Wed, Jun 26, 2019

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Dumbbell Thrusters 20/10#

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

Strength
Smolov Jr. – week 1, day 2
Back Squat
• 7 sets: 5 reps at 75%

Core
5 rounds:
• 10 Hollow Rocks
• 10 Arch Rocks

Conditioning
For time:

• 50 Double Unders
• 5 Thrusters 135/85#
• 50 Double Unders
• 10 Thrusters 115/75#
• 50 Double Unders
• 15 Thrusters 95/65#
• 50 Double Unders
• 20 Thrusters 75/55#
• 50 Double Unders
• 25 Thrusters 45/35#

Tue, Jun 25, 2019

Warm-up
• 300 m Row

2 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP

Shoulder Press
• 3 sets: 5 reps AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.

Accessory
3 sets:
• 3 Romanian Deadlifts
• 3 Clean Grip Shrugs AHAP

Conditioning
5 rounds for time:

• 9 Box Jumps 30/24”
• 9 Deadlifts 225/155#

Mon, Jun 24, 2019

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 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
• 5 sets: 1 rep AHAP

Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.

Smolov Jr. – week 1, day 1

Back Squat
• 6 sets: 6 reps at 70%

Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions

Conditioning
8 min AMRAP:

• 8 Dumbell Power Snatch 50/35# (right arm)
• 8 Pull-ups
• 8 Dumbell Power Snatch 50/35# (left arm)
• 8 Push-ups

Sat, Jun 22, 2019

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

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

Strength
Hang Clean
• 3 sets of 3 reps, work up to 90% of 1RM

Push Press
• 3 sets of 3 reps, work up to 90% of 1RM

Conditioning
6 rounds for max reps/cals:
• 1 min: Forearm Plank Hold *
• 1 min: Max Overhead Lunges 45/25# plate
• 1 min: Max Assault AirBike (calories)
• 1 min: Rest

Each time you break the plank hold (ie. knee touches) perform 6 burpees during rest minute.

Fri, Jun 21, 2019

Warm-up
• 20 cal Air Bike

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

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

Strength
8-6-4-2 reps:
Back Squat
Deadlift

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

Conditioning
45-30-15 reps for time:
• Wall Balls 20/14#
Toes-to-bar
Deadlifts 155/100#
• 200 m Run

Wed, Jun 19, 2019

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Bench Press
• 3 sets of 3 reps, work up to 90% of 1RM

Weighted Dips
• 3 sets of 3 reps, work up to 90% of 1RM

Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 MedBall Twists 20/14#­

Conditioning
15 min AMRAP:
• 10 Ring Dips
• 10 Kettlebell Swings 70/53#
• 10 Box Jump Overs 24/20”

Tue, Jun 18, 2019

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air 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
3-position Snatch (hip/knee/floor)
• 5 sets of the complex

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

Conditioning
40-30-20-10 reps for time:
Overhead Squats *
Row calories

Increase weight each set. OHS: 75/55#, 95/65#, 115/75#, 135/85#

Mon, Jun 17, 2019

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose 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
Clean & Jerks
• 3 sets of 3 reps, work up to 90% of 1RM

Front Squats
• 3 sets of 3 reps, work up to 90% of 1RM

Core
3 rounds:
• 10 Good Mornings 45/35#
• 20 Flutter Kicks

Conditioning
For max reps:
• Tabata Pull-ups
• Tabata Push-ups
• Tabata Air Squats
• Tabata Double Unders

Sat, Jun 15, 2019

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
10 min E2MOM:

• 1 Snatch

Rest 2 min

10 min E2MOM:
• 1 Clean & Jerk

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
3 rounds for time:
• 27 calorie Row
• 21 Kettlebell Swings 70/53#
• 15 Knees to Elbows
• 9 Ring Dips
• 3 Rope Climbs 15’

Fri, Jun 14, 2019

Warm-up
• 400 m Run

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

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

Strength
Back Squat
• 3 sets of 3 reps, work up to 90% of 1RM

Shoulder Press
• 3 sets of 3 reps, work up to 90% of 1RM

Conditioning
15-10-5 reps for time:
• Clean & Jerk 135/95#
• Back Squat 135/95#
Toes-to-bar