Wed, Nov 28, 2018

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
5-10-15-20-15-10-5 reps for time:
• Hang Power Clean 95/65#
• Handstand Push-ups

Mon, Nov 26, 2018

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, Nov 24, 2018

Warm-up
3 rounds:
• 10 m Bear Crawl
• 10 Jumping Lunges

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

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

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

Conditioning
5 rounds for time:
60-yard Shuttle Run (5-10-15 yards)
• 15 Overhead Squats 95/65#

For the Shuttle Run, run 5 yards and back to the start, 10 yards and back, then 15 yards and finish at the start line. A total of 60 yards is completed per round.

Fri, Nov 23, 2018

Warm-up
• 20 cal Air Bike

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

2 rounds:
• 10 Mountain Climbers
• 10 PVC Passthroughs

Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Strict Pull-ups

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Increase bench press weight to finish heavy.

Conditioning
12 min Alternating EMOM:
• Even min: Max Push-ups
• 
Odd Min: 8 Deadlifts 225/155#

For the first minute, complete as many push-ups as possible. The next minute, complete 8 deadlifts and rest in the remaining time. Repeat this until the time is up. Score is number of push-ups completed.

Wed, Nov 21, 2018

Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats

3 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 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

3-Position Clean (top down: upper thigh, below knee, floor)
• 3 sets: 3 reps AHAP

Core
3 rounds:
• 10 Russian Kettlebell Swing 70/53#
• 20 GHD Sit-ups

Conditioning
6 rounds for time:
• 20 Dumbbell Thrusters 25/15#
• 20 Dumbbell Bent-over Rows 25/15#
• 50 Double Unders

Tue, Nov 20, 2018

Warm-up
• 400 m Run

3 rounds
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)

Strength
5 min EMOM:
• 3 Snatch Grip Push Press
• 1 Overhead Squat

5 min EMOM:
• 1 Hang Power Snatch
• 1 Hang Squat Snatch

After each minute, increase weight to finish heavy.

Conditioning
10 rounds for time:
• 10 Toes-to-bar
• 5 Power Snatch 115/75#

Mon, Nov 19, 2018

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 5 Candlesticks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Week 4: 20-rep Squat Challenge

Back Squat
• 20 reps

Add 5-10 pounds onto last week’s successfully completed weight.

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

Conditioning
“Fight Gone Bad!”
3 rounds for max reps of:

• 1 min Wall Balls 20/14#
• 1 min Sumo Deadlift High-pulls 75/55#
• 1 min Box Jumps 20”
• 1 min Push Press 75/55#
• 1 min Row calories
• 1 min Rest

Sat, Nov 17, 2018

Warm-up
• 400 m Run

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

2 rounds:
• 20 Kettlebell Hand-to-Hand Swing 35/26#
• 10 Kettlebell Snatch /arm 35/26#
• 10 Kettlebell Thruster /arm 35/26#

Strength
12 min E2MOM:
• 1 Snatch

12 min E2MOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Core
6 rounds:
• 20 sec Wall Walk to Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
12 min AMRAP:
• 1 Front Squat 185/125#
• 1 Rope Climb
• 1 Bar Muscle Up
• 2 Front Squats 185/125#
• 2 Rope Climbs
• 2 Bar Muscle Ups

… continue +1 rep pattern until time runs out. Barbell starts from the ground.

Fri, Nov 16, 2018

Warm-up
• 10 cal Air Bike
• 10 cal Ski Erg

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

3 rounds:
• 5 Push-ups
• 5 Bar Dips
• 5 Handstand Push-ups

Strength
Bench Press + Strict Muscle-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.

Conditioning
5 rounds for time:
• 12 Dumbbell Deadlifts 50/35#
• 9 Dumbbell Hang Power Cleans 50/35#
• 6 Dumbbell Shoulder-to-Overhead 50/35#