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December 2025
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  • Title: 12-1-2025
    Body:

    Bench Press #265x3x3

    Chin Ups #53x3x3

    Title: Completed
    Aerobic TE:
    Anaerobic TE:
    Avg HR:
    Max HR:
    Comment:
  • Title: 12-1-2025
    Body:

    5 Rounds

    • 500M Row
    • 10 Burpees
    Title: 15:24
    Aerobic TE:
    2.10
    Anaerobic TE:
    0.20
    Avg HR:
    135
    Max HR:
    152
    Comment:
  • Title: 12-2-2025
    Body:

    Bench Press #275x3x3

    Chin Ups #53x7x3

    Title: Completed
    Aerobic TE:
    Anaerobic TE:
    Avg HR:
    Max HR:
    Comment:
  • Title: 12-4-2025
    Body:

    Bench Press #275x3x3

    Chin Ups #53x7x3

    DL #273x3x3

    Title: Completed
    Aerobic TE:
    Anaerobic TE:
    Avg HR:
    Max HR:
    Comment:
  • Title: 12-5-2025
    Body:

    Bench Press 

    • #235x1
    • #265x1
    • #295x1
    Title: Completed
    Aerobic TE:
    Anaerobic TE:
    Avg HR:
    Max HR:
    Comment:
  • Title: 12-5-2025
    Body:

    10 Rounds

    • 1 Mile Bike
    • 10 Burpees
    Title: 33:33
    Aerobic TE:
    3.60
    Anaerobic TE:
    0.00
    Avg HR:
    141
    Max HR:
    161
    Comment:
Title: 12-5-2025
Body:

10 Rounds

  • 1 Mile Bike
  • 10 Burpees
Title: 33:33
Aerobic TE:
3.60
Anaerobic TE:
0.00
Avg HR:
141
Max HR:
161
Comment:
Title: 12-5-2025
Body:

Bench Press 

  • #235x1
  • #265x1
  • #295x1
Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 12-4-2025
Body:

Bench Press #275x3x3

Chin Ups #53x7x3

DL #273x3x3

Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 12-2-2025
Body:

Bench Press #275x3x3

Chin Ups #53x7x3

Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 12-1-2025
Body:

5 Rounds

  • 500M Row
  • 10 Burpees
Title: 15:24
Aerobic TE:
2.10
Anaerobic TE:
0.20
Avg HR:
135
Max HR:
152
Comment:
Title: 12-1-2025
Body:

Bench Press #265x3x3

Chin Ups #53x3x3

Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-29-2025
Body:

Strict Press #155x3x3

Chin Ups #53x3x3

Deadlift #275x3x3

Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-28-2025
Body:

5 RFT

  • 1 Mile Bike
  • 25 Burpees
Title: 23:31
Aerobic TE:
3.40
Anaerobic TE:
0.20
Avg HR:
147
Max HR:
168
Comment:
Title: 11-27-2025
Body:

Strict Press 

  • #95x5
  • #145x3x3
  • #165x1x1

Front Squat

  • #95x5
  • #145x5
  • #165x3x3

Pull Up 15, 15, 15

Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-25-2025
Body:

Strict Press 

  • #95x5
  • #125x3
  • #145x3x3

Front Squat

  • #95x5
  • #145x5x3
  • Pull Ups 10x3
Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-24-2025
Body:

Bench Press #265x3x3

Chin Ups #53x5x3

Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-24-2025
Body:

5 RFT

  • 1000M TrueForm Run
  • 10 TTB
Title: 33:27
Aerobic TE:
4.60
Anaerobic TE:
1.40
Avg HR:
150
Max HR:
177
Comment:
Title: 11-22-2025
Body:

5 RFT

  • 1000M TrueForm Run
  • 10 TTB

Then

Bench Press #265x3x3

Title: 35:49
Aerobic TE:
4.20
Anaerobic TE:
0.40
Avg HR:
145
Max HR:
167
Comment:
Title: 11-21-2025
Body:

Bench Press #235x33

Pull Ups 7x3

Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-20-2025
Body:

Bench Press #265x3x3

Chin Ups #53x5x3

Lunges #53x10x4

Title:
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-19-2025
Body:

5K TrueForm Run

Title: 35:22
Aerobic TE:
3.80
Anaerobic TE:
0.00
Avg HR:
139
Max HR:
161
Comment:
Title: 11-18-2025
Body:

10 EMOM

7 TTB

Bench Press #265x3x3

Pull Ups #53x3x3

Title:
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-17-2025
Body:

10 EMOM 

6 TTB

Bench Press #265x3x3

Chins #53x5x3

Lunges 

#53x10x4

Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-16-2025
Body:

5 RFT

  • 500M Ski
  • 10 DBall Clean #100
Title: 11:21
Aerobic TE:
2.50
Anaerobic TE:
0.70
Avg HR:
154
Max HR:
160
Comment:
Title: 11-15-2025
Body:

Bench Press #255x3x3

Pull Up 7x3

Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-14-2025
Body:

Easy Bike in Rests

Bench Press #255x3x3

Pull Ups #53x3x3

Lunges #53x10x4

10 TTB x4

 

Title: 55:03
Aerobic TE:
3.40
Anaerobic TE:
2.00
Avg HR:
125
Max HR:
152
Comment:
Title: 11-13-2025
Body:

Bench Press #255x3x3

Chin Ups #53x3x3

6 EMOM 

  • 6 TTB
Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-12-2025
Body:

Bench Press #235x3x3

Pull Ups #53x3x3

Title:
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-10-2025
Body:

Bench Press #235x3x3

Chins #53x3x3

Title:
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-09-2025
Body:

Kitchen Sink

Easy Cardio Between Sets

Bench Press #255x3x3

Chins #53x3x3

Lunges #53x10x4

10 EMOM S&S KB Swing #88

 

Title: 1:14:13
Aerobic TE:
4.40
Anaerobic TE:
2.00
Avg HR:
130
Max HR:
165
Comment:
Title: 11-08-2025
Body:

Bench Press #235x3x3

Pull Up #53x3x3

Row Interval 5x 300M / 3 Min Rest

Title: Completed
Aerobic TE:
Anaerobic TE:
Avg HR:
Max HR:
Comment:
Title: 11-7-2025
Body:

10 EMOM 

S&S KB Swing #88

Title: Completed
Aerobic TE:
2.00
Anaerobic TE:
1.50
Avg HR:
122
Max HR:
160
Comment:
Title: 11-7-2025
Body:

Zone 2 Bike in the rests

Bench Press #235x3x3

Chin Ups #53x4x3

then 

10x#53 FR Lunge

20x#53 FR Lunge

10x#53 FR Lunge

then EMOM 7 TTB x5 rounds

Title: 1:04:24
Aerobic TE:
3.30
Anaerobic TE:
1.60
Avg HR:
126
Max HR:
166
Comment: