Mon, Oct 13, 2014

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

Core
10 – 8 – 6 – 4 – 2 reps of:
• AbMat Sit-ups
• Good Mornings w/ barbell 45/35#

Conditioning
4 Rounds of:
• 1 min Max Kettle Bell Swings 53/35#
• 1 min Max Burpees
• 1 min Max Over-Unders (band at 24″)

Fri, Oct 10, 2014

Warmup
• 400 m Run
• 10 m Bear Crawl
• 10 m Inch Worm
• 10 m Backwards Bear Crawl
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Scorpions

Strength
Bench Press (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
8 Rounds of:
• :10 L-Sit Hold
• :10 Rest
• :10 Straight Body Lever from the Floor
• :10 Rest

Conditioning
“12.4 Open Workout”
12 min AMRAP:
• 150 Wall Ball Shots
• 90 Double-Unders
• 30 Ring Muscle-ups

Wed, Oct 8, 2014

Warmup
• 100 Double-Unders
3 Rounds of:
• 10 Wall Ball Shots
• 8 DB Shoulder Press 30/10#
• 6 Push-ups

Strength
Shoulder Press (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
21 – 15 – 9 reps of:
• Knees to Elbows
Evil Wheels

Conditioning
20 min AMRAP:
• 200 m Run
• 10 cal Row / Air-Bike
• 5 Handstand Push-ups

Tue, Oct 7, 2014

Warmup
• 25 cal Air Bike
• 20 Jumping Jacks
• 15 Kettle Bell Swings (light)
• 10 Goblet Squats (light)
• 5 Jumping Lunges (per leg)
• 15 Arm Circles CW (5 sm, 5 md, 5 lg)
• 15 Arm Circles CCW (5 sm, 5 md, 5 lg)

Strength
Clean & Jerk (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
• Tabata Handstand Hold

Conditioning
6 min EMOM:
• 5 Power Cleans 185/125#
• 10 Plyometric Push-ups

Rest 1 min

6 min EMOM:
• 5 Hang Power Cleans 135/95#
• 5 Bar Muscle Ups

Mon, Oct 6, 2014

Warmup
• 300 m Row
• 20 Air Squats
3 Rounds of:
• 10 m Lunge
• 10 m Duck Walk

Strength
Front 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
6 min EMOM:
• 10 AbMat Sit-ups
• Max Plank Hold

Conditioning
5 Rounds for time:
• 10 Med Ball Cleans 50/40#
• 20 Med Ball Mountain Climbers
• 100 m Run with Med Ball

Fri, Oct 3, 2014

Warmup
6 Rounds of:
• :20 Air-Bike or Rower
• :10 Rest

• 20 Jumping Jacks
• 20 Up Downs
• 20 Samsun Stretch Lunges
• 10 Standing Trunk Swings
• 10 Bent-over Trunk Swings

Core
3 Rounds of:
• 5 Rolling V Ups
• 10 Med Ball Russian Twists 20/16#
• 15 Flutter Kicks

Strength
Deadlift
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Clean Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM

Snatch Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM

Conditioning
“13.2 Open Workout”

10 AMRAP of:
• 5 Shoulder to overhead 115/75#
• 10 Deadlifts 115/75#
• 15 Box jumps 24/20”

Wed, Oct 1, 2014

Warmup
• 300 m Row
• 10 m High Knees
• 10 m Butt Kicks
• 20 m Backwards Run
• 15 PVC Passthroughs
• 15 PVC Back Squats
• 15 PVC Good Mornings

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

Weighted Pull-ups
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Conditioning
3 Rounds for time:
• 800 m Run
• 10 Toes-to-bar
• 12 Lying Leg Lifts

Tue, Sep 30, 2014

Warmup
• 20 cal Air-Bike
• 20 Scorpions
• 20 Up and Overs
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

4 Rounds:
• :30 PVC Overhead Squat Hold (band assisted if needed)
• :20 Rest

Core
6 min Rounds of:
• :20 Handstand Hold
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest

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

Snatch
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Conditioning
Alternate between:
• 1, 2, 3… 10 reps of Squat Snatch 95/65#
• 10, 9, 8… 1 reps of Handstand Push-ups