Fri, Oct 13, 2023

Warm-up
• 300 m Row

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

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Conditioning (part 1)
40-30-20-10 reps for time:
Wall Balls 20/14#
Deadlifts 155/105#

Goal: under 10 min. To achieve this, you’ll need to complete the set of 40 in 4 min (04:00), the set of 30 in 3 min (7:00), the set of 20 in 2 min (9:00) and the set of 10 in under 1 min (< 10:00).

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:
• 21 Squat Cleans 115/75#
• 42 AbMat Sit-ups
• 15 Squat Cleans 115/75#
• 30 AbMat Sit-ups
• 9 Squat Cleans 115/75#
• 18 AbMat Sit-ups

Goal: 8 min.

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 Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Wed, Oct 11, 2023

Warm-up
• 200 Single Unders

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

Weightlifting
Snatch
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Overhead Squat
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

10 min E2MOM:
• 3 Clean & Jerks

Start with 40% of 1RM for clean & jerks and increase by 10% each round to finish around 80%.

Core
21-15-9 reps:
Sit-up to Pike
Hollow Body Rocks

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

2 rounds:
• 60 sec Lying Knee to Chest Right
• 60 sec Lying Knee to Chest Left
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left

Tue, Oct 10, 2023

Warm-up
• 300 m Row

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

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

Conditioning (part 1)
10 rounds for time:
• 10 Thrusters 75/55#
• 30 Double Unders

Goal: 13 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
14 min AMRAP:
• 14 cal Row
• 14 Kettlebell Snatch 53/35#
• 14 Chest-to-bar Pull-ups

Alternate arms as desired for the KB Snatches. Goal: complete 4 rounds. To achieve this, you’ll need to complete each round in under 3 min 30 sec.

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

Mon, Oct 9, 2023

Warm-up
• Tabata Air Bike

2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows

Strength
Week 7/18: 5/3/1 EMOM
10 min E2MOM:
• 5 Bench Press
• 5 Bent Over Barbell Rows

Start with 50% of 1RM and increase by 5% each round to finish around 70%.

Back Squat
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Core
3 rounds:
• 10 GHD Sit-ups
• 20 Mountain Climbers

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, Oct 7, 2023

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

2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges
• 10 Mountain Climbers

Strength
10 min Alternating EMOM:
• Even min: 2 Shoulder Press
• Odd min: 2 Deadlifts

Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.

Conditioning
For time:
• 60 cal Air Bike
• 50 Air Squats
• 40 cal Air Bike
• 30 Push-ups
• 20 cal Air Bike
• 10 Pull-ups

Goal: 10-12 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, Oct 6, 2023

Warm-up
• 400 m Run

3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 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

Conditioning (part 1)
For time:
• 10 Overhead Squats 135/95#
• 50 Double Unders
• 8 Overhead Squats 135/95#
• 50 Double Unders
• 6 Overhead Squats 135/95#
• 50 Double Unders
• 4 Overhead Squats 135/95#
• 50 Double Unders
• 2 Overhead Squats 135/95#
• 50 Double Unders

Goal: 5-7 min.

Conditioning (part 2)
2 rounds for time:
• 500 m Row
• 25 Front Squats 135/95#
• 25 Burpees over Rower

Goal: 12-14 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

Wed, Oct 4, 2023

Warm-up
• 20 cal Air Bike

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Weightlifting
10 min E2MOM:
• 1 Power Snatch
• 1 Hang Power Snatch
• 1 Squat Snatch
• 1 Overhead Squat

Start with 40% of 1RM for snatch and increase by 10% each round to finish around 80%.

Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Hang Cleans
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

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, Oct 3, 2023

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

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

Conditioning (part 1)
21-15-9 reps for time:
Clusters 95/65#
Chest-to-bar Pull-ups

Goal: 8-9 min.

Conditioning (part 2)
16 min AMRAP:
• 2 Ring Dips
• 4 Ring Rows
• 8 Kettlebell Swings 70/53#

Goal: 18 rounds (252 reps). To achieve this, you’ll need to finish each round 53 seconds or faster.

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, Oct 2, 2023

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Push-ups

2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Strength
Week 6/18: 5/3/1 EMOM
Bench Press
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Weighted Dips
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

10 min Alternating EMOM:
Even min:
• 2 Back Squats
• 2 Front Squats
Odd min: Rest

Use the same weight both back and front squats. Start with 50% of 1RM Front Squats and increase by 10% each round to finish around 90%.

Core
For time:
• 100 AbMat Sit-ups

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, Sep 30, 2023

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#

Strength
Week 5/18: 5/3/1 EMOM
Shoulder Press
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Deadlifts
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Conditioning
For time:
• 100 Double Unders
Then, 7 rounds:
• 7 Toes to Bar
• 7 Power Snatch 95/65#
Then:
• 100 Double Unders

Goal: 10-12 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, Sep 29, 2023

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats

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

Conditioning (part 1)
“Tabata Barbell”
• Tabata Deadlift 185/125#
• 1 min Rest
• Tabata Hang Power Clean 135/95#
• 1 min Rest
• Tabata Front Squat 85/55#
• 1 min Rest
• Tabata Push Press 65/45#

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. All movements start from the floor. Goal: exceed 275 total reps. To achieve this, you must average 9 reps per 20 seconds.

