Fri, Apr 19, 2019

Warm-up
• 400 m Run

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

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

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

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

Conditioning
5 rounds for time:
• 6 Squat Cleans 155/100#
• 12 calorie Row

Wed, Apr 17, 2019

Warm-up
• Tabata Air Bike

2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows

Strength
10 min E2MOM:
• 5 Bench Press
• 5 Bent Over Barbell Rows

Increase weight to finish heavy.

Core
21-15-9 reps:
Sit-up to Pike
Hollow Body Rocks

Conditioning
3 rounds for max reps:
3 min AMRAP:

• 6 Deadlifts 225/155#
• 6 Push-ups
• 6 Toes-to-bar
1 min Rest

Tue, Apr 16, 2019

Warm-up
• 200 Single Unders

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

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

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

Overhead Squat
• 3 sets of 5 reps, work up to 80% of 1RM

Conditioning
12 min AMRAP:
• 12 Kettlebell Snatch 53/35# *
• 24 Double Unders

Single-arm kettlebell snatches; switch arms as desired.

Mon, Apr 15, 2019

Warm-up
• 300 m Row

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

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

Strength
10 min E2MOM:
• 3 Clean & Jerks

Increase weight to finish heavy.

Core
3 rounds:
• 10 GHD Sit-ups
• 20 Mountain Climbers

Conditioning
For time:
• 75 Thrusters 95/65#

Each break, athlete must perform:
• 10 Pull-ups

Sat, Apr 13, 2019

Warm-up
• 200 Single Unders

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

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

Strength
12 min E2MOM:
• 1 Snatch Pull
• 1 Snatch
• 1 Overhead Squat
• 1 Clean Pull
• 1 Clean
• 1 Jerk

Conditioning
For time:
• 50 cal Air Bike
• 50 m Farmer’s Carry 70/53#
• 100 Air Squats
• 100 AbMat Sit-ups
• 50 m Farmer’s Carry 70/53#
• 50 cal Air Bike

Fri, Apr 12, 2019

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 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

Strength
10 min Alternating EMOM:
• Even min: 2 Back Squats
• Odd min: 2 Deadlifts

Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.

Conditioning
For time:
• 800 m Run

Then, 21-15-9 reps:
• Front Squats 115/75#
Toes-to-bar

Then:
• 800 m Run

Barbell starts from the ground.

Wed, Apr 10, 2019

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 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
Bench Press
• 5-3-1 reps, work up to 85% of 1RM

Weighted Dips
• 5-3-1 reps, work up to 85% of 1RM

Core
3 rounds:
• 1 min Hollow Hold (cumulative)
• 10 GHD Hip Extensions

Conditioning
For time:
• 50 Wall Balls 20/14#
• 40 Box Jump Overs 24/20”
• 30 Burpees
• 20 Wall Balls 20/14#
• 10 Box Jump Overs 24/20”

Tue, Apr 9, 2019

Warm-up
• 20 cal Air Bike

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

Increase weight to finish as heavy as possible.

Conditioning
40-30-20-10 reps for time:
Hang Power Cleans *
Row calories

Increase weight each set.
Hang Power Cleans: 45/35#, 95/65#, 135/95#, 185/135#

Repeat from Wed, Jan 17, 2018

Mon, Apr 8, 2019

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

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

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

Front Squats
• 5-3-1 reps, work up to 85% of 1RM

Core
• Tabata MedBall Twists 20/14#­

Conditioning
3 rounds for time:
• 10 Power Snatches 135/95#
• 100 Double Unders *

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

Sat, Apr 6, 2019

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

Strength
5 min EMOM:
• 3 Snatch

5 min EMOM:
• 3 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Conditioning
5 rounds for max calories:
3 min:
• 10 Dumbbell Cleans 50/35#
• 10 Dumbbell Push Press 50/35#
• 10 Dumbbell Renegade Rows 50/35#
• Max AirBike (calories)

1 min:
• Rest