Monday 12/24/18

Conditioning
50 Lunges
20 Burpees
5 rounds

Sunday 12/23/18

Conditioning
10 Burpees
5 Push Ups
10 Burpees
10 Air Squats
5 rounds


20 sec Hollow Hold
4 sets

Sunday 12/16/18

Conditioning
100 Sand Burpees

Saturday 12/15/18

Conditioning
20 Incline Push Ups
100 m Sand Run
20 Air Squats
100 m Sand Run
5 rounds

Monday 12/10/18

Conditioning
Tailpipe

A: 250 m Row
B: DKB FR Hold
3 rounds each

6:36 w/ Maire (35#s)

6:20 w/ Bekah (35#s)


Weightlifting
Clean Pull + Power Clean + Clean
4 sets x 1+1+1 reps @ 80 kg

Sunday 12/9/18

Conditioning
Row
30 min
7468 m

Saturday 12/8/18

Conditioning
BikeErg
6,777 m
15:06


Accessories
Banded Deadlift
4 sets x 3 reps @ 185# + black bands


Conditioning
20 KBS (62#)
20 cal Row
20 V-Ups
20 cal AirDyne
3 rounds

Friday 12/7/18

Accessories
Strict Press
8 reps
8 min EMOM

Banded Chin Up
8 reps w/ black band
8 min EMOM

Back Squat
3 sets x 10 reps @ 165#


Conditioning
Ski Sprint
200 m
6 rounds each

Partnered with Chloe

Wednesday 12/5/18

Accessories
Back Squat (2:0:2:1)
4 sets x 10 reps @ 80 kg

Manual Hamstring Curl
3 sets x 10 reps

Body Saw
3 sets x 10 reps

Tuesday 12/4/18

Weightlifting

Power Snatch

5 sets x 3 reps @ 165#

Conditioning

100 DUs

21 Thrusters (95#)

100 DUs

21 T2B

100 DUs

21 Wall Ball (20#)

100 DUs

21 Pull Ups

10:26

Monday 12/3/18

Weightlifting
Snatch Pull + Snatch
3 sets x 3 + 1 @ 70 kg

Deadlift
Worked up to a triple at 160 kg


Conditioning
Ski
500 m
1 min rest
6 rounds

17:37

Saturday 12/1/18

Accessories
Back Squat
5 sets x 3 reps @ 245#


Conditioning
15 - 12 - 9 - 6 - 3
Incline Dumbbell Bench Press (40#s)
Dual Dumbbell Deadlift (90#s)
Wall Ball

1 Legless Rope Climb between rounds

Friday 11/30/18

Weightlifting
Snatch Balance w/ 3 sec pause
5 sets x 2 reps @ 60 kg

Pause Power Snatch + Pause Snatch from deficit
5 sets x 1+1 reps @ 70 kg

Pause Front Squat (3 sec)
5 sets x 3 reps @ 90 kg

Wednesday 11/28/18

Weightlifting
Eccentric Clean + Clean + Front Squat
5 sets x 1+1+1 reps @ 100 kg

Jerk Dip + Jerk
5 sets x 2+1 reps @ 80 kg

Jerk Dips
5 sets x 4 reps @ 150 kg


Accessories
Clean Deadlift (3:1:1:3)
5 sets x 2 reps @ 225#

Clean Pull from Above Knee Blocks
5 sets x 5 reps @ 205#


Conditioning
15 KBS (53#)
20 sec L-Sit Tuck
5 Burpee Broad Jumps (6')
100 DUs
Every 4 min
5 rounds

Tuesday 11/27/18

Accessories
Strict Press + Push Press
5 sets x 10 + 10 reps @ 65#

BikeErg
20 min
7593 m


Conditioning
12 Cal Row
3-6-9-12... HSPU
14 min AMRAP

134 reps

Monday 11/26/18

Weightlifting
Tall Snatch
5 sets x 4 reps @ 20 kg

Snatch Pull + Hang Snatch + Snatch
5 sets x 1+1+1 reps @ 72 kg

Deficit DB Bulgarian Split Squat
5 sets x 5 reps each leg @ 25#s


Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
4 sets x 6 reps @ 55#s

Supinated Bent Over Row (2:1:X:1)
4 sets x 6 reps @ 65#

Lateral Box Step Over
3 sets x 6 reps each leg @ 55#s

Ring Row (2:1:X:1)
3 sets x 10 reps

Forearm Plank
3 sets x 60 sec


Conditioning
30 sec Single Leg Wall Sit each leg
30 sec Russian Twists (20#)
10 Dumbbell Power Clean (45#s)
Every 4 min
3 rounds


Conditioning
Ski
1 min on / 30 sec off
10 rounds

2751 m

Saturday 11/24/18

Conditioning
1K Bike
100 DUs
1K Ski
100 DUs
4 rounds

28:28 w/ Joe C

Friday 11/23/18

Weightlifting
Snatch
Heavy Single
92 kg


Accessories
Banded Box Step Up
2 sets x 15 reps each leg


Conditioning
2000 m Ski

8:04.4

Wednesday 11/21/18

Conditioning
Min 1: 12 Dumbbell Step Ups (35#s)
Min 2: 6 Strict Pull Ups
Min 3: 20 sec L-Sit
4 rounds
 - Rest 2 min -
Min 1: 50 DUs
Min 2: 10 Double Kettlebell Snatch (26#s)
Min 3: 2 Rope Climbs (Legless)
4 rounds


Accessories
Back Squat (3:2:X:1)
3 sets x 3 reps @ 185, 195, 205#
2 sets x2 reps @ 225, 235#

RNT Static Lunge w/ Double Kettlebell Front Rack
4 sets x 6 reps each leg @ 35#s

Strict Chest to Bar Pull Ups
4 sets x 6 reps

Single Arm Cross Body RDL (3:1:1:1)
2 sets x 8 reps each arm @ 35#

Seated Dumbbell Press (3:1:1:1)
2 sets x 8 reps each arm @ 30#


Weightlifting
Snatch Balance (3 sec pause in hole)
5 sets x 3 reps @ 40 kg

Power Snatch + Snatch from Blocks at Knee
5 sets x 2 + 1 reps @ 70, 72, 74, 76, 78 kg

Clean Pull
5 sets x 3 reps @ 110 kg


Conditioning
10 m Handstand Walk
20 m Front Rack Lunge (45#)
30 Russian Twist (20#)
40 m Reverse Sled Drag (135#)
3 rounds

Tuesday 11/20/18

Accessories
Clean Deadlift (3:1:3:1)
5 sets x 2 reps @ 245#

Deadlift from Below Knee Blocks
5 sets x 3 reps @ 315#


Conditioning
10 Sumo Deadlift High Pull (75#)
 - Rest 15 sec -
20 Russian Twist (20#)
 - Rest 15 sec -
5 Box Jump Overs (24")
 - Rest 15 sec -
18 cal Row
 - Rest 60 sec -
5 rounds


Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
4 sets x 6 reps @ 50#s

Prone Row (2:1:X:1)
4 sets x 8 reps @ 65#


Conditioning
60 sec Wall Sit
30 sec Sit Ups
10 Alt Dumbbell Snatch (80#)
Every 3:30
3 rounds

Saturday 11/17/18

BJJ
Half Guard Passes
Rolled 3 rounds of 5 min


Accessories
Seated Filly Press (3:1:X:1)
4 sets x 6 each arm @ 44# KB / 30# DB

T-Bar Row (3:1:X:1)
4 sets x 8 reps @ 35#


Conditioning
8 Burpee Box Jumps (30")
12 V-Ups
16 cal AirDyne
Every 3 min
6 rounds

Friday 11/16/18

Weightlifting
Clean & Jerk
Heavy Single - 115 kg


Accessories
Z-Press
2 sets x 5 reps @ 95, 100#
2 sets x 4 reps @ 105, 110#
1 set x 3 reps @ 115#

Incline Single Arm Dumbbell Bench Press (3:0:X:0)
3 sets x 6 reps each arm @ 25#

Push Up (2:0:X:1)
3 sets x 10 reps

Prone Row (2:1:X:1)
3 sets x 8 reps


Conditioning
1K Ski
3:40.7

Wednesday 11/14/18

Accessories
30 sec Forearm Plank
10/10 Oblique Crunch
30 sec Hollow Hold
5 sets

Banded Strict Pull Ups (2:0:2:0)
3 sets x 8 reps w/ black band

Bandbell Bench Press
3 sets x 12 reps @ 4x26#


Conditioning
5 Deadlift (245#)
10 Wall ball (20#)
6 min AMRAP

110 reps

Tuesday 11/13/18

Conditioning
100 cal Row
70 Push Ups
2 rounds

13:54 w/ Kylee


Accessories
Segmented Clean Deadlift (3:1:3:1)
3 sets x 3 reps @ 205, 225, 245#
2 sets x 2 reps @ 265, 285#

Deadlift from Blocks Below Knee
4 sets x 4 reps @ 315


Conditioning
100 cal Row
70 Push Ups
2 rounds

14:49 w/ Matt Snyder

Monday 11/12/18

Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
4 sets x 6 reps @ 50#s

Dual Dumbbell Prone Row (2:0:X:2)
4 sets x 8 reps @ 20#s

Ring Face Pull (2:1:X:0)
3 sets x 8 reps

Ring Plank (feet elevated 12")
3 sets x 45 sec


Conditioning
50 sec Wall Sit
12 Ring Push Ups
12 DB Snatch (70#)
4 rounds

Saturday 11/10/18

Accessories
Seated Good Morning
4 sets x 10 reps @ 95#
 - Super set -
DB Bulgarian Split Squats
8 reps each leg @ 50#s


Conditioning
12 Power Snatch (65#)
8 Bar Over Burpees
5 min AMRAP
 - Rest 3 min -
8 Power Snatch (75#)
6 Bar Over Burpees
5 min AMRAP
 - Rest 3 min -
4 Power Snatch (95#)
4 Bar Over Burpees
5 min AMRAP

