Sat, Jan 17, 2015

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
12 min on the clock:
• 4 attempts at 1RM Snatch

12 min on the clock:
• 4 attempts at 1RM Clean & Jerk

Score = weight of best Snatch + weight of best Clean & Jerk

Testing
• Max Handstand Walk

Conditioning
20 min AMRAP:
• 50 Wall Ball Shots 20/14#
• 50 MedBall Overhead Lunges 20/14#
• 40 Box Jumps 24/20”
• 40 Toes-to-bar
• 30 Chest-to-bar Pull-ups
• 30 Burpees over Bar
• 20 Power Clean 135/95#
• 20 Push Jerk 135/95#
• 10 Snatch 135/95#
• 10 Muscle Ups

Fri, Jan 16, 2015

Warmup
• 1,000 m Row

3 rounds of Light One-Arm Kettlebell Work:
• 10 KB Hand to Hand Swing
• 5 KB Snatch /arm
• 5 KB Thruster /arm

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

Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Core
For time:

• 200 Flutter Kicks (left + right = 1)

Conditioning
“Helen” 3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups

Wed, Jan 14, 2015

Warmup
4 Rounds of:
• 15 Jumping Jack
• 15 PVC Overhead Squat
• 15 PVC Overhead Lunge
• 15 Tuck Jumps

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
4 rounds of:
• 12 Barbell Glute Bridges 95/65#
• 12 MedBall Sit-ups 20/14#

Conditioning
For time:
• 60 cal Air Bike
• 50 Burpees to 6” above target
• 40 Hang Snatch 75/45#
• 30 cal Air Bike
• 20 Burpees to 6” above target
• 10 Hang Snatch 75/45#

Tue, Jan 13, 2015

Warmup
Sets of unbroken reps:
• 50 – 40 – 30 – 20 – 10 Double Unders
* Rest 10 sec after each set

3 rounds of:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Band Pull-a-parts
• 10 Band Passthroughs

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
8 rounds of:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest

Conditioning
For time:
• 400 m Run
Then 14 – 12 – 10 – 8 – 6 reps:
Push-ups
Chest-to-bar Pull-ups
Dips
Rings Rows
Then:
• 400 m Run

Mon, Jan 12, 2015

Warmup
• 400 m Run

10 – 8 – 6 reps of:

Air Squats
• Shin Hops
• DB Shoulder Press 15/25#
• PVC Passthroughs

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

Testing
For time:
• 100 Air Squats

Core
21 – 15 – 9 reps of:
Mountain Climbers
Knee Raises on the Bench

Conditioning
3 rounds for max reps/cals:
• 1 min Row
• 1 min Hang Clean 95/65#
• 1 min Push Press 95/65#
• 1 min Air Bike
• 1 min Rest

Sat, Jan 10, 2015

Warmup
• 400 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Strength
Thruster (Test for 1 Rep Max)
• Warmup reps with just the bar
• 1 rep @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

Conditioning
2 rounds as fast as possible:
• 100 m Farmer’s Carry 70/50#
• 50 m Backwards Sled Push/Pull

4 rounds for time:
• 15 Kettlebell Thrusters 53/35#
• 30 m Walking Lunges w/ Kettlebells

Fri, Jan 9, 2015

Warmup
• 20 cal Air Bike
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Deadlift (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:
• 10 Romanian Deadlifts 135/95#
• 10 Evil Wheels
• 10 GHD Sit-ups

* For the Romanian Deadlift, do not go all the way back down to the floor in between reps, just past the knee to mid-shin (as demonstrated by Mark Bell in the video)

Conditioning
10 min AMRAP:
• 8 Deadlifts 185/135#
• 8 Burpee Box Jumps 24/20”

Wed, Jan 7, 2015

Warmup
• 300 m Row
• 10 m Spiderman Lunges
• 10 m Duck Walk

3 rounds of:
• 10 Air Squats
• 10 sec Squat Hold

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:
• 10 Toes-to-bar
• 10 Sit-up to Pike

Conditioning
8 rounds for time:
• 200 m Run
• 5 Air Squats
• 5 Push-ups
• 5 Pull-ups

Tue, Jan 6, 2015

Warmup
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
• 15 PVC Overhead Squats
• 15 PVC Passthroughs
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#

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:
• 15 sec Hollow Body Hold
• 15 sec Rest
• 15 sec Side Plank Hold Right
• 15 sec Rest
• 15 sec Plank Hold
• 15 sec Rest
• 15 sec Side Plank Hold Left
• 15 sec Rest

Conditioning
16 min Alternating EMOM:
• 1 min: 15/12 cal Row
• 1 min: 10 Hang Power Snatch 95/65#
• 1 min: 10 Ring Dips
• 1 min: Rest

* One minute to complete each station. Rest in time remaining. Repeat cycle. Stop when clock hits 16 min.

Mon, Jan 5, 2015

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

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Lunges
• 10 PVC Overhead 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

Testing
For time:
• 100 Wall Ball Shots 20/14# at 10/9’ target

Core
20 – 15 – 10 – 5 reps of:
AbMat Sit-ups
GHD Back Extensions

Conditioning
12 min AMRAP:
• 12 Overhead Squat
• 12 Box Jumps 24/20”

* Start with just the bar (45/35#)
* After each round, add 20/10#
* Men: 45, 65, 85, 105, 125, 145, etc
* Women: 35, 45, 55, 65, 75, 85, etc