Sat, Nov 30, 2019

Warm-up
• 300 m Row

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

Strength
Shoulder Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Bench Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

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

Conditioning
For time:
• 21 Power Snatches 95/65#
• 7 Rope Climbs 15’
• 15 Power Snatches 115/75#
• 5 Rope Climbs 15’
• 9 Power Snatches 135/85#
• 3 Rope Climbs 15’

Fri, Nov 29, 2019

Warm-up
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
• 10 Mountain Climbers

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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM

Back 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

Conditioning
3 rounds for time:
• 15 Deadlifts 225/155#
• 50 Wall Balls 20/14#
• 100 Double Unders

Wed, Nov 27, 2019

Warm-up
• 400 m Run

3 rounds:
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

2 rounds:
• 10 Walking Lunges 20/10#
• 10 Dumbbell Thrusters 20/10#

Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM

Power Clean + Front Squat + Jerk
• 3 of each at 50% of 1RM Clean
• 2 of each at 60% of 1RM Clean
• 1 of each at 70% of 1RM Clean

Core
3 rounds:
• 10 Hollow Body Rocks
• 10 Good Mornings 95/65#

Conditioning
20 min AMRAP:
• 500 m Row
• 40 Air Squats
• 30 AbMat Sit-ups
• 20 Push-ups
• 10 Pull-ups

Tue, Nov 26, 2019

Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 Leg Swings /leg

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM

3-Position Snatch (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Snatch
• 2 reps at 65% of 1RM Snatch
• 1 rep at 70% of 1RM Snatch

Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
For time, partitioned any way:
• 100 Overhead Squats 75/55#
• 50 Bar Facing Burpees

Mon, Nov 25, 2019

Warm-up
• 20 cal Air Bike

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 Pike Stretch
• 30 sec Straddle Stretch

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

Strength
Week 11 of 12 – Hatch Squat
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 103% of 1RM

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Power Cleans 135/95#
• Push Jerks 135/95#
• Box Jumps 24/20”

Sat, Nov 23, 2019

Warm-up
• 400 m Run

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows

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
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

Conditioning (part 1)
For time:
• 2,000 m Row

Rest 10 min

Conditioning (part 2)
20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Kettlebell Swings 53/35#
• 20 Double Unders

Fri, Nov 22, 2019

Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle

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

Strength
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
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Conditioning
30-20-10 reps for time:
Jumping Lunges
Squat Cleans 75/55#
• Dead Hang Hold (sec)

Each jumping lunge step counts as 1 rep. For each round of dead hang holds, accumulate the total number of seconds from the dead hang (bottom of pull-up) position.

Wed, Nov 20, 2019

Warm-up
• 300 m Row
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold

Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

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

Conditioning
3 rounds for time:
• 10 Power Snatches 115/75#
• 10 Bar-Facing Burpees
• 10 Bar Muscle Ups
• 10 Burpees to Target (pull-up bar)

Tue, Nov 19, 2019

Warm-up
• 20 cal Air Bike

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

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

Strength
Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

Overhead Squat
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
3 rounds:
• 15 GHD Hip Extensions
• 15 Weighted AbMat Sit-ups 25/15#

Conditioning
10 min Alternating EMOM:
• Even Min: 200 m Sprint
• Odd Min: Max Wall Balls 20/14#

Start by sprinting 200 meters, rest in the remaining time. At 1:00 perform as many wall balls within the minute. Repeat until 10:00. Score is total number of wall balls.

Mon, Nov 18, 2019

Warm-up
• 100 Single Unders (clockwise)
• 100 Single Unders (counter-clockwise)

3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats

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

Strength
Week 10 of 12 – Hatch Squat
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

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

Conditioning
8 rounds for time:
• 250 m Row
• 10 Toes to Bar