Run - Walk - Run…

2.5 Miles

30:08 - 12:02 pace

AVG HR - 125 BPM

MAX HR - 169 BPM

*Wanted to move on a rest day! 

Chest/Back- 50s / Front Levers…

Kettlebell Floor Press: 70lbs

Kettlebell Row: 70lbs

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

Floor Press: 15-13-12-10

Row: 15-13-12-10

Effective and painful! 

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

Cash Out: 

UCV Raise - 5x5 @ 35lbs

Roof Front Lever x5

The front lever is an advanced calisthenics move that requires significant core and upper-body strength. Here’s a breakdown of the primary muscles worked during the front lever:

1. Core Muscles

• Rectus abdominis – maintains straight body position
• Transverse abdominis – stabilizes the spine and pelvis
• Obliques – assist with body tension and control. 

2. Back Muscles

• Latissimus dorsi – primary mover that pulls the body into horizontal position
• Rhomboids – help retract the scapulae
• Trapezius (middle and lower) – scapular stability and depression
• Teres major – assists the lats in shoulder extension

3. Shoulder and Arm Muscles

• Deltoids (posterior) – stabilizing role
• Biceps brachii – help maintain elbow flexion and assist lats
• Brachialis and brachioradialis – support elbow joint
• Forearm flexors – grip strength and wrist stabilization

4. Glutes and Leg Muscles (Isometric Support)

• Gluteus maximus – keeps hips in line with the body
• Hamstrings and quads – maintain leg tension and alignment.

AVG HR - 127 BPM

MAX HR - 147 BPM

@ LHP

2 Mile Power Walk - 20lb Vest…

Time was 26:40. That’s a 13:19 pace. Quick and effective. 

Cash Out: Mutt Bar Snatch - 5x10 @ 33lbs

AVG HR - 129 BPM

MAX HR - 148 BPM

@ LHP

Shoulders: 6-12-25…

Three sets of:

Kettlebell Iron Cross x 6 reps (35)

Mutt Bar SBO Upright Row x 12 reps (66)

Banded Shoulder Press x 25 rep (Blue)

*132 reps total. 

The 6-12-25 drop set rep scheme (43 total reps in the set) includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance. Combining the three into one mega drop set with short rest periods make this one way to get out of a strength or hypertrophy rut. If you’re short on time but want to train, this strategy is a good way to get in and out of the gym quickly.

The program is very time efficient however be warned, quick does not mean easy and if your new to high intensity weight training you will experience muscle soreness.

Cash Out: 

Band Pull Aparts - 5x12 @ Purple

KB SBO Upright Row 3x8 @ 35

Pike HSPUs - 3x5

AVG HR - 125 BPM

MAX HR - 158 BPM

“Arm Day Cindy”…

Ten Rounds of:

5 Reverse KB Pendlay Rows (53)

10 DB Curls (30)

15 Close Grip Push Ups 

Not for time. 

Cash Out: 

Headbander Pull Ups - 2x10

L-Sit Chin Up - 2x10

Isometric Static Flex x 3

AVG HR - 128 BPM

MAX HR - 163 BPM

@ LHP

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