A. EMOM 12'
1. 6 push ups @ 2121
2. 6 inverted row @ 3131
3. 10 calorie row
B1. 3x8 alternating DB z-press
B2. 3x8 alternating DB row
C. 7x3 bench press @ 3131
(Rest 2' between sets)
D1. 3x12 DB bench press
D2. 3x10 barbell bent over row
E. AMRAP 5'
200m ski
10 russian KB swings (70)
(Rest 2')
AMRAP 5'
200m row
10 push ups
B1. 30,30,30
B2. 65,65,65
C. 135,145,155,165,175,185,200
D1. 65,65,65
D2. 135,135,135
E. 4 rounds, 4 rounds
Tuesday, December 19, 2017
Monday, December 18, 2017
Monday December 17, 2017
A. 3 sets
10 wall squats
5 split squats/leg @ 3111
1' ski (234m,240m,247m)
(Rest 1')
B1. 3x5 DB split squat/leg (front foot on 4" riser) (30,40,50)
B2. 3x30" star plank
C. Tempo Back Squat (165,195,225,255,275,300)
6x4 @ 22X1
(Rest 2' between sets)
D1. 3x5 goblet cossack squat/side @ 2111 (30,30,30)
D2. 3x40" FLR
E. 3 sets (239,237,230)
250m ski
10 burpees
250m row
(Rest 90" between sets)
10 wall squats
5 split squats/leg @ 3111
1' ski (234m,240m,247m)
(Rest 1')
B1. 3x5 DB split squat/leg (front foot on 4" riser) (30,40,50)
B2. 3x30" star plank
C. Tempo Back Squat (165,195,225,255,275,300)
6x4 @ 22X1
(Rest 2' between sets)
D1. 3x5 goblet cossack squat/side @ 2111 (30,30,30)
D2. 3x40" FLR
E. 3 sets (239,237,230)
250m ski
10 burpees
250m row
(Rest 90" between sets)
Saturday December 16, 2017
A. 3 sets
10 alternating DB arnold press
10 double-KB bent over row
75 single unders
B. Partner Workout w/ Karrie
3 rounds
60 wall balls (20,14)
40 box jumps (24,20) (step down)
20 burpee pull ups
(split up reps however you want)
C1. 3,3,3,3,3 Push Press
(Rest 30")
C2. 6,6,6,6,6 strict pull up
(Rest 90")
D1. 3x10 GHD row
(Rest 30")
D2. 3x10 strict handstand push up
(Rest 60")
10 alternating DB arnold press
10 double-KB bent over row
75 single unders
B. Partner Workout w/ Karrie
3 rounds
60 wall balls (20,14)
40 box jumps (24,20) (step down)
20 burpee pull ups
(split up reps however you want)
C1. 3,3,3,3,3 Push Press
(Rest 30")
C2. 6,6,6,6,6 strict pull up
(Rest 90")
D1. 3x10 GHD row
(Rest 30")
D2. 3x10 strict handstand push up
(Rest 60")
Friday, December 15, 2017
Friday December 15, 2017
A. EMOM x 9'
1. 5 single arm KB front-rack squat/side (53,53,53)
2. 5 single leg RDL/side (53,53,53)
3. 30" row
B1. 3x5 DB squat cleans (40,40,40)
B2. 3x30" russian twists (no load)
C. Pause Front Squat
6x4 w/ 3-second pause (155,205,225,255,275,300)
(Rest 2' between sets)
D1. 3x6 barbell good mornings @ 3111 (45,65,85)
(Rest 30")
D2. 3x6 single-arm KB hang clean/side (53,70,70)
(Rest 60")
E. 10 sets of: (2567m total)
20" hard row
40" recovery row
1. 5 single arm KB front-rack squat/side (53,53,53)
2. 5 single leg RDL/side (53,53,53)
3. 30" row
B1. 3x5 DB squat cleans (40,40,40)
B2. 3x30" russian twists (no load)
C. Pause Front Squat
6x4 w/ 3-second pause (155,205,225,255,275,300)
(Rest 2' between sets)
D1. 3x6 barbell good mornings @ 3111 (45,65,85)
(Rest 30")
D2. 3x6 single-arm KB hang clean/side (53,70,70)
(Rest 60")
E. 10 sets of: (2567m total)
20" hard row
40" recovery row
Wednesday, December 13, 2017
Wednesday December 13, 2017
A. 3 sets
10 DB deadlifts (40,65,65)
15 banded good mornings (thin blue band)
1' ski @ easy-moderate pace
B1. 3x6 single-arm DB muscle clean/side (65,65,65)
B2. 3x6 strict HSPU @ 20X1 tempo
C. 7x3 hang power clean (115,135,155,175,195,215,235)
(set every 90")
D. 6x4 segmented clean grip deadlift (165,185,205,215,225,225)
(pause 1" just off floor, at knee, mid quad)
(use straps if needed, rest 2' between sets)
E. 10' ski @ sub 2' pace (2591m -- 1'55.8")
10 DB deadlifts (40,65,65)
15 banded good mornings (thin blue band)
1' ski @ easy-moderate pace
B1. 3x6 single-arm DB muscle clean/side (65,65,65)
B2. 3x6 strict HSPU @ 20X1 tempo
C. 7x3 hang power clean (115,135,155,175,195,215,235)
(set every 90")
D. 6x4 segmented clean grip deadlift (165,185,205,215,225,225)
(pause 1" just off floor, at knee, mid quad)
(use straps if needed, rest 2' between sets)
E. 10' ski @ sub 2' pace (2591m -- 1'55.8")
Tuesday, December 12, 2017
Tuesday December 12, 2017
A. EMOM x 12'
1. 10 seated DB press (30,30,30)
