11-22-19

Silverback Primer

3 Sets For Quality:

10 Cossack Squats

10 Waiter Squats

*5 Reps Each Side

Bodyweight Cossack

16kg waiter squats

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

135 for 3 sets, 155 for 3, 175 for 3

Conditioning

4 rounds

30 single arm DB box step ups 50#

400m ski

30 alternating db snatch 50#

Time: 24:43

Step ups ub switch hands every 5 on top of 📦

Ski ub

Snatch were ub, ub, 14-16, 15-15

Back Squat with Shadia:

6x85

6x135

3x165

2x185

1x205

1x225

1x245

11-21-19

Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

40, 50, 60

Superset with lunge stance bottoms up single arm kb press 3x10 w 10kg

Pausing Overhead Squat
5 Sets of 1
*10 Second Pause in Bottom

Barbell

Conditioning
"Double-Jointed"
15min amrap
15 Overhead Squats

15 Deadlifts

*After Each Barbell Movement: 30 Double Unders

R: 5+2 ohs ub

11-19-19

Silverback Primer
3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side) 22#
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')

Good stuff. Great core stability work.

2 rounds tabata:

Single leg V up

Front plank

Russian twist

Leg lowers

Flutter kicks

WOD:

21 CAL AB/SKI/ROW
21 BURPEES
21 PULL UPS
15 CAL AB/ SKI/ROW
15 BURPEES
15 PULL UPS
9 CAL AB/SKI/ROW
9 BURPEES
9 PULL UPS

Time: 6:31 ub

11-17-19

For time:

90 wallball 20#

70 cal rogue bike

50 powerclean 135#

40 hspu

Time: 23:30

WB ub 90 reps = PR in 3:10

Bike in 5:47

Cleans in 7:30

Hspu in 7:10 as 8-6-4-4-3-3-2-2-2-2-2

11-15-19

Preacher curl w str bar over ghd

15-15-12-12-10

45,45,50,50,55

Str bar skull crushers

15-15-12-12-10-8

45,45,55, 60,65,65

Seated single arm db curl 3 sec neg

3x12

25lb

Reverse grip Banded tricep push down w pvc

3x30 w red band

Str bar chest curl neg

2x10 w 3 sec neg

75, 75

Db overhead tricep ext

2x10

50, 60

Conditioning
"Piggy Back"
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).

Did as single:

R1: 1:44

R2: 1:47

R3: 1:49

R4: 1:51

R5: 1:50

R6: 1:44

All ub

11-12-19

STRENGTH:

4 ROUNDS:
1 LAP BARBELL FRONT RACK WALKING LUNGE (135/95) + 30 SEC STATIC PUSH UP HOLD WITH SQUEEZE

WOD:

5 ROUNDS:
1 MIN CAL BIKE
1 MIN WALLBALLS (20/14)
1 MIN PLANK HOLD
1 MIN BACK SQUAT (75/55)
1 MIN REST

Bike: 17,15,12,11,12

Wb all 20 ub

Squats all 20

11-8-19 Open 20.5

Open 20.5

20 min cap

Complete in any order you want, broken up however you want:

40 muscle ups

80cal row

120 wallball 20#

Time: 19:06

I did 10 rounds of 4-8-12.

Held 4 mus thru round 7 then did 3-3-2-2-1-1