3+6, 3+10, 6+1

Accessories
1: 40 m Sandbag Carry (150#)
2: 5 Axle G2OH (165#)
3: 60 sec Reverse Seld Drag (2x45#)
Every 90 sec each set
3 sets


Conditioning
3 Wall Climbs
20 m Seated Sled Pull (70#)
10 Windshield Wipers (95#)
15 min AMRAP

Friday 11/9/18

Weightlifting
Pause Power Clean + Clean + Front Squat
5 sets x 1 + 1 + 1 reps @ 90, 95, 98, 100, 102 kg

Push Press + Jerk
5 sets x 2 + 1 reps @ 70 kg


Accessories
Z-Press
1 set x 7 reps @ 85#
1 set x 6 reps @ 90#
1 set x 5 reps @ 95#
2 sets x 4 reps @ 100, 105#

Incline Dumbbell Bench Press (3:0:X:0)
3 sets x 6 reps @ 45#s

Parallette Push Up (2:1:2:1)
3 sets x 8 reps

Prone Dumbbell Row (3:1:X:1)
3 sets x 8 reps @ 25#s


Conditioning
300 m Row
10 Axle Deadlift (145#)
5 DKB Strict Press (35#s)
5 DKB Push Press
20 m DB Bear Crawl (30#s)
Every 5 min
4 sets

Wednesday 11/7/18

Accessories
Back Squat (3:2:X:1)
2 sets x 5 reps @ 135, 155#
2 sets x 4 reps @ 175, 195#
1 set x 3 reps @ 215#

RNT Split Squat
3 sets x 6 reps each leg @ 50#s + Blue band

Strict Pull Up
3 sets x 5 reps

Dumbbell Single Leg RDL
3 sets x 6 reps each leg @ 40#s

Seated Single Arm Dumbbell Press
3 sets x 6 reps each arm @ 30#


Conditioning
30 sec Air Dyne
8 Ring Row
4 Strict T2B
6 Kipping T2B
2 Wall Climbs
10 min AMRAP

4 rnds + 8 ring row

Tuesday 11/6/18

Accessories
Clean Deadlift (3:1:3:1)
2 sets x 4 reps @ 165, 185#
2 sets x 3 reps @ 205, 225#
1 set x 2 reps @ 245#

Deadlift from Above Knee Blocks
4 sets x 3 reps @ 365#


Conditioning
10 Hang Power Clean (75#)
 - Rest 15 sec -
30 sec Hollow Rock
 - Rest 15 sec -
8 Seated Box Jumps (30")
 - Rest 15 sec -
300 m Row
 - Rest 60 sec -
5 sets

Saturday 11/3/18

Accessories
Z Press
1 set x 8 reps @ 65#
1 set x 7 reps @ 70#
1 set x 6 reps @ 75#
1 set x 5 reps @ 80#

Incline DB Bench Press (3:1:X:1)
3 sets x 8 reps @ 35#s

Dip (2:1:X:1)
3 sets x 6 reps

Strict Pull Up
3 sets x 8 reps


Conditioning
60 sec AirDyne (20-25 cal/min)
10 Double Dumbbell Deadlift (70#s)
30 m Bear Crawl (Controlled)
50 DUs
4 rounds

17:30

Friday 11/2/18

Accessories
Banded Ring Dip (3:1:1:1)
3 sets x 6 reps w/ blue band

Ring Row Hold
3 sets x 45 sec

5 Hanging Strict Leg Raises
20 Russian Twists
20 sec Hollow Hold
Every 2 min
5 sets


Weightlifting
Snatch
5 sets x 1 rep @ 80 kg

Clean & Jerk
5 sets x 1 + 2 reps @ 80 kg


Accessories
Back Squat (3:2:X:1)
2 sets x 6 reps @ 115/135#
2 sets x 5 reps @ 155/175#
1 set x 4 reps @ 195#

RNT Split Squat (2:0:X:1)
3 sets x 8 reps each side @ 40#s

Ring Pull Up
3 sets x 6 reps

DB Single Leg RDL (2:0:1:1)
3 sets x 8 reps each leg @ 30#s

Single Arm Dumbbell Strict Press (2:1:1:2)
3 sets x 8 reps each arm @ 20#

Thursday 11/1/18

Accessories
Clean Deadlift (3:1:3:1)
2 sets x 5 reps @ 155, 175#
2 sets x 4 reps @ 195, 215#
1 set x 3 reps @ 235#

Deadlift from Above Knee Blocks
4 sets x 5 reps @ 365 w/ straps


Conditioning
12 KBS (80#)
 - Rest 15 sec -
30 sec Hollow Hold
 - Rest 15 sec -
8 Box Jump (30")
 - Rest 15 sec -
60 sec Row
 - Rest 60 sec -
5 sets

19:38


Accessories
20 sec Active Hang
10 Pike Ups
20 sec Handstand
Every 2 min
5 sets

Wednesday 10/31/18

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

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

Sunday 10/28/18

Weightlifting

Strongest Unicorn

BW 80.95

Snatch
90/95/100

Clean & Jerk
111/116/121

Saturday 10/27/18

Weightlifting
Power Snatch
1 set x 1 rep @ 60 kg

Power Clean & Jerk
1 set x 1 rep @ 80 kg

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

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

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

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

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#

Thursday 10/18/18

Weightlifting
Jerk
Worked up to a single at 120 kg (Missed 123 and 125)

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#

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

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

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

Thursday 10/11/18

Conditioning
10 Strict T2B
500 m Row
15 min AMRAP

5 rounds + 1 rep

Wednesday 10/10/18

Weightlifting
Snatch
Heavy Single - 90 kg (missed 95)

Clean & Jerk
Heavy Single - 110 kg (missed 115)

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

Friday 10/5/18

Conditioning
"Guido"

21 - 15 - 9
Deadlift (200#)
Push Press (95#)
Burpees

6:50

Thursday 10/4/18

Accessories
Back Squat (3:0:3:0)
5 sets x 5 reps @ 125#

Wednesday 10/3/18

Accessories
Deadlift to Knee + Deadlift
1 + 1 reps
Worked up to 385#

Monday 10/1/18

BJJ
Rolled for about 40 min with Laith

Sunday 9/30/18

Conditioning
Team Series 2018 - 8

30 Synchro T2B
40 Synchro DB Snatch (50/35)
50 Synchro DB Box Step Overs (50s/35s) (24/20)
40 Synchro DB Snatch (50/35)
30 Synchro T2B

15 min cap

175 reps w/ Andi

Saturday 9/29/18

Conditioning
Team Series 2018 - 6

100 cal Row (switch every 25)
50 HSPU
2 rounds

20 min cap

299 reps w/ Andi

Friday 9/28/18

Conditioning
Team Series 2018 - 5

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 (each)
Bar Muscle Up
Snatch (95/65)

20 min cap

139 reps w/ Andi

Thursday 9/27/18

Conditioning
Team Series 2018 - 7

Deadlift + Hang Clean + Hang Clean + Jerk

Worked up to 250# w/ Andi (160#)

Wednesday 9/26/18

Accessories
Seated Behind The Neck Strict Press (3:1:X:1)
4 sets x 6 reps @ 55#

Glute Bridge Dumbbell Bench Press (2:0:X:1)
4 sets x 8 reps @ 45#s

Ring Push Ups
4 sets x 10 reps

Ring Row Hold
4 sets x 45 sec

Goblet Squat (4:1:2:1)
4 sets x 4 reps @ 44#

Isolated Single Arm Lateral Rase
4 sets x 10 reps each side @ 10#

Prone Scap Row
4 sets x 10 reps @ 45#s

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

Tuesday 9/25/18

Accessories
Snatch Grip RDL
3 sets x 12 reps @ 125#

Seated Dumbbell Strict Press
3 sets x 5 reps @ 45#s
 - Superset -
Wide Grip Rack Row
8 reps

Monday 9/24/18

Accessories
Hip Thrust
4 sets x 12 reps w/ 1 sec pause @ 55#

Single Leg RDL
4 sets x 10 reps each side @ 35#s

Manual Resisted Hamstring Curl
4 sets x 10 reps


Abs
20 sec Hollow Hold
10/10 Oblique Crunches
4 sets


Accessories
Overhead Squat
8 sets x 8 reps @ 45#

Dumbbell Power Clean
8 sets x 8 reps @ 20#s

Wide Grip Banded Strict Pull Up
8 sets x 8 reps

Step Back Lunge
8 sets x 8 reps @ 45#

Ring Row
8 sets x 8 reps

Banded Ring Push Down
8 sets x 8 reps

Alt Dumbbell Hammer Curl
8 sets x 8 reps @ 20#s

Zottman Curl
8 sets x 8 reps @ 10#s

Sunday 9/23/18

Conditioning
Team Series 2018 - 4

50 DUs
50 ft Synchro OH Lunge (50/35)
5 rounds

8:08 w/ Andi

Saturday 9/22/18

Conditioning
Team Series 2018 - 3

21 - 15 - 9
Synchro Pull Ups
Synchro Deadlifts (225/155)

4:37 w/ Andi

Friday 9/21/18

Accessories
Bandbell Strict Press
4 sets x 12 reps @ 4x10s + 2x5s

Shoulder Extensions
4 sets x 12 reps @ 10#s

CCBP
3 sets x 50 reps @ blue band


ROMWOD
Indescribable


Conditioning
Team Series 2018 - 2

20 Synchro Cleans (135/95)
20 Synchro Cleans (185/125)
20 Synchro Cleans (225/155)
7 min Cap

54 Cleans w/ Andi

Thursday 9/20/18

Conditioning
Team Series 2018 - 1

Synchro Bar Facing Burpees
7 min AMRAP

90 reps with Andi

Wednesday 9/19/18

Accessories
Power Snatch + Snatch
1 + 1 reps @ 135#
10 min EMOM

10 Hollow Rocks
10/10 Oblique Crunch
10 Russian Twist (30#)
4 rounds

Alt Dumbbell Bench Press
3 sets x 6 reps each arm @ 50#s
 - Superset -
12 Rack Rows (Wide Grip)

