Wed, Oct 29, 2014

Warmup
• 20 m High Knees
• 20 m Butt Kicks
• 20 m Karaoke
• 40 m Sprint (4 x 10 m shuttle)

• 20 PVC Passthroughs
• 20 PVC Shoulder Press
• 20 PVC Around the Worlds

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
3 Rounds of:
• 15 Hollow Rocks
• :30 Plank Hold

Conditioning
8 Rounds for max reps of:
• :15 max Chest-to-bar Pull-ups
• :15 Rest
• :15 max Bench Press 135/95#
• :15 Rest
• :15 max Supine Ring Rows
• :15 Rest
• :15 max Push ups
• :15 Rest

Tue, Oct 28, 2014

Warmup
• 300 m Row
• 20 Jumping Jacks

3 Rounds w/ empty barbell of:
• 5 Deadlifts
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Jerks

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
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Hanging Knee to Elbow
DB Overhead Sit-up 20/10#

Conditioning
4 rounds for time:
• 15 Dumbbell Thrusters 30/20#
• 15 Ball Slams 40/30#
• 15 Burpees

Cash Out: 400 m Run

Mon, Oct 27, 2014

Warmup
• 30 PVC Passthroughs
2 Rounds of:
• 200 m Run
• 10 Dumbbell Deadlifts 30/20#
• 5 Burpees

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
6 rounds of:
• :10 GHD Sit-up Hold
• 10 GHD Sit-ups
* If no GHD machine, use decline bench or simulate with AbMat situp, feet anchored with weight.

Conditioning
5 min EMOM:
• 9 Deadlifts 225/155#
• 9 Handstand Push-ups

10 min Alternating EMOM:
• Even min: Max calorie Row
• Odd min: Rest

Score = Total calories from Row

Sat, Oct 25, 2014

Warmup
• 400 m Run
• 100 m Run Backwards
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Karaoke
• 10 Scorpions
• 10 Lying Up & Overs
• 30 Passthroughs

Core
2 Rounds of:
• 15 Sit-up to Pike
• 15 Sit-up to Straddle
• 1 min Wall Squat Hold

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

Conditioning
21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of:
• Air-Bike cal
• Lunges 95/75#
• Double Unders

* Finish each round with a 100 m sled pull

Fri, Oct 24, 2014

Warmup
• 200 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
• 10 m High Kicks
• 10 m Sprint Backwards
• 30 PVC Passthroughs

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

Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
3 Rounds of:
• 20 steps Seal Walk
• 10 Evil Wheels

Conditioning
“14.4 Open Workout” – 14 min AMRAP of:
• 60 cal Row
• 50 Toes-to-bars
• 40 Wall Ball Shots 20/14#
• 30 Cleans 135/95#
• 20 Muscle-ups

Wed, Oct 22, 2014

Warmup
3 Rounds of:
• 30 unbroken Double Unders
• 15 Air Squats

• 30 PVC Passthroughs
• 15 PVC Sots Press

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

Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
6 min Rounds of:
• :20 Hollow Body Hold
• :10 Rest
• :20 Free-standing Handstand Hold
• :10 Rest

Conditioning
5 Rounds for time:
• 10 Man Makers 30/15# DBs
• 8 Dips
• 6 Handstand Push-Ups

Tue, Oct 21, 2014

Warmup
• 30 cal Air-Bike

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

• 30 Arm Circles

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

Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
21 – 15 – 9 reps of:
• Weighted AbMat Sit-ups 25/10#
• Knee Raises on the Bench

Conditioning
For time:
• 500 m Run
• 40 Box Jump/Step Overs 24/20”
• 30 Kettle Bell Swings 53/35#
• 20 Wall Ball Shots 20/14#
• 10 Burpees
• 500 m Run

Mon, Oct 20, 2014

Warmup
4 Rounds of:
• :15 Jumping Jacks
• :15 Air Squats
• :15 Mountain Climbers
• :15 Lunges

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

Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
3 Rounds of:
• 12 Floor Wipers w/ Barbell
• 10 Toes-to-bar

Conditioning
“Hammer” – 5 Rounds for time:
• 5 Power Cleans 135/95#
• 10 Front Squats 135/95#
• 5 Jerks 135/95#
• 20 Pull-ups
• Rest 90 seconds

Sat, Oct 18, 2014

Warmup
4 Rounds of:
• 50 m Run
• 50 m Run Backwards

2 Rounds of:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Leg Swings (each leg)

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

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

Conditioning
4 Rounds for time:
• 200 m Sled Pull 90/45#
• 20 steps Walking Barbell Lunges 95/65#
• 200 m Run
• 20 steps Walking Lunges

Fri, Oct 17, 2014

Warmup
• Tabata Air-Bike / Row
• 10 m Lunge
• 15 Air Squats
• 10 m Lunge Backwards
• 15 Air Squats
• 20 Shoulder Passthroughs
• 10 Bar Kips

Strength
Deadlift (Test for 1 Rep Max)
• Warmup reps with no weight
• 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 2 minutes between each set

Core
3 Rounds of:
• :20 Side Plank Hold Left
• :10 Rest
• :20 Plank Hold
• :10 Rest
• :20 Side Plank Hold Right
• :10 Rest
• :20 Plank Hold
• :10 Rest

Conditioning
“11.6 Open Workout”
7 min AMRAP:
• 3 Thrusters 100/65#
• 3 Pull ups
• 6 Thrusters 100/65#
• 6 Pull ups
• 9 Thrusters 100/65#
• 9 Pull ups

Continue the pattern until time expires.