SLEEP & WEIGHT LOSS

1/15/2019

Pressing: 

500 M Ski Erg + 1 Strict Press @ 85%+ then Max S2OH Rest 3:00 x 5 Rounds 

Push/ Pull Strength

EMOM Until Failure

EVEN: 2  Bar Muscle Ups, in Singles 

ODDS: 2 Strict Ring Dip  

*increase 1 rep each round 

Workout

15/12 Cals Ski @ 1000/800 cal/h 

10...

1/14/2019

Snatch:

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

- Start @ 75/55lbs and build each set. 

Clean: 

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

- Start @ 95/65lbs  and build each set. 

Back Squat: Tempo 42x1 

5 Sets of...

1/12/2019

100 Cals Bike

100 Cals Row

100 Cals Ski 

Rest 12:00 

400 M Run 

20 Wall balls 

15 KB Swings 

6 Rounds for Time 

1/11/2019

Dumbbell Incline Bench Press: 

Build to a 4 Rep Max

then 

Max Reps @ 70% 

Weighted Strict Pull ups: 

Build to a heavy 2 Rep max 

then

2 Rounds of 

Max Reps @ 40% 

rest 1:00

Max Reps Banded Chest to Bar

Workout

2 Rounds of 

8 Squat Snatches @ 155/105

10 Bar Facing Burpees

Then 

2...

1/10/2019

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

1/9/2019

Clean:

Squat Clean 

Build to a heavy 5 RM TNG

then 

2 x  5 Reps #90%

2 x 5 Reps @ 85%

Work Out:

3:00 AMRAP of 

12/8 Cals Bike

9 Burpees

3 Power Snatch @ 155/105

Rest 4:00 

4: 00 AMRAP of 

6 Toes to Bar

12 Hang DB Squat Cleans @ 50/35

Rest 4:00 

4:00 AMRAP of 

12 Cals Ski 

12 Cals R...

1/8/2019

Pressing: 

500 M Ski Erg + 3 Strict Press @ 80%+ then Max S2OH Rest 3:00 x 5 Rounds 

Push/ Pull Strength

EMOM Until Failure

EVEN: 2  Pull ups 

ODDS: 2 Strict HSPU 

*increase 1 rep each round 

Workout

15/12 Cals Ski @ 1000/800 cal/h 

10 Sand Bag Squat @ 150/100

:30...

1/7/2019

Snatch:

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

- Start @ 55% and build each set. 

Clean: 

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

- Start @ 55% and build each set. 

Back Squat: Tempo 42x1 

5 Sets of 3 Reps; Build to a heav...

12/30/2018

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

12/29/2018

2000M Row

200 Cals Bike 

for time 

Rest 12:00 

18 - 15 -12 - 9 

Dumbell Snatch @50/35

Burpee over the Dumbell

Dumbell Clean and Jerk 

Cals Ski Erg

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