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Birddog Becoming Bulletproof!

W46D7

10m OS Resets
Daily 21s Strength and Wellbeing

10m TGU 32kg

10m Sledgehammer Tire Strikes 10lb

10m Suitcase Carry

100 Deadbugs
 
W47D1

Morning...
10m OS Resets
Daily 21s Strength and Wellbeing
40m Zone 2 Echo Bike

Afternoon...
5m OS Resets

15m:
Bulgarian Split Squats x 5 24kg
KB Press x 3 24kg

10m Forward Leopard Crawl

10m Sled Pull/Drag 100lb Sandbag

100 Gait Bugs

Pin Fire Chin Protocol 30x3

20m Ruck 35lb
 
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W47D2

Morning...
10m OS Resets
Daily 21s Strength and Wellbeing
40m Zone 2 Echo Bike

Afternoon...
5m OS Resets

15m:
KB SLDL x 5 per leg 20kg
KB Row x 5 per arm 20kg

10m: Farmers Carry 28kgs + 35lb Backpack

10m Jumping rope (I am bad at jump rope wow)

100 Birddogs
 
W47D3

Morning...
10m OS Resets
Daily 21s Strength and Wellbeing
Foundation Training

Afternoon...
10m TGU 32kg

10m Backwards Leopard Crawl Dragging 25lb Sandbag with Neck Harness

10m
20 Sledgehammer Tire Strikes
20 Elevated Cross Crawls

20 HLR

4x3x4 VO2 Training Echo Bike
4m Sprint
3m Rest
4 Rounds
 
W47D4

Morning...
10m OS Resets
Daily 21s Strength and Wellbeing
10 mile Zone 2 Echo Bike 32:45 w/ 131 AvgHR

Afternoon...
5m OS Resets

15m:
KB Split Squat x 5 20kg
KB Press x 5 20kg

10m Suitcase Carry 28kg dragging 100lb Sandbag ties at waist

10m Battling Ropes

100 Deadbugs with Indian Clubs

20m Brisk Walk
 
W47D5

Morning

Daily 21s
10 Mile Echo Bike Zone 2 33:25 HR 127avg

Afternoon...
5m OS Resets

15m:
KB SLDL x 5 20kg
KB Row x 5 20kg

10m Axial Crawl

10m "Elevated Reset"
20 Head Nods/Rotations in plank
20 Elevated Rocking
20 Elevated Rolls
20 Elevated Cross Crawls

100 Birddogs

Pin Fire Chinup Protocol
45x2 Chins (sessions 3)
 
W48D1

Morning
Daily 21s

Afternoon
5m OS Resets

15m:
KB Split Squat x 6 20kg
KB Press x 6 20kg

10m:
Leopard Crawl pulling 50lb Sandbag
(Basically 3 paces then reach forward/backward and pull the bag)

10m: Battling Ropes

100 Deadbug

10 Mile Echo Bike 33:18 Avg HR 128

Playing pickup ball tonight for the 1st time of the year. Expecting major soreness tomorrow.
 
W48D2

Morning:
Daily 21s
10 Mile Echo Bike Zone 2 (32:32 avg HR 125)

Afternoon:
5m OS Resets

15m:
KB SLDL x 6 20kg
KB Row x 6 20kg

10m: Waiter Carry 20kg

10m:
Sled Rope Pull
Backwards Sled Drag
Spiderman Crawl
Repeat 100lb Sandbag

100 Birddogs
 
W48D3

Morning:
Daily 21s

4x3x4 VO2 Max Echo Bike
4m Sprint
3m Rest
x 4 Rounds



Afternoon:
5m OS Resets
10m TGU 32kg
10m Backwards Infinity Crawl
10m:
-Sledge Hammer Tire Strikes x 20
-Feet-on-wall Elevated Cross Crawls x 20

100 Flutter Kicks

Pin Firing Chinup Protocol 4/5
30x3 Chins
 
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W48D4

Morning:
Daily 21s
10 Mile Zone 2 Echo Bike 32:10 avg HR 128

Afternoon:
5m OS Resets

15m:
-KB Split Squat x 6 20kg
-KB Press x 6 20kg

10m: Sandbag Bear Hug Carry 100lbs

10m: Battling Ropes

100 Deadbugs on a bench
 
W48D5

Morning:
Daily 21s
10 Mile Zone 2 Echo Bike

Afternoon:
5m OS Resets
15m:
KB SLDL x 6 20kg
KB Row x 6 20kg

10m:
Leopard Crawl pulling 100lb Sandbag Backwards and Forward

10m:
Sandbag Rope Pull
Sandbag Drag
Spiderman Crawl
100lb Sandbag

100 Birddogs
 
W48D6



Daily21s
10m TGU 32kg
10m Suitcase Carry 32kg
10m:
Sledge Hammer Tire Strikes x 20 10lb
Elevated cross crawls feet on Tire x 20
3x12 HLR
 
W49D1

Morning:
Daily 21s

30m Zone 2 Echo Bike 118 Avg HR

Afternoon:
10m:
Zercher Squat x 5 135lb
Db KB Press x 3 24kgs

10m:
Backwards Leopard Crawl + 25lbs Sandbag attached to Neck Harness

10m:
Indian Club Marching

100 Deadbugs

Have pickup ball tonight as well.
 
W49D2

Morning:
Daily 21s
30m Zone 2 Echo Bike


Afternoon:
5m OS Resets

10m:
Rack Pull x 10 165lb
Renegade Rows x 10 24kgs

10m:
Farmers Carry 28kgs + 35lb Backpack

10m: (accumulated)
Wall Rope Pulls (feet on wall while pulling a 50ft Battling Ropes around an object, brutal)

100 Gait Bugs

Just playing with new movements. Basketball has me feeling little run down. Was not feeling training today.
 
W49D3

Morning:
Daily 21s

VO2 Training Echo Bike:
1m Sprint
1m Rest
10 Rounds

Afternoon:
10m Sandbag Getups 50lbs (continuous)
10m Leopard Crawl with 20kg KB
10m Weight of Water (feet Elevated 6 inches)

100 Birdogs
 
W49D4

Morning:
Daily 21s
30m Zone 2 Echo Bike

Afternoon:
5m Resets

10m:
Zercher Squat x 5 135lb
DbKb Press x 3 24kgs

10m:
Sandbag Shoulder Carry 50lbs + 40lb weight vest (never set bag down)

10m: Indian Club Marching

100 Deadbugs
 
W49D5

Morning:
Daily 21s
30m Zone 2 Echo Bike avg HR 121

Afternoon:
5m OS Resets

10m:
Rack DL above Knee x 10 165lb
Renegade Rows x 10 24kgs

10m Monkey Crawl and Toss 20lb Slam Ball (legs on fire, took breaks)

10m Wall Rope Pulls (very tough. Took breaks and kept a running clock due to time constraint)

50 Deadbugs with 2 second pause
 
W49D6

Early Morning:

Daily 21s

10m Sandbag Getups 50lb + 20lb Weight Vest

10m Suitcase Carry 28kg + 40lb Weight Vest

10m Weight of "Rope" (high plank pulling a battle rope around a bucket both ways)

3x12 Hanging Knee Raises
 
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