Monday 1.31.22

Strength Training:

Dips, Push Ups, and KB Swings (every 3:00):

- Dips: 8x5, 2x4 (48 total)

- Push Ups: 8x10, 2x8 (96 total)

- KB Swings: 70x 10x25

Triceps, Shoulders, and KB Swings (every 3:00):

- Overhead Triceps Extensions: 54x15, 59x14, 64x13, 69x12, 74x11, 79x 5x10

- Seated Lateral DB Raises: 10's x15, 15's x14, 20's x13, 25's x12, 30's x 11, 35's x 2x10, 30's x 3x10

- KB Swings: 70x 10x25

Sunday 1.30.22

 Strength Training:

KB Swings (20 rounds on the 1:30):

- KB Swings: 70x 20x25

Saturday 1.29.22

 Strength Training:

Landmine Squats and KB Swings:

- Squats: 0x13, 3x12, 28x11, 53x10, 78x9, 103x 5x8

- KB Swings: 70x 10x25

Calves and KB Swings:

- Standing Calf Raises: 60x 2x10, 55x 18x10

- KB Swings: 70x 10x25

Friday 1.28.22

Strength Training:

Assisted ChinUps, Band Pull Aparts, and KB Swings (every 3:00):

- Chin Ups: 3x9, 2x8

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Inverted Rows, Band Pull Aparts, and KB Swings (every 3:00):

- Rows: 3x11, 2x10

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Ring Face Pulls, No Money's, and KB Swings (every 3:00):

- Face Pulls: 5x10

- No Money's x 5x10

- KB Swings: 70x 10x25

Incline DB Curls Curls, No Money's, and KB Swings (every 3:00):

- Curls: 30's x 4x10, 25's x 1x10

- No Money's x 5x10

- KB Swings: 70x 10x25

Thursday 1.27.22

Strength Training:

Dips, Push Ups, and KB Swings (every 3:00):

- Dips: 7x5, 3x4 (47 total)

- Push Ups: 7x10, 3x8 (94 total)

- KB Swings: 70x 10x25

Triceps, Shoulders, and KB Swings (every 3:00):

- Skull Crushers: 53x15, 58x14, 63x13, 68x12, 73x11, 78x 5x10

- Seated Lateral DB Raises: 10's x15, 15's x14, 20's x13, 25's x12, 30's x 11, 35's x1x10, 30's x4x10

- KB Swings: 70x 10x25

Wednesday 1.26.22

Strength Training:

Safety Bar Squats, KB Swings, and Treadmill Walking (every 3:00):

- Squats: 0x 13, 73x 12, 93x 11, 113x 10, 123x 9, 153x 5x8

- KB Swings: 70x 10x25

- Treadmill Walk: 3.4 speed/ 3.4 incline to finish out each 3:00 round

Calves, KB Swings, and Treadmill Walking (every 3:00):

- Standing Calf Raises: 60x 1x10, 55x 9x10

- KB Swings: 70x 10x25

- Treadmill Walk: 3.4 speed/ 3.4 incline to finish out each 3:00 round

Tuesday 1.25.22

Strength Training:

Assisted Pull Ups, Band Pull Aparts, and KB Swings (every 3:00):

- Pull Ups: 3x9, 2x8

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Supinated Grip Inverted Rows, Band Pull Aparts, and KB Swings (every 3:00):

- Rows: 3x11, 2x10

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Cable Face Pulls, No Money's, and KB Swings (every 3:00):

- Face Pulls: 25.5x 4x10, 24x 1x10

- No Money's x 5x10

- KB Swings: 70x 5x25

Barbell Curls, No Money's, and KB Swings (every 3:00):

- Curls: 73x 5x10

- No Money's x 5x10

- KB Swings: 70x 5x25

Monday 1.24.22

Strength Training:

Dips, Push Ups, and KB Swings (every 3:00):

- Dips: 6x5, 4x4 (46 total)

- Push Ups: 6x10, 4x8 (92 total)

- KB Swings: 70x 10x25

Triceps, Shoulders, and KB Swings (every 3:00):

- Overhead Triceps Extensions: 53x15, 58x14, 63x13, 68x12, 73x11, 78x 5x10

- Seated Lateral DB Raises: 5's x15, 10's x14, 15's x13, 20's x12, 25's x11, 30's x 5x10

- KB Swings: 70x 10x25

Sunday 1.23.22

Strength Training:

Core and KB Swings (10 rounds):

- Serratus Crunches: 35's x 10

- KB Swings: 70x 10x25

- Leg Raises from Dip Support: 15x 10

- KB Swings: 70x 10x25

Saturday 1.22.22

Strength Training:

Landmine Squats and KB Swings:

