Sunday, May 31, 2020

Sunday 5/31/20

Accessories
Back Squat
Heavy Single
140 kg

Saturday, May 30, 2020

Saturday 5/30/20

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

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)

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


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

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

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

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)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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