Sat, Jun 22, 2019

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

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

Strength
Hang Clean
• 3 sets of 3 reps, work up to 90% of 1RM

Push Press
• 3 sets of 3 reps, work up to 90% of 1RM

Conditioning
6 rounds for max reps/cals:
• 1 min: Forearm Plank Hold *
• 1 min: Max Overhead Lunges 45/25# plate
• 1 min: Max Assault AirBike (calories)
• 1 min: Rest

Each time you break the plank hold (ie. knee touches) perform 6 burpees during rest minute.

Fri, Jun 21, 2019

Warm-up
• 20 cal Air Bike

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 Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
8-6-4-2 reps:
Back Squat
Deadlift

Setup 2 bars, one on the rack for squats and one on the ground for deadlifts. Increase weight to finish heavy as possible.

Conditioning
45-30-15 reps for time:
• Wall Balls 20/14#
Toes-to-bar
Deadlifts 155/100#
• 200 m Run

Wed, Jun 19, 2019

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Bench Press
• 3 sets of 3 reps, work up to 90% of 1RM

Weighted Dips
• 3 sets of 3 reps, work up to 90% of 1RM

Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 MedBall Twists 20/14#­

Conditioning
15 min AMRAP:
• 10 Ring Dips
• 10 Kettlebell Swings 70/53#
• 10 Box Jump Overs 24/20”

Tue, Jun 18, 2019

Warm-up
• 200 Single Unders

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

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
3-position Snatch (hip/knee/floor)
• 5 sets of the complex

Start light; increase weight to finish as heavy as possible.

Conditioning
40-30-20-10 reps for time:
Overhead Squats *
Row calories

Increase weight each set. OHS: 75/55#, 95/65#, 115/75#, 135/85#

Mon, Jun 17, 2019

Warm-up
• 20 cal Air Bike

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

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

Strength
Clean & Jerks
• 3 sets of 3 reps, work up to 90% of 1RM

Front Squats
• 3 sets of 3 reps, work up to 90% of 1RM

Core
3 rounds:
• 10 Good Mornings 45/35#
• 20 Flutter Kicks

Conditioning
For max reps:
• Tabata Pull-ups
• Tabata Push-ups
• Tabata Air Squats
• Tabata Double Unders

Sat, Jun 15, 2019

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

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold

Strength
10 min E2MOM:

• 1 Snatch

Rest 2 min

10 min E2MOM:
• 1 Clean & Jerk

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

Conditioning
3 rounds for time:
• 27 calorie Row
• 21 Kettlebell Swings 70/53#
• 15 Knees to Elbows
• 9 Ring Dips
• 3 Rope Climbs 15’

Fri, Jun 14, 2019

Warm-up
• 400 m Run

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

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

Strength
Back Squat
• 3 sets of 3 reps, work up to 90% of 1RM

Shoulder Press
• 3 sets of 3 reps, work up to 90% of 1RM

Conditioning
15-10-5 reps for time:
• Clean & Jerk 135/95#
• Back Squat 135/95#
Toes-to-bar

Wed, Jun 12, 2019

Warm-up
• 300 m Row

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

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

Strength
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Bench Press
• 3-3-2-2-1-1 Deadlift

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
12 min AMRAP:
• 3 Power Snatches 115/75#
• 9 Deadlifts 115/75#
• 12 Box Jumps 24/20”

Tue, Jun 11, 2019

Warm-up
• Tabata Air Bike

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

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

Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Thrusters

Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Work up to finish heavy.

Conditioning
9 min AMRAP:
• 3 Wall Balls 20/14#
• 3 Chest-to-Bar Pull-ups
• 6 Wall Balls 20/14#
• 6 Chest-to-Bar Pull-ups
• 9 Wall Balls 20/14#
• 9 Chest-to-Bar Pull-ups

… continue pattern until time.

Mon, Jun 10, 2019

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats

3 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
Snatch
• 3 sets of 3 reps, work up to 90% of 1RM

Overhead Squat
• 3 sets of 3 reps, work up to 90% of 1RM

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec MedBall Sit-ups
• 10 sec Rest

Conditioning
5 rounds for time:
• 60 Double Unders
• 20 One-arm Dumbbell Power Snatch 50/35#

Perform 10 DB Snatch per arm each round in any order.