ROMWOD
Above Average Below Parallel
Accessories
Seated Good Morning
4 sets x 10 reps @ 75#
RNT DB Lunge
4 sets x 8 reps each leg @ 50#s w/ blue band
Conditioning
200 m Ski
50 DUs
Max Thrusters
3 min
- Rest 90 sec -
4 sets
78 reps
Wednesday, October 31, 2018
Tuesday, October 30, 2018
Tuesday 10/30/18
Accessories
Dumbbell Bench Press (3:0:X:1)
3 sets x 6 reps @ 50#s
Dumbbell Prone Row (2:1:1:1)
3 sets x 8 reps @ 25#s
Ring Row (2:0:2:0)
3 sets x ME
Ring Plank
3 sets x 60 sec
Conditioning
30 sec Wall Sit
10 Push Ups (2:1:1:1)
30 DUs
Rest 1 min
5 rounds
10:56
Dumbbell Bench Press (3:0:X:1)
3 sets x 6 reps @ 50#s
Dumbbell Prone Row (2:1:1:1)
3 sets x 8 reps @ 25#s
Ring Row (2:0:2:0)
3 sets x ME
Ring Plank
3 sets x 60 sec
Conditioning
30 sec Wall Sit
10 Push Ups (2:1:1:1)
30 DUs
Rest 1 min
5 rounds
10:56
Sunday, October 28, 2018
Saturday, October 27, 2018
Saturday 10/27/18
Weightlifting
Power Snatch
1 set x 1 rep @ 60 kg
Power Clean & Jerk
1 set x 1 rep @ 80 kg
Power Snatch
1 set x 1 rep @ 60 kg
Power Clean & Jerk
1 set x 1 rep @ 80 kg
Friday, October 26, 2018
Friday 10/26/18
Accessories
20 sec Hollow Hold
10/10 Oblique Crunch
Every 90 sec
5 sets
Conditioning
10 cal Row
10 Glute Bridge Dumbbell Floor Press (35#s)
10 Scap Pull Ups
10 min AMRAP
6 rnds
ROMWOD
I Am Because We Are
20 sec Hollow Hold
10/10 Oblique Crunch
Every 90 sec
5 sets
Conditioning
10 cal Row
10 Glute Bridge Dumbbell Floor Press (35#s)
10 Scap Pull Ups
10 min AMRAP
6 rnds
ROMWOD
I Am Because We Are
Wednesday, October 24, 2018
Wednesday 10/24/18
ROMWOD
Today's Fresh Start
Weightlifting
Snatch
3 sets x 1 rep @ 85 kg
Clean & Jerk
1 set x 1 rep @ 105 kg
Today's Fresh Start
Weightlifting
Snatch
3 sets x 1 rep @ 85 kg
Clean & Jerk
1 set x 1 rep @ 105 kg
Monday, October 22, 2018
Monday 10/22/18
Conditioning
Partner
100 cal Ski
100 Burpees
7:10 w/ Scott N
ROMWOD
Positive Thinking
Accessories
10/10 Side Plank DB Snatch (15#)
20 Russian Twist (35#)
Every 2:30
5 sets
Seated Single Arm KB Press
3 sets x 8 reps each arm (26#)
Prone DB Row
3 sets x 10 reps @ 10#s
Conditioning
Partner
100 cal Ski
100 Burpees
10:13 w/ Sarah C
Accessories
DB Bench Press
5 reps @ 70#s
Single Arm DB Row
3 sets x 10 reps each arm @ 40#
BJJ
Rolled with Laith for 30 min
Partner
100 cal Ski
100 Burpees
7:10 w/ Scott N
ROMWOD
Positive Thinking
Accessories
10/10 Side Plank DB Snatch (15#)
20 Russian Twist (35#)
Every 2:30
5 sets
Seated Single Arm KB Press
3 sets x 8 reps each arm (26#)
Prone DB Row
3 sets x 10 reps @ 10#s
Conditioning
Partner
100 cal Ski
100 Burpees
10:13 w/ Sarah C
Accessories
DB Bench Press
5 reps @ 70#s
Single Arm DB Row
3 sets x 10 reps each arm @ 40#
BJJ
Rolled with Laith for 30 min
Saturday, October 20, 2018
Saturday 10/20/18
BJJ
Ankle Locks
Rolled 5 rounds of 5 min
Accessories
Bandbell Back Squat (3:0:3:0)
5 sets x 5 reps @ 170#
Conditioning
30 sec Ski
- Rest 30 sec -
30 sec AirDyne
- Rest 30 sec -
30 sec Ring Plank
- Rest 30 sec -
5 rounds
Ankle Locks
Rolled 5 rounds of 5 min
Accessories
Bandbell Back Squat (3:0:3:0)
5 sets x 5 reps @ 170#
Conditioning
30 sec Ski
- Rest 30 sec -
30 sec AirDyne
- Rest 30 sec -
30 sec Ring Plank
- Rest 30 sec -
5 rounds
Friday, October 19, 2018
Friday 10/19/18
Conditioning
30 cal Ski (15/15)
10 Burpees (5/5)
13 min AMRAP
261 reps w/ Andrew
Accessories
Pec Fly
4 sets x 10 reps @ 10#s
Bent Over Fly
4 sets x 10 reps @ 10#s
Banded Lat Sweep
4 sets x 10 reps
