Rest Day…

Routine C - Doral. 

41 hour fast. 

Rest Day…

Clear Fluid Fast - 

Rest Day…

Chest/Back- 50s…

TRX Fly 

TRX Row

*Try to get 50 reps in as few sets as possible. 

Floor Press & Row: 20-15-15

*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds.

Cash Out: 

Max Bear Push Ups - 25 reps

Max Strict Pull Ups - 25 reps

AVG HR - 113 BPM

MAX HR - 143 BPM

@ LHP

Muttbar “Randy”…

Mutt Bar Snatch (44)

75 reps for time

7:59 (10x7+5)

Brutal. RIP Officer Simmons.😇 

In honor of: 

  

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. 

Run - Walk - Run…

1.5 Miles

18:28 - 12:15 pace

AVG HR - 128

MAX HR - 149

*Wanted to move on a rest day! 

“Mutt Bar Arm Day Lynne”…

2 rounds of Max Reps:

Mutt Bar Curls - 66lbs

Close Grip MB Press - 66lbs

MBC - 30-30

CGBP - 30-30

60 of each. 120 reps total.  

Cash Out:

Black Band Curls - 6x6

Reverse Band Curls - 6x6

Isometric Static Flex

AVG HR - 122 BPM

MAX HR - 145 BPM

“Mutt Bar Lynne”…

3 Rounds For Max Reps

Mutt Bar Reverse Floor Press - 44lbs

Mutt Bar Rows - 44lbs

Floor Press: 30-30-30 

Rows: 30-30-30 

150 total reps! (Used overhand grip, neutral grip and reverse grip.  

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out:

Typewriter Pull-ups - 2x3/3

Archer Pull Ups - 2x3/3

Bear Push Ups - 3x8

AVG HR - 121 BPM

MAX HR - 151 BPM

6x6 - Shoulders/Traps…

Muttbar Press - 66lbs

Slight Bent-over MB Upright Row - 66lbs

*Super Set

Cash Out: 

KB Military Press - 5x5 @ 53lbs

Jump Shrugs - 1x25 @ 52lbs

Band Pull-Aparts - 5x8 @ Purple

AVG HR - 121 BPM

MAX HR - 153 BPM

@ LHP

Rest Day…

Kettlebell Swings…

10x10 @ 53lbs

“If you look at the positions, the kettlebell swing is not unlike a deadlift. The fact is, when performed correctly, they're identical except for the position of the weight. The kettlebell swing is decidedly simple: explode from bottom position to top position – simple as that. 

The really cool part about the heavy swing is that you not only get the same benefits as the deadlift, but you also get a killer eccentric and true plyometric action at the bottom of the swing”. - T Nation 

Cash Out: 1.5 Mile Power Walk 

AVG HR - 121 BPM

MAX HR - 137 BPM

Arms - 6x6…

Muttbar Extensions - 66lbs

Muttbar Curls - 66lbs

Black Band Pushdowns - 6x6

Black Band Curls - 6x6

Cash Out: 

*L-Sit - 14S & 16S

Static Isometric Flex x7

AVG HR - 116 BPM

MAX HR - 139 BPM

@ LHP

Gironda 6x6 - Chest & Back…

Reverse Grip KB Floor Press: 53lbs*

Double Kettlebell Row: 53lbs*

*Superset

*Rest as needed in between sets. 

Cash Out: 

KB Psuedo Planche Push Ups: 3x3 

Alternating Kb Row: 3x3 @ 70lbs 

Archer Pull Ups - 3x3

Bear Push Ups 

AVG HR - 123 BPM

MAX HR - 150 BPM

2 Mile Power Walk - 20lb Vest…

Time was 27:43. That’s a 13:52 pace. 

"Life is movement. Once you stop moving, you're dead. Choose life." - Eugen Sandow

AVG HR - 120 BPM

MAX HR - 142 BPM

Full Body…

KB Low-to-High Fly - 8-8-8 @ 35 

Muttbar High Pull - 8-8-8 @ 66 

Muttbar OH Raise - 8-8-8 @ 66

Pelican Curls - 8-8-8 

TRX Skull Crusher - 8-8-8 

MB Muscle Snatch - 8-8-8 @ 66

Cash Out:

Archer Pull Ups - 3/3

6AVG HR - 131 BPM

MAX HR - 152 BPM

@ LHP

Rest Day…

Muttbar Full Body - 1 set of 30…

MB Reverse Floor Press @ 66 

Muttbar Reverse Row @ 66 

MB SBO Upright Row @ 66

Muttbar Curls @ 66

Muttbar Extensions @ 66

Muttbar Romanian DL @66

AVG HR - 128 BPM

MAX HR - 157 BPM

*A LOT harder than it looked on paper.

