Sat, Jul 20, 2019

Warm-up
• 300 m Row

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

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

Strength (1RM Test Week 1 of 2)
Front 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
3 rounds:
• 20 sec Hanging L-Sit Hold (unbroken or cumulative, if needed)
• 20 Russian Twists w/ Plate 25/15#

Conditioning
“Filthy Fifty”
For time:

• 50 Box Jumps 24/20”
• 50 Jumping Pull-ups
• 50 Kettlebell Swings 53/35#
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press 45/35#
• 50 GHD Hip Extensions
• 50 Wall Balls 20/14#
• 50 Burpees
• 50 Double Unders

Fri, Jul 19, 2019

Warm-up
• 400 m Run

2 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 PVC Passthroughs

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

Strength (1RM Test Week 1 of 2)
Shoulder 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
20 min AMRAP:

• 10 Deadlifts 155/105#
• 10 Lateral Burpees over Bar
• 10 Deadlifts 155/105#
• 10 Lying Toes-to-barbell

The lying toes-to-barbell are performed by lying flat on back, legs and arms fully extended, grabbing the barbell. Lift legs up and to the barbell until toes tap the barbell. Return heels back to the ground with legs fully extended.

Wed, Jul 17, 2019

Warm-up
3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

2 rounds:
• 5 Deadlifts 45/35#
• 5 Hang Power Cleans 45/35#
• 5 Front Squats 45/35#
• 5 Jerks 45/35#

Strength (1RM Test Week 1 of 2)
Clean & Jerk
• 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:
• 10 Strict Toes-to-bar
• 10 GHD Back Extensions

Conditioning
15-12-9-6-3 reps for time:

• Hang Power Cleans 115/80#
Back Squats 115/80#
Chest-to-bar Pull-ups

Tue, Jul 16, 2019

Warm-up
• 20 cal Air Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength (1RM Test Week 1 of 2)
Overhead 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.

Conditioning
20 min AMRAP:
• Max Unbroken Wall Balls 20/14#
• 500 m Row

Score is total number of wall balls. Also, comment how many meters rowed.

Mon, Jul 14, 2019

Warm-up
• 300 m Row

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength (1RM Test Week 1 of 2)
Snatch
• 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
8 rounds:
• 15 sec Lying Leg Raises
• 15 sec Plank on Elbows

Conditioning
10 min AMRAP:

• 10 Box Jump Overs 24/20”
• 15 Power Snatches 75/55#

Sat, Jul 13, 2019

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

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

Burgener Warm up 45/35#

Strength
Smolov Jr. – week 3, day 4
Back Squat
• 10 sets: 3 reps at 85% + 15-25#

Hang Squat Clean
• 4 sets: 2 reps AHAP

Conditioning
“Bradshaw”
10 rounds for time:

• 3 Handstand Push-ups
• 6 Deadlifts 225/155#
• 12 Pull-ups
• 24 Double Unders

Fri, Jul 12, 2019

Warm-up
• Tabata Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Smolov Jr. – week 3, day 3
Back Squat
• 8 sets: 4 reps at 80% + 15-25#

Bench Press
• 5 sets: 1 rep AHAP

Conditioning
5 rounds for time:

• 5 Power Snatches 115/75#
• 5 Toes-to-Bar
• 10 Overhead Squats 115/75#
• 10 Push-ups

Wed, Jul 10, 2019

Warm-up
• 300 m Row

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

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

Strength
Smolov Jr. – week 3, day 2

Back Squat
• 7 sets: 5 reps at 75% + 15-25#

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
8 min AMRAP:

• 2 Chest-to-bar Pull-ups
• 2 Box Jumps 24/20”
• 4 Chest-to-bar Pull-ups
• 4 Box Jumps
• 6 Chest-to-bar Pull-ups
• 6 Box Jumps

Continue the pattern until time is up.

Tue, Jul 9, 2019

Warm-up
• 400 m Run

3 rounds:
• 10 Walking Lunges
• 10 Mountain Climbers

3 rounds:
• 10 Barbell Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 5 sets: 1 rep AHAP

Shoulder Press
• 5 sets: 1 rep AHAP

Conditioning
21-18-15-12-9-6-3 reps for time:

• Dumbbell Burpee Hang Squat Clean 35/25#
AbMat Sit-ups

The “Dumbbell Burpee Hang Squat Clean” is a burpee (no jump at the top) with two dumbbells in-hands followed by a hang squat clean.

Mon, Jul 8, 2019

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
Snatch
• 5 sets: 1 rep AHAP

Smolov Jr. – week 3, day 1
Back Squat
• 6 sets: 6 reps at 70% + 15-25#

Now add 15 to 25 pounds on to the 70% of your 1RM that you lifted in week one. This is the final week of Smolov Jr.

Core
3 rounds:
• 10 Knees to Elbows
• 10 GHD Sit-ups

Conditioning
10 rounds for time:

• 3 Bar Muscle-ups
• 3 Clean & Jerks 135/95#