Thursday 12/30/21

Accessories

Bench Press

Heavy Single

245#

Machine Overhead Press

Tricep Extensions

Lateral Raise

Bicep Curls

Wednesday 12/29/21

Accessories

Seated Dumbbell Press

3 sets x 8 reps @ 45#s

Standing Cable Row

3 sets x 20 reps @ 47.5 kg

Step Back Lunge

3 sets x 8 reps each leg @ 40 kg

Stomach Vacuums

5 sets x 10 sec

Conditioning

BikeErg

14,048 m w/ Damper @ 5

31:03

Accessories

Single Leg Hamstring Curl

3 sets x 10 reps each @ 40#

Calf Raise

3 sets x 10 reps @ 130#

Single Leg Quad Extension

3 sets x 10 reps each @ 40#

Hip Abduction Machine

3 sets x 20 reps @ 100#

Hip Adduction Machine

2 sets x 20 reps @ 50#

Tuesday 12/28/21

Conditioning

BikeErg

13,644 m w/ Damper @ 4

30:03

Accessories

Stomach Vacuums

5 sets x 10 sec

Monday 12/27/21

Accessories

Single Leg Hip Thrust

3 sets x 10 reps each leg

Pull Up

1 set x 10 reps

2 sets x 6 reps

Trap Bar Deadlift (Lower Handles)

3 sets x 10 reps @ 127 kg

Cable Lat Sweep

3 sets x 15 reps @ 20 kg

Bent Over Row

3 sets x 15 reps @ 40 kg

Double Dumbbell RDL

2 sets x 12 reps @ 45#s

Sunday 12/26/21

Accessories

Incline Dumbbell Bench Press

3 sets x 10 reps @ 60#s

Lateral Fly

3 sets x 15 reps @ 10#s

Cable Chest Fly

3 sets x 20 reps @ 27.5#s

Cable Front Raise

3 sets x 15 reps @ 15#s

Wednesday 12/22/21

Conditioning

BikeErg

12,557 m w/ Damper @ 3

30:10

Accessories

Bench Press

3 sets x 5 reps @ 185#

Pull Ups

3 sets x 8 reps

Dips

3 sets x 12 reps

Preacher Curl Machine

2 sets x 10 reps @ 45#

Single Arm Tricep Extension

3 sets x 8 reps each arm @ 20#

Saturday 12/18/21

Accessories

Back Squat

4 sets x 5 reps @ 90 kg

Thursday 12/16/21

Accessories

Trap Bar Deadlift (Higher Handles)

5 sets x 3 reps @ 192 kg

Pull Up

4 sets x 8 reps

Dip Lockout Hold

4 sets x 30 sec

Ab Strap Hanging Single Leg Raise

3 sets x 10 reps each leg

Wednesday 12/15/21

Accessories

Dumbbell Bench Press

3 sets x 12 reps @ 70#s

Single Arm Standing Cable Row

3 sets x 12 reps each arm @ 99#

Ab Strap L Hang

4 sets x 10 sec

Conditioning

Run

2.04 miles

17:06

Monday 12/13/21

Accessories

Back Squat

3 sets x 8 reps @ 60 kg

RDL

3 sets x 20 reps @ 20 kg

Swiss Ball Hamstring Curl

3 sets x 15 reps

Ab Strap Hanging Leg Raise

4 sets x 15 reps

Sunday 12/12/21

Accessories

Dumbbell Pullover

3 sets x 10 reps @ 45#

Incline Double Dumbbell Bench Press

3 sets x 10 reps @ 55#s

Landmine Press

3 sets x 15 reps each arm @ 11 kg

Cable Chest Fly

3 sets x 16 reps @ 27.5#s

Cable Front Raise

3 sets x 15 reps @ 22#

Seated Lateral Raise

3 sets x 15 reps @ 12.5#s

Ab Strap Hanging Knees to Chest

3 sets x 20 reps

Saturday 12/11/21

Conditioning

BikeErg

16,239 m

40:01

Thursday 12/9/21

Accessories

Bench Press

3 sets x 1 rep @ 225#

Dip

3 sets x 10 reps

Lat Pulldown

3 sets x 10 reps @ 120#

Tuesday 12/7/21

Conditioning

BikeErg

60 sec on @ 250+ watts (Damper @ 5)

60 sec off (Damper @ 1)

10 rounds

8,454 m

Sunday 12/5/21

Accessories

Dumbbell Bent Over Fly

4 sets x 12 reps @ 7.5#s

Lateral Raise

3 sets x 12 reps @ 10#s

Double Dumbbell Strict Press

4 sets x 8 reps @ 25#s

EZ Upright Rows

3 sets x 12 reps @ 23 kg

Seated Lateral Raise

3 sets x 12 reps @ 10#s

Chest Support Front Raise

3 sets x 12 reps @ 6#

1/2 Kneeling Landmine Press

3 sets x 12 reps @ 10 kg

Cable Chest Fly

2 sets x 16 reps @ 27.5#s

Tuesday 11/30/21

Conditioning

BikeErg

10 min @ 200+ watts

10 min @ 100+ watts

Accessories

Double Dumbbell Bench Press

3 sets x 8 reps @ 85#s

Seated Alternating Dumbbell Curl

3 sets x 6 reps each arm @ 35#s

Lateral Raise

3 sets x 20 reps @ 10#s

Ab Strap Hanging Knee Raise

3 sets x 20 reps

Adductor Plank

3 sets x 20 sec each side

Monday 11/29/21

Accessories

1/2 Kneeling Single Arm Landmine Press

3 sets x 10 reps each arm @ 20 kg

Back Rack Split Squat

3 sets x 10 reps each leg @ 40 kg

Sunday 11/28/21

Accessories

Multi Grip Bench Press

1 set x 5 reps @ 90 kg

Seated Dumbbell Press

3 sets x 10 reps @ 55#s

Saturday 11/27/21

Conditioning

BikeErg

45:38

18,028 m

Thursday 11/25/21

Accessories

Multi Grip Bench Press

5 sets x 3 reps @ 195#

Dumbbell Chest Fly

4 sets x 20 reps @ 10#s

Wednesday 11/24/21

Conditioning

BikeErg

20:03

8,603 m

Weightlifting

Power Clean

3 sets x 1 rep @ 120 kg

Tuesday 11/23/21

Accessories

Banded Trap Bar Deadlift (Higher Handles)

8 sets x 3 reps @ 127  kg + 50? kg in bands

Isometric Lunge

2 sets x 30/20/10 sec each leg

Ab Strap Hanging Leg Raise

4 sets x 15 reps

Friday 11/19/21

Weightlifting

Power Clean

4 sets x 1 rep @ 110 kg

Accessories

Box Squat

5 sets x 5 reps @ 80 kg

Tuesday 11/16/21

Weightlifting

Power Clean

4 sets x 2 reps @ 90 kg

Accessories

Double Dumbbell Seated Press

3 sets x 12 reps @ 40#s

Iron Scap

25 / 10

Monday 11/15/21

Accessories

Back Squat

5 sets x 5 reps @ 110 kg

Double Dumbbell Single Leg RDL

3 sets x 10 reps each leg @ 45#s

Ab Strap Hanging Leg Raise

4 sets x 10 reps

Saturday 11/13/21

BJJ No Gi

Rolled 5 rounds of 5 min

Friday 11/12/21

BJJ No Gi

Seated to Single Leg

Rolled 20 min

Accessories

Back Squat

3 sets x 5 reps @ 120 kg

Thursday 11/11/21

Conditioning

BikeErg

8 sets x 30 sec sprints

Accessories

Double Dumbbell Bench Press

3 sets x 12 reps @ 80#s

Wednesday 11/10/21

Accessories

Trap Bar Deadlift (Higher handles)

