Mon, Dec 22, 2014

Warmup
• 300 m Row
• 15 PVC Passthroughs
• 10 Scorpions

2 rounds of strict “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Shoulder Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Bench Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Testing
• 5 attempts at 1RM Vertical Jump

Core
4 rounds:
• 10 Back Extensions
• 10 Hollow Rocks

Conditioning
6 rounds for max reps/cals:
• 20 sec Bench Press 135/95#
• 10 sec Rest
• 20 sec DB Shoulder Press 35/20#
• 10 sec Rest
• 20 sec Row
• 10 sec Rest
• 20 sec Handstand Push-ups
• 10 sec Rest

Sat, Dec 20, 2014

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
10 min on the clock:
• 3 attempts at 1RM Snatch

10 min on the clock:
• 3 attempts at 1RM Clean & Jerk

Score = weight of best Snatch + weight of best Clean & Jerk

Conditioning
For time:
• 100 Push-ups

4 rounds:
• 50 m Reverse Overhead Ball Toss 40/20#
• 50 m Sprint
• 50 m Sled Push 135/90#

Fri, Dec 19, 2014

Warmup
• 200 m Backwards Run
• 15 Zombie Squats
• 10 Burpees

1 round:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold
• 30 sec PVC Passthroughs

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

Core
4 rounds:

• 10 GHD Back Extensions
• 10 GHD Sit-ups

Conditioning
Double “Jackie
2 rounds for time:

• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Wed, Dec 17, 2014

Warmup
• 500 m Row

12-10-8 reps:
• Dumbbell Box Step-ups 30s/15s#
• Dumbbell Deadlift 30s/15s#

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

Core
For time:
• 100 AbMat Sit-ups

Conditioning
8 min AMRAP (climbing ladder):
3-6-9-12 … reps of:

• Deadlift 225/155#
Bar-facing Burpees

1 min Rest

For time:
• 800 m Run

Tue, Dec 16, 2014

Warmup
3 rounds:
• 50 Jump Rope Swings (singles)
• 100 m Run

1 round:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Arm Circles

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
4 rounds:
• 10 Evil Wheels
• 20 Toes-to-bar
• 30 sec L-sit

Conditioning
10 min AMRAP:
• 15 Wall Ball 20/14#
• 12 Box Jump 24/20”
• 9 Chest-to-bar Pull-ups

Mon, Dec 15, 2014

Warmup
4 rounds:
• :10 Jumping Jacks
• :10 Air Squats
• :10 Mountain Climbers
• :10 Lunges

2 rounds:
• 10 Overhead Arm Circles
• 10 PVC Passthroughs
• 10 Kettlebell Swings 53/35#

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
3 min AMRAP:
Flutter Kicks (left + right = 1)

1 min Rest

3 min AMRAP:
AbMat Sit-ups

Conditioning
Clock Starts

10-8-6-4-2 reps/cals for time:
• Overhead Squat 95/65#
• Row

At 6:00 on the clock

10-8-6-4-2 reps for time:
• Snatch 95/65#
• Push-ups
• Double Unders x5

* rep count for the Double Unders will be 50-40-30-20-10

Sat, Dec 13, 2014

Warmup
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Karaoke/Grapevines
• 10 m High Kicks
• 10 m Donkey Kicks
• 10 m Lunge Twist
• 10 m Sprint
• 10 m Sprint Backwards

Strength
Back Squat:
• 20 reps @ 45#
• 19 reps @ 55#
• 18 reps @ 65#
… continue -1 rep +10#
• 3 reps @ 215#
• 2 reps @ 225#
• 1 rep @ 235#

Scale as needed.

Conditioning
Kettlebell Ladder Conga Line:
10 min AMRAP:
• 5 Kettlebell Swings 18#
• 5 Kettlebell Swings 35#
• 5 Kettlebell Swings 53#
• 5 Kettlebell Swings 70#
• 1 min Rest

Extra Work
4 rounds for time:
• 50 m Sled Push/Pull 90/50#
• 100 m Sprint

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