Dumbbell Pullovers
3 sets x 12 reps
 - Superset -
12 Band Assisted Strict Pull Ups (green band)

Ring Dip Support
3 sets x 20 sec


Stiff Legged Deadlift from 3" Blocks
Worked up to 3 reps @ 395# w/ straps

Rack Row
3 sets x 12 reps

Seated Crucifix Raise
3 sets x 10 reps @ 10#s

Ring Bicep Curl
3 sets x 8 reps

Laying Leg Raises
3 sets x 10 reps

Tuesday 9/18/18

Weightlifting
Snatch
1 rep
Worked up to 205#, missed 210#

Power Clean + Jerk
1 + 1 reps
Worked up to 245#

Strict Press
5 RM
115# (Missed 4th rep @ 120#)

Monday 9/17/18

Accessories
Sumo Deadlift
2 reps EMOM
10# jumps
315-405

DKB Push Press w/ 3 sec negative
4 sets x 6 reps @ 35#s

Strict Pull Ups
30 reps

Ring Dips
4 sets x 10 reps

Hollow Hold
4 sets x 20 sec


BJJ
Rolled with Laith for about 25 min


Accessories
Step Back Lunge + Back Squat
4 sets x 10 + 5 @ 135#

10 Tuck Ups
10/10 Oblique Crunches
4 sets


ROMWOD
Lose the Excuse

Saturday 9/15/18

Conditioning
A: Run
B: Ski
C: 100 m Sled Pulls (3x45#)
32 min AMRAP

5000 m Ran, 6258 m Skied, 1600 m Sled Pulled w/ Andi & Chloe

Friday 9/14/18

Accessories
Back Squat
3:0:X:1
5 sets x 6 reps @ 125#

Single Leg RDL
3 sets x 8 reps each leg @ 40#s


Abs
20 Russian Twist (20#)
10/10 Oblique Side Bends (90#)
10 Hollow Rocks
2 sets

Thursday 9/13/18

ROMWOD
Kratos

Wednesday 9/12/18

ROMWOD
Experienced


Abs
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
4 sets


Conditioning
Min 1: 10 cal Row
Min 2: 30 sec Ring L-Sit Tuck
Min 3: 15 Rear Flys (10#s)
Min 4: 10 Ring Dips
4 rounds

Tuesday 9/11/18

ROMWOD
To Inspire


Weightlifting
Power Snatch
5 sets x 1 rep @ 60 kg

Power Clean + Jerk
5 sets x 1 rep @ 80 kg


Conditioning
"343" - Firefighter Edward J Day - Ladder 11
100 Lunges (each leg)
80 Kettlebell Swings (53#)
60 Wall Ball (20#)
40 Chest to Bar Pull Ups
20 Deadlifts (275#)
43 Burpees

24:04


Abs
10 Hollow Rocks
10/10 Oblique Crunches
10 V-Ups
3 sets

Monday 9/10/18

Weightlifting
Hang Snatch + Snatch
3 sets x 1 + 1 reps @ 80 kg

RDL + Hang Clean + Jerk
3 + 1 + 1 @ 110 kg


Accessories
Sumo Deadlift w/ Front Bands
1 rep @ 405#

Incline Chest Fly
3 sets x 10 reps @ 15#s

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

Partial Lateral Raises
3 sets x 10 reps @ 35#s

Front Shoulder Raise + Lateral Shoulder Raise + Upright Row
3 sets x 7 reps each @ 10#s

Ring Bicep Curls
3 sets x 12 reps


BJJ
Rolled with Laith for about 45 min

Saturday 9/8/18

Conditioning

20 cal BikeErg

100 DUs

20 min AMRAP

7 + 56 reps

BJJ

More throws

Rolled 4 rounds of 5 min

Conditioning

25 cal BikeErg

5 Power Clean (95#)

5 Front Squat

5 Ring Muscle Up

10 min AMRAP

 - Rest 4 min -

15 cal Row

5 Power Snatch

5 Overhead Squat

5 Bar Muscle Up

10 min AMRAP

 - Rest 4 min -

15 cal Ski

10 Thrusters

5 Burpee Box Jumps (24")

10 min AMRAP

3+5 / 2+26 / 3+13

Thursday 9/6/18

Conditioning
50 m Sled Pull Low (90#)
50 m Sled Pull High
20 cal Ski
10 SA DB Strict Press each arm (35#)
10 Oblique Crunches each side
4 rounds


ROMWOD
All That Swole

Wednesday 9/5/18

Weightlifting
Snatch + OHS
5 sets x 1 + 1 reps @ 80 kg

Freeze Clean + Jerk
(Freeze on way down and up)
Worked up to 95 kg


Accessories
Sumo Deadlift
6 reps @ 325#

Pin Bench Press
3 sets x 5 reps @ 165#

DB Fly
3 sets x 10 reps @ 15#s


ROMWOD
New Day, New Opportunity

Tuesday 9/4/18

Conditioning
1000 m Row
100 Wall Balls (14#)
1000 m Row
50 Power Snatch (75#)
1000 m Row

21:48
(Partnered with Jess)


ROMWOD
Rom Dreams

Monday 9/3/18

Conditioning
20 Burpees
16 DB Step Up (35s/24")
12 Ring Rows
3 rounds
 - then -
2K Row

17:29


Weightlifting
Snatch
1 rep @ 90 kg


ROMWOD
Sure Fire


Accessories
10 Hollow Rock
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
4 rounds

Sunday 9/2/18

ROMWOD
Serious Swole

Saturday 9/1/18

BJJ
Throws
Rolled 2 rounds of 5 min

Friday 8/31/18

Conditioning
1 Mile Sled Drag w/ 70# + 20# weight vest
18:37


Weightlifting
Power Snatch + Snatch
3 sets x 1+1 reps @ 80 kg

Power Clean + Clean + Front Squat + Jerk
Worked up to 1+1+1+1 @ 105 kg

Wednesday 8/29/18

Conditioning
60 sec Row
 - Rest 30 sec -
60 sec Burpees
 - Rest 30 sec -
60 sec Ski
 - Rest 30 sec -
5 rounds

293 reps


Accessories
Glute Bridge
5 sets x 5 reps w/ 5 sec pause

Manual Resisted Hamstring Curl
4 sets x 10 reps

Front Raise to Lateral to Front
4 sets x 6 reps @ 10#s

Ring Row
4 sets x 5/5 reps
 - Superset -
10 Rear Flys (10#s)


Conditioning
Partner
A: 15/15 m SA Farmer Carry (115#)
B: AirDyne (50+ RPM)
8 rounds

About 11 min w/ Tyler


Weightlifting
Snatch
5 sets x 1 rep @ 175#

Clean & Jerk
5 sets x 1 rep @ 225#

Tuesday 8/28/18

Accessories
Knee Jumps
Knee Jump to Broad Jump
Weighted Box Jumps
Cone Drills

Step Back Lunge
Worked up to 2 reps each leg @ 195#

Bunch of Upper back bodybuilding stuff

Monday 8/27/18

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg

Clean & Jerk
5 sets x 1 rep @ 80 kg


Accessories
Deadlift w/ band
1 rep @ 385# + green band

DB Bench Press
6 reps @ 70#s
 - Superset -
10 Strict Press @ 55#
3 sets


Conditioning
500 m BikeErg
15 KBS (35#)
12 min AMRAP

7 rnds + 4 KBS


Accessories
10 Hollow Rock
10 V-Up
10 Tuck Up
10 sec Hollow Hold
3 rounds

Snatch Grip RDL
6 sets x 10 reps @ bar

Saturday 8/25/18

BJJ
Guard Pass to Mount
Rolled 4 rounds of 5 min


Conditioning
Max Meters Row
3 min AMRAP
 - Rest 30 sec -
3 DDB G2OH (50s)
6 T2B
 - Rest 30 sec -
3 rounds

2,347 m + 111 reps

Friday 8/24/18

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg

Clean & Jerk
5 sets x 1 rep @ 95 kg


Accessories
Pin Press (#6)
worked up to a few sets x 5 reps @ 135#


Conditioning
5/5 Hang DB Snatch (60#)
89 DUs
100 m Run
12 min AMRAP

499 reps

Thursday 8/23/18

Accessories
Step Back Lunge
1 rep each side @ 255#

Clean + Front Squat + Thruster
165 - 175 - 185 - 195 - 205 - 215 - 205 - 210#

Wednesday 8/22/18

Conditioning
Min 1: 10 cal Ski
Min 2: 50 DUs
Min 3: 10 cal Row
Min 4: 30 sec Hollow Hold
Min 5: 20 Alt SA KBS (44#)
5 rounds


Accessories
Ring Dips
10 reps
 - Superset -
50 CCBP (Blue)
4 sets


Conditioning
200 m Run
5 Deadlift (225#)
400 m Run
10 Pull Ups
3 rounds

10:00


Weightlifting
Power Snatch
5 sets x 1 rep @ 60 kg

Power Clean & Jerk
5 sets x 1 rep @ 80 kg

Tuesday 8/21/18

Accessories
L/R Lunge + Squat
4 sets x 6 reps @ 145#

Rotating Strict Pull Up
4 sets x 3/3

Natural Leg Extensions
4 sets x 16 reps

Bent Over Row
8 reps @ 20#s
 - Superset -
Rear Flys
12 reps @ 10#s
4 sets

Hollow Hold
4 sets x 20 sec


BJJ
Butterfly Guard
Hip Throw
First blood for about 30 min

Monday 8/20/18

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg

Clean & Jerk
5 sets x 1 rep @ 80 kg


Accessories
Bench Press
2 sets x 6 reps @ 70#s
 - Superset -
8 DB Seated Strict Press (20#s)

Snatch Grip RDL
10 sets x 12 reps @ bar

Saturday 8/18/18

BJJ
Quarter Nelson to Arm locks and Omoplata
Rolled 3 rounds of 5 min


Conditioning
30 m Sprint
6 sets

20 m Sled Push (280#)
2 Bar Muscle Ups
20 m Sled Push
1 Strict Ring Muscle Up + 1 Kipping Ring Muscle Up
20 min