Strict Press
4 sets x 10 reps @ 45#
Stagger Step Good Morning
4 sets x 10 reps each leg @ 53#
30 cal Ski (15/15)
10 Burpees (5/5)
13 min AMRAP
261 reps w/ Andrew
Accessories
Pec Fly
4 sets x 10 reps @ 10#s
Bent Over Fly
4 sets x 10 reps @ 10#s
Banded Lat Sweep
4 sets x 10 reps
Strict Press
4 sets x 10 reps @ 45#
Stagger Step Good Morning
4 sets x 10 reps each leg @ 53#
Wednesday, October 17, 2018
Wednesday 10/17/18
Accessories
SA DB Row
3 sets x 8 reps @ 50#
Prone DB Row
3 sets x 10 reps @ 15#s
Hollow Hold
20 sec w/ 15#
10 min EMOM
Push Up (2:0:2:0)
3 sets x 10 reps
Banded Strict Pull Ups (2:0:2:0)
3 sets x 8 reps w/ black band
ROMWOD
Dx to Rx
Weightlifting
Power Snatch
5 sets x 1 rep @ 165#
Jerk (3 sec freeze)
5 sets x 1 rep @ 155#
SA DB Row
3 sets x 8 reps @ 50#
Prone DB Row
3 sets x 10 reps @ 15#s
Hollow Hold
20 sec w/ 15#
10 min EMOM
Push Up (2:0:2:0)
3 sets x 10 reps
Banded Strict Pull Ups (2:0:2:0)
3 sets x 8 reps w/ black band
ROMWOD
Dx to Rx
Weightlifting
Power Snatch
5 sets x 1 rep @ 165#
Jerk (3 sec freeze)
5 sets x 1 rep @ 155#
Tuesday, October 16, 2018
Tuesday 10/16/18
Weightlifting
Freeze Power Snatch + Freeze Snatch
5 sets x 1 + 1 reps @ 70 kg
Back Squat (2:2:2:1)
3 sets x 5 reps @ 80 kg
1 set x 3 reps @ 90 kg
1 set x 3 reps @ 95 kg
ROMWOD
Take Action
Freeze Power Snatch + Freeze Snatch
5 sets x 1 + 1 reps @ 70 kg
Back Squat (2:2:2:1)
3 sets x 5 reps @ 80 kg
1 set x 3 reps @ 90 kg
1 set x 3 reps @ 95 kg
ROMWOD
Take Action
Monday, October 15, 2018
Monday 10/15/18
Accessories
Strict Press (2:2:2:2)
3 sets x 6 reps @ 75#
Prone Shoulder Extensions
4 sets x 10 reps @ 10#
Deadlift
Heavy Single
435#
Strict Press + Push Press
3 sets x 10 + 10 reps @ 75#
Mace 360s
3 sets x 6 reps each side @ 10#
Club 360 + Swing
2 sets x 10 + 10 reps @ 5#
BJJ
Rolled with Laith for about 35 min
Strict Press (2:2:2:2)
3 sets x 6 reps @ 75#
Prone Shoulder Extensions
4 sets x 10 reps @ 10#
Deadlift
Heavy Single
435#
Strict Press + Push Press
3 sets x 10 + 10 reps @ 75#
Mace 360s
3 sets x 6 reps each side @ 10#
Club 360 + Swing
2 sets x 10 + 10 reps @ 5#
BJJ
Rolled with Laith for about 35 min
Friday, October 12, 2018
Friday 10/12/18
Accessories
Bandbell Overhead Squat
4 sets x 6 reps @ 2x25s + 2x10s + 2x5s
Weightlifting
Snatch
5 sets x 1 rep @ 80 kg
Clean & Jerk
5 sets x 1 rep @ 100 kg
Accessories
Bis & Tris
Bandbell Overhead Squat
4 sets x 6 reps @ 2x25s + 2x10s + 2x5s
Weightlifting
Snatch
5 sets x 1 rep @ 80 kg
Clean & Jerk
5 sets x 1 rep @ 100 kg
Accessories
Bis & Tris
Thursday, October 11, 2018
Wednesday, October 10, 2018
Wednesday 10/10/18
Weightlifting
Snatch
Heavy Single - 90 kg (missed 95)
Clean & Jerk
Heavy Single - 110 kg (missed 115)
Snatch
Heavy Single - 90 kg (missed 95)
Clean & Jerk
Heavy Single - 110 kg (missed 115)
Saturday, October 6, 2018
Saturday 10/6/18
BJJ
X-Guard Sweep + Ankle Lock
Rolled 4 rounds of 5 min
Accessories
Back Squat (3:1:3:1)
5 sets x 5 reps @ 145#
Snatch Grip RDL (2:0:2:0)
3 sets x 8 reps @ 145#
Manual Resisted Hamstring Curl
3 sets x 10 reps
X-Guard Sweep + Ankle Lock
Rolled 4 rounds of 5 min
Accessories
Back Squat (3:1:3:1)
5 sets x 5 reps @ 145#
Snatch Grip RDL (2:0:2:0)
3 sets x 8 reps @ 145#
Manual Resisted Hamstring Curl
3 sets x 10 reps
Friday, October 5, 2018
Thursday, October 4, 2018
Wednesday, October 3, 2018
Monday, October 1, 2018
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