SLEEP & WEIGHT LOSS

12/19/2018

Rest Day or Active Recover
30 Minutes : Run, row, bike, or Swim. Keep it aerobic

12/18/2018

Pressing: 

500 M Ski Erg + 5 Strict Press @ 75% then Max S2OH Rest 3:00 x 5 Rounds 

Push/ Pull Strength

EMOM Until Failure

EVEN: 1 Bar Muscle up

ODDS: 5 Ring Dip 

*increase 1 rep each round 

Workout

15/12 Cals Bike @ 400/300 Watts 

12 Bar Facing Burpees

:30 seconds Max Hang...

12/17/2018

Snatch:

4 TNG Power Snatches + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets 

- Start @ 50% and build each set. 

Clean: 

4 TNG Power Clean + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets 

- Start @ 50% and build each set. 

Back Squat: Tempo 42x1 

6 Sets of 1 Reps @ 90%  Tempo 42x...

12/16/2018

Rest Day, Focus on recovery and preparation for the week. 

12/15/2018

1ooo M Row 

1000 M Ski 

75 Cals Bike

for time 

Rest 12:00 

50 Wall Balls @ 20/14

50 GHD Sit Ups

50 Hang DB Clean and Jerks @ 50/35

50 GHD Sit Ups

50 Wall balls @ 20/14

12/14/2018

Dumbbell Incline Bench Press: 

Build to a 8 Rep Max

then 

Max Reps @ 70% 

Weighted Strict Pull ups: 

Build to a heavy 4 Rep max 

then

Max Reps @ 40% 

rest 1:00

Max Reps Banded Chest to Bar

Workout


As Many Reps As Possible in 14 Minutes.

  • 60 Calorie Row

  • 50 Toes to Bar

    ...

12/13/2018

Clean:

Power Clean + Squat Clean + x 2 Front Squat

Build to a heavy 1 RM 

then 

2 Reps #90%

2 Reps @ 85%

Work Out:

4:00 AMRAP of 

50 Double Unders

8 Chest to bars

Rest 4:00 

4: 00 AMRAP of 

8 Burpee Box Jump Overs @ 24/20

8 Deadlifts @ 225/135

Rest 4:00 

4:00 AMRAP of 

8 OHS @ 155/105

...

12/12/2018

Rest Day or Active Recover
30 Minutes : Run, row, bike, or Swim. Keep it aerobic

12/11/2018

Pressing: 

500 M Ski Erg + 5 Strict Press @ 70% then Max S2OH Rest 3:00 x 5 Rounds 

Push/ Pull Strength

EMOM Until Failure

EVEN: 1 Ring Muscle up

ODDS: 1 Strict HSPU 

*increase 1 rep each round 

Workout

7 Toes to bar

12 Bar Facing Burpees

:30 seconds Max Hang Power Snatches @ 75...

12/10/2018

Snatch:

3 TNG Power Snatches + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets 

- Start @ 50% and build each set. 

Clean: 

3 TNG Power Clean + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets 

- Start @ 50% and build each set. 

Back Squat: Tempo 42x1 

6 Sets of 2 Reps @ 85%  Tempo 42x...

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