Mon, Feb 17, 2020

Warm-up
• 300 m Row

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 Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

Core
• Tabata Hollow Body Hold

Conditioning
8 min AMRAP:
• 10 Power Snatches 75/55#
• 30 Double Unders

Sat, Feb 15, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Mountain Climbers
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Squat Hold
• 20 sec Straddle Stretch

Strength
Clusters
• 3 sets of 3 reps, work up to 85% of 1RM

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises

Conditioning
“Nancy”
5 rounds for time:
• 400 m Run
• 15 Overhead Squats 95/65#

Fri, Feb 14, 2020

HAPPY VALENTINE’S DAY

Warm-up
• 300 m Row

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

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

Strength
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Back Squat
• 3-3-2-2-1-1 Deadlift

Setup 2 bars, one on the rack for squats and one on the ground for deads. In the first 90 sec perform 3 squats and 3 deads. Rest in remaining time. Repeat. Then perform 2 squats and 2 deads.  Repeat. Then perform 1 squat and 1 dead. Repeat. Increase weight each time to finish heavy as possible.

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
Wall Balls 25/20#
• Burpees Lateral Over Bar
• Deadlifts 225/155#

Wed, Feb 12, 2020

Warm-up
• 20 cal Air Bike

4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Mountain Climbers
• 15 sec Butterfly Stretch
• 15 sec Straddle Stretch

3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows

Strength
Bench Press
• 3 sets of 3 reps, work up to 85% of 1RM

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

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
2 rounds for time:
• 500 m Row
• 40 AbMat Sit-ups
• 30 Med-Ball Cleans 20/14#
• 20 Pull-ups
• 10 Bench Press BW/70% BW

BW = bodyweight. Men load barbell to weigh their BW. Women load barbell to 70% of their BW.

Tue, Feb 11, 2020

Warm-up
• 300 m Row

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

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

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

Conditioning
10 min AMRAP:
• 10 Dumbbell Snatch 50/30#
• 3 Bar Muscle-ups

DB Snatch uses one dumbbell. Alternate arms as desired.

Mon, Feb 10, 2020

Warm-up
• 200 Single Unders

3 rounds:
• 20 sec Goblet Squat Hold 70/53#
• 20 sec Pigeon Pose Right
• 20 sec Goblet Squat Hold 70/53#
• 20 sec Pigeon Pose Left
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left

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 85% of 1RM

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

Core
3 rounds:
• 20 Seal Walk steps
• 20 AbMat Sit-ups

Conditioning
6 rounds for max reps:
• 1 min Row calories
• 1 min Handstand Push-ups

Sat, Feb 8, 2020

Warm-up
• 20 cal Air Bike

2 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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
10 min E2MOM:
• 1 Snatch

Rest 2 min

10 min E2MOM:
• 1 Clean & Jerk

Conditioning
Tommy Mac
2 rounds for time:

• 12 Burpees
• 12 Thrusters 115/75#
• 12 Burpees
• 12 Power Snatches 115/75#
• 12 Burpees
• 12 Push Jerks 115/75#
• 12 Burpees
• 12 Hang Squat Cleans 115/75#
• 12 Burpees
• 12 Overhead Squats 115/75#

Fri, Feb 7, 2020

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

Strength
Back Squat
• 3 sets of 3 reps, work up to 85% of 1RM

Deadlifts
• 3 sets of 3 reps, work up to 85% of 1RM

Conditioning
For time:
• 50 Knees-to-Elbows
• 50 Goblet Squats 70/53#
• 100 Russian Kettlebell Swings 70/53#
• 50 Goblet Squats 70/53#
• 50 Knees-to-Elbows

Wed, Feb 5, 2020

Warm-up
• 200 Single Unders

3 rounds:
• 20 Side to Side Jumps
• 5 Inch Worm Push-ups

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 E2MOM:
• 3 Bench Press
• 10 Dips

Increase weight to finish heavy.

Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Conditioning
10 rounds for time:
• 3 Strict Pull-ups
• 3 Hand-release Push-ups
• 3 Clean & Jerks 135/95#

Tue, Feb 4, 2020

Warm-up
• Tabata Air Bike

2 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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

Strength
Snatch
• 3 sets of 3 reps, work up to 85% of 1RM

Overhead Squat
• 3 sets of 3 reps, work up to 85% of 1RM

Conditioning
3 rounds for time:
• 20 Power Snatches 95/65#
• 20 Sumo Deadlift High Pull 95/65#
• 20 Toes-to-bar