Sat, Jul 25, 2020

Warm-up
3 rounds:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

Strength
Snatch
10 min on the clock:

• 3 attempts at 1RM

Rest 3 min

Clean & Jerk
10 min on the clock:

• 3 attempts at 1RM

Conditioning
For time:

• 500 m Row
• 50 Plate Overhead Lunges 45/25#
• 50 Plate Squats 45/25#
• 50 Box Jump Overs 24/20”
• 50 Plate Squats 45/25#
• 50 Plate Overhead Lunges 45/25#
• 500 m Row

Use a bumper plate for the lunges and squats. Overhead lunges can be performed in-place or walking, your choice. Hold bumper plate near your chest for the squats.

Fri, Jul 24, 2020

Warm-up
• 300 m Row

2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch

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

Strength (7/13 Squat 8.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
 4 rounds:
• 30 sec Weighted Supine GHD Hold 20/14#
• 10 GHD Sit-ups

Conditioning
For time:

• 21 Thrusters 95/65#
• 600 m Run
• 15 Thrusters 95/65#
• 400 m Run
• 9 Thrusters 95/65#
• 200 m Run

Wed, Jul 22, 2020

Warm-up
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength (7/13 Squat 8.2)
6 sets:

• 2 Front Squats + 4 Back Squats

Weight: 94% of weight used on Monday 8.1

Conditioning
For time:
• 100 Double Unders
Then, 10 rounds:

• 5 Power Cleans 135/95#
• 10 Push-ups
Then:
• 100 Double Unders

Tue, Jul 21, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength
5 sets:
• 2 Snatch Grips Pulls + 1 Snatch

5 sets:
• 2 Paused Power Cleans + 1 Paused Clean

3 sets:
• 1 Push Press + 1 Push Jerk + 1 Split Jerk

Conditioning
5 rounds for max reps:

90 seconds:
• 10/8 Row calories
• 10 Overhead Squats 95/65#
• Max Chest-to-bar Pull-ups
60 seconds Rest

Sat, Jul 18, 2020

Warm-up
• 150 m Row
• 200 m Run
• 150 m Row

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

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

Strength
Every 90 sec for 6 rounds:
• 3 Deadlifts
• 6 Shoulder Press

Setup 2 bars. Start around 50% of 1 RM and increase weight 5-10% each round to finish heavy.

Conditioning
15 min AMRAP:
• 5 Hang Squat Snatches 95/65#
• 5 Box Jumps 30/24”
• 5 Toes-to-bar

Fri, Jul 17, 2020

Warm-up
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

4 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 5 Dumbbell Thrusters 20/10#

Strength (7/13 Squat 7.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
For time:

• 100 AbMat Situps

Conditioning
4 rounds for time:

• 5 Bar Muscle Ups
• 25 Kettlebell Swings 53/35#
• 25 Air Bike calories

Substitute 400 m Run or 500 m Row for 25 cal Air Bike. Substitute 5 Chest-to-bar Pull-ups + 5 Dips for 5 Bar Muscle Ups.

Tue, Jul 14, 2020

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

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

Strength
8 min EMOM:
• 1 Snatch

8 min EMOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Core
• Reverse Tabata Hollow Body Hold

Conditioning
4 rounds for max reps:

• 1 min Burpees
• 1 min Power Snatches 75/55#
• 1 min Pull-ups
• 1 min Rest

Mon, Jul 13, 2020

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Jumping Air Squats

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

Strength (7/13 Squat 7.1)
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 95% of 1RM Front Squat

Conditioning
For time:

• 30 Power Cleans 115/75#
• 30 cal Row
• 20 Hang Power Cleans 115/75#
• 20 cal Row
• 10 Clusters 115/75#
• 10 cal Row