About 5-6 rounds

Friday 8/17/18

Conditioning
48 Burpees
About 3 min


Weightlifting
Snatch
5 sets x 1 rep @ 95#

Clean & Jerk
5 sets x 1 rep @ 135#

Mid-Grip Deadlift
Worked up to 3 reps @ 295#

Wednesday 8/15/18

Conditioning
200 m Run
10 DB Burpees (50#s)
200 m Run
50' DB Lunge
5 rounds

22:27


Partner
20 cal Ski
20 m DB Bear Crawl (20s)
20 T2B
15 min AMRAP

311 reps w/ Sarah


Accessories
Pec Flys
5 sets x 12 reps @ 15#s

DB Pullovers
4 sets x 12 reps @ 35#

Rear Delt Flys
5 sets x 12 reps @ 10#s

Single Arm Lateral Raise
3 sets x 12 reps each arm @ 10#

Single Arm Landmine Press
3 sets x 15 reps each arm @ bar

Dynamic Pallof Press
3 sets x 8 reps each side @ blue band

Banded Tricep Extensions/Banded Bicep Curls
3 sets x 50 reps each @ red band

Hollow Hold
3 sets x 20 sec

Tuesday 8/14/18

Conditioning
100 m Run
12 min EMOM
(Sub 20 sec every round)

Sled Drags
Worked up to 3 sets x 100 m @ 225#


Accessories
Bandbell Bench Press
3 sets x 3+3+3 reps @ 35#s

Prone Barbell Row
3 sets x 3+3+3 reps

Monday 8/13/18

Accessories
Snatch Grip Deadlift
1 RM
365# w/ straps

Manual Resisted Leg Raises
3 sets x 6 reps each leg

Alt DB Bench Press
3 sets x 6 reps each arm @ 50#s

Front Shoulder Raise + Lateral Shoulder Raise + Upright Row
4 sets x 6 reps each @ 10#s

Hollow Hold

3 sets x 20 sec

BJJ Gi

Rolled for about 40 min with Laith

Sunday 8/12/18

Accessories
30 m Sprints
4 sets

Strict Muscle Ups
9 reps


Conditioning
10 cal Ski
20 cal AirDyne
200 m Run
20 min AMRAP

7 rounds

Saturday 8/11/18

BJJ
Crucifix Practice
Rolled 5 rounds of 5 min


Accessories
Pause Step Back Lunge
5 sets x 5 reps each leg

Muscle Up Practice
First Strict Muscle Up!

Friday 8/10/18

Conditioning
15 cal Row
4/4 TnG DB Snatch (70#)
50 DUs
Rest 30 sec
15 min AMRAP

5 + 30 DUs

Wednesday 8/8/18

Conditioning
60 sec Ski
 - 30 sec Rest -
60 sec Row
 - 30 sec Rest -
10 rounds

5475 m combined


Accessories
Deadlift from Above Knee Blocks
2 RM
565# w/ straps

Incline Chest Flys
4 sets x 10 reps @ 15#s

Banded T-Bar Rows
4 sets x 12 reps w/ 25# + green band

Superman Curls
3 sets x 10s, 15s, 20s
 - Superset -
10 Skull crushers

30 sec BikeErg Farmer Hold (18#s)
30 sec BikeErg Front Rack Hold
5 rounds

Tuesday 8/7/18

Conditioning
400 m Run
---------------------
6 T2B
8 Push Ups
10 Box Jumps (24")
12 min AMRAP
-------------------
400 m Run

237 reps


Accessories
Step Back Lunge
1 RM
255#

Monday 8/6/18

Accessories
Reverse Banded Deadlift
Worked up to 515# + green bands (~120#)

30 Banded Pull Throughs
10 Single Leg Glute Bridges each side
3 sets

12 Single Arm Arnold Press each arm (15#)
10 Bent Over Rows (25#s)
3 sets


Conditioning
300 m Bike
7 Strict T2B
5/5 Single Arm Ring Row
6 rnds

11:49 (easy pace)


BJJ Gi
Rolled with Laith for about 40 min


Accessories
Bandbell 1.25 Bench Press
10 reps @ 4x25#s

Saturday 8/4/18

Conditioning
"The Gauntlet"

19:54
Paced with Faith


BJJ
Double Leg Escape to collar choke
Rolled 5 rounds of 5 min


Conditioning
9 UB KB Clean & Jerk (53#s)
80 DUs
4 rounds

8:07

100 DUs
25 T2B
25 Deadlift (225#)
50 Box Jump (24")
24 min AMRAP

5 rounds + 14 Box Jumps

Teamed with Dude, Chloe, and Andi

Friday 8/3/18

Accessories
Bandbell Bench Press
4 sets x 10 reps @ 4x25#s + 2x15#s

Wednesday 8/1/18

Conditioning
1K Ski
2K BikeErg
100 DUs
4 rnds

41:40


Accessories
Single Leg RDL
4 sets x 6 reps each leg @ 50#s

Ab Circuit


Conditioning
"Jackie"

8:56

Tuesday 7/31/18

Accessories
Seated DB Shoulder Press
6 reps
Worked up to 40#s

100 m Sled Drag (2x45#)
10 Push Ups
4 rounds

Monday 7/30/18

Accessories
Box Jump (Single Leg Landing)
4 sets x 1 rep each leg @ 30"

Deadlift w/ chians
1 RM
410# + 90# chain

Strict Pull Ups
3 sets x 6 reps
 - Superset -
12 Pull Overs (35#)

10 Bird Dogs
45 sec Banded Glute Bridge Hold
4 sets


Conditioning
500 m Bike
50 m Farmer Carry (53#s)
20 V-Ups
16 min AMRAP

6 rnds + 12 V-Ups


Partner
20 Wall Ball (20#)
12 Pull Ups
20 cal Ski
11 min AMRAP

303 reps w/ Jake

Saturday 7/28/18

Conditioning
10 - 8 - 6 - 4 - 2
KB Strict Press each arm (35#)
Good Morning (45#)

10 - 8 - 6 - 4 - 2
DKB Front Rack Lunge (53#s)
Strict C2B

20 m DB Bear Crawl (35#s)
8 Strict T2B
20 Russian Twist (20#)
20 m DKB Front Rack Carry (70#s)
15 min AMRAP

5 rnds + 13 m Bear Crawl

Friday 7/27/18

Accessories
Incline DB Bench Press
3 sets x 8 reps @ 50#s
 - Superset -
25 m Sled Pec Fly (70#)
25 m Sled Lat Sweep


Conditioning
1000 m BikeErg
12 T2B
Every 4 min
6 rounds

Wednesday 7/25/18

Accessories
500 m BikeErg
50 m Sled Drag (180#)
4 rounds


Conditioning
BikeErg
30 sec Sprint (100+ rpm)
30 sec Slow (60 rpm)
8 sets

Tuesday 7/24/18

Conditioning
10 Sandbag Over Shoulder (80#)
10 T2B
20 Push Ups
11 min AMRAP

Partner with Lonnie
250 reps


Accessories
1 1/4 Back Squat
3 sets x 5 reps @ 185#

20 m Sprint
8 sets

Deadlift
3 RM
400# (Missed 3rd rep at 435#)


Conditioning
10 Sandbag Over Shoulder (80#)
10 T2B
20 Push Ups
11 min AMRAP

Partner with Trina
252 reps

10 Ball Over Shoulder (30#)
10 T2B
20 Push Ups
11 min AMRAP

Partner with Angela
295 reps

Monday 7/23/18

Accessories
Deadlift
3 sets x 8 reps @ 275, 295, 315#

Manual Resisted Hamstring Curl
3 sets x 10 reps


Conditioning
30 sec BikeErg (100 RPM)
30 sec Rest (60 RPM)
8 rounds

3100ish meters


Accessories
DB Bench Press
10 reps @ 60#s

Legless Rope Climb
2 ascents

couple sets of each


BJJ No Gi
Half Guard escapes/sweeps
Rolled 4 rounds of 5 min

Saturday 7/21/18

BJJ
Collar Chokes
Rolled 4 rounds of 5 min


Conditioning
"Death Race"
15 cal AirDyne
10 Burpees
5 rounds

5:06


20 cal Ski
30' DKB Front Rack Lunge (44s)
10 T2B
30' DKB Front Rack Lunge
4 rounds

12:40

Friday 7/20/18

Accessories
Back Squat
1 RM - 155 kg

Wednesday 7/18/18

Conditioning
200 m Ski
100 m Run
18 rounds

28:08


Accessories
Depth Jumps
5 sets

Step Back Lunge
Worked up to 90#s for 2 reps each leg

Single Leg RDL
3 sets x 8 reps each leg @ 44#s

Seated Front Raise
3 sets x 6 reps @ 20# DBs


Conditioning
50 DUs
12 Wall Ball (20#)
8 T2B
10 min AMRAP

6 rnds + 1 Wall Ball

Tuesday 7/17/18

Accessories
Deadlift/Sumo Deadlift
Heavy Single
Sumo - 425#
Conventional - 405#

Strict Pull Ups
10 - 10 - 7 - 6

Bent Over DB Fly
3 sets x 12 reps @ 15#s

Floor Leg Raises
3 sets x 15 reps

Hip Thrust
5 sets x 12 reps @ 65#

Parallete Push Up
5 sets x 12 reps


BJJ
Side Escape
First Blood - 15 min
Rolled 3 rounds of 5 min

Monday 7/16/18

Accessories
Sled Sprints
3 sets x 10 m @ 15#

Sprints
3 sets x 20 m

Back Squat
3 sets x 4 reps @ 245#

Incline DB Bench Press
3 sets x 8 reps @ 50#s

Front Shoulder Raise + Lateral Shoulder Raise + Upright Row
4 sets x 6 reps each @ 10#s