3 sets x 5 reps @ 192 kg

Neutral Grip Pull Ups

4 sets x 5 reps

Tuesday 11/9/21

Accessories

1/2 Kneeling Single Arm Dumbbell Press

3 sets x 12 reps each arm @ 35#

Dumbbell Pullover

3 sets x 15 reps @ 45#

Lateral Raise

3 sets x 16 reps @ 10#s

Skullcrushers

3 sets x 15 reps @ 20#s

Ab Strap Hanging Leg Raise

12 reps

 - superest -

Standing Banded Rotations

10 reps each side @ yellow

3 sets

Monday 11/8/21

BJJ No Gi

Seated Guard

Rolled 4 rounds of 6 min

Accessories

Back Squat

3 sets x 5 reps @ 110 kg

Ab Wheel

5 sets x 10 reps

Saturday 11/6/21

BJJ

Sweeps from X-Guard

Rolled 5 rounds of 6 min

Friday 11/5/21

BJJ

Idiot Sweep

Rolled 20 min

Thursday 11/4/21

Conditioning

BikeErg

30:01

11,225 m

Wednesday 11/3/21

Judo

Off balancing throws

20 min of First Blood

Rolled 2 rounds of 5 min

Accessories

Double Dumbbell Bench Press

3 sets x 15 reps @ 65#s

Dumbbell Pullover

3 sets x 15 reps @ 40#

Ab Strap Hanging Leg Raise

2 sets x 15 reps

Monday 11/1/21

BJJ

Guard pulling defense

Rolled 5 rounds of 6 min

Sunday 10/31/21

Weightlifting

Power Snatch

5 sets x 1 rep @ 60 kg

Power Clean & Jerk

5 sets x 1 rep @ 70 kg

Friday 10/29/21

Accessories

Back Squat

3 sets x 8 reps @ 110 kg

Single Arm Kettlebell Single Leg RDL

3 sets x 10 reps each leg @ 32 kg

Iron Scap

25 / 7

Ring Body Saw

4 sets x 10 reps

Thursday 10/28/21

Accessories

Double Dumbbell Bench Press

3 sets x 10 reps @ 70#s

Neutral Grip Pull Ups

4 sets x 6 reps

Wednesday 10/27/21

Conditioning

BikeErg

30 min

11,307 m

Tuesday 10/26/21

Accessories

Good Morning

3 sets x 10 reps @ 40 kg

Seated Hamstring Curl

3 sets x 20 reps @ 45 kg

Ab Strap Hanging Knee Tuck Hold

5 sets x 20 sec

Conditioning

BikeErg

8 sets x 30 sec sprint

Monday 10/25/21

Conditioning

BikeErg

20 min

8003 m

Sunday 10/24/21

Accessories

Double Dumbbell Step Back Lunge

4 sets x 10 reps each leg @ 40#s

Seated Hamstring Curl

4 sets x 15 reps @ 40 kg

Saturday 10/23/21

Accessories

Back Squat

3 sets x 8 reps @ 100 kg

Double Dumbbell Single Leg RDL

3 sets x 10 reps each leg @ 55#s

Ab Strap Hanging Leg Raises

4 sets x 12 reps

Sunday 10/17/21

Accessories

Trap Bar Deadlift (higher handles)

5 sets x 3 reps @ 157 kg

Split Stance Double Dumbbell RDL

3 sets x 10 reps each @ 45#s

Lateral Slider Squat

3 sets x 10 reps each

Single Leg Quad Extension

3 sets x 12 reps each @ 20 kg

Ab Strap Hanging Leg Raise

4 sets x 10 reps

 - superset -

10 Ab Wheel

Single Arm Farmer Hold

3 sets x 20 sec each @ 88#

Saturday 10/16/21

Accessories

Bench Press

3 sets x 3 reps @ 185#

Back Squat

5 sets x 5 reps @ 120 kg

Friday 10/15/21

BJJ (No Gi)

50/50 defense

Rolled 6 rounds of 2 min

Monday 10/11/21

BJJ (No Gi)

Leg Locks

Rolled 4 rounds of 5 min

Accessories

Dumbbell Bench Press

5 sets x 10 reps @ 65#s

Sunday 10/10/21

Accessories

Back Squat

3 sets x 3 reps @ 140 kg

Single Leg RDL

4 sets x 8 reps each side @ 20#s

Friday 10/8/21

Accessories

Single Arm Kettlebell Row

5 sets x 10 reps each arm @ 16 kg

Wednesday 10/6/21

BJJ

Throws

Rolled 4 rounds of 5 min

Accessories

Back Squat

3 sets x 8 reps @ 110 kg

Single Arm Kettlebell Hold

2 sets x 1 min each arm @ 32 kg

Tuesday 10/5/21

Accessories

Bench Press

3 sets x 8 reps @ 80 kg

Ring Dip

3 sets x 15 reps

Ab Strap Hanging Leg Raise

3 sets x 15 reps

Monday 10/4/21

BJJ

Leg Locks

Rolled 5 rounds of 5 min

Sunday 10/3/21

Accessories

Back Squat

3 sets x 8 reps @ 100 kg

Friday 10/1/21

BJJ (No Gi)

Arm bar from knee on belly

Rolled 3 rounds of 5 min

Wednesday 9/29/21

BJJ

Stand Up Grips/Takedown work

Rolled 4 rounds of 5 min

Monday 9/28/21

Conditioning

Run

1.77 miles

15:35

BikeErg

20 sec Sprint

40 sec Rest

10 rounds

Damper 10-1

Sunday 9/26/21

Weightlifting

Snatch

Heavy Single

90 kg

Clean & Jerk

Heavy Single

110 kg

Accessories

Bench Press

Heavy Single

106 kg

Incline Dumbbell Bench Press

4 sets x 15 reps @ 25#s

Lateral Raise

4 sets x 18 reps @ 10#s

Friday 9/24/21

Conditioning

BikeErg

30 min @ damper 5

11,032 m (81 watt avg)

Accessories

RDL

6 sets x 10 reps @ 50 kg

Dumbbell Pullover

6 sets x 10 reps @ 40#

Thursday 9/23/21

Conditioning

BikeErg

46:03 @ Damper 5

18,050 m (97 watt avg)

Accessories

Push Ups

15 sets x 10 reps

Wednesday 9/22/21

Conditioning

BikeErg

1 min on (300+ watts)

1 min off

10 rounds

6,247 m (Damper @ 5)

Tuesday 9/21/21

Accessories

Push Ups

50 sets x 5 reps

Conditioning

Run

1.75 miles

14:58

Monday 9/20/21

Weightlifting

Power Clean + Jerk

4 sets x 1 rep @ 100 kg

Accessories

Back Squat

3 sets x 3 reps @ 120 kg

Pull Ups

10 sets x 5 reps

Tib Raises

5 sets x 10 reps @ 4 kgs

Ab Strap Hanging Leg Raise

3 sets x 10 reps

Sunday 9/19/21

Conditioning

BikeErg

44:22 @ damper 4

16,037 m (77 watt avg)

Saturday 9/18/21

Conditioning

BikeErg

30:03 @ damper 4

11,473 m (90 watt avg)

Accessories

Push Ups

200 reps (50x4)

Pull Ups

50 reps (10x5)

Weightlifting

Snatch

3 sets x 1 rep @ 80 kg

Power Clean

Heavy Single

120 kg (missed 125)

Tuesday 9/7/21

Conditioning

BikeErg

30 min @ Damper 4

13,147 m (136 watt avg)

Monday 9/6/21

Conditioning

BikeErg

60 sec on (250+ watts)

60 sec off

Damper @ 5

8 rounds

Saturday 9/4/21

Weightlifting

Clean (Above Knee Blocks)

4 sets x 3 reps @ 90 kg

Jerk

4 sets x 3 reps @ 55 kg

Power Clean (Above Knee Blocks)

4 sets x 5 reps @ 75 kg

Accessories

Front Squat

3 sets x 5 reps @ 100 kg

Wednesday 9/1/21

Conditioning

BikeErg

1000 m (200+ watts)

Rest 1 min

5 sets

Accessories

Back Squat

3 sets x 5 reps @ 110 kg

Neutral Grip Pull Up

3 sets x 8 reps

Tuesday 8/31/21

Conditioning

BikeErg

1600 m (200+ watts)

