Run
1.75 miles
13:36
Weightlifting
Power Clean
1 rep EOMOM
10 sets @ 90 kg
5 sets @ 100 kg
Accessories
Ring Pull Up
5 sets x 5 reps
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
3 sets
Tuesday, September 29, 2020
Monday, September 28, 2020
Monday 9/28/20
Accessories
Seated Dumbbell Press
5 sets x 8 reps @ 40#s
Chin Ups
5 sets x 5 reps @ 5 kg
Bent Over Rear Fly
3 sets x 15 reps @ 15#s
Dumbbell Skullcrushers
12 reps
- superset -
20 Push Ups
3 sets
Kipping Toes to Rings
4 sets x 10 reps
Conditioning
BikeErg
30:05
12,771 m
Saturday, September 26, 2020
Friday, September 25, 2020
Wednesday, September 23, 2020
Wednesday 9/23/20
Accessories
Bulgarian Split Squat
5 sets x 8 reps each leg @ 40#s
Strict Hanging Leg Raise
8 reps
- superset -
10 Side Bends @ 53#
3 sets
Conditioning
BikeErg
1 min on (minimum 500 m)
1 min slow
15 rounds
11,891 m
Tuesday, September 22, 2020
Monday, September 21, 2020
Monday 9/21/20
Conditioning
BikeErg
60:03
22,599 m
Accessories
10 - 1
Trap Bar Deadlift (higher handles) @ 127 kg
Bench Press @ 60 kg
Kipping Ring Pull Up
Conditioning
Run
1.75 miles
13:50
Saturday, September 19, 2020
Saturday 9/19/20
Conditioning
300 m Row Sprint
3 min Rest
4 rounds
(56.4 / 57.3 / 58.1 / 1:03.7)
Accessories
Bench Press
4 sets x 8 reps @ 60 kg
Min 1: 5 Ring Pull Ups
Min 2: 5 Strict Press (40 kg)
Min 3: 20 Alt SA KBS (16 kg)
Min 4: 10 Ab Wheels
4 rounds
Iron Scap
25 / 7
ROMWOD
Cutting Diamonds
Thursday, September 17, 2020
Tuesday, September 15, 2020
Monday, September 14, 2020
Monday 9/14/20
Conditioning
5 Ring Pull Ups
10 Push Ups
16 Single Arm Kettlebell Swings (35#)
20 Lunges
10 Ab Wheels
6 rounds
Saturday, September 12, 2020
Friday, September 11, 2020
Thursday, September 10, 2020
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