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.