Tue, Jun 16, 2020

Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Duck Walk

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Samson Stretch Right
• 30 sec Samson Stretch Left

Strength
4 sets:
• 2 Snatches

4 sets:
• 2 Clean & Jerks

Increase weight to finish heavy.

Core
3 rounds:
• 15 GHD Hip Extensions
• 10 Rolling V-Ups

Conditioning
2 rounds for time:

• 1000/800 m Row
• 100 Double Unders

Every 2 min (starting at 2:00):
• 5 Power Clean & Jerks 135/95#

Note: 1000 meters per round for males and 800 meters per round for females. Roll-over meters count. Once the rower’s display shows 1000/800 meters, start double-unders. When the 2-min marks hit, stop what you’re doing and perform 5 C&Js. Score is total time to complete.

Mon, Jun 15, 2020

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Cossack Side Lunges
• 10 Scorpions

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

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

Strength (7/13 Squat 3.1)
5 sets:
• 4 Front Squats + 8 Back Squats

Weight: 75% of 1RM Front Squat

Conditioning
For time:

• 400 m Run
• 21 Wall Balls 20/14#
• 21 Kettlebell Swings 53/35#
• 400 m Run
• 15 Wall Balls 20/14#
• 15 Kettlebell Swings 53/35#
• 400 m Run
• 9 Wall Balls 20/14#
• 9 Kettlebell Swings 53/35#

Sat, Jun 13, 2020

Warm-up
• 400 m Run

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 10 Band Triceps Pushdowns
• 10 Standing Toe Touch to Overhead Reach
• 10 Dumbbell Chest Fly 15/10#

Strength
4 sets:
• 7 Bench Press

4 sets:
• 3 Deadlift

Increase weight to finish heavy.

Conditioning
8 rounds for max reps:

• 30 sec Sumo Deadlift High Pull 75/55#
• 15 sec Rest
• 30 sec Barbell Floor Press 75/55#
• 15 sec Rest
• 30 sec Jumping Lunges
• 15 sec Rest
• 30 sec AbMat Sit-ups
• 15 sec Rest

Fri, Jun 12, 2020

Warm-up
• 300 m Row

3 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks

Strength (7/13 Squat 2.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
40-30-20-10 reps for time:

Hang Power Cleans 95/65#
Box Jumps 24/20”

Tue, Jun 9, 2020

Warm-up
• 400 m Run

• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
8 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat

2 min Rest

8 min EMOM:
• 1 Power Clean
• 1 Hang Clean

For both EMOMs, start light then work up to as heavy as possible.

Core
21-15-9 reps:
Bench Knee Raises
GHD Sit-ups

Conditioning
20 min Alternating EMOM:

Even Min:
• 15 cal Row
Odd Min:
• Max Burpees over Rower

Start by completing a 15-calorie row within the first minute; rest in remaining time. Then in the second minute, complete as many lateral burpees over the rower as possible. Repeat this until 20 minutes is up. Score is total number of burpees over rower.

Fri, Jun 5, 2020

Warm-up
• 20 cal Air Bike

• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

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

Strength (7/13 Squat 1.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

3 sets:
• 4 Shoulder Presses

Increase weight to finish heavy.

Conditioning
6 rounds for time:

• 5 Bar Muscle Ups
• 10 Burpee Box Jump Overs 24/20”