Conditioning (part 2)
5 rounds for time:
• 10 Thrusters 75/55#
• 15 cal Row
• 20 Push-ups

Goal: 10 min.

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, Sep 27, 2023

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats

Weightlifting
Snatch
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Overhead Squat
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

10 min EMOM:
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk

Start with 40% of 1RM Push Press and increase by 5% each round. Goal: finish at 85% 1RM.

Core
20-15-10-5 reps:
Knees to Elbows
GHD Sit-ups

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, Sep 26, 2023

Warm-up
• 300 m Row

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

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW

Conditioning (part 1)
For time:
• 8-6-4-2 Bar Muscle-ups
• 40-30-20-10 Wall Balls 20/14#

Goal: 6-8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.

Goal: complete the round of 14.

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, Sep 25, 2023

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

3 rounds:
• 3 Burpee Pull-ups
• 10 Air Squats

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

Strength
Week 5/18: 5/3/1 EMOM
10-8-6-4-2 reps:
Strict Pull-up
Bench Press

Start with 50% of 1RM for bench press and increase by 10% each round to finish around 90%.

Back Squat
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

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, Sep 23, 2023

Warm-up
2 rounds:
• 10 m Sprint Forward­­
• 10 m Sprint Backwards
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 m Walking Lunges

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

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

Strength
Week 4/18: 5/3/1
10-8-6-4-2 reps:
Shoulder Press
Deadlifts

Recommended weight is 50-60-70-80-90% 1RM.

Rest 1-2 min between sets.

Conditioning
3 rounds for max reps:
• 90 sec Air Bike calories
• 30 sec Rest
• 90 sec Russian Kettlebell Swings 53/35#
• 30 sec Rest
• 90 sec Kettlebell Goblet Lunges 53/35#
• 30 sec Rest

The Russian KB swings go to eye-level. The KB goblet lunges can be walking or in-place, one step equals one rep. Rep count goal: ~16 AirBike cal/round, ~40 RKB Swings/round, ~30 KBG Lunges/round. Goal: 250.

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, Sep 22, 2023

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

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

Conditioning (part 1)
For time:
• 2000 m Row

10-9-8-7-6-5-4-3-2-1 reps:
Deadlifts 225/155#
Box Jumps 30/24”

Goal: 20 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
6 rounds for time:

• 50 Double Unders
• 10 Back Squats 165/105#

Squats are from the rack. Goal: 12 min.

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, Sep 20, 2023

Warm-up
• 20 cal Air Bike

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

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

Weightlifting
10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch

Recommended weight is 60% 1RM Snatch.

10 min E2MOM:
• 2 Snatch Grip Pulls
• 1 Snatch

Recommended weight is 80% 1RM Snatch.

Clean
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

Clean & Jerk
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

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, Sep 19, 2023

Warm-up
• 300 m Row

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

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

Conditioning (part 1)
21-15-9 reps for time:
• Power Snatch *
Handstand Push-ups

*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#

Goal: 9 min.

Rest 4 min between workouts.

Conditioning (part 2)
For time:
• 80 Pull-ups

Each time you drop from the bar, perform:
• 8 Devils Press 35/25#

For the Devils Press use two dumbbells each weighing 35 lbs for men and 25 lbs for women. Goal: 10 min.

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, Sep 18, 2023

Warm-up
• 200 Single Unders

4 rounds:
• 10 sec Arm Circles CW
• 10 sec Arm Circles CCW
• 10 sec Jumping Jacks
• 10 sec Mountain Climbers
• 10 sec Butterfly Stretch
• 10 sec Straddle Stretch
• 10 Air Squats

Strength
Week 4/18: 5/3/1 EMOM
Bench Press
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

Weighted Dips
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

10-8-6-4-2 reps:
Back Squat
Strict Pull-up

Recommended weight is 50-60-70-80-90% 1RM.

Core
3 rounds:
• 20 sec Lying Leg Raises
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

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, Sep 16, 2023

Warm-up
• 300 m Row

5 rounds:
• 5 Dumbbell Hang Power Cleans 20/10#
• 5 Dumbbell Thrusters 20/10#

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

Strength
Week 3/18: 5/3/1
Deadlifts
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

Shoulder Press
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

Rest 1-2 min between all sets.

Conditioning
4 rounds for max reps:

• 1 min GHD Sit-ups
• 30 sec Rest
• 1 min Kettlebell Swings 53/35#
• 30 sec Rest
• 1 min Bench Press 95/65#
• 30 sec Rest
• 1 min Goblet Squats 53/35#
• 30 sec Rest

Goal: 400.

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