- Squats: 0x13, 2x12, 22x11, 52x10, 72x9, 102x 5x8

- KB Swings: 70x 10x25

Calves and KB Swings:

- Standing Calf Raises: 55x 10x10

- KB Swings: 70x 10x25

Friday 1.21.22

Strength Training:

Assisted ChinUps, Band Pull Aparts, and KB Swings (every 3:00):

- Chin Ups: 2x9, 3x8

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Inverted Rows, Band Pull Aparts, and KB Swings (every 3:00):

- Rows: 2x11, 3x10

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Ring Face Pulls, No Money's, and KB Swings (every 3:00):

- Face Pulls: 5x10

- No Money's x 5x10

- KB Swings: 70x 10x25

Incline DB Curls Curls, No Money's, and KB Swings (every 3:00):

- Curls: 30's x 3x10, 25's x 2x10

- No Money's x 5x10

- KB Swings: 70x 10x25

Thursday 1.20.22

Strength Training:

Dips, Push Ups, and KB Swings (every 3:00):

- Dips: 5x5, 5x4

- Push Ups: 5x10, 5x8

- KB Swings: 70x 10x25

Triceps, Shoulders, and KB Swings (every 3:00):

- Barbell Skull Crushers: 52x15, 57x14, 62x13, 67x12, 72x11, 77x 5x10

- Seated Lateral DB Raises: 5's x15, 10's x14, 15's x13, 20's x12, 25's x11, 30's x 4x10, 20's x 1x10

- KB Swings: 70x 10x25

Wednesday 1.19.22

Strength Training:

Safety Bar Squats, KB Swings, and Treadmill Walking (every 3:00):

- Squats: 0x 13, 72x 12, 92x 11, 112x 10, 122x 9, 152x 5x8

- KB Swings: 70x 10x25

- Treadmill Walk: 3.3 speed/ 3.3 incline to finish out each 3:00 round

Calves, KB Swings, and Treadmill Walking (every 3:00):

- Standing Calf Raises: 55x 9x10, 50x 1x10

- KB Swings: 70x 10x25

- Treadmill Walk: 3.3 speed/ 3.3 incline to finish out each 3:00 round

Tuesday 1.18.22

Strength Training:

Assisted Pull Ups, Band Pull Aparts, and KB Swings (every 3:00):

- Pull Ups: 2x9, 3x8

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Supinated Grip Inverted Rows, Band Pull Aparts, and KB Swings (every 3:00):

- Rows: 2x11, 3x10

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Cable Face Pulls, No Money's, and KB Swings (every 3:00):

- Face Pulls: 25.5x 3x10, 24x 2x10

- No Money's x 5x10

- KB Swings: 70x 5x25

Barbell Curls, No Money's, and KB Swings (every 3:00):

- Curls: 72x 5x10

- No Money's x 5x10

- KB Swings: 70x 5x25

Monday 1.17.22

Strength Training:

Dips, Push Ups, and KB Swings (every 3:00):

- Dips: 4x5, 6x4

- Push Ups: 4x10, 6x8

- KB Swings: 70x 10x25

Triceps, Shoulders, and KB Swings (every 3:00):

- Overhead Triceps Extensions: 52x15, 57x14, 62x13, 67x12, 72x11, 77x 5x10

- Seated Lateral DB Raises: 5's x15, 10's x14, 15's x13, 20's x12, 25's x11, 30's x 3x10, 20's x 2x10

- KB Swings: 70x 10x25

Sunday 1.16.22

Strength Training:

Core and KB Swings (10 rounds):

- Serratus Crunches: 30's x 10

- KB Swings: 70x 10x25

- Leg Raises from Dip Support: 10x 10

- KB Swings: 70x 10x25

Saturday 1.15.22

Strength Training:

Landmine Squats, Vacuum Trunk Twists, and KB Swings:

- Squats: 0x13, 1x12, 26x11, 51x10, 76x9, 101x 5x8

- Trunk Twists: 10x20

- KB Swings: 70x 10x25

Calves and KB Swings:

- Standing Calf Raises: 55x 8x10, 50x 2x10

- KB Swings: 70x 10x25

Friday 1.14.22

Strength Training:

Assisted ChinUps, Band Pull Aparts, and KB Swings (every 3:00):

- Chin Ups: 1x9, 4x8

- Band Pull Aparts: Blue x 5x10

- KB Swings: 70x 5x25

Inverted Rows, Band Pull Aparts, and KB Swings (every 3:00):

- Rows: 1x11, 4x10

- Band Pull Aparts: Blue x 5x10

- KB Swings: 70x 5x25

Ring Face Pulls, No Money's, and KB Swings (every 3:00):

