Fri, Jan 24, 2020

Warm-up
• 300 m Row

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
For time:
• 21 Squat Cleans 135/95#
• 42 AbMat Sit-ups
• 15 Squat Cleans 135/95#
• 30 AbMat Sit-ups
• 9 Squat Cleans 135/95#
• 18 AbMat Sit-ups

Wed, Jan 22, 2020

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
40-30-20-10 reps for time:
Wall Balls 20/14#
Deadlifts 155/105#

Tue, Jan 21, 2020

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
14 min AMRAP:
• 14 cal Row
• 14 Kettlebell Snatch 53/35#
• 14 Chest-to-bar Pull-ups

Sat, Jan 18, 2020

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:
• 60 cal Air Bike
• 50 Air Squats
• 40 cal Air Bike
• 30 Push-ups
• 20 cal Air Bike
• 10 Pull-ups

Fri, Jan 17, 2020

Warm-up
• 400 m Run

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge 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
2 rounds for time:
• 500 m Row
• 25 Front Squats 135/95#
• 25 Burpees over Rower

Wed, Jan 15, 2020

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 for max time:
• Max L-Sit Hold (Parallettes)
• 10 GHD Hip Extensions

Conditioning
For time:
• 10 Overhead Squats 135/95#
• 50 Double Unders
• 8 Overhead Squats 135/95#
• 50 Double Unders
• 6 Overhead Squats 135/95#
• 50 Double Unders
• 4 Overhead Squats 135/95#
• 50 Double Unders
• 2 Overhead Squats 135/95#
• 50 Double Unders

Tue, Jan 14, 2020

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
16 min AMRAP:
• 2 Ring Dips
• 4 Ring Rows
• 8 Kettlebell Swings 70/53#

Mon, Jan 13, 2020

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
For time:
• 100 AbMat Sit-ups

Conditioning
21-15-9 reps for time:
Clusters 95/65#
Chest-to-bar Pull-ups

Sat, Jan 11, 2020

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
For time:
• 100 Double Unders

Then, 7 rounds:
• 7 Toes to Bar
• 7 Power Snatch 95/65#

Then:
• 100 Double Unders