Weightlifting
Power Clean + Clean from Blocks Below Knee
6 sets x 1 rep @ 110 kg
Jerk
5 sets x 2 reps @ 115 kg
Accessories
Kettlebell Thrusters
2 sets x 10 reps @ 44#s
1/2 Turkish Get Up + Oblique Sit Ups
2 sets x 5 reps each side @ 26#
BJJ
De La Riva Practice
Rolled 4 rounds of 5 min
Accessories
Trap Bar Deadlift from 2" deficit
1 set x 1 rep @ 405#
3 sets x 5 reps @ 315#
Single Leg Box Jumps
3 sets x 5 reps each leg @ 2" higher each set
Weighted Abs stuff
Rowing
30 sec hard / 30 sec slow
5 rounds
ROMWOD
Primed
Tuesday, January 31, 2017
Monday, January 30, 2017
Monday 1/30/17
Weightlifting
Muscle Snatch
4 sets x 3 reps @ 40 kg
Snatch
3 waves x 1 rep @ 90, 93, 96 kg
Snatch Grip Push Press
5 sets x 3 reps @ 76 kg
Accessories
Banded March
3 sets x 60 sec
Strict Pull Ups
11 - 8 - 7 - 6
No Gi BJJ
Guillotine from butterfly
Rolled 5 rounds of 5 min
ROMWOD
Let's Roll
Muscle Snatch
4 sets x 3 reps @ 40 kg
Snatch
3 waves x 1 rep @ 90, 93, 96 kg
Snatch Grip Push Press
5 sets x 3 reps @ 76 kg
Accessories
Banded March
3 sets x 60 sec
Strict Pull Ups
11 - 8 - 7 - 6
No Gi BJJ
Guillotine from butterfly
Rolled 5 rounds of 5 min
ROMWOD
Let's Roll
Saturday, January 28, 2017
Saturday 1/28/17
Weightlifting
Clean & Jerk
3 waves x 1 rep @ 105, 110, 115 kg
Tempo + Pause Front Squat (3 sec down/up + 2 sec pause)
4 sets x 2 reps @ 93 kg
Clean & Jerk
3 waves x 1 rep @ 105, 110, 115 kg
Tempo + Pause Front Squat (3 sec down/up + 2 sec pause)
4 sets x 2 reps @ 93 kg
Friday, January 27, 2017
Thursday, January 26, 2017
Thursday 1/26/17
ROMWOD
Joan of Arc
Conditioning
1 min Ski
1 min Row
10 Hanging Leg Raises
10 rounds
Swimming
50 yards every 90 sec
25 rounds
Joan of Arc
Conditioning
1 min Ski
1 min Row
10 Hanging Leg Raises
10 rounds
Swimming
50 yards every 90 sec
25 rounds
Wednesday, January 25, 2017
Wednesday 1/25/17
Weightlifting
Snatch Balance (3 sec down + 2 sec hold)
4 sets x 3 reps @ 20, 30, 40, 50
Power Snatch + Snatch from Deficit
6 sets x 1 rep @ 84 kg
Pause Front Squat (3 sec in bottom)
4 sets x 3 reps @ 90 kg
Accessories
Strict Pull Ups
11 - 8 - 6 - 6
Snatch Balance (3 sec down + 2 sec hold)
4 sets x 3 reps @ 20, 30, 40, 50
Power Snatch + Snatch from Deficit
6 sets x 1 rep @ 84 kg
Pause Front Squat (3 sec in bottom)
4 sets x 3 reps @ 90 kg
Accessories
Strict Pull Ups
11 - 8 - 6 - 6
Tuesday, January 24, 2017
Tuesday 1/24/17
Weightlifting
Power Clean + Clean from Block Below Knee
6 sets x 1 rep @ 107 kg
Jerk
5 sets x 2 reps @ 110 kg (Triceps were smoked)
Accessories
Double KB Thrusters
10 reps @ 44#s
Czech Get Up to Oblique Sit
5 reps each side @ 26#
2 rounds
Sumo Deadlift
1 set x 1 rep @ 405#
3 sets x 5 reps @ 315#
Single Leg Box Jumps
