Sat, Sep 27, 2014

Warmup
• 20 m Butt Kicks
• 20 m High Knees
• 20 m Backwards Run
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 PVC Back Squats
• 10 Leg Swings (each leg)

Core
4 Rounds:
• :20 Straight Leg Sit-ups
• :10 Rest
• :20 Leg Levers
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest

Conditioning
• 1000 m Row (or 60 cal Air-Bike)
• 90 Kettle Bell Swings 53/35#
• 80 Goblet Squats 53/35#
• 70 Box Jumps/Step-ups 24/20″
• 60 Dips (ring or stationary)
• 50 Chest-to-bar Pull-ups
• 40 Push-ups
• 30 Burpees
• 20m Sled Pull 135/90#
• 10 Muscle Ups (ring or bar)

Splits reps with partner as needed. While one partner works, the other holds barbell 95/65# however they’d like, just as long as the barbell doesn’t touch the ground. Partners must transfer barbell without touching the ground. If the barbell touches the ground, both partners must both sprint 100 m.

Fri, Sep 26, 2014

Warmup
• 10 Inch Worms
• 20 Duck Walk Steps
• 30 PVC Jumping Squats
• 20 PVC Passthroughs
• 10 Leg Swings (each leg)

Core
5 Rounds of:
• :15 L Hang Hold
• 5 Toes to Bar from L Hangs
• 5 Leg lifts from hang to horizontal
• 5 Strict Toes to Bars

Strength
Front Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Conditioning
“14.1 Open Workout”
10 min AMRAP

• 30 Double-Unders
• 15 Power Snatches 75/55#

Wed, Sep 24, 2014

Warmup
• 300 m Row
• 30 Good Mornings (empty bar) 45/35#
• 30 Deadlifts (empty bar) 45/35#
• 15 Bent Over Rows (empty bar) 45/35#
• 15 Upright Rows (empty bar) 45/35#

Core
5 Rounds:
• :20 L-Sit Hold
• :20 Rest
• :20 Handstand Hold
• :20 Rest

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 rep @100% of Snatch 1RM

Conditioning
For time:
• 400 m Run
• 40 Air Squats
• 400 m Run
• 30 Air Squats
• 400 m Run
• 20 Air Squats
• 400 m Run
• 10 Air Squats

Tue, Sep 23, 2014

Warmup
4 min EMOM:
• Even min: Jumping Jacks
• Odd min: Jump Rope (singles)
3 Rounds of:
• 10 PVC Good Mornings
• 10 PVC Back Squats (3 sec hold at the bottom)

Core
10 – 8 – 6 – 4 – 2 reps:
• Toes to bar
• AbMat Sit-ups

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

Conditioning
From 00:00 – 03:00:
• 10 Snatch 135/95#
• 15 cal Air-Bike
From 03:00 – 06:00:
• 10 Clean & Jerk 135/95#
• 15 cal Air-Bike
From 06:00 – 09:00:
• 10 Front Rack Lunges 135/95#
• 15 cal Air-Bike
From 09:00 – 12:00:
• 10 Front Squats 135/95#
• 15 cal Air-Bike

Mon, Sep 22, 2014

Warmup
• 200 m Run
• 200 m Row
• 20 Air Squats
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 20 PVC Sots Press

Core
6 min Rounds of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Superman Rock
• :10 Rest

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

Conditioning
6 Rounds for max reps of:
• :40 Kettle Bell Swings 53/35#
• :20 Rest
• :40 Lateral Plyo Skier Hops (use plates stacked to mid-shin)
• :20 Rest

Sat, Sep 20, 2014

Warmup
• 400 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Core
3 Rounds not for time:
• 20 Seal Walk Steps
• 15 Lying Leg Raises
• 10 Flutter Kicks

Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work

Conditioning
“Amanda” 9-7-5 reps for time:
• Muscle-ups
• Snatch 135/95#

Rest 5 min

“Grace” 30 reps for time:
• Clean & Jerk 135/95#

Fri, Sep 19, 2014


Warmup
• 20 cal Air-Bike
• 20 Scorpions
• 20 Cossacks/Side Lunges
• 20 Jumping Jacks
• 20 PVC Passthroughs

Core
12 – 10 – 8 of:
• Ball Slams
• AbMat Sit-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

Conditioning
For time:
• 50 cal Row
• 50 Box Jumps 24/20”
• 50 Pull-ups
• 50 Wall Ball Shots 20/16#
• 50 Pull-ups
• 50 Box Jumps 24/20”
• 50 cal Row

Wed, Sep 17, 2014


Warmup
• 400 m Run
3 Rounds:
• 10 Hand-release Push-ups
• 10 Mountain Climbers
• 10 PVC Jumping Squats

Core
8 min EMOM:
• Even min: 10 Toes to Bar
• Odd min: 10 Evil Wheels

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

Conditioning
5 Rounds for time:
• 2 Wall Walks
• 4 Strict Handstand Push-ups
• 100 m Farmer’s Walk (as heavy as possible)

Tue, Sep 16, 2014


Warmup
• 10 m High Kicks
• 10 m High Knees
2 Rounds of:
• 20 PVC Good Mornings
• 20 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs

Core
6 min Rounds of:
• :20 Plank Hold
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest

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

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

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

Conditioning
10 min AMRAP:
• 6 Hang Power Snatches 75/55#
• 16 Burpees

Mon, Sep 15, 2014


Warmup
• 100 Double Unders (try to go unbroken)
• 30 Jumping Jacks
• 30 Wall Ball Shots 20/16#

Core
3 Rounds of:
• 8 Med Ball Russian Twists /side 20/16#
• 10 Med Ball Overhead Squat
• 12 Med Ball AbMat Sit-ups

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

Conditioning
5 Rounds for time:
• 3 Rope Climbs 15’
• 12 Ring Dips
• 20 cal Row
* metcon from The Outlaw Way