Saturday 12/28/19

BJJ

Kimura from Side Control

Rolled 5 rounds of 5 min

Friday 12/27/19

Accessories
Hang Power Clean
1 RM - 255#

Thursday 12/26/19

Accessories
Push Ups
7 set x 10 reps

Sunday 12/22/19

Accessories
Strict Press
5 sets x 8 reps @ 85#

DB Bench Press
2:2:X:1
4 sets x 6 reps @ 50#s

Alt DB Bicep Curl
4 sets x 8 reps each @ 20, 25, 30, 35#s

Saturday 12/21/19

Conditioning
2500 m Row
100 DUs
2000 m Row
80 DUs
1500 m Row
60 DUs
1000 m Row
40 DUs
500 m Row
20 DUs

37:15

Wednesday 12/18/19

Conditioning
60 DUs
5 HSPU
20 cal BikeErg
15 min AMRAP

5 + 57

Sunday 12/15/19

Accessories
Strict Press
4 sets x 5 reps @ 45 kg

Pull Ups
4 sets x 5 reps

Push Ups
4 sets x 10 reps

Hanging Leg Raise
4 sets x 5 reps

Saturday 12/14/19

Weightlifting
Power Snatch
5 sets x 1 rep @ 50 kg

Power Clean + Jerk
5 sets x 1 rep @ 70 kg


Accessories
Back Squat
3 sets x 5 reps @ 90 kg

Saturday 12/7/19

Accessories
Strict Press
8 reps @ 25 kg
8 min EMOM

Bent Over Row
10 reps @ 30 kg
8 min EMOM

Friday 12/6/19

Accessories
Back Squat
3 sets x 10 reps @ 175#

Thursday 12/5/19

Conditioning
3 G2OH (95#)
200 m Row
6 G2OH
200 m Row
9 G2OH
200 m Row
...
15 min AMRAP

6 rnds + 14 G2OH

Saturday 11/30/19

Conditioning
1K Row
50 DUs
6 rounds

30:22

Wednesday 11/20/19

Conditioning
Echo Bike
20 min

164 cals, 6.27 miles

Tuesday 11/19/19

Accessories
Modified Sumo Deadlift
1 set x 3 reps @ 295#
1 set x 3 reps @ 315#
1 set x 10 reps @ 335#

Wednesday 11/13/19

Conditioning
30 T2B
---------------
250 m Row
20 Push Ups
8 rounds
---------------
30 T2B

28:53

Tuesday 11/12/19

Accessories
Modified Sumo Deadlift
1 set x 5 reps @ 265#
1 set x 5 reps @ 295#
1 set x 14 reps @ 315#

Tabata Front Squat (75#)

Double Dumbbell Single Leg RDL
5 sets x 10 reps each leg @ 40#s

Wednesday 11/6/19

VO2 Max Test

47.1 ml/kg/min

Tuesday 11/5/19

Accessories
Modified Sumo Deadlift
3 sets x 10 reps @ 225#

Front Squat
3 sets x 10 reps @ 135#

Sunday 11/3/19

Weightlifting

Strongest Unicorn

BW 85.40

Snatch
85/91/97

Clean & Jerk
107/114/125

Wednesday 10/30/19

Conditioning
20 cal Row
30 sec Ring Plank
30 sec Single Arm Overhead Hold each arm (26#)
30 min AMRAP

10 rounds


Weightlifting
Snatch
1 set x 1 rep @ 80 kg

Clean & Jerk
1 set x 1 rep @ 100 kg

Tuesday 10/29/19

Accessories
Modified Sumo Deadlift
1 set x 5 reps @ 290#
1 set x 3 reps @ 315#
1 set x 17 reps @ 335#

Friday 10/25/19

Accessories
Back Squat
1 set x 3 reps @ 210#
1 set x 3 reps @ 230#
1 set x 15 reps @ 245#

Banded Pull Throughs
3 sets x 40 reps w/ black band

DDB Bulgarian Split Squats
4 sets x 8 reps each leg @ 35#s

Tuesday 10/22/19

Accessories
Modified Sumo Deadlift
1 set x 3 reps @ 265#
1 set x 3 reps @ 290#
1 set x 15 reps @ 315#

Hip Thrust
4 sets x 12 reps @ 135# w/ 2 sec pause at top

Double Dumbbell Single Leg RDL
3 sets x 12 reps each leg

Friday 10/18/19

Accessories
Back Squat
1 set x 5 reps @ 190#
1 set x 5 reps @ 210#
1 set x 13 reps @ 230#

Hip Thrust
3 sets x 10 reps @ 155# w/ 2 sec pause at top

Bulgarian Split Squat
8 reps each leg @ 40#s
Every 2 min
4 sets

Wednesday 10/16/19

Accessories
Modified Sumo Deadlift
1 set x 5 reps @ 245#
1 set x 5 reps @ 270#
1 set x 15 reps @ 290#

Hip Thrust
3 sets x 12 reps @ 135# w/ 2 sec pause at top

Double Dumbbell Single Leg RDL
3 sets x 10 reps each leg @ 35#s

Single Arm Dumbbell Strict Press
1 set x 5 reps each arm @ 25#
1 set x 5 reps each arm @ 30#
1 set x 10 reps each arm @ 35#

Lateral Dumbbell Raise (2:0:2:0)
3 sets x 10 reps @ 10#
 - Superset -
30 CCBP @ blue band

Tabata Banded Tricep Extension


Weightlifting
Clean & Jerk
Worked up to a single at 100 kg

Friday 10/11/19

Accessories
Back Squat
1 set x 3 reps @ 280#
1 set x 1 rep @ 315#
3 sets x 1 rep @ 335#

Thursday 10/10/19

Weightlifting
Power Clean
Heavy Single
265#

Wednesday 10/9/19

Conditioning
25 cal BikeErg
59 DUs
Every 3 min
7 rounds


Weightlifting
Power Snatch
5 sets x 1 rep @ 70 kg


Accessories
Push Press
5 sets x 1 rep @ 70 kg

Tuesday 10/8/19

Accessories
Back Squat
4 sets x 4 reps @ 280#

Modified Sumo Deadlift
1 RM
445#

Monday 10/7/19

Accessories
Push Press
1 RM
215#

Sunday 10/6/19

Accessories
Axle Bar Strict Press
3 sets x 10 reps @ 75#
 - superest -
25 CCBP @ blue band

Ring Row
3 sets x 10 reps

Friday 10/4/19

Accessories
Back Squat
1 set x 3 reps @ 280#
1 set x 2 reps @ 315#
3 sets x 1 rep @ 335#

Thursday 10/3/19

Weightlifting
Snatch
3 sets x 1 rep @ 80 kg

Clean & Jerk
2 sets x 1 rep @ 100 kg

Tuesday 10/1/19

Accessories
Back Squat
4 sets x 4 reps @ 280#

Power Clean
6 sets x 2 reps @ 205#


Conditioning
5 G2OH (185#)
5 Bar Over Burpees
4 rounds

4:31

Friday 9/27/19

Accessories
Back Squat
1 set x 3 reps @ 280#
1 set x 2 reps @ 300#
3 sets x 2 reps @ 315#


Conditioning
Partner
180 Wall Balls (20#)
A: Wall Ball
B: DB Farmer Hold (70#s)

6:25 w/ Jason W.

Thursday 9/26/19

Accessories
Strict Press
3 sets x 12 reps @ 30 kg
 - Superset -
10/10 Wrist Up/Downs @ 2.5 kg

Strict Pull Up
4 sets x 6 reps

Ring Dip Support
3 sets x 20 sec

Banded Tricep Extension
3 sets x 40 reps @ red band

Dumbbell Bicep Curl
3 sets x 12 reps @ 20#s
 - Superset -
12 Lateral Raises @ 10#s

Tuesday 9/24/19

Accessories
Back Squat
5 sets x 5 reps @ 265#

Power Clean
Worked up to Heavy Triple
245#

Friday 9/20/19

Accessories
Back Squat
1 set x 3 reps @ 280#
1 set x 2 reps @ 300#
3 sets x 1 rep @ 315#

Tuesday 9/17/19

Accessories
Back Squat
5 sets x 5 reps @ 265#

Legless Rope Climb (11')
1 rep

Monday 9/16/19

BJJ
2 on 1 Takedown
Rolled 7 rounds of 5 min


Conditioning
Partner
6K BikeErg
A: Bike
B: Sandbag Hold (90#)

11:39 w/ Sarah B.

Saturday 9/14/19

Accessories
Back Squat
1 set x 3 reps @ 127 kg
4 sets x 2 reps @ 135 kg

Wednesday 9/11/19

Conditioning
"343" - Firefighter Joseph Maffeo - Ladder 101
100 Lunges (each leg)
80 Kettlebell Swings (53#)
60 Wall Ball (20#)
40 Chest to Bar Pull Ups
20 Deadlifts (275#)
43 Burpees

30:09

Tuesday 9/10/19

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg


Accessories
Back Squat
5 sets x 5 reps @ 111 kg

Monday 9/9/19

BJJ
Takedown to Deadlift Choke
Rolled 4 rounds of 5 min

Saturday 9/7/19

Conditioning
BikeErg
300 m Sprint
Every 2 min
20 rounds


BJJ
Takedown to Back Take
Rolled 6 rounds of 5 min

Friday 9/6/19

Accessories
Back Squat
1 set x 3 reps @ 127 kg
1 set x 2 reps @ 135 kg
3 sets x 1 rep @ 135 kg


Conditioning
100 m Sled Drag (225#)
30 Push Ups
18 min AMRAP

8 rnds w/ Nick B

Thursday 9/5/19

Accessories
Incline Single Arm Kettlebell Bench Press
3 sets x 8 reps each arm @ 44#
 - superset -
12 Dumbbell Bicep Curls (30#s)

Wednesday 9/4/19

Weightlifting
Snatch
3 sets x 2 reps @ 70 kg

Deadlift
1 set x 2 reps @ 130 kg

Tuesday 9/3/19

Accessories
Back Squat
5 sets x 5 reps @ 235#

Pull Up
4 sets x 5 reps


Weightlifting
Snatch
5 sets x 1 rep @ 40 kg

Saturday 8/31/19

BJJ
Takedown from 2 on 1
Rolled 5 rounds of 5 min

Friday 8/30/19

Conditioning
BikeErg
400 m Fast
45 sec rest
16 min AMRAP

10 rounds (6527 m)

Tuesday 8/27/19

Accessories
Back Squat
5 sets x 10 reps @ 175#

Strict Pull Ups
5 sets x 5 reps

Friday 8/23/19

Accessories
Back Squat
1 RM
350# (5# lifetime PR)

Wednesday 8/21/19

Accessories
Back Squat
6 sets x 2 reps @ 245#

Ring Dip
5 sets x 10 reps

Snatch Grip Deadlift
3 sets x 12 reps @ 205#

Tuesday 8/20/19

Conditioning
30 DB Snatch (70#)
30 cal Ski
13 min AMRAP

256 reps w/ Julie F

Monday 8/19/19

Accessories
Back Squat
2 sets x 2 reps @ 305#

Manual Resisted Hamstring Curls
4 sets x 12 reps

Friday 8/16/19

Accessories
Back Squat
6 sets x 2 reps @ 245#

Ring Dip
5 sets x 10 reps

Snatch Grip Deadlift
4 sets x 12 reps @ 195#

Wednesday 8/14/19

Accessories
Back Squat
3 sets x 3 reps @ 290#

Manual Resisted Hamstring Curls
4 sets x 10 reps

Tuesday 8/13/19

Accessories

BikeErg

10,000 m

25:56

Monday 8/12/19

Conditioning
100 m Sprint
50 m Jog
100 m Sprint
50 m Walk
100 m Sprint
200 m Walk
3 rounds


Accessories
Back Squat
6 sets x 2 reps @ 245#

Ring Dip
5 sets x 10 reps

Snatch Grip Deadlift
2 sets x 12 reps @ 245#, 285#

Saturday 8/10/19

Conditioning
400 m Run
20 Alt Dumbbell Snatch (50#)
15 Pull Ups
4 rounds

18:16

Friday 8/9/19

Accessories
Back Squat
4 sets x 4 reps @ 275#

Dumbbell Pull Over
4 sets x 10 reps @ 50#
 - superset -
60 sec ME Dumbbell Bench Press (20#s)

Thursday 8/8/19

Conditioning
10K Ski
 46:04 w/ Liz C

10K Ski
37:40 w/ Jason W

Wednesday 8/7/19

Accessories

Back Squat

6 sets x 2 reps @ 245#

Ring Dips

4 sets x 12 reps

Bent Over Row

4 sets x 8 reps @ 100#

*2 sec pause at chest*

Tuesday 8/6/19

Accessories

Back Squat

5 sets x 5 reps @ 118 kg

Friday 8/2/19

Accessories
Back Squat
6 sets x 2 reps @ 245#

Bent Over Row
4 sets x 8 reps @ 95#
*2 sec hold at chest*
*Supinated*


Conditioning
50 Power Clean (115#)
5 T2B EMOM

3:50

Wednesday 7/31/19

Accessories
Back Squat
6 sets x 6 reps @ 245#

DB Pull Over
3 sets x 12 reps @ 50#
 - superset -
30 sec ME DB Bench Press @ 35#s

Monday 7/29/19

Accessories
Back Squat
6 sets x 2 reps @ 245#

Ring Dip
4 sets x 10 reps

Bent Over Row
4 sets x 8 reps @ 95#
*2 sec pause at chest*

Saturday 7/27/19

BJJ
Clock Choke
Rolled 5 rounds of 5 min

Friday 7/26/19

Accessories
Strict Press
4 sets x 4 reps @ 56 kg

Back Squat
6 sets x 5 reps @ 245#

11/4 Strict Press
5 sets x 5 reps @ 95#

Wednesday 7/24/19

Accessories
Back Squat
6 sets x 2 reps @ 245#

Ring Dip
4 sets x 8 reps

Single Arm Parallette Dumbbell Row
4 sets x 10 reps each arm @ 45#

Tuesday 7/23/19

ROMWOD
Hungry

Monday 7/22/19

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg


Accessories
Strict Press
5 sets x 5 reps @ 53 kg

Back Squat
6 sets x 4 reps @ 245#

Seated Strict Press
5 sets x 5 reps @ 95#


ROMWOD
New Day, New Opportunity

Sunday 7/21/19

ROMWOD
Make Or Break

Saturday 7/20/19

BJJ
Guillotine from Kneeling
Rolled 5 rounds of 5 min

Friday 7/19/19

Weightlifting
Clean & Jerk
5 sets x 1 rep @ 100 kg


Accessories
Strict Press
6 sets x 2 reps @ 50 kg

Back Squat
6 sets x 2 reps @ 245#

Ring Dip
4 sets x 8 reps @ 25#

Single Arm Dumbbell Row
4 sets x 10 reps each arm @ 80#

Thursday 7/18/19

Conditioning
SkiErg
2012 m
9:30

Wednesday 7/17/19

Accessories
Strict Press
6 sets x 6 reps @ 50 kg

Back Squat
6 sets x 3 reps @ 245#

Monday 7/15/19

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg


Accessories
Strict Press
6 sets x 2 reps @ 50 kg

Back Squat
6 sets x 2 reps @ 245#

Ring Dip
4 sets x 8 reps

Single Arm Dumbbell Row
4 sets x 10 reps each arm @ 80#

Saturday 7/13/19

Conditioning
2008 m Bike
100 Sit Ups
100 Air Squats
20 Burpees
1 Synchro Cart Wheel
3 rounds

