Mon, Sep 29, 2014

Warmup
• 400 m Run
• 25 Jumping Jacks (arms side-to-side)
• 10 Jumping Jacks (arms front-to-back)
• 10 Lunge Elbow to Instep with Rotation (5/side)
• 15 Arm Circles Clockwise (5 small, 5 medium, 5 large)
• 15 Arm Circles Counter Clockwise (5 small, 5 medium, 5 large)

Core
3 Rounds not for time:
• 40 Seal Walk Steps
• 20 AbMat Situps

Strength
Shoulder Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Bench Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Conditioning
6 min AMRAP:
Ascending ladder (1, 2, 3… reps):

• Thruster 95/65#
• Bar-facing Burpees

2 min Rest

6 min AMRAP:
Ascending ladder (1, 2, 3… reps):

• Thruster 75/55#
• Bar-facing Burpees

Sat, Sep 27, 2014

Warmup
• 20 m Butt Kicks
• 20 m High Knees
• 20 m Backwards Run
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 PVC Back Squats
• 10 Leg Swings (each leg)

Core
4 Rounds:
• :20 Straight Leg Sit-ups
• :10 Rest
• :20 Leg Levers
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest

Conditioning
• 1000 m Row (or 60 cal Air-Bike)
• 90 Kettle Bell Swings 53/35#
• 80 Goblet Squats 53/35#
• 70 Box Jumps/Step-ups 24/20″
• 60 Dips (ring or stationary)
• 50 Chest-to-bar Pull-ups
• 40 Push-ups
• 30 Burpees
• 20m Sled Pull 135/90#
• 10 Muscle Ups (ring or bar)

Splits reps with partner as needed. While one partner works, the other holds barbell 95/65# however they’d like, just as long as the barbell doesn’t touch the ground. Partners must transfer barbell without touching the ground. If the barbell touches the ground, both partners must both sprint 100 m.

Fri, Sep 26, 2014

Warmup
• 10 Inch Worms
• 20 Duck Walk Steps
• 30 PVC Jumping Squats
• 20 PVC Passthroughs
• 10 Leg Swings (each leg)

Core
5 Rounds of:
• :15 L Hang Hold
• 5 Toes to Bar from L Hangs
• 5 Leg lifts from hang to horizontal
• 5 Strict Toes to Bars

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

Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Conditioning
“14.1 Open Workout”
10 min AMRAP

• 30 Double-Unders
• 15 Power Snatches 75/55#

Wed, Sep 24, 2014

Warmup
• 300 m Row
• 30 Good Mornings (empty bar) 45/35#
• 30 Deadlifts (empty bar) 45/35#
• 15 Bent Over Rows (empty bar) 45/35#
• 15 Upright Rows (empty bar) 45/35#

Core
5 Rounds:
• :20 L-Sit Hold
• :20 Rest
• :20 Handstand Hold
• :20 Rest

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

Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM

Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 rep @100% of Snatch 1RM

Conditioning
For time:
• 400 m Run
• 40 Air Squats
• 400 m Run
• 30 Air Squats
• 400 m Run
• 20 Air Squats
• 400 m Run
• 10 Air Squats

Tue, Sep 23, 2014

Warmup
4 min EMOM:
• Even min: Jumping Jacks
• Odd min: Jump Rope (singles)
3 Rounds of:
• 10 PVC Good Mornings
• 10 PVC Back Squats (3 sec hold at the bottom)

Core
10 – 8 – 6 – 4 – 2 reps:
• Toes to bar
• AbMat Sit-ups

Strength
Back Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Weighted Pull-ups
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Conditioning
From 00:00 – 03:00:
• 10 Snatch 135/95#
• 15 cal Air-Bike
From 03:00 – 06:00:
• 10 Clean & Jerk 135/95#
• 15 cal Air-Bike
From 06:00 – 09:00:
• 10 Front Rack Lunges 135/95#
• 15 cal Air-Bike
From 09:00 – 12:00:
• 10 Front Squats 135/95#
• 15 cal Air-Bike

Mon, Sep 22, 2014

Warmup
• 200 m Run
• 200 m Row
• 20 Air Squats
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 20 PVC Sots Press

Core
6 min Rounds of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Superman Rock
• :10 Rest

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

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

Conditioning
6 Rounds for max reps of:
• :40 Kettle Bell Swings 53/35#
• :20 Rest
• :40 Lateral Plyo Skier Hops (use plates stacked to mid-shin)
• :20 Rest

Sat, Sep 20, 2014

Warmup
• 400 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)

Core
3 Rounds not for time:
• 20 Seal Walk Steps
• 15 Lying Leg Raises
• 10 Flutter Kicks

Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work

Conditioning
“Amanda” 9-7-5 reps for time:
• Muscle-ups
• Snatch 135/95#

Rest 5 min

“Grace” 30 reps for time:
• Clean & Jerk 135/95#

Fri, Sep 19, 2014


Warmup
• 20 cal Air-Bike
• 20 Scorpions
• 20 Cossacks/Side Lunges
• 20 Jumping Jacks
• 20 PVC Passthroughs

Core
12 – 10 – 8 of:
• Ball Slams
• AbMat Sit-ups

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

Conditioning
For time:
• 50 cal Row
• 50 Box Jumps 24/20”
• 50 Pull-ups
• 50 Wall Ball Shots 20/16#
• 50 Pull-ups
• 50 Box Jumps 24/20”
• 50 cal Row

Wed, Sep 17, 2014


Warmup
• 400 m Run
3 Rounds:
• 10 Hand-release Push-ups
• 10 Mountain Climbers
• 10 PVC Jumping Squats

