Octobeard Mondays

MONDAY – OCTOBEARD

Bicep Circuitx 3 @20LB Dumbbell

Standard Curl x 20

Hammer Curl x 20

Reverse Curl x 20

Wrist Rolls x 20

Shrugs x 20

Club Circuit x 3 @ 10LB Club

One hand shield cast x 20

Wrist Lock curl x 20

Tricep Circuit x 3 @ 30LB Dumbbell

French Curl x 20

Lawnmower Row x 20

Compound Movement x 3 @ 30LB Slamball

Curl and Press x 20

30 Minute Assault Bike

8.2 Miles 318 Calories

 

-SEPTEMBER SETS-

Wednesday September 6

Welcome Back Wednesday

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20LB club work x 3

Two hand shield cast 1/2 movement - 20

Two hand shield cast full movement - 20

Two hand overhead axe chop -20

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20LB Dumbbell Curl and press - 3x20

35LB Dumbbell Snatch - 3x20

10 Minute Row 2Miles

30 Minute Assault Bike 310Cals 8.2Miles

Friday September 8

Midnight Medicine 

20LB Dumbbell Curl circuit x 3

Standard Curl -20

Hammer Curl - 20

Reverse Curl - 20

2x 35LB Dumbbell dead lift 3x10

2x 35LB Dumbbell Shrug 3x10 

20LB Club Swing Lunges 3x20

30LB SlamBall Curl/squat/press 3x20

30 Minute Assault Bike Ride

310 Cals 8.1 Miles

Monday September 11

Muuhmuh Monday

Calf raises with bar 3x20

Squats with bar 3x10

Lunges with bar 3x20

Crunches 2x100

Kick outs 2x100

Flutter kicks 2x100

30 Minute assault bike

8.5 Miles 330 Cals

Wednesday September 13 - NO WORKOUT...BOSS GOT PROMOTED TO BROWN BELT BECAUSE HE IS A KILLER

Monday September 18

-Money Monday-

20LB Club 1/2 two hand shield cast 3x20

20LB Club two hand shield cast 3x20

20LB 1/2 MVMT overhead axe chop 3x20

20LB mace bicep curls 3x20

30LB Slam Ball Curl/Squat/Press 3x15

35LB Dumbbell Snatch 3x15

30 min Assault Bike

304 Calories 8.12 Miles

Wednesday September 20

Wtf legs Wednesday

 3 x Circuit 

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Circuit 1 135 Lbs

20 Calf Raises

5 squats

Circuit 2 135 Lbs

20 Sprinters w/ calf raise

5 squats

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3x10 Deadlift 135 Lbs

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15 minute assault bike

4 Miles

165 calories 

August 21-26 - Week of Work!

Make It Monday

Circuit x 3

Pull-ups - 10

Bent over Row - 135lb x 5

Deadlift - 135lb x 5

Circuit x 3

Pull-ups - 5

Curl and press - 30lb x 10

Dumbbell snatch - 35 x 10

30 Minute assault bike

320 Calories 8.35 Miles

 

Wednesday Night Clubbin

Circuit x 3

Squats with bar - 10

Calf raises with bar -10

Circuit x 3 w/ 20LB club 

Overhead axe chop x 20

Two handed shield cast x 20

Circuit x 3 w/ 20LB club

Swing and hold lunges - 20

Lateral goblet lunges - 20

30 Minute assault bike

8.4 miles 330 calorie

 

SaddER-Day

1/4 Mile Run

50 pull-ups - Two man split 

100 Push-ups - Two man split 

150 Air Squats - Two man split

1/4 Mile Run

16:20 Time 

60 Minute GI JiuJitsu Open Mat 

 

 

 

 

Wednesday WORK! August 16 2017

Wednesday Work-

Warm-up x 3 (add two reps each set)

20lb Dumbbell Curl and Press- 20

30lb Slamball Curl and Press – 20

 

Pushup Circuit x3 (add two reps each set)

Negative Pushup on Slam Balls – 10 Wide

Negative Pushup on Slam Balls – 10 Narrow

Offset Pushup Right Hand – 10

Offset Pushup Left Hand – 10

Diamond Pushup on Slam Ball – 10

 

Push and Dip Circuit x 3

Pull Ups – 5

Dips – 5

 

Final Sets

Push and Dip x 2

Pull Ups – 10

Dips – 10

 

