Fri, Dec 12, 2014

Warmup
• 30 cal Air-Bike
• 30 Arm Circles

3 Rounds of:
• 10 Dumbbell Shoulder Press 10/20#
• 10 Push-ups

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
6 rounds of:
• 10 sec GHD Sit-up Hold
• 10 GHD Sit-ups

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

Wed, Dec 10, 2014

Warmup
2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Inch Worms

1 round:
• 90 sec Spiderman Lunge Hold Right
• 90 sec Spiderman Lunge Hold Left
• 90 sec Pigeon Pose Hold Right
• 90 sec Pigeon Pose Hold Left

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
3 rounds of:
• 20 sec Side Plank Hold Left
• 10 sec Rest
• 20 sec Plank Hold
• 10 sec Rest
• 20 sec Side Plank Hold Right
• 10 sec Rest
• 20 sec Plank Hold
• 10 sec Rest

Conditioning
For time:
• 100 Double Unders
Then 15, 12, 9 reps:
Kettlebell Swing 53/35#
Clean & Jerk 115/75#

Tue, Dec 9, 2014

Warmup
3 rounds:
• 100 m Row
• 12 Box Jumps 20”
• 14 Lunges

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
5 min EMOM:
• 10 Toes-to-bar
• 10 Hollow Rocks

Conditioning
5 rounds for max reps:
• 30 sec Deadlifts 205/135#
• 30 sec Rest
• 30 sec Lateral Bar Hops
• 30 sec Rest
• 30 sec AirBike / Row calories
• 30 sec Rest

Mon, Dec 8, 2014

Warmup
• 20 cal Air-Bike
• 20 Scorpions
• 20 Cossacks/Side Lunges
• 20 PVC Back Squats
• 20 PVC Passthroughs

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

Core
4 rounds:
• 20 steps Seal Walk
• 30 Flutter Kicks (left + right = 1)

Conditioning
3 rounds for time:
• 400 m Run
• 20 Pull-ups
• 10 Bear Complex reps 95/65#

* 1 Bear Complex rep = Power Clean to Front Squat to Push Press to Back Squat to Push Press.

Sat, Dec 6, 2014

Warmup
• 10 cal AirBike / Row
• 20 m Lunges
• 10 cal AirBike / Row
• 20 m Lunges

2 rounds:
• 10 Air Squats
• 10 sec Air Squat Hold Bottom

Strength
10 min EMOM:
• 2 Front Squats @65% of 1RM
• 4 Back Squats (same weight)

*Each minute perform 2 front squats @ 65% of max front squat, rack the bar, reset and immediately perform 4 back squats with the same weight.

Conditioning
5, 4, 3, 2, 1 reps for time:
• Bar Muscle Up
• Rope Climb 15’

Fri, Dec 5, 2014

Warmup
• 1,000 m Row
• 30 Air Squats
• 20 PVC Passthroughs
• 30 PVC Overhead Squats

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

Snatch
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
Tabata (8x :20 work :10 rest)
Handstand Hold against Wall

Inverse Tabata (8x :10 work :20 rest)
Straight Body Lever from Floor

Conditioning
For time:
• 5, 4, 3, 2, 1 Snatch 135/95#
• 50, 40, 30, 20, 10 Double Unders

*Perform 5 snatches followed by 50 double unders, then 4 snatches followed by 40 double unders, etc.

Wed, Dec 3, 2014

Warmup
4 rounds of:
• 15 sec Jumping Jacks
• 15 sec Arm Circles
• 15 sec Mountain Climbers
• 15 sec PVC Passthroughs

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

Bench Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
6 min rounds of:
• 20 sec L Hang Hold
• 10 sec Rest
• 20 sec AbMat Sit-ups
• 10 sec Rest

Conditioning
10 rounds of:
1 min AMRAP:
• 5 Wall Ball Shots 20/14” 10/9’
• 5 Burpees
1 min Rest

Tue, Dec 2, 2014

Warmup
3 rounds of:
• 30 sec High Knees (in-place)
• 30 sec Butt Kicks (in-place)
• 30 sec Spidey Left Hold
• 30 sec Spidey Right Hold

• 10 DB Thrusters 25/15#

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

Clean & Jerk
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Core
• 50 sec Hollow Body Hold
• 50 sec Plank
• 40 sec Hollow Body Hold
• 40 sec Plank
• 30 sec Hollow Body Hold
• 30 sec Plank
• 20 sec Hollow Body Hold
• 20 sec Plank
• 10 sec Hollow Body Hold
• 10 sec Plank

Conditioning
For time:
• 1,000 m Row
Then 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:
• Thruster 95/65#
• Pull-up

Mon, Dec 1, 2014

Warmup
2 rounds of:
• 1 min Row
• 1 min PVC Good Mornings
• 1 min Jump Rope (singles)

Strength
Deadlift
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Clean Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM

Snatch Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM

Core
3 rounds of:
• 12 Straight Leg Sit-ups
• 10 Toes-to-bar

Conditioning
15 min AMRAP:
• 9 Deadlifts 155/100#
• 12 Push-ups
• 15 Box Jumps 24/20″

Sat, Nov 29, 2014

Warmup
4 Rounds of:
• 100 m Run
• 10 Wall Ball Shots 20/16#

• 20 Scorpions
• 20 Up and Overs
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Snatch
• 5 reps @65% of 1RM
• 3 reps @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Clean & Jerk
• 5 reps @65% of 1RM
• 3 reps @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Conditioning
Tabata (8 rounds :20 work :10 rest)
• Double Unders

Rest 2 min

Inverse Tabata (8 rounds :10 work :20 rest)
• Clean & Jerk 185/135#

Rest 2 min

Tabata (8 rounds :20 work :10 rest)
• Row

Rest 2 min

Inverse Tabata (8 rounds :10 work :20 rest)
• Dips