Thursday 1/31/19

Conditioning
BikeErg
13,037 m
33:23

Ski
2155 m
10:04

Wednesday 1/30/19

Conditioning
BikeErg
10,033 m


Accessories
Strict Pull Up
4 sets x 5 reps

Banded Strict Press
4 sets x 10 reps @ bar + red bands (Last bench hole)

Prone Shoulder Extensions
4 sets x 12 reps @ 10#s

Ring Dip
4 sets x 8 reps @ 10#

Tabata Prone Dumbbell Row
20#s (12+ every set)

Rower Pike Up
5 sets x 10 reps

Monday 1/28/19

Accessories
Back Squat
1 set x 10 reps @ 240#
1 set x 10 reps @ 240# (3 assisted)
1 set x 10 reps @
1 set x 10 reps @
1 set x 10 reps @
1 set x 10 reps @

Thursday 1/24/19

Conditioning
Bike
10,025 m
24:45


Accessories
Back Squat
3 sets x 10 reps @ 55 kg

Ring Dip
3 sets x 10 reps

Dip Support Leg Raises
3 sets x 10 reps

Tabata Banded Bicep Curls (red)
 - Rest 1 min -
Tabata Banded Tricep Extensions (red)


Conditioning
20 cal AirDyne
10 DB Snatch (60/40)
20 cal Ski
15 min AMRAP

6 rnds + 1 cal Ski

Partner w/ Andi


ROMWOD
O'Malley

Wednesday 1/23/19

Weightlifting
Clean Deadlift + Clean Pull + Clean
3 sets x 1 + 1 + 1 reps @ 102, 103, 104 kg

Strict Pull Ups
4 sets x 5 reps


Accessories
Bottom Up Front Rack Lunge (B)
4 sets x 6 reps each leg @ 125#

Sumo Deadlift
3 sets x 10 reps @ 225#

Manual Resisted Hamstring Curl
3 sets x 10 reps

Banded Box Step Up
3 sets x 30 reps each leg @ 16" w/ green

Stall Bar Hanging Leg Raise
5 sets x 3 reps w/ 10 sec lower

Tuesday 1/22/19

Accessories
Banded Strict Press
5 sets x 10 reps @ bar + red bands (Last bench hole)

T-Bar Row
4 sets x 8 reps @ 85#

Ring Dip
4 sets x 10 reps

Prone Shoulder Extensions
3 sets x 12 reps @ 10#s

Pec Fly
3 sets x 12 reps @ 10#s


Conditioning
48 DUs
12 S2OH (75#)
5 C2B
13 min AMRAP

8 rnds + 48 DUs


ROMWOD
Work Hard Feel Good

Monday 1/21/19

Weightlifting
Snatch Pull + Snatch
5 sets x 2 + 1 reps @ 80 kg

Back Squat
Heavy Triple
120 kg

Strict Pull Ups
4 sets x 5 reps


Accessories
Step Back Lunge
3 sets x 10 reps each leg @ 115#

Sumo Deadlift
3 sets x 7 reps @ 255#

Hip Thrust
3 sets x 12 reps @ 95#

Banded Box Step Up
3 sets x 30 reps each leg @ 16" w/ green band

Stall Bar Hanging Leg Raises
3 sets x 10 reps

Friday 1/18/19

Weightlifting
Back Squat + Jerk
5 sets x 2 + 2 reps @ 110 + 90 kg


Accessories
Banded Strict Press
5 sets x 10 reps @ bar + red bands (Last bench hole)

Double Kettlebell Front Rack Static Lunge (2:0:2:0)
3 sets x 8 reps each leg @ 44#s
 - Superset -
8 Ring Dips

RDL (2:0:2:0)
3 sets x 10 reps @ 105#
 - Superset -
ME L-Hang

Prone Row (2:1:1:2)
3 sets x 12 reps @ 20#s
 - Superset -
50 Banded Bicep Curls (red)


Conditioning
Acid Bath
500 m Ski
500 m Row
10000 m Bike

5:52

Wednesday 1/16/19

ROMWOD
Work Ethic Worth Millions


Weightlifting
Hang Clean + Clean
1 + 2 reps
1 set @ 90 kg
5 sets @ 65kg (TnG)

