Monday 8/31/20

Weightlifting

Power Snatch

3 sets x 3 reps @ 65 kg

Accessories

Snatch Deadlift

Heavy Single (w/ straps)

165 kg

Dip

4 sets x 5 reps

Ring Pull Up

4 sets x 5 reps @ 2.5 kg

Hanging Leg Raise

4 sets x 12 reps

Saturday 8/29/20

Conditioning

20 m Ramp Up

80 m Flying Sprint

300 m Walk

8 rounds

Accessories

Banded Box Squat (15.5")

12 sets x 2 reps @ 71 kg + single green + red band (46 kg)

Friday 8/28/20

 Accessories

Banded Bench Press

9 sets x 3 reps @ 51 + single blue/red (26 kg)

Seated Dumbbell Press

3 sets x 12 reps @ 40#s

Banded Row

3 sets x 50 reps @ blue

Dumbbell Skullcrushers

4 sets x 15 reps @ 15#s

Dumbbell Lateral Raise

4 sets x 15 reps @ 10#s

Ring Pull Up

4 sets x 8 reps

Ab Wheel

4 sets x 10 reps

Thursday 8/27/20

Conditioning

Echo Bike

45 sec on (350+ watts)

1:15 rest

9 rounds

Wednesday 8/26/20

Weightlifting

Power Clean

3 sets x 3 reps @ 86 kg

Accessories

Glute Ham Raise

3 sets x 10 reps

Bulgarian Split Squat

3 sets x 5 reps each leg @ 70#s

Chin Up

4 sets x 6 reps

Ab Wheel

4 sets x 10 reps

ROMWOD

Dual

Tuesday 8/25/20

ROMWOD

Foundations

Monday 8/24/20

ROMWOD

Priorities In Line

Weightlifting

Power Snatch

3 sets x 3 reps @ 60 kg

Accessories

Snatch Deadlift

Heavy Single (w/ straps)

160 kg

Dip

3 sets x 5 reps

Ring Pull Up

3 sets x 5 reps

Hanging Leg Raise

4 sets x 10 reps

Bench Press

Heavy Single

100 kg

Saturday 8/22/20

Conditioning

40 m Sprint

20 m Coast down

300 m Walk

6 rounds

Friday 8/21/20

Conditioning

Row

5K

21:31

Weightlifting

Snatch

6 sets x 1 rep @ 50 kg

Clean & Jerk

6 sets x 1 rep @ 70 kg

Thursday 8/20/20

Conditioning

Run

1.75 miles

14:37

Walk w/ 20# vest

1/75 miles

Wednesday 8/19/20

Weightlifting

Power Snatch

5 sets x 1 rep @ 70 kg

Monday 8/17/20

Accessories

Power Clean

5 sets x 1 rep @ 100 kg

Seated Single Arm Dumbbell Press

Heavy 5 each arm

55#

Min 1: 12 Push ups

Min 2: 14 Single Arm Kettlebell Deadlifts (88#)

Min 3: 8 Ring Pull Ups

Min 4: 10 Ab Wheels

4 rounds

1 Mile Jog

Saturday 8/15/20

Conditioning

Echo Bike

12 sec Sprint

Every 3 min

8 sets

Thursday 8/13/20

Conditioning

2 min Echo Bike

2:30 rest

5 rounds

Wednesday 8/12/20

Accessories

Power Snatch

5 sets x 3 reps @ 40 kg

Conditioning

Min 1: 6 Ring Pull Ups

Min 2: 10 Slider Squats (Right)

Min 3: 10 Slider Squats (Left)

Min 4: 10 Ab Wheels

Min 5: 10 Push Ups

4 rounds

Row

5K

23:06

Monday 8/10/20

Conditioning

300 m Walk

60 m Sprint

40 m Coast

8 rounds

Accessories

Dumbbell Bench Press

4 sets x 10 reps @ 55#s

Dumbbell Pec Fly

4 sets x 15 reps @ 10#s

Cable Tricep Extension

4 sets x 12 reps @ 15 kg

Dumbbell Front Raise + Lateral Raise

3 sets x 12 + 12 reps @ 10#s

Friday 8/7/20

Accessories

Bench Press

Heavy Triple

90 kg (missed 95)

Walk w/ 20# vest

1.75 miles

Thursday 8/6/20

Conditioning

Run

1.75 miles

15:02

Wednesday 8/5/20

Accessories

Kettlebell RDL

5 sets x 12 reps @ 88#

High Cable Row

4 sets x 8 reps @ 35 kg

Tuesday 8/4/20

Conditioning

1000 m Row

20 Push Ups

5 rounds

Accessories

Back Squat

1 set x 6 reps @ 98 kg

1 set x 6 reps @ 113 kg

1 set x 3 reps @ 125 kg

1 set x 2 reps @ 132 kg

Monday 8/3/20

ROMWOD

Resilience

Conditioning

Row

5000 m

22:14

Sunday 8/2/20

Conditioning

Row

6000 m

28:58

Saturday 8/1/20

Conditioning

Row

20 sec fast / 40 sec slow

20 rounds

3886 m

Accessories

Bench Press

Heavy Single

102 kg

Ring Pull Up

5 sets x 5 reps

Alternating Dumbbell Bicep Curl

4 sets x 5 reps each arm @ 35#s

Conditioning

Echo Bike

10 sec Sprint

Rest 90-120 sec

5 sets