11am
bike: 'spin'
distance = 11.5 miles
time = 30 minutes
basketball: 'shootaround'
time = 15 minutes
Hybrid Strength & Endurance Program
"endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance"
3/18 WOD
11am
strength:
strict press - 4 x 3 (#95,#115,#135,#155)
wide grip pull up - 3 x 3 (-#12,-#10,-#9)
deadlift - 3 x 3 (#135)
cable flyes - 3 x 12/10/8 (#8,#10,#12)
reverse cable flues - 2 x 10 (#4)
DB swings - 3 x 10 (#30,#40,#50)
neutral woodchops - 4 x 10 (#60)
basketball: 'shootaround'
time = 20 minutes
weight = 235lbs.
strength:
strict press - 4 x 3 (#95,#115,#135,#155)
wide grip pull up - 3 x 3 (-#12,-#10,-#9)
deadlift - 3 x 3 (#135)
cable flyes - 3 x 12/10/8 (#8,#10,#12)
reverse cable flues - 2 x 10 (#4)
DB swings - 3 x 10 (#30,#40,#50)
neutral woodchops - 4 x 10 (#60)
basketball: 'shootaround'
time = 20 minutes
weight = 235lbs.
3/11 WOD
10pm
strength: 'TRX'
push ups - 2 x 8
row, W, cross - 2 x 3
abs - 2 x 10
side extensions - 2 x 10
hamstrings - 1 x 10
chinups - 3 x 3 (-#10,-#8,-#6)
chest cable flyes - 3 x 12 (#7,#9,#11)
row: 'time'
distance = 2000m
time = 8:35
basketball: 'shootaround'
time = 25 minutes
weight = 232
strength: 'TRX'
push ups - 2 x 8
row, W, cross - 2 x 3
abs - 2 x 10
side extensions - 2 x 10
hamstrings - 1 x 10
chinups - 3 x 3 (-#10,-#8,-#6)
chest cable flyes - 3 x 12 (#7,#9,#11)
row: 'time'
distance = 2000m
time = 8:35
basketball: 'shootaround'
time = 25 minutes
weight = 232
2/13 WOD
9:30am
strength:
ME incline press - 3 x 3 (#135,#155,#185)
wide grip pull-ups - 3 x 5 (-#9,-#10,-#11)
basketball: 'shootaround'
time = 10 minutes
yoga:'class'
time = 1 hour
100 day push up challenge: Day 171 (14,706 total)
strength:
ME incline press - 3 x 3 (#135,#155,#185)
wide grip pull-ups - 3 x 5 (-#9,-#10,-#11)
basketball: 'shootaround'
time = 10 minutes
yoga:'class'
time = 1 hour
100 day push up challenge: Day 171 (14,706 total)
2/11 WOD
9:30am
Strength: 'press'
DE incline press - 8 x 2 (#135)
low reverse cable flyes - 3 x 10 (#5,#4,#4)
ME chin ups - 3 x 3 (-#12,-#9,-#6)
Yoga: 'class'
time = 1 hour
4pm
strength:
hip adductor - 4 x 10 (#55,#70,#85#100)
hip abductor - 4 x 10 (#70,#85#100,#115)
RP leg extensions - 1 x 6/4/3/3/3 (#5)
RP seated leg curls - 1 x 6/4/3/3/3 (#65)
low to high woodchops - 2 x 10 (#50)
high to low woodchops - 3 x 8/10/12 (#50,#60,#70)
bw squats - 3 x 50/40/30
100 day push up challenge: Day 169 (14,365 total)
Strength: 'press'
DE incline press - 8 x 2 (#135)
low reverse cable flyes - 3 x 10 (#5,#4,#4)
ME chin ups - 3 x 3 (-#12,-#9,-#6)
Yoga: 'class'
time = 1 hour
4pm
strength:
hip adductor - 4 x 10 (#55,#70,#85#100)
hip abductor - 4 x 10 (#70,#85#100,#115)
RP leg extensions - 1 x 6/4/3/3/3 (#5)
RP seated leg curls - 1 x 6/4/3/3/3 (#65)
low to high woodchops - 2 x 10 (#50)