Banded Tricep Extensions
3 sets x 40 reps
 - Superset -
40 Banded Face Pulls


Conditioning
Min 1: 10 cal Ski
Min 2: 10 Strict T2B
Min 3: 100 m Run
5 rounds

Friday 7/13/18

Accessories
Back Squat
1 RM
340# (missed 350, head wasn't in it)

Thursday 7/12/18

Conditioning
8 Pull Ups
6 Burpees
6 min AMRAP
------------------
Rest 1 min
------------------
10 cal Ski
200 m Run
12 min AMRAP

7 + 5 & 6 + 100 m

Wednesday 7/11/18

Accessories
Sled Sprints
4 sets x 20 m @ 25#

Sprint
3 sets x 20 m

Front Shoulder Raise + Lateral Shoulder Raise + Upright Row
4 sets x 6 reps each @ 10#s
 - Superset -
50 CCBP

Banded Tricep Extensions
3 sets x 40 reps

Banded Bicep Curls
3 sets x 40 reps

DB Box Step Up (16")
3 sets x 3 reps each leg @ 70# DBs


Conditioning
Min 1: 8 Front Squat (135#)
Min 2: 20 V-Ups
Min 3: 8 Power Clean
Min 4: 12 Push Ups
Min 5: 100 m Run
Min 6: 9 Strict Pull Ups
6 rounds

Tuesday 7/10/18

Accessories
Banded Good Morning
3 sets x 10 reps @ 65# + red bands

Single Leg RDL
3 sets x 8 reps each leg @ 44# KBs

Single Leg Hip Thrust
3 sets x 6 reps each leg

PVC Jump (One Step)
54.5"


BJJ
Drilled Passes

Monday 7/9/18

Accessories
Back Squat
6 sets x 3 reps @ 255, 260, 265, 270, 275, 285#


BJJ No Gi
Side control pass
Rolled 5 rounds of 5 min

Friday 7/6/18

Conditioning
10 Air Squats
10 Burpees
5 min AMRAP
Rest 1 min
3 rounds

Partner with Martin - 217 reps


Accessories
Pause Back Squat
1 RM
315# w/ 4 sec


Conditioning
10 Sandbag Squats (80#)
10 Sandbag Over Burpees
5 min AMRAP
Rest 1 min
3 rounds

Partner with Trina - 302 reps

Wednesday 7/4/18

Accessories
Pause Step Back Lunge
5 sets x 4 reps each leg @ 50#s w/ 4 sec pause

Tuesday 7/3/18

Accessories
Good Morning
5 sets x 5 reps @ 95#


Conditioning
4 Deadlift (225#)
8 Wall Ball (20#)
12 T2B
100 m Run
13 min AMRAP

6 + 4 DL

Monday 7/2/18

Accessories
Pause Back Squat
5 sets x 4 reps @ 205# w/ 4 sec pause

Parallete Push Up (Feet Elevated)
3 sets x 10 reps

Banded Pull Ups
4 sets x 3 reps @ red band

Walk w/ weight vest
30 min @ 20#


BJJ No Gi
Scarf Hold Shoulder Lock, Armbar, Head Lock/neck crank
Rolled 4 rounds of 5 min

Wednesday 6/27/18

Accessories

Pause Split Squat

6 sets x 3 reps each leg @ 50#s w/ 3 sec hold

DB Bench Press

5 reps @ 70#s

Banded Tricep Extensions

3 sets x 50 reps

Banded Bicep Curls

3 sets x 40 reps

Conditioning

Min 1: 100 m Run

Min 2: 12 cal Ski

Min 3: 10 cal Row

4 rounds

Tuesday 6/26/18

Accessories
Pause RDL
6 sets x 3 reps @ 145# (5 sec pause in bottom)

Played with Incline DB Bench Press and Powell Press


Conditioning
350 m Ski
12 Unbroken Toes 2 Rings
8 Parallette Push Ups
6 rounds

16:58

Monday 6/25/18

Accessories
Sprints
5 sets x 15 m

Pause Back Squat
6 sets x 3 reps @ 185# (4 sec pause)

Strict Pull Ups (Close Grip)
4 sets x 5 reps

Banded Lat Sweeps
3 sets x 30 reps
 - Superset -
50 CCBP

Walk w/ weight vest (20#)
20 min


BJJ No Gi
De La Riva to X guard
Rolled 4 rounds of 5 min

Saturday 6/23/18

Conditioning
20-18-16-14-12-10-8-6-4-2
Wall Ball (20#)
10-9-8-7-6-5-4-3-2-1
T2B

8:32


BJJ
Deon Seminar
New Americana, Side Control series
Rolled 3 rounds of 5 min

Friday 6/22/18

Accessories
Eccentric Back Squat
1 RM
325# w/ 4 sec negative (missed 335#)

Wednesday 6/20/18

Accessories
Static Lunge
5 sets x 4 reps each leg @ 50#s 4:0:X:1

T-Bar Row
3 sets x 8 reps @ 75#
 - Superset -
40 Banded Tricep Extension

Strict Pull Ups
4 sets x 5 reps

Hollow Hold
4 sets x 20 sec

BikeErg
10 min
4000 m

Tuesday 6/19/18

Accessories
RDL
4 sets x 5 reps @ 165# (6:0:X:1)

Hip Thrust w/ Valgus Band
3 sets x 12 reps @ 165#

Monday 6/18/18

Accessories
Back Squat
5 sets x 4 reps @ 205# (4:0:X:1)

Banded Lat Sweep
4 sets x 30 reps

Banded Single Arm Front Raise
3 sets x 30 reps each arm

Walk w/ 20# vest
30 min


BJJ No Gi
X-Guard
Rolled 3 rounds of 5 min

Sunday 6/17/18

Accessories
DB Bench Press
4 sets x 3 reps @ 50#s (6:0:X:1)
 - Superset -
30 Banded Bicep Curls (Blue)

Banded Tricep Extension
1 set x 30 reps + 10 sec hold

Saturday 6/16/18

BJJ
X-Guard
Rolled 4 rounds of 5 min


Conditioning
100 m Run
5 Strict Pull Ups
5 Box Jumps (30")
10 min AMRAP

87 reps

Friday 6/15/18

Accessories
Eccentric Back Squat
1 RM
315# w/ 6 sec negative


Conditioning
50 DB Burpee Box Overs (40#s) (24")

8:56

Wednesday 6/13/18

Accessories
DB Split Squat w/ Front Foot Elevated
6 sets x 3 reps each leg @ 50#s (6:0:X:1)

1 Wide Grip Pull Up Negative (6 sec)
10 BTN Banded Lat Pull Downs
4 sets


Conditioning
150 m Ski
5 DB Bench Press (50#s)
12 min
8ish sets

Tuesday 6/12/18

Accessories
RDL
5 sets x 4 reps @ 165# (6:0:X:1)

Hip Thrust
3 sets x 12 reps @ 145#

GHR
3 sets x 8 reps

20 sec Hollow Hold
20 Russian Twists
10 Stall Bar Leg Raises
Every 3 min
3 sets


Conditioning
500 m Ski
Rest 1 min
4 rounds

Monday 6/11/18

Accessories
Back Squat
6 sets x 3 reps @ 205# (6:0:X:1)

6 Strict Pull Ups
30 Banded Lat Sweeps
4 sets

Hollow Hold
3 sets x 20 sec

Sunday 6/10/18

Accessories
Sumo Deadlift
1 RM
405# (missed 425)

Felt very low on energy (gave blood yesterday)

Saturday 6/9/18

BJJ
X-Guard
Rolled 4 rounds of 5 min

Friday 6/8/18

Accessories
25 m Sprints
5 sets

Back Squat
2 sets x 2 reps @ 275#


Conditioning
10 -15 - 20 - 15 - 10
Cal Row
5 - 10 - 15 - 10 - 5
DB Hang Power Clean
T2B

Thursday 6/7/18

Conditioning
200 m Sled Drag (45#)
10 Parallette Push Ups
6 rounds

Wednesday 6/6/18

Accessories
DB Step Back Lunge (Front Foot Elevated)
3 sets x 4 reps each leg w/ 3 sec negative

Standing Landmine Incline Press
3 sets x 8 reps @ 60#

Strict Pull Up w/ Pause at top
4 sets x 5 reps

Front Raise + Lateral Raise + Upright Row
3 sets x 6 + 6 + 6 reps @ 10# DBs
 - Superset -
50 CCBP

20 sec Hollow Hold
10/10 Oblique Crunches
10 V-Ups
Every 3 min
5 sets

Tuesday 6/5/18

Accessories
Stiff Leg Deadlift
3 reps with chains
Worked up to 275# + 60# chain

Good Morning
4 sets x 6 reps @ 115#

Straddle Leg Lifts
3 sets x 10 reps each leg

Hollow Hold
4 sets x 30 sec


Conditioning
25 sec Ski Sprint
11 min EMOM

Monday 6/4/18

Accessories
Box Squat
10 sets x 2 reps @ 145# + 130# chains

Wall Sit
3 sets x 60 sec w/ 30# ball

Strict C2B + Kipping C2B
3 sets x 5 + 5 reps

Hollow Hold
4 sets x 20 sec

Walk w/ 20# vest
35 min

Saturday 6/2/18

BJJ
Half Guard to Back Take or X Guard
Rolled 3 rounds of 5 min

Friday 6/1/18

Accessories
Back Squat
Heavy Double with chains - 215# + 160# chains

Sled Drags
20 min

Thursday 5/31/18

BJJ
Rolled 4 rounds of 5 min
Did some positional drilling

Wednesday 5/30/18

Accessories
DB Step Back Lunge
4 sets x 4 reps each leg @ 30#s

Strict Pull Ups
4 sets x 5 reps

Manual Resisted Hamstring Curls
3 sets x 10 reps

Towel T-Bar Rows
4 sets x 8 reps @ 25#

Hollow Hold
4 sets x 20 sec

Tuesday 5/29/18

Accessories
Stiff Legged Deadlift
4 sets x 5 reps @ 195#

Banded Lat Sweeps
3 sets x 20 reps
 - Superset -
10 DB Lateral Raises

BikeErg
10 min

Monday 5/28/18

Conditioning
"Murph"

with vest

Stoped at round 16 of Cindy at 56ish minutes
(first mile in 8:10)