30:20 w/ Dude


BJJ
Deon Seminar

Friday 7/12/19

Accessories
Strict Press
6 sets x 5 reps @ 50 kg


Conditioning
6 Power Clean + Push Jerk (135#)
400 m Run
10 Pull Ups
400 m Run
10 Burpees
5 rounds

35:33

Wednesday 7/10/19

Accessories
Strict Press
6 sets x 2 reps @ 50 kg


Weightlifting
Power Clean
5 sets x 1 rep @ 70 kg


Conditioning
18 cal Ski
20 Single Arm Dumbbell Push Press (50#)
12 C2B
5 rounds

9:36 w/ Dude

Tuesday 7/9/19

Accessories
Back Squat
Heavy Triple
265#

Pull Up
4 sets x 8 reps

Ring Dip
4 sets x 10 reps

Strict Bar Muscle Up Practice
5 min


Conditioning
Row
20 sec on
40 sec off
10 rounds
(111, 107, 106, 106, 107, 105, 100, 101, 101, 103 m)

Monday 7/8/19

Accessories
Strict Press
6 sets x 4 reps @ 50 kg

Sunday 7/7/19

ROMWOD
Action Not Talk

Saturday 7/6/19

Accessories
Single Arm Dumbbell Push Press
5 sets x 8 reps each arm @ 50#


Conditioning
"Jackie"
1,000 m Row
50 Thrusters (45#)
30 Pull Ups

9:19

Friday 7/5/19

ROMWOD

Forging Steel - Short

Accessories

Strict Press

6 sets x 2 reps @ 50 kg

Wednesday 7/3/19

Accessories
Front Squat
4 sets x 5 reps @ 50 kg

Strict Press
6 sets x 3 reps @ 50 kg

Monday 7/1/19

Accessories

Strict Press

1 RM - 62 kg

6 sets x 2 reps @ 50 kg

Strict Pull Ups

4 sets x 8 reps

Strict Ring Dip

4 sets x 8 reps

Monday 6/24/19

Accessories
Back Squat
6 sets x 2 reps @ 108 kg

Wednesday 6/19/19

Weightlifting
Power Snatch
5 sets x 1 rep @ 70 kg

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


Conditioning
3 Med Ball Toss (30# over 12')
5 Keg Curl & Press (60#)
2 Sandbag Over Shoulder (120#)
10 Snatch Grip Bent Over Row (95#)
Rest 1-2 min
5 sets


BikeErg
5059 m
13:20

Monday 6/17/19

Accessories
Back Squat
5 sets x 5 reps @ 90 kg


Conditioning
10 Pull Ups
50 Air Squats
100 DUs
3 rounds

10:25

Friday 6/14/19

Weightlifting
Jerk
3 sets x 1 rep @ 100 kg
(cut short due to feeling like crap)


Conditioning
20 cal Ski
200 m Run
20 Tire Flips (240#)
14 min AMRAP

4 rnds + 2 cals w/ Chloe

Thursday 6/13/19

Accessories
Seated Alt Dumbbell Curl and Press
4 sets x 5 reps each arm @40#s

Single Arm Deficit Push Up
4 sets x 10 reps each side (3")

Bent Over Dumbbell Row
4 sets x 12 reps @ 25#s

Lateral Dumbbell Raise
3 sets x 15 reps @ 10#s

Banded Box Step Ups
2 sets x 30 reps each leg @ 20" w/ black band

Dumbbell Side Bend
4 sets x 10 reps each side @ 50# (straps)

Wednesday 6/12/19

Weightlifting
Power Snatch
5 sets x 1 rep @ 70 kg

Clean & Jerk
5 sets x 1 rep @ 95 kg

Snatch Grip RDL
3 sets x 10 reps @ 90 kg (straps)

Monday 6/10/19

Weightlifting
Snatch
5 sets x 1 rep @ 77 kg

Power Clean
5 sets x 1 rep @ 100 kg


Accessories
Step Back Lunge
3 sets x 8 reps each leg @ 40 kg

Saturday 6/8/19

Conditioning
400 m Run
--------------------------
5-10-15-20-25-20-15-10-5
Cal Row
Sit Ups
DB PP (20#s)
--------------------------
400 m Run

18:21 w/ Chelsea Hammond

Friday 6/7/19

Weightlifting
Jerk
5 sets x 1 rep @ 106 kg


Accessories
Push Press
5 sets x 5 reps @ 70 kg

Back Squat
2:3:1:1
5 sets x 3 reps @ 100 kg

T-Bar Row (25#)
Banded Lat Sweeps
30 sec on
10 sec off
5 sets of each

Ring Row
Prone Fly (10#s)
30 sec on
10 sec off
5 sets of each

Wednesday 6/5/19

Accessories
Strict Press
5 sets x 5 reps @ 45 kg

Alternating Dumbbell Bicep Curl
4 sets x 10 reps @ 35#s
 - Superset -
15 Lateral Raises @ 10#s

Good Morning
3 sets x 12 reps @ 45#

Banded Box Step Up
3 sets x 30 reps each leg @ 16" + Green Band

Tuesday 6/4/19

Accessories
Bench Press
3 sets x 8 reps @ 135#

Trap Bar Deadlift
3 RM
420# (higher handles)


Conditioning
400 m Run
10 Tire Flips (240#)
20 Pull Ups
30 min AMRAP

266 reps w/ Chloe

Monday 6/3/19

Weightlifting
Snatch
5 sets x 1 rep @ 77 kg

Power Clean
5 sets x 1 rep @ 100 kg


Accessories
Back Squat
3:0:1:1
5 sets x 3 reps @ 90 kg

100 m Sled Push (1x45#)
50/50 m 90 Carry (18#)
30 sec Hollow Hold
3 sets

10 sec Hollow Hold
10/10 Oblique Crunch
10 Tuck Ups
10 sec Hollow Hold
4 sets

Sunday 6/2/19

Conditioning
2K BikeErg
20 Push Ups
80 DUs
5 rounds

30:34

Friday 5/31/19

Weightlifting
Snatch
5 sets x 1 rep @ 50 kg

Clean & Jerk
5 sets x 1 rep @ 70 kg


Accessories
Alternating Bicep Curl
3 sets x 10 reps @ 35#s
 - Superset -
10 Lateral Raises
10 Front Raises (10#s)

Thursday 5/30/19

Conditioning
20 min Row
4, 710 m


Accessories
Trap Bar Deadlift
Heavy Single
450# (higher handles)

