Wednesday 12/30/20

Conditioning

BikeErg

23:09

10049 m

Accessories

Strict Press

Heavy Single

60 kg

1/2 Kneeling Landmine Press

4 sets x 10 reps each arm @ 10 kg

Ring Dips

3 sets x 12 reps

Monday 12/28/20

Accessories

Back Squat

Heavy Single

140 kg

1 set x 10 reps @ 110 kg

Landmine Single Leg RDL

3 sets x 5 reps each side @ 25 kg

Banded Pull Ups

4 sets x ME

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold

2 sets

Oblique Crunch

2 sets x 10 reps each side

Friday 12/25/20

Accessories

Bench Press (Multi Grip Bar)

3 sets x 10 reps @ 70 kg (Grip #3)

Single Arm Kettlebell Row

4 sets x 5 reps each arm @ 88#

Skater Squats

4 sets x 5 reps each leg

Ab Wheel

4 sets x 10 reps

Thursday 12/24/20

Accessories

Back Squat

Heavy Single

140 kg

Single Leg RDL

4 sets x 5 reps @ 88#

Dumbbell Pullover

4 sets x 12 reps @ 40#

 - superset -

10 Bulgarian Split Squats each

Hanging Ab Strap Leg Raises

3 sets x 10 reps

Conditioning

Echo Bike

15 sec Sprint

Every 2 min

5 sets

Tuesday 12/22/20

Accessories

Banded Pull Ups

4 sets x ME

Trap Bar Deadlift

4 sets x 8 reps @ 67 kg

Hip Thrust

4 sets x 10 reps @ 40 kg

Saturday 12/19/20

Accessories

Banded Bench Press

9 sets x 3 reps @ 50 kg + blue

Kettlebell Skullcrushers

5 sets x 10 reps @ 26#s

Ring Row (Feet Elevated)

5 sets x 10 reps

Banded Lat Sweep

3 sets x 20 reps @ 2x blue

Ring Dip Support Knee Tuck

4 sets x 20 sec

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold

3 sets

Friday 12/18/20

Accessories

Banded Box Squat (17")

12 sets x 2 reps @ 70 kg + blue + 2 reds

Single Leg RDL

4 sets x 10 reps each side @ 44#

Banded Pull Ups

4 sets x ME

Wednesday 12/16/20

Accessories

Strict Press

Heavy Single

60 kg

Banded Pull Ups

4 sets x ME

Kettlebell Skullcrushers

4 sets x 12 reps @ 18#s

Seated Lateral Raise

4 sets x 15 reps @ 9#s

Hanging Leg Raise

4 sets x 10 reps

Monday 12/14/20

Accessories

Banded Pull Ups

4 sets x ME

Landmine Push Press

5 sets x 5 reps @ 25 kg

Single Leg RDL

5 sets x 8 reps each leg @ 44#

Banded Anti Rotation

5 sets x 15 sec each side @ blue

Sunday 12/13/20

Accessories

Stiff Leg Deadlift

4 sets x 8 reps @ 70 kg

Banded Pull Through

5 sets x 20 reps @ green

Conditioning

20 sec Echo Bike (500+ watts)

10 min EMOM

Saturday 12/12/20

Accessories

Banded Pull Up

4 sets x ME

Conditioning

Min 1: 12 Bench Press (50 kg)

Min 2: 18 Alternating Single Arm Kettlebell Swing (35#)

Min 3: 40 sec Echo Bike (350+ watts)

Min 4: 10 Strict Hanging Leg Raise

Min 5: 12 Goblet Squats (35#)

30 min EMOM

Thursday 12/10/20

Accessories

Banded Pull Up

4 sets x ME

Back Squat

5 sets x 3 reps @ 100 kg

Ring Dip

4 sets x 10 reps

Hanging Leg Raise

4 sets x 10 reps

Tuesday 12/8/20

Accessories

Banded Pull Up

4 sets x ME

Trap Bar Deadlift

3 sets x 3 reps @ 167 kg

Banded Bench Press

9 sets x 3 reps @ 40 kg + blue

Prone Double Kettlebell Row

3 sets x 12 reps @ 35#s

 - superset -

30 Banded Bicep Curls @ blue

Tabata Tricep Extensions @ red

Conditioning

50 cal Echo Bike (Moderate)

3:33

(286/63 avg // 328/66 max)

Sunday 12/6/20

Conditioning

Stairclimber

3 min @ 75 spm @ 52# vest

50 cal Echo Bike (Easy day)

4:55

(198/56 avg // 248/61 max)

Saturday 12/5/20

Accessories

Power Snatch

1 rep @ 50 kg

20 sets

Back Squat

5 sets x 3 reps @ 90 kg

10 sec Hollow Hold

10 V-ups

10 Tuck ups

10 Hollow Rocks

5 sets

Hanging Oblique Crunch

2 sets x 8 reps each side

Conditioning

50 cal Echo Bike (Easy day)

4:03

(243/60 avg // 286/63 max)

Friday 12/4/20

Accessories

Strict Banded Pull Up

4 sets x ME

Landmine Strict Press

3 sets x 10 reps @ 15 kg

Hanging Leg Raise

3 sets x 10 reps @ 4#

Conditioning

50 cal Echo Bike

2:39

(385/70 avg // 452/74 max)

Thursday 12/3/20

Accessories

Power Clean

2 reps @ 80 kg

10 min EMOM

Banded Kettlebell Swings

5 sets x 5 reps @ 70# + red band

Conditioning

50 cal Echo Bike

2:54

(353/68 avg // 548/80 max)

Wednesday 12/2/20

Accessories

Banded Strict Pull Up

4 sets x ME

Bench Press

3 sets x 5 reps @ 80 kg

1 set x 20 reps @ 60 kg

Hanging Leg Raise

3 sets x 10 reps

Conditioning

50 cal Echo Bike

3:08

(328/66 avg // 469/75 max)

Tuesday 12/1/20

Conditioning

50 cal Echo Bike

3:16

(311/65 avg // 515/78 max)

Monday 11/30/20

Accessories

Strict Pull Up

4 sets x ME

Echo Bike Sprint

2 sets x 30 sec

Saturday 11/28/20

Accessories

Power Clean

1 rep @ 90 kg

10 min EMOM

Single Arm Kettlebell Bench Press

3 sets x 8 reps each arm @ 62#

Kettlebell Pull Over

3 sets x 12 reps @ 35#

Single Arm Kettlebell Push Press

2 sets x 6 reps each arm @ 70#

10 sec Hollow Hold

10 V-Ups

10 Tuck Ups

10 Hollow Rocks

4 sets

Friday 11/27/20

Accessories

Strict Pull Up

4 sets x ME

RDL

5 sets x 5 reps @ 90 kg

Ring Dip

5 sets x 5 reps

Banded Split Rotations

3 sets x 10 reps each side

Hanging Leg Raise

3 sets x 10 reps

Thursday 11/26/20

Accessories

Stair Climber

3 min @ 70 spm w/ 34# vest

Seated Hamstring Curl

3 sets x 10 reps @ 80#

Calf Raise

4 sets x 10 reps @ 90#

Leg Press

3 sets x 10 reps @405#

Monday 11/23/20

Accessories

Strict Pull Ups

4 sets x ME

Saturday 11/21/20

Accessories

Back Squat

3 sets x 10 reps @ 70 kg

Banded Kettlebell Swing

5 sets x 5 reps @ 62# + red

Kettlebell Side Bend

3 sets x 12 reps each @ 44#

Hanging Leg Raise

4 sets x 10 reps

Iron Scap

25/7

Friday 11/20/20

Accessories

Strict Pull Up

4 sets x ME

Wednesday 11/18/20

Conditioning

Row

30 min

6020 m

Accessories

Strict Pull Ups

4 sets x ME

Double Kettlebell Bench Press

4 sets x 10 reps @ 44#s (w/ 2 sec pause)

Banded Tricep Extensions

3 sets x 30 reps @ red

Cross Chest Band Pulls

3 sets x 50 reps @ red

Tuesday 11/17/20

Accessories

Back Squat

3 sets x 10 reps @ 60 kg

Double Kettlebell RDL

3 sets x 12 reps @ 44#s

Hanging Leg Raise

4 sets x 10 reps

Saturday 11/14/20

Accessories

Strict Pull Up

4 sets x ME

Back Squat

5 sets x 3 reps @ 90 kg

Double Kettlebell Push Press

4 sets x 5 reps @ 62#s

Axle Bar Curls

3 sets x 10 reps @ 25 kg

Dumbbell Skullcrushers

3 sets x 12 reps @ 20#s

Dumbbell Hammer Curls

3 sets x 10 reps @ 40#s

Banded Tricep Extensions

3 sets x 30 reps @ red

Thursday 11/12/20

Accessories

Strict Pull Ups

4 sets x ME

Back Squat

3 sets x 10 reps @ 40 kg

Tuesday 11/10/20

Conditioning

Run

1.75 miles

13:39

Accessories

Strict Pull Up

4 sets x ME

Double Kettlebell Strict Press

3 sets x 10 reps @ 35#s

Monday 11/2/20

Conditioning

Row

100 m Sprint

200 m Slow

10 rounds

Push Ups

3 sets x ME

Tuesday 10/27/20

Conditioning

10K Row

49:24

Monday 10/26/20

Accessories

Ring Pull Up

8 sets x 5 reps

Dumbbell Bench Press

4 sets x 10 reps @ 55# (1:2:1:1)