Assault Bike Sprint Circuit

50sec @ 16MPH / 10sec Sprint x 2

120 Sec @ 16MPH

50sec @ 16MPH / 10sec Sprint x 2

120 Sec @ 16MPH

50sec @ 16MPH / 10sec Sprint x 2

WTF Wednesday

Mixup Circuit x 2

Slam-ball - Curl and press x 20

20lb Mace curl x 20

20Lb Mace Tricep Extension - x 20

Floor Bench Circuit x 2

30lb slam-ball bench x 10 LH/RH

30lb slam-ball bench toss x 10

30lb slam-ball bench slow x 10

Push-up Circuit x 2

Negative push-up on slamball x 25

Offset push-up on slam-ball x 15 LH/RH

Diamond on slam-ball x 15

 

Assault Bike Sprint circuit x 1

50 Sec @ 16MPH 10 Sec@ 30MPH x 2

120 Second @ 16MPH 

50 Sec @ 16MPH 10 Sec@ 30MPH x 2

120 Second @ 16MPH 

50 Sec @ 16MPH 10 Sec@ 30MPH x 2

Monday Mania -

Monday Mania-

-Sets of Three-

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Squats with Bar – 10

Front lunges with Bar – 10

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Club Swing with Lunge 20LB Club – 20

Overhead Axe Chops with 20LB Club – 20

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Dumbbell Snatch 35LB – 20

Shield Cast 10Lb Club – 20

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 20 Minute Assault Bike – 5.8 Miles – 220 Calories

July - Assault Bike Circuit

Bike - Circuit - Bike - Circuit - Bike - Complete Workout in under 50 Minutes

Circuit x 2

20 Reverse Lunges with Bar

10 Squats with Bar

20 Lateral Side to Side Air Squats

15 20Lb Club Swing Forward Lunges

10 Minute Assault Bike Intervals

2.8 miles per interval, 120 Calories Per Interval 

8.4 Miles Total - 360 Calories

 

 

JUNE - MID WEEK CRUSH

Mid-Week Crush-

Circuit x 3

10 Lunges W/ 30Lb Slam Ball

10 Squats W/30Lb Slam Ball

20 Dumbbell Clean and Press W/30Lb Dumbbell (10LH 10RH)

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20 Turkish Getups(10LH 10RH)

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Negatives Push-ups  – Hands on 30Lb Slam Balls

Circuit x 2

15  x  Right Leg Up

15  x  Left Leg Up

15  x  Both Legs Down

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Club Work –

Circuit x 2

20 x Overhead ½ Chop with 20Lb Club (10LH 10RH)

20 x Shield Cast with 10Lb Club (10LH and 10RH)

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Assault Bike –

10 Minutes – 125 Calories or 3 Miles

PREP WORK - Air Force Fitness Test Building

PREP WORK

I used a TRX Trainer for this workout instead of wooden Olympic rings

3 x 20 Bulgarian Squats

6 x 10 Ring Pushups

3 x 10 Single Arm Ring pushups

6 x 10 Leg Elevated Pushups/knee tucks with feet in rings(TRX Trainer)

3 x 10 Single Leg elevated Pushup/knee tucks with feet in rings

3 x 20 Standard Pushup

3 x 20 Box Toe Touches

Ab Circuit – Four sets

30 Crunches

30 Flutter kicks

30 Step Outs

10 minute Assault bike – 100+ Calories

THE CRUNCHY - H I I T Workout

The Crunchy

Circuit x 2

5min Assault Bike

10x 30lb Slam ball press/throw

20x 30Lb alternating slam ball press

10x 30lb slam ball reach backs

5x 45lb Plate reachback/press/stand/press

Abs w/10lb Plate

30x Flutter kicks with alternating press

30x stepouts with alternating reach backs

10x crunch with reach back

20x Russian Twist

20x Lunges

5min Row 

Finish with 2x of each exercise for one round of above circuit 

Working with Less...Body Weight Workouts

This is more of an advanced workout, but it is not timed. 

-PLUS TEN-

PLUS TEN – A$$ and AB$

Add Ten Reps to EACH SET – (start with a number that you KNOW you can add 20 Reps to and still complete each set)

This workout is three sets. Add sets but always leave something in the tank.

DO NOT WORK TO FAILURE

Lunges (Per Side)  – 10, 20, 30

Squats – 10, 20, 30

Leg Extensions – 10, 20, 30

Reverse Bicycle – 20, 30, 40

Crunches – 20, 30, 40

Alternating Leg Extension (Per Side) – 10, 20, 30

Kimora Sit-up – 10, 20, 30

Flutter Kicks – 10, 20, 30

Russian Twists – 10, 20, 30

Finish with a 1.5 Mile Run