Tue, Mar 19, 2024

Warm-up
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning (part 1)
3 rounds for time:
• 5 Hang Squat Snatch 135/95#
• 10 Bar-Facing Burpees

Goal: 6 min.

Rest 2 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 10 Power Cleans 135/95#
• 20 Pull-ups

Goal: 8 min.

Rest 4 min between workouts.

Conditioning (part 3)
3 rounds for time:
• 30 AbMat Sit-ups
• 15 Kettlebell Swings 70/53#
• 30 Wall Balls 20/14#

Goal: 10 min.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Child’s Pose

Mon, Mar 18, 2024

Warm-up
2 rounds:
• 50 Double Unders
• 20 Mountain Climbers

3 rounds:
• 10 Band Standing Chest Press
• 10 Band Pull-a-parts
• 10 Band Around-the-World CW
• 10 Band Around-the-World CCW

Week 6 of 6 of this cycle.
Strength
8 sets:
• 4 Back Squats

Weight: 90% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Dumbbell Bench Press
Pendlay Row

Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Use 2 dumbbells for the bench press and a barbell for the row. Rest 2 min between sets.

4 sets 15, 12, 10, 8 reps:
Decline Close-Grip Bench Press

Weight: 55%, 60%, 65%, 70% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped

Sat, Mar 16, 2024

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Box Shoulder Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
7 sets:
• 5 Back Squats

Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 6, 4, 2 reps:
Seated Dumbbell Presses

Weight: 65%, 70%, 75%, 80%, 85% of 1RM. Rest 1-2 min between sets.

Conditioning
“The Longest Mile”
4 rounds for time:
• 10 Burpees
• 100 m Run
• 10 Air Squats
• 100 m Run
• 10 Push-Ups
• 100 m Run
• 10 Sit-Ups
• 100 m Run

Source: 
board.crossfit.com. Goal: 16 min.Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Fri, Mar 15, 2024

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

Conditioning (part 1)
8 rounds for time:
• 10 Russian Kettlebell Swings 70/53#
• 10 Overhead Squats 75/55#
• 10 Lunges 75/55#

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
9 min AMRAP:

• 15 Toes-to-Bar
• 5 Power Snatches 115/75#

Goal: 6 rounds.

Core
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Wed, Mar 13, 2024

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

Weightlifting
6 sets:

• 2 Snatch

Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

4 sets:
• 2 Snatch Grip Pulls
• 1 Snatch

Weight: 80%, 85%, 90%, 95% of 1RM.

6 sets:
• 2 Clean & Jerk

Weight: 75% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

4 sets:
• 2 Clean Grip Pulls
• 1 Clean

Weight: 80%, 85%, 90%, 95% of 1RM.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Tue, Mar 12, 2024

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

Conditioning (part 1)
8 rounds for max calories/reps:
• 1 min: Max Row (calories)
• 1 min: Max Wall Balls 20/14#

Goal: 250 (100 cal, 150 wb).

Rest 5-10 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 30 Pull-ups
• 20 Deadlifts BW/70%BW
• 10 Handstand Push-ups

BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 8-10 min.

Core
• 20 Strict Toes-to-bar

Cool-down
• 300 m Row (easy)

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

2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose

Mon, Mar 11, 2024

Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Week 5 of 6 of this cycle.
Strength
6 sets:
• 6 Back Squats

Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Incline Bench Press 30°
Strict Pull-ups

Weight: 45%, 50%, 55%, 60%, 65% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

4 sets 15, 12, 10, 8 reps:
Dumbbell Tricep Kickback

Weight: 55%, 60%, 65%, 70% of 1RM. Single arm, using 1 dumbbell. Rest 2 min between sets.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

Sat, Mar 9, 2024

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 sets:
• 3 Back Squats

Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
Shoulder Presses
Deadlifts

Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.

Conditioning
For time:
30-20-10 reps:

• Double Unders
Dumbbell Thrusters 35/25#

Then, 40-30-20-10 reps:
• Double Unders
Dumbbell Lunges 35/25#

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

Use two dumbbells for thrusters and lunges, each weighing 35 lbs for males and 25 lbs for females. Score is total time to complete all three. Goal: 22 min.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Fri, Mar 8, 2024

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

Conditioning (part 1)
10 rounds for time:
• 200 m Run
• 8 Overhead Squats 95/65#

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
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

Goal: 5 rounds.

Core
• Reverse Tabata Hollow Body Hold

A reverse tabata is 8 rounds of 10 sec of the hold, 20 sec of rest.

Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped

Wed, Mar 6, 2024

Warm-up
• 100 Single Unders

3 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Weightlifting
5-4-3-2-1 reps:

Hang Power Snatches

Weight: 50%, 60%, 70%, 80%, 90% of 1RM. Rest 1-2 min between sets.

3 sets:
• 5 Snatch Grip Pulls

Weight: 85%, 95%, and 105% of 1RM Snatch. Rest 1-2 min between sets.

4 sets:
• 4 Snatch

Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

5-4-3-2-1 reps:
• Hang Power Cleans

Weight: 50%, 60%, 70%, 80%, 90% of 1RM. Rest 1-2 min between sets.

4 sets:
• 3 Jerks (behind the neck)

Weight: 75%, 80%, 85%, and 90% of 1RM Jerk. Rest 1-2 min between sets.

