Wed, Oct 22, 2014

Warmup
3 Rounds of:
• 30 unbroken Double Unders
• 15 Air Squats

• 30 PVC Passthroughs
• 15 PVC Sots Press

Strength
Overhead Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
6 min Rounds of:
• :20 Hollow Body Hold
• :10 Rest
• :20 Free-standing Handstand Hold
• :10 Rest

Conditioning
5 Rounds for time:
• 10 Man Makers 30/15# DBs
• 8 Dips
• 6 Handstand Push-Ups

Tue, Oct 21, 2014

Warmup
• 30 cal Air-Bike

3 Rounds of:
• 10 Dumbbell Shoulder Press 10/20#
• 10 Push-ups

• 30 Arm Circles

Strength
Shoulder Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
21 – 15 – 9 reps of:
• Weighted AbMat Sit-ups 25/10#
• Knee Raises on the Bench

Conditioning
For time:
• 500 m Run
• 40 Box Jump/Step Overs 24/20”
• 30 Kettle Bell Swings 53/35#
• 20 Wall Ball Shots 20/14#
• 10 Burpees
• 500 m Run

Mon, Oct 20, 2014

Warmup
4 Rounds of:
• :15 Jumping Jacks
• :15 Air Squats
• :15 Mountain Climbers
• :15 Lunges

Strength
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
3 Rounds of:
• 12 Floor Wipers w/ Barbell
• 10 Toes-to-bar

Conditioning
“Hammer” – 5 Rounds for time:
• 5 Power Cleans 135/95#
• 10 Front Squats 135/95#
• 5 Jerks 135/95#
• 20 Pull-ups
• Rest 90 seconds

Sat, Oct 18, 2014

Warmup
4 Rounds of:
• 50 m Run
• 50 m Run Backwards

2 Rounds of:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work

Core
6 min Rounds of:
• :20 L Hang Hold
• :10 Rest
• :20 AbMat Sit-ups
• :10 Rest

Conditioning
4 Rounds for time:
• 200 m Sled Pull 90/45#
• 20 steps Walking Barbell Lunges 95/65#
• 200 m Run
• 20 steps Walking Lunges

Fri, Oct 17, 2014

Warmup
• Tabata Air-Bike / Row
• 10 m Lunge
• 15 Air Squats
• 10 m Lunge Backwards
• 15 Air Squats
• 20 Shoulder Passthroughs
• 10 Bar Kips

Strength
Deadlift (Test for 1 Rep Max)
• Warmup reps with no weight
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

* Rest 2 minutes between each set

Core
3 Rounds of:
• :20 Side Plank Hold Left
• :10 Rest
• :20 Plank Hold
• :10 Rest
• :20 Side Plank Hold Right
• :10 Rest
• :20 Plank Hold
• :10 Rest

Conditioning
“11.6 Open Workout”
7 min AMRAP:
• 3 Thrusters 100/65#
• 3 Pull ups
• 6 Thrusters 100/65#
• 6 Pull ups
• 9 Thrusters 100/65#
• 9 Pull ups

Continue the pattern until time expires.

Wed, Oct 15, 2014

Warmup
4 Rounds of:
• 100 m Run
• 10 Wall Ball Shots 20/16#

Strength
Back Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set

Core
3 Rounds of:
• 10 m Seal Walks
• 10 Hollow Body Rocks

Conditioning
6 min of:
• :20 Max Back Squats 135/95#
• :40 Rest

3 min Rest

6 min of:
• :20 Max Back Squats 95/65#
• :40 Rest

2 min Rest

• 30 cal Air-Bike

Tue, Oct 14, 2014

Warmup
• 300 m Row
• 10 Wall Walks
• 20 Jumping Air Squats
• 20 Jumping Lunges
• 20 PVC Passthroughs

PVC Burgener Warm-up
• 3 Down and up
• 3 Elbows high and outside
• 3 Muscle snatch
• 3 Snatch land
• 3 Snatch drop
• 3 Hang power snatch

Strength
Snatch (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

* Rest 2 minutes between each set

Core
3 Rounds of:
• 5 Ring Swings
• 7 Toes to Bar
• 9 Leg Raises

Conditioning
• 400 m Run Buy-in

4 Rounds for time:
• 12 one-arm Dumbbell Snatch 50/30#
• 10 Pistols holding Dumbbell 50/30#

• 400 m Run Cash-out

Mon, Oct 13, 2014

Warmup
• 10 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Lunges
• 20 PVC Squats

Strength
Overhead Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set

Core
10 – 8 – 6 – 4 – 2 reps of:
• AbMat Sit-ups
• Good Mornings w/ barbell 45/35#

Conditioning
4 Rounds of:
• 1 min Max Kettle Bell Swings 53/35#
• 1 min Max Burpees
• 1 min Max Over-Unders (band at 24″)