Sat, Aug 3, 2019

Warm-up
• 100 Single Unders
• 50 Double Unders

3 rounds:
• 10 Side to Side Jumps
• 10 Air Squats

3 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
12 min E2MOM:
• 3 Clusters
Increase weight to finish heavy

Conditioning
4 rounds for time:
• 400 m Run
• 3 Rope Climbs 15’
• 7 Snatches 115/75#

Snatches can be power or squat. This workout is a modified/scaled version of 2019 CF Games Event “First Cut”. Mat Fraser finished “First Cut” in 15:07. Can you beat that?

Fri, Aug 2, 2019

Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength (Texas Method 1.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

To test for new 5-rep max, take 4 sets to warm-up to test for a new 5-rep max. It’s recommended to start around 20% of 5RM for set 1, then 40% for set 2, 60% for set 3, and 80% for set 4. Shoot for a +5-10# increase of 5RM for the set 5 test.

Conditioning
10 min AMRAP:
• 2 Squat Cleans 115/75#
• 2 Handstand Push-ups
• 4 Squat Cleans 115/75#
• 4 Handstand Push-ups
• 6 Squat Cleans 115/75#
• 6 Handstand Push-ups

Continue pattern until time is up.

Wed, Jul 31, 2019

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength (Texas Method 1.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 1.1

Bench Press
• 3 sets of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Conditioning
27-21-15-9 reps for time:
• Push-ups
• Sumo Deadlift High Pull 75/55#
• Box Jump Overs 24/20”

Tue, Jul 30, 2019

Warm-up
• 300 m Row

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

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
10 min E2MOM:
• 5-4-3-2-1 Snatch

From 0:00-2:00 complete 5 Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Snatch (power or squat). Increase weight and continue pattern.

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
3 rounds for time:
• 30 Pull-ups
• 15 Hang Power Snatch 95/65#

Mon, Jul 29, 2019

Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 53/35#

Strength (Texas Method 1.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Conditioning
5 rounds for max reps:
• 30 sec Kettlebell Goblet Lunge 70/53#
• 30 sec Russian Kettlebell Swing 70/53#
• 30 sec Kettlebell Goblet Squat 70/53#
• 30 sec Rest

Using one (1) kettlebell for all movements. Hold in the goblet position for both lunges (in place) and squats. Score is total reps completed.

Sat, Jul 27, 2019

Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Strength (1RM Test Week 1 of 2)
Thruster
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
Hildy
For time:
• 100 cal Row
• 75 Thrusters 45/35#
• 50 Pull-ups
• 75 Wall Balls 20/14#
• 100 cal Row

If you have a 20# vest, wear it.

The Story Behind an Army Combat Photographer’s Final Picture

Fri, Jul 26, 2019

Warm-up
• 100 Double Unders

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings

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

Strength (1RM Test Week 2 of 2)
Deadlift
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
3 rounds:
• 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
• 15 sec Rest

Conditioning
2 rounds for time:

• 30 Assault AirBike (calories)
• 30 Deadlifts 115/75#
• 30 Push Presses 115/75#

Wed, Jul 24, 2019

Warm-up
• 400 m Run
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 Air Squats
• 20 Arm Circles CW
• 20 Arm Circles CCW
• 20 Arm Hugs
• 20 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 10 Jumping Jacks

Strength (1RM Test Week 2 of 2)
Weighted Pull-ups
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
21-15-9 reps:
Bench Knee Raises
GHD Hip Extensions

Conditioning
5 rounds for time:
• 5 Bar Muscle Ups
• 10 Clean & Jerks 135/95#

Tue, Jul 23, 2019

Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders

3 rounds:
• 7 DB Shoulder Press 25/15#
• 7 DB Bench Press 25/15#
• 7 Bent-over Rows 95/65#

Strength (1RM Test Week 2 of 2)
Bench Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Conditioning
12 min AMRAP:

• 2 Ring Dips
• 2 Kettlebell Swings 70/53#
• 4 Ring Dips
• 4 Kettlebell Swings 70/53#
• 6 Ring Dips
• 6 Kettlebell Swings 70/53#
… continue pattern until time is up.

Mon, Jul 22, 2019

Warm-up
• 20 cal Air Bike

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

3 rounds of:
• 6 Jumping Lunges
• 8 Air Squats

Strength (1RM Test Week 2 of 2)
Back Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Rest 2 minutes between each set.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest

Conditioning
40-30-20-10 reps/calories for time:
Overhead Squats *
Row (calories)

Round of 40: 45/35#
Round of 30: 75/55#
Round of 20: 105/75#
Round of 10: 135/95#