Fri, Apr 30, 2021

Warm-up
• 400 m Run

2 rounds:
• 10 m Bear Crawl
• 10 m Broad Jumps

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

Strength
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

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

Conditioning
5 rounds for time:
• 30 Box Jump Overs 24/20#
• 30 Wall Balls 20/14#

Wed, Apr 28, 2021

Warm-up
• Reverse Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs

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 Straddle Stretch

Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

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

Core
40-30-20-10 seconds/reps:
Front Leaning Rest on Rings
Lying Leg Raises

Conditioning
“Double Jackie”
2 rounds for time:

• 1000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Tue, Apr 27, 2021

Warm-up
• 300 m Row

3 rounds:
• 40 sec Thoracic Spine BB 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
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

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

Conditioning
5 rounds for time:
• 10 Sumo Deadlift High Pull 75/55#
• 10 Knees-to-elbow
• 10 Power Snatches 75/55#
• 10 Toes-to-bar

Mon, Apr 26, 2021

Warm-up
2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 200 m Run
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
5 rounds:
• 10 Slam Balls 30/20#
• 20 Seal Walk steps

Conditioning
10 min AMRAP:
• 5 Hang Squat Cleans 95/65#
• 10 Burpees Lateral Over Bar

Sat, Apr 24, 2021

Warm-up
• 300 m Row

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 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Thruster
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Deadlift
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

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

Conditioning
8 rounds for time:
• 10 Russian Kettlebell Swings 70/53#
• 10 Overhead Squats 95/65#
• 200 m Run

Fri, Apr 23, 2021

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
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Back Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Conditioning
3 rounds for time:

• 30 Pull-ups
• 20 Dumbbell Deadlifts 70/50#x2
• 10 Handstand Push-ups

Use two (2) dumbbells, 70/53# each, for the deadlifts.

Wed, Apr 21, 2021

Warm-up
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 50 Single-unders

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Downward Facing Dog
• 40 sec Goblet Squat Hold 53/35#
• 20 sec Upward Facing Dog

Strength
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Weighted Pull-ups
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Core
• 30 Strict Toes-to-bar

Conditioning
42-30-18 reps for time:
AbMat Sit-ups
Row calories
Thrusters 75/55#

Tue, Apr 20, 2021

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Squat Hold
• 30 sec Box Shoulder Stretch

Strength
Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Overhead Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Conditioning
15 min EMOM:
• 2 Snatches 135/95#
• Max Burpee Box Jump Overs 24/20”

Every minute, perform 2 snatches (anyway), then max burpee box jump overs in the remaining time. Score is total number of burpee box jump overs.

Mon, Apr 19, 2021

Warm-up
• 400 m Run

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#

3 rounds:
• 6 Jumping Lunges
• 6 Jumping Jacks

Strength
Clean & Jerk
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Core
21-15-9 reps:
Lying Leg Raises
GHD Hip Extensions

Conditioning
For time:
• 100 Double Unders
Then, 10 rounds:

• 5 Hang Power Cleans 115/75#
• 10 Push-ups
Then:
• 100 Double Unders

Sat, Apr 17, 2021

Warm-up
3 rounds:
• 20 Side to Side Jumps
• 10 Jumping Jacks
• 10 Jumping Lunges

3 rounds:
• 10 KB Hand to Hand Swing
• 5 KB Thruster /arm

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Leg Swings /leg

Strength
Thruster
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Deadlift
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Core
6 rounds:
• 20 sec Mountain Climbers
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest

Conditioning
15 min AMRAP:
• 5 Wall Balls 20/14#
• 5 AirBike calories
• 10 Wall Balls 20/14#
• 10 AirBike calories
• 15 Wall Balls 20/14#
• 15 AirBike calories
… continue pattern until time is up.