Mon, Jan 5, 2015

Warmup
• 10 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Lunges
• 10 PVC Overhead Squats

Strength
Overhead Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

* Rest 2 minutes between each set

Testing
For time:
• 100 Wall Ball Shots 20/14# at 10/9’ target

Core
20 – 15 – 10 – 5 reps of:
AbMat Sit-ups
GHD Back Extensions

Conditioning
12 min AMRAP:
• 12 Overhead Squat
• 12 Box Jumps 24/20”

* Start with just the bar (45/35#)
* After each round, add 20/10#
* Men: 45, 65, 85, 105, 125, 145, etc
* Women: 35, 45, 55, 65, 75, 85, etc

Sat, Jan 3, 2015

Warmup
• 500 m Row
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks
• 10 Air Squats
• 45 sec Spiderman Lunge Right
• 45 sec Spiderman Lunge Left
• 45 sec Pigeon Pose Right
• 45 sec Pigeon Pose Left

Strength
For 9 min, every 3 min:
• 1 Hang Snatch

For 9 min, every 3 min:
• 1 Hang Clean

*Increase weight. Work up to heaviest 1 rep.

Testing
Max unbroken:
• Ring Muscle Ups

Conditioning
• 400 m Run
• 20 Toes-to-bar
• 400 m Run
• 30 Goblet Squats 53/35#
• 400 m Run
• 40 Wall Balls 20/14#
• 400 m Run
• 30 Goblet Squats 53/35#
• 400 m Run
• 20 Toes-to-bar
• 400 m Run

Fri, Jan 2, 2015

Warmup
• 50 Double Unders

3 rounds of:
• 15 Air Squats
• 10 Push-ups
• 5 Pull-ups

Then
• 50 Double Unders
• 30 Arm Circles / Arm Hugs

Strength
Bench Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

* Rest 2 minutes between each set

Core
4 rounds of:
• 10 GHD Glute Ham Raises
• 10 sec L-sit Hold

Conditioning
“Fran”
21-15-9 reps for time:

• Thruster 95/65#
• Pull-ups

5 min Rest

Skinny “Narf”
9-15-21 reps for time:

• Pull-ups
• Thruster 45/35#

Wed, Dec 31, 2014

Warmup
• 300 m Row

2 rounds of:
• 10 Jumping Jacks
• 10 Kettlebell Swings 35/18#
• 10 PVC Passthroughs
• 10 PVC Shoulder Press

Strength
Shoulder Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

* Rest 2 minutes between each set

Core
12-10-8 reps of:
Russian Med Ball Twists
GHD Sit-up
Good Mornings 45/35#

Conditioning
3 rounds for max reps/cals:
• 1 min complete a 200 m Run
• 1 min Box Jumps 20”
• 1 min Jumping Lunges
• 1 min AirBike calories
• 1 min Rest

* Score is total reps + calories

Tue, Dec 30, 2014

Warmup
• 45 sec Spiderman Lunge Right
• 45 sec Spiderman Lunge Left
• 45 sec Pigeon Pose Right
• 45 sec Pigeon Pose Left

2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Arm Circles

Strength
Clean & Jerk (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

* Rest 2 minutes between each set

Core
4 Rounds of:
• 10 m Seal Walks
• 10 Hollow Body Rocks

Conditioning
5 rounds for time:
• 20 Double Unders
• 15 Wall Balls 20/14#
• 10 Ground to Overhead 135/95#

Mon, Dec 29, 2014

Warmup
• 20 cal Air Bike
• 15 Jumping Jacks
• 10 Goblet Squats 53/35#
• 5 Inch Worms

Strength
Front Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

* Rest 2 minutes between each set

Testing
For time:
• 100 Push-ups

Core
6 min EMOM:
• 10 AbMat Sit-ups
Arch Body Hold in remaining time

Conditioning
10 min AMRAP of 2-4-6-8 … +2 reps:
• Overhead Squat 95/65#
• Chest-to-bar Pull-ups

* Continue the +2 rep pattern until time runs out. Score is total reps completed.

Sat, Dec 27, 2014

Warmup
• 400 m Run

3 rounds of:
• 10 Russian Kettlebell Swings 70/53#
• 10 GHD Glute Ham Raises
• 10 Good Mornings 45/35#
• 10 Walking Lunges 45/35#
• 10 PVC Passthroughs

Strength
Squat Complex
3 sets of:
• 1 Overhead Squat
• 3 Front Squat
• 5 Back Squat
* Increase weight each set, as heavy as able to complete all reps.

Bulgarian Split Squat (DB or BB)
• 5 sets of 10 reps / leg @lightweight

Conditioning
5 min AMRAP:
• 10 Toes-to-bar
• 10 Wall Balls 20/14#

2 min Rest

3 min AMRAP:
• 8 Toes-to-bar
• 8 Wall Balls 20/14#

1 min Rest

1 min AMRAP:
• 6 Toes-to-bar
• 6 Wall Balls 20/14#

Fri, Dec 26, 2014

Warmup
• 500 m Row
• 10 m High Kicks
• 10 m High Knees

2 Rounds of:
• 10 PVC Good Mornings
• 10 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs

Strength
Deadlift
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Clean Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM

Snatch Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM

Core
6 minutes of:
• 20 sec Plank Hold
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
“Diane” 21-15-9 reps for time:
• Deadlift 225/155#
• Handstand Push-up

1 min Rest

3 rounds for time:
• 200 m Sprint
• 30 sec Rest
* Score is quickest 200m Run

Wed, Dec 24, 2014

Warmup
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Jumping Jacks
• 20 cal Air-Bike
• 10 m Lunge
• 10 m Lunge Backwards

Strength
Back Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Weighted Pull-ups
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
2 Rounds of:
• 100 Flutter Kicks (left + right = 1)
• 20 AbMat Sit-ups

Conditioning
For time:
• 100 Double Unders
• 80 Air Squats
• 60 Kettlebell Swings 53/35#
• 40 Front Rack Lunges 95/65#
• 20 Hang Power Cleans 95/65#
• 10 Bar Muscle Ups

Tue, Dec 23, 2014

Warmup
• 400 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
Overhead Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Snatch
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
• 20 Rolling V Ups

Conditioning
21-15-9 reps for time:
• One-arm DB Snatch 70/40#
• AirBike calories

Then immediately

21-15-9 reps for time:
• Power Snatch 95/65#
• Burpees