Mon, May 18, 2020

Warm-up
• 100 Double Unders

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Squat Hold

3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers

Strength
Week 6: 20-rep Squat Challenge (final)

Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Conditioning
“Tabata This!”
• Tabata Row
• Rest 1 minute
• Tabata Air Squats
• Rest 1 minute
• Tabata Pull-ups
• Rest 1 minute
• Tabata Push-ups
• Rest 1 minute
• Tabata AbMat Sit-ups

A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Tabata score is the least number of reps performed in any of the eight rounds. Unit for the row is calories. Score is sum of all tabata scores.

Sat, May 16, 2020

Warm-up
3 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Jumping Jacks

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

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift

Setup two bars. Increase weight to finish heavy.

Core
6 rounds:

• 20 sec Weighted Supine GHD Hold 20/14#
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest

Conditioning
16 min AMRAP:
• 12 Dual Kettlebell Swings 35/18#
• 6 Burpee Box Jump Overs 24/20”
• 12 Dual Kettlebell Thrusters 35/18#
• 6 Burpee Box Jump Overs 24/20”

Fri, May 15, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 10 Air Squats

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Bench Press
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

Weighted Dips
• 5-3-1+ reps AHAP

Conditioning
4 rounds for time:
• 400 m Row
• 20 Toes-to-bar
• 20 Push-ups
• 20 Overhead Squats 115/75#

Wed, May 13, 2020

Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Every 90 sec for 12 min:
• 1 Power Clean
• 1 Push Jerk
• 1 Hang Squat Clean
• 1 Split Jerk

Perform one complex in 90 seconds, rest in remaining time, for 8 rounds. Increase weight to finish heavy.

Core
10-8-6-4 reps:

• Toes-to-bar
• GHD Hip Extensions

Conditioning
5-10-15-15-10-5 reps for time:
• Hang Power Clean 95/65#
• Handstand Push-ups

Mon, May 11, 2020

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 5: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Core
• Tabata Plank Hold

Conditioning
“Helen”
3 rounds for time:

• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups

Sat, May 9, 2020

Warm-up
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

2 rounds:
• 10 m Walking Lunges
• 10 Jumping Jacks
• 10m Crab Walk
• 10 Jumping Lunges

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

Strength
Barbell Lunges
• 12 steps at 40% of 1RM Back Squat
• 12 steps at 45% of 1RM Back Squat
• 12+ steps at 50% of 1RM Back Squat

Barbell lunges are back rack, starting from squat rack, walking 6 steps out and 6 steps back.

Core
3 rounds:
• 10 MedBall Russian Twists 20/14#
• 15 AbMat Sit-ups

Conditioning
10 rounds for time:
• 5 Power Cleans 135/95#
60-yard Shuttle Run (5-10-15 yards)

For the Shuttle Run, run 5 yards and back to the start, then 10 yards and back, then 15 yards and back to finish a total of 60 yards per round. Check out the video link to see how to run it fast!

Fri, May 8, 2020

Warm-up
• 20 cal Air Bike

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 Straddle Stretch

2 rounds:
• 10 m Bear Crawl
• 10 PVC Passthroughs

Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Strict Pull-ups

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Increase bench press weight to finish heavy.

Conditioning
12 min Alternating EMOM:
• Even min: Max Hand-release Push-ups
• Odd Min: 8 Deadlifts 225/155#

In the first minute, complete as many hand-release push-ups as possible lifting your hands off the ground in the bottom position each time. Then, within the next minute, complete 8 deadlifts; rest in the remaining time. Repeat this until the time is up. Score is number of h.r. push-ups completed.

Wed, May 6, 2020

Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

3-Position Clean
(top down: upper thigh, below knee, floor)
• 3 sets: 3 reps AHAP

Core
3 rounds:
• 10 Russian Kettlebell Swing 70/53#
• 20 GHD Sit-ups

Conditioning
6 rounds for time:
• 20 Dumbbell Bent-over Rows 30/20# (2)
• 20 Dumbbell Front Squat 30/20# (2)
• 50 Double Unders

Tue, May 5, 2020

Happy Cinco de Mayo!

Warm-up
• 400 m Run

3 rounds
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)

Strength
5 min EMOM:
• 3 Snatch Grip Push Press
• 1 Overhead Squat

5 min EMOM:
• 1 Hang Power Snatch
• 1 Hang Squat Snatch

After each minute, increase weight to finish heavy.

Conditioning
10 rounds for time:
• 20 Mountain Climbers (R+L=2)
• 5 Power Snatch 115/75#