Location: PFC Gym

Workout: Core Strength, Strength
Kettlebell Swings, Stronglifts

5 Rounds of
25x Two Handed Kettlebel swing @ 44#
   1 minute rest between rounds


Stronglifts 5x5  W/o A - #3
5x 5 squat @ 95#
5x 5 bench press 2 110#
5x 5 barbell rows 2 105#


Time:00:43:40


Workout: Move Naturally
Hike - Russian River
Hike closed Washington School Road to the river and back


Time: 00:38:52
Miles: 1.5

Capture California shot

Marcie gets in some natural movement

Dirty Girls - Dead Fucking Last

Sam getting natural movement

Can't beat Wine Country!

Location: Sonoma County Backroads

Workout: Endurance > 90, Power
Cycling / Road Bike - Canyon Road Loop
With Kevin H. Out Dutcher Crk Rd., return the Frontage Rd.

Miles: 22.8
HR: 127/217
Time: 01:47:49


Location: PFC Gym
Workout: Strength
Stronglifts 5x5 - W/O b - 2
5x5 squat 2 85#
5x5 bench press @ 100#
5x5 barbell row @ 105#


Time: 00:16:57
Total Workout Time: 02:04:46

Location: Clov River Park

Workout: Endurance < 90
Speed Hike - River Park trail/Railroad Track Loop

Approx. Miles: 2.5
Time: 00:42:56


Location: PFC Gym
Workout: Strength
Stronglifts 5x5


3 Rounds of
15x thkb swing @ 35#
10x abmat sit-up
10x push-up
10x ab wheel roll


Stronglifts - W/O A-1
5x 5 squat 2 75#
5x 5 bench press @ 95#
5x 5 bent row @ 95#


Time: 00:42:56


Total Workout Tim: 01:37:43


River Park/Railroad Track Loop with a tour of the local graveyard.

LocatioN: Cloverdale Backroads / PFC Gym

Workout: Endurance

Cycling - Preston Loop

Miles: 6.75

Time: 00:26:15

Workout: Core Strength & Conditioning

2 Rounds of

25x THKB Swing @ 35#

15x sit up

15x push up

15x ab wheel

Total Time:00:52:03

Location: Clover Springs / PFC Gym

Workout: Endurance < 90

Speed Hike - Creek Trail

Workout: Core Strength / Power

3 Rounds of

25x THKB swing @ 35#

15x abmat sit up

15x push up

15x push up

15x ab wheel

Stronglifts 5x5

-5x 5 squat @ 95#

-5x 5 Bench Press @ 100#

-5x 5 barbell row @ 100#

Time: 01:17:32

Miles: 2.0

HR: 133 / 172

Location: Cloverdale Backroads

Workout: Endurance < 90

Cycling/Road Bike - Preston Loop

Reversed with a steep hill climb to the water tanks at Clover Springs

Miles: 9.02

Location: PFC Gym

Workout: Core Strengthening & Conditioning

Floor Work

40x O/H med ball abmat sit up

40x push up

40x ab wheel roll out

Total Time: 00:59:24

Location: PFC Gym

Workout: Strength, Power

Warm up

- 1 min. jump rope

- 200 meters row @ 80# resist.

- 3 rounds of

10x air squat

7x abmat sit up

7x ab wheel

7x BA pull up

Strength

Stronglifts 5x5 - w/0 "A" as listed

5x 5 barbell squat @ 75#

5x 5 bench press @ 95#

5x 5 barbell row @ 95#

Power

Bulgarian Bag Complex @ 33#

3 Rounds of

6x swing snatch

6x swing shoulder flip

6x push up

6x hip extension (feet on bag)

6x 360 swing

6x swing squat

6x swing lunge

1 minute rest between rounds, no rest between movements.

Bonus

3x 6 supine ring pull up (feet on box)

6x 3 sitting dips

Time: 01:10:00

HR: ave.-119 max.-166