Fri, Jan 28, 2022

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

Strength
10-8-6-4-2 reps:
Back Squat
• Shoulder Press

Setup 2 bars. Start with 50% of 1RM for each and increase by 10% each round to finish around 90%.

Conditioning
6 rounds for time:
• 50 Double Unders
• 10 Back Squats 165/105#

Squats are from the rack.

Wed, Jan 26, 2022

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

Strength
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

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

Conditioning
For time:
• 2000 m Row

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

Tue, Jan 25, 2022

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

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

Start at 50% of 1RM Snatch. Add weight to finish as heavy as possible.

Conditioning
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.

Mon, Jan 24, 2022

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

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

Front Squats
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 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

Conditioning
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#

Sat, Jan 22, 2022

Warm-up
• 200 Single Unders

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 Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 53/35#

Strength
10 min EMOM:
• 1 Snatch
• 2 Hang Cleans

Use 1 bar. Start at 50% of 1RM Snatch. Add weight to finish as heavy as possible.

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

Fri, Jan 21, 2022

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
Back Squat
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM

Deadlifts
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM

Conditioning
4 rounds for max reps:
3 min:

• 3 Clean & Jerks 135/95#
• 6 Toes-to-bar
• 9 Air Squats
1 min:
• Rest

Score is total reps completed.

Wed, Jan 19, 2022

Warm-up
• 20 cal Air Bike

4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Plank Hold
• 15 sec Pike Stretch
• 15 sec Butterfly Stretch

3 rounds:
• 5 Push-ups
• 5 Strict Pull-ups
• 10 sec Pull-up Hold

Strength
10 min E2MOM:
• 6 Dumbbell Bench Press
• 4 Bent Over Barbell Rows
• 2 Weighted Bar Dips

Try to be explosive with these movement, AHAP. Increase weight to finish heavy.

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Russian Twists
• 10 sec Rest

Conditioning
For time:
• Tabata Row until 100/70 calories
• Tabata Push-ups until 100/70 reps

Tabata is 20 seconds of work followed by 10 seconds of rest. Continue this pattern until calories/reps are complete. Start with the rower. When 100 calories for men / 70 calories for women is completed, immediately go into push-ups. Continue the 20 seconds of work followed by 10 seconds of rest until 100 push-ups for men / 70 push-ups for women are completed. Score is total time to complete all calories and reps.

Tue, Jan 18, 2022

Warm-up
• 400 m Run

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

Strength
Snatch
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM

Overhead Squat
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM

Conditioning
For time:
• 12 Bar Muscle-ups
• 24 Box Jump Overs 24/20”
• 48 Power Snatches 95/65#
• 24 Box Jump Overs 24/20”
• 12 Bar Muscle-ups

Mon, Jan 17, 2022

Warm-up
• Tabata Row

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

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

Strength
10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster

Increase weight to finish heavy.

Core
3 rounds:
• 30 Flutter Kicks
• 10 GHD Sit-ups

Conditioning
12 min AMRAP:
• 2 Wall Balls 20/14#
• 2 Burpees
• 4 Wall Balls
• 4 Burpees
• 6 Wall Balls
• 6 Burpees

… continue pattern until time is up.

Sat, Jan 15, 2022

Warm-up
• Reverse Tabata Air Bike

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

Strength
For max rounds completed:
• Death by Clusters 135/95#

Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.

Conditioning
 For time:
• 200-400-600-800 m Run
• 10-20-30-40 Hang Power Snatch *

Decrease weight on the barbell each set: 115/75#, 95/65#, 75/55#, 45/35#

Fri, Jan 14, 2022

Warm-up
• 400 m Run

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

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength
10 min EMOM:
• 2 Back Squat + 2 Deadlifts

Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.

Conditioning
For time:
• 100 Thrusters 75/55#

Every minute, starting at 0:00, perform:
• 5 Toes-to-Bar

Wed, Jan 12, 2022

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

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

Weighted Dips
• 3 sets of 5 reps at 75% of 1RM

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

Conditioning
30-20-10 reps for time:
Hand-release Push-ups
Row (calories)
• Kettlebell Swings 70/53#

Tue, Jan 11, 2022

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

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

3 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
10 min E2MOM:
• 3 Power Snatch
• 3 Overhead Squats

Increase weight to finish as heavy as possible.

Conditioning
10 min E2MOM:
• 15 Overhead Squats 95/65#
• Max Double Unders

Every 2 min, perform 15 OHS then max double unders in the time remaining. Continue for 10 min (5 rounds). Score is total number of double unders.

Mon, Jan 10, 2022

Warm-up
• 300 m Row

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks

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

Strength
Clean & Jerk
• 3 sets of 5 reps at 75% of 1RM

Front Squats
• 3 sets of 5 reps at 75% of 1RM

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

Conditioning
3 rounds for time:
• 21 Chest-to-bar Pull-ups
• 15 Deadlifts 135/95#
• 9 Push Jerks 135/95#

Sat, Jan 8, 2022

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
4 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, Jan 7, 2022

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, Jan 5, 2022

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, Jan 4, 2022

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, Jan 3, 2022

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.

For the next 18 weeks, we’ll alternate between EMOMs and 5/3/1 for strength work. Mondays will be Clean & Jerks and Front Squats, Tuesdays will be Snatch and Overhead Squats, Wednesdays will be Bench and Pull-ups, Fridays will be Back Squats and Deadlifts, and Saturdays will be a mixed bag.

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, Jan 1, 2022

HAPPY NEW YEAR!

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

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

Strength
10 min E2MOM:
• 1 Snatch Pull
• 2 Power Snatches
• 3 Overhead Squats

Clean & Jerks
• 5-3-1 reps, work up to 90% of 1RM

Conditioning
Alternating until 2,022 meters:
• 60 sec: Max Row (meters)
• 
90 sec: 1 Round of ”Cindy

For the first 60 seconds, row as many meters as possible. Within the next 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Repeat this until you’ve completed a total of 2,022 meters on the rower. Score is time.