- Face Pulls: 5x10

- No Money's x 5x10

- KB Swings: 70x 10x25

Incline DB Curls Curls, No Money's, and KB Swings (every 3:00):

- Curls: 30's x 2x10, 25's x 3x10

- No Money's x 5x10

- KB Swings: 70x 10x25

Thursday 1.13.22

Strength Training:

Landmine Presses, Dips, and KB Swings (every 3:00):

- Presses: 0x15, 8x 14, 13x 13, 23x 12, 33x11 (each arm)

- Dips: 3x9, 2x8

- KB Swings: 70x 5x25

Landmine Presses, Push Ups, and KB Swings (every 3:00):

- Presses: 38x 5x10 (each arm)

- Push Ups: 3x11, 2x10

- KB Swings: 70x 5x25

Triceps, Shoulders, and KB Swings (every 3:00):

- Barbell Skull Crushers: 51x15, 56x14, 61x13, 66x12, 71x11, 76x 5x10

- Seated Lateral DB Raises: 5x15, 10x14, 15x13, 20x12, 25x11, 30x 3x10, 25x 2x10

- KB Swings: 70x 10x25

Wednesday 1.12.22

Strength Training:

Safety Bar Squats, KB Swings, and Treadmill Walking (every 3:00):

- Squats: 0x 13, 71x 12, 91x 11, 111x 10, 121x 9, 151x 5x8

- KB Swings: 70x 10x25

- Treadmill Walk: 3.2 speed/ 3.2 incline to finish out each 3:00 round

Calves, KB Swings, and Treadmill Walking (every 3:00):

- Standing Calf Raises: 55x 7x10, 50x 3x10

- KB Swings: 70x 10x25

- Treadmill Walk: 3.2 speed/ 3.2 incline to finish out each 3:00 round

Tuesday 1.11.22

Strength Training:

Assisted Pull Ups, Band Pull Aparts, and KB Swings (every 3:00):

- Pull Ups: 1x9, 4x8

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Supinated Grip Inverted Rows, Band Pull Aparts, and KB Swings (every 3:00):

- Rows: 1x11, 4x10

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Cable Face Pulls, No Money's, and KB Swings (every 3:00):

- Face Pulls: 25.5x 2x10, 24x 3x10

- No Money's x 5x10

- KB Swings: 70x 5x25

Barbell Curls, No Money's, and KB Swings (every 3:00):

- Curls: 71x 5x10

- No Money's x 5x10

- KB Swings: 70x 5x25

Monday 1.10.22

Strength Training:

Landmine Presses, Dips, and KB Swings (every 3:00):

- Presses: 0x15,5x 14, 12x 13, 22x 12, 32x11 (each arm)

- Dips: 2x9, 3x8

- KB Swings: 70x 5x25

Landmine Presses, Push Ups, and KB Swings (every 3:00):

- Presses: 37x 5x10 (each arm)

- Push Ups: 2x11, 3x10

- KB Swings: 70x 5x25

Triceps, Shoulders, and KB Swings (every 3:00):

- Overhead Triceps Extensions: 51x15, 56x14, 61x13, 66x12, 71x11, 76x 5x10

- Seated Lateral DB Raises: 5's x15, 10's x14, 15's x13, 20's x12, 25's x11, 30's x 2x10, 20's x 3x10

- KB Swings: 70x 10x25

Sunday 1.09.22

 Strength Training:

Core and KB Swings (10 rounds):

- Serratus Crunches: 25's x 10

- KB Swings: 70x 10x25

- Leg Raises from Dip Support: 5x 10

- KB Swings: 70x 10x25

Saturday 1.08.22

Strength Training:

Landmine Squats and KB Swings:

- Squats: 0x13, 25x12, 50x11, 75x10, 100x9, 125x 5x8

- KB Swings: 70x 10x25

Calves and KB Swings:

- Standing Calf Raises: 55x 6x10, 50x 4x10

- KB Swings: 70x 10x25

Friday 1.07.22

Strength Training:

Assisted ChinUps, Band Pull Aparts, and KB Swings (every 3:00):

- Chin Ups: 5x8

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Inverted Rows, Band Pull Aparts, and KB Swings (every 3:00):

- Rows: 5x10

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Ring Face Pulls, No Money's, and KB Swings (every 3:00):

- Face Pulls: 5x10

- No Money's x 5x10

- KB Swings: 70x 10x25

Incline DB Curls Curls, No Money's, and KB Swings (every 3:00):

- Curls: 30's x 1x10, 25's x 4x10

- No Money's x 5x10

- KB Swings: 70x 10x25

Thursday 1.06.22

Strength Training:

Landmine Presses, Dips, and KB Swings (every 3:00):

- Presses: 1x15, 6x 14, 11x 13, 21x 12, 31x11 (each arm)