Heart rate and breath were ok, heat was brutal and kept hitting muscle failure

Friday 5/25/18

Conditioning
400 m Walk w/ 45# vest
6 Stair climbs
about 60 min
7 or 8 rounds


Accessories
Pause Back Squat
5 RM
Worked up to 225# w/ 3 sec pause

Single Arm Sled Pull/Push
2 sets x 30 m each arm @ 90#

Wednesday 5/23/18

Accessories
Snatch Pull
3 sets x 3 reps @ 205#

Good Morning
4 sets x 6 reps @ 95#

Hamstring Curl (manual resistance)
3 sets x 6 reps

Tuesday 5/22/18

Accessories
Tempo Safety Squat Bar Squats
3 sets x 4 reps @ 210# w/ 4 sec negative

BikeErg
10 min
4121 m

Monday 5/21/18

Accessories
35 min walk w/ 45# vest

Saturday 5/21/18

BJJ
Weird leg lock sequence from Ward
Rolled 3 rounds of 5 min

Friday 5/18/18

Weightlifting
Freeze Clean & Jerk
5 sets x 1 rep @ 235# (2 sec pause in hole)

Back Squat
3 RM
300#

Thursday 5/17/18

Accessories
Strict Press + Push Press
5 sets x 5 + 5 reps @ 95#


Conditioning
10 cal Ski
Every 2 min
10 sets

Wednesday 5/16/18

Weightlifting
Freeze Jerk
6 sets x 3 reps @ 145#


Accessories
Strict Pull Ups
4 sets x 6 reps @ 25#

BikeErg
10 min
4301 m


ROMWOD
Beyond Perfection

Tuesday 5/15/18

Accessories
Min 1: 10 DB Bench Press (40#s)
Min 2: 20 KBS (53#)
Min 3: 8 Strict Pull Ups
Min 4: 40 sec Wall Sit
4 rounds

10 sec L-Hang
20 Russian Twist (20#)
10 sec L-Sit
10 V-Ups
5 sets


Deadlift from Blocks at Knee
2 reps @ 545#
1 rep @ 585# (fail)

Sumo Good Morning
4 sets x 8 reps @ 75#

Glute Ham Raise
3 sets x 10 reps

Banded Pull Through
1 set x 50 reps @ green band


ROMWOD
Deep Life Deep Squats

Monday 5/14/18

Weightlifting
Snatch
5 sets x 1 rep @ 185#

Snatch Deadlift + Floating Snatch Pull
4 sets x 1 + 2 reps @ 215# w/ straps


Accessories
Bottom Up Front Squat
4 sets x 2 reps @ 145# + 160# chains

Incline Bench Press
3 sets x 6 reps @ 50#s

Strict Pull Ups
6 - 6 - 6 - 6 @ 25#

Hollow Hold
4 sets x 20 sec

BikeErg
10 min
4000ish meters

Walk w/ 20# vest
35 min

Power Clean + Push Jerk
3 RM
235#

Saturday 5/12/18

Conditioning
"Jude"
7 Power Clean (135#)
7 Pull Ups
7 Burpees
7 rounds

10:44

Friday 5/11/18

Weightlifting
Clean & Jerk
5 sets x 1 rep @ 235#

Back Squat w/ Chains
5 sets x 3 reps @ 165# + 130# chain


Conditioning
5 Hang Power Clean (95#)
5 Push Jerk
5 Bar Over Burpees
6 rounds

3:06

Thursday 5/10/18

Accessories
800 m Sled Drag (70#)

20 Russian Twists (30#)
10 Hollow Rocks
10 V-Ups
4 sets

Wednesday 5/9/18

Weightlifting
Pause Jerk + Jerk
3 sets x 1 rep @ 205#


Accessories
Push Press
4 sets x 6 rep @ 135#

Farmer Step Back Lunge
2 sets x 3 reps each leg @ 90# + 3" deficit

Strict Pull Up
4 sets x 6 reps w/ 20#


Conditioning
20 min BikeErg
8849 m

Tuesday 5/8/18

Accessories
Bench Press
3 RM - 185#

20 min of Sled Work

Monday 5/7/18

Weightlifting
Snatch
5 sets x 1 rep @ 185#


Accessories
Reverse Banded Front Squat
Worked up to a triple at 335# w/ black bands

Strict Pull Ups
6 - 6 - 6 - 6 w/ 20#

2 min BikeErg
10 DB Strict Press (20#s)
5 rounds

4216 m

2 mile walk with 20# vest

Saturday 5/5/18

Conditioning
50 DUs
10 Box Jumps (24")
5 G2OH (135#)
7 min AMRAP

4 + 25


BJJ
S-Mount Arm Bar
Rolled 4 rounds of 5 min

Friday 5/4/18

Weightlifting
Clean & Jerk
5 sets x 1 rep @ 105 kg

Back Squat
5 sets x 5 reps @ 100 kg


Accessories
Strict Pull Ups
10 - 10 - 10 - 7

DB Front Raise, Lateral Raise, Upright Row
3 sets x 6 + 6 + 6 reps @ 10#s
 - Superset -
50 CCBP @ blue band


ROMWOD
Mentally Strong

Wednesday 5/2/18

Weightlifting
Jerk Dip + Jerk
5 sets x 3 + 1 reps @ 225#


Accessories
Banded Sumo Deadlift
12 sets x 2 reps @ 225# + black bands

Good Morning
4 sets x 8 reps @ 95#

GHR
4 sets x 10 reps

Strict Pull Ups
10 - 10 - 9 - 7

Banded Lat Sweep
4 sets x 30 reps @ red bands

Hollow Hold
3 sets x 20 sec

BikeErg
10 min
4490 m


ROMWOD
Entitlement

Tuesday 5/1/18

Conditioning
20 cal Ski
200 m Sled Drag (2x45#)
6 rounds

~30 min


Accessories
Bandbell Bench Press
3 sets x10 reps @ 4x26#s

Dumbbell Bench Press
4 sets x 6 reps @ 50#s

CCBP
3 sets x 50 reps
 - superset -
10 Hanging Leg Raises


ROMWOD
Great Assets

Monday 4/30/18

Weightlifting
Snatch
5 sets x 1 rep @ 185#

Snatch Pull
3 sets x 3 reps @ 225# w/ straps

Tempo Back Squat
4:2:4:2
5 sets x 3 reps @ 135#


Accessories
Walk w/ 20# vest
40 min (about 2.5 miles)

Strict Pull Ups
12 - 9 - 7 - 7


BJJ No Gi
Guard Pass
Rolled 5 rounds of 5 min

Friday 4/27/18

Weightlifting
Clean & Jerk
5 sets x 1 rep @ 235#

Back Squat
3 sets x 10 reps @ 135#


Accessories
Strict Pull Ups
12 - 9 - 7 - 6

DB Front Raise, Lateral Raise, Upright Row
3 sets x 6 + 6 + 6 reps @ 10#s

CCBP
3 sets x 50 reps

Hollow Hold
5 sets x 20 sec

10 min BikeErg
4300 m


ROMWOD
Depth Matter In Life And Squats

Wednesday 4/25/18

Weightlifting
Jerk
6 sets x 1 rep @ 195#

Snatch Grip Push Press
3 sets x 5 reps @ 115#


Accessories
Death March
3 sets x 10 m @ 20# DBs

Strict Pull Ups
12 - 9 - 6 - 6

Banded Lat Sweeps
3 sets x 20 reps


ROMWOD
Gentle Springs

Tuesday 4/24/18

Accessories
Pause Front Squat w/ Chains
3 sets x 2 reps @ 175# + 100# chain w/ 2 sec pause


Conditioning
7 T2B
60 DUs
11 min AMRAP

688 reps

Monday 4/23/18

Weightlifting
Snatch
4 sets x 1 rep @ 205#

Pause Snatch Pull (Above Knee)
4 sets x 3 reps @ 155# w/ 5 sec pause


Accessories
Sumo Deadlift from Above Knee Blocks
3 sets x 3 reps @ 505# w/ straps

Banded Hamstring Curls
3 sets x 10 reps

Strict Pull Ups
12 - 9 - 6 - 5

Rolling Skull Crusher
3 sets x 10 reps @ 20# DBs

CCBP
3 sets x 50 reps @ blue band

Hollow Hold w/ leg split
4 sets x 30 sec

Walk w/ 20# weight vest
30 min

Saturday 4/21/18

BJJ
Guard Passes
Rolled 4 rounds of 5 min
Felt really good today during rolls

Friday 4/20/18

Weightlifting
Clean & Jerk
5 sets x 1 rep @ 105 kg

Pause Back Squat
3 sets x 5 reps @ 90 kg

BTN Snatch Grip Strict Press
6 sets x 6 reps @ 20 kg


Accessories
Glute Ham Raise
4 sets x 12 reps

Strict Pull Ups
12 - 8 - 6 - 5

Cross Chest Band Pull
4 sets x 50 reps

DB Front Raise, Lateral Raise, Upright Row
3 sets x 6 + 6 + 6 reps @ 10#s

Hollow Hold
4 sets x 20 sec

Wednesday 4/18/18

Weightlifting
Jerk (Pause in dip)
5 sets x 2 reps @ 165# w/ 3 sec pause

DB Push Press
5 sets x 5 reps @ 50#s


Accessories
3" Static Lunge w/ Banded KBs
4 sets x 5 reps each leg @ 35# + red bands

