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