Sat, Dec 14, 2019

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

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

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

Conditioning
5 rounds for max reps:
• 30 sec AirBike (calories)
• 90 sec Rest
• 30 sec Snatch 115/75#
• 90 sec Rest
• 30 sec Row (calories)
• 90 sec Rest
• 30 sec Clean & Jerk 115/75#
• 90 sec Rest
• 30 sec SkiErg (calories)
• 90 sec Rest

Fri, Dec 13, 2019

Warm-up
• 300 m Row

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

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

Strength
Back Squat
• 3 sets of 5 reps at 75% of 1RM

Deadlifts
• 3 sets of 5 reps at 75% of 1RM

Conditioning
3 rounds for time:
• 30 AbMat Sit-ups
• 13 Deadlifts 135/95#
• 30 Wall Balls 20/14#

Wed, Dec 11, 2019

Warm-up
• 200 Single Unders

4 rounds:
• 5 PVC Passthroughs
• 5 PVC Around the World /side
• 5 PVC Good Mornings
• 5 PVC Overhead Squats

2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#

Strength
10 min EMOM:
• 3 Bench Press + 3 Strict Pull-up  

Increase weight to finish heavy.

Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups

Conditioning
10 rounds for time:
• 2 Squat Cleans 155/105#
• 8 Burpee Box Jump Overs 24/20”

Tue, Dec 10, 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 Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Snatch
• 3 sets of 5 reps at 75% of 1RM

Overhead Squat
• 3 sets of 5 reps at 75% of 1RM

Conditioning
5 rounds for max calories:
2 min:
• 10 Hang Power Snatch 95/65#
• 30 Double Unders
• Max Row (calories)

1 min:
• Rest

Mon, Dec 9, 2019

Warm-up
• 400 m Run

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

3 rounds:
• 6 Jumping Lunges
• 6 Air Squats

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks

Increase weight to finish heavy.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Conditioning
18-15-12-9-6-3 reps:
• Dumbbell Thrusters 50/35#
Chest-to-bar Pull-ups

Sat, Dec 7, 2019

Warm-up
• Tabata Row

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

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

Strength
Overhead Squat
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Core
6 rounds:

• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
10 rounds for time:
• 3 Bar Muscle-ups
• 6 Handstand Push-ups
• 12 AirBike calories

Fri, Dec 6, 2019

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

3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Conditioning
4 min AMRAP (0:00-4:00):
• 8 Sumo Deadlift High-pulls 75/55#
• 8 Bar Facing Burpees

1 min Rest (4:00-5:00)

3 min AMRAP (5:00-8:00):
• 6 Sumo Deadlift High-pulls 95/65#
• 6 Bar Facing Burpees

1 min Rest (8:00-9:00)

2 min AMRAP (9:00-11:00):
• 4 Sumo Deadlift High-pulls 115/75#
• 4 Bar Facing Burpees

1 min Rest (11:00-12:00)

1 min AMRAP (12:00-13:00):
• 2 Sumo Deadlift High-pulls 135/85#
• 2 Bar Facing Burpees

Wed, Dec 4, 2019

Warm-up
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM 

Conditioning
4 rounds for time:
• 30 calorie Row
• 20 Toes to Bar
• 10 Hang Squat Cleans 135/95#

Tue, Dec 3, 2019

Warm-up
• 400 m Run

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead 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
Snatch
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM

Core
3 rounds of:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Conditioning
8 min AMRAP:
• 6 Single Arm Dumbbell Shoulder-to-Overhead 50/35#
• 12 Single Dumbbell Box Step-ups 50/35# 20”

Alternating not required, switch arms/legs as preferred.

Mon, Dec 2, 2019

Warm-up
• 100 Single Unders
• 50 Double Unders

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

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
Week 12 of 12 – Hatch Squat
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

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

Conditioning
33-27-21-15-9 reps:
• Kettlebell Swings 53/35#
• Pull-ups