3 sets x 5 reps each leg with higher box each set
Rowing
30 sec on / 30 sec off
10 rounds
ROMWOD
The Whole Enchilada
Power Clean + Clean from Block Below Knee
6 sets x 1 rep @ 107 kg
Jerk
5 sets x 2 reps @ 110 kg (Triceps were smoked)
Accessories
Double KB Thrusters
10 reps @ 44#s
Czech Get Up to Oblique Sit
5 reps each side @ 26#
2 rounds
Sumo Deadlift
1 set x 1 rep @ 405#
3 sets x 5 reps @ 315#
Single Leg Box Jumps
3 sets x 5 reps each leg with higher box each set
Rowing
30 sec on / 30 sec off
10 rounds
ROMWOD
The Whole Enchilada
Monday, January 23, 2017
Monday 1/23/17
ROMWOD
Lower Threes
Weightlifting
Muscle Snatch
4 sets x 3 reps @ 20, 30, 40, 40 kg
Snatch
3 waves x 1 rep @ 88, 91, 94
1 wave x 1 rep @ 91, 95, 100
Snatch Grip Push Press
5 sets x 3 reps @ 75 kg
Bottom Up Squat
1 set x 3 reps @ 135#
1 set x 3 reps @ 185#
1 set x 3 reps @ 205#
Accessories
Strict Pull Ups
11 - 7 - 6 - 6
Banded March
3 sets x 60 sec @ thick green w/ 3" lift
Power Clean
3 RM
250#
No Gi BJJ
Armbar from Butterfly
Rolled 5 rounds of 5 min
ROMWOD
Three's Company
Lower Threes
Weightlifting
Muscle Snatch
4 sets x 3 reps @ 20, 30, 40, 40 kg
Snatch
3 waves x 1 rep @ 88, 91, 94
1 wave x 1 rep @ 91, 95, 100
Snatch Grip Push Press
5 sets x 3 reps @ 75 kg
Bottom Up Squat
1 set x 3 reps @ 135#
1 set x 3 reps @ 185#
1 set x 3 reps @ 205#
Accessories
Strict Pull Ups
11 - 7 - 6 - 6
Banded March
3 sets x 60 sec @ thick green w/ 3" lift
Power Clean
3 RM
250#
No Gi BJJ
Armbar from Butterfly
Rolled 5 rounds of 5 min
ROMWOD
Three's Company
Sunday, January 22, 2017
Sunday 1/22/17
Conditioning
Messed around with a EMOM for about 40 or so min
Muscle Ups
Double Unders
Ski
Split Jumps
Burpees
Box Jumps
Strict Pull Ups
ROMWOD
Finish What You Start
Messed around with a EMOM for about 40 or so min
Muscle Ups
Double Unders
Ski
Split Jumps
Burpees
Box Jumps
Strict Pull Ups
ROMWOD
Finish What You Start
Saturday, January 21, 2017
Friday, January 20, 2017
Friday 1/20/17
Conditioning
10 cal Ski
10 cal Row
30 min AMRAP
No idea how many rounds
Weightlifting
Clean & Jerk
3 waves x 1 rep @ 105, 110, 115 kg
Tempo + Pause Front Squat
3 sec down and up + 2 sec pause
4 sets x 2 reps @ 90, 90, 90, 95 kg
Accessories
Strict Pull Ups
10 - 7 - 6 - 6
BJJ
Rolled 10 rounds of 3 min
ROMWOD
Timber
10 cal Ski
10 cal Row
30 min AMRAP
No idea how many rounds
Weightlifting
Clean & Jerk
3 waves x 1 rep @ 105, 110, 115 kg
Tempo + Pause Front Squat
3 sec down and up + 2 sec pause
4 sets x 2 reps @ 90, 90, 90, 95 kg
Accessories
Strict Pull Ups
10 - 7 - 6 - 6
BJJ
Rolled 10 rounds of 3 min
ROMWOD
Timber
Thursday, January 19, 2017
Thursday 1/19/17
ROMWOD
Hercules 2.0
Conditioning
Swimming
50 yards every 90 sec (about 1:1)
20 rounds