Rest 2 min

4 rounds

Accessories

Ring Dips

5 sets x 10 reps

Sunday 8/29/20

Weightlifting

Clean

7 sets x 3 reps @ 50 kg

Power Clean

3 sets x 5 reps @ 60 kg

Jerk

3 sets x 3 reps @ 51 kg

Accessories

Front Squat

2 sets x 5 reps @ 100 kg

Wednesday 8/25/21

Accessories

Cable Reverse Fly

3 sets x 20 reps @ 2x7.5#

Double Dumbbell Step Back Lunge

3 sets x 8 reps each @ 45#s

Double Dumbbell Single Leg RDL

3 sets x 10 reps each leg @ 45#s

Seated Double Dumbbell Press

3 sets x 12 reps @ 45#s

Bench Deadbug

10/10 reps

 - superset -

10/10 Square Stance Cable Rotations @ 32.5#

3 sets

ROMWOD

20210825 - Leg Day

Tuesday 8/24/21

Accessories

Single Arm Cable Chest Press

3 sets x 12 reps each arm @ 37.5#

Single Arm Cable Row

3 sets x 12 reps each arm @ 22.5#

Dual Cable Machine RDL

3 sets x 8 reps @ 2x97.5#s

Seated Single Arm Lat Pulldown

2 sets x 10 reps each arm @ 67.5#

Cable Rope Lat Sweep

3 sets x 10 reps @ 42.5#

Cable Rope Tricep Extension

3 sets x 15 reps @ 27.5#

Split Stance Cable Rotations

3 sets x 15 reps each side @ 22.5#

Conditioning

Treadmill

20 min @ 3.0 mph w/ 13.0 incline

ROMWOD

20210823 - Lower Body

Monday 8/23/21

Accessories

Seated Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 50#

Single Leg Machine Leg Extension

3 sets x 15 reps each leg @ 60#

Hollow Flutter Kicks

15 sce

 - superset -

10 Cross Crunch each side

3 sets

Conditioning

Treadmill

20 min @ 3.5 mph w/ 12.5 incline

ROMWOD

20210823 - Full Body

Sunday 8/22/21

Accessories

Machine Seated Hamstring Curl

15 reps @ 100#

 - superset -

Single Leg Machine Leg Extension

10 reps each leg @ 60#

Dumbbell Pullover

12 reps @ 50#

 - superset -

10 Towel Pike Ups

4 sets

Double Dumbbell Bench Press

15 reps @ 50#s

 - superest -

6 Pull Ups

3 sets

Conditioning

Treadmill

25 min @ 3.0 mph w/ 10.0 incline

ROMWOD

20210822 - Full Body

Saturday 8/21/21

Accessories

Seated Dumbbell Press

3 sets x 8 reps @ 50#s

Pull Up

3 sets x 5 reps

 - superset -

5/5 Dumbbell Step Back Lunge @ 50#s

Split Stance Single Arm Cable Row

3 sets x 5 reps each arm @ 130#

Conditioning

Treadmill

20 min @ 3.0 mph w/ 10.0 incline

ROMWOD

20210821 - Hamstrings

Sunday 8/8/21

Weightlifting

Clean Pull + Power Clean

4 sets x 2 + 2 reps @ 90 kg

Accessories

Trap Bar Deadlift (Lower Handles)

Heavy Single

220 kg

Pull Up

3 sets x 10 reps

Single Arm Row

4 sets x 10 reps each arm @ 88#

Banded Rotations w/ Swiss Ball

3 sets x 15 reps each side @ yellow

Iron Scap

25 / 7

Bench Press

5 sets x 10 reps @ 60 kg

Skullcrushers

5 sets x 15 reps @ 20#s

Lateral Fly

3 sets x 20 reps @ 10#s

Saturday 8/7/21

Conditioning

Dumbbell Box Step Up

4 sets x 6 reps each side @ 30#s

 - superset -

6/6 Single Arm Kettlebell Deadlifts @ 106#

Single Arm Lat Pulldown

4 sets x 15 reps each arm @ 25 kg

 - superset -

10 Alternating Dumbbell Curls @ 40#s

Dumbbell Pullover

4 sets x 8 reps @ 40#

 - superset -

8 Inchworm Push Ups

1/2 Kneeling Single Arm Press

4 sets x 12 reps @ 20#

 - superset -

12 Ball Slams @ 40#

Ab Wheel

4 sets x 12 reps

Friday 8/6/21

Accessories

Back Squat

3 sets x 3 reps @ 125 kg

Single Arm Farmer Hold

3 sets x 10 sec each side @ 106#

ROMWOD

20210804 - Full Body

Sunday 8/1/21

Weightlifting

Clean Pull + Power Clean

4 sets x 3 + 3 reps @ 80 kg

Accessories

Push Press

3 sets x 5 reps @ 60 kg

Trap Bar Deadlift (Lower Handles)

Heavy Single

217 kg

(Missed 227)

Pull Ups

3 sets x 10 reps

Single Arm Kettlebell Row

4 sets x 12 reps each arm @ 32 kg

Standing Banded Rotation w/ Swiss Ball

3 sets x 15 reps @ blue

Friday 7/30/21

Accessories

RDL

5 sets x 5 reps @ 110 kg

Thursday 7/29/21

Accessories

Strict Press

4 sets x 10 reps @ 45 kg

Neutral Grip Pull Ups

4 sets x 8 reps

Ring Dip

4 sets x 12 reps @ 10 kg

Ab Strap Hanging Leg Raise

4 sets x 10 reps

Wednesday 7/28/21

Accessories

Box Jump

5 sets x 3 reps @ 38"

Back Squat

5 reps @ 130 kg

 - superset -

5/5 Single Arm Overhead Lunges @ 24 kg

 - superset -

10/10 Single Leg RDL @ 32 kg

Pull Ups

3 sets x 8 reps

Ab Wheel

3 sets x 15 reps

Conditioning

400 m Run

Every 3 min

4 rounds

Monday 7/26/21

Accessories

Strict Press

3 sets x 10 reps @ 40 kg

Neutral Grip Pull Up

4 sets x 8 reps

Ring Dip

4 sets x 10 reps @ 10 kg

Ab Wheel

4 sets x 10 reps

Ab Strap Hanging Leg Raise

3 sets x 10 reps

Conditioning

Jog

2 miles

18:11

Sunday 7/25/21

Weightlifting

Power Snatch

4 sets x 1 rep @ 85 kg

Power Clean

4 sets x 1 rep @ 100 kg

Accessories

Back Squat

3 sets x 1 rep @ 145 kg

Pull Up

2 sets x 5 reps

Side Plank

3 sets x 10 sec

Wednesday 7/21/21

Accessories

Strict Press

3 sets x 8 reps @ 50 kg

Neutral Grip Pull Up

4 sets x 8 reps

Ring Dip

3 sets x 15 reps

Conditioning

Run

25 min

2.61 miles

Monday 7/19/21

Accessories

RDL

3 sets x 5 reps @ 100 kg

Single Leg RDL

3 sets x 12 reps each leg @ 20 kg

 - superset -

10 Cossack Squat each side

Pullover

3 sets x 15 reps @ 15 kg

Double Kettlebell Skullcrushers

3 sets x 15 reps @ 12s kg

Alternating Kettlebell Curls

3 sets x 10 reps @ 20s kg

Ab Wheel

5 sets x 10 reps

Conditioning

Run

2 miles

17:29

Sunday 7/18/21

Weightlifting

Hang Power Clean

4 sets x 1 rep @ 115 kg

Accessories

Strict Press

1 set x 1 rep @ 65 kg

Back Squat

Heavy Single

170 kg

Landmine Twist

3 sets x 10 reps each side

Iron Scap

25 / 7

Saturday 7/17/21

Accessories

Box Jump

6 sets x 2 reps @ 38"