10 sec Hollow Hold

10 V-Ups

10 Tuck Ups

5 sets

Saturday 10/24/20

Conditioning

30 sec Echo Bike (500+ watts)

45 sec Rest

30 sec Ski (<2:00)

45 sec Rest

12 rounds

Tuesday 10/20/20

Conditioning

Row

10 min on

2 min off

4 rounds

8,191 m

Tuesday 10/13/20

Conditioning

300 m Ski

Rest 1 min

6 rounds

Row

30 min

5739 m

Monday 10/12/20

Accessories

Back Squat

Heavy 5

120 kg

Bench Press (Multi Grip)

3 sets x 10 reps @ 70 kg

1000 m BikeErg Sprint

2 sets

1:44.6 / 1:42.9

Tuesday 10/6/20

Accessories

Bench Press (Multi Grip)

5 sets x 5 reps @ 70 kg (#3)

1 set x 32 reps @ 40 kg (8 reps @ each #)

Conditioning

1000 m BikeErg

10 Burpees

8 rounds

Monday 10/5/20

Accessories

Back Squat

5 sets x 5 reps @ 100 kg

Thursday 10/1/20

Conditioning

3 min BikeErg @ damper 5

30 Banded Good Mornings

5 sets

100 Burpees

Tuesday 9/29/20

Conditioning

Run

1.75 miles

13:36

Weightlifting

Power Clean

1 rep EOMOM

10 sets @ 90 kg

5 sets @ 100 kg

Accessories

Ring Pull Up

5 sets x 5 reps

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold

3 sets

Monday 9/28/20

Accessories

Seated Dumbbell Press

5 sets x 8 reps @ 40#s

Chin Ups

5 sets x 5 reps @ 5 kg

Bent Over Rear Fly

3 sets x 15 reps @ 15#s

Dumbbell Skullcrushers

12 reps

 - superset -

20 Push Ups

3 sets

Kipping Toes to Rings

4 sets x 10 reps

Conditioning

BikeErg

30:05

12,771 m

Saturday 9/26/20

Conditioning

60 m Sprint

8 sets

Friday 9/25/20

Accessories

Bench Press

5 sets x 8 reps @ 70 kg

Low Cable Row

4 sets x 12 reps @ 60 kg

Wednesday 9/23/20

Accessories

Bulgarian Split Squat

5 sets x 8 reps each leg @ 40#s

Strict Hanging Leg Raise

8 reps

 - superset -

10 Side Bends @ 53#

3 sets

Conditioning

BikeErg

1 min on (minimum 500 m)

1 min slow

15 rounds

11,891 m

Tuesday 9/22/20

Conditioning

Row

1K (90% effort)

3:36.3

Monday 9/21/20

Conditioning

BikeErg

60:03

22,599 m

Accessories

10 - 1

Trap Bar Deadlift (higher handles) @ 127 kg

Bench Press @ 60 kg

Kipping Ring Pull Up

Conditioning

Run

1.75 miles

13:50

Saturday 9/19/20

Conditioning

300 m Row Sprint

3 min Rest

4 rounds

(56.4 / 57.3 / 58.1 / 1:03.7)

Accessories

Bench Press

4 sets x 8 reps @ 60 kg

Min 1: 5 Ring Pull Ups

Min 2: 5 Strict Press (40 kg)

Min 3: 20 Alt SA KBS (16 kg)

Min 4: 10 Ab Wheels

4 rounds

Iron Scap

25 / 7

ROMWOD

Cutting Diamonds

Thursday 9/17/20

 Conditioning

BikeErg

20 sec Sprint (damper @ 5)

2:10 slow (damper @ 1)

10 rounds

Tuesday 9/15/20

Conditioning

BikeErg

30 min

10,421 meters

Accessories

Back Squat

5 sets x 8 reps @ 60 kg

Monday 9/14/20

Conditioning

5 Ring Pull Ups

10 Push Ups

16 Single Arm Kettlebell Swings (35#)

20 Lunges

10 Ab Wheels

6 rounds

Saturday 9/12/20

Conditioning

Sprint 50 m

Walk 300 m

8 rounds

Friday 9/11/20

Conditioning

BikeErg

30 min

11,958 m

Thursday 9/10/20

Conditioning

Run

1.75 miles

15:55

Monday 9/7/20

Weightlifting

Power Snatch

3 sets x 3 reps @ 68 kg

Accessories

Snatch Deadlift

Heavy Single (w/ straps)

150 kg (missed 160 kg)

Banded Box Squat (15.5")

10 sets x 2 reps @ 77 kg + single green + red band (46 kg)

Dips

4 sets x 5 reps

Pull Ups

4 sets x 5 reps @ 3 kg

Ab Wheel

4 sets x 10 reps

Saturday 9/5/20

Conditioning

50 m Sprint

350 m Walk

8 rounds

Friday 9/4/20

Accessories

Banded Bench Press

9 sets x 3 reps @ 55 + single blue/red (26 kg)

Single Arm Kettlebell Row

5 sets x 10 reps @ 88#

Dumbbell Skullcrushers

4 sets x 12 reps @ 20#s

Dumbbell Lateral + Front Raise

4 sets x 10 reps @ 10#s

Chin Up

3 sets x 8 reps

Ab Wheel + DB Side Bend

4 sets x 10 + 10/10 reps @ 53#

Wednesday 9/2/20

Weightlifting

Power Clean

3 sets x 3 reps @ 92 kg

Accessories

Glute Ham Raise

4 sets x 12 reps

Ab Wheel

3 sets x 10 reps

 - superset -

10 Hanging Leg Raise

Tuesday 9/1/20

Conditioning

Row

1500 m

 - then -

100 sprint

2 min slow

9 rounds

5218 m

Monday 8/31/20

Weightlifting

Power Snatch

3 sets x 3 reps @ 65 kg

Accessories

Snatch Deadlift

Heavy Single (w/ straps)

165 kg

Dip

4 sets x 5 reps

Ring Pull Up

4 sets x 5 reps @ 2.5 kg

Hanging Leg Raise

4 sets x 12 reps

Saturday 8/29/20

Conditioning

20 m Ramp Up

80 m Flying Sprint

300 m Walk

8 rounds

Accessories

Banded Box Squat (15.5")

12 sets x 2 reps @ 71 kg + single green + red band (46 kg)

Friday 8/28/20

 Accessories

Banded Bench Press

9 sets x 3 reps @ 51 + single blue/red (26 kg)

Seated Dumbbell Press

3 sets x 12 reps @ 40#s

Banded Row

3 sets x 50 reps @ blue

Dumbbell Skullcrushers

4 sets x 15 reps @ 15#s

Dumbbell Lateral Raise

4 sets x 15 reps @ 10#s

Ring Pull Up

4 sets x 8 reps

Ab Wheel

4 sets x 10 reps

Thursday 8/27/20

Conditioning

Echo Bike

45 sec on (350+ watts)

1:15 rest

9 rounds

Wednesday 8/26/20

Weightlifting

Power Clean

3 sets x 3 reps @ 86 kg

Accessories

Glute Ham Raise

3 sets x 10 reps

Bulgarian Split Squat

3 sets x 5 reps each leg @ 70#s

Chin Up

4 sets x 6 reps

Ab Wheel

4 sets x 10 reps

ROMWOD

Dual

Tuesday 8/25/20

ROMWOD

Foundations

Monday 8/24/20

ROMWOD

Priorities In Line

Weightlifting

Power Snatch

3 sets x 3 reps @ 60 kg

Accessories

Snatch Deadlift

Heavy Single (w/ straps)

160 kg

Dip

3 sets x 5 reps

Ring Pull Up

3 sets x 5 reps

Hanging Leg Raise

4 sets x 10 reps

Bench Press

Heavy Single

100 kg

Saturday 8/22/20

Conditioning

40 m Sprint

20 m Coast down

300 m Walk

6 rounds

Friday 8/21/20

Conditioning

Row

5K

21:31

Weightlifting

Snatch

6 sets x 1 rep @ 50 kg

Clean & Jerk

6 sets x 1 rep @ 70 kg

Thursday 8/20/20

Conditioning

Run

1.75 miles

14:37

Walk w/ 20# vest

1/75 miles

Wednesday 8/19/20

Weightlifting

Power Snatch

5 sets x 1 rep @ 70 kg

Monday 8/17/20

Accessories

Power Clean

5 sets x 1 rep @ 100 kg

Seated Single Arm Dumbbell Press

Heavy 5 each arm

55#

Min 1: 12 Push ups

Min 2: 14 Single Arm Kettlebell Deadlifts (88#)