Hercules 2.0
Conditioning
Swimming
50 yards every 90 sec (about 1:1)
20 rounds
Wednesday, January 18, 2017
Wednesday 1/18/17
Weightlifting
Snatch Balance
4 sets x 3 reps @ 20, 30, 40, 45 kg
Power Snatch + Snatch from Deficit
6 sets x 1 rep @ 82, 82, 82, 83, 84, 85 kg
Pause Front Squat
4 sets x 3 reps w/ 3 sec pause @ 90 kg
Accessories
1000 m Ski
Strict Pull Ups
10 - 7 - 6 - 5
Double Kettlebell Thrusters
10 reps @ 26, 35, 44#
Czech Get Up to Oblique Sit Up
5 reps each side @ 18#
3 rounds
Lateral Goblet Walk with Valgus Band
5 reps each side w/ 18#
Kettlebell Pull Over (3 Month position)
7 reps @ 26#
Single Arm Kettlebell Bench (3 Month position)
5 reps each side @ 44#
3 rounds
Double Unders
500 reps
ROMWOD
Need for Speed
Snatch Balance
4 sets x 3 reps @ 20, 30, 40, 45 kg
Power Snatch + Snatch from Deficit
6 sets x 1 rep @ 82, 82, 82, 83, 84, 85 kg
Pause Front Squat
4 sets x 3 reps w/ 3 sec pause @ 90 kg
Accessories
1000 m Ski
Strict Pull Ups
10 - 7 - 6 - 5
Double Kettlebell Thrusters
10 reps @ 26, 35, 44#
Czech Get Up to Oblique Sit Up
5 reps each side @ 18#
3 rounds
Lateral Goblet Walk with Valgus Band
5 reps each side w/ 18#
Kettlebell Pull Over (3 Month position)
7 reps @ 26#
Single Arm Kettlebell Bench (3 Month position)
5 reps each side @ 44#
3 rounds
Double Unders
500 reps
ROMWOD
Need for Speed
Tuesday, January 17, 2017
Tuesday 1/17/17
Weightlifting
Power Clean + Clean from Blocks Below Knee
6 sets x 1 rep @ 105 kg
Jerk
5 sets x 2 reps @ 112, 112, 112, 115, 120 kg
BJJ
De La Riva Practice
Rolled 5 rounds of 5 min
Accessories
Trap Bar Deadlift
1 set x 1 rep @ 425#
3 sets x 5 reps @ 275#
Box Jumps
1 set x 1 rep
1 set x 3 reps
Weighted Ab Stuff
Light Rear Flys
2K Row at easy pace (10:00)
ROMWOD
Halfway There
Power Clean + Clean from Blocks Below Knee
6 sets x 1 rep @ 105 kg
Jerk
5 sets x 2 reps @ 112, 112, 112, 115, 120 kg
BJJ
De La Riva Practice
Rolled 5 rounds of 5 min
Accessories
Trap Bar Deadlift
1 set x 1 rep @ 425#
3 sets x 5 reps @ 275#
Box Jumps
1 set x 1 rep
1 set x 3 reps
Weighted Ab Stuff
Light Rear Flys
2K Row at easy pace (10:00)
ROMWOD
Halfway There
Monday, January 16, 2017
Monday 1/16/17
Weightlifting
Muscle Snatch
4 sets x 3 reps @ 20, 30, 35, 40 kg
Snatch
3 waves x 1 rep @ 80. 82, 85% (86, 89, 92 kg)
Snatch Grip Push Press
5 sets x 3 reps @ 70 kg
Bottom Up Squat
5 sets x 3 reps @ 185#
Accessories
Double Unders
1000 reps
Strict Pull ups
11 - 6 - 5 - 4
ROMWOD
Sweet Spot
Muscle Snatch
4 sets x 3 reps @ 20, 30, 35, 40 kg
Snatch
3 waves x 1 rep @ 80. 82, 85% (86, 89, 92 kg)
Snatch Grip Push Press
5 sets x 3 reps @ 70 kg
Bottom Up Squat
5 sets x 3 reps @ 185#
Accessories
Double Unders
1000 reps
Strict Pull ups
11 - 6 - 5 - 4
ROMWOD
