Mon, May 17, 2021

Warm-up
• 400 m Run

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

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

Strength (Texas Method 3.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM 2.3

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM 1.3

Deadlift
• 1 set of 5 reps at 90% of 5RM

Conditioning
21-15-9 reps for time:
• Dumbbell Burpees 50/35#
Push Press 95/65#

Sat, May 15, 2021

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
12 min E2MOM:
• 1 Clean & Jerk

Increase the weight to finish as heavy as possible.

Core
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 45/35#
• 10 AbMat Sit-ups

Conditioning
40-30-20-10 reps/cals for time:
• Assault AirBike (calories)
Hang Power Snatch 45/35#
• Thrusters 45/35#

Fri, May 14, 2021

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Strength (Texas Method 2.3)
Back Squat
• Test for new 5RM

Bench Press
• Test for new 5RM

Power Snatch
• 6 sets of 2 reps

Conditioning
10 rounds for time:
• 3 Bar Muscle Ups
• 5 Overhead Squats 95/65#

Wed, May 12, 2021

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

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

Strength (Texas Method 2.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 2.1

Shoulder Press
• 3 sets of 5 reps at 90% of Fri 1.3

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

For help calculating percentages, download the NEW Texas Method Spreadsheet. Download it first and then type in your 5RM, 3RM or 1RM numbers.

Conditioning
4 rounds for max reps:
2 min:
• 5 Power Cleans 135/95#
• 10 Bar-Facing Burpees
• Max Toes-to-bar
2 min Rest

Tue, May 11, 2021

Warm-up
• 400 m Run

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

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

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy.

Core
3 rounds:
• 10 Lying Leg Raises
• 10 Evil Wheels

Conditioning
For time:
• 150 Double Unders

Then, 21-15-9 reps:
Deadlifts 225/155#
Chest-to-bar Pull-ups

Then:
• 150 Double Unders

Mon, May 10, 2021

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs

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

Strength (Texas Method 2.1)
Back Squat
• 5 sets of 5 reps at 90% of Fri 1.3

Bench Press
• 5 sets of 5 reps at 90% of Wed 1.2

Deadlift
• 1 set of 5 reps at 90% of Mon 1.1

Conditioning
5 rounds for time:
• 200 m Row
• 20 Wall Balls 20/14#

Sat, May 8, 2021

Warm-up
• 100 Single Unders
• 50 Double Unders

3 rounds:
• 10 Side to Side Jumps
• 10 Air Squats

3 rounds:
• 20 sec Arm Circles Forward
• 20 sec Arm Circles Backwards
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Strength
12 min E2MOM:
• 3 Clusters
Increase weight to finish heavy

Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels

Conditioning
For time:
• 400 m Run
• 45 Thrusters 75/55#
• 45 Pull-ups
• 30 Thrusters 105/75#
• 30 Pull-ups
• 15 Thrusters 135/95#
• 15 Pull-ups
• 400 m Run

Fri, May 7, 2021

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 (Texas Method 1.3)
Back Squat
• Test for new 5RM

Shoulder Press
• Test for new 5RM

Power Clean
• 5 sets of 3 reps

For help calculating percentages, download the Texas Method Spreadsheet. Download it first and then type in your 5RM, 3RM or 1RM numbers.

Conditioning
10 min AMRAP:
• 1 Deadlift 225/155#
• 1 Handstand Push-up
• 2 Deadlifts 225/155#
• 2 Handstand Push-ups
• 3 Deadlifts 225/155#
• 3 Handstand Push-ups

Continue pattern until time is up.

Wed, May 5, 2021

HAPPY CINCO DE MAYO!

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

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

Strength (Texas Method 1.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 1.1

Bench Press
• 3 sets of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

For help calculating percentages, download the Texas Method Spreadsheet. Download it first and then type in your 5RM, 3RM or 1RM numbers.

Conditioning
5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”

Tue, May 4, 2021

Warm-up
• 300 m Row

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

Strength
10 min E2MOM:
• 5-4-3-2-1 Snatch

From 0:00-2:00 complete 5 Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Snatch (power or squat). Increase weight and continue pattern.

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Conditioning
40-30-20-10 reps for time:
Toes-to-bar
Dumbbell Snatch 50/35#

The dumbbell snatches can be power, squat or split snatch and should alternate arms after each rep. If split snatch, both feet must return directly under shoulders with dumbbell overhead for the rep to count.