Min 3: 8 Ring Pull Ups

Min 4: 10 Ab Wheels

4 rounds

1 Mile Jog

Saturday 8/15/20

Conditioning

Echo Bike

12 sec Sprint

Every 3 min

8 sets

Thursday 8/13/20

Conditioning

2 min Echo Bike

2:30 rest

5 rounds

Wednesday 8/12/20

Accessories

Power Snatch

5 sets x 3 reps @ 40 kg

Conditioning

Min 1: 6 Ring Pull Ups

Min 2: 10 Slider Squats (Right)

Min 3: 10 Slider Squats (Left)

Min 4: 10 Ab Wheels

Min 5: 10 Push Ups

4 rounds

Row

5K

23:06

Monday 8/10/20

Conditioning

300 m Walk

60 m Sprint

40 m Coast

8 rounds

Accessories

Dumbbell Bench Press

4 sets x 10 reps @ 55#s

Dumbbell Pec Fly

4 sets x 15 reps @ 10#s

Cable Tricep Extension

4 sets x 12 reps @ 15 kg

Dumbbell Front Raise + Lateral Raise

3 sets x 12 + 12 reps @ 10#s

Friday 8/7/20

Accessories

Bench Press

Heavy Triple

90 kg (missed 95)

Walk w/ 20# vest

1.75 miles

Thursday 8/6/20

Conditioning

Run

1.75 miles

15:02

Wednesday 8/5/20

Accessories

Kettlebell RDL

5 sets x 12 reps @ 88#

High Cable Row

4 sets x 8 reps @ 35 kg

Tuesday 8/4/20

Conditioning

1000 m Row

20 Push Ups

5 rounds

Accessories

Back Squat

1 set x 6 reps @ 98 kg

1 set x 6 reps @ 113 kg

1 set x 3 reps @ 125 kg

1 set x 2 reps @ 132 kg

Monday 8/3/20

ROMWOD

Resilience

Conditioning

Row

5000 m

22:14

Sunday 8/2/20

Conditioning

Row

6000 m

28:58

Saturday 8/1/20

Conditioning

Row

20 sec fast / 40 sec slow

20 rounds

3886 m

Accessories

Bench Press

Heavy Single

102 kg

Ring Pull Up

5 sets x 5 reps

Alternating Dumbbell Bicep Curl

4 sets x 5 reps each arm @ 35#s

Conditioning

Echo Bike

10 sec Sprint

Rest 90-120 sec

5 sets

Friday 7/31/20

Conditioning

Row

2 min on / 1 min off

6 rounds

3806 m

Thursday 7/30/30

ROMWOD

Constantly Challenge Yourself

Accessories

Back Squat

1 set x 6 reps @ 90 kg

1 set x 6 reps @ 105 kg

2 sets x 6 reps @ 113 kg

Hip Thrust

1 set x 5 reps @ 130 kg

1 set x 5 reps @ 140 kg

1 set x 5 reps @ 150 kg

Ab Wheel

4 sets x 8 reps

Conditioning

Row

5K

23:09 (Damper @ 3)

Wednesday 7/29/20

Accessories
Off Set Bandbell Bench Press
3 sets x 8/8 reps @ 34 + 6 kg

1 Mile Jog


ROMWOD
No HalfWay

Tuesday 7/28/20

Accessories

Single Arm Dumbbell Row

6 reps each arm @ 55#

 - superset -

8 Cable Tricep Extension (15 kg)

5 sets

Hanging Leg Raise

8 reps

 - superset -

6 Ab Wheels

4 sets

Iron Scap

25/7

Conditioning

Run

1 Mile w/ 14# Vest

Rest 30 sec

1 Mile

ROMWOD

Hungry

Monday 7/27/20

Conditioning

Min 1: 6 Ring Pull Up

Min 2: 15 Sit Ups

Min 3: 10 Push Ups

8 rounds

Accessories

Power Clean + Jerk

1 set x 5 + 1 reps @ 80 kg

1 set x 4 + 1 reps @ 90 kg

1 set x 3 + 1 reps @ 95 kg

1 set x 3 + 1 reps @ 103 kg

Dumbbell Bench Press

1 set x 8 reps @ 70#s

1 set x 20 reps @ 40#s

Conditioning

Min 1: Lunges

Min 2: Single Arm Dumbbell Push Press (25#)

Min 3: Single Unders

Min 4: Ring Pull Up

Min 5: Echo Bike

5 rounds

30 sec on / 30 sec off

ROMWOD

New Day New Beginning

Saturday 7/25/20

Conditioning

50 m Sprint

50 m Coast

300 m Walk

8 rounds

Friday 7/24/20

Accessories
Back Squat
1 set x 8 reps @ 90 kg
1 set x 6 reps @ 105 kg
1 set x 4 reps @ 120 kg
1 set x 4 reps @ 125 kg

Banded Lateral Leg Lift
3 sets x 20 reps each side @ orange

Ring Pull Up
5 reps
 - superset -
5 Ab Wheels
6 sets

Thursday 7/23/20

Accessories

Dumbbell Bench Press

3 sets x 8 reps @ 65#s

Dumbbell Lateral Raise

3 sets x 10 reps @ 10#s

 - superset -

15 Single Arm Banded Rear Flys each @ orange

Iron Scap

25/7

Conditioning

Run

1.75 miles

14:20

Wednesday 7/22/20

Accessories
Power Clean
Heavy Single
114 kg

Low Cable Row
5 sets x 10 reps @ 30 kg

Ring Pull Up
5 sets x 5 reps


Conditioning
10 Banded Rotations each @ black
8 Single Arm Dumbbell Push Press each @ 40#
12 Single Arm Kettlebell Swing Doubles @ 44#
3 sets

Tuesday 7/21/20

Accessories
Back Squat
1 set x 8 reps @ 90 kg
1 set x 8 reps @ 98 kg
1 set x 8 reps @ 105 kg
1 set x 8 reps @ 113 kg

Monday 7/20/20

Accessories

Bench Press

Moderate Single

90 kg

Walk w/ Vest

1.75 miles

Saturday 7/18/20

Conditioning
800 m Run
400 m Walk
3 rounds

3:46, 3:26, 3:42

Friday 7/17/20

Accessories
Back Squat
1 set x 8 reps @ 90 kg
1 set x 8 reps @ 98 kg
1 set x 6 reps @ 113 kg
1 set x 6 reps @ 120 kg

Bench Press
1 set x 8 reps @ 65 kg
1 set x 8 reps @ 70 kg
1 set x 6 reps @ 80 kg
1 set x 6 reps @ 85 kg

Thursday 7/16/20

Conditioning
Run
1.75 miles
14:53

Wednesday 7/15/20

Accessories
Ring Pull Up
5 sets x 5 reps

Skullcrushers
3 sets x 12 reps @ 20#s

Hanging Leg Raise
3 sets x 12 rep
 - superset -
20 Kettlebell RDL @ 53#

Iron Scap
25/7

Tuesday 7/14/20

Accessories
Front Squat
1 set x 5 reps @ 75 kg
1 set x 5 reps @ 80 kg
2 set x 5 reps @ 88 kg

Ring Pull Up
5 sets x 5 reps

Plank
4 sets x 20 sec

Monday 7/13/20

Conditioning
Run
1.75 miles
15:53ish

Sunday 7/12/20

Accessories
Back Squat
1 set x 10 reps @ 85 kg
1 set x 10 reps @ 90 kg
1 set x 8 reps @ 98 kg
1 set x 8 reps @ 105 kg

Bench Press
1 set x 10 reps @ 60 kg
1 set x 10 reps @ 65 kg
1 set x 8 reps @ 70 kg
1 set x 8 reps @ 75 kg

Friday 7/10/20

Conditioning
Run
1.75 miles
13:58


Accessories
Front Squat
1 set x 5 reps @ 75 kg
1 set x 5 reps @ 88
1 set x 5 reps @ 93 kg
1 set x 5 reps @ 100 kg

Wednesday 7/8/20

Conditioning
Run
1.75 miles
16:18


Accessories
Back Squat
1 set x 8 reps @ 90 kg
1 set x 8 reps @ 98 kg
1 set x 6 reps @ 113 kg
1 set x 6 reps @ 120 kg

Bench Press
1 set x 8 reps @ 65 kg
1 set x 8 reps @ 70 kg
1 set x 6 reps @ 80 kg
1 set x 6 reps @ 85 kg