2. 10 inverted row (feet on floor)
3. 10 calorie row
B1. 3x5 landmine press/arm (45, 45, 45 (on the bar))
B2. 3x5 DB row/arm (knee/hand brace on bench) (65, 70, 80)
C. 7x3 tempo seated strict press @ 3131 (95, 100, 100, 105, 115, 115, 120)
(Rest 2' between sets)
D1. 3x6 seated single-arm arnold press/arm (40,40,40)
D2. 3x8 fat bar bent over row (110,120,130)
E. AMRAP 10' (4 rounds)
200m row (increase pace each round)
10 fat bar z-press (90)
30-second hollow body hold (on ground)
1. 10 seated DB press (30,30,30)
2. 10 inverted row (feet on floor)
3. 10 calorie row
B1. 3x5 landmine press/arm (45, 45, 45 (on the bar))
B2. 3x5 DB row/arm (knee/hand brace on bench) (65, 70, 80)
C. 7x3 tempo seated strict press @ 3131 (95, 100, 100, 105, 115, 115, 120)
(Rest 2' between sets)
D1. 3x6 seated single-arm arnold press/arm (40,40,40)
D2. 3x8 fat bar bent over row (110,120,130)
E. AMRAP 10' (4 rounds)
200m row (increase pace each round)
10 fat bar z-press (90)
30-second hollow body hold (on ground)
Monday, December 11, 2017
Monday December 11, 2017
A. 3 sets
10 wall squats
10 alternating lunges
1' ski @ easy pace
(Rest 1' between sets)
B1. 3x5 russian split squat/side
B2. 3x30" side plank/side
C. Tempo Back Squat 155,185,205,225,245,265
6x4 @2310
(Rest 2' between sets)
D1. 3x5 cossack squat/leg
(no load, @ 3111)
D2. 3x30" FLR
E. 3 sets 2:08, 2:03, 1:59
300m ski
12 no push up burpees
12 russian KB swings (70)
(Rest 90" between sets)
10 wall squats
10 alternating lunges
1' ski @ easy pace
(Rest 1' between sets)
B1. 3x5 russian split squat/side
B2. 3x30" side plank/side
C. Tempo Back Squat 155,185,205,225,245,265
6x4 @2310
(Rest 2' between sets)
D1. 3x5 cossack squat/leg
(no load, @ 3111)
D2. 3x30" FLR
E. 3 sets 2:08, 2:03, 1:59
300m ski
12 no push up burpees
12 russian KB swings (70)
(Rest 90" between sets)
Wednesday, December 6, 2017
Wednesday December 6, 2017
1 mile ski @ easy pace (2'10" pace)
+
3x10 empty barbell z-press
3x10 empty barbell bent over row
+
3x6 single-arm half-kneeling DB press/arm (30,40,50)
3x12 inverted row (feet on floor)
+
10,8,6,4,2 seated barbell press (95,115,135,155,175)
(Rest 2’ between sets)
+
3x10 alternating kneeling DB arnold press (40's)
3x5 single-arm DB bent over row/side (65)
+
1 mile ski @ easy pace
Tuesday December 5, 2017
3x30 banded good mornings (thin blue band)
3x1' FLR
-then-
2 rounds 31'47"
1 mile ski
1 mile assault bike
1 mile row
(second round should be faster than first round)
directly into:
8' recovery ski @ 2'06" - 2'10" pace
3x1' FLR
-then-
2 rounds 31'47"
1 mile ski
1 mile assault bike
1 mile row
(second round should be faster than first round)
directly into:
8' recovery ski @ 2'06" - 2'10" pace
Monday, December 4, 2017
Saturday December 2-Monday December 4, 2017
Monday December 4
EMOM x 5'
200m ski
-then-
Mobility
-then-
3x5 wall squat
3x10 reverse lunge
3x5 goblet squat
-then-
Tempo Front Squat
6x4 @ 2311
+ 300m row @ sub 2' pace
-then-
10,9,8,7,6,5,4,3,2,1 Back Squat 205
+ 250m ski (odd rounds), row (even rounds)
Sunday December 3
Rest Day
Saturday December 2
EMOM x 40'
odd) 200m row (use recovery pace (1'56"-1'58")
even) 200m ski (hard -- sub 1'50" pace)
EMOM x 5'
200m ski
-then-
Mobility
-then-
3x5 wall squat
3x10 reverse lunge
3x5 goblet squat
-then-
Tempo Front Squat
6x4 @ 2311
+ 300m row @ sub 2' pace
-then-
10,9,8,7,6,5,4,3,2,1 Back Squat 205
+ 250m ski (odd rounds), row (even rounds)
Sunday December 3
Rest Day
Saturday December 2
EMOM x 40'
odd) 200m row (use recovery pace (1'56"-1'58")
even) 200m ski (hard -- sub 1'50" pace)
Friday, December 1, 2017
Friday December 1, 2017
400m Row
400m Ski
Barbell Warm up
-then-
10 hang power cleans (165)
600m ski
(R 2', x3 sets)
-- 5' break --
10 front squats (185) (from rack)
600m row
(R 2', x3 sets)
-- 5' break --
3 supersets
5 single-arm DB row/side
15 push ups
1' elbow plank
400m Ski
Barbell Warm up
-then-
10 hang power cleans (165)
600m ski
(R 2', x3 sets)
-- 5' break --
10 front squats (185) (from rack)
600m row
(R 2', x3 sets)
-- 5' break --
3 supersets
5 single-arm DB row/side
15 push ups
1' elbow plank
Subscribe to:
Posts (Atom)