Nov. 29th

Week 7 / Day 2

For time @80-90%:
10m Bear Crawl
25 Push-ups
10m Bear Crawl
80 Walking Lunges
10m Bear Crawl
25 Ring Rows
10m Bear Crawl
25 Box Jumps- 24", Step downs
10m Bear Crawl
Time: 6m37s

Nov. 17th

Week 6 / Day 5

4 sets:
40 Walking Lunges
10 Strict Chin-ups (alt. b/t Pro and Sup)
60sec FLR
15 Wall Balls- 20#'s @10'
15 Back Ext.
rest 5mins b/t sets

Score:
1. 1m43s
2. 1m38s
3. 1m39s
4. 1m36s

Nov. 9th

Week 5 / Day 5

3 sets:
50 Walking Lunges
20 Ring Rows
30sec Side Bridges
40 Box Step-up- 20"
5 DB Man Makers- moderate #35#'s
*rest 4mins
1. 6m07s
2. 5m51s
3. 5m37s

Oct. 22nd

Week 3 / Day 3

12mins @90%
30sec Hollow Body Holds
5 DB Man Makers- moderate @35#'s
200m Row
Score: 4Rds + HBH + 1 rep
- rest 6mins
12mins @90%
60sec FLR
12 Walking Lunges
5 Strict Chin-ups- Alt. b/t Pronated and Supinated
Score: 6Rds + 25sec

Oct. 5th

Week 1 / Day 2

5 sets:
20 Walking Lunges
10 Chin-ups
10 T2B
20 BJ @24"- step downs
40 DU's
*rest 3mins
- Change the order for every set

1. 2m37s
2. 2m34s
3. 2m36s
4. 2m38s
5. 2m39s

Notes:

- This is the start of our FireFit Teams Strength and Conditioning Off-Season Program.
- We had a very successful year, winning 2 National Championships this year, Men's Relay and Mixed NXG2. Time to get ready for next year.

Dec. 16th

OPT Big Dawg Winter Challenge 2013

Workout 4 "285"

For time:
50 KBS- 2pd
50 Walking Lunges
50 T2B
50 STO- 95#'s
40 Alt. DB Snatch- 70#'s
50 Wall Balls- 20# / 10'
30 CTD Burpees
Time: 19m46s

Workout 4 Video

Notes:

- This was really tough, definitely showed me that my conditioning isn't their yet.
- my breathing was out of control

Dec. 8th

Phase 1 / Cycle 5 / Day 6

Squat Snatch, 3-3-2-2-1-1, rest 1m30s- 3's @135#'s, 2's @145#'s, 1's @155#'s- 3sec b/t each rep
Completed
+
60mins @moderate effort:
(5k Row Buy-in) (Time: 20m28s / 2m02.8 avg/500m)
20 Cals Airdyne
20 Unanchored Sit-ups
20 UB DU's x 3 sets
20 KBS-24kgs
20 Walking Lunges
Score: 6Rds+20+20+60+20+6 reps

May. 3rd

Week 28 / Day 3

20mins @75%:
30 KBS- 16kgs
200m Run
30 Anchored Sit-ups
200m Run
Score: 5 Rds
- rest 5min
20mins @75%:
500m Ski Erg- sub 2m10s avg/500m
20 Back Ext.
20 Walking Lunges
Score: 5 Rds + 500m + 4 reps
- rest 5mins
20mins @75%:
750m Row- sub 1m57s avg/500m
15 Push-ups
25 Double Unders x 4 sets
Score: 3 Rds + 90m

Notes:

- 100m turnarounds for the Runs. First time running this year, nice to have the garage door popped open
- Missed a lot of sets on the DU's
- I'm really enjoying the low % MAP's, the variety is nice. Also this is the perfect workout to do after a double night shifts.

Apr. 27th

Week 27 / Day 5

3 sets @97%:
30sec Power Clean @155#'s
30sec Burpees to 6" OH
* rest 6mins
(PC reps / Burpees reps)
1. 14 / 11
2. 15 / 12
3. 15 / 12
+
5mins extra rest
+
45mins @75%:
5 TGU/arm @24kgs
30 Walking Lunges
30 Unanchored Sit-ups
500m Ski Erg     sub 2m15s avg/500m
Score: 6 Rds + 10 + 30 + 30 + 80m

Notes: 

- Really pleased with the scores on the Lactic Power, recovery was great between sets.
- The MAP Marathon, all the TGU's were done UB, I was steadily moving throughout the time frame.
- A side note I definitely don't miss the TGU's from the Big Dawg Blog days (do a 100 reps for active recovery, fuck my knees are still raw from those days, haha). I don't mind doing them, their a great full body exercise and they can get the HR + Breathing Jacked up.

Jan.6th - 20's

Week 13 / Day 7

3 sets @97%:
20 cals Airdyne
20 OHS @65#'s
20 Box Jumps- 24" - step downs
20 Unbroken Double Unders x 5 sets
20 GHD Sit-ups
20 Walking Lunges
20 cals Rowing
*rest same as work time

1. 7m05s
2. 7m59s
3. 7m49s

Notes:

- I was steady and constantly moving at a decent speed on every movement except the DU's, I missed 3-4 sets each round for the DU's.
- My quads were pretty juiced going into the BJ's
- Still need to work on those UB DU's during duress

Dec. 21st

Week 11 / Day 7

10 mins @75% 
50 Double Unders
20 Walking Lunges
20 Anchored Sit-ups     Score: 5 Rds + 16 reps
- rest 5mins
10mins @75%
15 Cals Airdyne (>22.5mph)
25 KBS- 16kgs     Score: 5 Rds + 15 + 22 reps
- rest 5mins
10mins @75%
250m Row (sub 1m45s avg/500m)
10 Push-ups
10 Front Squats- 65#'s     Score: 5 Rds + 250m

Notes:

- First off my neck felt great throughout the week, thank god
- I'm pleased that I got 5 Rds + on every scenario
- fumbled twice on the DU's
- KBS all UB
- Airdyne felt stronger, maybe yesterday's session helped out??
- Good quad burn on the last scenario

Apr. 8th

AM

7mins of work @ moderate effort:
25 WB's- 20#'s
25 BJ's- 20"
Score: 3rds + 25 + 20 reps

-5min recovery

7mins of work @ moderate effort:
100 DU's
15 Push-ups
15 SDLHP- 65#'s
Score: 2rds + 67reps *Notes- A lot of trip ups on the DU's

-5min recovery

7mins of work @ moderate effort:
20 Walking Lunges
15 DL- 135#'s
10 GHD Sit-ups
Score: 3rds + 20 + 15 + 6 reps


Rest 6hrs+

PM

Swim- 25m every 30sec for 30mins
Only made it to 10 laps but I did the full 60 laps, this workout mentally mind fucked the shit out of me before I even started it. I couldn't get a good rhythm with my breathing but the weird thing is I finished the 60 laps in 31mins, mixing up 50m or 100m free and 50m breaststroke. 

Mar. 31st

AM


5mins of work @ moderate effort
10 Thrusters- 45#'s
50 DU's  
Score: 4rds
-5min recovery
5mins of work @ moderate effort
10 Power Snatch- 65#'s
20 Walking Lunges
Score: 4rds + 4 reps
-5min recovery
5mins of work @ moderate effort
10 WB's- 20#'s
10 KBS- 24kgs
Score: 5rds + 10 + 2 reps
-5min recovery
5mins of work @ moderate effort
10 Push Press- 95#'s
20 BJ- 24" (step down after each rep
Score: 4rds

Rest 6+hrs

PM

Swim- 25m every min for 30mins- Completed- majority of the laps were 19sec