11/1 WOD

6:30am
Strength 

strict press                                - 5 x 3   (#95,#115,#135,#135,#135)
dead lifts                                  - 4 x 1 (#135)
plyo box jump 12" to 24"        -10 x 1 (bw-#185)
chin ups                                   - 3 x 3 (bw-#150, bw-#120, bw-#90) 


reverse tabata: 'push ups'
8 rounds
10 seconds on/ 20 seconds off

totals = 6/5/5/5/5/5/5/5

8:30am

bike: 'boardwalk'

distance = est. 8 miles (mb)

time = 58:25

10pm
AIS: 'hips, knees & back'
time = 20 minutes 


100 day push up challenge:  Day 67 (2278 total) 

 weight  = 243 (gym scale)

10/13 WOD

10:30am

swim: 'untimed laps'

8 free style laps
4 breast stroke laps



tabata: 'pushups'

8 rounds of 20 seconds on/ 10 seconds off

total = 9/7/5/5/4/4/4/7 = 45



run: 'sprint repeats'

10 rounds of 5 seconds on/ 30 seconds off (100%)



100 day push up challenge:  Day 48 (1176 total)

10/6 WOD

9am
run: 'tabata'

8 x 20 seconds on/ 10 seconds off

distance = 1 mile total (includes warm up & cool down)



4pm
Strength
deadlift     - 4 x 1 (#135,#205,#275,#345)




100 day push up challenge:  Day 41 (861 total) 

9/17 WOD

8am
run: 'tabata'

8 x 20 seconds on/ 10 seconds off

distance = .47 miles

9/11 WOD

9:30am
Run: 'big tabata'

32 rounds: 40 seconds on/ 20 seconds off

Distance = 2.6 miles (gv)

9/4 WOD

10am
Strength: 'light'

overhead squat - 3 x 3 (#95)
power clean - 5 x 1 (#95)
pullups - 4 x 3 (bw-#180,bw-#150,bw-#120,bw-#90)

tabata: 
burpees - (5,5,4,4,4,4,3,3)

8/27 WOD

10am
Strength: 'light'

push press - 3 x 5 (#95,#95,#135)
back squat - 2 x 3 (#135,#135)
pullups - 3 x 10 (bw-#180)

box to box (24' to 12') - 20 reps

tabata: 
box jumps - (12,8,7,7,7,7,7,9)

8/23 WOD

9:30am
Run: 'intervals tabata'

8 rounds: 40 seconds on/ 20 seconds off

Distance = 2 & 2/3 laps (vv park)

6/9 WOD

10am
run: 'tabata'

24 x 40 seconds on/ 20 seconds off (hood)

distance = 2 miles

5/2 WOD

10am
run: 'tabata'

8 x 40 seconds on/ 20 seconds off (hood)

distance = est. 1 mile

4/23 WOD

11am
run: 'tabata'

8 x 20 seconds on/ 10 seconds off
(mira mesa community park)

distance = est. 800m

4/10 WOD

11am
run: 'tabata'

8 x 20 seconds on/ 10 seconds off

distance = est. 800m

7/20 hybrid program

7am
run: 'tabata'

20 seconds on/ 10 seconds off

distance = .3 miles est.

7/8 hybrid program

training: 'rehab'

5x5 jumping pullups
2x10 KB swings #15
2x10 KB swings 1.5 pood
2x5 strict press #95
1x10 wall balls #10
3x5 push ups
3x5 jumping dips
3x10 slam balls #10
5x20 single unders


soccer: 'skills'

dribbling technique
left leg power kicks



tabata: '#10 medicine ball press'

20 seconds on/ 10 seconds off for 8 rounds

totals = 216 (28,28,24,28,28,24,28,28)



total time = 1 hour

6/21 hybrid program

10am
strength/rehab: 'squat/press/pullup'

back squats 3x3 - (#95)
strict press 3x5 - (#95)
assisted pullups - 3x3 (bw-#160, bw-#130, bw-#100)


tabata: 'box jumps 24"'

20 seconds on/ 10 seconds off

total = 81 (15,11,10,9,9,9,9,9)


6pm
soccer: 'practice'

4on1, 3v2

time = 1:00

6/20 hybrid program

training: 'rehab'

2x5 jumping pullups
2x10 KB swings #15
2x20 single unders


run: 'tabata'

20 seconds on/ 10 seconds off

distance = .39 miles (gps)



soccer: 'skills'

dribbling technique

time = 20 minutes

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)

1/28 hybrid program

6am
cfe: run '1 minute ladder'

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

distance = 1.5 miles


9am
strength (press/squat/pullup)

ME push press - 6x3 (#95,#135,#185,#205,#225*,#225^) *failure, ^1rep
DE box squat 12" - 8x2 (#225)
pull ups - 3x8 (bw-#140)



tabata challenge: week 4/day 3 - single unders (21/18/18/20/18/18/18/24)

1/26 hybrid program

9am
strength (clean/pullups)

ME hang power clean - 3x1 (#145,#165,#185)
ME pullups - 5x3 (bw-160,bw-130,bw-100,bw-100,bw-100)


tabata challenge: week 4/day 2 - DB swings #35 (11/11/11/11/11/11/11/11)

1/24 hybrid program

9am
strength (bench/squat/pullup)

ME bench press - 3x3 (#185,#205,#225)
ME back squat - 3x3 (#260,#295,#330)
ME pull ups - 3x5 (bw-#170,bw-#140,bw-90*) *4reps

plyometrics: double depth box jumps - 20x1



run: 'stroller runabout'

distance = 3.5 miles (albertsons/henry's)

time = 1:17:17



tabata challenge: week 4/day 1 - air squats (14,12,12,12,12,12,12,15)