Sat, Jan 9, 2021

Warm-up
• 300 m Row

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Jacks

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min E2MOM:

• 5-4-3-2-1 Snatch

Rest 2 min

10 min E2MOM:
• 5-4-3-2-1 Clean

Increase weight to finish heavy.

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
For time:
• 50 AirBike calories
• 50 Overhead MedBall Lunges 20/14#
• 100 MedBall Squats 20/14#
• 50 Overhead MedBall Lunges 20/14#
• 50 AirBike calories

For the Overhead MedBall Lunges, one lunge/step is equal to one rep.

Fri, Jan 8, 2021

Warm-up
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 7 Russian KB Swings 70/53#
• 7 KB Goblet Squats 70/53#

Strength
Week 4 of 12: Hatch
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 2 sets: 5 reps at 70% of 1RM

Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM
• 8 reps at 80% of 1RM

Conditioning
5 rounds for time:
• 20 AbMat Sit-ups
• 15 Hang Power Clean 115/75#
• 10 Thrusters 115/75#

Wed, Jan 6, 2021

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
Week 4 of 12: Hatch
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM

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

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
10 min AMRAP:
• 10 Single Unders
• 10 Double Unders
• 100 m Row
• 20 Single Unders
• 20 Double Unders
• 200 m Row
• 30 Single Unders
• 30 Double Unders
• 300 m Row
… repeat pattern until time is up.

Tue, Jan 5, 2021

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

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

Strength
Week 4 of 12: Hatch
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM

Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 rep at 95% of 1RM Snatch
• 1 rep at 100% of 1RM Snatch

Core
5 rounds:
• 3 Dragon Flags
• 6 Evil Wheels

Conditioning
21-15-9 reps for time:
• Ground-to-Overheads 95/65#
• Burpee Box Jump Overs 24/20”

Mon, Jan 4, 2021

Warm-up
• 400 m Run

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

3 rounds:
• 10 Mountain Climbers
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Week 4 of 12: Hatch
Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 85% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
• 5 reps at 85% of 1RM

Core
3 rounds:
• 10 Arch Rocks
• 10 GHD Sit-ups

Conditioning
10 min E2MOM:
• 20 Wall Balls 20/14#
• Max Kettlebell Swings 53/35#

Every 2 min, perform 20 wall ball shots followed by max kettlebell swings. Score is total number of kettlebell swings.

Sat, Jan 2, 2021

Warm-up
• 300 m Row

2 rounds:
• 10 m Bear Crawl
• 10 Air Squats

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Plank Hold

Strength
Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench

Deficit Deadlift 4”
• 5 reps at 30% of 1RM Deadlift
• 5 reps at 40% of 1RM Deadlift
• 3 reps at 50% of 1RM Deadlift
• 3 reps at 60% of 1RM Deadlift

Conditioning
20 min Alternating EMOM:
Odd min:
• 5 Bench Press BW/70%BW
Even min:
• Max Pull-ups

Fri, Jan 1, 2020

HAPPY NEW YEAR!

Warm-up
• 400 m Run

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#

Strength
Week 3 of 12: Hatch
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 10 reps at 60% of 1RM
• 10 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM

Core
• Tabata Hollow Holds

Conditioning
30-20-10 reps for time:
Deadlifts 225/155#
Toes-to-bar
Single Arm Dumbbell Push Press /arm 50/35#

Perform 30 deadlifts, 30 TTB, and then, with one dumbbell, perform 30 DB push presses with the right arm and 30 DB push presses with the left arm for the first round. You may switch arms at any point, as long as all reps are completed for each arm. Perform the remaining rounds in a similar manner.

Wed, Dec 30, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 5 Candlesticks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Week 3 of 12: Hatch
Clean
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM

Clean Grip Pulls
• 3 reps at 85% of 1RM Clean
• 3 reps at 95% of 1RM Clean
• 3 reps at 105% of 1RM Clean

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
5 rounds for max reps:
3 min:
• 400 m Row
• Max Front Squats
1 min: Rest

Round 1: 135/85#
Round 2: 115/75#
Round 3: 95/65#
Round 4: 75/55#
Round 5: 45/35#

Barbell starts from the ground.

Tue, Dec 29, 2020

Warm-up
• 300 m Row

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

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Week 3 of 12: Hatch
Snatch
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM

Snatch Grip Pulls
• 5 reps at 85% of 1RM Snatch
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch

Conditioning
For time:
• 600 m Run
• 30 Hang Power Cleans 95/65#
• 30 Push-ups
• 400 m Run
• 20 Hang Power Cleans 95/65#
• 20 Push-ups
• 200 m Run
• 10 Hang Power Cleans 95/65#
• 10 Push-ups

Mon, Dec 28, 2020

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Week 3 of 12: Hatch
Back Squat
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM

Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest

Conditioning
6 rounds for time:
• 5 Power Snatch 135/95#
• 50 Double Unders