Wed, Oct 17, 2018

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

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

Strength
Thruster
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Deadlift
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Core
• 50 Strict Toes-to-bar

Conditioning
42-30-18 reps for time:
Row (calories)
Dumbbell Thrusters 30/20#
Dumbbell Overhead Lunges 30/20#

Tue, Oct 16, 2018

Warm-up
• 300 m Row

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

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

Strength
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Back Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Conditioning
10 min EMOM:
• 3 Power Snatches 135/95#
• Max Burpee Box Jump Overs 24/20#

Every minute, perform 3 snatches, then max burpee box jump overs in the remaining time. Score is total number of burpee box jump overs.

Mon, Oct 15, 2018

Warm-up
• 400 m Run

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#

3 rounds:
• 6 Jumping Lunges
• 6 Jumping Jacks

Strength
Clean & Jerk
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Core
21-15-9 reps:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
“Cindy”
20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Sat, Oct 13, 2018

Warm-up
• 200 m Run
• 200 m Run Backwards

2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows

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
• 30 sec Squat Hold
• 30 sec Straddle Stretch

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

Weighted Pull-ups
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Core
6 rounds:
• 20 sec Mountain Climbers
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest

Conditioning
15 min AMRAP:
• 20 Wall Balls 20/14#
• 50 Double Unders
• 100 m Farmer’s Walk 53/35#

Fri, Oct 12, 2018

Warm-up
3 rounds:
• 20 Side to Side Jumps
• 10 Jumping Jacks
• 10 Jumping Lunges

2 rounds:
• 20 KB Hand to Hand Swing
• 10 KB Thruster /arm

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Leg Swings /leg

Strength
Thruster
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Deadlift
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Conditioning
“Christine”
3 rounds for time:

• 500 m Row
• 12 Deadlifts BW
• 21 Box Jumps 24/20”

BW = body weight, meaning, the weight of the barbell equals your body weight.

Wed, Oct 10, 2018

Warm-up
3 rounds:
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

2 rounds:
• 10 cal Air Bike
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

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

Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Core
5 min EMOM:

• 10 Russian Twists w/ Plate 25/15#
• 10 AbMat Sit-ups

Conditioning
10 min AMRAP:
• 5 Bar-facing Burpees
• 10 Shoulder-to-Overhead 95/65#
• 15 Pull-ups

Tue, Oct 9, 2018

Warm-up
• Tabata Row

3 rounds:
• 5 Candlesticks
• 10 Air Squats

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

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

Front Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Conditioning
For time:
• 400 m Run
• 20 Overhead Squats 95/65#
• 400 m Run
• 15 Overhead Squats 115/75#
• 400 m Run
• 10 Overhead Squats 135/85#
• 400 m Run
• 5 Overhead Squats 155/95#

Bar starts from the floor. Increase weight after each set of OHS.

Mon, Oct 8, 2018

Warm-up
• 200 Single-unders
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

3 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

Strength
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Overhead Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

Core
8-6-4-2:
Turkish Get-ups

Alternate arms. Start light. Increase weight to finish as heavy as possible.

Conditioning
“Grace”
For time:
• 30 Clean & Jerks 135/95#

Sat, Oct 6, 2018

Warm-up
• 300 m Row

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

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

Strength
Thruster
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Deadlift
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Core
4 rounds:

• 10 Hollow Body Rocks
• 10 GHD Sit-ups

Conditioning
20 min AMRAP:
• 5 Deadlifts 185/135#
• 10 Toes-to-bar
• 15 cal Air Bike

Fri, Oct 5, 2018

Warm-up
2 rounds:
• 200 m Run
• 10 Wall Balls 20/14#

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

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

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Conditioning
10 rounds for time:
• 10 Dumbbell Thrusters 35/25#
• 20 Double Unders