5/22/25 - Off day.
5/23/25 - A few rounds of Cindy, followed by sandbag bear hug carries, dumbbell split squats, dumbbell renegade rows, and kettlebell swings.
5/24/25 - Karate practice (kihon geiko), 100 burpees, then 1 mile of hill sprints.
5/25/25 - Off day.
5/26/25 - Karate practice (ido geiko), then rucked the Memorial Day parade (about 3 miles, 20# plate). Core work in the evening.
5/27/25 - Strength work in the morning. Sandbag ground to shoulders, kettlebell snatches, pull-ups, steel mace 360s, and bear hug box squats followed by a burpee finisher. Karate practice (charts) in the afternoon.
5/28/25 - Core circuit, 200 reps plus 1 minute front plank. Off day otherwise.
I got to work out with him a few times in college. That guy would absolutely smoke the shit out of us. Great programs, but damn they sucked to do haha
Thatās awesome atlas, Iām jealous!
5/30/25 - Karate practice (ido geiko) in the morning. Wedding for some close friends in the evening.
5/31/25 - 100 burpees for time and then a 1 mile coupon ruck (30# plate + 40# sandbag) with no drops.
6/1/25 - Yard work for a few hours.
6/2/25 - 3 mile run, stretching.
6/3/25 - BJJ practice - takedown practice and then did some rolling.
Tons of great work going on, as always. Keep it up my friend!
6/5/25 - Group workout. We did 5 different 6 minute AMRAPs, incorporating thrusters, curls, burpees, step ups, lunges, push ups, strict presses, rows, bench dips, mountain climbers, crunches, and leg raises.
6/6/25 - 3 rounds of Cindy, then 3 sets of single arm KB clean and presses per arm, 3 sets of bear hug carries, 3 sets of dumbbell split squats, and a burpee finisher.
6/8/25 - āMeat Eater IIā, 10 rounds of 10 swings followed by 10 burpees, 1 minute rest between rounds. Finished in 22:36.
6/9/25 - Tabata intervals x3 on rower (4 minute rest between intervals), then 30 minutes of incline treadmill walking. Core work later on tonight.
6/10/25 - Group workout this morning, it was a good one.
āWheel of Painā - 4 rounds of 8 minutes each, 2 minutes rest in between rounds.
ROUND 1 - 1 person does sandbag overhead walks while the rest of the group does PT. 5 burpees, 10 push-ups, 15 squats. Then switch to the next person, repeat for the whole 8 minutes.
ROUND 2 - One person does suitcase carries with the sandbag while the rest of the group does PT. 10 sit-ups, 10 plank shoulder taps each side, 10 jump squats. Then switch to the next person, repeat for the whole 8 minutes.
ROUND 3 - One person does front carries with the sandbag while the rest of the group does PT. 5 burpees, 10 lunges per leg, 15 American twists per side. Then switch to the next person, repeat for the whole 8 minutes.
ROUND 4 - One person does bear crawls while dragging the sandbag while the rest of the group does PT. 10 four count mountain climbers, 15 four count flutter kicks, 20 side straddle hops. Then switch to the next person, repeat for the whole 8 minutes.
6/11/25 - 2 rounds of Cindy followed by sandbag shoulders x7/7, sandbag rows 3x8, bear hug box squats x12 (legs smoked today). 6 minutes of burpees later on today.
06/13/25 - 5km run, core work in the evening.
06/14/25 - Cardiovascular Punishment x20M. Each round is 10 burpees, 10 four count mountain climbers, 10 eight count bodybuilders and 10 side straddle hops. 5 rounds total.
I was started on some new medicine through the VA so from Saturday afternoon to Thursday afternoon I felt like hot garbage. All I did was go to the range on Wednesday.
06/19/25 - First day feeling better so I was able to finally play with my new Fatherās Day gift, a 10# steel mace. 3 rounds of dynamic curls, offset deadlifts, offset presses, and lap squats. Finished with some hanging leg raises.
06/20/25 - Sandbag shoulders 8 sets of 1/1 with 100#. Kettlebell snatches, 50 reps per arm with 16kg. 6x200m intervals. Finished with some hanging leg raises. Hoping to squeeze in a martial arts session with my son this evening.
6/21/25 - 30 minute Zone 2 run, core work.
6/23/25 - TGU, 5 sets of 1/1 with 16kg. Burpees, 72 strict one pumps in 10 minutes. Hill sprints x5 (75m uphill, Iām no math guy but it might be a 19% grade). Hanging leg raises to finish.
6/24/25 - Group workout. Partner workout - one partner runs 200m while the other does reps, then switch until you finish all reps. 100 push-ups, 150 air squats, 200 crunches, 100 jump squats, 150 pike push-ups, 200 flutter kicks. Finished with some extra ab work (bicycles, Russian twists, leg levers and planks).
6/26/25 - Sandbag bear hug squats, 10x5 with 100#. Pull-ups, 10 sets of max reps. Sandbag bear hug carries, 3 total minutes. Hanging leg raises and steel mace 360s to finish things off.
7/1/25 - 30 minute run in the morning. About 4 hours of martial arts practice later on.
7/2/25 - KB snatches, 60 reps with 16kg. TGUs, 3 singles per side with 24kg. Exercise Bike HIIT - 10 rounds of 30 sec hard/30 sec easy. Hanging leg raises at the end.
7/3/25 - Group workout, 11 of us total. 4 rounds of the following: 20 crunches, run up stairs, 20 push-ups, lunge walk across the top, 20 bench dips, run down stairs, 20 shoulder taps (each side), then burpee broad jumps across the field and back to the stairs to finish the round. We then finished with some core work.
07/08/25 - Group workout. One of the guys got injured during bear crawl tag, he was taken to the hospital but heās okay. Being that we had limited time left, we did a 15 minute AMRAP of ā11sā with stair runs (push ups at the top, air squats at the bottom).
07/09/25 - 15 minute AMRAP of 5 burpees and 10 double dumbbell snatches. 10 rounds.
07/10/25 - Group workout, I led. āWheel of Pain.ā 3x8 minute AMRAPs, 2 minute rest between rounds. Round 1 was 1 guy does an overhead sandbag carry while the other 3 knock out 5 burpees, 10 push-ups, and 15 air squats. Then the next guy goes, repeat for time. Round 2 was 1 guy does suitcase carries while the other 3 knock out 10 butterfly sit ups, 10 plank shoulder taps, and 10 jump squats. Then the next guy goes, repeat for time. Round 3 was 1 guy does bear crawl sandbag drags while the other 3 knock out 10 four count mountain climbers, 15 four count flutter kicks, and 20 side straddle hops. Then the next guy goes, repeat for time. We then finished with a 1 minute front plank.
Camping vacation week, no real PT but did get lots of walking in (approximately 9-10 miles each day). Back at it this week.
07/21 - 5 rounds of 3 minute AMRAPs of double DB cleans, push-ups, and air squats. Total work - 60 double DB cleans (2x25), 120 push-ups, 180 air squats in 19 minutes. Definitely need to go heavier for the DB cleans next time. I then knocked out a set of dead hang pull-ups and a set of hanging leg raises.
07/30/25 - 30 minute ruck in the morning with 45#, nice and easy. Then later on BJJ, no gi. Worked arm drags from standing and then from the butterfly guard, as well as some transitions to the back. We then rolled for a few rounds.
07/31/25 - Group workout, I was lead today. Three 10 minute AMRAPs with 2 minutes of rest in between each. ROUND 1: 20 squats (I did front squats with cinderblock), 15 push-ups, 10 one arm rows per arm, 5 eight count bodybuilders. 3 rounds. ROUND 2: 25 bicycle sit-ups, 20 overhead presses, 15 mountain climbers, 10 reverse lunges per leg (2 rounds with cinderblock, 2 rounds without). I was one lunge short each leg for finishing 4 rounds. ROUND 3: 20m shuttle runs, one carrying cinderblock and one without, each time you finish both thatās one rep. Managed 15 rounds.
8/1/25 - Double dumbbell circuit of chest presses, rows, squats, and RDLs. 15 reps of each, 3 rounds with 2x25#. 2 minutes of rest between circuits. I had planned for 5 but my lower back said that was enough for the day. Knocking out some steel mace 360s later, bumped up to 10# so trying to build back up to 100 total reps.
08/04/25 - Repeat of August 1st, all 5 rounds now.
08/05/25 - Martial arts, low intensity class.
08/11 - 4 rounds of sandbag power cleans, sandbag thrusters, 400m run. 50# sandbag.
08/12 - Group workout. āI go/you goā of 100 push-ups, 200 crunches, 300 air squats, 100 cinderblock curls, 200 cinderblock chest presses. Partner workout so one runs a 200m loop while the other does as many reps as they can. Then other partner runs while first partner does their reps until you collectively meet each rep goal.
Catching up a bit.
08/13 - Martial arts practice.
08/15 - Low impact cardio, blowing the stink off.
08/16 - 10 rounds of 10 push-ups, 20 air squats, 10 V-ups.
08/18 - 5k run, 2 minute plank, core work.
08/19 - Group workout. 4 rounds of the following: 20 cinderblock overhead presses, 20 burpees, 20 cinderblock curls, 20 V-ups, 20 cinderblock front squats, 13 cinderblock man makers (burpee to clean and press), 200m run.