Walk w/ 20# Weight Vest
1.75 miles

Monday 7/6/20

Accessories
Front Squat
1 set x 5 reps @ 75 kg
1 set x 5 reps @ 80 kg
2 sets x 5 reps @ 88 kg

Strict Press
1 set x 5 reps @ 35 kg
1 set x 5 reps @ 40 kg
2 sets x 5 reps @ 43 kg

Saturday 7/4/20

Accessories
Back Squat
1 set x 10 reps @ 85 kg
1 set x 8 reps @ 98 kg
1 set x 8 reps @ 105 kg
1 set x 8 reps @ 113 kg

Bench Press
1 set x 10 reps @ 60 kg
1 set x 8 reps @ 70 kg
1 set x 8 reps @ 75 kg
1 set x 8 reps @ 80 kg

Friday 7/3/20

Conditioning
2 min Echo Bike (60ish rpm)
20 Alternating Single Arm Kettlebell Swing (16 kg)
5 Strict Ring Pull Ups
5 rounds


Accessories
Plank
5 sets x 20 sec

Thursday 7/2/20

Conditioning
Run
1.75 miles


Accessories
Front Squat
1 set x 5 reps @ 75 kg
1 set x 5 reps @ 88 kg
2 sets x 5 reps @ 93 kg

Wednesday 7/1/20

Accessories
Ring Pull Up
5 sets x 5 reps

Bent Over Single Arm Rear Fly
3 sets x 15 reps each arm @ 10#

Dumbbell Pullover
3 sets x 12 reps @ 40#

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

Single Leg RDL
3 sets x 10 reps each leg @ 25#s

Hip Thrust
3 sets x 10 reps @ 60 kg

Dumbbell Side Bends
3 sets x 10 reps each side @ 55#

Hanging Leg Raise
5 sets x 10 reps

Iron Scap
25/7

Tuesday 6/30/20

Accessories

Back Squat

1 set x 10 reps @ 85 kg

1 set x 8 reps @ 90 kg

1 set x 6 reps @ 98 kg

1 set x 6 reps @ 105 kg

1 set x 6 reps @ 113 kg

Bench Press

1 set x 10 reps @ 60 kg

1 set x 8 reps @ 65 kg

1 set x 6 reps @ 70 kg

1 set x 6 reps @ 75 kg

1 set x 6 reps @ 80 kg

Monday 6/29/20

Conditioning
1.75 miles
14 something

Sunday 6/28/20

Accessories
Front Squat
1 set x 5 reps @ 75 kg
1 set x 5 reps @ 80 kg
2 sets x 5 reps @ 88 kg

Strict Press
1 set x 5 reps @ 35 kg
1 set x 5 reps @ 40 kg
2 sets x 5 reps @ 43 kg

Saturday 6/27/20

Conditioning
Run
2.5 miles
21:30

Friday 6/26/20

Accessories
Back Squat
1 set x 10 reps @ 85 kg
1 set x 8 reps @ 90 lg
1 set x 8 reps @ 98 kg
1 set x 8 reps @ 105 kg

Bench Press
1 set x 10 reps @ 60 kg
1 set x 8 reps @ 65 kg
1 set x 8 reps @ 70 kg
1 set x 8 reps @ 75 kg

Hanging Leg Raise
5 sets x 10 reps

Thursday 6/25/20

Conditioning
Run
1.75 miles

Wednesday 6/24/20

Accessories
Front Squat
1 set x 5 reps @ 75 kg
3 sets x 5 reps @ 88 kg

Strict Press
1 set x 5 reps @ 35 kg
3 sets x 5 reps @ 43 kg

Hanging Leg Raise
5 sets x 10 reps

Tuesday 6/23/20

Accessories
Ring Pull Up
5 sets x 6 reps

Single Leg RDL
4 sets x 10 reps each leg @ 20#s

Bent Over Row
3 sets x 12 reps @ 50 kg

Banded Hip Abduction
2 sets x 30 reps each leg @ red band

Iron Scap
25/7

Banded Standing Oblique Crunch
3 sets x 10 reps each side @ thick green


ROMWOD
Move Mountains

Monday 6/22/20

Conditioning

Ski

100 m Sprint

1 min rest

10 rounds

Accessories

Back Squat

1 set x 10 reps @ 85 kg

1 set x 8 reps @ 97 kg

1 set x 6 reps @ 105 kg

1 set x 4 reps @ 113 kg

Bench Press

1 set x 10 reps @ 60 kg

1 set x 8 reps @ 70 kg

1 set x 6 reps @ 75 kg

1 set x 4 reps @ 80 kg

Hanging Leg Raise

5 sets x 8 reps

ROMWOD

Choose To Shine

Saturday 6/20/20

Conditioning
Run
18:30


Accessories
Ring Pull Up
5 sets x 6 reps

Dumbbell Lateral Raise
4 sets x 12 reps @ 10#s

Single Arm Bent Over Rear Fly
3 sets x 15 reps each side @ 10#

Friday 6/19/20

Accessories
Back Squat
3 sets x 10 reps @ 60 kg

Wednesday 6/17/20

Accessories
Single Arm Dumbbell Strict Press
Heavy Tiple each arm
60#

Bandbell Bench Press
3 sets x 30 reps @ 23 kg

Ring Pull Up
4 sets x 6 reps

Seated Bandbell Strict Press
3 sets x 20 reps @ 23 kg

Monday 6/15/20

Conditioning
Run
1.75 miles
14:17


Accessories
Trap Bar Deadlift
Heavy Single
237 kg (Higher handles)

Banded Back Squat
3 sets x 10 reps @ 40 kg + single red (14 kg)

Single Leg RDL
3 sets x 12 reps each leg @ 20#s

Slideboard Lateral Squat
3 sets x 12 reps each leg

Banded Rotations
3 sets x 10 reps each side @ yellow

Thursday 6/11/20

Conditioning

Run

2 Miles

15:47

Wednesday 6/10/20

Accessories
Floor Press
Heavy Single
100 kg

Seated Dumbbell Press
4 sets x 8 reps @ 40#s

Single Arm Kettlebell Row
3 sets x 6 reps each arm @ 88#

Monday 6/8/20

Accessories
Front Squat
Heavy Single
128 kg (missed 133)

Saturday 6/6/20

Conditioning

Run

1.75 miles

13:33

Weightlifting

Clean & Jerk

8 sets x 1 rep @ 80 kg

Friday 6/5/20

Conditioning
Run
1 Mile


Accessories
Banded Box Squat (1.5")
12 sets x 2 reps @ 80 kg + single red/green (46 kg)

Thrusday 6/4/20

Conditioning
Run
1 Mile


Accessories
Ring Pull Ups
8 sets x 5 reps

Tuesday 6/2/20

Accessories

Strict Press

Heavy Single

61 kg

Dumbbell Skullcrushers

4 sets x 6 reps @ 30#s

Ring Pull Up

4 sets x 6 reps

Dumbbell Lateral Raise

4 sets x 6 reps @ 20#s

Monday 6/1/20

Conditioning

Run

1 Mile (easy pace)

Sunday 5/31/20

Accessories
Back Squat
Heavy Single
140 kg

Saturday 5/30/20

Weightlifting
Power Clean & Jerk
4 sets x 1 rep @ 100 kg

Friday 5/29/20

Accessories
Banded Box Squat (15.5")
12 sets x 2 reps @ 75 kg + single green/red (46 kg)

Thursday 5/28/20

Conditioning
1 min Bike
1 min Rest
1 min Ski
1 min Rest
5 rounds

5 min Ski (Double Pole)
5 min Ski (Single Pole)
2 rounds

Wednesday 5/27/20

Conditioning
Echo Bike
1 min on (80+ RPM)
3 min off
4 rounds


Accessories
Floor Press
Heavy Single
100 kg

Dumbbell Skull Crusher
4 sets x 7 reps @ 25#s

Ring Pull Up
4 sets x 6 reps

Tuesday 5/26/20

Conditioning
Run
1 Mile w/ Tyler
11:34

1.75 miles
14:14

Monday 5/25/20

Accessories
Trap Bar Deadlift
Heavy Single
237 kg (higher handles)

Single Arm Kettlebell Front Rack Bulgarian Split Squat
3 sets x 8 reps each leg @ 24 kg

Back Extension
3 sets x 10 reps

Hanging Leg Raise
3 sets x 10 reps


ROMWOD
Lose The Excuse

Saturday 5/23/20

Conditioning
Run
15:22
1.75 miles


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


Accessories
Banded Seated Strict Press
9 sets x 3 reps @ 38 kg + single red band (16 kg)

