Wed, Nov 30, 2022

Warm-up
3 rounds:
• 100 m Row
• 10 Jumping Jacks
• 10 Plank Shoulder Taps
• 10 Mountain Climbers

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

Weightlifting
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3 Snatch Grip Push Press + 3 OHS
• 1 set at 80% of 1RM Snatch
• 1 set at 90% of 1RM Snatch
• 1 set at 100% of 1RM Snatch

Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

2 Push Press + 1 Jerk
• 1 set at 55% of 1RM Jerk
• 1 set at 60% of 1RM Jerk
• 1 set at 65% of 1RM Jerk

Optional Conditioning
For time:
• 300 Double Unders

Tue, Nov 29, 2022

Warm-up
• Reverse Tabata Air Bike

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Conditioning (part 1)
4 min AMRAP:
• 3 Toes to Bar
• 3 Deadlifts 135/85#
• 3 Front Squats 135/85#

2 min Rest

4 min AMRAP:
• 6 Toes to Bar
• 6 Deadlifts 115/75#
• 6 Front Squats 115/75#

4 min AMRAP:
• 9 Toes to Bar
• 9 Deadlifts 95/65#
• 9 Front Squats 95/65#

Front squats start from the ground. Goal: 6 / 5 / 4.

Rest 4 min between workouts.

Conditioning (part 2)
5 rounds for time:
• 12 Row (calories)
• 12 Shoulder to Overhead 95/65#

Goal: 8 min.

Mon, Nov 28, 2022

Warm-up
• 300 m Row

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

3 rounds:
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
• 60 sec Squat Hold

Week 8 of 12 of this cycle.
Strength
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 3 set of 5 reps at 65% of 1RM

12-10-8-6-4-2 reps:
• Dumbbell Bench Press
• Strict Pull-ups

Start with 40% 1RM Bench and increase weight after each round to finish as heavy as possible.

Rest 1-2 min between sets.

Sat, Nov 26, 2022

Warm-up
• 20 cal Air Bike

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 4 reps at 70% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Core
• Tabata Hollow Body Rock

Conditioning
5-10-15-20-25 reps for time:
• Power Cleans 95/65#
• Wall Balls 20/14#

Goal: 8 min.

Fri, Nov 25, 2022

Warm-up
3 rounds:
• 10 m Bear Crawl
• 10 Mountain Climbers
• 10 m Duck Walk
• 10 sec Side Lunge Hold Right
• 10 sec Side Lunge Hold Left

3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch

Core
3 rounds:
• 10 Weighted Hanging Knee Raises 20/14#
• 10 GHD Hip Extensions

Conditioning
5 rounds for time:
• 500 m Row
• 40 Air Squats
• 30 AbMat Sit Ups
• 20 Push Ups
• 10 Pull Ups

Goal: 23 min (avg. 4:30/round).

Wed, Nov 23, 2022

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Weightlifting
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Optional Conditioning
21-15-9 reps for time:
• Dumbbell Deadlifts 2 x 50/35#
• Burpee Box Jump Overs 24/20”

Goal: 5 min.

Tue, Nov 22, 2022

Warm-up
• 200 Single Unders

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

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

Core
• Tabata MedBall Twists 20/14#­

Conditioning (part 1)
6 rounds for time:
• 5 Power Snatches 115/75#
• 50 Double Unders *

Each time you break double unders:
• 5 Push-ups

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min E2MOM:
• 15 Overhead Squats 95/65#
• Max Knees-to-Elbows

Every 2 min, perform 15 OHS then max hanging K2E in the time remaining. Continue for 10 min (5 rounds). Score is total number of K2E. Goal: 100.

Mon, Nov 21, 2022

Warm-up
• 300 m Row

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

2 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Week 7 of 12 of this cycle.
Strength
Back Squat
• 5 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 100% of 1RM

Rest 1-2 min between sets.

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM

Rest 1-2 min between sets.

Bench Press
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 70% of 1RM
• 4 reps at 75% of 1RM

Bar Dips
• 3 sets: max unbroken reps

Rest 1-2 min between sets.

Sat, Nov 19, 2022

Warm-up
2 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)

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

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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Conditioning
For max reps:
• Tabata GHD Sit-ups
• Tabata Deadlifts 115/75#
• Tabata Dumbbell Bent Over Rows 50/35#
• Tabata Bench Press 95/65#

Rest 2 minutes in between tabatas. A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Use two (2) dumbbells for the bent over rows, each weighing 50/35#. Score is total reps from all tabatas. Goal: 300+.

Fri, Nov 18, 2022

Warm-up
• 400 m Run

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Core
• Tabata Banded Flutter Kicks 

Conditioning
5 rounds for max calories:
2 min:
• 3 Bar Muscle Ups
• 15 Thrusters 95/65#
• Max Row (calories)
3 min:
• Rest

Goal: 100 calories.

Wed, Nov 16, 2022

Warm-up
• Tabata Air Bike

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

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

Weightlifting
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 70% of 1RM Snatch
• 2 reps at 75% of 1RM Snatch

Clean
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Conditioning
21-15-9 reps for time:
• Wall Balls 20/14#
• Toes-to-bar

Goal: 5 min.