Seated Dumbbell Strict Press
4 sets x 8 reps @ 30#s

Back Squat
4 sets x 10 reps @ 95#

Parallette Support Dumbbell Row
4 sets x 8 reps each arm @ 35#

Stall Bar Hanging Leg Raises
3 sets x 10 reps

Wednesday 5/29/19

Conditioning
15 cal AirDyne
30 sec Ring Plank
50 DUs
50 m walk
5 rounds

Tuesday 5/21/19

Accessories
Bench Press
1 RM
215#

Trap Bar Deadlift
Heavy Single
480# (higher handles)

Single Arm Dumbbell Bench Press w/ Banded Row Hold
5 sets x 10 reps each arm @ 50# + blue band (8' bar)

BikeErg
13:26
5041 m

Conditioning
Min 1: 10 Ring Row (1 sec hold at top)
Min 2: 30 sec Hollow Hold (18#)
Min 3: 5 Dumbbell Push Press (50#s)
4 rounds

Monday 5/20/19

Weightlifting
Snatch
Heavy Single
95 kg


Accessories
Front Squat
3 sets x 3 reps @ 100 kg

100 m Sled Drag (135#)
5 Strict Pull Ups
8 rounds

Saturday 5/18/19

Conditioning
80 Burpees
4000 m Row
80 Burpees

28:15

Friday 5/17/19

Weightlifting
Clean
Heavy Single
123 kg


Accessories
Strict Pull Up
4 sets x 8 reps

Bandbell Bench Press
3 sets x 10 reps @ 120#

Thursday 5/16/19

Accessories
Trap Bar Deadlift
3 sets x 8 reps @ 290# (higher handles)

Alt Seated Dumbbell Strict Press
3 sets x 8 reps @ 50#s

Alt Dumbbell Bicep Curl
3 sets x 8 reps @ 35#s
 - Superset -
15 Dumbbell Lateral Raises (10#s)

Cable Tricep Extensions
3 sets x 12 reps @ 27.5#

Wednesday 5/15/19

Conditioning
10 Bent Over Kettlebell Rows (35#s)
60 m Pec Stick Walk
500 m Bike
10 Prone Dumbbell Row (25#s)
60 Overhead Kettlbell Carry (26#)
500 m Bike
7 rounds

Tuesday 5/14/19

Conditioning
15 cal Ski
15 DB Front Squat (50#s)
12 min AMRAP

272 reps w/ Gabe Y


Accessories
Trap Bar Deadlift
Heavy Single
470# (higher handles)

Back Extension
3 sets x 30 reps

Hamstring Curls
3 sets x 10 reps @ 70#

Monday 5/13/19

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg


Accessories
Back Squat
3 sets x 3 reps @ 110 kg

Ring Pull Up
4 sets x 8 reps

Ring Dip
4 sets x 8 reps

Saturday 5/11/19

Conditioning
"Jude"

6 Power Clean (135#)
6 Pull Ups
6 Burpees
6 rounds

5:48

Thursday 5/9/19

Conditioning
100 cal Ski
Max Overhead Squats (95#)
7 min AMRAP
 - Rest 3 min -
85 cal ski
Max Hang Power Cleans
6 min AMRAP
 - Rest 4 min -
70 cal Ski
Max Thrusters
5 min AMRAP

96 reps w/ Gabe Ybarra


Accessories
Seated Alt Dumbbell Strict Press
4 sets x 5 reps each arm @ 40#s

Seated Cable Row (Wide Grip)
3 sets x 8 reps @ 60#

Seated Dumbbell Hammer Curl
3 sets x 5 reps each arm @ 35#s

Single Arm Tricep Extension
3 sets x 8 reps each arm @ 20#
 - Superset -
ME Push Ups

Captains Chair Leg Raise
3 sets x 10 reps


Conditioning
BikeErg
10,043 m
26:53

Wednesday 5/8/19

Weightlifting
Jerk
5 sets x 1 rep @ 90 kg


Accessories
Ring Pull Ups
4 sets x 5 reps

Ring Dip
4 sets x 8 reps


Conditioning
4 Alt SA DB C&P (80#)
20 cal Row
80 DUs
12 min AMRAP

4 rounds

Tuesday 5/7/19

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg


Conditioning
1 min AirDyne
100 m Sled Drag (2x45#)
5 rounds

Saturday 5/4/19

BJJ
Ezekiel Choke
Rolled 5 rounds of 5 min

Friday 5/3/19

Weightlifting
Snatch
1 rep @ 93 kg

Clean & Jerk
1 rep @ 115 kg

Thursday 5/2/19

Conditioning
175 cal Row
*15 Push Ups every 2 min *

10:57


BikeErg
15:02
4,884 m

Tuesday 4/30/19

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg

Jerk
5 sets x 1 rep @ 105 kg


Conditioning
15 Ring Row
85 DUs
3 rounds
 - then -
50 Burpees
 - then -
ME Pull Ups
11 min

40 Pull Ups

Saturday 4/27/19

Conditioning
25 cal Ski
50 Sit Ups
100 DUs
40 min AMRAP

8 + 14 cal

Tuesday 4/23/19

Weightlifting
Jerk
3 sets x 1 rep @ 120 kg


Accessories
Dumbbell Bench Press
5 reps @ 70#s
 - Superset -
Alt Prone Dumbbell Row
9 reps each arm @ 25#
4 setes


Conditioning
Acid Bath

5:33

Monday 4/22/19

Weightlifting
Snatch
6 sets x 1 rep @ 80 kg


Accessories
Ring Pull Ups
4 sets x 8 reps

Ring Dips
4 sets x 8 reps


Conditioning
35 cal BikeErg
20 Dumbbell Snatch (50#)
15 Box Over Burpees (20")
 - Rest 2 min -
15 Box Over Burpees
20 Dumbbell Snatch
35 cal BikeErh

9:20

Saturday 4/20/19

Conditioning
5 Pull Ups
15 Push Ups
22 Sit Ups
10 rounds

16:36


BJJ
Rolled 2 rounds of 5 min
K Control to sweep
Rolled 5 rounds of 5 min

Friday 4/19/19

Accessories
Strict Press
1 RM
60 kg

Dumbbell Walking Lunge
4 sets x 10 m @ 50#s

Incline Single Arm Dumbbell Bench Press
4 sets x 10 reps each arm @ 35#

Prone Dumbbell Row
4 sets x 12 reps @ 25#s

Banded Chest Fly
3 sets x 10 reps @ red bands

Thursday 4/18/19

Conditioning
1K Ski
50 Burpees

6:32

Wednesday 4/17/19

Weightlifting
Power Clean
5 sets x 1 rep @ 225#

Back Squat
4 sets x 10 reps @ 175#


Accessories
Ring Pull Up
4 sets x 8 reps

Ring Dip
4 sets x 8 reps

Single Arm Farmer Carry
5 sets x 80' each arm @ 122# (w/ straps)