Neutral Grip Pull Ups

4 sets x 8 reps

Single Arm Kettlebell Bench Press

4 sets x 10 reps each arm @ 24 kg

Bent Over Row

3 sets x 10 reps @ 70 kg

Bench Dead Bugs

3 sets x 10 reps each side

Ab Strap Hanging Leg Raises

2 sets x 10 reps

2 sets x 15 reps

1 set x 20 reps

Friday 7/16/21

Accessories

Strict Press

10 sets x 10 reps @ 20 kg

Bent Over Rear Fly

5 sets x 15 reps @ 2.5s kg

Thursday 7/15/21

Accessories

Back Squat

Heavy 5

135 kg

Neutral Grip Pull Up

4 sets x 6 reps @ 8 kg

Ring Dip

4 sets x 10 reps @ 8 kg

Hanging Oblique Crunch

2 sets x 10 reps each side

Wednesday 7/14/21

Accessories

Seated Box Jump

6 sets x 3 reps @ 32"

RDL

3 sets x 8 @ 90 kg

Lateral Fly

3 sets x 15 reps @ 5s kg

Bench Dead Bug

3 sets x 10 reps each side

Chest Fly

3 sets x 20 reps @ 5s kg

Iron Scap

25 / 7

Conditioning

Run

1 Mile

6:19

Tuesday 7/13/21

Accessories

Bench Press

4 sets x 3 reps @ 100 kg

 - superset -

Single Leg Box Jump @ 32"

Neutral Grip Pull Up

3 sets x 10 reps

Landmine Press

3 sets x 15 reps each arm @ 10 kg

Ab Strap Hanging Leg Raise

4 sets x 10 reps

 - superset -

10 Banded Rotations each @ green

Monday 7/12/21

Conditioning

BikeErg

12,560 m

30:05

Sunday 7/11/21

Weightlifting

Hang Power Clean

4 sets x 2 reps @ 95 kg

Jerk

3 sets x 2 reps @ 105 kg

Accessories

Back Squat

Heavy Single

162 kg

Landmine Twist

3 sets x 10 reps each side

Wednesday 7/7/21

Accessories

Bench Press

5 sets x 5 reps @ 80 kg

Iron Scap

25 / 10

Conditioning

Run

400 m Jog

400 m Run

400 m Jog

800 m Run

2 rounds

Tuesday 7/6/21

Accessories

Single Leg Box Jump

6 sets x 3 reps each leg @ 20"

Trap Bar Deadlift (Lower Handles)

3 sets x 5 reps @ 187 kg

Bench Dead Bugs

3 sets x 10 reps each side

Ring Dip Support w/ Knee Tuck

4 sets x 10 sec

Conditioning

BikeErg

40:05

14,660 m

Sunday 7/4/21

Weightlifting

Hang Power Clean

4 sets x 3 reps @ 80 kg

Jerk

3 sets x 3 reps @ 90 kg

Accessories

Back Squat

Heavy Single

161 kg

Thursday 7/1/21

Accessories

Box Jump

8 sets x 2 reps @ 32"

Back Squat

3 sets x 10 reps @ 70 kg

Pull Ups

4 sets x 8 reps

Single Arm Kettlebell Press

3 sets x 8 reps each arm @ 24 kg

Ab Strap Hanging Leg Raise

4 sets x 12 reps @ 4#

Wednesday 6/30/21

Conditioning

200 m Run

Every 3 min

8 rounds

Monday 6/28/21

Accessories

Depth Jump

6 sets x 2 reps @ 6"/20"

Back Squat

3 sets x 10 reps @ 60 kg

Landmine Push Press

3 sets x 5 reps each arm @ 35 kg

Ab Strap Hanging Leg Raises

4 sets x 15 reps

Conditioning

Run

20 min

2.24 miles

Sunday 6/27/21

Weightlifting

Power Clean

4 sets x 1 rep @ 90 kg

Accessories

Trap Bar Deadlift (Lower Handles) w/ explosion

3 sets x 1 rep @ 97 kg

Bench Press (Multi Grip)

3 sets x 10 reps @ 50 kg

Chest to Bar Hold

3 sets x 10 sec

Side Plank

3 sets x 10 sec each

Iron Scap

25 / 7

Saturday 6/26/21

Accessories

Box Jump

6 sets x 3 reps @ 38"

Back Squat

3 sets x 10 reps @ 50 kg

Ring Row

4 sets x 10 reps

 - superset -

10 Push Ups

Ab Wheel

3 sets x 12 reps

Thursday 6/24/21

ROMWOD

Hypnos

Accessories

Landmine Oblique Twists

4 sets x 10 reps each side

Ab Strap Hanging Leg Raise

4 sets x 10 reps

Banded Standing Oblique Crunches

5 sets x 25 sec on / 5 sec off each side @ green

Rip Trainers

5 sets x 25 sec on / 5 sec off each side

Conditioning

1200 m Jog

1200 m Run

800 m Jog

800 m Run

400 m Jog

400 m Run

Tuesday 6/22/21

Accessories

Box Jump

6 sets x 3 reps @ 32"

Back Squat

3 sets x 10 reps @ 40 kg

Landmine T-Bar Row

3 sets x 10 reps @ 25 kg

1 Drop Set x 10 reps each @ 30-25-20-15-10 kg

Ring Dip

3 sets x 15 reps

Hanging Flutter Kicks

3 sets x 10 sec

Conditioning

Running Intervals

30 min

Monday 6/21/21

Accessories

Landmine Press

3 sets x 10 reps each arm @ 15 kg

Neutral Grip Pull Ups

4 sets x 9 reps

Double Kettlebell Skullcrushers

4 sets x 12 reps @ 12s kg

Ab Strap Hanging Leg Raise

4 sets x 10 reps @ 4#

Sunday 6/20/21

Weightlifting

Power Snatch from Power Position Blocks

4 sets x 3 reps @ 55 kg

Accessories

Trap Bar Deadlift (Higher handles)

Heavy Single

267 kg

Multi Grip Bench Press

3 sets x 8 reps @ 80 kg

Chin Up

3 sets x 10 reps

Bent Over Row

3 sets x 12 reps @ 35 kg

Chest Supported Front Raise

2 sets x 16 reps @ 6#

Side Plank

4 sets x 20 sec

Friday 6/18/21

Weightlifting

Power Clean

4 sets x 1 rep @ 110 kg

Accessories

Back Squat

3 sets x 1 rep @ 150 kg

Single Leg Hip Thrust

3 sets x 12 reps each side

Pull Up

4 sets x 9 reps

Ab Strap L-Hang

4 sets x 10 sec

Wednesday 6/16/21

Accessories

Strict Press

Heavy Single

65 kg

2 sets x 8 reps @ 50 kg

Iron Scap

25/10

Ring Dips

4 sets x 12 reps

Neutral Grip Pull Up

4 sets x 8 reps

Double Kettlebell Skullcrushers

3 sets x 15 reps @ 12s kg

Conditioning

100 m Walk

300 m Run

8 rounds

18:04

Tuesday 6/15/21

Weightlifting

Power Snatch

4 sets x 1 rep @ 85 kg

Accessories

Front Squat

3 sets x 2 reps @ 110 kg

Double Kettlebell Single Leg RDL

2 sets x 10 reps each leg @ 20s kg

Hip Thrust

2 sets x 10 reps @ 160 kg

Pull Up

4 sets x 8 reps

Ab Strap Leg Raises

3 sets x 20 reps

Tabata Banded Bicep Curls

Red band

Tabata Banded Tricep Extensions

Red Band

Tabata Banded Front Raise

Red Band

Monday 6/14/21

Conditioning

400ish m run

Rest 1 min

30 min

3.5 miles

Sunday 6/13/21

Accessories

Trap Bar Deadlift (Higher Handles)

