Wednesday April 12, 2023

A. 

4 Sets of:

10/10 Alternating DB Incline Bench Press

10 Standing Barbell Curl

Rest 1:00 between Sets.

 

B. 

For Time:

3000 m. Bike-erg 

1500 m. Row-erg

1500 m. Ski-erg

 

C. 

Bench Press

5x10 @ 6-7 RPE

Rest 2:00 between Sets.

+

After the last set:

25 Deficit Hand-release Push-ups

(Hands on 45 lb. Bumpers)

 

D. 

4 Sets of:

12 Flat Bench DB Chest Fly

12 Single DB Waiter Hold Curls

Rest 1:00 between Sets

 

50 lb. DB's, 65 lbs.

17:03

165-165-185-185-165

Done

10-15 lbs., 25 lbs. 

Tuesday April 11, 2023

A.

High Hang Pause Power Snatch

Every 1:30 for 12:00

3-2-1-3-2-1-1-1

B.

For Time:

32-24-16 reps of:

Calorie Row-erg

Single DB Overhead Squats, 50 lbs. (Switch hands at halfway)

20 Toes to Bar after each Round.

C.

3x10 Banded Lat Pulldowns, Rest 1:00 between sets

4x10 Double DB Skull Crushers, Rest 1:00 between sets

5x10 Double DB Prone Row, Rest 1:00 between sets

D. (Evening)

EMOM 12:00

1. 12 Deficit Push-ups (hands on 45 lb. Bumpers)

2. 10 Seated Double DB Strict Press 

3. 4 Wall Walks

4. Rest

120-130-140-130-140-150-160-160

8:38

Green Band, 15-20 lbs., 35-50 lbs. 

Done, 30 lbs., Done.

Monday April 10, 2023

A.

Tempo Front Squat

Every 2:00 for 10:00

5 reps @ 33X1 Tempo. 

B. 

3 Rounds of:

12 Burpee Box Get Overs, 44 in.

24 Strict Pull-ups

C. 

Strict Shoulder Press

10-8-6-4-2

Rest 2:00 between Sets

+

After the last set:

1:00 Max rep Z-press, 45 lbs.

165-185-205-225-245

11:54

115-135-155-165-175

43 reps

Wednesday August 31, 2022

A.

"Petras"

5 Rounds of: 9 CTB Pull-ups 11 Deadlifts, 225/155-lbs 17 Burpees over Barbell Rest 1:1

1:19, 1:18, 1:18, 1:18, 1:14.

B.

Rowing Wattage Workout 3:00 Easy Strokes -Then- 3 Rounds of: 4:00 @ 85% avg Watts (238-241-243) 1:00 Rest 3:00 @ 95% avg Watts (267-268-271) 1:00 Rest 2:00 @ 105% avg Watts (294-295-299) 2:00 Rest -Then- 3:00 Easy Strokes Avg Watts = 277.

Tuesday August 30, 2022

A.
Every 2:00 for 8 Rounds:
60 Double-unders
8/6 Calorie Row
+ Add 2 calories each round until you cannot complete the reps within the 2-minute interval.
+ Rounds 7 & 8 = Max Calorie.
+ Score = Total Calories across rounds 7 & 8.

B.

Back Squat 7x1 w/ a 6-sec Pause Rest 1:30 between sets.

C.

5 Sets of: 3 Wall Walks 20 Handstand Marches Rest as needed b/t Sets D. Weighted Strict Pull-up 5x5 @ 80% of last week's 3-RM. Rest 1:00 between sets.

Monday August 29, 2022

A.

8 Rounds of: 200-m Run 15 Wall Balls, 20/14-lbs 10 Toes to Bar Rest 1:00 between Rounds

B.

Midline: Anterior/Posterior

4 Sets of: 10 Double KB Step-ups/leg 1:00 Double KB Wall Sit Rest as needed b/t Sets. Use manageable weights.

C.

Midline: Odd Object

10 min. Banded march + 20/14-lb Ball in Bearhug + put on dip belt and clip into bands stretched between uprights + EMOM - perform 10 squats and resume march

Saturday August 27, 2022

 Overhead Squat
5-5-3-3-3-1-1-1-1-1
+ Every 90-sec
+ Build to a "Heavy"

95-115-135-155-175-195-215-235-255-275

-Then-

2k Row, Time Trial

6:42.4