Wed, Apr 1, 2020

APRIL FOOLS’ DAY!
This isn’t a joke.

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
10 min E2MOM:
• 4 Bench Press
• 2 Deadlift

Every 2 min for 10 min (5 rounds), perform 4 reps of bench and 2 reps of deadlifts. Start light. Work up to finish heavy.

Core
21-15-9 reps:
GHD Sit-ups
Evil Wheels

Conditioning
For time:
• 900 m Row

Then, 3 rounds:
• 15 Deadlifts 225/155#
• 15 Burpees Bar-facing
• 15 Push-ups

Tue, Mar 31, 2020

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Snatch
• 5-3-1 reps, work up to 95% of 1RM

Overhead Squat
• 5-3-1 reps, work up to 95% of 1RM

Conditioning
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#

Perform 6 DB snatches per arm, per round, in any order/sequence.

Mon, Mar 30, 2020

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Jumping Lunges
• 7 Barbell Thrusters 45/35#

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Clean
• 2-2-2-1-1-1 Push Press

In the first three 90 seconds, perform 2 Hang Cleans followed by 2 Push Press. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Start light. Work up to finish heavy.

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
10 min AMRAP:
• 2 Kettlebell Swings 70/53#
• 2 Chest-to-Bar Pull-ups
• 4 Kettlebell Swings 70/53#
• 4 Chest-to-Bar Pull-ups
• 6 Kettlebell Swings 70/53#
• 6 Chest-to-Bar Pull-ups
… continue +2 pattern until time is up.

Sat, Mar 28, 2020

Warm-up
• 300 m Row

2 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Barbell Lunges
• 3 sets at 10 reps AHAP

Core
6 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Forearm Plank Hold
• 10 sec Rest

Conditioning
15 min AMRAP:
• 5 Toes-to-bar
• 5 Handstand Push-ups
• 5 Hang Squat Snatches 95/65#

Fri, Mar 27, 2020

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

Strength
8-6-4-2 reps:
Back Squat
Front Squat

Setup 1 bar for both back and front squats. Perform back squats, rack then immediately perform front squats. Rest 2 min between sets. Increase weight after each set to finish heavy as possible.

Conditioning
15-10-5 reps for time:
• Power Clean & Jerk 135/95#
Kettlebell Goblet Squat & Curl 53/35#

Finish each round with:
• 100 Double Unders

For each KB Goblet Squat & Curl rep perform a regular goblet squat and 1 bicep curl with KB in the bottom position.

Wed, Mar 25, 2020

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Bench Press
• 3 sets of 3 reps, work up to 90% of 1RM

Weighted Dips
• 3 sets of 3 reps, work up to 90% of 1RM

Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 MedBall Twists 20/14#

­Conditioning
12-9-6-3 reps for time:
Overhead Squats 135/95#
Bar Muscle-ups

Finish each round with:
• 200 m Run

Tue, Mar 24, 2020

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
3-position Snatch (hip/knee/floor)
• 5 sets of the complex

Start light; increase weight to finish as heavy as possible.

Conditioning
For max reps:
• Tabata Row (calories)
• Tabata Push-ups
• Tabata Kettlebell Swings 53/35#
• Tabata Box Jump Overs 24/20”

1 minute rest between each Tabata. A Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. Score is the sum of all reps completed.

Mon, Mar 23, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerks
• 3 sets of 3 reps, work up to 90% of 1RM

Front Squats
• 3 sets of 3 reps, work up to 90% of 1RM

Core
3 rounds:
• 10 Good Mornings 45/35#
• 20 Flutter Kicks

Conditioning
4 rounds for time:
• 15 Deadlifts *
• 15 Wall Balls 20/14#

Round 1: 135/95#
Round 2: 185/135#
Round 3: 225/155#
Round 4: 275/185#

Sat, Mar 21, 2020

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold

Strength
For max rounds completed:
• Death by Squat Clean 135/95#

Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.

Core
 Accumulate 2 min:
L-sit

Conditioning
10 rounds for time:
• 200 m Row
• 10 Pull-ups
• 5 Ring Dips

Fri, Mar 20, 2020

Warm-up
• 400 m Run

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Back Squat
• 3 sets of 3 reps, work up to 90% of 1RM

Shoulder Press
• 3 sets of 3 reps, work up to 90% of 1RM

Conditioning
For time:
• 100 Back Squats 75/55#
• 80 AbMat Sit-ups
• 60 Push-ups
• 40 Shoulder-to-Overhead 75/55#
• 20 Burpee Lateral over Bar

Barbell starts on the ground.