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