31-Jan-15

Warm Up
Weight
Defranco Agile 8
SMR: IT band,
Adductor, Glutes
Mobility: Rolling Vs,
Fire Hydrants,
Groiners, Mtn
Climbers, static hip
flexor stretch
Activate: Goblet, Hip
30
Bridge, Halo

Reps Sets
:30

Rest
0

1-Feb-15
Warm Up
Weight Reps Sets
Defranco Agile 8
SMR: IT band, Adductor,
:30
1
Glutes

10 or 5 breaths

Mobility: Rolling Vs, Fire

Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch

two

Activate: Goblet, Hip

Bridge, Halo

Rest

Exercise

Reps Sets

30

Rest
0

5 Breaths

two

Exercise

Weight

Two Hand KB Swing

70

10

:36

Two Hand KB Swing

70

10

:39

Left Hand KB Swing

Right Hand KB Swing

53
53

5
5

5
5

0
:37

Left Hand KB Swing

Right Hand KB Swing

53
53

5
5

5
5

0
:37

LT TGU
TGU

53
53

1
1

5
5

1:00

LT TGU
TGU

30
30

5
5

1
1

Cool Down and Fillers

Band Pulls
Yellow
25
10
Rockers
10
Head nods
5
Prone Breathing
:30
SMR: Lats, Glutes
Finish time
0:40:00
Heart rate Average
121

4
1
1
1
1

Cool Down and Fillers

Band Pulls
Rockers
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average

Weight Reps Sets

Yellow

:30
0:40:00
114

25
10
10
5

59%

Rest

Between Meg's sets

4
1
1
1
1

8-Feb-15
Warm Up
Weight Reps Sets
Defranco Agile 8
SMR: IT band,
:30
1
Adductor, Glutes
Mobility: Rolling Vs,
Fire Hydrants,
10 or 5
Groiners, Mtn
1
Climbers, static hip
flexor stretch
Activate: Goblet, Hip
20.25.30
5
3
Bridge, Halo
Exercise

Weight

LT TGU
TGU

53
53

1
1

Activate: Goblet, Hip

Bridge, Halo

Rest

Exercise

:30

SUMO DL

5
5

0
:30

KB Side Press

5
5

:35

Cool Down and Fillers

Band Pulls
Rockers
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average
Max Heart Rate

Y.R.B.R

37:28:00
131
176

:30

25
10
10
5

68%
91%

9-Feb-15
Warm Up
Weight Reps Sets
Defranco Agile 8
SMR: IT band, Adductor,
:30
1
Glutes
Mobility: Rolling Vs, Fire
Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch

Reps Sets

Two Hand KB Swing

70
10
w/ yellow band
Left Hand KB Swing
53
5
Right Hand KB Swing
53
5

Rest

4
1
1
1
1

Pull Ups
TRX Rows Tempo 104
TRX Triceps
Cool Down and Fillers
Band Pulls
Rollouts
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average
Max heart rate

30

Rest
0

10 or 5

Weight Reps Sets

Rest

235
215

5
5

1
1

3:30
2:00

45
30
w/
yellow
25
0
0

5
5

1
1

2:00

5
5
5

2
2
2

Red

:30
109
165

25
10
10
5

56%
85%

1:00
2
1
1
1
1

15-Feb-15
Warm Up
Weight Reps Sets
Defranco Agile 8
SMR: IT band,
:30
1
Adductor, Glutes
Mobility: Rolling Vs,
Fire Hydrants,
10 or 5
Groiners, Mtn
1
Climbers, static hip
flexor stretch
Activate: Goblet, Hip
30
5
3
Bridge, Halo
Exercise

Weight

Reps Sets

Two Hand KB Swing

70

10

Left Hand KB Swing

Right Hand KB Swing

53
53

5
5

5
5

LT TGU
TGU

53
53

1
1

5
5

Cool Down and Fillers

Band Pulls
Blue
25
Rockers
10
Head nods
10
Prone Breathing
5
SMR: Lats, Glutes
:30
Finish time
0:34:30
Heart rate Average
129 67%
Max Heart Rate
169 88%
Run

Rest
0

Mobility: Rolling Vs, Fire

Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch

Activate: Goblet, Hip

Bridge, Halo

Rest

Exercise

:22
1:01
0
:22
1:01

SUMO DL

:22

4
1
1
1
1

16-Feb-15
Warm Up
Weight Reps Sets
Defranco Agile 8
SMR: IT band, Adductor,
:30
1
Glutes