Single Arm Overhead Carry
5 sets x 80' each arm @ 35#

Straight Leg Crunch
5 sets x 10 reps @ 10#

Tuesday 4/16/19

Weightlifting
Jerk (5 sec pause in catch)
Worked up to 90 kg

Jerk
3 sets x 1 rep @ 105 kg


Accessories
Seated Filly Press
3 sets x 8 reps each arm @ 44# KB + 35# DB

Parallete Plank Dumbbell Row
3 sets x 9 reps each arm @ 40#

Parallette Push Up w/ Feet at 17"
3 sets x 10 reps

Bench Prone Shoulder Extensions
3 sets x 12 reps

Stall Bar Leg Raise
3 sets x 12 reps

Banded Three Month Hold
3 sets x 30 sec

Monday 4/15/19

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg


Accessories
Ring Pull Ups
4 sets x 8 reps

Ring Dips
4 sets x 8 reps

Saturday 4/13/19

BJJ
Spider Guard
Rolled 5 rounds of 5 min

Friday 4/12/19

Weightlifting
Snatch
1 rep @ 95 kg

Clean & Jerk
1 rep @ 116 kg


Accessories
Step Back Lunge
4 sets x 8 reps each leg @ 155#

Push Press (1:0:1:3)
3 sets x 5 reps @ 165#

Banded Box Step Ups
3 sets x 30 reps each leg @

Hanging Knee Tucks w/ Twist
4 sets x 8 reps each side

Thursday 4/11/19

BikeErg
15 min
5,561 m

Wednesday 4/10/19

Weightlifting
Power Clean + Clean + Front Squat
Worked up to one set @ 115 kg


Accessories
Strict Ring Pull Up
4 sets x 6 reps

Ring Dip
4 sets x 8 reps

Manual Resisted Hamstring Curls
5 sets x 10 reps

Tuesday 4/9/19

Weightlifting
Jerk
6 sets x 1 rep @ 105 kg


Conditioning
Ski
30 sec on / 30 sec off
12 rounds

1931 m


Accessories
Banded Strict Press
3 sets x 10 reps @ bar + blue bands (2nd hole after last bench)

Single Arm Dumbbell Prone Row
3 sets x 12 reps each arm @ 20#s

Leaning Lateral Raise
3 sets x 12 reps each arm @ 15#

Parallette Push Up w/ Feet Elevated
5 sets x 10 reps @ 12"

Sled Drag w/ Pec Stick
5 sets x 50 m @ 95# + 20# stick

Monday 4/8/19

Weightlifting
Snatch
6 sets x 1 rep @ 80 kg


Accessories
Strict Muscle Up + Ring Pull Up
3 sets x 6 reps

Ring Dip
4 sets x 8 reps


Conditioning
40 cal BikeErg
50 Ring Rows
40 cal BikeErg
35 Ring Rows
40 cal BikeErg
20 Ring Rows
40 cal BikeErg

11:44 w/ Francheska

15 Thrusters (75#)
100 m Run
12 Thrusters
100 m Run
9 Thrusters
100 m Run
6 Thrusters
100 m Run
3 Thrusters

4:02

40 cal BikeErg
50 Ring Rows
40 cal BikeErg
35 Ring Rows
40 cal BikeErg
20 Ring Rows
40 cal BikeErg

12:25 w/ Ellen C

60 cal BikeErg
50 Ring Rows
60 cal BikeErg
35 Ring Rows
60 cal BikeErg
20 Ring Rows
60 cal BikeErg

14:00 w/ Zach C

Saturday 4/6/19

Conditioning
Row
300 m Fast
100 m Slow
100 m Sprint
100 m Slow
Rest 2 min
8 rounds

2:35.7 (1:50 / 3:00 / 1:28)
2:32.8 (1:45 / 3:00 / 1:30)
2:30.6 (1:43 / 3:00 / 1:31)
2:26.8 (1:46 / 2:50 / 1:32)
2:25.6 (1:45 / 2:45 / 1:31)
2:26.3 (1:45 / 2:45 / 1:31)
2:26.2 (1:45 / 2:45 / 1:31)
2:27.2 (1:45 / 2:50 / 1:32)

50 m Sled Drag (2x45#) w/ Pec stick
3 sets


Bobby Taboada Seminar

Friday 4/5/19

Weightlifting
Snatch
1 rep @ 94 kg

Clean & Jerk
1 rep @ 115 kg


Conditioning
60 cal Bike
50 Pull Ups
60 cal Bike
35 Pull Ups
60 cal Bike
20 Pull Ups
60 cal Bike

13:51 w/ Chloe


Accessories
Pull Up
1 RM - 70#

Thursday 4/4/19

Conditioning
BikeErg
12,239 m
36:41

Wednesday 4/3/19

Weightlifting
Pause Floating Clean
5 sets x 1 rep @ 100 kg (3 sec)


Accessories
Ring to Chest Pull Ups
4 sets x 6 reps

Ring Dip
4 sets x 8 reps

Walking Dumbbell Lunge
5 sets x 10 m @ 30#s

Sumo Deadlift
5 sets x 5 reps @ 325# w/ straps

Dumbbell Side Bend
3 sets x 10 reps each side @ 50#

Manual Resisted Hamstring Curl
3 sets x 12 reps

Sled Drag
90#
5 sets x 100 m Forward
5 sets x 100 m Backward

Tuesday 4/2/19

Weightlifting
Jerk
1 RM - 131 kg (PR)


Conditioning
Ski
30 sec on / 30 sec off
10 rounds
1327 m


Accessories
Banded Strict Press
4 sets x 10 reps @ 65# + red band (2nd hole after last bench)

Prone Shoulder Extensions
4 sets x 12 reps @ 10#s

Parallette Push Ups
4 sets x 10 reps

Bar Muscle Up Practice

Monday 4/1/19

Weightlifting
Snatch
6 sets x 1 rep @ 70 kg


Accessories
Strict Pull Up
4 sets x 8 reps

Ring Dip
4 sets x 8 reps @ 25#

Back Squat
3 sets x 8 reps @ 215#
1 set x 20 reps @ 105#


Conditioning
12 cal BikeErg
6 Bar Over Burpees
3 Power Cleans (115#)
15 min AMRAP

310 reps
Alt rnds with Dude

Saturday 3/30/19

BJJ
Guard Pass
Rolled 5 rounds of 5 min

Friday 3/29/19

Weightlifting
Snatch
1 rep @ 93 kg

Clean & Jerk
1 rep @ 113 kg


Accessories
Back Squat
5 sets x 8 reps @ 195#


ROMWOD
Needs Improvement

Thursday 3/28/19

Conditioning
1000 m Bike
500 m Ski
10 Strict Hanging Leg Raise
6 rounds

Wednesday 3/27/19

Weightlifting
Clean + Pause Front Squat + Front Squat
5 sets x 1 + 1 + 1 reps @ 110 kg


Accessories
Strict Pull Up
4 sets x 8 reps

Ring Dip
4 sets x 8 reps @ 25#

Dumbbell Side Bend
3 sets x 10 reps each side @ 40#

Tuesday 3/26/19

Weightlifting
Jerk
7 sets x 1 rep @ 90 kg


Conditioning
Ski
30 sec on / 30 sec off
10 rounds

1545 m


15 Bar Over Burpees
12 Deadlift (115#)
9 Hang Power Clean
6 Push Jerk
Every 5 min
5 rounds

1:37, 1:40, 1:35, 1:37, 1:43


ROMWOD
Listen To The Quiet

Monday 3/25/19

Conditioning
5K Row
21:13.1


Weightlifting
Snatch
6 sets x 1 rep @ 80 kg


Accessories
Strict Pull Up
4 sets x 8 reps

Ring Dip
4 sets x 10 reps

Tabata Prone Dumbbell Row
20#s (Minimum 10 reps each round)


Conditioning
5K Bike
100 DUs
4K Bike
80 DUs
3K Bike
60 DUs
2K Bike
40 DUs
1K Bike
20 DUs

38:19

Saturday 3/23/19

BJJ
Rolled 4 rounds of 5 min
Guard Pass with Clock Choke
Rolled 5 rounds of 5 min

