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