KB Side Press
Pull Ups
TRX Rows Tempo 104
TRX Triceps
Cool Down and Fillers
Band Pulls
Rollouts
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average
Max heart rate

30

10 or 5

Weight Reps Sets

235
5
1
210
5
1
30
25

5lt 5 rt
5lt 5 rt

1
1

30

5
5
10

2
2
2

Blue

25
10
10
5
:30
109
153

Rest

56%
79%

Rest
3:00
2:00
2:00

1:00
2
1
1
1
1

23-Feb-15
Warm Up
Weight Reps Sets
Defranco Agile 8
SMR: IT band,
:30
1
Adductor, Glutes
Mobility: Rolling Vs,
Fire Hydrants,
10 or 5
Groiners, Mtn
1
Climbers, static hip
flexor stretch
Activate: Goblet, Hip
30
5
3
Bridge, Halo
Exercise
SUMO DL
switch grip
KB Side Press
Pull Ups
TRX Rows Tempo 104
TRX Triceps
Cool Down and
Fillers
Pikes
Rollouts
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average
Max heart rate

Weight
275
255
30
25

Reps Sets
5
1
5
1
5lt 5 rt
5lt 5 rt

1
1

8
8
10

2
2
2

Rest
0

24-Feb-15 TGU PR
TEST
Warm Up
Weight Reps Sets
Defranco Agile 8
SMR: IT band, Adductor,
:30
1
Glutes

Mobility: Rolling Vs, Fire

Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch

Activate: Goblet, Hip

Bridge, Halo

Rest
3:00
2:00

Exercise
LT TGU
TGU
going for it

45

:30
0:37:00

10 or 5

Weight Reps Sets Rest

70.3
1
1.4
70.53.30
1
1.1.3 60. 20

2:00
Two hand swing

70

40. 35.25

2-1'

1:00
Cool Down and Fillers

10
10
10
5

Rest

1
1
1
1
1

Shoulder shocker
Rockers
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average
Max Heart Rate

10

10
10
10
5
:30

0:32:00
123
178

64%
92%

1
1
1
1
1

2-Feb-15
Warm Up
Weight Reps
Defranco Agile 8
SMR: IT band, Adductor,
:30
Glutes
Mobility: Rolling Vs, Fire
Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch
Activate: Goblet, Hip Bridge,
Halo
Exercise

Fat Grip Deadlift

KB Side Press
Pull Ups
TRX Rows
Bicep curls
Cool Down and Fillers
Band Pulls
Rollouts
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average

30

Rest

10

two

Sets

Rest

3:30

3:00

Two Hand KB Swing

70

10

:30

3:00
3:30

Left Hand KB Swing

Right Hand KB Swing

53
53

5
5

5
5

0
:30

LT TGU
TGU

53
53

5
5

1
1

1:00

Weight Reps
225
+Blue
5
band
205
+Blue
5
Band
30
25

5
5

1
1

20
0
65

5
5
5

2
2
2

Red

:30
0:51:00

4-Feb-15
Warm Up
Weight Reps Sets
Defranco Agile 8
SMR: IT band,
:30
1
Adductor, Glutes
Mobility: Rolling Vs,
Fire Hydrants,
Groiners, Mtn
10
1
Climbers, static hip
flexor stretch
Activate: Goblet, Hip
30
5
3
Bridge, Halo

Sets

25
10
10
5

Exercise

Weight Reps Sets

1:00
2
1
1
1
1

Cool Down and Fillers

Band Pulls
Yellow
25
10
Rockers
10
Head nods
5
Prone Breathing
:30
SMR: Lats, Glutes
Finish time
0:40:00
Heart rate Average
136 70%
Max Heart Rate
174 90%

4
1
1
1
1

Rest
0

0
Rest

10-Feb-15
Warm Up
Weight Reps
Defranco Agile 8
SMR: IT band, Adductor,
:30
Glutes
Mobility: Rolling Vs, Fire
Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch
Activate: Goblet, Hip Bridge,
20.25.30
Halo
Exercise
Two Hand KB Swing
Left Hand KB Swing
Right Hand KB Swing

Sets

Rest

10 or 5

Sets

Rest

:30

5
5

0
:30

Weight Reps
70
10
w/ red band
53
5
53
5

Set 3 messed up 10 reps rt hand

LT TGU
TGU

30
30

1
1

5
5

:20

Cool Down and Fillers

Band Pulls
Rockers
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average
Max Heart Rate

