Wed, Feb 4, 2015

Warmup
• 400 m Run

3 rounds of:
• 10 Deadlifts 45/35#
• 10 Push Presses 45/35#
• 10 Good Mornings 45/35#
• 10 Walking Lunges 45/35#

Strength
Deadlift
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM

Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 reps @100% of Snatch 1RM

Core
5 rounds of:

• 20 Flutter Kicks
• 10 Russian Med Ball Twists

Conditioning
For time:
• 50 Double Unders
• 40 AbMat Sit-ups
• 30 Deadlifts 135/95#
• 20 Box Jumps 30/24”
• 10 Handstand Push-ups
• 20 Box Jumps 30/24”
• 30 Deadlifts 135/95#
• 40 AbMat Sit-ups
• 50 Double Unders

Tue, Feb 3, 2015

Warmup
3 rounds:
• 100 m Row
• 10 Wall Balls 20/14#

• 20 PVC Passthoughs
• 20 Jumping Lunges

Strength
Back Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Weighted Pull-ups
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
3 rounds:

• 20 GHD Situps
• 20 Good Mornings 45/35#

Conditioning
21-18-15-12-9-6-3 reps for time:
• Back Squat 135/95#
• Air Bike calories

* No rack.

Mon, Feb 2, 2015

Warmup
• 15 cal Air-Bike
• 15 Band Pull-a-parts
• 15 Band Passthroughs
• 15 Band Overhead Squats

3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold

Strength
Overhead Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Snatch
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest

Testing
For time:
• 800 m Run

Conditioning
5 min AMRAP of 3-6-9-12… reps:

• Power Snatches 115/80#
• Burpees

2 min Rest

5 min AMRAP of 3-6-9-12… reps:
• Overhead Squats 115/80#
• Toes-to-bar

Sat, Jan 31, 2015

Warmup
3 rounds:
• 30 sec Double Unders
• 30 sec Toe Touches
• 30 sec Air Squats
• 30 sec Jumping Jacks
• 30 sec Cossack/Side Lunges
• 30 sec Rest

Then:
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)

Strength
10 min EMOM:
• 3 Position Snatch (Hip, Knee, Floor)

10 min EMOM:
• 3 Position Clean (Hip, Knee, Floor)

Testing
For time:
• 100 Kettlebell Swings 53/35#

Conditioning
For time:
• 30 cal Row
• 30 AbMat Situps
• 30 Box Jumps 24/20”
• 30 Front Rack Lunges 95/65#
• 30 Kettlebell Snatches 53/35#
• 30 Front Rack Lunges 95/65#
• 30 Box Jumps 24/20”
• 30 AbMat Situps
• 30 cal Row

Fri, Jan 30, 2015

Warmup
• 400 m Run

3 rounds of:
• 10 KB Hand to Hand Swing
• 8 KB Clean & Push Press /arm
• 6 Hand-release Burpees

Strength
Shoulder Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Bench Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
3 rounds of:
• 10 Weighted AbMat Sit-ups
• 10 Ball Slams
* as heavy as possible

Conditioning
“Cindy” 20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Wed, Jan 28, 2015

Warmup
• 20 cal Air Bike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Air Squats w/ 3 sec bottom hold
• 10 Jumping Lunges
• 10 PVC Around the Worlds

Strength
Front Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Clean & Jerk
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

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

Conditioning
2 rounds for time:
• 10 Shoulder-to-Overhead 115/75#
• 200 m Run
• 10 Shoulder-to-Overhead 115/75#
• 200 m Run
• 10 Toes-to-bar
• 200 m Run
• 10 Toes-to-bar
• 200 m Run

Tue, Jan 27, 2015

Warmup
• 100 m Run
• 100 m Run Backwards

2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec PVC Good Mornings
• 30 sec PVC Deadlifts

Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Clean Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM

Snatch Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM

Core
3 rounds of:

• 10 m Slide to Hollow
• 10 m Seal Walks

Conditioning
For time:

• 500 m Row

Then 3 rounds of:
• 5 Dumbbell Deadlift 70/45#
• 7 Lateral Burpee Box Jump 24/20”

Then:
• 500 m Row

Then 3 rounds of:
• 5 Dumbbell Deadlift 70/45#
• 7 Lateral Burpee Box Jump 24/20”

Then:
• 500 m Row

*Notes: Dumbbells must touch the ground before each deadlift rep. Full extension at the top of the burpee box jump is not required. OK to step down.

Mon, Jan 26, 2015

Warmup
• 300 m Row
• 50 Double Unders

3 rounds:
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold

• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
Back Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Weighted Pull-ups
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Testing
For time:
• 50 cal Air Bike

Core
3 rounds:
• 10 GHD Sit-ups
• 10 sec GHD Sit-up hold
• 10 GHD Hip Extensions
• 10 sec GHD Hip Extension hold

*The hold positions the body is parallel with the ground.

Conditioning
15 minute AMRAP:
• 5 Power Cleans 155/105#
• 10 Pull-ups
• 15 Wall Balls 20/14#

Sat, Jan 24, 2015

Warmup
4 rounds:
• 25 Double Unders
• 8 Air Squats
• 8 Kettlebell Swings 35/18#
• 8 PVC Passthroughs

Then:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#

Strength
• Death by Clean & Jerk 135/95#

Complete 1 C&J the 1st minute, 2 C&J the 2nd minute, 3 C&J the 3rd minute, and so on until you cannot complete the total reps in the given time.

Testing
• Max Unbroken Bar Muscle Ups

Conditioning
4 rounds for time:
• 2 Rope Climbs 15’
• 4 DB Snatches per arm 70/50#
• 600 m Row

5 min Rest

• Tabata Sprints