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