R.B.G.R

0:34:20
131
172

:30

25
10
10
5

68%
89%

4
1
1
1
1

11-Feb-15
Warm Up
Weight Reps Sets
Defranco Agile 8
SMR: IT band,
:30
1
Adductor, Glutes
Mobility: Rolling Vs,
Fire Hydrants,
10 or 5
Groiners, Mtn
1
Climbers, static hip
flexor stretch
Activate: Goblet, Hip
20.25.30
5
3
Bridge, Halo
Exercise

Weight Reps Sets

Rest
0

Rest

Figure 8
MB Circles
BB DL
S/A Swing
Two Hand Swing

45
10
135
45
45

8
8
8
8
8

3
3
3
3
3

0
0
0
0
0

S/A Snatch

45

KB Pass
Single Press
Bent over rows
Pullover into leg raise

45
30
45
30

8
8
8
8

3
3
3
3

0
0:00
0
0

Shoulder Shocker

10
10
5
:30

1
1
1
1

Cool Down
Rockers
Nods
Prone Breath
SMR: Lats Glutes
Finish Time
Heart rate Average
Max Heart Rate

0:54:30
130
181

67%
94%

2:00

17-Feb-15
Warm Up
Weight Reps
Defranco Agile 8
SMR: IT band, Adductor,
:30
Glutes
Mobility: Rolling Vs, Fire
Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch
Activate: Goblet, Hip Bridge,
Halo
Exercise

Left Hand KB Swing

Right Hand KB Swing

30

Sets

Rest

10 or 5

Sets

Rest

Weight Reps

53
53

10
10

5
5

53
53

1
1

5
5

0
:22

Start at the top of every minute

LT TGU
TGU
Cool Down and Fillers
Band Pulls
Rockers
Head nods
Prone Breathing
SMR: Glutes, Back
Finish time
Heart rate Average
Max Heart Rate

19-Feb-15
Warm Up
Weight Reps Sets
Defranco Agile 8
SMR: IT band,
:30
1
Adductor, Glutes
Mobility: Rolling Vs,
Fire Hydrants,
10 or 5
Groiners, Mtn
1
Climbers, static hip
flexor stretch
Activate: Goblet, Hip
30
5
3
Bridge, Halo
Exercise

Weight Reps Sets

Rest
0

0
Rest

Two Hand Swing

70

10

Left Hand KB Swing

Right Hand KB Swing

70
70

5
5

5
5

0
:22

53
53

1
1

5
5

:30

Start at the top of every minute

Blue

25
10
10
5
:30

0:30:00
125
167

65%
87%

:30

2
1
1
1
1

LT TGU
TGU

Cool Down and Fillers

shoulder shockers
10
8
Rockers
10
Head nods
10
Prone Breathing
5
Duration
Finish time
0:30:00
Heart rate Average
139 72%
Max Heart Rate
211 109%
Duration
Exercise
Bike
0:30:00
Average Heart rate
152

1
1
1
1

25-Feb-15
Warm Up
Weight Reps
Defranco Agile 8
SMR: IT band, Adductor,
:30
Glutes
Mobility: Rolling Vs, Fire
Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch
Activate: Goblet, Hip Bridge,
Halo
Exercise
RT S/A Swing
LT S/A Swing

TGU
TGU

30

Rest

10 or 5

Sets
5
5

Rest

Exercise

:30

Two Hand Swing

70

10

:20. :15, :10

Left Hand KB Swing

Right Hand KB Swing

70
70

5
5

5
5

0
:10

LT TGU
TGU
6:15

30
30

1
1

5
5

:0

Weight Reps
53
10
53
10

70.53.45.30.25.20
70.53.45.30.25.20

1
1

6
6

Weight Reps Sets

Cool Down and Fillers

Blue

25
10
10
5
:30

0:34:30
122
163

63%
84%

Rest
0

0
Rest

:30

Cool Down and Fillers

Band Pulls
Rockers
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average
Max Heart Rate

26-Feb-15
Warm Up
Weight Reps Sets
Defranco Agile 8
SMR: IT band,
:30
1
Adductor, Glutes
Mobility: Rolling Vs,
Fire Hydrants,
10 or 5
Groiners, Mtn
1
Climbers, static hip
flexor stretch
Activate: Goblet, Hip
30
5
3
Bridge, Halo