DB Bench Press
4 sets x 5 reps @ 50#s w/ 3 sec pause

Strict Pull Ups
12 - 7 - 6 - 5


Conditioning
13 KBS (70#)
8 Burpees
20 Abmat Sit Ups
13 min AMRAP

340 reps

Tuesday 4/17/18

Accessories
Sumo Deadlift
3 sets x 2 reps @ 415#

Hip Thrust
4 sets x 12 reps @ 95#

Glute Ham Raise
3 sets x 12 reps

Eccentric Hamstring Curl
3 sets x 5 reps @ 5 sec negative

Monday 4/16/18

Weightlifting
Snatch
5 sets x 1 rep @ 195#

Snatch Pull w/ 5 sec Floor Break
4 sets x 2 reps @ 185#


Accessories
Low Hang Power Snatch
Worked up to 1 rep @ 185#

Front Squat
5 sets x 3 reps @ 185# + 100# chain

Strict Pull Ups
12 - 7 - 6 - 4

Hollow Hold
3 sets x 20 sec

20 min walk w/ weight vest


BJJ No Gi
Guard Pass
Rolled 4 rounds of 5 min

Saturday 4/14/18

BJJ
Guard Pass to clock choke
Rolled 4 rounds of 5 min

Friday 4/13/18

Weightlifting
Clean & Jerk
5 sets x 1 rep @ 235#


Accessories
RNT Lunge w/ KB Front Rack
5 sets x 6 reps each leg @ 53#s

Strict Pull Ups
11 - 7 - 6 - 4


Conditioning
15 cal Ski
Every 2 min
8 sets

Thursday 4/12/18

Accessories
RDL
3 sets x 10 reps @ 155#
 - Superset -
5 Box Jumps (30")

3 Thruster + 3 Push Press
Worked up to 185# (Missed first push press at 195#)

Wednesday 4/11/18

Accessories
BTN Snatch Grip Push Press
3 sets x 5 reps @ 155#

Static Lunge (Front foot elevated 3")
3 sets x 6 reps each leg @ 53#s

Incline Dumbbell Bench Press
3 sets x 6 reps @ 50#s

Strict Pull Ups
11 - 7 - 5 - 4

Hollow Hold
3 sets x 20 sec

Tuesday 4/10/18

BJJ
Guard Pass
Rolled 5 round of 5 min

Monday 4/9/18

Weightlifting
Snatch
5 sets x 1 rep @ 185#

Clean Pull
4 sets x 2 reps @ 235#


Accessories
Eccentric Back Squat to pins
7 sets x 1 rep @ 315# w/ 5 sec negative

Close Stance Back Squat
3 sets x 6 reps @ 135#

Strict Pull Ups
11 - 7 - 5 - 3

Hollow Hold
4 sets x 20 sec


BJJ No Gi
Open Guard Pass
Rolled 5 rounds of 5 min

Sunday 4/8/18

Accessories
BTN Snatch Grip Bandbell Strict Press
4 sets x 12 reps @ 18#s

60 sec Wall Sit
10 Ring Dips
6 T-Bar Row (50#)
4 sets

Stall Bar Hanging Leg Raise
3 sets x 10 reps

Friday 4/6/18

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg


Accessories
Bandbell Back Squat
3 sets x 9 reps @ 120#

Sled Drag
2 sets x 400 m @ 45 kg + 20# vest
1 set x 200 m @ 45 kg + 20# vest

Strict Pull Ups
12 - 5 - 5 - 3

Wednesday 4/4/18

Weightlifting
Clean Pull + Clean + Jerk
6 sets x 1+1+1 reps @ 80 kg


Accessories
Banded Bulgarian Split Squat
2 sets x 6 reps each leg @ 26#s + red bands
2 sets x 6 reps each leg @ 26#s + red bands + 45# weight vest

Bandbell Strict Press
5 sets x 8 reps @ 18#s

Strict Pull Ups
11 - 6 - 4 - 3


Conditioning
10 min AirDyne
180 cal

Tuesday 4/3/18

Accessories
Hip Thrust
5 sets x 12 reps @ 75#

Single Leg RDL
4 sets x 8 reps each leg @ 65#


Conditioning
10 Alt SA KBS (53#)
50 DUs
10 Cal Ski
8 min AMRAP

350 reps

Monday 4/2/18

Conditioning
5K Row

21:30.5


Accessories
Back Squat w/ chains
2 sets x 8 reps @ 95# + 100# chains
2 sets x 8 reps @ 145# + 100# chains

Seated Alt Arnold Press
3 sets x 6 reps each arm @ 25#s
 - Superset -
50 CCBP @ blue band

Strict Pull Ups
12 - 5 - 3 - 3

Hollow Hold
3 sets x 20 sec


BJJ No Gi
Guard Pass to back take
Bunch of two minute rounds from different positions

Saturday 3/31/18

BJJ
Guard Break to pass
Rolled 4 rounds of 5 min

Friday 3/30/18

Accessories
Back Squat
5 sets x 5 reps @ 185#

DB Bench Press
3 sets x 8 reps @ 40# DBs

Strict Ring Pull Up
3 sets x 5 reps

Tuesday 3/27/18

Conditioning
1 min Bike
1 min Ski
3 rounds

Monday 3/26/18

BJJ No Gi
Triangle sequences
Rolled 4 rounds of 5 min

Sunday 3/25/18

Weightlifting
PL March Meet
Snatch 105 / 108 / 110
Clean & Jerk 120 / 125 / 125

Friday 3/23/18

Weightlifting
Snatch
3 sets x 1 rep @ 60 kg

Clean & Jerk
3 sets x 1 rep @ 90 kg

Wednesdy 3/21/18

Accessories
30 m walk/10 m walking lunge w/ 20# vest
20 sets

5 min Ski
62 cals

Tuesday 3/20/18

Weightlifting
Snatch Pull
4 sets x 1 rep @ 120 kg

Back Squat
1 set x 1 rep @ 145 kg

Monday 3/19/18

Accessories
20 min Sled Drag (1x45#) + 20# weight vest

Saturday 3/17/18

Weightlifting
Clean
1 RM - 132 kg (2 kg PR)

Friday 3/16/18

Weightlifting
Clean & Jerk
1 RM - 120 kg

Wednesday 3/14/18

Weightlifting
Snatch
1 RM - 107 kg


Conditioning
"Dyer"
3 Power Clean (205#)
14 HSPU
9 Front Squat
2 Muscle Ups
23 min AMRAP

102 reps

Tuesday 3/13/18

Conditioning
10 cal Ski
10 cal Row
4 TGU (35#)
8 rounds
------------------
25 min walk w/ 20# vest

Monday 3/12/18

Conditioning
10 cal Ski
10 cal Row
5 Stall Bar Leg Raises
10 SA KBS (35#)
10 rounds
------------------
3K Bike


Weightlifting
Power Snatch
6 sets x 2 reps @ 77 kg

Snatch Push Press
5 sets x 3 reps @ 60 kg

Front Squat
2 sets x 3 reps @ 116 kg

Back Squat
2 sets x 3 reps @ 116 kg

Saturday 3/10/18

BJJ
Kimura from guard/sweep/armbar
Rolled 2 rounds of 5 min

Friday 3/9/18

Weightlifting
Clean & Jerk
3 waves x 1 rep @ 111, 115, 119 kg

Step Back Lunge
6 sets x 6 reps each leg @ 60 kg

Thursday 3/8/18

Conditioning
500 m Bike
20 KBS (35#)
12 Push Ups
5 rounds


Accessories
Stall Bar Hanging Leg Raise
5 sets x 5 reps

Sumo Deadlift from 3" Blocks
1 set x 1 rep @ 505#

Wednesday 3/7/18

Weightlifting
Snatch
3 waves x 1 rep @ 94, 96, 99 kg

Front Squat
3 sets x 3 reps @ 124 kg


ROMWOD
Against The Flow

Tuesday 3/6/18

Accessories
Bandbell Strict Press from Split
5 sets x 5 reps

KBS
5 sets x 20 reps @ 35#


Conditioning
10 cal Ski
30 DUs
3 Axle G2OH (165#)
15 V-Ups
14 min AMRAP

6 rnds + 47 reps


ROMWOD
Quality Counts

Monday 3/5/18

Weightlifting
Clean
6 sets x 2 reps @ 100, 110, 110, 110, 100, 100 kg

BTN Jerk
6 sets x 3 reps @ 90 kg


Conditioning
10 cal Row
10 cal Ski
10 cal Bike
10 V-Ups
5 rounds


5K Bike (Recovery)
11:51

Tuesday 2/27/28

Conditioning
500 m BikeErg
8 KB Push Press (35s)
8 T2B
5 rounds

9:48


100 m Single Arm Williams Sled Drag
2 rounds
100 m Williams Sled Drag

Monday 2/26/18

Weightlifting
Snatch
3 waves x 1 rep @ 94, 96, 99 kg

Front Squat
3 sets x 3 reps @ 123 kg
2 sets x 1 rep @ 131 kg

Saturday 2/24/17

Weightlifting
Clean & Jerk
3 waves x 1 rep @ 104, 107, 111 kg

Thursday 2/22/18

Weightlifting
Snatch Balance
4 sets x 3 reps @ 60 kg

Power Snatch + Snatch from deficit
6 sets x 1 rep @ 80, 85, 87, 92, 94, 96 kg (1 kg PR Power Snatch)

Front Squat
6 sets x 2 reps @ 102 kg


Conditioning
5K BikeErg

10:53

Tuesday 2/20/18

Weightlifting
Power Clean + Clean from Below Knee Blocks
6 sets x 1 + 1 reps @ 105 kg

Jerk
4 sets x 2 reps @ 110, 112, 114, 116


Conditioning
1000 m BikeErg

1:43.7


ROMWOD
Precision Cut

Monday 2/19/18

Weightlifting
Snatch
3 waves x 1 rep @ 88, 91, 94 kg

Back Squat
1 set x 3 reps @ 112 kg
1 set x 3 reps @ 128 kg
2 sets x 3 reps @ 136 kg

Saturday 2/17/18

Conditioning

Morelli & Joering EOW

Partner
54 Wall Ball (20#)
10 Deadlift (225#)
29 Bar Over Burpees
16 Cal AirDyne
39 KBS (70#)
2 Bar Muscle Up

