Sat, Sep 13, 2014

Warmup
• Run 400 m
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks
• 10 Air Squats
• 10 Jumping Squats

Core
3 Rounds of:
• :20 Side Plank Hold Left
• :10 Rest
• :20 Plank Hold
• :10 Rest
• :20 Side Plank Hold Right
• :10 Rest
• :20 Plank Hold
• :10 Rest

Conditioning
“Golf”
• 100 Air Squats
• 50 Dips
• 50 Pull-ups
• 50 Box Jumps
• 50 Push Ups
• 50 Burpees
• 50 Knees to Elbows
• 50 Wall Balls 20/14#
• 300 Rope Jumps
*With a partner, complete all 9 holes in the fewest number of sets. One partner works, the other rests. Split reps/sets as needed. Score = number of sets. Lowest score wins.

Fri, Sep 12, 2014

Warmup
• 10 cal Air-Bike
• 10 cal Ski Erg
• 10 m Lunge
• 10 m Lunge Backwards
• 10 m Bear Crawl
• 10 m Inch Worm

Core
• 20 Rolling V Ups

Strength
Overhead Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Snatch
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Conditioning
“Air-Bike Annie”
50-40-30-20-10 cal/reps for time:
• Air-Bike
• Double Unders
• AbMat Sit-ups

Wed, Sep 10, 2014

Warmup
• 500 m Row
• 20 Arm Circles (clockwise)
• 20 Arm Circles (counter cw)
3 Rounds of:
• 10 Kettle Bell Swings 53/26#
• 10 Push-ups
• 10 Bar Kips

Core
8 min EMOM:
• :10 Handstand Hold
• 10 Hanging Knees to Elbow
• 10 AbMat Sit-ups

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

Bench Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Dips
• 2 sets of Max Effort

Conditioning
4 Rounds as fast as possible:
• 100 m Sprint
• Rest :30
4 Rounds for time:
• 20 Kettle Bell Snatches 53/26#
• 10 Broad Jumps
• 2 Bar Muscle Ups
*After the last :30 of Rest of the final round of sprints, go straight into second portion.

Tue, Sep 9, 2014

Warmup
• 200 m Run
• 10 m Butt Kicks
• 10 m High Knee Skips
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
• 20 m Backwards Run

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

Strength
Front Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Clean & Jerk
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Conditioning
12 min alternating EMOM:
• Even min: Max cal Air-Bike
• Odd min: 5 Power Cleans 135/95#

Mon, Sep 8, 2014

Warmup
• 10 cal Air-Bke
• 30 PVC Passthroughs
• 30 PVC Good Mornings
• 30 PVC Back Squats
• 20 PVC Sots Press
• 10 Leg Swings (each leg)

Core
3 Rounds of:
• 20 steps Plank Walk
• 10 Evil Wheels

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

Clean Grip Pulls
• 5 reps @80% of Clean 1RM
• 5 reps @90% of Clean 1RM

Snatch Grip Pulls
• 5 reps @80% of Snatch 1RM
• 5 reps @90% of Snatch 1RM

Conditioning
For time:
• 10 Handstand Push-ups
• 20 Pull-ups
• 40 cal Row
• 80 Double Unders
• 40 Cal Row
• 20 Pull-ups
• 10 Handstand Push-ups

Sat, Sep 6, 2014

Warmup
• Run 400 m

3 Rounds of:
• 15 Jumping Jacks
• 15 Air Squats
• 15 Jumping Lunges
• 15 Cossack Stretches

Strength
Sled Relay
4 Rounds as fast as possible of:
• 50 m Sled Drag (forwards)
• 50 m Sled Pull (backwards)

Conditioning
4 Minute AMRAP:
– Partner A:
• 20 steps of Kettle Bell Lunges 53/26#
– Partner B:
• Max Ball Slams 30/20#

Rest 2 Minutes

4 Minute AMRAP:
– Partner A:
• 12 Air Squats
• 10 AbMat Sit-ups
• 8 Plyo Push-ups
– Partner B:
• Max Air-Bike or Rower or Ski Erg

Rest 2 Minutes

4 Minute AMRAP:
– Partner A:
• 2 Rope Climbs 15′
– Partner B:
• Max Toes To Bar

Rest 2 Minutes

4 Minute AMRAP:
– Partner A:
• 10 Wall Balls 20/16#
– Partner B:
• Max Dips (station or rings or box)

Fri, Sep 5, 2014

Warmup
Choose two:
• 200 m Run
• 250 m Row
• 20 cal Air Bike

3 Rounds of:
• 5 Wall Ball Shots 20/16#
• 10 Air Squats
• :15 Hold Bottom of Squat

Core
3 Rounds Not For Time:
• 10 Straight Body Levers from the Floor
• 10 Supine Ring Rows

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

Conditioning
“Double Fran”
2 Rounds of 21159 reps of:
• Thruster 95/65#
• Pull-ups

Wed, Sep 3, 2014

Warmup
• 20 Leg Swings (each leg)
• 20 Arm Circles
• 30 Jumping Jacks

3 Rounds of:
• 10 PVC Overhead Squats
• 10 PVC Passthoughs
• 10 PVC Overhead Lunges

Core
8 min EMOM:
• :30 Plank Hold
• 7 Sit-up to Straddle

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

Conditioning
211815129 reps of:
• Deadlifts 135/95#
• Box Jumps 24/20″
• Double Unders

Tue, Sep 2, 2014

Warmup
• 30 PVC Passthroughs
• 20 PVC Good Mornings
• 10 PVC Overhead Squats

3 Rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Core
4 Rounds of:
• 10 Hollow Rocks
• 8 Roll to Candle Stick
• 6 Strict Toes to Bar

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

Dips
• 2 sets of Max Effort

Conditioning
4 Rounds for time:
• 10 calorie Air-Bike
• 15 Hand Stand Push-ups
• 20 Kettlebell Swings 70/53#

Mon, Sep 1, 2014

Warmup
• 500 m Row/Air-Bike

3 Rounds Not For Time:
• 15 Jumping Jacks
• 15 Air Squats
• 15 Mountain Climbers

Core
6 Rounds:

• :20 Handstand Hold
• :10 Rest
• :20 Pull-up Hold
• :10 Rest
• :20 L-Sit Hold
• :10 Rest

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

Conditioning
12 Minute AMRAP:
• Hang Power Clean 95/65#
• Push Press
• Front Rack Walking Lunge
Reps: 1, 2, 3, 4, 5 + …
Penalty: 5 bar facing burpees any time the barbell touches the ground.