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