Wed, Jun 8, 2016

Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs

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

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Strength
Find 1 Rep Max Clean & Jerk:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Conditioning
For time:
• 400 m Run

Then, 40-30-20-10 reps:
Medicine Ball Cleans 20/14#
• Box Jump Overs 24/20”

Then:
• 400 m Run

Tue, Jun 7, 2016

Warm-up
• 400 m Run

3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

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

Strength
Find 1 Rep Max Overhead Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

Conditioning
“Nate”
20 min AMRAP:
• 2 Muscle Ups
• 4 Handstand Push-ups
• 8 Kettlebell Swings 70/53#

Mon, Jun 6, 2016

Warm-up
• 20 cal Air Bike

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength
Find 1 Rep Max Snatch:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

Core
8 rounds:
• 15 sec AbMat Sit-ups
• 15 sec Plank on Elbows

Conditioning
3 rounds for time:

• 500 m Row
• 10 Squat Snatch 95/65#
• 100 Double Unders

Sat, Jun 4, 2016

Warm-up
• 500 m Row

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
5 sets of Snatch Complex:
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Overhead Squat

5 sets of Clean Complex:
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk (any type)

Increase weight to finish heavy.

Conditioning
21-15-9-15-21 reps for time:

Box Jumps 24/20”
Wall Balls 20/14#
Ring Dips

Wed, Jun 1, 2016

Warm-up
• 400 m Run

3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats

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

Strength
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

This is the second test for 1RM as written in the 7/13 squat program. Rest 2 minutes between each set.

Conditioning
3 rounds for time:
• 15 cal Row
• 15 One-arm Overhead Squat 35/20# Right
• 15 cal Row
• 15 One-arm Overhead Squat 35/20# Left

Tue, May 31, 2016

Warm-up
• 500 m Row

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

2 rounds:
• 6 Russian KB Swings 53/35#
• 12 KB Goblet Squats 53/35#

Strength
Snatch
• 3 reps @ 50%
• 3 reps @ 60%
• 2 reps @ 70%
• 2 reps @ 80%

Clean & Jerk
• 3 reps @ 50%
• 3 reps @ 60%
• 2 reps @ 70%
• 2 reps @ 80%

Conditioning
9 min AMRAP:

• 9 Deadlifts 155/105#
• 6 Power Cleans 155/105#
• 3 Handstand Push-ups

Mon, May 30, 2016

Warm-up
• 20 cal Air Bike

2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds of:
• 6 Jumping Lunges
• 6 Air Squats

Strength
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

Conditioning
“Murph”
For time:
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Sat, May 28, 2016

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

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

Strength
Alternate between:
• 10-8-6-4-2 Bench Press
• 2-4-6-8-10 Deadlifts

Start light and increase to heavy with Bench Press. Start heavy and decrease to light with Deadlifts. Suggestion: 45%-85% Bench, 85%-45% Deads. Use best judgment. Warmup before starting.

Conditioning
“Wood”
5 rounds for time of:
• 400 m Run
• 10 Burpee Box Jumps 24/20”
• 10 Sumo Deadlift High Pull 95/65#
• 10 Thrusters 95/65#
• 1 min Rest

Post total time to comments.

Fri, May 27, 2016

Warm-up
• 400 m Run
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 20 Scorpions

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

Strength
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
3 rounds:

• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Conditioning
For time:

• 20 Overhead Squats 95/65#
• 100 Double Unders
• 15 Overhead Squats 95/65#
• 75 Double Unders
• 10 Overhead Squats 95/65#
• 50 Double Unders

Tue, May 24, 2016

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)

8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)

Increase weight to finish heavy.

Conditioning
8 rounds for time:
• 8 Kettlebell Swings 70/53#
• 8 Burpees
• 8 AbMat Situps

Mon, May 23, 2016

Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
4 sets:
• 2 Front Squats + 4 Back Squats

Weight (deload week): 70% of 1RM Front Squat

Conditioning
3 rounds for time:

• 10 Power Cleans 135/95#
• 15 Pull-ups
• 20 Wall Balls 20/14#

Sat, May 21, 2016

Warm-up
3 rounds:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

Strength
Snatch
10 min on the clock:

• 3 attempts at 1RM

Rest 3 min

Clean & Jerk
10 min on the clock:

• 3 attempts at 1RM

Conditioning
For time:

• 500 m Row
• 10 Overhead Walking Lunges 95/65#
• 20 Box Jump Overs 24/20”
• 30 Overhead Squats 95/65#
• 20 Box Jump Overs 24/20”
• 10 Overhead Walking Lunges 95/65#
• 500 m Row

Fri, May 20, 2016

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

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
 4 rounds:
• 30 sec Weighted Supine GHD Hold 20/14#
• 10 Romanian Deadlifts 135/95#

Conditioning
21-15-9 reps for time:

Chest-to-bar Pull-ups
Dumbbell Thrusters 35/25#

Tue, May 17, 2016

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength
5 sets:
• 2 Snatch Grips Pulls + 1 Snatch

5 sets:
• 2 Paused Power Cleans + 1 Paused Clean

3 sets:
• 1 Push Press + 1 Push Jerk + 1 Split Jerk

Conditioning
7 min AMRAP:

• 3 Power Snatches 95/65#
• 3 Lateral Burpees over Bar
• 6 Power Snatches 95/65#
• 6 Lateral Burpees over Bar
• 9 Power Snatches 95/65#
• 9 Lateral Burpees over Bar

Continue pattern until time.