Wed, Jul 1, 2020

Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 Air Squat to Alternating Single Knee Raises

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band OH Lunges

Strength (7/13 Squat 5.2)
6 sets:

• 3 Front Squats + 6 Back Squats

Weight: 94% of weight used on Monday 5.1

Conditioning
10 rounds for time:
• 30 Double Unders
• 3 Hang Power Cleans 165/115#
• 1 Push Jerk 165/115#

Tue, Jun 30, 2020

Warm-up
• 20 cal Air Bike

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

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

Strength
5 sets:
• 2 Snatch Grip Pulls
• 1 Snatch

5 sets:
• 2 Clean Grip Pulls
• 1 Clean & Jerk

Increase weight to finish heavy.

Core
2 rounds:
• 100 Flutter Kicks
• 10 Evil Wheels

Conditioning
8 min AMRAP:

• 8 Kettlebell Suitcase Deadlifts Right-arm 70/53#
• 8 Kettlebell Suitcase Deadlifts Left-arm 70/53#
• 8 Russian Kettlebell Swings 70/53#
• 8 Box Jumps 30/24”

Sat, Jun 27, 2020

Warm-up
• 200 m Run
• 200 m Run Backwards

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 Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
10 min EMOM:
• 1 Squat Clean
• 1 Bench Press

Setup two bars. Increase weight to finish heavy.

Conditioning
For time:
“Amanda”, 9-7-5 reps:

• Ring Muscle Ups
Squat Snatch 135/95#

Then, “Grace”, 30 reps:
Clean & Jerks 135/95#

Then, “Annie”, 50-40-30-20-10 reps:
• Double Unders
AbMat Situps

Score is total time to complete all three girls.

Fri, Jun 26, 2020

Warm-up
• 300 m Row

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

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength (7/13 Squat 4.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
4 rounds:

• 20 Lying Leg Raises
• 10 MedBall Russian Twists 20/14#

Conditioning
10 min AMRAP:

• 1 Wall Ball 20/14#
• 1 Push-up
• 2 Wall Balls 20/14#
• 2 Push-ups
• 3 Wall Balls 20/14#
• 3 Push-ups

Continue pattern until time is up.

Tue, Jun 23, 2020

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

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

Strength
5-4-3-2-1 reps:
Hang Power Snatches

5-4-3-2-1 reps:
• Hang Power Cleans

Increase weight to finish heavy

Core
6 rounds:
• 20 sec AbMat Situps
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest

Conditioning
30-20-10 for time:

Dumbbell Hang Power Clean & Jerk 50/35#
Chest-to-bar Pull-ups

The DB hang power C&Js are performed with one dumbbell. Switch arms as desired.

Sat, Jun 20, 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 Good Mornings
• 10 PVC Overhead Squats

Strength
10 min E2MOM:
• 6 Bent-over Barbell Row
• 6 Bench Press
Increase weight to finish heavy

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

Conditioning
For time, partition reps how you like:
• 150 Thrusters 45/35#
• 150 Back Rack Box Step Ups 45/35# 20”

Fri, Jun 19, 2020

Warm-up
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 100 Single Unders

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength (7/13 Squat 3.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
3 rounds:

• 30 Flutter Kicks
• 10 Evil Wheels

Conditioning
10-8-6-4-2 reps for time:

Bar Muscle Ups
Deadlifts 225/155#
Bar-Facing Burpees

Can’t do bar MU? Substitute them with chest-to-bar pull-ups and dips. Can’t do CTB, sub w/ pull-ups and dips. Can’t do pull-ups sub w/ rings rows and bench or stacked-plates, seated-on-the-floor dips.