Ring Pull Up
4 sets x 6 reps

Banded Dumbbell Pullover
4 sets x 12 reps @ 25# + red band


ROMWOD
Worth The Time

Friday 5/22/20

Accessories
Dumbbell Tricep Kick Back
4 sets x 10 reps each arm @ 10#

Alt Dumbbell Bicep Curl
3 sets x 5 reps each arm @ 40#

Banded Tricep Extension
3 sets x 20 reps @ blue

Banded Face Curl
4 sets x 20 reps @ blue


Weightlifting
Power Snatch
6 sets x 1 rep @ 60 kg


Accessoires
Banded Box Squat (17")
10 sets x 2 reps @ 90 kg + single green/red (46 kg)

Wednesday 5/20/20

Accessories
Push Press
Heavy Single
91 kg (missed 95)

Strict Press
3 sets x 5 reps @ 40 kg

Dumbbell Skull Crushers
4 sets x 8 reps @ 20#s

Ring Pull Up
4 sets x 5 reps

Ab Roll Out
4 sets x 8 reps


Conditioning
Echo Bike
1 min on
1 min off
15 rounds


ROMWOD
Experience

Tuesday 5/19/20

Accessories
Incline Bench Press
Heavy 8
70 kg

Banded Chest Fly
4 sets x 12 reps @ 25#s

Dumbbell Front Raise + Lateral Raise
3 sets x 10 + 10 reps @ 7.5#s

Banded Tricep Extension
3 sets x 30 reps @ blue

Monday 5/18/20

Conditioning
1 min Ski (< 2:00)
1 min Rest
15 rounds


Accessories
Front Squat
Heavy Single
137 kg (missed 140)

Kettlebell Swing
4 sets x 10 reps @ 40 kg

Eccentric GHR
3 sets x 5 reps

Banded Anti-Rotation
4 sets x 10 sec each side @ yellow

Saturday 5/16/20

Conditioning
1 Mile Run
7:40


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


Accessories
Banded Floor Press
9 sets x 3 reps @ 40 kg + single shorty blue (24 kg)

Single Arm Dumbbell Row
5 sets x 12 reps @ 20#

Seated Dumbbell Press
5 sets x 15 reps @ 20#s

Dumbbell Pull Over
4 sets x 12 reps @ 20#

Banded Rotation
3 sets x 10 reps each side

Friday 5/15/20

Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 85 kg + single green/red (46 kg)

GHR
3 sets x 12 reps

Ring Pull Up
5 sets x 6 reps

Ring Row
5 sets x 10 reps

Banded Lat Sweep
5 sets x 15 reps @ 25#s

Banded Face Curls
3 sets x 20 reps @ blue

Thursday 5/14/20

Accessories
MedBall Squat
10 sets x 10 reps @ 20#

Banded Pull Through
4 sets x 20 reps @ yellow

Snatch
1 rep @ 60 kg
10 min EMOM

Ring Pull Up
5 sets x 5 reps

1/2 Kneel Banded Rotations
2 sets x 10 reps each side @ yellow

Wednesday 5/13/20

Accessories
Strict Press
Heavy Triple
58 kg (missed first rep @ 60)
3 sets x 10 reps @ 30 kg

Tuesday 5/12/20

Accessories
Incline Dumbbell Bench Press
4 sets x 8 reps @ 55#s

Banded Chest Fly
4 sets x 20 reps @ 25#s

Lateral Raise
4 sets x 10 reps @ 10#s

Banded Tricep Extensions
5 sets x 20 reps @ blue


Conditioning
3 min Echo Bike
3 min Ski
3 rounds

Monday 5/11/20

Accessories
Ring Pull Up
4 sets x 5 reps

Single Arm Upright Row
4 sets x 8 reps each arm @ 35#

Banded Lat Sweep
5 sets x 10 reps @ yellow + blue

Cross Chest Band Pulls
5 sets x 20 reps @ red

Alt Dumbbell Bicep Curl
4 sets x 10 reps @ 35#s

Hanging Leg Raises
4 sets x 10 reps

Sunday 5/10/20

Accessories
Back Squat
Heavy Single
145 kg (missed 152)

Saturday 5/9/20

Accessories
Banded Strict Press
9 sets x 3 reps @ 36 kg + single red band (16 kg)

Seated Dumbbell Press
4 sets x 20 reps @ 25#s

Dumbbell Pullover
12 reps @ 40#
 - superset -
5 Pull Ups
3 sets

Friday 5/8/20

Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 85 kg + single blue/red (38 kg)

Trap Bar Deadlift
Medium Single
192 kg (higher handles)


Conditioning
Echo Bike
30 sec Moderate (400+ watts)
Rest 50 sec
6 sets


Accessories
1/2 Kneeling Banded Rotation
2 sets x 10 reps @ yellow (Low to High)
1 set x 10 reps @ yellow (High to Low)


Conditioning
15 cal Echo Bike Sprint
Rest 3 min
3 sets

Thursday 5/7/20

Weightlifting
Snatch
1 rep @ 50 kg
10 min EMOM


Conditioning
15 min Echo Bike
(198 w average)


Accessories
Bench Press
5 sets x 8 reps @ 60 kg

Banded Tricep Extension
4 sets x 20 reps @ blue

Wednesday 5/6/20

Accessories
Strict Press
Heavy Single
60 kg (missed 61)

Floor Press
Heavy Single
95 kg (missed 100)


Conditioning
5 min Echo Bike (55-60 rpm)
5 min Ski (< 2:10)
2 rounds


Accessories
Ring Pull Up
4 sets x 5 reps

Rack Row
4 sets x 10 reps

Iron Scap
25 / 7

Monday 5/4/20

Accessories
Front Squat
Heavy Single
135 kg (missed 140)

Single Leg RDL
4 sets x 8 reps each leg @ 35#s

Slideboard Lateral Squat
3 sets x 10 reps each leg

Banded Rotations
3 sets x 10 reps each side @ yellow

Saturday 5/2/20

Accessories
Banded Seated Strict Press
9 sets x 3 reps @ 35 kg + single red band (16 kg)

Seated Dumbbell Press
4 sets x 10 reps @ 40#s

Dumbbell Pullover
4 sets x 12 reps @ 35#

Ring Pull Up
4 sets x 6 reps

Dumbbell Bench Press
4 sets x 6 reps @ 55#s

Friday 5/1/20

Weightlifting
Power Clean
5 sets x 1 rep @ 50 kg


Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 77 kg + single blue/red (38 kg)

Goblet Sissy Squat
5 sets x 12 reps @ 16 kg

Slideboard Lateral Squat
3 sets x 8 reps each leg

GHR
3 sets x 14 reps

Banded Standing Side Bend
3 sets x 10 reps each side @ yellow

Hanging Leg Raise
4 sets x 8 reps

Thursday 4/30/20

ROMWOD
Tiger's Blood

Wednesday 4/29/20

Accessories
Strict Press
Heavy Single
59 kg (missed 61)

Seated Dumbbell Press
4 sets x 6 reps @ 40#s

Seated Dumbbell 1 1/4 Press
4 sets x 6 reps @ 30#s

Iron Scap
25 / 7

Conditioning
15 cal Echo Bike
Rest 2 min
6 rounds


ROMWOD
Master of Consistency

Tuesday 4/28/20

Weightlifting
Snatch
1 rep @ 40 kg
10 min EMOM

Clean & Jerk
1 rep @ 40 kg
10 min EMOM


Accessories
Bulgarian Split Squat
5 sets x 8 reps each leg @ 25#s

Single Leg RDL
4 sets x 10 reps each leg @ 30#s

Adductor Slides
3 sets x 10 reps

GHR
3 sets x 10 reps


Conditioning
4 Alt DB Snusters (55#)
8 Burpees
12 T2R
18 cal Echo Bike
Rest 1min
4 rounds

15:05


ROMWOD
Limerence

Monday 4/27/20

Conditioning
2 min Ski
2 min Echo Bike
5 rounds


ROMWOD
Rise Up

Sunday 4/26/20

Accessories
Back Squat
Heavy Single
151 kg

Sissy Squat
4 sets x 12 reps @ 40#

Ab Rollout
4 sets x 8 reps

Dumbbell Side Bend
3 sets x 10 reps each side @ 55#


ROMWOD
Here For More

Saturday 4/25/20

Accessories
Banded Seated Strict Press
9 sets x 3 reps @ 31 kg + single red band (16 kg)

Dumbbell Pullover
4 sets x 12 reps @ 40#

Lateral + Front Raise
4 sets x 12 reps @ 10#s

Dumbbell Skullcrushers
3 sets x 15 reps @ 20#s

Banded Tricep Extension
4 sets x 30 reps @ red band

Bench Press
Heavy 8
80 kg

Iron Scap
25 / 7

Friday 4/24/20

Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 87 kg + single green (32 kg)