Sweet Spot
Saturday, January 14, 2017
Saturday 1/14/17
Accessories
Stability Jerk Recovery
3 sets x 3 reps @ 4x26# KBs
Double Unders
500 reps
BJJ
Back Escape
Rolled 3 rounds of 5 min
Stability Jerk Recovery
3 sets x 3 reps @ 4x26# KBs
Double Unders
500 reps
BJJ
Back Escape
Rolled 3 rounds of 5 min
Friday, January 13, 2017
Friday 1/13/17
Weightlifting
Power Clean + Clean
6 sets x 1 rep @ 110 kg
Jerk
5 sets x 2 rep @ 111 kg
Accessories
Double Unders
1000 reps
Strict Pull Ups
10 - 6 - 5 - 4
Power Clean + Clean
6 sets x 1 rep @ 110 kg
Jerk
5 sets x 2 rep @ 111 kg
Accessories
Double Unders
1000 reps
Strict Pull Ups
10 - 6 - 5 - 4
Thursday, January 12, 2017
Wednesday, January 11, 2017
Wednesday 1/11/17
Weightlifting
Power Snatch + Snatch
6 sets x 1 rep @ 82 kg
Tempo Front Squat (4 sec down/4 sec up)
4 sets x 3 reps @ 80 kg
Accessories
Double Unders
1500 reps (make up for 2 days)
Strict Pull Ups
10 - 6 - 4 - 4
ROMWOD
Flock of Pigeons
Tuesday, January 10, 2017
Tuesday 1/10/17
Weightlifting
Jerk Holds (2 sec in dip and split)
4 sets x 2 reps @ 71 kg
Clean Deadlift + Hang Clean
4 sets x 2 reps @ 60, 65, 70, 75 kg
Clean from Blocks Above the Knee
4 sets x 2 reps @ 106 kg
BJJ
De La Riva practice
Rolled 5 rounds of 5 min
Accessories
Sumo Deadlift
1 set x 1 rep @ 415#
3 sets x 5 reps @ 315#
Weighted Crunches
Box Jumps
1 set x 5 reps
1 set x 3 reps
1 set x 1 rep
*Increasing height each set*
Seated Dumbbell Shoulder Press
1 set x 5 reps @ 25s, 30s, 35s, 40s, 45s
Jerk Holds (2 sec in dip and split)
4 sets x 2 reps @ 71 kg
Clean Deadlift + Hang Clean
4 sets x 2 reps @ 60, 65, 70, 75 kg
Clean from Blocks Above the Knee
4 sets x 2 reps @ 106 kg
BJJ
De La Riva practice
Rolled 5 rounds of 5 min
Accessories
Sumo Deadlift
1 set x 1 rep @ 415#
3 sets x 5 reps @ 315#
Weighted Crunches
Box Jumps
1 set x 5 reps
1 set x 3 reps
1 set x 1 rep
*Increasing height each set*
Seated Dumbbell Shoulder Press
1 set x 5 reps @ 25s, 30s, 35s, 40s, 45s
Monday, January 9, 2017
Monday 1/9/17
Weightlifting
Snatch Deadlift + Hang Snatch Above Knee
4 sets x 2 reps @ 45, 50, 55, 55 kg
Snatch from Blocks Above Knee
4 sets x 2 reps @ 82 kg
Accessories
500 DUs
Strict Pull Ups
10 - 5 - 4 - 4
BJJ No Gi
Butterfly Sweep
Rolled 5 rounds of 5 min
ROMWOD
Play It Again
Snatch Deadlift + Hang Snatch Above Knee
4 sets x 2 reps @ 45, 50, 55, 55 kg
Snatch from Blocks Above Knee
4 sets x 2 reps @ 82 kg
Accessories
500 DUs
Strict Pull Ups
10 - 5 - 4 - 4
BJJ No Gi
Butterfly Sweep
Rolled 5 rounds of 5 min
ROMWOD
Play It Again
Saturday, January 7, 2017
Saturday 1/7/17
Accessories
Bandbell Overhead Holds and Bench Press
Double Unders
500 reps
Conditioning
12 Burpees
35 Double Unders
5 rounds
4:32
