Fri, Oct 30, 2020

Warm-up
• Tabata Air Bike

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

Strength
Week 12/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 10. Rest as needed between sets. Inverted Juggernaut Method Calculator

Conditioning
12 min AMRAP:
• 2 Bar Muscle-Ups
• 12 Row (calories)
• 12 Front Squats 95/65#

Barbell starts from the ground.

Wed, Oct 28, 2020

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Week 12/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 10. Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
4 rounds:
• 30 sec Mountain Climbers
• 20 sec Rest
• 30 sec Plank on Elbows
• 20 sec Rest

Conditioning
For time:

• 50 Double Unders
• 25 Power Snatches 95/65#
• 25 Box Jump Overs 24/20”
• 100 Double Unders
• 25 Box Jump Overs 24/20”
• 25 Power Snatches 95/65#
• 50 Double Unders

Tue, Oct 27, 2020

Warm-up
• 200 m Row
• 200 m Run

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

4 rounds:
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Passthroughs
• 5 Air Squats

Strength
Week 12/16: Inverted Juggernaut Method
Back Squat
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 10. Rest as needed between sets. Inverted Juggernaut Method Calculator

Conditioning
10 min AMRAP:
• 2 Hang Squat Cleans 75/55#
• 2 Chest-to-Bar Pull-ups
• 4 Hang Squat Cleans 75/55#
• 4 Chest-to-Bar Pull-ups
• 6 Hang Squat Cleans 75/55#
• 6 Chest-to-Bar Pull-ups
… continue pattern until time.

Mon, Oct 26, 2020

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds:
• 10 Jumping Jacks
• 10 Push-ups

2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Strength
Week 12/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM

Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 10. Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
2 rounds:
• 10 AbMat Sit-ups
• 10 GHD Hip Extensions
• 10 Evil Wheels
• 10 Lying Leg Raises

Conditioning
7 min AMRAP:
• Single Arm Alternating Devils Press 30/20#

Sat, Oct 24, 2020

Warm-up
5 rounds:
• 15 sec Side to Side Jumps
• 15 sec Mountain Climbers
• 15 sec Jumping Jacks
• 15 sec Air Squats

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Snatch
• 3 sets of 5 reps, work up to 80% of 1RM

10 min E2MOM:
• 3 Clean & Jerks

Increase weight to finish heavy.

Conditioning
5 rounds for time:
• 200 m Run
• 20 Kettlebell Swings 53/35#
• 50 Double Unders

Fri, Oct 23, 2020

Warm-up
• 300 m Row

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

3 rounds:
• 5 Candlesticks
• 10 m Walking Lunges

Strength
Week 11/16: Inverted Juggernaut Method
Deadlift
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator­­­­­­­

Conditioning
10 rounds for time:

• 6 Dumbbell Deadlifts 70/50# (2)
• 12 Wall Balls 20/14#

Wed, Oct 21, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
Week 11/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Lying Leg Raises

Conditioning
EMOM until 50 Clean & Jerks:
• 5 Bar Facing Burpees
• Max Clean & Jerks 135/95#

Repeat from Mar 6, 2020. Every minute, perform 5 bar facing burpees then as many clean & jerks (anyway) as possible in the remaining time. Continue this until 50 clean & jerks have been completed. Score is time.

Tue, Oct 20, 2020

Warm-up
• 200 Single Unders

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold

2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges

Strength
Week 11/16: Inverted Juggernaut Method
Back Squat
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Conditioning
10 min AMRAP:
• 1 Toes-to-bar
• 1 Box Jump 24/20”
• 1 Squat Snatch 95/65#
• 2 Toes-to-bar
• 2 Box Jumps 24/20”
• 2 Squat Snatch 95/65#
• 3 Toes-to-bar
• 3 Box Jumps 24/20”
• 3 Squat Snatch 95/65#
… continue +1 rep pattern until time is up.

Mon, Oct 19, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs

Strength
Week 11/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• AMRAP at 85% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets. Inverted Juggernaut Method Calculator

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
2 rounds for time:
• 1,000 m Row
• 50 Push Presses 75/55#
• 30 Pull-ups

Sat, Oct 17, 2020

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
10 min E2MOM:
• 1 Power Snatch
• 1 Hang Power Snatch
• 1 Squat Snatch
• 1 Overhead Squat

Increase weight to finish as heavy as possible.

Clean & Jerk
• 5-3-1 reps, work up to 85% of 1RM

Conditioning
Every 90 sec for 8 rounds:
• 3 Bench Press BW / 0.7xBW
• 3 Deadlifts 1.5xBW / BW
• Max Box Jumps 24/20”

Within 90 seconds, perform 3 bench presses (with bodyweight for men / 70% of bodyweight for women on the bar), 3 deadlifts (with 150% of bodyweight for men / bodyweight for women on the bar) and then as many box jumps as possible. Repeat for a total of 8 rounds. Score is number of box jumps completed.