GHR
4 sets x 10 reps

Ring Pull Up
5 sets x 6 reps

Banded Lat Row (Low to High)
4 sets x 10 reps w/ pause @ yellow

Banded Lat Row
4 sets x 10 reps @ yellow + black

Single Arm Rear Delt Raise
3 sets x 8 reps each arm @ 16 kg

Alternating Dumbbell Hammer Curl
3 sets x 8 reps each arm @ 35#s

Banded Face Curl
3 sets x 25 reps @ red

Hanging Leg Raise
4 sets x 10 reps

Thursday 4/23/20

Accessories
Back Squat
Heavy 5
120 kg

Bulgarian Split Squat
4 sets x 10 reps each leg

Wednesday 4/22/20

Accessories
Strict Press
Heavy Single
60 kg (missed 62 kg)

Iron Scap
15 / 7

Bench Press
Heavy Double
95 kg (missed 2nd rep @ 98 kg)


Conditioning
30 min Ski
6575 m

Tuesday 4/21/20

Accessories
Ring Pull Up
4 sets x 5 reps

Bent Over Rear Fly
4 sets x 10 reps @ 10#s

Single Arm Upright Row
4 sets x 6 reps each arm @ 35#


Conditioning
2 min Echo Bike (60-65 rpm)
10 Kipping Leg Raises
8 rounds


ROMWOD
Words Are Cheap

Monday 4/20/20

Accessories
Trap Bar Deadlift
Heavy Single
202 kg

Bulgarian Split Squat
4 sets x 8 reps each leg @ 20 kg

GHR
3 sets x 10 reps

Hanging Leg Raise
3 sets x 10 reps

Sunday 4/19/20

Accessories
Front Squat
Heavy Single
128 kg (missed 133)

Saturday 4/18/20

Accessories
Banded Seated Strict Press
9 sets x 3 reps @ 31 kg + single red band (16 kg)

Thursday 4/16/20

Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 81 kg + single green (32 kg)

Banded Pull Through
5 sets x 30 reps @ yellow

Trap Bar Deadlift
Heavy Single
240 kg (higher handles) (missed 250kg)

DDB RDL
3 sets x 6 reps @ 60#s

Wednesday 4/15/20

Accessories
Strict Press
Heavy Single
62 kg (missed 63)

Bench Press
Heavy 6
85 kg

Seated Dumbbell Press
4 sets x 7 reps @ 35#s

Lateral Raise
3 sets x 10 reps @ 20#s

Dumbbell Skull Crushers
4 sets x 12 reps @ 12.5s

Banded Tricep Extension
3 sets x 20 reps @ blue

Monday 4/13/20

Conditioning
Echo Bike
2 min Easy
1 min Legs only
1 min Arms only
2 rounds
 - then -
15 sec Sprint
60 sec rest
10 sets


Accessories
T-Bar Row
4 sets x 12 reps @ 50#

Ring Pull Up
4 sets x 5 reps

Banded Lat Sweep + Banded Face Pull
3 sets x 15 + 15 reps @ blue

Dumbbell Bicep Curl
2 sets x 3 reps each arm @ 40#

Banded Bicep Curl
4 sets x 10 reps @ blue

Sunday 4/12/20

Accessories
Back Squat
Heavy Single
145 kg (missed 150)

Goblet Bulgarian Split Squat
3 sets x 8 reps each leg @ 16 kg

Saturday 4/11/20

Accessories
Banded Seated Strict Press
9 sets x 3 reps @ 30 kg + single red band (16 kg)

Double Dumbbell Skull Crusher
4 sets x 12 reps @ 20#s

Banded Tricep Extension
4 sets x 30 reps @ red band

Friday 4/10/20

Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 70 kg + single green (32 kg)

Banded Pull Throughs
5 sets x 20 reps @ green

Back Squat
1 set x 3 reps @ 120 kg

Bulgarian Split Squat
4 sets x 10 reps each leg

Thursday 4/9/20

Conditioning
1 min Ski
10 Lunges
20 rounds

4838 m


ROMWOD
Sure Fire


Accessories
Banded Bench Press
1 set x 3 reps @ 75 kg + double red band (32 kg)
1 set x 15 reps @ 40 kg + red band

Banded Chest Fly
3 sets x 15 reps @ 25#s

Leaning Lateral Raise
3 sets x 8 reps each @ 12.5#s

Dumbbell JM Press
3 sets x 8 reps @ 25#s

Banded Tricep Extensions
4 sets x 20 reps @ blue band

Wednesday 4/8/20

Accessories
Strict Press
Heavy Single
58 kg (missed 61)

Dumbbell Pullover
4 sets x 10 reps @ 40#

Double Double Skullcrusher
4 sets x 10 reps @ 15#s

Front Raise
4 sets x 8 reps @ 15#s

Tuesday 4/7/20

Accessories
Rack Row
3 sets x 10 reps @ 20# vest

Single Arm Kroc Row
3 sets x 5 reps each arm @ 88#

Ring Pull Up
4 sets x 5 reps

Rear Fly
3 sets x 10 reps @ 7.5#s

Double Dumbbell Bicep Curl
3 sets x 8 reps @ 30#s

Banded Face Curls
3 sets x 15 reps @ blue band

Monday 4/6/20

Accessories
Front Squat
Heavy Single
132 kg (missed 137)

Trap Bar Deadlift
Heavy 5
190 kg (higher handles)
1 set x 15 reps @ 107 kg

Single Arm Kettlebell Front Squat
1 set x 6 reps @ 35, 44, 53, 88#
1 drop set x 3 reps each @ 88, 53, 44, 35, 14# (10 reps)

Sunday 4/5/20

Conditioning
5 min Ski (<2:20)
5 min Echo Bike
3 rounds


ROMWOD
Break You To Make You

Saturday 4/4/20

Accessories
Bench Press
10 RM
80 kg

Lateral Raise
5 sets x 10 reps @ 10#s

Banded Row to Chest
12 reps @ blue band
 - superset -
10 Front Raises @ 7.5#s
4 sets

Banded Tricep Extensions
4 sets x 20 reps @ blue band

Banded Seated Strict Press
9 sets x 3 reps @ 20 kg + red band


ROMWOD
Bright Shiny Days

Friday 4/3/20

Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 50 kg + single green + single blue band

Thursday 4/2/20

Conditioning
1 min Echo Bike
1 min Ski
2 min
2 min
...
5 min
5 min
(30 min total)


30 min Row (2:10 avg)

6928 m

Wednesday 4/1/20

Accessories
Strict Press
Heavy Single
60 kg (missed 63 kg)

Back Squat
4 sets x 6 reps @ 80 kg

Tuesday 3/31/20

Conditioning
10 min Row (< 2:10)
10 min Ski (<2:10)
2 rounds

9390 m


Accessories
Dead Stop Bent Over Row
5 sets x 10 reps @ 40 kg

Banded Low to High Row
4 sets x 15 reps @ blue

Pull Up
4 sets x 5 reps

Banded Lat Sweep
4 sets x 10 rep

Single Arm Preacher Curl
3 sets x 10 reps each arm @ 20#
1 set x 4 reps each arm @ 30#
1 Drop set (15-5)

Monday 3/30/20

Accessories
Modified Sumo Deadlift
Heavy Single
185 kg

Goblet Bulgarian Split Squat
4 sets x 6 reps each leg @ 44#

Double Dumbbell RDL
4 sets x 12 reps @ 55#s

Banded Pull Through
3 sets x 30 reps @ black band
 - superset -
12 Medball Squats @ 10#


Conditioning
30 sec Echo Bike (400+ watts)
50 sec Rest
6 rounds

Sunday 3/29/20

Accessories
Back Squat
Heavy Single
137 kg

Saturday 3/28/20

Conditioning
10 min Ski
5 min Echo Bike
2 rounds


Accessories
Bench Press
3 RM
90 kg

Incline Dumbbell Press
3 sets x 8 reps @ 55s

Lateral Raise
3 sets x 10 reps @ 7.5s

Banded Face Pulls
3 sets x 20 reps @ black band

Banded Tricep Extensions
3 sets x 30 reps @ red band

Thursday 3/26/20

Conditioning
8 cal Row
3 Strict Ring Pull Up
30 DUs
2 Alt SA DB Snuster (55#)
20 min AMRAP
*ascending ladder on snusters*

1 for 1 with Julie W.

