Sat, Aug 17, 2019

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

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

Strength
Barbell Lunges
• 3 sets at 10 reps AHAP

Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#

Conditioning
Alternate until 2,000 meters:
• 60 sec: Max Row (meters)
• 
90 sec: 1 Round of ”Cindy

For the first 60 seconds, row as many meters as possible. Within the next 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Repeat this until you’ve completed a total of 2,000 meters on the rower. Score is time.

Fri, Aug 16, 2019

Warm-up
3 rounds:
• 100 m Row
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength (Texas Method 3.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

Conditioning
12 min AMRAP:
• 1 Power Clean 135/95#
• 1 Toes-to-bar
• 2 Power Cleans 135/95#
• 2 Toes-to-bar
• 3 Power Cleans 135/95#
• 3 Toes-to-bar

Continue pattern until time is up.

Wed, Aug 14, 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 (Texas Method 3.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 3.1

Bench Press
• 3 sets of 5 reps at 90% of 5RM 2.3

Dips
• 3 sets of 10 reps

GHD Back Extensions
• 5 sets of 10 reps

Conditioning
4 rounds for time:
• 50 Double Unders
• 25 Deadlifts 155/105#
• 25 Wall Balls 20/14#

Tue, Aug 13, 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 (thigh/knee/floor)
• 7 sets of 1 complex
Start light; increase weight each set.

Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest

Conditioning
For time:
• 400 m Run
• 300 m Row

Then, 10-8-6-4-2 reps:
Front Squats 135/95#
Strict Pull-ups

Then:
• 300 m Row
• 400 m Run

Mon, Aug 12, 2019

Warm-up
• 400 m Run

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

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

Strength (Texas Method 3.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM 2.3

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM 1.3

Deadlift
• 1 set of 5 reps at 90% of 5RM

Conditioning
21-15-9 reps for time:
• Burpee Box Jumps 24/20”
Push Press 95/65#

Sat, Aug 10, 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

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min E2MOM:
• 1 Snatch

10 min E2MOM:
• 1 Clean & Jerk

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

Core
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 45/35#
• 10 AbMat Sit-ups

Conditioning
20 min AMRAP:
• 20 Assault AirBike (calories)
• 20 Front Rack Lunges 45/35#
• 20 Thrusters 45/35#

Fri, Aug 9, 2019

Warm-up
• 20 cal Air Bike

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

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Strength (Texas Method 2.3)
Back Squat
• Test for new 5RM

Bench Press
• Test for new 5RM

Power Snatch
• 6 sets of 2 reps, straight light and work up to as heavy as possible

Conditioning
For time:
• 10-20-30-40-50 Air Squats
• 50-40-30-20-10 Kettlebell Swings 53/35#

Wed, Aug 7, 2019

Warm-up
• 300 m Row

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

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

Strength (Texas Method 2.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 2.1

Shoulder Press
• 3 sets of 5 reps at 90% of Fri 1.3

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

Conditioning
5 min AMRAP:
• 5 Squat Cleans 155/105#
• 10 Chest-to-bar Pull-ups

Immediately into,
5 min AMRAP:
• 5 Squat Cleans 155/105#
• 10 Toes-to-bar

Tue, Aug 6, 2019

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch 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
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy.

Core
3 rounds:
• 10 Lying Leg Raises
• 10 Evil Wheels

Conditioning
For time:
• 150 Double Unders

Then, 1-2-3-4-5-6-7-8-9-10 reps:
Deadlifts 225/155#
Bar Facing Burpees

Then:
• 150 Double Unders

Mon, Aug 5, 2019

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Wall Balls 20/14#

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 Downward Facing Dog
• 30 sec Upward Facing Dog

Strength (Texas Method 2.1)
Back Squat
• 5 sets of 5 reps at 90% of Fri 1.3

Bench Press
• 5 sets of 5 reps at 90% of Wed 1.2

Deadlift
• 1 set of 5 reps at 90% of Mon 1.1

*take 3-4 sets to warm-up up to working sets

Conditioning
Every 90 sec for 9 min:
• 200 m Row
• Max Bench Presses 95/65#

Every 90 seconds for 9 minutes (6 sets), row 200 meters then perform as many bench presses as possible in the remaining time. Repeat for a total of 6 sets. Score is total bench presses completed.