Heavy Single

247 kg

Multi Grip Bench Press

3 sets x 10 reps @ 73 kg

Chin Up

3 sets x 10 reps

Bent Over Row

3 sets x 12 reps @ 30 kg

Chest Supported Front Raise

2 sets x 16 reps @ 6#

Partner Bench Side Plank

3 sets x 20 sec each side

Thursday 6/10/21

Accessories

Back Squat

3 sets x 2 reps @ 140 kg

Single Leg Hip Thrust

3 sets x 10 reps each leg

Double Kettlebell Step Back Lunge

3 sets x 10 reps each leg @ 16s kg

Pull Up

4 sets x 8 reps

Wednesday 6/9/21

Accessories

Bench Press

4 sets x 10 reps @ 70 kg

 - superset -

10 Bird Dogs each side

Iron Scap

25/10

Ring Dips

3 sets x 12 reps

Neutral Grip Pull Ups

4 sets x 7 reps

Double Kettlebell Skullcrushers

3 sets x 15 reps @ 12s kg

Conditioning

Echo Bike

15 sec on / 45 sec off

10 rounds

 - then -

Ski Erg

1 min on / 1 min off

5 rounds

 - then -

Echo Bike

15 sec on / 45 sec off

10 rounds

Tuesday 6/8/21

Weightlifting

Power Snatch

4 sets x 3 reps @ 80 kg

Accessories

Front Squat

3 sets x 3 reps @ 100 kgs

Double Kettlebell Single Leg RDL

2 sets x 10 reps each side @ 16s kg

Hip Thrust

2 sets x 10 reps @ 150 kg

Pull Up

4 sets x 7 reps

Conditioning

Run

2.01 miles

14:18

Sunday 6/6/21

Accessories

Trap Bar Deadlift (Higher handles)

Heavy Single

217 kg

Multi Grip Bench Press

4 sets x 12 reps @ 50 kg

Chest Supported Front Raise

2 sets x 16 reps @ 6#

Saturday 6/5/21

Conditioning

Run

2.01 miles

15:12

Friday 6/4/21

Conditioning

Run

1.76 miles

15:22

Thursday 6/3/21

Accessories

Bench Press

1 set x 3 reps @ 105 kg

2 sets x 15 reps @ 60 kg

Ring Dip

3 sets x 12 reps

Double Kettlebell Skullcrushers

2 sets x 20 reps @ 8s kg

Neutral Grip Pull Ups

4 sets x 6 reps

Banded Chest Fly

2 sets x 20 reps @ yellow

Ab Strap Leg Raises

4 sets x 12 reps

Tuesday 6/1/21

Weightlifting

Power Snatch

5 sets x 2 reps @ 80 kg

Accessories

Back Squat

3 sets x 3 reps @ 130 kg

Hip Thrust

2 sets x 10 reps @ 140 kg

Pull Ups

4 sets x 7 reps

Sunday 5/30/21

Accessories

Bench Press

3 sets x 5 reps @ 90 kg

Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 55#

Pull Up

6 sets x 6 reps

Kettlebell Side Bends

4 sets x 8 reps each side @ 40 kg

Crunches

3 sets x 15 reps @ 25 kg

Saturday 5/29/21

Conditioning

5-10-15 m Sprints

30 min

Wednesday 5/26/21

Weightlifting

Power Snatch

5 sets x 1 rep @ 80 kg

Accessories

Back Squat

Heavy Single

160 kg (missed 170)

Landmine Press

4 sets x 12 reps each arm @ 15 kg

Neutral Grip Pull Up

4 sets x 7 reps

Ab Strap Leg Raises

3 sets x 10 reps

Kettlebell Side Bends

3 sets x 10 reps each side @ 32 kg

Conditioning

Echo Bike

15 sec Sprint

Every 90 sec

15 rounds

Monday 5/24/21

Accessories

Bench Press

3 sets x 5 reps @ 80 kg

2 sets x 12 reps @ 60 kg

Iron Scap

25 / 7

Single Arm Dumbbell Press

4 sets x 12 reps each arm @ 45#

Dumbbell Skullcrushers

2 sets x 10 reps @ 25#s

Lateral Fly

2 sets x 15 reps @ 10#s

Friday 5/21/21

Weightlifting

Hang Power Snatch

3 sets x 3 reps @ 40 kg

Accessories

Strict Press

3 sets x 5 reps @ 40 kg

Back Squat

3 sets x 5 reps @ 90 kg

Shrimp Squat

3 sets x 15 reps each leg

Thursday 5/20/21

Accessories

Incline Bench Press

3 sets x 10 reps @ 65 kg

Incline Double Kettlebell Bench Press

3 sets x 12 reps @ 16s kg

Single Arm Landmine Press

3 sets x 15 reps each arm @ 12.5 kg

Banded Pec Fly

3 sets x 20 reps @ yellow

Parallette Push Up

2 sets x 15 reps

Low Band Front Raise

3 sets x 15 reps @ red

Seated Lateral Raise

3 sets x 15 reps @ 5s kg

Ab Strap Hanging Leg Raise

3 sets x 10 reps

Wednesday 5/19/21

Conditioning

3 min Echo Bike

Rest 30 sec

3 min Ski

Rest 30 sec

5 rounds

Tuesday 5/18/21

Accessories

Hip Thrust

4 sets x 10 reps @ 100 kg

Pull Up

3 sets x 7 reps

Trap Bar Deadlift

4 sets x 10 reps @ 117 kg

Standing Lat Sweep

4 sets x 15 reps @ green + blue

Bent Over Row

4 sets x 12 reps @ 40 kg

Single Arm Kettlebell Row

3 sets x 10 reps each @ 20 kg

Neutral Grip Pull Up

3 sets x 12 reps @ black band

Double Kettlebell RDL

3 sets x 12 reps @ 32s kg

Calf Raise

4 sets x 8 reps @ 80 kg

Monday 5/17/21

Accessories

Bent Over Rear Fly

4 sets x 12 reps @ 5s kg

Lateral Raise

3 sets x 12 reps @ 5s kg

Seated Double Kettlebell Shoulder Press

4 sets x 8 reps @ 16s kg

Upright Kettlebell Row

3 sets x 12 reps @ 6s kg

Single Arm Landmine Press

3 sets x 15 reps @ 10 kg

Seated Lateral Raise

3 sets x 12 reps @ 5s kg

Chest Supported Front Raise

3 sets x 12 reps @ 5 kg

Landmine Chest Press

4 sets x 12 reps @ 20 kg

Low Banded Chest Fly

2 sets x 16 reps @ 10#

Crunches w/ Plate

3 sets x 15 reps @ 10 kg

Friday 5/14/21

Accessories

Single Arm Kettlebell Static Lunge (2" deficit)

