ROMWOD
Tiger's Blood
Thursday, April 30, 2020
Wednesday, April 29, 2020
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
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, April 28, 2020
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
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, April 27, 2020
Sunday, April 26, 2020
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
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, April 25, 2020
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
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, April 24, 2020
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
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, April 23, 2020
Thursday 4/23/20
Accessories
Back Squat
Heavy 5
120 kg
Bulgarian Split Squat
4 sets x 10 reps each leg
Back Squat
Heavy 5
120 kg
Bulgarian Split Squat
4 sets x 10 reps each leg
Wednesday, April 22, 2020
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
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, April 21, 2020
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
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, April 20, 2020
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
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, April 19, 2020
Saturday, April 18, 2020
Saturday 4/18/20
Accessories
Banded Seated Strict Press
9 sets x 3 reps @ 31 kg + single red band (16 kg)
Banded Seated Strict Press
9 sets x 3 reps @ 31 kg + single red band (16 kg)
Thursday, April 16, 2020
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
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, April 15, 2020
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
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, April 13, 2020
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
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, April 12, 2020
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
Back Squat
Heavy Single
145 kg (missed 150)
Goblet Bulgarian Split Squat
3 sets x 8 reps each leg @ 16 kg
Saturday, April 11, 2020
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
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, April 10, 2020
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
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, April 9, 2020
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
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, April 8, 2020
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
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, April 7, 2020
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
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, April 6, 2020
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)
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, April 5, 2020
Saturday, April 4, 2020
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
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, April 3, 2020
Friday 4/3/20
Accessories
Banded Box Squat (17")
12 sets x 2 reps @ 50 kg + single green + single blue band
Banded Box Squat (17")
12 sets x 2 reps @ 50 kg + single green + single blue band
Thursday, April 2, 2020
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
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, April 1, 2020
Wednesday 4/1/20
Accessories
Strict Press
Heavy Single
60 kg (missed 63 kg)
Back Squat
4 sets x 6 reps @ 80 kg
Strict Press
Heavy Single
60 kg (missed 63 kg)
Back Squat
4 sets x 6 reps @ 80 kg
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