Awarded second stripe


Conditioning
BikeErg
6040 m
22:03

Friday 3/22/19

Conditioning
19.5

150 reps


Accessories
Pause Half Squat (3:3:1:1)
5 sets x 3 reps @ 70 kg

Landmine RDL
3 sets x 8 reps each leg @ 10 kg


ROMWOD
Create Balance


Accessories
Dumbbell Walking Lunge
9 sets x 10 m @ 45#s

Thursday 3/21/19

Conditioning
BikeErg
4029 m

Wednesday 3/20/19

Weightlifting
Clean + Front Squat
3 sets x 2 + 1 reps @ 100 kg
2 sets x 2 + 1 reps @ 105 kg


Accessories
Strict Pull Up
4 sets x 8 reps

Ring Dip
4 sets x 8 reps

Manual Resisted Hamstring Curl
4 sets x 10 reps

Sled Drag
1200 m @ 2x45#

Tuesday 3/19/19

Weightlifting
Jerk
5 sets x 2 reps @ 110 kg


Conditioning
1 min Bike
50 DUs
5 Hanging Leg Raise
Every 3 min
5 rounds


Accessories
Strict Press
4 sets x 10 reps @ 85#

Dumbbell Pullover
4 sets x 10 reps @ 35#

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

Parallette Push Up w/ Feet Elevated
4 sets x 10 reps @ 12"

Dumbbell Side Bend
4 sets x 10 reps each side @ 50#

Hollow Hold
6 sets x 20 sec


ROMWOD
Don't Wish

Monday 3/18/19

Weightlifting
Snatch
7 sets x 1 rep @ 70 kg


Accessories
Strict Pull Ups
4 sets x 8 reps

Ring Dip
4 sets x 8 reps

Prone Dumbbell Row
3 sets x 12 reps @ 35#s


Conditioning
19.4

96 reps

Friday 3/15/19

Weightlifting
Snatch
1 rep @ 91 kg

Clean & Jerk
1 rep @ 111 kg


Accessories
Static DB Lunge (3" deficit)
4 sets x 8 reps each leg @ 35#s

Manual Resisted Hamstring Curl
4 sets x 10 reps

Banded Box Step Ups
3 sets x 20 reps @ 16" w/ black


Conditioning
20 m Sandbag Carry (90#)
3 min AMRAP
T2R
3 min AMRAP
Sandbag Over Shoulder
3 min AMRAP

Partner w/ Chloe

Thursday 3/14/19

Conditioning
Dyer

101 reps

Wednesday 3/13/19

Weightlifting
Pause Clean
7 sets x 2 reps @ 80 kg


Accessories
Strict Pull Up
4 sets x 8 reps

Ring Dip
4 sets x 8 reps


Conditioning
3 min Row
1 min Plank
3 min Ski
1 min Sit Ups
3 min Bike
1 min Burpees
3 rounds

Tuesday 3/12/19

Weightlifting
Jerk
1 rep @ 100 kg
20 min EMOM


Accessories
Parallette Push Up (feet elevated 12")
5 sets x 10 reps

Dumbbell Front Raise
5 sets x 10 reps @ 10#s

Strict Press
4 sets x 10 reps @ 65#

Dumbbell Lateral Raise
5 sets x 10 reps @ 10#s

Behind The Neck Snatch Grip Strict Press
4 sets x 10 reps @ 45#

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


Conditioning
200 m Jog
10 Stall Bar Hanging Leg Raises
6 rounds

16:57

Monday 3/11/19

Weightlifting
Power Snatch + Snatch
5 sets x 2 + 1 reps @ 165#


Conditioning
19.3

105 reps

Friday 3/8/19

Weightlifting
Snatch
1 rep @ 90 kg

Clean & Jerk
1 rep @ 110 kg


Accessories
Strict Pull Up
 4 sets x 8 reps

Ring Dip
4 sets x 8 reps

Step Back Lunge
4 sets x 10 reps each leg @ 135#

Banded Box Step Up
3 sets x 30 reps each side @ 20" w/ green band

Dumbbell Bench Press (3:1:1:1)
4 sets x 8 reps @ 45#s


Conditioning
Min 1: 150 m Row
Min 2: 10 Dumbbell Push Press (30#s)
Min 3: 8 Strict Pull Ups
4 rounds

Thursday 3/7/19

Conditioning
BikeErg
10,045 m
26:07


ROMWOD
Battle Minded

Wednesday 3/6/19

Weightlifting
Clean Deadlift to Knees + Clean
5 sets x 2 reps @ 100 kg


Accessories
Strict Pull Ups
4 sets x 8 reps

Ring Dip
4 sets x 8 reps @ 5 kg

Sumo Deadlift
8 sets x 8 reps @ 75#

Hip Thrust
4 sets x 8 reps @ 75#

Manual Resisted Hamstring Curl
4 sets x 10 reps

Tuesday 3/5/19

Weightlifting
Jerk
6 sets x 3 reps @ 80 kg


Conditioning
500 m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Step Ups (24")

4:46


Accessories
Dumbbell Bench Press
5 sets x 10 reps @ 20#s
5 sets x 10 reps @ 40#s

Strict Press
5 sets x 8 reps @ 35#

Behind The Neck Snatch Grip Strict Press
5 sets x 8 reps @ 35#

Body Saw
4 sets x 10 reps

Tabata Dumbbell Floor Press
*Rest at lockout*
20#s

Monday 3/4/19

ROMWOD
Make It Perfect


Conditioning
19.2

174 reps

Tuesday 2/26/19

Accessories
Banded Strict Press
4 sets x 8 reps @ blue bands (Last bench hole)

Prone Dumbbell Row
3 sets x 10 reps @ 30#s
 - Superset -
3 Banded Bicep Curls @ blue

Prone Shoulder Extensions
3 sets x 12 reps @ 10#s

Banded Chest Flys
4 sets x 10 reps @ reds

Hanging Knee Tuck Hold
4 sets x 15 sec

Ring Dip + Support Knee Tuck
4 sets x 1+1, 2+2, 3+3 reps

Hollow Hold
4 sets x 20 sec

Monday 2/25/19

Weightlifting
Power Snatch
10 sets x 1 rep @ 70 kg


Accessories
Ring Push Up
5 sets x 10 reps


Conditioning
19.1

19 Wall Ball (20#)
19 cal Row
15 min AMRAP

248 reps

Saturday 2/23/19

BJJ
Rolled 4 rounds of 5 min
Drilled Guard break
Rolled 5 rounds of 5 min

Friday 2/22/19

Accessories
Snatch
2 reps @ 135#
12 min EMOM


Conditioning
ME Burpee
3 min AMRAP
 - Rest 2 min -
ME cal Row

125 reps (64 burpees + 61 cal)


Weightlifting
Jerk
4 sets x 2 reps @ 80 kg
4 sets x 2 reps @ 90 kg


Accessories
Strict Pull Ups
4 sets x 6 reps

Ring Dips
2 sets x 8 reps

Thursday 2/21/19

Conditioning
Test Arnold Workouts

BikeErg
5K
13:24


BJJ
Rolled with Mexican Joe for about 20 min
Drilled Fireman takedown
Drilled Half guard

Wednesday 2/20/19

Weightlifting
Pause Power Clean (Above Knee and catch)
5 sets x 1 rep @ 90 kg


Accessories
Strict Pull Ups
4 sets x 6 reps

Ring Dips
4 sets x 8 reps


Conditioning
Test Arnold Sled Workout
10 min

Tuesday 2/19/19

Accessories
Prone Dumbbell Row
3 sets x 8 reps @ 35#s
 - Superset -
Banded Bicep Curls
3 sets x 50 reps @ blue

