Mon, Sep 23, 2019

Warm-up
• 400 m Run

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:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 2 of 12 – Hatch Squat
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM

Core
3 rounds:
• 20 MedBall Twists 20/14#
• 30 Flutter Kicks

Conditioning
8 min AMRAP:
• 10 Toes-to-bar
• 5 Squat Cleans 135/95#

Sat, Sep 21, 2019

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

10-8-6 reps:
• 10 Incline DB Bench Press AHAP
• 10 Bent-over DB Rows AHAP

Strength
Bench Press
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Bar Dips
• 3 sets: max unbroken reps

Conditioning
3 rounds for max reps:
4 min AMRAP:

• 10 Sumo Deadlift High-pulls 75/55#
• 10 Push-ups
• 10 Box Jump Overs 24/20”
2 minutes:
• Rest

Fri, Sep 20, 2019

Warm-up
• Tabata Row

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
Hatch Squat/Oly 1.4
Clean & Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM

3-Position Clean (top down: upper thigh, below knee, floor)
• 2 reps at 50% of 1RM Clean
• 2 reps at 55% of 1RM Clean
• 2 reps at 60% of 1RM Clean
• 2 reps at 65% of 1RM Clean

Core
Accumulate 2 min:
L-sit

Conditioning
30-20-10 reps for time:
Overhead Lunges 95/65#
Pull-ups

Wed, Sep 18, 2019

Warm-up
• 200 Single Unders

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

2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges
• 10 Mountain Climbers

Strength
Hatch Squat/Oly 1.3
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 55% of 1RM
• 2 sets: 5 reps at 60% of 1RM

Core
3 rounds:

• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
For time:
• 100 Thrusters 75/55#

Every minute, starting at 1:00, perform:
• 5 Lateral Burpees over Bar

Tue, Sep 17, 2019

Warm-up
• Tabata Air Bike

2 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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

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

Strength
Hatch Squat/Oly 1.2
Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM

Snatch Grip Push Press + Overhead Squat
• 3 reps ea. at 65% of 1RM Snatch
• 3 reps ea. at 75% of 1RM Snatch
• 3 reps ea. at 80% of 1RM Snatch
• 3 reps ea. at 85% of 1RM Snatch

Conditioning
Every 3 min for 15 min:
• 10 Toes-to-Bar
• 20 Dumbbell Power Snatches 50/35#
• Max Double Unders

Mon, Sep 16, 2019

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

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

Strength
Hatch Squat/Oly 1.1 (week 1 of 12)
Front Squat
• 5 reps at 50% of 1RM
• 3 sets: 5 reps at 60% of 1RM

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Core
• Tabata Hollow Body Hold

Conditioning
10 min AMRAP:
• 15 Row (calories)
• 15 Wall Balls 20/14#

Sat, Sep 14, 2019

Warm-up
• 100 Single Unders
• 50 Double Unders

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

3 rounds:
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Strength (Deload Week)
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Weighted Dips
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Conditioning
8 rounds for max reps:
• 20 sec Back Squats 135/95#
• 40 sec Rest
• 20 sec Deadlifts 135/95#
• 40 sec Rest
• 20 sec GHD Sit-ups
• 40 sec Rest

Fri, Sep 13, 2019

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 (Deload Week)
Back Squats
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Conditioning
10 rounds for time:
• 5 Shoulder-to-Overhead 95/65#
• 5 Power Snatch 95/65#
• 5 Bar-facing Burpees

Wed, Sep 11, 2019

Warm-up
• 200 Single Unders

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Thrusters
• 10 Leg Swings /leg

12-10-8 reps:
Mountain Climbers
Ring Rows

Strength (Deload Week)
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Conditioning
9/11 Never Forget
For time:
• 11 Dumbbell Thrusters 50/35#
• 11 Dumbbell Push-ups
• 11 Strict Pull-ups
• 11 Dumbbell Thrusters 40/25#
• 11 Dumbbell Push-ups
• 11 Strict Pull-ups
• 11 Dumbbell Thrusters 30/15#
• 11  Dumbbell Push-ups
• 11 Strict Pull-ups
• 2001 m Row

On Sep 11, 2001, a series of airline hijackings and suicide attacks were the deadliest terrorist attacks in U.S. history. Some 2,750 people were killed in New York, 184 In Washington D.C., and 40 in Pennsylvania; all 19 terrorists died. Police and fire departments in New York City were especially hard-hit: hundreds had rushed to the scene of the attacks, and more than 400 police officers and firefighters were killed.

Tue, Sep 10, 2019

Warm-up
• 400 m Run

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 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength (Deload Week)
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM

Deload session: lightweight, concentrate on form.

Conditioning
10 min E2MOM:
• 5 Handstand Push-ups
• 15 Russian Kettlebell Swing 70/53#
• Max Box Jump Overs 24/20”

Every 2 min, perform 5 HSPU, then 15 Russian kettlebell swings and then as many box jump overs as possible. Score is total number of box jump overs.