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#