2 sets x 10 reps each leg @ 16 kg

Leg Extension

3 sets x 15 reps @ 30 kg

Walking Lunges

3 sets x 10 reps each leg @ 40#s

Back Squat

3 sets x 12 reps @ 60 kg

Seated Hamstring Curl

3 sets x 15 reps @ 30 kg

RDL

3 sets x 8 reps @ 80 kg

Single Leg Hip Adduction

2 sets x 15 reps each leg @ 10 kg

Single Leg Hip Abduction

4 sets x 15 reps each leg @ 2.5 kg

Standing Calf Raise

5 sets x 10 reps @ 60 kg

Thursday 5/13/31

Conditioning

Echo Bike

10 sec Sprint

20 min EMOM

Wednesday 5/12/12

Accessories

Incline Bench Press

3 sets x 8 reps @ 65 kg

Incline Double Kettlebell Press

3 sets x 10 reps @ 16s kg

Single Arm Landmine Press

3 sets x 15 reps each @ 10 kg

Banded Pec Fly

3 sets x 16 reps @ yellow

Low Band Front Raise

3 sets x 15 reps @ orange

Seated Lateral Raise

3 sets x 15 reps @ 4s kg

Ab Strap Hanging Knee Raise

3 sets x 20 reps

Tuesday 5/11/21

Accessories

Hip Thrust

3 sets x 10 reps @ 80 kg

Pull Up

1 set x ME

2 sets x 7, 6 reps

Trap Bar Deadlift

3 sets x 10 reps @ 97 kg

Standing Banded Lat Sweep

3 sets x 15 reps @ green + blue

Bent Over Row

3 sets x 12 reps @ 40 kg

Single Arm Dumbbell Row

3 sets x 10 reps each arm @ 20 kg

Banded Neutral Grip Pull Up

2 sets x 12 reps @ black

Seated Single Arm Banded Row

3 sets x 12 reps each arm @ green

Double Kettlebell RDL

2 sets x 12 reps @ 24s kg

Monday 5/10/21

Accessories

Single Arm Preacher Curl

3 sets x 7 reps each arm @ 22.5#

Seated Dip Machine

3 sets x 10 reps @ 140#

Alternating Hammer Curl

3 sets x 10 reps @ 40#

Cable Tricep Extension

4 sets x 12 reps @ 50#

Stomach Vacuums

5 sets x ME

Conditioning

BikeErg

30:30

12,043 m

Sunday 5/9/21

Accessories

Stomach Vacuums

5 sets x ME

Bent Over Fly

4 sets x 12 reps @ 10#s

Standing Lateral Raise

3 sets x 12 reps @ 10#s

Seated Dumbbell Press

4 sets x 8 reps @ 25#s

Upright Dumbbell Rows

3 sets x 12 reps @ 12.5#s

Seated Lateral Raise

3 sets x 12 reps @ 10#s

Chest Supported Barbell Front Raise

3 sets x 12 reps @ 6#

Incline Dumbbell Bench Press

4 sets x 12 reps @ 30#s

Low Banded Chest Fly

2 sets x 16 reps @ 10#

Seated Calf Raise

4 sets x 12 reps @ 40#

Saturday 5/8/21

Accessories

Ring Row

3 sets x 10 reps

Single Leg RDL

4 sets x 6 reps each leg @ 32 kg

3D Strap Banded Rotations

2 sets x 15 reps each leg @ green

Lateral Lunge

3 sets x 8 reps each leg @ 12 kg

Bench Oblique Hold

3 sets x 10 sec each side

Friday 5/7/21

Accessories

Bench Press

Heavy Triple

225#

Iso-Lateral Incline Press Machine

4 sets x 15 reps @ 1x45#s

Seated Cable Fly

4 sets x 12 reps @ 6

Wednesday 5/5/21

Accessories

Trap Bar Deadlift

3 sets x 3 reps @ 147 kg

Strict Press

3 sets x 8 reps @ 40 kg

Tuesday 5/4/21

Conditioning

Run

1.75 miles

14:21

Accessories

Bench Press

3 sets x 3 reps @ 80 kg

Back Squat

3 sets x 3 reps @ 115 kg

Bird Dogs

3 sets x 12 reps each side

Saturday 5/1/21

Conditioning

Interval Jog

20 min

Monday 4/26/21

Weightlifting

Snatch Balance

3 sets x 3 reps @ 70 kg

Accessories

Back Squat

3 sets x 3 reps @ 120 kg

Side Plank

4 sets x 30 sec each side

Sunday 4/25/21

Weightlifting

Power Clean + Push Press

1 set x 1 + 1 reps @ 100 kg

Snatch Pull

3 sets x 3 reps @ 100 kg

Accessories

Front Squat

Heavy Single

150 kg

Friday 4/23/21

Accessories

Back Squat

3 sets x 4 reps @ 135 kg

Deadlift

3 sets x 3 reps @ 175 kg

Strict Press

3 sets x 5 reps @ 45 kg

Half Kneeling Single Arm Kettlebell Press

4 sets x 12 reps each arm @ 12 kg

Lateral Raise

2 sets x 15 reps @ 5 kgs

Tuesday 4/20/21

Weightlifting

Snatch

3 sets x 2 reps @ 70 kh

Clean & Jerk

2 sets x 3 reps @ 80 kg

Accessories

Front Squat

2 sets x 3 reps @ 125 kg

Landmine Twist

4 sets x 10 reps each side

Hanging Leg Raise

3 sets x 20 reps

Conditioning

BikeErg

27:26

10,076 m

Monday 4/19/21

Accessories

Iso Lateral Shoulder Press Machine

2 sets x 5 reps @ 2x45#s each side

Machine High to Low Row

2 sets x 8 reps @ 2x45#s each side

Cable Lateral Raise

3 sets x 10 reps each side @ 10#

Lat Pulldown

3 sets x 10 reps @ 120#

Front Raise

3 sets x 15 reps @ 12.5#s

Cable Lat Sweep

3 sets x 10 reps @ 57.5#

Saturday 4/17/21

Accessories

Bench Press

3 sets x 2 reps @ 100 kg

2 sets x 10 reps @ 80 kg

Dumbbell Skullcrushers

2 sets x 10 reps @ 30#s

Back Squat

3 sets x 4 reps @ 130 kg

Shrimp Squats

4 sets x 15 reps each leg

Double Dumbbell Single Leg RDL

4 sets x 12 reps each side @ 35#s

Friday 4/16/21

Accessories

Leg Press

3 sets x 10 reps @ 180#

Machine Hamstring Curl

3 sets x 10 reps

Machine Leg Extension

3 sets x 10 reps

Dumbbell Bicep Curl

3 sets x ME

 - superset -

Close grip push ups

Dips

3 sets x 10 reps

EZ Bar Curl

2 sets x 10 reps @ 50#

Single Arm Cable Tricep Extension

3 sets x 12 reps each arm

Thursday 4/15/21

Weightlifting

Snatch + Hang Snatch

1 set x 1 + 1 reps @ 70 kg

Conditioning

BikeErg

30:26

10,714 m

Sunday 4/11/21

Accessories

Bench Press

3 sets x 3 reps @ 97 kg

Cable Tricep Extension

2 sets x 15 reps @ 20/25 kg

Close Grip Bench Press

2 sets x 12 reps @ 60 kg

Deadlift

3 sets x 3 reps @ 170 kg

Pendlay Row

3 sets x 12 reps @ 70 kg

Saturday 4/10/21

Accessories

Single Leg RDL

4 sets x 12 reps each leg @ 12 kgs

Box Step Up

4 sets x 12 reps each leg @ 12 kgs

Weightlifting

Power Clean + Strict Press

1 set x 1 + 4 reps @ 60 kg

Clean from Blocks Above Knee

3 sets x 3 reps @ 100 kg

Accessories

Front Squat

3 sets x 3 reps @ 120 kg

Standing Single Arm Dumbbell Press

4 sets x 12 reps each arm @ 40#

Lateral Raise

2 sets x 15 reps @ 15#s

Rear Fly

2 sets x 10 reps @ 15#s

Landmine Twists

3 sets x 10 reps each side @ 5 kg

Friday 4/9/21

Conditioning

Run

2.06 miles

17:17

Weightlifting

Power Clean + Push Press

1 set x 1 + 4 reps @ 80 kg

Snatch + Hang Snatch

1 set x 1 + 2 reps @ 60

Accessories

Back Squat

3 sets x 5 reps @ 125 kg

GHR

2 sets x 15 reps

Tuesday 4/6/21

Accessories

Bench Press

Heavy Single

235#

Incline Dumbbell Press

3 sets x 10 reps @ 50#s

Seated Cable Chest Fly

3 sets x 12 reps @ 8 each side

Front Raise

3 sets x 10 reps @ 7.5#s

Conditioning

Jog

1.78 miles

18:32

Accessories

Back Squat

3 sets x 4 reps @ 130 kg

Shrimp Squats

4 sets x 15 reps each leg @ 5" pad

Saturday 4/3/21

Accessories

Modified Sumo Deadlift

3 sets x 3 reps @ 175 kg

Pull Up

3 sets x 8 reps

Single Arm Banded Lat Pulldown

3 sets x 12 reps each arm @ green

Bent Over Row

2 sets x 10 reps @ 50 kg

Lateral Raise

2 sets x 15 reps @ 5 kgs

1/2 Kneeling Single Arm Kettlebell Press

4 sets x 12 reps each arm @ 16 kg

Thursday 4/1/21

Accessories

T-Bar Row (Supported)

