Friday 2/18/22

Conditioning

SkiErg

3,343 m w/ Damper @ 1

15:04

Accessories

Back Squat

Moderate Single

310#

Ab Wheel

6 sets x 10 reps

Conditioning

Odd: 25 sec side plank each side

Even: 50 sec Double Kettlebell Clean & Jerk @ 16#s

10 min EMOM

Thursday 2/17/22

Conditioning

BikeErg

14,865 m w/ Damper @ 4.5

30:00

Accessories

Seated Single Arm Low Row Machine

5 sets x 8 reps each arm @ 70#

High Cable Face Pull

4 sets x 20 reps @ 37.5#

Cable Lat Sweep

4 sets x 15 reps @ 37.5#

Cable Lat Pulldown

3 sets x 12 reps @ 100#

Seated Cable Rear Fly

3 sets x 10 reps @ 6#

Wednesday 2/16/22

Conditioning

BikeErg

10,024 m w/ Damper @ 4

25:09

Accessories

Box Jump

5 sets x 3 reps @ 38"

Landmine Single Leg RDL

3 sets x 10 reps each side @ 70#

Ab Wheel

3 sets x 15 reps

Single Arm Dumbbell Row

3 sets x 8 reps each arm @ 70#

Dips

3 sets x 12 reps

Hanging Around The World

3 sets x 10 reps

Conditioning

Tabata Single Arm Kettlebell Swing (26#)

Tabata Wall Sit

Monday 2/14/22

Accessories

Box Jump

5 sets x 3 reps @ 38"

Dip

3 sets x 8 reps @ 25#

Ab Strap Hanging Leg Raise

3 sets x 15 reps

Banded Rotations

3 sets x 10 reps each side @ blue

Conditioning

Tabata Forearm Plank

Tabata Alt Single Arm Kettlebell Swing @ 35#

Tabata Side Plank

Tabata Alt Single Arm Kettlebell Swing @ 35#

Sunday 2/13/22

Weightlifting

Power Snatch

3 sets x 3 reps @ 70 kg

Accessories

Multi Grip Bench Press

3 sets x 5 reps @ 90 kg

Bench Hamstring Curl

4 sets x 10 reps

Ab Wheel

4 sets x 12 reps

Conditioning

BikeErg

14,534 m w/ Damper @ 6

30:41

Saturday 2/12/22

Conditioning

Ski

4420 m w/ Damper @ 4

20:00

Friday 2/11/22

Conditioning

BikeErg

12,317 m w/ Damper @ 3

30:00

Accessories

Single Arm Landmine Press

3 sets x 10 reps each side @ 60#

T-Bar Row

3 sets x 8 reps @ 135#

Dumbbell Bench Press

3 sets x 10 reps @ 80#s

Back Squat

1 set x 5 reps @ 245#

Ab Strap Around The World

3 sets x 10 reps

Wednesday 2/9/22

Accessories

Single Leg Squat (20")

3 sets x 10 reps each leg @ 65#

Landmine Single Leg RDL

3 sets x 10 reps each leg @ 45#

Hip Ab/Aduction

4 sets x 10 reps each

Back Squat

2 sets x 5 reps @ 225#

Single Leg Extension

3 sets x 10 reps each leg @ 110#

Standing Calf Raise

3 sets x 10 reps @ 115#

Heel Touch

3 sets x 10 reps @ 3"

Tuesday 2/8/22

Conditioning

BikeErg

14,045 m w/ Damper @ 5

30:01

Accessories

Bunch of back stuff

Monday 2/7/22

Accessories

Single Arm Landmine Press

3 sets x 10 reps each arm @ 55#

Ab Strap Hanging Leg Raise

3 sets x 15 reps

Dip

3 sets x 12 reps

Ab Wheel

3 sets x 15 reps

Sunday 2/6/22

Weightlifting

Hang Power Snatch

3 sets x 3 reps @ 50 kg

Accessories

Single Leg Squat Jump

5 sets x 3 reps each leg

Back Squat

3 sets x 3 reps @ 130 kg

Dumbbell Bench Press

4 sets x 8 reps @ 80#s

Ab Wheel

4 sets x 10 reps

Saturday 2/5/22

Conditioning

BikeErg

12,564 m w/ Damper @ 5

31:08

Wednesday 2/2/22

Conditioning

SkiErg

4,132 m w/ Damper @ 1

20:00

Tuesday 2/1/22

Conditioning

BikeErg

15,026 m w/ Damper @ 5

35:02

Accessories

Dumbbell Bench Press

3 sets x 8 reps @ 80#s

Ab Wheel

3 sets x 12 reps

Pull Up

3 sets x 5 reps

Dip Support Leg Raises

3 sets x 10 reps