Rest Day…

Full Body - TRX 20lb Vest…

TRX Reverse Push Up - 3x8

TRX Row - 3x8

TRX Face Pull - 3x8

TRX Pelican Curl - 3x8

TRX Hammer Push Up - 3x8

TRX Squats - 3x25

*20lb Vest

AVG HR - 130 BPM

MAX HR - 157 BPM

@ LHP

Rest Day

Full Body - Venetian Hotel…

Machine Press - 5-5 @ 250

Machine Pulldown - 8-8 @ 205

Band Lateral Raise - 8-8 @ Red

Two-handed KB Curls - 8-8 @ 60

Close Grip Bench - 6-4 @ 185

Two sets per body part. Just wanted to get something quick in.

AVG HR - 117 BPM

MAX HR - 138 BPM

Rest Day…

LV - The Eagles! 

Full Body - Calisthenics…

Bent-arm Planche x7 

Front Lever x5

L-Sit - 20s @ 23s

Cash Out: 2 Mile Walk

AVG HR - 122 BPM

MAX HR - 155 BPM

Full Body - Kettlebells…

Low-to-High KB Fly - 8-8-8 @ 35 

KB High Pull - 8-8-8 @ 35

KB Crucifix - 8-8 @ 35

KB Curls - 8-8-8 @ 35

KB Extensions - 8-8 @ 35

Double KB Swings - 8-8-8 @ 35

Double KB Snatch - 5-5-5 @ 35

Cash Out: 2 Mile Walk

AVG HR - 126 BPM

MAX HR - 151 BPM

@ LHP

Rest Day…

Full Body…

KB Reverse Floor Fly - 7-6-6 @ 70 

Double KB Row - 8-8-9 @ 90 

Band Lateral Raise - 8-8-8 @ Black

Pelican Curls - 8-8-8 

Hammer Grip TRX Push Ups - 8-8-8 

KB Clean - 5-5-5 @ 70

Cash Out:

Max CG Pull Ups - 15

Max Headbanger Pull Ups - 15

AVG HR - 128 BPM

MAX HR - 166 BPM

Rest Day…

Full Body - TRX…

TRX Reverse Push Up - 3x8

TRX Row - 3x8

TRX Face Pull - 3x8

TRX Pelican Curl - 3x8

TRX Skull Crusher - 3x8

TRX Squats - 5x8

Cash Out: 

TRX Reverse Push Up - 2x5

TRX Pelican Curl - 3x5

Max Archer Pull Ups - 9

Max L-Sit - 32 seconds 

L-sits really work the triceps and might be the best triceps exercise of them all. 

“The L-sit stimulates the smaller muscles in the shoulders, elbows, and wrists that are used for stabilization and control.

The more consistent of a practice you have, the more these muscles will develop which will have a massive carry over to the balance and control required to master skills like the handstand and planche. 

On an entirely different level of anatomical observation, you may notice that a regular L-sit practice can produce long-term benefits for lower back and hip health. 

When holding an L-sit, your body recruits many of the muscle fibers in the back and hips which in turn receive increased blood flow and grow stronger”. - BodyweightTrainingArena

AVG HR - 113 BPM

MAX HR - 143 BPM

@ LHP

Rest Day…

Full Body…

KB Reverse Floor Press - 8-8 @ 53 

One-Arm KB Row - 8-8 @ 90 

KB Shoulder Press - 8-8 @ 53

KB Cheat Curls - 8-8 @ 53

KB CGBP - 8-8 @ 90

KB Swings - 8-8-8 @ 90

Cash Out:

Roof L-Sit Chin Ups - 8 reps

Bent-arm Planche - x1

Pelican Curls - 2x5

AVG HR - 122 BPM

MAX HR - 146 BPM

@ LHP