Sat, May 30, 2020

Warm-up
2 rounds:
• 10 m Sprint Forward­­
• 10 m Sprint Backwards
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 m Duck Walk
• 10 m Bear Crawl

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

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

Strength (deload week)
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
20 min AMRAP:
• 40 Barbell Walking Lunges 75/55#
• 30 AbMat Sit-ups
• 20 Sumo Deadlift High Pulls 75/55#
• 10 Chest-to-bar Pull-ups

Fri, May 29, 2020

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Strength (deload week)
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
10 rounds for time:
• 10 Row (calories)
• 10-9-8-7-6-5-4-3-2-1 Bench Presses BW / 75% BW

Round 1 is a 10-calorie row then 10 bench presses at bodyweight for men / 75% bodyweight for women. Round 2 is 10-calorie row then 9 bench presses. Round 3, 10-cal row, 8 bench presses. Continue pattern until the 10th and final round is 10-cal row, 1 bench press. Score is time completed, include weight of barbell (if comfortable sharing).

Wed, May 27, 2020

Warm-up
• 20 cal Air Bike

• 20 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

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

Strength (deload week)
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Conditioning
5 rounds for time:
• 5 Front Squats 135/95#
• 15 Burpees Lateral Over Bar
• 25 Wall Balls 20/14#

Barbell starts from the ground.

Tue, May 26, 2020

Warm-up
• 400 m Run

3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Scorpion Hold Right
• 30 sec Scorpion Hold 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 (deload week)
Snatch
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Overhead Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises

Conditioning
10 min Alternating EMOM:
Even min:

• 5 Deadlifts 275/205#
Odd min:

• Max Double Unders

Within the first minute, 5 deadlifts and rest in the remaining time. The next minute, complete as many double unders as possible. Repeat until time is up. Score is total double unders.

Mon, May 25, 2020

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 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

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Cossack Side Lunges
• 5 Arm Circles CW
• 5 Arm Circles CCW
• 5 Arm Hugs

Conditioning
“Murph” For time:

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Wear 20/14# vest, if you have one.

Sun, May 24, 2020

Memorial Day Weekend Special

Warm-up
• 200 Single Unders

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

3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Deadlift
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM

Conditioning
Wittman
7 rounds for time:

• 15 Kettlebell Swings 53/35#
• 15 Power Cleans 95/65#
• 15 Box Jump 24/20”

In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, who was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

Sat, May 23, 2020

Warm-up
• 15 cal Row
• 15 cal Ski Erg
• 15 cal Air Bike

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

2 rounds:
• 40 sec Pec Stretch w/ Band Right
• 40 sec Pec Stretch w/ Band Left
• 40 sec Pigeon Pose Right
• 40 sec Pigeon Pose Left
• 40 sec Pike Stretch
• 40 sec Goblet Squat Hold

Conditioning
Nickman
10 rounds for time:

• 200 m Farmers Carry 55/35# (2)
• 10 Weighted Pull-Ups 35/25# (1)
• 20 Dumbbell Power Snatches 55/35# (1)

In honor of U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.

Farmers carry are with two dumbbells 55/35#. Weighted pull-ups are with one dumbbell 35/25# between feet/legs. Dumbbell power snatches are alternating.

Fri, May 22, 2020

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

4 rounds:
• 5 Bench Dips
• 5 Push-ups
• 5 Air Squats

Strength
10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
Ring Rows w/ heels on box
Incline Dumbbell Flys LW
• Incline Reverse Flys LW

AHAP: As Heavy As Possible
LW: Lightweight

 Conditioning
For time:

• 200 Wall Balls 20/14#

Tue, May 19, 2020

Warm-up
• 1 min easy pace Air Bike
• 1 min AMRAP Air Bike calories

• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

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

Strength
10 min E2MOM:
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats

Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Increase weight to finish AHAP.

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

Conditioning
For time:
• 400 m Run
• 20 Power Cleans 135/95#
• 400 m Run
• 15 Power Cleans 155/105#
• 400 m Run
• 10 Power Cleans 175/115#
• 400 m Run
• 5 Power Cleans 195/125#