Running only

Morning

30 min Progressive Run

Step up + Climbing

Afternoon

I wear a weight vest for all the training...

30 min of step up = 596 reps

2 X

10 Single leg deadlift ( L & R )
            onside and offside loaded arm
5 Pistols ( L & R )
10 TRX Single leg suspension lunge


Evening

Rock climbing in the gym

5 X 5

 Afternoon


30 min Progressive Run

with 16 kg kettlebell

4 X

5 KB Cleans
5 KB Presses
5 KB FrontSquats
5 KB rows
5 Pullups

A little more than 5 km, for the run.

Armor Building by dan

Afternoon

30 min Progressive Run

5 X
Armor Building with kettlebell 24 kg

               +

  3 pull ups

Everything go well !!!

Snowshoeing

morning

1h45 of snowshoeing with my girlfriend

nice trail, good snow !!!

Kettlebell 5X5

morning,  just before the winter storm ...

28 min Progressive run

3X

5 KB Cleans
5 KB Presses
5 KB Front Squats
5 Pull ups
5 TRX Rows

with 16 kg kettlebell

Single leg day

Morning

28 min Progressive Run

5 X lengths monter walk + 5 X 10 squats

Afternoon

3 X

5 - 10 - 5 Single leg deadlifts ( L \ R )
              onside arm loaded 24 kg
              offside arm loaded 16 kg
3 X

5 Pistols ( L \ R )
10 TRX Single leg lunges

KB Armor Building

Morning

28 min Progressive Run

4 X

Armor Building ( 24 Kg )

           +

3 Pull ups


Body : OK
Sleep : 7 hrs

Ketllebell 5X5

Morning

1hr Snowshoeing with my girlfriend

26 min Progressive Run

Afternoon

3 X with 16 kg bell

5 KB Cleans
5 KB Military Presses
5 KB Front Squats
5 Pull ups
5 TRX Rows

1 Rnd of 3 reps of the same

Girlfriend's workout

For  FUN

10 sandbag get ups
10 burbees
5 pull ups
30 air squats

Armor Building + Pull ups

No running today... blizzard day, high wind !!!

Morning

3 X

Armor Building + 3 pull ups

Kettlebell = 24 kg

Finish

100 Snatches ( 16 kg  bell )

10/10 L&R
Time = 5min 20 sec

Afternoon

26 min of step up with weigth vest

470 reps

Only Run

After 6 days of work on a 7 days week... the last 3 days it on the night shift. No sleep very well !!!

Afternoon

26 min Progressive run

Body : OK
Sleep : no good

WOD Rehab

Ohter a cold day ...

Afternoon

24 min Progressive Run

5 Lenghts Monster Walk + 5 X 10 Squats

3 Rounds of
10 TRX Single Leg Lunges
10 TRX Single Leg Hip Presses

3 Rounds of
10 Band Shoulder ext. rotation( L / R )
10 Band Shoulder int. rotation ( L / R )
10 Dumbbell Complex YTL ( 10 lbs )

Foam Rolling

Body :
Sleep : 8hrs
Nutrition : Good

WOD Rehab

Nice very cold day ... -25 C

Afternoon

24 min Progressive run

3 rounds of

5 Single leg deadlifts ( L / R )
              Onside arm loaded
              Offside arm loaded
5 Pistols ( L / R )

Foam Rolling

Body : sore in Soleus muscle
Sleep : 8hrs
Nutrition : OK

3X5X5

After a 3 hrs ride to MTL  and back...

Afternoon

24 min Progressive Run

3 Rounds of

5 KB Cleans
5 KB Military Presses
5 KB Front Squats
5 Pull ups
5 TRX Rows

Kettlebell = 16 kg

Body : sore in lower back and shoulder
Sleep : 7hrs
Nutrition : Pizza and Pasta

Armor Building +

New month New challenge

No dessert Challenge !!! Only one cheat day a week .

Morning

24 min Progressive Run

1h20 mountain hike

Afternoon

ARMOR BUILDING by Dan john

3 X

2 KB Clean
1 KB Military Press
3 KB Front Squat
+ 3 Pull up

KB = 24 kg

FINISHER

100 Snatches ( 16 kg bell )