Back Squat
1 set x 8 reps @ 225#
1 set x 8 reps @ 235#
1 set x 5 reps @ 255#
1 set x 5 reps @ 260#
1 set x 3 reps @ 275#
1 set x 3 reps @ 281#


Conditioning
30 DUs
15 Abmat Sit Ups
6 min AMRAP

317 reps

Monday 2/18/19

Weightlifting
Snatch + OHS
5 sets x 2 + 1 reps @ 75 kg

Sunday 2/17/19

Accessories
Banded Strict Press
4 sets x 10 reps @ 65# + red bands (Last bench hole)

Strict Pull Ups w/ 2 sec hang
4 sets x 6 reps

Ring Dip
4 sets x 8 reps @ 25#

Prone Shoulder Extensions
3 sets x 12 reps
 - Superset -
Seated Dumbbell Bicep Curl
3 sets x 8 reps @ 25#s

Stall Bar Hanging Knees to Chest w/ Twist
4 sets x 10 reps
 - Superset -
Banded Straight Arm Rotations
4 sets x 10 reps each side @ red

Saturday 2/16/19

BJJ
Half Guard to X Guard
Rolled 3 rounds of 5 min

Friday 2/15/19

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg

Jerk
Heavy Triple
105 kg


Accessories
Step Back Lunge
4 sets x 6 reps each leg @ 145#
 - Superset -
Banded Bicep Curl
4 sets x 30 reps @ blue

RDL
4 sets x 10 reps @ 175# w/ straps
 - Superset -
Banded Tricep Extension
4 sets x 30 reps @ blue

Hollow Hold
5 sets x 20 sec

Thursday 2/14/19

Conditioning
BikeErg
10,072 m
27:50

Wednesday 2/13/19

Weightlifting
Freeze Power Snatch + OHS
5 sets x 1 + 1 reps @ 40 kg

Freeze Power Clean + Front Squat + Push Press + Jerk
5 sets x 1 + 1 + 1 + 1 reps @ 70 kg

Strict Pull Ups
4 sets x 6 reps

Ring Dips
4 sets x 8 reps


Accessories
Incline Dumbbell Bench Press
4 sets x 5 reps @ 60#s
 - Superset -
Incline Dumbbell Chest Fly
4 sets x 15 reps @ 15#s

Single Arm Dumbbell Push Press
4 sets x 8 reps each arm @ 35#
 - Superset -
Landmine Press
4 sets x 15 reps each arm @ bar

Trap Bar Shrugs
3 sets x 12 reps @ 205# w/ straps
 - Superset -
Lateral Raises
3 sets x 10 reps @ 10#s

Stall Bar Hanging Leg Raise
4 sets x 10 reps


Conditioning
BikeErg
10,030 m
27:24

Monday 2/11/19

Accessories
Back Squat
1 set x 10 reps @ 240#
1 set x 10 reps @
1 set x 10 reps @
1 set x 10 reps @
1 set x 10 reps @
1 set x 10 reps @

Thursday 2/7/19

Accessories
Deadlift
3 RM
400# w/ straps (2 reps at 420)


Conditioning
10 Scap Pull Ups
5 Strict Pull Ups
10 Box Jumps (30")
10 min AMRAP

6 rnds + 13 reps


Accessories
20 sec L-Sit Knee Tuck
20 Opposing Limb Arches
20 sec L-Sit Knee Tuck
5 sets


Conditioning
5 SA KBS (53/35)
5 SA KB Push Press
5 SA KB Front Squat
 - 1 set each arm then -
500 m Row
16 min AMRAP

4 + 203 m

Wednesday 2/6/19

Weightlifting
Freeze Power Snatch
5 sets x 1 rep @ 70 kg

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


Accessories
Strict Pull Up
4 sets x 6 reps

Ring Dip
4 sets x 8 reps @ 25#

Dumbbell Bench Press
5 sets x 8 reps @ 55#s
 - Superset -
50 Banded Bicep Curls (red)
10 Lateral Raises (10#s)


Conditioning
5K Ski
21:50.0

Tuesday 2/5/19

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

Back Squat (2:2:1:1)
4 sets x 8 reps @ 165#


Conditioning
25 T2B
50 DUs
15 Cleans (115#)
Every 5 min
3 rnds

3:24, 4:44, 7 cleans


ROMWOD
Constantly Changing

Monday 2/4/19

Weightlifting
Snatch w/ 3 sec hold in hole
5 sets x 1 rep @ 70 kg


Accessories
Strict Pull Ups
4 sets x 6 reps

Ring Dips
4 sets x 8 reps @ 20#

Prone Dumbbell Row
4 sets x 10 reps @ 35#s

Banded Strict Press
4 sets x 10 reps @ bar + red + orange bands (Last bench hole)

Stall Bar Knees Raise w/ Twist
3 sets x 10 reps

Saturday 2/2/19

Accessories
BikeErg
7474 m
22:29

Landmine Rotations
3 sets x 5 reps each side

Pallof Press w/ Rotation and Lift
2 sets x 5 reps each side @ red

Sumo Deadlift
3 sets x 10 reps @ 315#


Conditioning
10 Hang Power Clean (75#)
5 PVC Jump Over (30")
20 Russian Twist (20#)
10 cal Row
4 rounds

Friday 2/1/19

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg

Power Clean & Jerk
5 sets x 1 rep @ 90 kg


Accessories
Strict Pull Up
4 sets x 6 reps

Ring Dip
4 sets x 8 reps @ 15#

Landmine Rotations
4 sets x 8 reps each side

Strict Press w/ 3 sec negative
5 sets x 8 reps @ 65#

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

Ring Dip Support Hold
5 sets x 20 sec

Banded Straight Arm Pull Down
3 sets x 50 reps @ red bands

Tabata Bicep Curl (red band)

Stall Bar Hanging Leg Raise
3 sets x 12 reps

Thursday 1/31/19

Conditioning
BikeErg
13,037 m
33:23

Ski
2155 m
10:04

Wednesday 1/30/19

Conditioning
BikeErg
10,033 m


Accessories
Strict Pull Up
4 sets x 5 reps

Banded Strict Press
4 sets x 10 reps @ bar + red bands (Last bench hole)

Prone Shoulder Extensions
4 sets x 12 reps @ 10#s

Ring Dip
4 sets x 8 reps @ 10#

Tabata Prone Dumbbell Row
20#s (12+ every set)

Rower Pike Up
5 sets x 10 reps

Monday 1/28/19

Accessories
Back Squat
1 set x 10 reps @ 240#
1 set x 10 reps @ 240# (3 assisted)
1 set x 10 reps @
1 set x 10 reps @
1 set x 10 reps @
1 set x 10 reps @

Thursday 1/24/19

Conditioning
Bike
10,025 m
24:45


Accessories
Back Squat
3 sets x 10 reps @ 55 kg

Ring Dip
3 sets x 10 reps

Dip Support Leg Raises
3 sets x 10 reps

Tabata Banded Bicep Curls (red)
 - Rest 1 min -
Tabata Banded Tricep Extensions (red)


Conditioning
20 cal AirDyne
10 DB Snatch (60/40)
20 cal Ski
15 min AMRAP

6 rnds + 1 cal Ski

Partner w/ Andi


ROMWOD
O'Malley

Wednesday 1/23/19

Weightlifting
Clean Deadlift + Clean Pull + Clean
3 sets x 1 + 1 + 1 reps @ 102, 103, 104 kg

