Conditioning
50 Lunges
20 Burpees
5 rounds
Monday, December 24, 2018
Sunday, December 23, 2018
Sunday 12/23/18
Conditioning
10 Burpees
5 Push Ups
10 Burpees
10 Air Squats
5 rounds
20 sec Hollow Hold
4 sets
10 Burpees
5 Push Ups
10 Burpees
10 Air Squats
5 rounds
20 sec Hollow Hold
4 sets
Sunday, December 16, 2018
Saturday, December 15, 2018
Saturday 12/15/18
Conditioning
20 Incline Push Ups
100 m Sand Run
20 Air Squats
100 m Sand Run
5 rounds
20 Incline Push Ups
100 m Sand Run
20 Air Squats
100 m Sand Run
5 rounds
Monday, December 10, 2018
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
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, December 9, 2018
Saturday, December 8, 2018
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
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, December 7, 2018
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
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, December 5, 2018
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
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, December 4, 2018
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, December 3, 2018
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
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, December 1, 2018
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
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
Subscribe to:
Posts (Atom)