Back Squat
Heavy Double
120 kg

Strict Pull Up
4 sets x 5 reps


Accessories
Front Rack Step Back Lunge
4 sets x 10 reps each leg @ 65#

Stagger Good Morning
4 sets x 8 reps each leg @ 65#

Hip Thrust
4 sets x 10 reps @ 95#

Landmine Thrusters
3 sets x 12 reps @ 25#

Banded Box Step Ups
3 sets x 30 reps each leg @ 16" w/ green band

Stall Bar Hanging Leg Raises
3 sets x 11 reps

Tuesday 1/15/19

Conditioning
30 min BikeErg
13,507 m


Accessories
Strict Press
4 sets x 8 reps @ 85#
 - Superset -
10 Scap Pull Ups

Prone Dumbbell Row
4 sets x 8 reps @ 45#s

Ring Dips
4 sets x 10 reps

Bench Prone Dumbbell Shoulder Extensions
3 sets x 12 reps @ 10#s

Tabata Bottom Up Alt Dumbbell Bench Press
20#s


ROMWOD
Success Is A Decision

Monday 1/14/19

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg

Front Squat
Heavy Single - 115 kg


Accessories
Back Squat
4 sets x 8 reps @ 165#

RDL
4 sets x 8 reps @ 165#

Hip Thrust
3 sets x 12 reps @ 75#

Calf Raises
3 sets x 10 reps @ 45#

Banded Box Step Ups
3 sets x 30 reps each leg @ 16" w/ blue band

Stall Bar Hanging Leg Raises
3 sets x 10 reps
 - Superset -
20 sec Chinese Plank

Sunday 1/13/19

Accessories
Squat Jump
3 sets x 1 rep

Countermovement Jump
3 sets x 1 rep
2 sets x 3 reps

Back Squat
1 RM - 300# (Failed 310#)

Squat Jump
3 sets x 1 rep

Countermovement Jump
3 sets x 1 rep
2 sets x 3 reps

Wednesday 1/9/19

Accessories
Back Squat (2:0:2:0)
3 sets x 10 reps @ 135#

Manual Resisted Hamstring Curl
3 sets x 10 reps

Banded Box Step Up
3 sets x 30 reps each leg @ 16" w/ green band

Chinese Plank w/ Leg Raise
3 sets x 10 reps each leg


Conditioning
20 min Bike Erg
8273 m


ROMWOD
Actions Speak Louder

Tuesday 1/8/19

Accessories
Strict Press (2:0:2:0)
3 sets x 8 reps @ 75#
 - Superset -
30 Scap Pull Ups

Bench Prone Shoulder Extension
3 sets x 12 reps @ 10#s

Prone Row
3 sets x 10 reps @ 35#s
 - Superset -
50 Banded Barbell Curls (red band)


Conditioning
30 min Ski
7024 m


ROMWOD
Adventure Awaits

Monday 1/7/19

Weightlifting
Snatch
4 sets x 3 reps @ 70, 72, 75, 75 kg

Clean & Jerk
3 sets x 3 reps @ 80, 90, 95 kg


ROMWOD
Today We Do


Accessories
Deadlift
3 sets x 8 reps @ 245#

Step Back Lunge
3 sets x 10 reps each leg @ 75#

Hip Thrust
3 sets x 14 reps @ 95#

Manual Resisted Hamstring Curl
3 sets x 10 reps

Banded Box Step Up
3 sets x 30 reps each leg @ 20" w/ green band

Stall Bar Hanging Leg Raise
5 sets x 10 reps


ROMWOD
Sailing Lessons

Saturday 1/5/19

BJJ
Takedowns
Rolled 6 rounds of 5 min

Friday 1/4/19

Weightlifting
Power Clean + Hang Power Clean + Eccentric Clean
5 sets x 1+1+1 reps @ 70 kg

Pause Jerk
5 sets x 2 reps @ 40 kg


Conditioning
500 m Row
10 m Farmer Carry (70#s)
10 V-Ups
10 m Farmer Carry
11 min AMRAP

3 + 405 m


ROMWOD
Battle Minded

Thursday 1/3/19

BJJ No Gi
Drilled
Takedown
Guard Pass/Reguard


ROMWOD
Forward Momentum

Wednesday 1/2/19

Weightlifting
Power Snatch + Hang Snatch (Above Knee)
5 sets x 2 reps @ 50 kg

Back Squat
3 sets x 10 reps @ 70 kg


Accessories
Dumbbell Bench Press
8 reps @ 55#s
 - Superset -
50 Banded Bicep Curls (red)

Prone Dumbbell Row
10 reps @ 35#s
 - Superset -
15 Push Ups

Seated Alternating Single Arm Dumbbell Strict Press
10 reps each arm @ 15#s
 - Superset -
Dumbbell Pull Overs @35#s

10 sec Hollow Hold
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
Every 2:30
5 sets


ROMWOD
Fearless Flexibility

Tuesday 1/1/19

Weightlifting
Snatch
5 sets x 1 rep @ 40 kg

Clean & Jerk
5 sets x 1 rep @ 60 kg