Tue, Apr 28, 2015

Warmup
20 cal Air Bike

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

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

Strength (deload)
Snatch
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Overhead Squat
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Conditioning
5 rounds for time:
• 300 m Row
• 15 Overhead Squats 95/65#

Mon, Apr 27, 2015

Warmup
• 20 Arm Circles

4 rounds of:
• 20 sec Plank
• 10 sec Rest
• 20 sec Wall Handstand Hold
• 10 sec Rest

3 rounds of:
• 100 m Run
• 10 Wallballs 20/14#

Strength (deload)
Shoulder Press
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Bench Press
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Core 
8 min Alternating EMOM: 
Even min: Max Ball Slams 50/30# 
Odd min: Max Mountain Climbers

Conditioning 
5 rounds for max reps: 
50 sec Bench Press 135/95# 
10 sec Rest 
50 sec One-arm DB Thruster 50/35# 
10 sec Rest 
50 sec 200 m Run 
10 sec Rest 

Sat, Apr 25, 2015

Warmup
• 40-30-20-10 Double Unders
Rest 10 sec after each set

• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings

3 rounds of:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold

Plyometrics
Powerlifting Jumps
5 attempts of:

• Max Seated Box Jump (height)

5 attempts of:
• Max Barbell Kneeling Jump (weight)

Notes: Seated Box Jumps: start seated with hips slightly below parallel; find max box height. Barbell Kneeling Jump: start with barbell behind the neck, jump from knee to flat ground; find max weight.

Conditioning
“Angie” For time:
• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air Squats

Fri, Apr 24, 2015

Warmup
• 20 cal AirBike

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

• 20 PVC Passthroughs
• 20 PVC Thrusters

Strength (deload)
Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Front Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
3 rounds:
• 20 Med Ball Russian Twists 20/14#
• 12 Med Ball Sit-ups 20/14#

Conditioning
10 min AMRAP:
• 4 Power Cleans 165/115#
• 5 Handstand Push-ups
• 6 Toes-to-bar
• 7 Burpees

Wed, Apr 22, 2015

Warmup
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds with 53/35# Kettlebell:
• 10 One-Legged Deadlift Right Leg
• 10 Sumo Deadlift High Pull
• 10 One-Legged Deadlift Left Leg
• 10 sec Goblet Squat Hold

Strength
Deadlift
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 rep @100% of Snatch 1RM

Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM

Core
3 rounds:
• 20 GHD Sit-ups
• 30 Flutter Kicks

Conditioning
4 rounds for time:
• 25 cal Row
• 25 Wallballs 20/14#
• 25 Pull-ups

Tue, Apr 21, 2015

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

• 500 m Row

3 rounds of:
• 8 Jumping Lunges
• 8 Kettlebell Swings 53/35#

Strength
Back Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Weighted Pull-ups
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Conditioning
For time:

• 10 Goblet Squats 53/35#
• 400 m Run
• 20 Goblet Squats
• 300 m Run
• 30 Goblet Squats
• 200 m Run
• 40 Goblet Squats
• 100 m Run

Mon, Apr 20, 2015

Warmup
• 10 cal Air-Bike
• 10 cal Ski Erg
• 10 m Lunge
• 10 m Lunge Backwards
• 10 m Bear Crawl
• 10 m Inch Worm
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

Strength
Snatch
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Overhead Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
6 rounds of:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
“Amanda” 9-7-5 reps for time of:
Ring Muscle-up
Squat Snatch 135/95#

Rest 5 min

9-7-5 reps for time of:
One-arm DB Power Snatch 70/50#
Burpee Box Jump 24/20”

Sat, Apr 18, 2015

Warmup
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 Jumping Jacks
• 20 Walking Lunges steps
• 20 Air Squats
• 20 PVC Passthroughs

Strength
Front Rack Barbell Reverse Lunges
• 4 sets of 10 reps

Work up in weight; try to find a 10 rep max. Rest 2-5 min after each set.

Conditioning
For time:
• 100 Double Unders
• 1,000 m Run
• 100 Double Unders
• 1,000 m Row
• 100 Double Unders

Wed, Apr 15, 2015

Warmup
2 rounds:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)

3 rounds:
• 30 Double Unders
• 10 Dumbbell Thruster 25/15# x2

Strength
Clean & Jerk
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Front Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
21 – 15 – 9 reps:
V Ups
Evil Wheels

Conditioning
For time:
• 60 cal Row
• 10 Clean & Jerk 135/95#
• 40 cal Row
• 10 Clean & Jerk 135/95#
• 20 cal Row
• 10 Clean & Jerk 135/95#