- Dips: 1x9, 4x8

- KB Swings: 35x 1x15, 44x 1x15, 53x 1x25, 70x 1x25, 80x 1x25

Landmine Presses, Push Ups, and KB Swings (every 3:00):

- Presses: 36x 5x10 (each arm)

- Push Ups: 1x11, 4x10

- KB Swings: 80x 2x25, 70x 3x25

Triceps, Shoulders, and KB Swings (every 3:00):

- Barbell Skull Crushers: 45x15, 55x14, 60x13, 65x12, 70x11, 75x 5x10

- Seated Lateral DB Raises: 5x15, 10x14, 15x13, 20x12, 25x11, 30x 1x10, 25x 4x10

- KB Swings: 70x 10x25

Wednesday 1.05.22

Strength Training:

Safety Bar Squats, KB Swings, and Treadmill Walking (every 3:00):

- Squats: 70x 13, 90x 12, 110x 11, 130x 10, 150x 9, 170x 5x8

- KB Swings: 35x 1x25, 44x 1x25, 53x 1x25, 70x 1x25, 80x 2x25, 70x 4x25

- Treadmill Walk: 3.5 speed/ 3.5 incline to finish out each 3:00 round

Calves, KB Swings, and Treadmill Walking (every 3:00):

- Standing Calf Raises: 55x 5x10, 50x 5x10

- KB Swings: 70x 10x25

- Treadmill Walk: 3.5 speed/ 3.5 incline to finish out each 3:00 round

Tuesday 1.04.22

Strength Training:

Assisted Pull Ups, Band Pull Aparts, and KB Swings (every 3:00):

- Pull Ups: 5x8

- Band Pull Aparts: Red x 5x10

- KB Swings: 35x 1x25, 44x 1x25, 53x 1x25, 70x 1x25, 80x 1x25

Supinated Grip Inverted Rows, Band Pull Aparts, and KB Swings (every 3:00):

- Rows: 5x10

- Band Pull Aparts: Red x 5x10

- KB Swings: 70x 5x25

Cable Face Pulls, No Money's, and KB Swings (every 3:00):

- Face Pulls: 25.5x 1x10, 24x 4x10

- No Money's x 5x10

- KB Swings: 70x 10x25

Barbell Curls, No Money's, and KB Swings (every 3:00):

- Curls: 70x 5x10

- No Money's x 5x10

- KB Swings: 70x 10x25

Monday 1.03.22

Strength Training:

Landmine Presses, Dips, and KB Swings (every 3:00):

- Presses: 0x15, 5x 14, 10x 13, 20x 12, 30x11 (each arm)

- Dips: 5x8

- KB Swings: 26x 1x15, 35x 1x15, 44x 1x15, 53x 1x25, 70x 1x25

Landmine Presses, Push Ups, and KB Swings (every 3:00):

- Presses: 35x 5x10 (each arm)

- Push Ups: 5x10

- KB Swings: 70x 5x25

Triceps, Shoulders, and KB Swings (every 3:00):

- Overhead Triceps Extensions: 45x15, 55x14, 60x13, 65x12, 70x11, 75x 5x10

- Seated Lateral DB Raises: 5x15, 10x14, 15x13, 20x12, 25x11, 25x 5x10

- KB Swings: 70x 10x25

Sunday 1.02.22

Strength Training:

Core and KB Swings (10 rounds):

- Serratus Crunches: 20's x 10

- KB Swings: 26x 1x15, 35x 1x15, 44x 1x15, 53x 1x25, 70x 6x25

- Leg Raises from Dip Support: 0x 10

- KB Swings: 26x 1x15, 35x 1x15, 44x 1x15, 53x 1x25, 70x 6x25

Saturday 1.01.22

January 2022 Challenge: 500 KB Swings every day of the month

Strength Training:

Triceps and KB Swings (every 3:00):

- Overhead Triceps Extensions: 45x15, 55x14, 65x13, 75x12, 85x 11, 86x 5x10

- KB Swings: 26x 1x15, 35x 1x15, 44x 1x15, 53x 1x25, 70x 6x25

Biceps and KB Swings (every 3:00):

- Incline DB Curls: 5's x15, 10'x14, 15's x13, 20's x12, 25's x11, 30's x1x10, 25's x4x10

- KB Swings: 70x 10x25

Triceps Finishers:

- Reverse Grip Pushdowns: Orange CS Cords x 1 set to failure (21 reps)

Friday 12.31.21

Strength Training:

Leg Circuit (every 3:00):

- Standing Calf Raises: 55x 4x10, 50x 6x10

- Slant Board Squats: 31x 10x10

- Single Leg Landmine RDL's: 31x 10x10 each leg

Outdoor Walk (30:00):

- 30:00