1 set x 5 reps @ 185#

Iso Lateral Shoulder Press Machine

4 sets x 5 reps @ 2x45#s each side

Cable Row

3 sets x 8 reps @ 85#

Lat Pulldown

3 sets x 10 reps @ 100#

Lateral Raise + Front Raise

2 sets x 10 + 10 each 

Weightlifting

Snatch

Moderate triple

80 kg

Accessories

Back Squat

3 sets x 5 reps @ 120 kg

Tuesday 3/30/21

Weightlifting

Front Squat + Jerk

1 set x 3 + 2 reps @ 90 kg

Clean Pull

3 sets x 5 reps @ 135 kg

Accessories

Bench Press

3 sets x 3 reps @ 95 kg

Single Arm Dumbbell Press

4 sets x 12 reps each arm @ 40#

Cable Lat Pulldown

3 sets x 15 reps @ 40 kg

Monday 3/29/21

Weightlifting

Snatch Pull

3 sets x 3 reps @ 110 kg

Accessories

Back Squat

3 sets x 6 reps @ 120 kg

Ab Strap Knees to Elbows

3 sets x 20 reps

Single Arm Kettlebell Row

3 sets x 12 reps each arm @ 32 kg

Saturday 3/27/21

Accessories

Back squat

3 sets x 4 reps @ 125 kg

Deadlift

2 sets x 5 reps @ 160/175 kg

Toes 2 Bar

3 sets x 20 reps

Single Arm Farmer Carry

3 sets x 30 steps each arm @ 32 kg

Weightlifting

Clean from Blocks Above Knee

3 sets x 3 reps @ 95/96/97 kg

Accessories

GHR

2 sets x 15 reps

Landmine Oblique Twists

4 sets x 10 reps each side @ 5 kg

Lateral Raise

2 sets x 15 reps @ 12.5#s

Barbell Curl

2 sets x 10 reps @ 30 kg

Cable Tricep Extension

2 sets x 15 reps @ 15/20 kg

Friday 3/26/21

Weightlifting

Snatch + Hang Snatch + TnG Snatch

1 set x 1+1+1 reps @ 70 kg

Thursday 3/25/21

Conditioning

BikeErg

27:39

10,036 m

Wednesday 3/24/21

Conditioning

BikeErg

28:02

10,270 m

Accessories

Back Squat

3 sets x 5 reps @ 120 kg

Bench Press

3 sets x 3 reps @ 95 kg

2 sets x 12 reps @ 70k g

Chest Fly

2 sets x 15 reps @ 6 kgs

Single Arm Kettlebell Press

4 sets x 12 reps each arm @ 20 kg

Tuesday 3/23/21

Accessories

Pendlay Row

3 sets x 6 reps @ 60 kg

Barbell Curls

2 sets x 10 reps @ 30 kg

Shrugs

2 sets x 15 reps @ 60 kg

Side Plank

4 sets x 30 sec each side

Conditioning

BikeErg

28:58

10,210 m

Monday 3/22/21

Weightlifting

Power Clean + Push Press

1 set x 1+4 reps @ 95 kg

Snatch Pull

5 sets x 3 reps @ 100 kg

Accessories

Back Squat

3 sets x 6 reps @ 110 kg

Step Back Lunge

3 sets x 12 reps each leg @ 28 kgs

Conditioning

BikeErg

28:05

10,037 m

Sunday 3/21/21

Conditioning

BikeErg

23:49

10,036 m

Saturday 3/20/21

Weightlifting

Snatch

1 set x 3 reps @ 80 kg

Accessories

Back Squat

3 sets x 4 reps @ 120 kg

Bench Press

1 set x 10 reps @ 85 kg

3 sets x 15 reps @ 60, 65, 65 kg

Rear Delt Fly

2 sets x 15 reps @ 15#

Bird Dog

4 sets x 12 reps each side

Conditioning

BikeErg

23:43

10,052 m

Friday 3/19/21

Weightlifting

Clean & Jerk

1 set x 1+ 3 reps @ 100 kg

Accessories

Pull Ups

3 sets x 8 reps

Single Arm Banded Pulldown

3 sets x 10 reps each arm @ green

Bent Over Row

2 set x 12 reps @ 75 kg

Standing Banded Rotations

3 sets x 10 reps each side @ blue + red

Side Raises

2 sets x 15 reps @ 6 kgs

Conditioning

BikeErg

25:04

10,037 m

Thursday 3/18/21

Conditioning

BikeErg

28:17

10,037 m

Wednesday 3/17/21

Accessories

Bench Press

3 sets x 3 reps @ 90 kg

Incline Bench Press

2 sets x 12 reps @ 40, 50 kg

Pec Fly

2 sets x 15 reps @ 5 kgs

Ring Dip

2 sets x 12 reps

Single Arm Overhead Carry

3 sets x 25 steps each @ 32 kg

Skullcrushers

2 sets x 12 reps @ 25 kg

Banded Tricep Extension

2 sets x 15 reps @ blue band

Back Squat

3 sets x 5 reps @ 112 kg

RDL

2 sets x 15 reps @ 90 kg

Conditioning

BikeErg

28:44

10,155 m

Tuesday 3/16/21

Conditioning

BikeErg

29:56

10,306 m

Monday 3/15/21

Weightlifting

Power Clean + Push Press

1 set x 1+5 reps @ 90 kg

Snatch Pull

5 sets x 5 reps @ 95 kg

Accessories

Single Arm Kettlebell Press

4 sets x 12 reps each arm @ 16 kg

Pull Up

3 sets x 10 reps @ red band

Back Squat

3 sets x 6 reps @ 105 kg

Ab Strap Hanging Leg Raise

3 sets x 20 reps

Conditioning

BikeErg

30:34

10,683 m

ROMWOD

20210315 - Lower Body

Sunday 3/14/21

Accessories

Modified Sumo Deadlift w/ 2 sec pause at knee

Moderate Single

160 kg

Conditioning

BikeErg

10,102 m

28:02

Saturday 3/13/21

Conditioning

BikeErg

10,101 m

28:03

Friday 3/12/21

Accessories

Bench Press

Heavy Triple

95 kg

Bent Over Row

3 sets x 6 reps @ 90 kg

Ring Dip

3 sets x 10 reps

Neutral Chin Up

3 sets x 10 reps @ red band

Conditioning

BikeErg

24:23

10,050 m

Thursday 3/11/21

Conditioning

BikeErg

30:06

11,068 m

Wednesday 3/10/21

Accessories

Power Clean + Push Press

1 + 5

70 kg

RDL

5 sets x 5 reps @ 80 kg

Pull Up

3 sets x 10 reps w/ red band

Back Squat

3 sets x 6 reps @ 80 kg

Conditioning

BikeErg

30:03

10,683

Tuesday 3/9/21

Conditioning

BikeErg

30:04

10,135 m

Monday 3/8/21

Conditioning

BikeErg

28:43

10,052 m

Sunday 3/7/21

Accessories

Modified Sumo Deadlift

Moderate Double

170 kg

RDL

1 set x 100 reps @ 20 kg

Machine Single Leg Extension

4 sets x 15 reps each leg @ 30 kg

Conditioning

BikeErg

28:26

10,041 m

Saturday 3/6/21

Accessories

Back Squat

6 sets x 5 reps @ 80 kg

Bench Press

3 sets x 12 reps @ 60 kg

Conditioning

BikeErg

31:08

10138 m

Friday 3/5/21

Conditioning

20 m Shuttle Sprint

20 min EMOM

BikeErg

31:19

10,079 m

Thursday 3/4/21

Conditioning

Ski

90 sec on / off

30 rounds w/ JJ

9613 m

 - then -

5 Ball Slams

10 sets

Tuesday 3/2/21

Conditioning

Min 1: 40 sec Jump Rope

Min 2: 5 Pull Ups

Min 3: 55 sec Echo Bike (60+ RPM)