4 sets:
• 4 Clean & Jerk

Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Tue, Mar 5, 2024

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

Conditioning (part 1)
5 rounds for time:
• 9 Box Jumps 30/24”
• 9 Deadlifts 225/155#

Goal: 6 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min alternating EMOM:

­Even min:
• 6 Snatch 95/65#
• Max Burpees
Odd min:
• 6 Clean & Jerk 95/65#
• Max Burpees

Within the first minute, perform 6 snatches (any way), then max burpees. Within the second minute, perform 6 clean & jerks (any way), then max burpees. Repeat alternating pattern for 10 min. Score is total number of burpees. Goal: 60.

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

Cool-down
3 rounds:
• 30 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Child’s Pose

Mon, Mar 4, 2024

Warm-up
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 10 Band Triceps Pushdowns
• 10 Standing Toe Touch to Overhead Reach
• 10 Dumbbell Chest Fly 15/10#

Week 4 of 6 of this cycle.
Strength
8 sets:
• 4 Back Squats

Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Bench Press
Bent-over Dumbbell Row

Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the rows. Rest 2 min between sets.

4 sets to failure:
Bar Dips

Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.

Cool-down
2 min:
• Walk on Treadmill or slow Row

3 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Sat, Mar 2, 2024

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
7 sets:
• 5 Back Squats

Weight: 75% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
Seated Dumbbell Presses
Deadlifts

Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.

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

Goal: 16 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Fri, Mar 1, 2024

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#

Conditioning (part 1)
10-8-6-4-2 reps for time:
Chest-to-bar Pull-ups
Deadlifts 225/155#
Bar-Facing Burpees

Goal: 7 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
2 rounds for time:

• 1000/800 m Row
• 100 Double Unders

Every 2 min (starting at 2:00):
• 3 Power Clean & Jerks 135/95#

Note: 1000 meters per round for males and 800 meters per round for females. Roll-over meters count. Once the rower’s display shows 1000/800 meters, start double-unders. When the 2-min marks hit, stop what you’re doing and perform 3 C&Js. Score is total time to complete. Goal: 15 min.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Wed, Feb 28, 2024

Warm-up
• 400 m Run

3 rounds:
• 10 Side to Side Jumps
• 10 Jumping Air Squats

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

Weightlifting
8 sets:

• 1 Snatch

Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

3 sets:
• 3 Snatch Grip Push Press
• 3 Overhead Squats

Weight: 80%, 90%, 100% of 1RM Snatch. Snatch Grip Push Presses are from the back, from the rack.

8 sets:
• 1 Clean & Jerk

Weight: 70% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

3 sets:
• 2 Push Press
• 1 Jerk

Weight: 55%, 60%, 65% of 1RM Jerk.

Cool-down
• 300 m Row (easy)

3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle

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

Tue, Feb 27, 2024

Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Duck Walk

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Samson Stretch Right
• 30 sec Samson Stretch Left

Conditioning (part 1)
5 rounds for max reps:
3 min:
• 400 m Row
• Max Front Squats
1 min: Rest

Round 1: 135/85#
Round 2: 115/75#
Round 3: 95/65#
Round 4: 75/55#
Round 5: 45/35#

Barbell starts from the ground. Goal: 100.

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:

• 400 m Run
• 21 Wall Balls 20/14#
• 21 Kettlebell Swings 53/35#
• 400 m Run
• 15 Wall Balls 20/14#
• 15 Kettlebell Swings 53/35#
• 400 m Run
• 9 Wall Balls 20/14#
• 9 Kettlebell Swings 53/35#

Goal: 10 min.

Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Mon, Feb 26, 2024

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Front Squats 45/35#

Week 3 of 6 of this cycle.
Strength
6 sets:
• 6 Back Squats

Weight: 70% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Dumbbell Bench Press
Pendlay Row

Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the bench press and a barbell for the row. Rest 2 min between sets.

4 sets 15, 12, 10, 8 reps:
Decline Close-Grip Bench Press

Weight: 50%, 55%, 60%, 65% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

Core
3 rounds:

• 30 Flutter Kicks
• 10 Evil Wheels

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Sat, Feb 24, 2024

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Strength
10 sets:
• 3 Back Squats

Weight: 75% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Shoulder Presses
Deadlifts

Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.

Conditioning
20 min AMRAP:
• 5 Burpees
• 10 Kettlebell Swings 53/35#
• 20 Air Squats

Goal: 10 rounds.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Fri, Feb 23, 2024

Warm-up
• 300 m Row

3 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks

Conditioning (part 1)
40-30-20-10 reps for time:
AbMat Sit-ups
• Hang Power Snatch *

Increase weight on the barbell each set: 45/35#, 75/55#, 95/65#, 115/75#

Goal: 13 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 2 Overhead Plate Lunges 45/35#
• 2 Box Jump Overs 24/20”
• 4 Overhead Plate Lunges 45/35#
• 4 Box Jump Overs 24/20”
• 6 Overhead Plate Lunges 45/35#
• 6 Box Jump Overs 24/20”
… continue pattern until time is up.

Goal: complete rounds of 16.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Wed, Feb 21, 2024

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Sit-up to Pike
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Weightlifting
6 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat

Weight: 65%, 75%, 85% of 1RM Snatch.

6 sets:
• 2 Snatch

Weight: 65% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

6 min EMOM:
• 1 Power Clean
• 1 Hang Clean

Weight: 65%, 75%, 85% of 1RM Clean.

6 sets:
• 2 Clean & Jerk

Weight: 65% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose