Fri, Apr 3, 2015

Warmup
• 300 m Row
• 20 Jumping Jacks
• 20 PVC Passthroughs

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

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
4 rounds of:
• 30 sec Flutter Kicks
• 15 sec Rest
• 30 sec AbMat Sit-ups
• 15 sec Rest

Conditioning
14 min AMRAP:
• 10 Pull-ups
• 12 Kettlebell Lunges (steps) 2×53/35#
• 14 cal Air Bike

Wed, Apr 1, 2015

Warmup
• 15 cal Air-Bike

3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

Then,
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
• 20 PVC Passthroughs
• 20 PVC Overhead Squats

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

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

Core
6 rounds of:
• 20 sec Hollow Body Hold
• 10 sec Rest
• 20 sec Free-standing Handstand Hold
• 10 sec Rest

Conditioning
5 rounds for time:
• 5 Power Snatches 95/65#
• 10 Overhead Squats 95/65#
• 50 Double Unders
• 1 min Rest

Tue, Mar 31, 2015

Warmup
• 400 m Run

3 rounds of:
• 5 Burpees
• 10 Push-ups
• 15 Air Squats

3 rounds of:
• 10 DB Front Raise 15/10#
• 10 DB Side Raise
• 10 DB Shoulder Press

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

Conditioning
“Fight Gone Bad!”
3 rounds for max reps of:

• 1 min Wallballs 20/14#
• 1 min Sumo Deadlift High-pull 75/55#
• 1 min Box Jump 20″
• 1 min Push Press 75/55#
• 1 min Row calories
• 1 min Rest

Mon, Mar 30, 2015

Warmup
• 20 cal Air Bike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Air Squats w/ 3 sec bottom hold
• 10 Jumping Lunges
• 10 PVC Around the Worlds

Strength
Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

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

Core
3 rounds of:
• 20 steps Plank Walk
• 20 MedBall Russian Twists 20/14#

Conditioning
4 rounds for time:
• 7 Power Cleans 135/95#
• 14 Chest-to-Bar Pull-ups
• 21 Kettlebell Swings 53/35#
• 200 m Run

Sat, Mar 28, 2015

Warmup
• Tabata Air Bike
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
• 20 Cossack Side Lunges
• 20 Scorpions

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

NOTE: Tabata = 8 rounds of 20 sec of work, 10 sec of rest.

Strength
12 min EMOM:
• 1 Snatch

Increase weight until you find the heaviest 1 rep.

Core
• Tabata Hollow Rocks

Conditioning
20 min AMRAP:
• 5 Bar Muscle Ups
• 10 Power Snatches 115/85#
• 15 Double Unders
• 20 AbMat Sit-ups

Fri, Mar 27, 2015

Warmup
• 400 m Run

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

Then,
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Dumbbell Push Press 25/15#

Strength
Thruster
• 10 reps @ 45/35#
• 8 reps @ 75/55#
• 6 reps @ 95/65#
• 4 reps @ 115/80#
• 2 reps @ 135/95#

Conditioning
CrossFit Open 15.5
27 – 21 – 15 – 9 reps/cal for time:
• Row calories
Thruster 95/65#

Wed, Mar 25, 2015

Warmup
• 300 m Row
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

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

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

Clean Grip Pulls (deload)
• 5 reps @ 60% of 1RM
• 5 rep @ 70% of 1RM

Snatch Grip Pulls (deload)
• 5 reps @ 60% of 1RM
• 5 rep @ 70% of 1RM

Core
2 rounds:
• 30 sec L-sit
• 30 sec Rest
• 30 sec Superman
• 30 sec Rest
• 30 sec Forearm Plank
• 30 sec Rest

Conditioning
4 rounds for time:
• 8 Deadlifts 135/95#
• 8 Push-ups
• 8 Kettlebell Swings 70/53#
• 400 m Run

Tue, Mar 24, 2015

Warmup
3 rounds:
• 30 sec Jump Rope (fast singles)
• 30 sec Air Squats
• 30 sec Jumping Jacks
• 30 sec Lunges

Then,
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Leg Swings /leg
• 10 Dumbbell Push Press 25/15#

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

Weighted Pull-ups (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Core
4 rounds:
• 10 GHD Sit-ups
• 10 sec GHD Sit-up hold

Conditioning
21 – 15 – 9 – 6 – 3 reps/cal for time:

• Row calories
Thruster 95/65#

Mon, Mar 23, 2015

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

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats

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

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

Core
6 rounds of:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
5 rounds for time:
• 10 Burpee Box Jump Overs 24/20”
• 10 One-arm Dumbbell Snatch 50/35#
• 10 Dumbbell Goblet Squats 50/35#

*For the one-arm DB snatch, alternate arms after each rep.

Sat, Mar 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

2 rounds of:
• 50 Double Unders
• 20 KB Hand to Hand Swing
• 10 KB Snatch /arm
• 10 KB Thruster /arm

Strength
10 min Alternating EMOM (Every Minute On the Minute):
• Even min: Heavy Sled Pull as far as possible
• Odd min: Rest

Load up the sled with a heavy weight that you can continuously move for a full min. Start the clock, in the first minute pull the sled as far as possible. In the second minute, rest. Repeat until time is up.

Conditioning
4 rounds for max reps/calories:
• 1 min Row calories
• 1 min AbMat Sit-ups
• 1 min 200 m Run
• 1 min Air Bike calories
• 1 min Burpees
• 1 min Air Squats
• 1 min Rest