Run

5k jog

Another day

Morning:
Spinning
45 mins
2 min intervals and hills

Lackadaisical

6x
10 parallel pullups
25 decline pushups (feet on bed)
(one set every half hour)

Intervals

1200m warm up

400m 1:19
800m 2:47
1200m 4:48
1200m ------- (scratched)
800m 3:05
400m 1:18

DoC 10

3x 60s handstand
10 mins boxing 5# weights
20 ring pushups
10 pullups

DoC
13 spades - squats x10
13 hearts - pushups x10
13 clubs - ring rows x10
13 diamonds - knees-to-elbows x10

10 pullups
20 ring pushups
5 mins boxing double end bag




Still sore from maltz...

Ultimate

Some Ultimate pick-up on a nice sunny day. 2 games to 7 points each.

Maltz Challenge

400 meter run
50 pull-ups
100 meter Firemen’s Carry 120# dummy
50 dips
100 push-ups
50 knees-to-elbows
100 sit-ups, feet anchored
400 meter run


27:03

http://deamaltzchallenge.com/ 

Pull-ups were my weakest element here.

LCRG

3.1 mi
~22:30

LCRG

4.1 mi
33:24

Spin Class

45 mins spinning

Circuit 1

3x 30s handstand (+40# vest)
Crossfit Warmup

3x (+40# vest)
10 push ups
20 snatches @ 50# kbell (10 each arm)
30 sit ups
40 cleans @ 50# kbell (20 each arm)

10 min double end bag

LCRG

3.5 mi
27:22
800m cool down



Took the first mile slow then pushed for the next 2.5

Killer Kettlebells

3x 30s handstands (+40# vest)
10min boxing (+40# vest, 5# weights)

4x* (50# kbell, +40# vest)
right arm
10x swing
10x snatch
10x clean
left arm
10x swing
10x snatch
10x clean
30s plank


100x jumping jacks
50x Bicycle Abs
50x pushups
30x Bodyweight Squats
30x v-ups
30x Bodyweight Lunges
15x pull-ups



*last set was without the vest and a 60s plank.

Spinz

Spinning
45 mins
hills and sprints

DoC 20

3x 60s handstand
25 ring push-ups
20 pull-ups
10 min shadow boxing 5# weights

DoC 20
13x 20 push-ups (hearts)
13x 20 ring rows (clubs)
13x 20 squats (spades)
13x 20 v-ups (diamonds)

35:17



DoC = Deck of Cards; shuffle deck and do respective exercise for each card drawn.

LCRG

5k 23:37
2x 15 wide parallel pull-up

Tire Flip

1600m 8:40
3x 60s handstand

2x (18.4-34 6 ply tire = 215lbs)
100 yard tire flip
20 incline pushups
100 yard tire flip
10 ring pullups

1600m 8:50
2 x 90s plank

Tire used: http://www.titanstore.com/info/47D654

Hill run!

Long very hilly run
7.6 mi
1:09:06

Intervals to the max

Morning:

1 hour spin class
   warm up
   resistance intervals
   long hills
   anaerobic intervals (high speed, minimal resistance)
   cool down
20 pull-ups
75 push-ups

Evening:

1200m warm up
6x 400m
81, 82, 80, 83, 83, 87
1200m cool down

20 pull-ups