Tue, Apr 20, 2021

Warm-up
• Tabata Air Bike

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

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Squat Hold
• 30 sec Box Shoulder Stretch

Strength
Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Overhead Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Conditioning
15 min EMOM:
• 2 Snatches 135/95#
• Max Burpee Box Jump Overs 24/20”

Every minute, perform 2 snatches (anyway), then max burpee box jump overs in the remaining time. Score is total number of burpee box jump overs.

Mon, Apr 19, 2021

Warm-up
• 400 m Run

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#

3 rounds:
• 6 Jumping Lunges
• 6 Jumping Jacks

Strength
Clean & Jerk
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Core
21-15-9 reps:
Lying Leg Raises
GHD Hip Extensions

Conditioning
For time:
• 100 Double Unders
Then, 10 rounds:

• 5 Hang Power Cleans 115/75#
• 10 Push-ups
Then:
• 100 Double Unders

Sat, Apr 17, 2021

Warm-up
3 rounds:
• 20 Side to Side Jumps
• 10 Jumping Jacks
• 10 Jumping Lunges

3 rounds:
• 10 KB Hand to Hand Swing
• 5 KB Thruster /arm

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Leg Swings /leg

Strength
Thruster
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Deadlift
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Core
6 rounds:
• 20 sec Mountain Climbers
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest

Conditioning
15 min AMRAP:
• 5 Wall Balls 20/14#
• 5 AirBike calories
• 10 Wall Balls 20/14#
• 10 AirBike calories
• 15 Wall Balls 20/14#
• 15 AirBike calories
… continue pattern until time is up.

Fri, Apr 16, 2021

Warm-up
3 rounds:
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

2 rounds:
• 10 cal Air Bike
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Strength
Shoulder Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Conditioning
“Christine”
3 rounds for time:

• 500 m Row
• 12 Deadlifts BW
• 21 Box Jumps 24/20”

BW = bodyweight, meaning, the weight of the barbell equals your bodyweight.

Wed, Apr 14, 2021

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Band Triceps Pushdowns
• 10 Dumbbell Incline Bench
• 10 Ring Rows

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
Bench Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Weighted Pull-ups
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Core
5 min EMOM:

• 10 Russian Twists w/ Plate 25/15#
• 10 AbMat Sit-ups

Conditioning
10 min AMRAP:
• 3 Bar Muscle Ups
• 6 Push-ups
• 9 Air Squats

Tue, Apr 13, 2021

Warm-up
• 200 Single-unders
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead 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
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Overhead Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Conditioning
2 rounds for time:
• 15 Clean & Jerks 135/95#
• 30 Toes-to-bar

Mon, Apr 12, 2021

Warm-up
• Tabata Row

3 rounds:
• 5 Candlesticks
• 10 Air Squats

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

Strength
Clean & Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Front Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Core
8-6-4-2:
Dumbbell Turkish Get-ups

Alternate arms. Start light. Increase weight to finish as heavy as possible.

Conditioning
For time:

• 400 m Run
• 20 Back Squats 135/95#
• 400 m Run
• 15 Back Squats 155/105#
• 400 m Run
• 10 Back Squats 175/115#
• 400 m Run
• 5 Back Squats 195/125#

Bar starts from the rack. Increase weight after each set of squats.

Sat, Apr 10, 2021

Warm-up
• 300 m Row

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch 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
Thruster
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Deadlift
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Core
Tabata Slam Balls 30/20#

Conditioning
10 rounds for time:
• 5 Thrusters 115/75#
• 30 Double Unders
• 1 minute Rest

Fri, Apr 9, 2021

Warm-up
2 rounds:
• 200 m Run
• 10 Dumbbell Thrusters 20/10#

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

Strength
Shoulder Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

 Conditioning
20-18-16-14-12-10-8-6-4-2 for time:
• Dual Dumbbell Hang Power Clean 50/35#
Dual Dumbbell Front Rack Lunges 50/35#
• Toes-to-bar

Wed, Apr 7, 2021

Warm-up
• 100 Double Unders

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards

3 rounds:
• 30 sec Overhead Arm Stretch
• 30 sec Upward Facing Dog
• 30 sec Jumping Jacks
• 30 sec Forearm Plank

Strength
Bench Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Weighted Pull-ups
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Core
3 rounds:

• 5 V Ups
• 10 Russian KB Swings 70/53#

Conditioning
3 rounds for time:
• 50 Wall Balls* 20/14#
• 300 m Row

*Penalty: 10 push-ups every time you break the wall balls