Birddog Level 5 Valued Member Jan 7, 2024 #241 W46D7 10m OS Resets Daily 21s Strength and Wellbeing 10m TGU 32kg 10m Sledgehammer Tire Strikes 10lb 10m Suitcase Carry 100 Deadbugs
W46D7 10m OS Resets Daily 21s Strength and Wellbeing 10m TGU 32kg 10m Sledgehammer Tire Strikes 10lb 10m Suitcase Carry 100 Deadbugs
Birddog Level 5 Valued Member Jan 8, 2024 #242 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 Last edited: Jan 8, 2024
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
Birddog Level 5 Valued Member Jan 9, 2024 #243 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
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
Birddog Level 5 Valued Member Jan 10, 2024 #244 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
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
Birddog Level 5 Valued Member Jan 11, 2024 #245 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
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
Birddog Level 5 Valued Member Jan 13, 2024 #246 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)
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)
Birddog Level 5 Valued Member Jan 13, 2024 #247 W47D6 Daily 21s 5m OS Resets 10m TGU 32kg 10m Goblet Carry 24kg 10m Weight of Water (did this outside in the snow. Good mental toughness buulder) 100 Gait Bugs
W47D6 Daily 21s 5m OS Resets 10m TGU 32kg 10m Goblet Carry 24kg 10m Weight of Water (did this outside in the snow. Good mental toughness buulder) 100 Gait Bugs
Birddog Level 5 Valued Member Jan 15, 2024 #248 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.
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.
Birddog Level 5 Valued Member Jan 16, 2024 #249 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
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
Birddog Level 5 Valued Member Jan 17, 2024 #250 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 Last edited: Jan 17, 2024
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
Birddog Level 5 Valued Member Jan 18, 2024 #251 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
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
Birddog Level 5 Valued Member Jan 19, 2024 #252 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
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
Birddog Level 5 Valued Member Jan 20, 2024 #253 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
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
Birddog Level 5 Valued Member Jan 22, 2024 #254 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.
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.
Birddog Level 5 Valued Member Jan 23, 2024 #255 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.
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.
Birddog Level 5 Valued Member Jan 24, 2024 #256 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
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
Birddog Level 5 Valued Member Jan 25, 2024 #257 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
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
Birddog Level 5 Valued Member Jan 26, 2024 #258 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
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
Birddog Level 5 Valued Member Jan 27, 2024 #259 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
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