6:00 AM
5k Run

11:30AM

Pushups-5xF

Squats- 5x5 with 190lbs. Then 3x3 with 205lbs. Then 1 Rep for 225lbs.

Weighted Calf Raises- 6x20 with 145lbs.

Weighted Dips- 6x5 with 55lbs.

Overhead Press with Band- 20, 20, 15, 15, 15. (Heaviest Band)

Barbell Overhead Press- 5x5. 2 Sets with 120lbs. Then last 3 Sets with 130lbs.

6:00AM
5k Run

11:00AM

Weighted Pullups-6x5 First 2 sets at 35lbs. Last 3 sets at 40lbs. 1 set at 45lbs.

Hanging Knee Raises-30, 30, 20, 20, 20

Weighted Chinups-5x5 First 2 sets at 40lbs. Last 3 sets at 45lbs.

Barbell Curl- 5 reps at 75. 5 reps at 85. 3 reps at 85. 5 reps at 85. 5 reps at 85. 5 reps at 85. 6 Sets total.

Resistance Band Curl-20, 20, 20, 20, 20 (Heaviest Band)

Chest Expansion with Band-20, 20, 20, 20, 20 (Heaviest Band)

Inverted Rows-20, 13, 10, 10, 10, 10

9/30

30 Minute Sprints.

30 Minute Workout:

Towel Pull-ups
Tire Flips
Log Press
Push-ups
Curls with Dumbells
Weighted Sit-ups

1 minute on, 1 minute off for exercises.

15 Minute Jump-Rope.

10/2

45 Minutes of Rugby

10/4

6:30AM
5k Run

11:30AM

Pushups-(5 Sets)20, 20, 20, 20, 20, 15, 15, 15, 15, 15.

Squats-(5 Sets) 5, 5, 5, 5, 5. 195lbs

Weighted Calf Raises-(6 Sets) 15, 15, 15, 15, 15, 15. 175lbs

Overhead Press with Band-(5 Sets) 20, 15, 12, 12, 12. (Heaviest Band)

Side Raises with Band-(6 Sets) 20, 15, 15, 15, 15, 15. (Heavy Band)

Weighted Dips-(6 Sets) 6, 6, 6, 6, 6, 6. 55lbs

Military Press with Barbell-(5 Sets) 5, 5, 5, 5, 5. 125lbs

10/7

20 Minute Run

Circuit Workout: 35 Minutes. 1 minute on, 1 minute off for each exercise.

Buddy Carries
Weighted Runs
Sprawls
Clean&Press
Lunges
Stance(motion)

3 sets of suicides.

10/9

Max Seal:

Burpees(3 Sets) 40, 30, 20
Sit-ups(3 Sets) 40, 30, 20
Crunches(3 Sets) 40, 30, 20
Push-ups(3 Sets) 40, 30, 20
Bicycle Kicks(3 Sets) 40, 30, 20
Mountain Climbers(1 Set) 30
Good Mornings(3 Sets) 40, 20

15 Minute Wind Sprints.

10/11

6:30AM
5K Run

10:30AM

Pullups - 12x10

Squats- 5x5- @135, 155, 165, 175, 175

Chinups- 12x10

Dips- 12x10

Overhead Press- 5x5- @95. Should've done more weight. Seemed pretty easy.

10/12

6:30AM

10 sets of 80yd sprints.
2 minute rests on first five sets.
1 minute rests on last five sets.
10 pushups after each set.