#DJMC @W13D3: CO-LSS

September 18, 2024 @ 5:14 AM
@MudCreek - #4/1s

Distance: 2.33 mi
Time: 41:31
Avg Pace: 17:49 /mi
Total Ascent: 47 ft
Calories: 250

#OBz @W13D2: ME-LOWER @TrainHeroic September 17, 2024 Lower Body Warm Up Couch Mobilization 25 25 25 Reverse Lunge with Overhead Reach — Alternate sides from rep to rep. Prescribed work is to be performed on both sides. Reps 6 6 6 Switching Split Squat Jumps: 6/4/3. For coord/height/load. On the th...

#OBz @W13D1: ME-UPPER TrainHeroic September 16, 2024 Upper Body Warm Up Standing Scapula CAR — Prescribed work is to be performed on both sides. Reps 3 3 3 Chicken Wing: 3x6 @TEMPO: 2/2/2/- Reps 6 6 6 Single Arm Serratus Push Up: 3x6 @TEMPO: -/2/2/- Prescribed work is to be performed on both sides....

#OBz @W12D6: SM @TrainHeroic September 14, 2024 Full Body Warm Up Depth Drop Reps 2 2 2 Height 12 14 16 Deficit Push Up Iso Hold: 3x10 4-Way Dead Bug: 3x4 @TEMPO: 3/-/3/- Power Stair Deadlift: 4x4 Reps 4 4 4 4 Weight 70 70 70 70 Sandbag to Shoulder and Carry: 4x50' On each set, load the bag to your...

#DJMC @W12D5: CO-LSS

Sep 13, 2024
"RUCK-UP" @MudCreek w/20lb Pack #deload
2.80 mi Distance
55:31 Time
19:49 /mi Avg Pace
92 bpm Avg HR
286 Calories

#OBz @W12D4: DE-UPPER/LOWER @TrainHeroic September 12, 2024 Full Body Warm Up Half Kneeling KB Windmill: 3x6 Prescribed work is to be performed on both sides. Reps 6 6 6 Weight 26 26 35 Hand Side Plank Rotations: 3x6 Prescribed work is to be performed on both sides. Alternate sides from rep to rep....

#DJMC @W12D3: LSS-4/1s

Sep 11, 2024
"4/1s" @Walking/Sprint
1.58 mi Distance
35:05 Time
22:09 /mi Avg Pace
99 bpm Avg HR
186 Calories

#OBz @W12D2: ME-LOWER TrainHeroic September 10, 2024 Lower Body Warm Up Barbell Quad Smash: 3x25s Couch Mobilization: 3x25s Reverse Lunge w/ OH Reach: 3x6 Alternate sides from rep to rep. Prescribed work is to be performed on both sides. Switching Split Squat Jumps: 6/4/3 — On your first set, just ...

#OBz @W12D1: ME-UPPER TrainHeroic September 9, 2024 **#DOMSinated from weekend 🪵🪓** Upper Body Warm Up Standing Scapula CAR — Prescribed work is to be performed on both sides. Reps 3 3 3 Chicken Wing — TEMPO: 2/2/2/- Prescribed work is to be performed on both sides. Reps 6 6 6 Single Arm Serratus P...

#DJMC @W11D5: CO-RUCK

Friday, 6 Sep 2024 @ 6:19 AM
"RUCK-UP" @35lb Lonewolf pack += 25lb HiTemp plate

1.86 mi
Distance
45:00
Time
24:14 /mi
Avg Pace
43 ft
Total Ascent
211
Calories