Wednesday 12/30/20

Conditioning

BikeErg

23:09

10049 m

Accessories

Strict Press

Heavy Single

60 kg

1/2 Kneeling Landmine Press

4 sets x 10 reps each arm @ 10 kg

Ring Dips

3 sets x 12 reps

Monday 12/28/20

Accessories

Back Squat

Heavy Single

140 kg

1 set x 10 reps @ 110 kg

Landmine Single Leg RDL

3 sets x 5 reps each side @ 25 kg

Banded Pull Ups

4 sets x ME

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold

2 sets

Oblique Crunch

2 sets x 10 reps each side

Friday 12/25/20

Accessories

Bench Press (Multi Grip Bar)

3 sets x 10 reps @ 70 kg (Grip #3)

Single Arm Kettlebell Row

4 sets x 5 reps each arm @ 88#

Skater Squats

4 sets x 5 reps each leg

Ab Wheel

4 sets x 10 reps

Thursday 12/24/20

Accessories

Back Squat

Heavy Single

140 kg

Single Leg RDL

4 sets x 5 reps @ 88#

Dumbbell Pullover

4 sets x 12 reps @ 40#

 - superset -

10 Bulgarian Split Squats each

Hanging Ab Strap Leg Raises

3 sets x 10 reps

Conditioning

Echo Bike

15 sec Sprint

Every 2 min

5 sets

Tuesday 12/22/20

Accessories

Banded Pull Ups

4 sets x ME

Trap Bar Deadlift

4 sets x 8 reps @ 67 kg

Hip Thrust

4 sets x 10 reps @ 40 kg

Saturday 12/19/20

Accessories

Banded Bench Press

9 sets x 3 reps @ 50 kg + blue

Kettlebell Skullcrushers

5 sets x 10 reps @ 26#s

Ring Row (Feet Elevated)

5 sets x 10 reps

Banded Lat Sweep

3 sets x 20 reps @ 2x blue

Ring Dip Support Knee Tuck

4 sets x 20 sec

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold

3 sets

Friday 12/18/20

Accessories

Banded Box Squat (17")

12 sets x 2 reps @ 70 kg + blue + 2 reds

Single Leg RDL

4 sets x 10 reps each side @ 44#

Banded Pull Ups

4 sets x ME

Wednesday 12/16/20

Accessories

Strict Press

Heavy Single

60 kg

Banded Pull Ups

4 sets x ME

Kettlebell Skullcrushers

4 sets x 12 reps @ 18#s

Seated Lateral Raise

4 sets x 15 reps @ 9#s

Hanging Leg Raise

4 sets x 10 reps

Monday 12/14/20

Accessories

Banded Pull Ups

4 sets x ME

Landmine Push Press

5 sets x 5 reps @ 25 kg

Single Leg RDL

5 sets x 8 reps each leg @ 44#

Banded Anti Rotation

5 sets x 15 sec each side @ blue

Sunday 12/13/20

Accessories

Stiff Leg Deadlift

4 sets x 8 reps @ 70 kg

Banded Pull Through

5 sets x 20 reps @ green

Conditioning

20 sec Echo Bike (500+ watts)

10 min EMOM

Saturday 12/12/20

Accessories

Banded Pull Up

4 sets x ME

Conditioning

Min 1: 12 Bench Press (50 kg)

Min 2: 18 Alternating Single Arm Kettlebell Swing (35#)

Min 3: 40 sec Echo Bike (350+ watts)

Min 4: 10 Strict Hanging Leg Raise

Min 5: 12 Goblet Squats (35#)

30 min EMOM

Thursday 12/10/20

Accessories

Banded Pull Up

4 sets x ME

Back Squat

5 sets x 3 reps @ 100 kg

Ring Dip

4 sets x 10 reps

Hanging Leg Raise

4 sets x 10 reps

Tuesday 12/8/20

Accessories

Banded Pull Up

4 sets x ME

Trap Bar Deadlift

3 sets x 3 reps @ 167 kg

Banded Bench Press

9 sets x 3 reps @ 40 kg + blue

Prone Double Kettlebell Row

3 sets x 12 reps @ 35#s

 - superset -

30 Banded Bicep Curls @ blue

Tabata Tricep Extensions @ red

Conditioning

50 cal Echo Bike (Moderate)

3:33

(286/63 avg // 328/66 max)

Sunday 12/6/20

Conditioning

Stairclimber

3 min @ 75 spm @ 52# vest

50 cal Echo Bike (Easy day)

4:55

(198/56 avg // 248/61 max)

Saturday 12/5/20

Accessories

Power Snatch

1 rep @ 50 kg

20 sets

Back Squat

5 sets x 3 reps @ 90 kg

10 sec Hollow Hold

10 V-ups

10 Tuck ups

10 Hollow Rocks

5 sets

Hanging Oblique Crunch

2 sets x 8 reps each side

Conditioning

50 cal Echo Bike (Easy day)

4:03

(243/60 avg // 286/63 max)

Friday 12/4/20

Accessories

Strict Banded Pull Up

4 sets x ME

Landmine Strict Press

3 sets x 10 reps @ 15 kg

Hanging Leg Raise

3 sets x 10 reps @ 4#

Conditioning

50 cal Echo Bike

2:39

(385/70 avg // 452/74 max)

Thursday 12/3/20

Accessories

Power Clean

2 reps @ 80 kg

10 min EMOM

Banded Kettlebell Swings

5 sets x 5 reps @ 70# + red band

Conditioning

50 cal Echo Bike

2:54

(353/68 avg // 548/80 max)

Wednesday 12/2/20

Accessories

Banded Strict Pull Up

4 sets x ME

Bench Press

3 sets x 5 reps @ 80 kg

1 set x 20 reps @ 60 kg

Hanging Leg Raise

3 sets x 10 reps

Conditioning

50 cal Echo Bike

3:08

(328/66 avg // 469/75 max)

Tuesday 12/1/20

Conditioning

50 cal Echo Bike

3:16

(311/65 avg // 515/78 max)