m sprints
times = 30.4, 31, 30.5
strength: (incline/OHS)
ME incline - 4x3 (#135,#155,#185,#205)
ME overhead squats - 5x3 (#95,#135,#165,#135,#95)
assistance:
rope pushdowns - 3x12 (#60,#70,#80)
row: 'sprints'
3x150m sprints
times = 30.4, 31, 30.5
2/5 hybrid program
run: 'runabout'
distance = 8 miles (rbplaza/rbhigh)
time = 2:06:10
went and got a burrito by the old kashtan
distance = 8 miles (rbplaza/rbhigh)
time = 2:06:10
went and got a burrito by the old kashtan
2/4 hybrid program
9am
strength (press/squat/pullup)
ME strict press - 4x3 (#95,#135,#155,#165)
DE back squat - 10x1 (#315)
chin ups- 3x5 (bw-#150)
plyometrics: double depth box jumps - 10x1
strength (press/squat/pullup)
ME strict press - 4x3 (#95,#135,#155,#165)
DE back squat - 10x1 (#315)
chin ups- 3x5 (bw-#150)
plyometrics: double depth box jumps - 10x1
2/2 hybrid program
8am
strength (dead/pullup)
ME deadlift - 4x1 (#205,#275,#325,#385)
pullups - 3x3 (bw-160,bw-130,bw-100)
metcon 'jump rope/farmer walk'
3 rounds for time:
20 single unders
100 ft. farmer walk #50 DB
time = 3:02
strength (dead/pullup)
ME deadlift - 4x1 (#205,#275,#325,#385)
pullups - 3x3 (bw-160,bw-130,bw-100)
metcon 'jump rope/farmer walk'
3 rounds for time:
20 single unders
100 ft. farmer walk #50 DB
time = 3:02
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