15 rounds

Accessories

Bench Press

5 sets x 3 reps @ 80 kg

Ab Strap Hanging Leg Raise

5 sets x 12 reps @ 6#

Conditioning

BikeErg

10,117 m

28:55

Monday 3/1/21

Conditioning

10-5-10 Shuttle Sprints

20 min EMOM

5K Row

20:51

Saturday 2/27/21

Accessories

Strict Press

3 sets x 8 reps @ 45 kg

Back Squat

6 sets x 5 reps @ 70 kg

Strict Pull Up

5 sets x 5 reps

Ring Dip Support

5 sets x 20 sec

Ab Strap Hanging Leg Raise

4 sets x 12 reps

Friday 2/26/21

Conditioning

Ski

15 cal

1:1 w/ JJ

10 min Single Pole

10 min Double Pole

10 min Single Pole

Hold 30# ball during rest

Thursday 2/25/21

Conditioning

10 m sprint/ 3 m decel

20 min EMOM

Wednesday 2/24/21

Conditioning

100 m Run

1:1 w/ JJ

30 min

Monday 2/22/21

Conditioning

Echo Bike

300 cal

Switching every 10 cals w/ JJ

16:06

 - then -

12 min Jog

Accessories

Landmine Single Leg RDL

4 sets x 6 reps each leg @ 40 kg

Ab Strap Hanging Leg Raise

4 sets x 10 reps @ 10#

Friday 2/19/21

Conditioning

300 m Ski

1:1

40 min

32 rounds w/ JJ

Thursday 2/18/21

Conditioning

10 m Sprint

20 min EMOM

w/ JJ

Accessories

Back Squat

Heavy Single

150 kg

Hanging Leg Raise

6 sets x 10 reps

Wednesday 2/17/21

Conditioning

2:30 Ski

2:30 Echo Bike

6 rounds

w/ JJ

Sunday 2/14/21

Accessories

Multi Grip Bench Press

Heavy Single (3 down/2 pause)

95 kg

Supinated Dumbbell Bench Press

4 sets x 10 reps @ 25#s

Banded Chest Fly

4 sets x 15 reps

Saturday 2/13/21

Accessories

Strict Press

4 sets x 12 reps @ 35 kg

Bent Over Rear Fly

4 sets x 20 reps @ 5 kgs

Ring Dip

4 sets x 10 reps

Hanging Leg Raise

4 sets x 10 reps

Friday 2/12/21

Accessories

Banded Back Squat (15")

8 sets x 2 reps @ 90 kg + blue + 2 reds

Landmine Single Leg RDL

4 sets x 12 reps each leg @ 20 kg

Conditioning

Row

30 sec Sprint

90 sec rest

10 rounds

Wednesday 2/10/21

Accessories

Bench Press (Pause)

Heavy Triple

90 kg

Ring Row

5 sets x 12 reps

Ring Dip

5 sets x 10 reps

Iron Scap

25 / 7

Monday 2/8/21

Conditioning

Row

30:04

6,526 m

Accessories

Back Squat

Heavy Single

155 kg

Iron Scap

25 / 7

Hanging Leg Raise

3 sets x 10 reps

Saturday 2/6/21

Accessories

Strict Press

4 sets x 12 reps @ 30 kg

Bent Over Rear Fly

4 sets x 20 reps @ 2.5s kg

Ring Dip

4 sets x 10 reps

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold

2 rounds

Friday 2/5/21

Accessories

Banded Back Squat (15")

10 sets x 2 reps @ 80 kg + blue + 2 reds

Hip Thrust

4 sets x 12 reps @ 140 kg

Wednesday 2/3/21

Accessories

Trap Bar Deadlift

Heavy Single

182 kg

Bench Press (2 sec pause

Heavy Double

90 kg

Bent Over Row (Supinated)

Heavy 5

80 kg

Monday 2/1/21

Conditioning

Row

5K meters

20:16.3

Saturday 1/30/21

Accessories

Banded Box Squat (15")

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

Landmine Single Leg RDL

5 sets x 12 reps each side @ 15 kg

10 Hollow Rocks

10 V Ups

10 Tuck Ups

10 Hollow Holds

3 sets

Conditioning

Ski

30 sec on

30 sec off

20 rounds

Thursday 1/28/21

Conditioning

5 min Row

5 min Bike

4 rounds

Wednesday 1/27/21

Accessories

Bench Press (2 sec pause)

Heavy Single

95 kg

Single Arm Kettlebell Row

3 sets x 5 reps each arm @ 70#

Landmine Push Press

Heavy Double each arm

40 kg

Single Arm Ring Row

3 sets x 10 reps each arm

Tuesday 1/26/21

Conditioning

Row (Damper @ 4)

40:03

8,296 m

ROMWOD

20210121 - Leg Day

Monday 1/25/21

Weightlifting

Power Clean

Heavy Single

115 kg

Accessories

Trap Bar Deadlift

Heavy Single

182 kg

Iron Scap

25/7

Ab Strap Hanging Leg Raises

6 sets x 10 reps

ROMWOD

20210124 - Lower Body

Saturday 1/23/21

Accessories

Banded Back Squat (15")

8 sets x 2 reps @ 90 kg + blue + red

Landmine Single Leg RDL

4 sets x 8 reps each @ 40 kg

Ab Strap Hanging Leg Raise

4 sets x 10 reps

Thursday 1/21/21

Accessories

Trap Bar Deadlift

Heavy Single

182 kg (no belt, ran out of weight)

Wednesday 1/20/21

Accessories

Weighted Push Up

Heavy Single

50 kg

Saturday 1/16/21

Accessories

Banded Bench Press

9 sets x 3 reps @ 50 kg + blue + red

Landmine Press

4 sets x 12 reps each arm @ 10 kg

Ring Dip

5 sets x 10 reps

Neutral Grip Pull Up / Pull Up / Chin Up

1 set x 6 reps each

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec Hollow Hold

2 sets

Friday 1/15/21

Accessories

Banded Back Squat (15")

10 sets x 2 reps @ 80 kg + blue + red

Hip Thrust

5 sets x 20 reps @ 100 kg

Hanging Leg Raise

4 sets x 10 reps

Thursday 1/14/21

Conditioning

Row

6,508 m

32:33

Wednesday 1/13/21

Conditioning

BikeErg

12,059 m

30:09

Weightlifting

Jerk

Heavy Single

115 kg

Accessories

Bench Press w/ 3 sec pause

Heavy Single

95 kg

Lateral Raise

5 sets x 20 reps @ 9#s

Kettlebell Skullcrushers

3 sets x 8 reps @ 26#s

Ab Strap Hanging Leg Raises

4 sets x 10 reps

Tuesday 1/12/21

Conditioning

Row

31:13

6511 m

Monday 1/11/21

Weightlifting

Power Clean

Heavy Single

110 kg

Accessories

Back Squat

Heavy Single

140 kg

1 set x 12 reps @ 110 kg

Hip Thrust

3 sets x 8 reps @ 160 kg

Hanging Ab Strap Leg Raises

4 sets x 10 reps

Friday 1/8/20

Accessories

Banded Box Squat (15")

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

Tuesday 1/5/21

Weightlifting

Power Clean

Heavy Single

110 kg

Accessories

Hip Thrust

3 sets x 10 reps @ 140 kg

Bench Glute Ham Raise

3 sets x 16 reps

Wide Grip Pull Ups

4 sets x 6 reps

Ab Strap Hanging Leg Raise

4 sets x 12 reps

Monday 1/4/21

Accessories

Back Squat

Heavy Single

140 kg

1 set x 11 reps @ 110 kg

Sunday 1/3/21

Conditioning

BikeErg

4 min on

1 min off

6 rounds

(Damper @ 4)

11,243 m

Saturday 1/2/21

Accessories

Banded Bench Press

9 sets x 3 reps @ 50 kg + blue + red band

Single Arm Kettlebell Row

5 sets x 8 reps each arm @ 70#

Ring Dips

5 sets x 8 reps

Kettlebell Pullover

4 sets x 12 reps @ 35#

Kettlebell Skullcrushers

3 sets x 18 reps @ 18#s

Friday 1/1/21

Weightlifting

Power Snatch

Heavy Single

80 kg (missed 90)

Accessories

Banded Box Squat (17")

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

Hip Thrust

4 sets x 8 reps @ 110 kg

Step Back Lunge (4" deficit)

3 sets x 15 reps each leg @ 26#s

Chest to Bar Chin Up

4 sets x 5 reps