Wednesday 1/2/19

Weightlifting
Power Snatch + Hang Snatch (Above Knee)
5 sets x 2 reps @ 50 kg

Back Squat
3 sets x 10 reps @ 70 kg


Accessories
Dumbbell Bench Press
8 reps @ 55#s
 - Superset -
50 Banded Bicep Curls (red)

Prone Dumbbell Row
10 reps @ 35#s
 - Superset -
15 Push Ups

Seated Alternating Single Arm Dumbbell Strict Press
10 reps each arm @ 15#s
 - Superset -
Dumbbell Pull Overs @35#s

10 sec Hollow Hold
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
Every 2:30
5 sets


ROMWOD
Fearless Flexibility

Tuesday 1/1/19

Weightlifting
Snatch
5 sets x 1 rep @ 40 kg

Clean & Jerk
5 sets x 1 rep @ 60 kg

Monday 12/24/18

Conditioning
50 Lunges
20 Burpees
5 rounds

Sunday 12/23/18

Conditioning
10 Burpees
5 Push Ups
10 Burpees
10 Air Squats
5 rounds


20 sec Hollow Hold
4 sets

Sunday 12/16/18

Conditioning
100 Sand Burpees

Saturday 12/15/18

Conditioning
20 Incline Push Ups
100 m Sand Run
20 Air Squats
100 m Sand Run
5 rounds

Monday 12/10/18

Conditioning
Tailpipe

A: 250 m Row
B: DKB FR Hold
3 rounds each

6:36 w/ Maire (35#s)

6:20 w/ Bekah (35#s)


Weightlifting
Clean Pull + Power Clean + Clean
4 sets x 1+1+1 reps @ 80 kg

Sunday 12/9/18

Conditioning
Row
30 min
7468 m

Saturday 12/8/18

Conditioning
BikeErg
6,777 m
15:06


Accessories
Banded Deadlift
4 sets x 3 reps @ 185# + black bands


Conditioning
20 KBS (62#)
20 cal Row
20 V-Ups
20 cal AirDyne
3 rounds

Friday 12/7/18

Accessories
Strict Press
8 reps
8 min EMOM

Banded Chin Up
8 reps w/ black band
8 min EMOM

Back Squat
3 sets x 10 reps @ 165#


Conditioning
Ski Sprint
200 m
6 rounds each

Partnered with Chloe

Wednesday 12/5/18

Accessories
Back Squat (2:0:2:1)
4 sets x 10 reps @ 80 kg

Manual Hamstring Curl
3 sets x 10 reps

Body Saw
3 sets x 10 reps

Tuesday 12/4/18

Weightlifting

Power Snatch

5 sets x 3 reps @ 165#

Conditioning

100 DUs

21 Thrusters (95#)

100 DUs

21 T2B

100 DUs

21 Wall Ball (20#)

100 DUs

21 Pull Ups

10:26

Monday 12/3/18

Weightlifting
Snatch Pull + Snatch
3 sets x 3 + 1 @ 70 kg

Deadlift
Worked up to a triple at 160 kg


Conditioning
Ski
500 m
1 min rest
6 rounds

17:37

Saturday 12/1/18

Accessories
Back Squat
5 sets x 3 reps @ 245#


Conditioning
15 - 12 - 9 - 6 - 3
Incline Dumbbell Bench Press (40#s)
Dual Dumbbell Deadlift (90#s)
Wall Ball

1 Legless Rope Climb between rounds