Sets

2
1
1
1
1

shoulder shockers
Rockers
Head nods
Prone Breathing
Finish time
Heart rate Average
Max Heart Rate

10

8
10
10
5

Duration
0:30:00
126 65%
174 90%

1
1
1
1

6-Feb-15
Warm Up
Weight Reps Sets Rest
Defranco Agile 8
SMR: IT band, Adductor,
:30
1
0
Glutes
Mobility: Rolling Vs, Fire
Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch
Activate: Goblet, Hip
Bridge, Halo
Exercise

Fat Grip Deadlift

Floor Press
Pull Ups
TRX Rows
Bicep curls
Cool Down and Fillers
Band Pulls
Rollouts
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average
Max Heart Rate

30

10

two

Weight Reps Sets Rest

225 +Blue band double wrapped

3:30

205 +
blue
band

3:00

150
140

5
5

1
1

3:00
3:30

20

5
5
5

2
2
2

1:00

65
Blue
w/ band

0:46:30

25
10
10
5
:30

2
1
1
1
1

12-Feb-15
Warm Up
Weight Reps Sets Rest
Defranco Agile 8
SMR: IT band, Adductor,
:30
1
0
Glutes

13-Feb-15
Warm Up
Weight Reps Sets Rest
Defranco Agile 8
SMR: IT band, Adductor,
:30
1
0
Glutes

Mobility: Rolling Vs, Fire

Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch
Activate: Goblet, Hip
Bridge, Halo
Exercise

30

10 or 5

Mobility: Rolling Vs, Fire

Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch

Activate: Goblet, Hip

Bridge, Halo

30

Exercise

Weight

Weight Reps Sets Rest

10 or 5

Rep
Sets Rest
s
5
1 3:30
5
1 2:00

Two Hand KB Swing

70

10

:30

Fat Grip DL

205
185

Left Hand KB Swing

Right Hand KB Swing

53
53

5
5

5
5

0
:30

Floor Press

165
145

5
5

1
1

30.30.45.45.53

1
1

5
5

:20

Pull Ups
TRX Rows Tempo 104
Bicep Curls
Cool Down and Fillers

25
0
65

5
8
5

2
2
2

Face Pulls

Blue. Red

25
10
10
5
:30

3:00

Set 3 messed up 10 reps rt hand

LT TGU
TGU

30.30.45.45.53

Cool Down and Fillers

Band Pulls
Rockers
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average
Max Heart Rate
Run

R.B.G.R

25
10
10
5
:30

0:37:12
141 73%
182 94%

4
1
1
1
1

Rollouts
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average
Max heart rate

0:47:30
118 61%
165 85%

1:00
2
1
1
1
1

21-Feb-15
Warm Up
Weight Reps Sets Rest
Defranco Agile 8
SMR: IT band, Adductor,
:30
1
0
Glutes
Mobility: Rolling Vs, Fire
Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch
Activate: Goblet, Hip
Bridge, Halo
Exercise
Fat Grip DL

Floor Press
Pull Ups
TRX Rows Tempo 104
Bicep Curls
Cool Down and Fillers
Face Pulls
Rollouts
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average
Max heart rate

30 and Charlotte

10 or 5

Weight Reps Sets Rest

205
5
1
3:30
185
5
1
2:00
170
155

4. 5 failed

1
1

30
0
70

5
8
5

2
2
2

red

0:53:00

25
10
10
5
:30

3:00

1:00
2
1
1
1
1

27-Feb-15
Warm Up
Weight Reps Sets Rest
Defranco Agile 8
SMR: IT band, Adductor,
:30
1
0
Glutes
Mobility: Rolling Vs, Fire
Hydrants, Groiners, Mtn
Climbers, static hip flexor
stretch
Activate: Goblet, Hip
Bridge, Halo
Exercise
Fat Grip DL

30

10 or 5

Weight Reps Sets Rest

205
5
1
3:00
185
5
1
2:00

Floor Press

165
155

5
5

1
1

Pull Ups
TRX Rows Tempo 104
Bicep Curls

30
0
75

5
5
5

2
2
2

3:00

1:00

Cool Down and Fillers

Face Pulls
Rollouts
Head nods
Prone Breathing
SMR: Lats, Glutes
Finish time
Heart rate Average
Max heart rate

red
pike

25
10
10
5
:30

0:47:41
116 60%
164 85%

4
1
1
1
1