Fri, May 22, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

4 rounds:
• 5 Bench Dips
• 5 Push-ups
• 5 Air Squats

Strength
10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
Ring Rows w/ heels on box
Incline Dumbbell Flys LW
• Incline Reverse Flys LW

AHAP: As Heavy As Possible
LW: Lightweight

 Conditioning
For time:

• 200 Wall Balls 20/14#

Tue, May 19, 2020

Warm-up
• 1 min easy pace Air Bike
• 1 min AMRAP Air Bike calories

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

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

Strength
10 min E2MOM:
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats

Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Increase weight to finish AHAP.

Core
3 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
For time:
• 400 m Run
• 20 Power Cleans 135/95#
• 400 m Run
• 15 Power Cleans 155/105#
• 400 m Run
• 10 Power Cleans 175/115#
• 400 m Run
• 5 Power Cleans 195/125#

Mon, May 18, 2020

Warm-up
• 100 Double Unders

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Squat Hold

3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers

Strength
Week 6: 20-rep Squat Challenge (final)

Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Conditioning
“Tabata This!”
• Tabata Row
• Rest 1 minute
• Tabata Air Squats
• Rest 1 minute
• Tabata Pull-ups
• Rest 1 minute
• Tabata Push-ups
• Rest 1 minute
• Tabata AbMat Sit-ups

A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Tabata score is the least number of reps performed in any of the eight rounds. Unit for the row is calories. Score is sum of all tabata scores.

Sat, May 16, 2020

Warm-up
3 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Jumping Jacks

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

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

Strength
10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift

Setup two bars. Increase weight to finish heavy.

Core
6 rounds:

• 20 sec Weighted Supine GHD Hold 20/14#
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
16 min AMRAP:
• 12 Dual Kettlebell Swings 35/18#
• 6 Burpee Box Jump Overs 24/20”
• 12 Dual Kettlebell Thrusters 35/18#
• 6 Burpee Box Jump Overs 24/20”

Fri, May 15, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 10 Air Squats

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Bench Press
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

Weighted Dips
• 5-3-1+ reps AHAP

Conditioning
4 rounds for time:
• 400 m Row
• 20 Toes-to-bar
• 20 Push-ups
• 20 Overhead Squats 115/75#

Wed, May 13, 2020

Warm-up
2 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 Air Squats
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Every 90 sec for 12 min:
• 1 Power Clean
• 1 Push Jerk
• 1 Hang Squat Clean
• 1 Split Jerk

Perform one complex in 90 seconds, rest in remaining time, for 8 rounds. Increase weight to finish heavy.

Core
10-8-6-4 reps:

• Toes-to-bar
• GHD Hip Extensions

Conditioning
5-10-15-15-10-5 reps for time:
• Hang Power Clean 95/65#
• Handstand Push-ups

Mon, May 11, 2020

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 5: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Core
• Tabata Plank Hold

Conditioning
“Helen”
3 rounds for time:

• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups

Sat, May 9, 2020

Warm-up
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

2 rounds:
• 10 m Walking Lunges
• 10 Jumping Jacks
• 10m Crab Walk
• 10 Jumping Lunges

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

Strength
Barbell Lunges
• 12 steps at 40% of 1RM Back Squat
• 12 steps at 45% of 1RM Back Squat
• 12+ steps at 50% of 1RM Back Squat

Barbell lunges are back rack, starting from squat rack, walking 6 steps out and 6 steps back.

Core
3 rounds:
• 10 MedBall Russian Twists 20/14#
• 15 AbMat Sit-ups

Conditioning
10 rounds for time:
• 5 Power Cleans 135/95#
60-yard Shuttle Run (5-10-15 yards)

For the Shuttle Run, run 5 yards and back to the start, then 10 yards and back, then 15 yards and back to finish a total of 60 yards per round. Check out the video link to see how to run it fast!