Wed, Dec 12, 2018

Warm-up
• 200 Single Unders

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges
• 10 Mountain Climbers

Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 55% of 1RM
• 2 sets: 5 reps at 60% of 1RM

Core
3 rounds:

• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
For time:
• 75 Dumbbell Burpees 30/20#

Every minute, starting at 1:00, perform:
• 5 Dumbbell Front Squats 30/20#

Tue, Dec 11, 2018

Warm-up
• Tabata Air Bike

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

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

Strength
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM

Snatch Grip Push Press + Overhead Squat
• 3 reps ea. at 65% of 1RM Snatch
• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 80% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch

Conditioning
Every 3 min for 15 min:
• 30 AbMat Sit-ups
• 10 Deadlifts 225/155#
• 10 Handstand Push-ups
• Max Box Jumps 24/20”

Mon, Dec 10, 2018

Warm-up
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats

Strength
Week 1 of 12 – Hatch Squat
Front Squat
• 5 reps at 50% of 1RM
• 3 sets: 5 reps at 60% of 1RM

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Core
• Tabata Hollow Body Hold

Conditioning
10 min AMRAP:
• 12 Row (calories)
• 10 Thrusters 95/65#

Sat, Dec 8, 2018

Warm-up
• 15 cal Row
• 15 cal Ski Erg
• 15 cal Air Bike

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

2 rounds:
• 40 sec Pec Stretch w/ Band Right
• 40 sec Pec Stretch w/ Band Left
• 40 sec Pigeon Pose Right
• 40 sec Pigeon Pose Left
• 40 sec Pike Stretch
• 40 sec Goblet Squat Hold

Strength
CrossFit Football Total
• 1 rep max Power Clean
• 1 rep max Back Squat
• 1 rep max Bench Press
• 1 rep max Deadlift

After warm-ups, make 3 attempts at each lift in the specified order. Score = sum of all lifts in pounds.

Conditioning
13-11-9-7-5 reps for time:
Ring Muscle-ups
Power Snatches 95/65#

Wed, Dec 5, 2018

Warm-up
• 300 m Row

2 rounds:
• 30 sec Handstand Hold
• 30 sec Squat Hold
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

Core
5 min EMOM:
• 5 Evil Wheels
• 20 Flutter Kicks

Conditioning
12-10-8-6-4-2 reps for time:
Shoulder-to-Overhead 95/65#
Bar-Facing Burpees

Tue, Dec 4, 2018

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, Dec 3, 2018

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 week, go for it!)

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, Dec 1, 2018

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 Box Jump Overs 24/20”
• 12 Dual Kettlebell Thrusters 35/18#
• 6 Box Jump Overs 24/20”

Fri, Nov 30, 2018

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
3 rounds for time:
• 500 m Row
• 21 Push-ups
• 12 Overhead Squats 115/75#
• 21 Toes-to-bar