Accessories
Back Squat
Heavy Single
140 kg
Sunday, May 31, 2020
Saturday, May 30, 2020
Friday, May 29, 2020
Friday 5/29/20
Accessories
Banded Box Squat (15.5")
12 sets x 2 reps @ 75 kg + single green/red (46 kg)
Banded Box Squat (15.5")
12 sets x 2 reps @ 75 kg + single green/red (46 kg)
Thursday, May 28, 2020
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
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, May 27, 2020
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
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, May 26, 2020
Monday, May 25, 2020
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
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, May 23, 2020
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
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, May 22, 2020
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)
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, May 20, 2020
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
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, May 19, 2020
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
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, May 18, 2020
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
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, May 16, 2020
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
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, May 15, 2020
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
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, May 14, 2020
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
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, May 13, 2020
Wednesday 5/13/20
Accessories
Strict Press
Heavy Triple
58 kg (missed first rep @ 60)
3 sets x 10 reps @ 30 kg
Strict Press
Heavy Triple
58 kg (missed first rep @ 60)
3 sets x 10 reps @ 30 kg
Tuesday, May 12, 2020
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
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, May 11, 2020
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
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, May 10, 2020
Saturday, May 9, 2020
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
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, May 8, 2020
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
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, May 7, 2020
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
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, May 6, 2020
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
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, May 4, 2020
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
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, May 2, 2020
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
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, May 1, 2020
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
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
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