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Birddog Becoming Bulletproof!

W17D6

10m: TGU 32kg

10m: Db KB Front Rack Carry 24kg

10m: Sledge Hammer Tire Strikes/Elevated Cross crawls
 
W18D1

10m:
Db KB Reverse Lung x 12 20kgs
Db KB See-Saw Press x12 20kgs

10m: Leopard Crawl

10m: Battling Ropes

10 Standing Ab Wheel
50 Band Pushdowns
 
W18D2

10m:
KB SLDL x 12 20kg
KB Row x 12 20kg

10m:
Suitcase Carry 32kg + dragging 100lb Sandbag on harness

10m:
Weight of Water +12lb Vest

5m:
BB Curls/Hanging Knee Raises

20m Ruck 35lb
 
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W18D3

30m Echo Bike (zone 2)

10m: TGU 32kg

10m:Backwards Leopard Crawl

10m: Sledge Hammer Tire Strikes

20m Ruck 35lb
 
W18D4

Morning 30m Zone 2 Echo Bike

10m:
Db KB Reverse Lunge x12 20kgs
Db KB See-Saw Press x12 20kgs

10m: Farmers Carry 32kgs + 40lb Weight Vest

10m: Battling Ropes

5m: planks/hollow holds
 
W18D5

30m Zone 2 Echo Bike

10m:
KB SLDL x 12 20kg
KB Row x 12 20kg

10m:
Leopard Crawl While pulling a 100lb sandbag forward/Backward

Weights of Water Whole Bucket!
 
W18D6

10m: TGU 32kg

10m: Db KB Front Rack Carry 24kgs

10m: Sledge Hammer Tire Strikes / Elevated Cross Crawls

15 Standing Ab Wheel
 
W19D1

30m Zone 2 Echo Bike

Foundation Basic Workout

30m Dry Fighting Weight 1,2,3 Ladders 24kgs

3x30s Hollow Hold/30s Plank

20m Ruck 35lb
 
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W19D2

30m Zone 2 Echo Bike

10m:
Swings 24kg x 15
Pullups x 5

10m:
KB Chest Carry 24kg

10m:
Leopard Crawl
 
W19D3

Leaving for vacation again today. Packing the Double 24s in hopes to at least stick to my DFW cycle.

30m Zone 2 Echo Bike

Foundation Basic

30m DFW Sets of 1

3x30s Hollow hold/30s plank
 
W19D4 (Vacation) Brought my double 24s along..

15m Basic Foundation Training

10 sets of:
20 KB Swings 24kg
10 Renegade Row 24kgs

Found a few minutes while the kids had a snack to add in a 9 Minute Challenge

3m Crawl
3m Deadbugs
3m Suitcase Carry 24kg
 
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W19D5 (Vacation)

15m Basic Foundation Training

30m DFW 24kgs sets of 2

3x30s hollow hold/30s plank

9m Challenge
3m Cross Crawls
3m Crawling
3m Farmers Carry 24kgs
 
W19D6 (vacation)

15m Basic Foundation Training

200 KB Swings 24kg
100 KB Rows 24kg

9 Minute Challenge
3m Deadbugs
3m Cross Crawls
3m Waiter Carry 24kg
 
W20D1 (vacation)

15m Basic Foundation

30m Dry Fighting Weight 1,2,3 rep ladders 24kgs

9m Challenge
3m Leopard Crawl
3m Deadbugs
3m Farmers Carry 24kgs
 
W20D2 Home from vacation after a travel day.

Morning.....
15m Basic Foundation


Evening.....
10m:
KB SLDL 24kg x 10
Pullups x 5

10m:
Forward Leopard Crawl

10m:
Farmers Carry 32kgs
Backwards Leopard Crawl
Indian Club March

3x 30s Hollow Holds and 30s Planks

Dan John Glute Workout 15 to 1 Ladder of
Banded Clamshell and Hip Thrusts
 
W20D3

Morning...
30m Echo Bike Zone 2
15m Basic Foundation Training

Afternoon...
30m Dry Fighting Weight sets of 1 24kgs
10m Db KB Carry (1 arm suitcase 1 arm waiter) 24kgs

20m Ruck 35lb
 
W20D4

Morning...
30m Echo Bike Zone 2
15m Basic Foundation Training


Afternoon...
10m:
KB Swings 24kg x 15
Pullups x 5

10m:
Lateral Crawling

10m:
Battling Ropes

3m 30s Hollow Hold/30s Plank

Dan John's Glute ladder 15 to 1:
Banded Clamshell
Hip Thrust
 
W20D5

Morning..
30m Echo Bike Zone 2
15m Basic Foundation Training


Afternoon...
30m DFW sets of 3 24kgs
10m Sandbag Bear Hug Carry 100lb
 
W20D6

Morning..

15m Basic Foundation Training
45m mountain bike ride

Afternoon...

10m:
KB SLDL x 10 24kg
Renegade Rows x 10 24kgs

10m:
Leopard Crawl and dragging 100lb sandbag forward and backward

10m:
Sledge Hammer Tire Strikes

3x 30s hollow hold/30s plank

Dan Johns Glute ladder 15-1
Banded Clamshells
Banded Hip Thrust
 
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