Training Log: 2/6/21

 AM Training:

4min EMOM:

Power Snatch + Hang Power Snatch 2+1

-1min Rest-

4min EMOM of:

Power Snatch + Hang Power Snatch 1+1

-1min Rest-

5min EMOM of:

Power Snatch-2

-1min Rest-

3min EMOM of:

Power Snatch-1

-Then-

4min EMOM of:

Power Clean + Hang Power Clean 2+1

-1min Rest-

4min EMOM of:

Power Clean + Hang Power Clean 1+1

-1min Rest-

5min EMOM of:

Power Clean-2

-Then-

3min EMOM of:

Thruster-5

-1min Rets-

3min EMOM of:

Thruster-4

-1min Rets-

4min EMOM of:

Thruster-3

-Then-

4 Rounds of:

Weighted Vest(30# )

Pull Ups-10

Ring Dips-8-12

Training Log: 1/31/21

 AM Training:

Back Squat: 5 Sets of 6 Reps

Sled Drag: 6 Sets of 140ft (70ft/70ft)

-Then-

5 Rounds of:

Incline Bench-9 Reps

Framers Walk: 140ft (70ft/70ft)

-Then-

4 Rounds of:

Pull Ups + Monkey Bars: 5-10 + 10ft

Dips-12-15

-Then-

3 Mile Run

Training Log: 1/30/21

 AM Training:

4min EMOM (w/Straps)

Snatch Pull + Power Snatch + Hang Power Snatch(1+1+1)

-1min Rest-

4Min EMOM of:

Power Snatch + Hang Power Snatch(1+1)

-1min Rest-

5min EMOM

Hang Power Snatch-2 (75%)

3-5min Rest, Then:

4min EMOM of:

Squat Clean + Hang Power Clean (1+1)

-1min Rest-

6min EMOM of:

Hang Power Clean-2 (70%+)

-Then-

Barbell Bulgarian Split Squat: 4 Sets of 5 Reps 

-Then-

6 Sets of:

Close Grip Bench Press: 6-5 Reps (Adding Weight During)

Alt DB Seated Curls-20 Total

-Then-

4 Sets of:

1 Arm DB Rows-10L/10R (110#)

PM Training:

Heavy Bag Conditioning:

3min Legs Only

-Then-

3min Knees/Elbows Only

-Then-

2x 5min: Heavy Bag 

-Then-

4 Rounds of:

Mace 360: 6L/6R x2

Strict Pull Up-10

Dips-10

Training Log: 12/14/20

 Lunch Training:

5 Rounds of:

Mace 10 & 2's (20#)

Strict Pull Up-10

Hammer Strikes-20

-Then-

4 Rounds of:

Kettlebell Clean & Press-10

Ring Row-15

Mace Squat-10

-Then-

Day 24: 100 Burpees

Training Log: 12/12/20 and 12/13/20

 12/12/20:

PM Training:

Day: 22: 100 Burpees 

12/13/20:

AM Training:

5 Rounds of:

Mace Flow-8

Mace 10 & 2's-8

1 Arm Bent Rows-10L/10R

Dips-12-15

1 Arm KB Strict Press-8L/8R

-Then-

3 Rounds of:

Ring Rows-Sub Max Reps

Dip Bar Push Ups-15-20 Reps

PM Training:

Trail Bike Ride-15min

-Then-

Day: 23: 100 Burpees

Training Log: 12/11/20

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 PM Training:

Day: 21: 100 Burpees

-Then-

5 Rounds of:

Mace 10 & 2's-8

Mace Flow-8

Mace 10 & 2's-8

Turkish Get Up-2L/2R (44#)

Training Log: 12/10/20

 AM Training:

3 Rounds of:

Assault Bike-25cal

T2B-15

DBall OS-10 (100#)

(14:42)

-5min Rest-

Every 3min (1min Rest)

x4 Rounds:

400M Run

Max Rep 1DB Overhead Lunges (50#)

(53 Reps)

Lunch Training:

Trail Bike Ride-15min

-Then-

4 Rounds of:

Mace 10 & 2's-16

2KB Clean & Press-8 (35#)

-Then-

4 Rounds of:

Push Press-8

Framers Walk-200ft(100/100) 130#/140# Each)

-Then-

2KB Clean & Press: 4 Sets of 4 Reps (55#)

-Then-

Day 20: 100 Burpees

Training Log: 12/09/20

 AM Training:

Back Squat: 6 Sets of 5 @60-65%

-Then-

Hang Power Snatch: 

2 Sets of 5 @50%

2 Sets of 5 @55%

3 Sets of 5 @60%

Lunch Training:

Day 19: 100 Burpees

PM Training:

Assault Bike-100 Cals

-Then-

4 Rounds of (1min Rest Between)

Shuttle Sprint-100 ft (50/50) x5

Training Log: 12/08/20

 AM Training:

5 Rounds of:

DB Bench Press-8-12 Reps (80#)

Barbell Bent Row-15 (135-155#)

Lunch Training:

5 Rounds of:

Mace 10 & 2's-20 (20#)

Monkey Bar Pull Up-5

Monkey Bars-10ft Left

Monkey Bar Pull Up-5    > Monkey Bar Complex 

Monkey Bars-10ft Right

Monkey bar Pull Up-5

Dip Bar Push Ups-20

-Then-

Bike Trail Ride-20min

-Then-

Day: 18: Burpees-100

Training Log: 12/07/20

 Lunch Training:

Bike Trail Ride: 20min

-Then-

Heavy Bag Training:

3 x 5min Rounds Partner/ I go-You Go

-Then-

3min Round: 

90sec: Knees/Elbows & HB Only

90sec: Kicks Only

-Then-

2 x 30sec Straight Blast

-Then-

Day 17: 100 Burpees

Training Log: 12/06/20

 AM Training:

5 Rounds of:

Sled Drag-100ft

Mace Swing-5L/5R (20#)

Mace 10 & 2's-20

-Then-

Trail Bike Ride-25min

-Then-

Day 16: 100 Burpees