Sun 15th 

Rest

Sat 14th 

East Coast - Open mat

only did 4 rounds, was v tired going into training. For the most part felt ok during rounds but just tired from the week. Sleep and food were poor the last 24 hours. 

Fri 13th

SDSC - PM

15 rounds of 30sec skierg / 90 sec rest
* in each 90sec break perform 1 burpee and add 1 rep each round

Split times from the previous workout. Full accountability, should be 145m or above on all of them 🙄 I fucked up by letting the intervals run after I was done so it messed the total time skiing (7:30) and I think the average split time?? 👀 'must try harder'...

A photo posted by David McConkey (@david_mcconkey) on Jan 13, 2017 at 4:53pm PST

Thu 12th 

East Coast - AM
tough positional sparring, guys getting ready for Euros.

Felt pretty beaten up afterwards so did some low intensity skierg, row and bike in the gym that evening 

Wed 11th - SDSC (with Austin and Caroline)

block 1
500m skierg / 5 KB Swings (32kg)
400m skierg / 10 KB Swings
300m skierg / 15 KB Swings
200m skierg / 20 KB Swings
100m skierg / 25 KB Swings

block 2
50cals assaultbike / 5 Dips
40cals assaultbike / 10 Dips
30cals assaultbike / 15 Dips
20 cals assaultbike / 20 Dips
10 cals assaultbike / 25 Dips

block 3
500m Row / 5 Situps (10kg)
400m Row / 10 Situps (10kg)
300m Row / 15 Situps (10kg)
200m Row / 20 Situps (10kg)
100m Row / 25 Situps (10kg)

Today's workout... / ------------block1----------- 500m ski / 5 KB Swings, 400m ski / 10 KB Swings, 300m ski / 15 KB Swings, 200m ski / 20 KB Swings, 100m ski / 25 KB Swings. / ------------block2----------- 50cals assaultbike / 5 Dips, 40cals assaultbike / 10 Dips, 30cals assaultbike / 15 Dips, 20cals assaultbike / 20 Dips, 10cals assaultbike / 25 Dips. / ------------block3----------- 500m row / 5 weighted situps, 400m row / 10 weighted situps, 300m row / 15 weighted situps, 200m row / 20weighted situps, 100m row / 25weighted situps. ------------------------------- 👌🏻👌🏻👌🏻

A photo posted by David McConkey (@david_mcconkey) on Jan 11, 2017 at 2:33pm PST

Tue 12th

East Coast - AM