Tue, Nov 15, 2022

Warm-up
• 200 Single Unders

3 rounds:
• 10 m Walking Lunges w/ PVC OH
• 10 PVC 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

Conditioning (part 1)
8 min Alternating EMOM:
• Even Min: Max Box Jumps 24/20”
• Odd Min: 10 Hang Power Snatch 115/75#

Goal: 72 (18 per round)

Rest 5 min between workouts.

Conditioning (part 2)
10 rounds for time:
• 3 Power Cleans 135/95#
• 6 Front Squats 135/95#
• 9 Pull-ups

Goal: 12 min.

Rest 5 min between workouts.

Conditioning (part 3)
5 rounds for time:

• 10 Burpees
• 60 Double Unders

Goal: 9 min.

Mon, Nov 14, 2022

Warm-up
• 300 m Row

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

2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 DB Thrusters 20/15#

Week 6 of 12 of this cycle.
Strength
Back Squat
• 6 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps at 95% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

Bench Press
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM

Shoulder Press
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM

Rest 1-2 min between sets.

Sat, Nov 12, 2022

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
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 6 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 80% of 1RM

Conditioning
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 21 Deadlifts 165/115#
• Max Burpees Over Bar

3 min Rest

5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 15 Deadlifts 195/135#
• Max AbMat Sit-ups

3 min Rest

5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 9 Deadlifts 225/155#
• Max Push-ups

Within 5 minutes, perform the first two movements then in the remaining time perform as many reps as possible of the third movement. Rest for 3 minutes then immediately start the next AMRAP. Notice the rep count and weight change for the deadlift. Score is total number of Burpees + Sit-ups + Push-ups. Goal: 100 (25+35+40).

Fri, Nov 11, 2022

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Core
3 rounds:

• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
“Hildy”
For time:
• 100 calorie Row
• 75 Thrusters 45/35#
• 50 Pull-ups
• 75 Wall Balls 20/14#
• 100 calorie Row

Wear a 20# vest if you have one. Goal: 25-30 min.

Wed, Nov 9, 2022

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 10 Good Mornings 45/35#
• 10 Snatch Balance 45/35#

Weightlifting
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3 Behind the Neck Push Presses +
3 Overhead Squats

• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch
• 3 reps ea. at 95% of 1RM Snatch

Clean
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

3-Position Clean (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Clean
• 2 reps at 70% of 1RM Clean
• 1 rep at 80% of 1RM Clean

Conditioning
• Tabata Russian Plate Twists 25/15#

Score is total number of times the plate taps the ground.

Tue, Nov 8, 2022

Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

Core
6 rounds:
• 20 sec Hollow Body Hold
• 6 Good Mornings 45/35#

Conditioning (part 1)
8 rounds for time:
• 5 Clean & Jerks 135/95#
• 7 Toes-to-bar

Goal: 10 min.

Conditioning (part 2)
10 min AMRAP:
• 2 Dumbbell Power Snatches 50/35#
• 2 Box Jump Overs 24/20”
• 4 Dumbbell Power Snatches 50/35#
• 4 Box Jump Overs 24/20”
• 6 Dumbbell Power Snatches 50/35#
• 6 Box Jump Overs 24/20”
… continue pattern until time is up. Goal: complete round of 16.

Mon, Nov 7, 2022

Warm-up
• 300 m Row

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

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

Week 5 of 12 of this cycle.
Strength
Back Squat
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 4 reps at 90% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 4 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Rest 1-2 min between sets.

16 min E2MOM:
• 3 Bench Press
• 3 Pendlay Rows

Every 2 minutes for 8 rounds, perform 3 reps of each movement. Start at 50% of each movement’s 1RM then increase weight by 5% each round, ending at 85% 1RM.

Sat, Nov 5, 2022

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
• 10 Arm Circles CW
• 10 Arm Circles CCW

3 rounds
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 2 sets: 5 reps at 70% of 1RM

Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM
• 8 reps at 80% of 1RM

Core
6 rounds:
• 15 sec Handstand Hold
• 15 sec Rest

Skill Test
3 attempts:
• Max Distance Handstand Walk

Conditioning
For time:
• 50 AirBike calories
• 50 Overhead MedBall Lunges 20/14#
• 100 MedBall Squats 20/14#
• 50 Overhead MedBall Lunges 20/14#
• 50 AirBike calories

For the Overhead MedBall Lunges, one lunge/step is equal to one rep. Goal: 16 min.

Fri, Nov 4, 2022

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Core
3 rounds:
• 20 sec Bird Dogs
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning (part 1)
5 rounds for time:
• 20 Mountain Climbers
• 15 Hang Power Clean 115/75#
• 10 Thrusters 115/75#

Mountain climbers are 10 reps per side each round. Goal: 11 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
4 rounds for max reps:
3 minutes:

• 500 m Row
• Max Push-ups
2 minutes:
• Rest

Goal: 150.