Sat, Oct 5, 2019

Warm-up
• 300 m Row

2 rounds:
• 10 m Bear Crawl
• 10 Air 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
• 30 sec Pike Stretch
• 30 sec Plank Hold

Strength
Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench

Deficit Deadlift 4”
• 5 reps at 30% of 1RM Deadlift
• 5 reps at 40% of 1RM Deadlift
• 3 reps at 50% of 1RM Deadlift
• 3 reps at 60% of 1RM Deadlift

Conditioning
3 rounds for time:

• 30 Kettlebell Thrusters 2 x 35/18#
• 30 Kettlebell Sumo Deadlift High Pulls 2 x 35/18#
• 10 Muscle-ups

Fri, Oct 4, 2019

Warm-up
• 400 m Run

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 10 reps at 60% of 1RM
• 10 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM

Core
• Tabata Hollow Holds

Conditioning
“Diane”
21-15-9 reps for time:
Deadlifts 225/155#
Handstand Push-ups

2 min Rest

21-15-9 reps for time:
Toes-to-bar
Push-ups

Wed, Oct 2, 2019

Warm-up
• 20 cal Air Bike

3 rounds:
• 5 Candlesticks
• 10 Air Squats

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

Strength
Clean
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM

Clean Grip Pulls
• 3 reps at 95% of 1RM Clean
• 3 reps at 105% of 1RM Clean

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
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.

Tue, Oct 1, 2019

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
Snatch
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM

Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch

Conditioning
For time:
• 200 m Run
• 30 Hang Power Cleans 95/65#
• 400 m Run
• 20 Hang Power Cleans 95/65#
• 600 m Run
• 10 Hang Power Cleans 95/65#

Mon, Sep 30, 2019

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Strength
Week 3 of 12 – Hatch Squat
Back Squat
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM

Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

Conditioning
6 rounds for time:
• 5 Power Snatches 115/75#
• 50 Double Unders

Sat, Sep 28, 2019

Warm-up
3 rounds:
• 20 sec Straight-leg Sit-up feet Together
• 10 sec Rest
• 20 sec Straight-leg Sit-up feet Wide
• 10 sec Rest
• 20 sec Kettlebell Deadlifts 53/35#
• 10 sec Rest
• 20 sec Single Unders
• 10 sec Rest

Strength
10-8-6-4-2 reps:
• Bench Press
Deadlift

Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.

Conditioning
3 rounds for max reps:
• 1 min Max AirBike (calories)
• 1 min Max Bar-Facing Burpees
• 1 min Max AbMat Sit-ups
• 1 min Supinated Deadlift Hold 185/125#
• 1 min Rest

For the supinated deadlift hold, lift barbell with palms out using proper deadlift form and hold at the top for 1 min. Each time the barbell drops before time is up, perform 10 push-ups. If time ends during push-ups, continue push-ups in the Rest min. If time remains after push-ups, repeat deadlift hold until time is up.

Fri, Sep 27, 2019

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

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

Strength
Jerk (behind the neck)
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM

Clean
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
Russian Kettlebell Swing 70/53#
Kettlebell Goblet Squat 70/53#
Chest-to-bar Pull-ups

Wed, Sep 25, 2019

Warm-up
• 300 m Row

2 rounds:
• 10 Cossack Side Lunges
• 30 sec Squat Hold

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

Strength
Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 55% of 1RM
• 2 sets of 5 reps at 60% of 1RM

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM

Conditioning
2 rounds for time:
• 25 Deadlifts 225/155#
• 400 m Run
• 50 Wall Balls 20/14#
• 400 m Run

Tue, Sep 24, 2019

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Jerk (in front of neck)
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM

Snatch Grip Pulls
• 5 reps at 95% of 1RM
• 5 reps at 105% of 1RM

Conditioning
4 rounds for max reps:
• 2 min: Row (calories)
• 1 min: Push Press 95/65#

Mon, Sep 23, 2019

Warm-up
• 400 m Run

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 Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 2 of 12 – Hatch Squat
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM

Core
3 rounds:
• 20 MedBall Twists 20/14#
• 30 Flutter Kicks

Conditioning
8 min AMRAP:
• 10 Toes-to-bar
• 5 Squat Cleans 135/95#