5 Snusters in the round of 12

Wednesday 3/25/20

Accessories
Trap Bar Deadlift
Heavy Triple
197 kg (higher handles)

Single Arm Kettlebell Squat
1 set x 6 reps each arm @ 53#
1 set x 3 each arm @ 88#
1 set x 3 each arm @ 53, 44, 35, 20#

Single Leg RDL
3 sets x 8 reps each leg @ 35#


Conditioning
30 sec Echo Bike (350+ watts)
50 sec Rest
6 rounds


Accessories
Seated Dumbbell Press
4 sets x 8 reps @ 35s

Ring Pull Up
4 sets x 5 reps

3 Month Dumbbell Pullover
4 sets x 12 reps @ 40#

Slider Pike Ups
4 sets x 10 reps

Tuesday 3/24/20

Conditioning
5 min Row
 - then -
10 cal Echo Bike
20 sec Plank
15 sec SA KB OH Hold each arm (35#)
8 rounds
 - then -
5 min Ski

Monday 3/23/20

Accessories
Bench Press
1 set x 6 reps @ 155#

Dumbbell Fly
3 sets x 15 reps @ 10#s

Dumbbell Skull Crushers
3 sets x 10 reps @ 20#s

Lateral Raise
3 sets x 10 reps @ 15#s

Dip
5 sets x 5 reps

Banded Tricep Extensions
3 sets x ME

Hanging Leg Raise
3 sets x 10 reps

Friday 3/20/20

Conditioning
Row
1 min Hard (<1:50)
1 min Easy
2 min Moderate (<2:00)
2 min Easy
3 min Moderate (<2:05)
3 min Easy
4 min Moderate (<2:10)
4 min Easy
3 min Moderate (<2:05)
3 min Easy
2 min Moderate (<2:00)
2 min Easy
1 min Hard (<1:50)
1 min Easy

6599 m

Thursday 3/19/20

Accessories
Seated Dumbbell Press
10 reps @ 35s
 - superset -
25 CCBP
3 sets

Dumbbell Pullover
10 reps @ 40#
 - superset -
10 Lateral Raises @ 7.5#s

Ring Pull Up
4 sets x 5 reps


Conditioning
2 min Ski
2 min Row
5 rounds

Wednesday 3/18/20

Accessories
Back Squat
3 sets x 5 reps @ 100 kg

Tuesday 3/17/20

Accessories
Dumbbell Bench Press
1 set x ME @ 55s (15)

Ring Row
4 sets x 10 reps

Saturday 3/14/20

Conditioning
Ski
10 min Moderate
 - 1 min rest -
Row
5 min Moderate
5 min Easy
3 min Moderate
3 min Easy
3 min Moderate
3 min Easy
1 min Hard
1 min Easy
1 min Hard
1 min Easy
1 min Hard
1 min Easy

2350 m Ski (sub 2:10 pace)
5756 m Row (Mod sub 2:05, Hard sub 1:45 )

Wednesday 3/11/20

Accessories
Deadlift
3:0:1:1
Heavy Triple
375#


Conditioning
10 Strict Press (75#)
25 DUs
10 Power Clean
25 DUs
12 min AMRAP

392 reps

Tuesday 3/10/20

Weightlifting
Snatch + OHS
7 sets x 1 + 2 reps @ 60 kg


Conditioning
90 sec Echo Bike (300+ watts)
10 sec Rest
90 sec Sit Ups (30+)
10 sec Rest
5 rounds

Tuesday 3/3/20

Conditioning
A:
BikeErg

B:
20 DDB Push Press (20#s)
20 Sit Ups

12 min AMRAP

211 cals w/ TJ

Monday 3/2/20

Accessories
Seated Dumbbell Press
5 sets x 5 reps @ 50#s

Bench Press
4 sets x 10 reps @ 115#

Machine Row
4 sets x 10 reps @ 130#

Cable Lat Sweep
3 sets x 10 reps @ 70#

Saturday 2/29/20

Conditioning
50 / 40 / 30 / 20 / 10
Cal AirDyne
Push Ups
T2B

34:36

Friday 2/28/20

Accessories
Back Squat
1 set x 3 reps @ 275# (3 sec pause on first rep)
1 set x 1 rep @ 290#

Seated Dumbbell Strict Press
Heavy Triple
65#s

RDL
3 sets x 5 reps @ 195#

Pull Up
4 sets x 5 reps

Dip
4 sets x 6 reps

Cable Lateral Raise
3 sets x 8 reps each arm @ 5#

Cable Row
4 sets x 20 reps @ 55#

Machine Seated Hamstring Curl
4 sets x 15 reps @ 40#

Thursday 2/27/20

Conditioning
SkiErg
3 min on / 2 min off

R1 - 754 m @ 1008 cal/hr
R2 - 765 m @ 1039 cal/hr
R3 - 763 m @ 1033 cal/hr
R4 - 767 m @ 1045 cal/hr
R5 - 758 m @ 1019 cal/hr

Total - 4764 m

Wednesday 2/26/20

Accessories
Step Back Lunge
3 sets x 10 reps each leg @ 95#

Trap Bar Deadlift
4 sets x 5 reps @ 300# (higher handles)

Seated Dumbbell Press
8 reps @ 30#s
 - superset -
12 Lateral Raises @ 7.5#s
4 sets

Dumbbell Pullover
3 sets x 10 reps @ 50#

Pull Up
4 sets x 5 reps

Dip
5 sets x 5 reps

Seated Cable Lat Pulldown
4 sets x 10 reps

1/2 Kneeling Single Arm Cable Lat Pulldown
3 sets x 8 reps each arm @ 60#

Captains Chair Scissor Leg Lifts
4 sets x 16 reps

Monday 2/24/20

Accessories
Front Rack Step Back Lunge
4 sets x 5 reps each leg @ 155#

Trap Bar Deadlift
5 sets x 3 reps @ 340#

Single Arm Dumbbell Bench Press
4 sets x 8 reps each arm @ 50#

Pull Up
4 sets x 5 reps

Dip
4 sets x 10 reps

Cable Row
3 sets x 10 reps @ 70#

Back Extensions
4 sets x 10 reps @ 25#

Saturday 2/22/20

BJJ
Takedown from Spider guard
Rolled 5 rounds of 5 min
(Third Stripe on Blue Belt)

Friday 2/21/20

Accessories
Back Squat
3 sets x 3 reps @ 275#

Seated Dumbbell Press
5 sets x 5 reps @ 50#s

Dumbbell Pullover
4 sets x 12 reps @ 40#

Machine Row
4 sets x 10 reps @ 110#

Prone Machine Hamstring Curl
3 sets x 30 reps @ 50#

Dip
6 sets x 5 reps

Single Arm Cable Row
4 sets x 8 reps each arm @ 40#

Cable Side Bend
4 sets x 10 reps each side @ 42.5#

Cable Rotations
3 sets x 10 reps each side @ 30#

Wednesday 2/19/20

Accessories
Step Back Lunge
4 sets x 5 reps each leg @ 175#

Seated Dumbbell Press
Heavy 5
60#s

Pull Up
4 sets x 5 reps

Dip
4 sets x 5 reps

Prone Machine Single Leg Curl
3 sets x 10 reps each leg @ 35#

Cable Tricep Extension
3 sets x 10 reps @ 25#

Machine Pec Fly
3 sets x 10 reps @ 105#

Cable Lat Sweep
3 sets x 12 reps @ 55#

Decline Sit Up w/ Rotation
4 sets x 10 reps @ 6# ball

Monday 2/17/20

Accessories
Pause Back Squat
3 sets x 2 reps @ 245#

Deadlift
3 sets x 1 rep @ 425#

Pull Up
4 sets x 5 reps

Dip
4 sets x 5 reps


Conditioning
Treadmill
25 min @ 3.5 mph w/ 4.5 incline

Friday 2/14/20

Accessories
Seated Dumbbell Press
5 sets x 5 reps @ 50#s

Seated Machine Row
4 sets x 8 reps @ 150#

Cable Tricep Extension
4 sets x 10 reps @ 20#

Machine Pec Fly
3 sets x 10 reps @ 100#


Conditioning
5 Wall Ball (30#)
5 Burpees
10 min AMRAP
 - then -
ME Ski
10 min AMRAP
5 T2B
5 Push Ups
10 min AMRAP

Alternating rounds w/ Chloe

Thursday 2/13/20

Weightlifting
Snatch + Hang Snatch
3 sets x 1 + 2 reps @ 70 kg

Clean Deadlift + Floating Power Clean
3 sets x 3 reps @ 90 kg

Wednesday 2/12/20

Accessories
Step Back Lunge
3 sets x 5 reps each leg @ 165#

Trap Bar Deadlift
Heavy Single
450# (higher handles)

