Mon, May 11, 2015

Warmup
• 20 cal Air-Bike
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

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

Strength
Snatch (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Rest at least 2 minutes between each set

Core
4 rounds:
• 10 Hollow Rocks
• 10 Toes-to-bar

Conditioning
27-21-15-9 reps for time of:
Row (calories)
Wall Balls 20/14#

Sat, May 9, 2015

Warmup
• 20 cal Air Bike

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

Then,
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
4 sets of:
• 7 Front Squat
• 13 Back Squat

After completing the 7 front squats, rack the weight, then immediately perform the 13 back squats. Try set 1 at 50% of 1RM front squat, set 2 at 55%, set 3 at 60%, and set 4 at 65%.

Conditioning
“Tommy V” For time:
• 21 Thruster 115/80#
• 12 Rope Climb 15’
• 15 Thruster
• 9 Rope Climb
• 9 Thruster
• 6 Rope Climb

Fri, May 8, 2015

Warmup
• 300 m Row

3 rounds of:
• 10 Jumping Jacks
• 10 PVC Passthroughs
• 10 sec Handstand Hold

Strength
Shoulder Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

Core
3 rounds of:
• 40 Seal Walk steps
• 10 GHD Sit-ups

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

3 min Rest

For time:
• 1 mile Run

Wed, May 6, 2015

Warmup
• 50 Double Unders

3 rounds of:
• 15 Air Squats
• 10 Push-ups
• 5 Pull-ups

• 50 Double Unders
• 30 Arm Circles / Arm Hugs

Strength
Bench Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

Core
3 rounds of:
• 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

Conditioning
Tabata Ring Dips
Tabata Burpees
Tabata Kettlebell Swings 53/35#

Tabata is 8 rounds of 20 sec of work, 10 sec of rest. Rest 1 min after each tabata.

Tue, May 5, 2015

Warmup
• 20 cal Air Bike
• 20 Walking Lunges steps
• 15 Jumping Jacks
• 10 Goblet Squats 53/35#
• 5 Inch Worms

Strength
Front Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

Conditioning
5 rounds for time:

• 20 cal Row
• 15 Toes-to-bar
• 10 Thrusters 95/65#

Mon, May 4, 2015

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

2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Arm Circles

Strength
Clean & Jerk (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

Core
6 min EMOM:
• 10 AbMat Sit-ups
• 10 sec Hollow Body Hold

Conditioning
10 min AMRAP of 2-4-6-8 … +2 reps:
• Overhead Squat 95/65#
• Chest-to-bar Pull-ups

Continue the +2 rep pattern until time runs out. Score is total reps completed.

Sat, May 2, 2015

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Back Squat
• 2 sets of 20 rep max attempts

Front Squat
• 2 sets of 20 rep max attempts

Take 2 sets to find a 20 rep max in back squat and front squat. Rest 2-5 min between sets.

Conditioning
20 min AMRAP:
• 400 m Run
• 40 Wallballs 20/14#
• 40 Double Unders

Fri, May 1, 2015

Warmup
• 300 m Row

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

Then,
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength (deload)
Deadlift
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Snatch Grip Pulls
• 5 reps @ 60% of Snatch 1RM
• 5 rep @ 70% of Snatch 1RM

Clean Grip Pulls
• 5 reps @ 60% of Clean 1RM
• 5 rep @ 70% of Clean 1RM

Core
3 rounds of:
• 20 steps Seal / Plank Walk
• 10 GHD Hip Extensions

Conditioning
“DT” 5 rounds for time:
• 12 Deadlifts 155/105#
• 9 Hang Power Cleans 155/105#
• 6 Push Jerks 155/105#

Wed, Apr 29, 2015

Warmup
3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks
• 10 Air Squats

2 rounds,
• 10 Cossack Side Lunges
• 10 sec Samson Stretch Right
• 10 sec Samson Stretch Left

Strength (deload)
Back Squat
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

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

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

Conditioning
For time:
• 10 Back Squats 155/105#
• 40 Box Jumps 24/20”
• 10 Back Squats
• 30 Box Jumps
• 10 Back Squats
• 20 Box Jumps
• 10 Back Squats
• 10 Box Jumps

Tue, Apr 28, 2015

Warmup
20 cal Air Bike

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

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

Strength (deload)
Snatch
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

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

Conditioning
5 rounds for time:
• 300 m Row
• 15 Overhead Squats 95/65#