Bandbell Overhead Holds and Bench Press
Double Unders
500 reps
Conditioning
12 Burpees
35 Double Unders
5 rounds
4:32
Friday, January 6, 2017
Friday 1/6/17
Weightlifting
Power Clean + Clean
6 sets x 1 reps @ 109 kg
Jerk
5 sets x 2 reps @ 110 kg
Accessories
Kettlebell Walking Lunge
4 sets x 16 reps @ 44#x2
Supported Kettlebell Floor Press
3 sets x 5 reps each side @ 44#
Strict Pull Ups
9 - 5 - 4 - 4
Double Unders
500 reps
ROMWOD
Shoulders and More
Power Clean + Clean
6 sets x 1 reps @ 109 kg
Jerk
5 sets x 2 reps @ 110 kg
Accessories
Kettlebell Walking Lunge
4 sets x 16 reps @ 44#x2
Supported Kettlebell Floor Press
3 sets x 5 reps each side @ 44#
Strict Pull Ups
9 - 5 - 4 - 4
Double Unders
500 reps
ROMWOD
Shoulders and More
Thursday, January 5, 2017
Wednesday, January 4, 2017
Wednesday 1/4/17
ROMWOD
Focus on Today
Weightlifting
Power Snatch + Snatch
6 sets x 1 rep @ 80 kg
Tempo Front Squat (4 sec down / 4 sec up)
4 sets x 3 reps @ 70 kg
Accessories
Strict Pull Ups
9 - 5 - 4 - 3
50 Double Unders
5 Barbell Lat Sweeps (45#)
10 rounds
ROMWOD
Triple Play
Focus on Today
Weightlifting
Power Snatch + Snatch
6 sets x 1 rep @ 80 kg
Tempo Front Squat (4 sec down / 4 sec up)
4 sets x 3 reps @ 70 kg
Accessories
Strict Pull Ups
9 - 5 - 4 - 3
50 Double Unders
5 Barbell Lat Sweeps (45#)
10 rounds
ROMWOD
Triple Play
Tuesday, January 3, 2017
Tuesday 1/3/17
Weightlifting
Jerk Holds (2 sec pause in dip and split)
4 sets x 2 reps @ 70 kg
Clean Deadlift + Hang Clean
4 sets x 2 reps @ 60, 65, 60, 75 kg
Clean from Block Above Knee
4 sets x 2 reps @ 105 kg
BJJ
Helicopter Armbar
Rolled 5 rounds of 5 min
Accessories
Split Squats
3 sets x 5 reps each leg @ 35# KBs
Double Unders
500 reps
GHD Sit Ups
3 sets x 10 reps
Jerk Holds (2 sec pause in dip and split)
4 sets x 2 reps @ 70 kg
Clean Deadlift + Hang Clean
4 sets x 2 reps @ 60, 65, 60, 75 kg
Clean from Block Above Knee
4 sets x 2 reps @ 105 kg
BJJ
Helicopter Armbar
Rolled 5 rounds of 5 min
Accessories
Split Squats
3 sets x 5 reps each leg @ 35# KBs
Double Unders
500 reps
GHD Sit Ups
3 sets x 10 reps
Monday, January 2, 2017
Monday 1/2/17
Accessories
500 DUs
Strict Pull Ups
8 - 4 - 5 - 3
Weightlifting
Snatch Deadlift + Hang Snatch Above Knee
4 sets x 2 reps @ 40, 45, 50, 55 kg
Snatch from Blocks Above Knee
4 sets x 2 reps @ 80 kg
BJJ No Gi
Wheel Sweep
Rolled 5 rounds of 5 min
ROMWOD
Simply The Best
500 DUs
Strict Pull Ups
8 - 4 - 5 - 3
Weightlifting
Snatch Deadlift + Hang Snatch Above Knee
4 sets x 2 reps @ 40, 45, 50, 55 kg
Snatch from Blocks Above Knee
4 sets x 2 reps @ 80 kg
BJJ No Gi
Wheel Sweep
Rolled 5 rounds of 5 min
ROMWOD
Simply The Best
Sunday, January 1, 2017
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