18 min AMRAP

429 reps w/ Dude

Friday 2/16/18

Weightlifting
Front Squat
1 RM - 145 kg (5 kg PR)

Power Clean + Jerk
9 sets x 1 rep @ 90 kg

Snatch Grip Push Press
4 sets x 3 reps @ 70 kg

Wednesday 2/14/18

Weightlifting
Power Clean + Clean from Below Knee Blocks
6 sets x 1 rep @ 100 kg

Jerk
5 sets x 2 reps @ 110, 115, 115, 110, 110

Tuesday 2/13/18

Weightlifting
Muscle Snatch
4 sets x 3 reps @ 40 kg

Snatch
3 waves x 1 rep @ 88, 91, 94 kg

Monday 2/12/18

Accessories
Back Squat
1 RM - 150 kg

Saturday 2/10/18

BJJ
Grip Fighting
Takedown Practice
Rolled 5 rounds of 5 min

Awarded first stripe


Weightlifting
Muscle Clean
3 sets x 3 reps @ 40 kg

Clean & Jerk
1 rep @ 110 kg
12 min EMOM

Thursday 2/8/18

Weightlifting
Snatch
5 sets x 1 rep @ 88 kg

Clean & Jerk
5 sets x 1 rep @ 105 kg

Front Squat
1 set x 2 reps @ 133 kg

Wednesday 2/7/18

ROMWOD
Needs Improvement

Tuesday 2/6/18

Weightlifting
Pause Power Snatch + OHS
5 sets x 1 + 1 reps @ 70 kg

Pause Power Clean
5 sets x 2 reps @ 90 kg

Jerk
5 sets x 3 reps @ 90 kg


ROMWOD
More Than Want

Monday 2/5/18

Weightlifting
High Hang Snatch
4 sets x 3 reps @ 50 kg

Snatch
1 rep @ 85 kg
12 min EMOM

Front Squat
1 set x 2 reps @ 85 kg
1 set x 2 reps @ 95 kg
6 sets x 2 reps @ 105 kg


Conditioning
5 Deadlift (245#)
5 Bar Over Burpees
5 rounds

1:41


BJJ No Gi
Rolled 13 rounds of 3 min

Saturday 2/3/18

BJJ
Grip Fighting/Takedown sequence
Rolled 4 rounds of 5 min

Friday 2/2/18

Weightlifting
Clean + Jerk
2 + 1 reps @ 105 kg
Every 90 sec
7 sets


Accessories
Front Squat
1 set x 4 reps @ 105 kg
1 set x 2 reps @ 119 kg
2 sets x 4 reps @ 125 kg

Wendesday 1/31/18

Weightlifting
Mid Grip Snatch Balance
5 sets x 3 reps @ 60 kg

Eccentric Power Snatch
7 sets x 2 reps @ 70 kg

Back Squat
1 set x 4 reps @ 104
1 set x 4 reps @ 112
3 sets x 4 reps @ 120

Tuesday 1/30/18

Weightlifting
Push Press in Split
4 sets x 3 reps @ 40 kg

Pause Power Clean + Push Jerk + Split Jerk
5 sets x 1 + 1 + 1 reps @ 95 kg

Front Squat
2 sets x 5 reps @ 119 kg

Eccentric Snatch Pulls
3 sets x 3 reps @ 80 kg


ROMWOD
Stubborn

Monday 1/29/18

Weightlifting
High Hang Snatch
3 sets x 3 reps @ 50 kg

Snatch
2 reps @ 83 kg
7 min EMOM

Front Squat
1 set x 5 reps @ 98 kg
1 set x 5 reps @ 105 kg
1 set x 3 reps @ 112 kg
1 set x 1 rep @ 119 kg


Conditioning
10 cal Ski
50 DUs
5 C2B Pull Ups
5 T2B
4 rounds

8:49


Accessories
10 Glute Ham Raises
15 V-Ups
3 sets


BJJ No Gi
De La Riva to Bake Takes/Sweeps
Rolled 5 rounds of 5 min


ROMWOD
Relinquish

Saturday 1/27/18

BJJ
De La Riva to Back Take
Rolled 4 rounds of 5 min

Friday 1/26/18

Weightlifting
Clean + Jerk
2 + 1 reps @ 100 kg
Every 90 sec
7 sets

Clean Pull
5 sets x 3 reps @ 80 kg

Back Squat
1 set x 3 reps @ 96 kg
1 set x 3 reps @ 104 kg
6 sets x 3 reps @ 112 kg

Thursday 1/25/18

Weightlifting
Mid Grip Snatch Balance
5 sets x 3 reps @ 50 kg

Eccentric Power Snatch
7 sets x 2 reps @ 60 kg


ROMWOD
Outwork The Competition

Wednesday 1/24/18

Accessories
Front Squat
5 sets x 6 reps @ 205, 220, 235, 235, 235#


ROMWOD
Forward Thinking

Tuesday 1/23/18

Conditioning
10 DB Snatch (50#)
10 DB Over Burpees
10 T2B
11 min AMRAP

Partnered with Kyle R.

243 reps


Weightlifting
Push Press in Split
5 sets x 3 reps @ 40 kg

Pause Power Clean + Push Jerk + Split Jerk
6 sets x 1 + 1 + 1 reps @ 90 kg

Eccentric Snatch Pull
5 sets x 3 reps @ 70 kg


ROMWOD
Outwork The Competition

Monday 1/22/18

Weightlifting
High Hang Snatch
4 sets x 3 reps @ 60 kg

Snatch
2 reps @ 80 kg
7 min EMOM

Front Squat
1 set x 3 reps @ 81 kg
1 set x 3 reps @ 88 kg
6 sets x 3 reps @ 95 kg


BJJ No Gi
Guard Sweep to De La Riva to Bake Take
Rolled 3 rounds of 5 min


ROMWOD
Simple But Significant

Sunday 1/21/18

ROMWOD
Constantly Changing

Saturday 1/20/18

BJJ
Guard Sweep to De La Riva to Back Take
Rolled 4 rounds of 5 min

Friday 1/19/18

Weightlifting
Power Snatch from Below Knee Blocks
5 sets x 2 reps @ 82 kg

Jerk Recoveries
5 sets x 3 reps @ 300#


Accessories
Front Squat
1 set x 2 reps @ 210#
1 set x 2 reps @ 240#
3 sets x 5 reps @ 255# (missed last rep of last set)

Thursday 1/18/18

Weightlifting
Clean & Jerk
1 rep @ 105 kg
12 min EMOM


Accessories
Glute Ham Raise
5 sets x 10 reps

Body Saw
5 sets x 6 reps

Wednesday 1/17/18

Accessories
Back Squat
1 set x 2 reps @ 255#
1 set x 2 reps @ 275#
3 sets x 2 reps @ 295#


ROMWOD
Forever Climbing

Tuesday 1/16/18

Weightlifting
Pause Power Clean
5 sets x 2 reps @ 95 kg

Jerk
5 sets x 3 reps @ 100 kg


Accessories
Hip Thrust
3 sets x 10 reps @ 95# w/ 3 sec pause

Rear Fly
3 min AMRAP
79 reps @ 2.5# plates


ROMWOD
Work Hard Feel Good

Monday 1/15/18

Weightlifting
High Hang Snatch
4 sets x 3 reps @ 50 kg

Snatch
1 rep @ 80 kg
12 min EMOM

Front Squat
1 set x 2 reps @ 215#
1 set x 2 reps @ 230#
3 sets x 4 reps @ 245#


ROMWOD
Forged

Saturday 1/13/18

BJJ
Guard Triad
Rolled 4 rounds of 5 min

Friday 1/12/18

Weightlifting
Power Snatch from Below Knee Blocks
5 sets x 2 reps @ 80 kg

Jerk Recoveries
4 sets x 3 reps @ 315#

Wednesday 1/10/18

Weightlifting
Muscle Clean
3 sets x 3 reps @ 60 kg

Clean & Jerk
1 rep @ 102 kg
12 min EMOM

Front Squat
1 set x 2 reps @ 98 kg
1 set x 2 reps @ 105 kg
1 set x 3 reps @ 112 kg

Tuesday 1/9/18

Weightlifting
Pause Power Clean
5 sets x 2 reps @ 93 kg

Jerk
5 sets x 3 reps @ 90 kg


BJJ
Rolled 7 rounds of 2 min

Monday 1/8/18

Weightlifting
High Hang Snatch
4 sets x 3 reps @ 60 kg

Snatch
1 rep @ 82 kg
12 min EMOM

Front Squat
1 set x 6 reps @ 84 kg
1 set x 6 reps @ 91 kg
6 sets x 2 reps @ 98 kg


BJJ No Gi
Triad series form guard
Rolled 5 rounds of 5 min

Sunday 1/7/18

Weightlifting
Power Snatch from Blocks Below Knee
5 sets x 2 reps @ 70 kg

Jerk Recoveries
5 sets x 3 reps @ 305#

Back Squat
5 sets x 3 reps @ 120 kg

Saturday 1/6/18

BJJ
Guillotine from Half Guard
Rolled 3 rounds of 5 min

Friday 1/5/18

Weightlifting
Muscle Clean
4 sets x 3 reps @ 50 kg

Clean & Jerk
1 rep @ 100 kg
12 min EMOM

Thursday 1/4/18

Accessories
12 DB Pullovers (40#)
15 sec L-Hang
4 sets

Wednesday 1/3/18

Conditioning
10 cal Ski
10 cal Row
20 V-Ups
5 rounds


Weightlifting
Pause Power Clean
5 sets x 2 reps @ 90 kg

Jerk
5 sets x 3 reps @ 95 kg

Front Squat
5 sets x 3 reps @ 95 kg

Tuesday 1/2/18

Conditioning
20 cal AirDyne
20 KBS (44#)
10 T2B
4 rounds

9:45


Weightlifting
High Hang Snatch
4 sets x 3 reps @ 50 kg

Snatch
1 rep @ 80 kg
12 min EMOM