Pull Up
4 sets x 5 reps

Dip
4 sets x 10 reps

Cable Lat Sweep
4 sets x 10 reps @ 40#

Seated Cable Face Pulls
4 sets x 12 reps @ 50#

Captain's Chair Leg Lifts
4 sets x 10 reps

Tuesday 2/11/20

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg

Clean & Jerk
3 sets x 1 rep @ 100 kg

Monday 2/10/20

Accessories
Goblet Lunge
3 sets x 6 reps each leg @ 100#

Trap Bar Deadlift
3 sets x 5 reps @ 250#

Pull Up
4 sets x 5 reps

Dip
6 sets x 5 reps

Seated DB Press
4 sets x 5 reps @ 20#s

Cable Tricep Extension
3 sets x 10 reps @ 20#

Decline Sit Up
5 sets x 10 reps

Saturday 2/8/20

BJJ
Rolled 1 round of 5 min
Throws
Rolled 6 rounds of 5 min

Friday 2/7/20

Weightlifting

Power Clean + Push Jerk

5 sets x 2 reps @ 185#

Accessories

Pause Back Squat

Heavy Double

275#

Pull Up

4 sets x 5 reps

Dip

4 sets x 5 reps

Cable Tricep Extension

5 sets x 12 reps @ 20#

Captain's Chair Leg Raises

4 sets x 8 reps

Conditioning

Treadmill

15 min @ 3.5 mph w/ 5.0 incline

Wednesday 2/5/20

Accessories
Step Back Lunge
3 sets x 8 reps each leg @ 135#

Trap Bar Deadlift w/ 3 sec pause at knee
Heavy Single
410#

Pull Up
4 sets x 5 reps

Dip
4 sets x 10 reps

Decline Site Up
5 sets x 15 reps


Conditioning
Treadmill
25 min @ 3.3 mph w/ 4.0 incline

Monday 2/3/20

Weightlifting
Power Clean + Push Jerk
5 sets x 1 rep @ 155#


Conditioning
Treadmill
30 min @ 3.0 mph w/ 0.0 incline

Friday 1/31/20

Accessories
Pause Back Squat
Heavy Double
285#

Deadlift
Heavy Single
425#

Pull Up
4 sets x 5 reps

Dips
4 sets x 9 reps

Decline Oblique Sit Ups
3 sets x 8 reps each side

Conditioning
Treadmill
5 min @ 3.0 mph w/ 3.0 incline
5 min @ 5.0 mph w/ 3.0 incline
5 min @ 3.0 mph w/ 3.0 incline
5 min @ 6.0 mph w/ 3.0 incline

Wednesday 1/29/20

Accessories
Step Back Lunge
3 sets x 5 reps each leg @ 155#

Snatch Grip RDL
3 sets x 7 reps @ 165#

Seated Single Arm Dumbbell Press
3 sets x 8 reps each arm @ 35#

Pull Up
4 sets x 5 reps

Dip
4 sets x 8 reps

Decline Sit Ups
4 sets x 12 reps @ 25#


Conditioning
Treadmill
15 min @ 3.0 mph w/ 3.0 incline
10 min @ 3.0 mph w/ 5.0 incline

Tuesday 1/28/20

Weightlifting
Snatch
6 sets x 1 rep @ 155#

Clean & Jerk
6 sets x 1 rep @ 205#

Monday 1/27/20

Accessories
Back Squat
3:1:1:1
3 sets x 10 reps @ 135#

Trap Bar Deadlift
3 sets x 10 reps @ 250#

Seated Dumbbell Press
Heavy Triple
60#s

Pull Up
4 sets x 5 reps

Dip
4 sets x 8 reps

Decline Sit Ups
3 sets x 10 reps
 - superset -
10 Side Bends each @ 45#


Conditioning
Treadmill
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 5.0 mph w/ 2.0 incline
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 6.0 mph w/ 2.0 incline
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 6.0 mph w/ 2.0 incline
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 8.0 mph w/ 2.0 incline

Saturday 1/25/20

BJJ
Rolled 3 rounds of 5 min
Takedowns
Rolled 5 rounds of 5 min

Friday 1/24/20

Accessories
Pause Back Squat
Heavy Double w/ 2 sec pause
275#

Deadlift
Heavy Single
425#

Seated Dumbbell Press
3 sets x 12 reps @ 35#s

Pull Up
4 sets x 5 reps

Dip
4 sets x 5 reps

Decline Sit Ups
5 sets x 12 reps


Conditioning
Treadmill
20 min @ 3.2 mph w/ 1.0 incline


Conditioning
500 m Row
21 Sit Ups
500 m Row
21 Push Ups
500 m Row
21 T2B
500 m Row
21 Burpees
45 min AMRAP

3 rounds + 1 rep

Wednesday 1/22/20

Accessories
Back Squat
5 sets x 5 reps @ 205#

RDL
4 sets x 12 reps @ 135#

Seated DB Strict Press
5 sets x 5 reps @ 45#s

Pull Up
4 sets x 5 reps

Dip
4 sets x 7 reps


Conditioning
Treadmill
27 min @ 3.5 mph w/ 4.0 incline

Tuesday 1/21/20

Weightlifting
Power Snatch
1 rep @ 135#
Every 30 sec
20 rounds

Accessories
Front Squat
6 sets x 1 rep @ 225#

Double Dumbbell Bent Over Row
4 sets x 10 reps @ 35#s

Saturday 1/18/20

BJJ
Side Control to Knee On Belly to Armbar/Clock Choke
Rolled 3 rounds of 5 min

Friday 1/17/20

Accessories
Back Squat
Heavy Double
285#

Trap Bar Deadlift
Heavy Single
430#

Pull Up
4 sets x 5 reps

Dip
4 sets x 7 reps

Decline Sit Up
4 sets x 10 reps


Conditioning
Treadmill
2 min @ 3.5 mph w/ 3.0 incline
2 min @ 6.0 mph w/ 1.0 incline
20 min

Wednesday 1/15/20

Accessories
Dumbbell Goblet Squat
4 sets x 10 reps @ 100#

Dumbbell Pullover
4 sets x 12 reps @ 40#
 - superset -
10 Double Dumbbell RDL @ 70#s

Prone Machine Hamstring Curl
3 sets x 10 reps @ 50#

Pull Up
4 sets x 5 reps

Dip
4 sets x 6 reps

Decline Oblique Sit Up
3 sets x 5 reps each side


Conditioning
Treadmill
10 min @ 3.0 mph w/ 5.0 incline
5 min @ 5.0 mph w/ 3.0 incline
10 min @ 3.0 mph w/ 5.0 incline

Monday 1/13/20

Accessories
Bulgarian Split Squat
4 sets x 8 reps each leg @ 25s

RDL
4 sets x 12 reps @ 95#

Seated Dumbbell Press
Heavy Triple
60#s

Pull Up
4 sets x 5 reps

Dip
4 sets x 5 reps

Cable Tricep Extensions
3 sets x 8 reps @ 22.5

Decline Sit Up
3 sets x 15 reps


Conditioning
Treadmill
20 min @ 3.5 mph w/ 3.0 incline

Saturday 1/11/20

BJJ
Rolled 3 rounds of 5 min
Armbar from Scarf
Rolled 5 rounds of 5 min

Friday 1/10/20

Accessories
Trap Bar Deadlift
3 sets x 1 rep @ 430# (higher handles)

Seated Dumbbell Press
3 sets x 10 reps @ 40#s

Chainsaw Row
3 sets x 6 reps each arm @ 80#

Alt Dumbbell Curl
5 reps each arm @ 30#s
 - superset -
15 Dumbbell Lateral Raises @ 10#s

Cable Tricep Extension
3 sets x 12 reps @ 20#

Captain's Chair Leg Raises
5 sets x 8 reps


Conditioning
Treadmill
15 min @ 5 mph
1 min @ 8 mph

Thursday 1/9/20

ROMWOD
Positive Thinking

Wednesday 1/8/20

Accessories
Dumbbell Step Back Lunge
3 sets x 6 reps each leg @ 65#s

Trap Bar Deadlift
4 sets x 2 reps @ 390# (higher handles)

Dumbbell Bench Press
3 sets x 6 reps @ 50#s

Pull Up
3 sets x 5 reps

Prone Single Leg Curl Machine
3 sets x 8 reps each leg @ 40#

Cable Tricep Extension
3 sets x 10 reps @ 30#

Hollow Hold
5 sets x 20 sec


Conditioning
Treadmill
1 min @ 3 mph
1 min @ 6.5 mph
15 min

Monday 1/6/20

Accessories
Back Squat
3 sets x 10 reps @ 155#

Trap Bar Deadlift
3 sets x 8 reps @ 250# (higher handles)

Seated Dumbbell Press
Heavy Triple
60#s

Machine Row
Heavy 5
210#

Single Arm Lateral Raise
4 sets x 10 reps each arm @ 7.5#

Captain's Chair Leg Raises
4 sets x 8 reps


Conditioning
Treadmill
1 min @ 3 mph
1 min @ 6 mph
15 min


ROMWOD
Be Amazing Today

Sunday 1/5/20

ROMWOD
Grow or Die

Saturday 1/4/20

BJJ
Side control to North South
Kimura and armbar
Rolled 6 rounds of 5 min

Friday 1/3/20

Accessories
Back Squat
Heavy Single
305#

Modified Sumo Deadlift
Heavy Single
405#

Wednesday 1/1/20

Accessories
Back Squat
5 sets x 5 reps @ 90 kg

DB Bench Press
4 sets x 10 reps @ 35#s

Trap Bar Deadlift
3 sets x 10 reps @ 87 kg (higher handles)

Pull Up
4 sets x 5 reps

Rotational Med Ball Toss
3 sets x 10 reps each side @ 10#