Strict Pull Ups
4 sets x 5 reps


Accessories
Bottom Up Front Rack Lunge (B)
4 sets x 6 reps each leg @ 125#

Sumo Deadlift
3 sets x 10 reps @ 225#

Manual Resisted Hamstring Curl
3 sets x 10 reps

Banded Box Step Up
3 sets x 30 reps each leg @ 16" w/ green

Stall Bar Hanging Leg Raise
5 sets x 3 reps w/ 10 sec lower

Tuesday 1/22/19

Accessories
Banded Strict Press
5 sets x 10 reps @ bar + red bands (Last bench hole)

T-Bar Row
4 sets x 8 reps @ 85#

Ring Dip
4 sets x 10 reps

Prone Shoulder Extensions
3 sets x 12 reps @ 10#s

Pec Fly
3 sets x 12 reps @ 10#s


Conditioning
48 DUs
12 S2OH (75#)
5 C2B
13 min AMRAP

8 rnds + 48 DUs


ROMWOD
Work Hard Feel Good

Monday 1/21/19

Weightlifting
Snatch Pull + Snatch
5 sets x 2 + 1 reps @ 80 kg

Back Squat
Heavy Triple
120 kg

Strict Pull Ups
4 sets x 5 reps


Accessories
Step Back Lunge
3 sets x 10 reps each leg @ 115#

Sumo Deadlift
3 sets x 7 reps @ 255#

Hip Thrust
3 sets x 12 reps @ 95#

Banded Box Step Up
3 sets x 30 reps each leg @ 16" w/ green band

Stall Bar Hanging Leg Raises
3 sets x 10 reps

Friday 1/18/19

Weightlifting
Back Squat + Jerk
5 sets x 2 + 2 reps @ 110 + 90 kg


Accessories
Banded Strict Press
5 sets x 10 reps @ bar + red bands (Last bench hole)

Double Kettlebell Front Rack Static Lunge (2:0:2:0)
3 sets x 8 reps each leg @ 44#s
 - Superset -
8 Ring Dips

RDL (2:0:2:0)
3 sets x 10 reps @ 105#
 - Superset -
ME L-Hang

Prone Row (2:1:1:2)
3 sets x 12 reps @ 20#s
 - Superset -
50 Banded Bicep Curls (red)


Conditioning
Acid Bath
500 m Ski
500 m Row
10000 m Bike

5:52

Wednesday 1/16/19

ROMWOD
Work Ethic Worth Millions


Weightlifting
Hang Clean + Clean
1 + 2 reps
1 set @ 90 kg
5 sets @ 65kg (TnG)

Back Squat
Heavy Double
120 kg

Strict Pull Up
4 sets x 5 reps


Accessories
Front Rack Step Back Lunge
4 sets x 10 reps each leg @ 65#

Stagger Good Morning
4 sets x 8 reps each leg @ 65#

Hip Thrust
4 sets x 10 reps @ 95#

Landmine Thrusters
3 sets x 12 reps @ 25#

Banded Box Step Ups
3 sets x 30 reps each leg @ 16" w/ green band

Stall Bar Hanging Leg Raises
3 sets x 11 reps

Tuesday 1/15/19

Conditioning
30 min BikeErg
13,507 m


Accessories
Strict Press
4 sets x 8 reps @ 85#
 - Superset -
10 Scap Pull Ups

Prone Dumbbell Row
4 sets x 8 reps @ 45#s

Ring Dips
4 sets x 10 reps

Bench Prone Dumbbell Shoulder Extensions
3 sets x 12 reps @ 10#s

Tabata Bottom Up Alt Dumbbell Bench Press
20#s


ROMWOD
Success Is A Decision

Monday 1/14/19

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg

Front Squat
Heavy Single - 115 kg


Accessories
Back Squat
4 sets x 8 reps @ 165#

RDL
4 sets x 8 reps @ 165#

Hip Thrust
3 sets x 12 reps @ 75#

Calf Raises
3 sets x 10 reps @ 45#

Banded Box Step Ups
3 sets x 30 reps each leg @ 16" w/ blue band

Stall Bar Hanging Leg Raises
3 sets x 10 reps
 - Superset -
20 sec Chinese Plank

Sunday 1/13/19

Accessories
Squat Jump
3 sets x 1 rep

Countermovement Jump
3 sets x 1 rep
2 sets x 3 reps

Back Squat
1 RM - 300# (Failed 310#)

Squat Jump
3 sets x 1 rep

Countermovement Jump
3 sets x 1 rep
2 sets x 3 reps

Wednesday 1/9/19

Accessories
Back Squat (2:0:2:0)
3 sets x 10 reps @ 135#

Manual Resisted Hamstring Curl
3 sets x 10 reps

Banded Box Step Up
3 sets x 30 reps each leg @ 16" w/ green band

Chinese Plank w/ Leg Raise
3 sets x 10 reps each leg


Conditioning
20 min Bike Erg
8273 m


ROMWOD
Actions Speak Louder

Tuesday 1/8/19

Accessories
Strict Press (2:0:2:0)
3 sets x 8 reps @ 75#
 - Superset -
30 Scap Pull Ups

Bench Prone Shoulder Extension
3 sets x 12 reps @ 10#s

Prone Row
3 sets x 10 reps @ 35#s
 - Superset -
50 Banded Barbell Curls (red band)


Conditioning
30 min Ski
7024 m


ROMWOD
Adventure Awaits

Monday 1/7/19

Weightlifting
Snatch
4 sets x 3 reps @ 70, 72, 75, 75 kg

Clean & Jerk
3 sets x 3 reps @ 80, 90, 95 kg


ROMWOD
Today We Do


Accessories
Deadlift
3 sets x 8 reps @ 245#

Step Back Lunge
3 sets x 10 reps each leg @ 75#

Hip Thrust
3 sets x 14 reps @ 95#

Manual Resisted Hamstring Curl
3 sets x 10 reps

Banded Box Step Up
3 sets x 30 reps each leg @ 20" w/ green band

Stall Bar Hanging Leg Raise
5 sets x 10 reps


ROMWOD
Sailing Lessons

Saturday 1/5/19

BJJ
Takedowns
Rolled 6 rounds of 5 min

Friday 1/4/19

Weightlifting
Power Clean + Hang Power Clean + Eccentric Clean
5 sets x 1+1+1 reps @ 70 kg

Pause Jerk
5 sets x 2 reps @ 40 kg


Conditioning
500 m Row
10 m Farmer Carry (70#s)
10 V-Ups
10 m Farmer Carry
11 min AMRAP

3 + 405 m


ROMWOD
Battle Minded

Thursday 1/3/19

BJJ No Gi
Drilled
Takedown
Guard Pass/Reguard


ROMWOD
Forward Momentum

Wednesday 1/2/19

Weightlifting
Power Snatch + Hang Snatch (Above Knee)
5 sets x 2 reps @ 50 kg

Back Squat
3 sets x 10 reps @ 70 kg


Accessories
Dumbbell Bench Press
8 reps @ 55#s
 - Superset -
50 Banded Bicep Curls (red)

Prone Dumbbell Row
10 reps @ 35#s
 - Superset -
15 Push Ups

Seated Alternating Single Arm Dumbbell Strict Press
10 reps each arm @ 15#s
 - Superset -
Dumbbell Pull Overs @35#s

10 sec Hollow Hold
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
Every 2:30
5 sets


ROMWOD
Fearless Flexibility

Tuesday 1/1/19

Weightlifting
Snatch
5 sets x 1 rep @ 40 kg

Clean & Jerk
5 sets x 1 rep @ 60 kg