high to low woodchops - 3 x 8/10/12 (#50,#60,#70)
bw squats - 3 x 50/40/30
100 day push up challenge: Day 169 (14,365 total)
2/6 WOD
9:30am
Strength: 'press'
ME incline press - 3 x 3 (#135,#155,#175)
ME chinups - 3 x 3 (1 unassisted, bw-#9,bw-#7,bw-#5)
woodchops high to low - 2 x 10 (#50)
Basketball: 'shootaround'
time = 15 minutes
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 164 (13,530 total)
Strength: 'press'
ME incline press - 3 x 3 (#135,#155,#175)
ME chinups - 3 x 3 (1 unassisted, bw-#9,bw-#7,bw-#5)
woodchops high to low - 2 x 10 (#50)
Basketball: 'shootaround'
time = 15 minutes
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 164 (13,530 total)
2/5 WOD
9am
bike: 'rpm'
time = 1 hour
bastketball: 'shootaround'
time = 20 minutes
100 day push up challenge: Day 163 (13,366 total)
bike: 'rpm'
time = 1 hour
bastketball: 'shootaround'
time = 20 minutes
100 day push up challenge: Day 163 (13,366 total)
2/4 WOD
9:30am
Strength:
DE incline press - 5 x 5 (#135)
DE chinups - 8 x 2 (bw-#8)
low to high woodchops - 2 x 10 (#50)
Basketball: 'shootaround'
time = 10minutes
Yoga: 'class'
time = 1 hour
4pm
Strength:
cable flyes - 3 x 12 (#9,#10,#11)
low reverse cable flyes - 4 x 10 (#5,#5,#4,#4)
db hammer curls - 3 x 20/18/15 (#17.5,#22.5,#27.5)
overhead rope extensions - 3 x 12/10/8 (#50,#60,#70)
seated db curls - 3 x 12/10/8 (#20,#25,#30)
100 day push up challenge: Day 162 (13,203 total)
Strength:
DE incline press - 5 x 5 (#135)
DE chinups - 8 x 2 (bw-#8)
low to high woodchops - 2 x 10 (#50)
Basketball: 'shootaround'
time = 10minutes
Yoga: 'class'
time = 1 hour
4pm
Strength:
cable flyes - 3 x 12 (#9,#10,#11)
low reverse cable flyes - 4 x 10 (#5,#5,#4,#4)
db hammer curls - 3 x 20/18/15 (#17.5,#22.5,#27.5)
overhead rope extensions - 3 x 12/10/8 (#50,#60,#70)
seated db curls - 3 x 12/10/8 (#20,#25,#30)
100 day push up challenge: Day 162 (13,203 total)
2/1 WOD
9:30am
Strength: 'press'
DE incline press - 12 x 2 (#95) *1st (4) 1 min. rest/ 2nd (4) :45 sec rest/ 3rd (4) :30 rest
ME chinups - 4 x 3 (bw-#12,bw-#9,bw-#6,bw-#4)
Basketball: 'shootaround'
time = 15 minutes
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 159 (12,720 total)
Strength: 'press'
DE incline press - 12 x 2 (#95) *1st (4) 1 min. rest/ 2nd (4) :45 sec rest/ 3rd (4) :30 rest
ME chinups - 4 x 3 (bw-#12,bw-#9,bw-#6,bw-#4)
Basketball: 'shootaround'
time = 15 minutes
Yoga: 'class'
time = 1 hour
100 day push up challenge: Day 159 (12,720 total)
1/31 WOD
10am
pilates: 'class'
time = 50 minutes
basketball: 'shootaround'
time = 45 minutes
100 day push up challenge: Day 158 (12,561 total)
pilates: 'class'
time = 50 minutes
basketball: 'shootaround'
time = 45 minutes
100 day push up challenge: Day 158 (12,561 total)
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