Core
8 min EMOM:
• Even min: 10 Toes to Bar
• Odd min: 10 Evil Wheels

Strength
Front Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Clean & Jerk
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Conditioning
5 Rounds for time:
• 2 Wall Walks
• 4 Strict Handstand Push-ups
• 100 m Farmer’s Walk (as heavy as possible)

Tue, Sep 16, 2014


Warmup
• 10 m High Kicks
• 10 m High Knees
2 Rounds of:
• 20 PVC Good Mornings
• 20 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs

Core
6 min Rounds of:
• :20 Plank Hold
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest

Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Clean Grip Pulls
• 3 reps @85% of Clean 1RM
• 3 reps @95% of Clean 1RM

Snatch Grip Pulls
• 3 reps @85% of Snatch 1RM
• 3 reps @95% of Snatch 1RM

Conditioning
10 min AMRAP:
• 6 Hang Power Snatches 75/55#
• 16 Burpees

Mon, Sep 15, 2014


Warmup
• 100 Double Unders (try to go unbroken)
• 30 Jumping Jacks
• 30 Wall Ball Shots 20/16#

Core
3 Rounds of:
• 8 Med Ball Russian Twists /side 20/16#
• 10 Med Ball Overhead Squat
• 12 Med Ball AbMat Sit-ups

Strength
Back Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Weighted Pull-ups
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Conditioning
5 Rounds for time:
• 3 Rope Climbs 15’
• 12 Ring Dips
• 20 cal Row
* metcon from The Outlaw Way

Sat, Sep 13, 2014

Warmup
• Run 400 m
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks
• 10 Air Squats
• 10 Jumping Squats

Core
3 Rounds of:
• :20 Side Plank Hold Left
• :10 Rest
• :20 Plank Hold
• :10 Rest
• :20 Side Plank Hold Right
• :10 Rest
• :20 Plank Hold
• :10 Rest

Conditioning
“Golf”
• 100 Air Squats
• 50 Dips
• 50 Pull-ups
• 50 Box Jumps
• 50 Push Ups
• 50 Burpees
• 50 Knees to Elbows
• 50 Wall Balls 20/14#
• 300 Rope Jumps
*With a partner, complete all 9 holes in the fewest number of sets. One partner works, the other rests. Split reps/sets as needed. Score = number of sets. Lowest score wins.

Fri, Sep 12, 2014

Warmup
• 10 cal Air-Bike
• 10 cal Ski Erg
• 10 m Lunge
• 10 m Lunge Backwards
• 10 m Bear Crawl
• 10 m Inch Worm

Core
• 20 Rolling V Ups

Strength
Overhead Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Snatch
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Conditioning
“Air-Bike Annie”
50-40-30-20-10 cal/reps for time:
• Air-Bike
• Double Unders
• AbMat Sit-ups

Wed, Sep 10, 2014

Warmup
• 500 m Row
• 20 Arm Circles (clockwise)
• 20 Arm Circles (counter cw)
3 Rounds of:
• 10 Kettle Bell Swings 53/26#
• 10 Push-ups
• 10 Bar Kips

Core
8 min EMOM:
• :10 Handstand Hold
• 10 Hanging Knees to Elbow
• 10 AbMat Sit-ups

Strength
Shoulder Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Bench Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Dips
• 2 sets of Max Effort

Conditioning
4 Rounds as fast as possible:
• 100 m Sprint
• Rest :30
4 Rounds for time:
• 20 Kettle Bell Snatches 53/26#
• 10 Broad Jumps
• 2 Bar Muscle Ups
*After the last :30 of Rest of the final round of sprints, go straight into second portion.

Tue, Sep 9, 2014

Warmup
• 200 m Run
• 10 m Butt Kicks
• 10 m High Knee Skips
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
• 20 m Backwards Run

Core
6 Rounds of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Lying Leg Raises
• :10 Rest

Strength
Front Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Clean & Jerk
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM

Conditioning
12 min alternating EMOM:
• Even min: Max cal Air-Bike
• Odd min: 5 Power Cleans 135/95#

Mon, Sep 8, 2014

Warmup
• 10 cal Air-Bke
• 30 PVC Passthroughs
• 30 PVC Good Mornings
• 30 PVC Back Squats
• 20 PVC Sots Press
• 10 Leg Swings (each leg)

Core
3 Rounds of:
• 20 steps Plank Walk
• 10 Evil Wheels

Strength
Deadlift
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Clean Grip Pulls
• 5 reps @80% of Clean 1RM
• 5 reps @90% of Clean 1RM

Snatch Grip Pulls
• 5 reps @80% of Snatch 1RM
• 5 reps @90% of Snatch 1RM

Conditioning
For time:
• 10 Handstand Push-ups
• 20 Pull-ups
• 40 cal Row
• 80 Double Unders
• 40 Cal Row
• 20 Pull-ups
• 10 Handstand Push-ups

Sat, Sep 6, 2014

Warmup
• Run 400 m

3 Rounds of:
• 15 Jumping Jacks
• 15 Air Squats
• 15 Jumping Lunges
• 15 Cossack Stretches

Strength
Sled Relay
4 Rounds as fast as possible of:
• 50 m Sled Drag (forwards)
• 50 m Sled Pull (backwards)

Conditioning
4 Minute AMRAP:
– Partner A:
• 20 steps of Kettle Bell Lunges 53/26#
– Partner B:
• Max Ball Slams 30/20#

Rest 2 Minutes

4 Minute AMRAP:
– Partner A:
• 12 Air Squats
• 10 AbMat Sit-ups
• 8 Plyo Push-ups
– Partner B:
• Max Air-Bike or Rower or Ski Erg

Rest 2 Minutes

4 Minute AMRAP:
– Partner A:
• 2 Rope Climbs 15′
– Partner B:
• Max Toes To Bar

Rest 2 Minutes

4 Minute AMRAP:
– Partner A:
• 10 Wall Balls 20/16#
– Partner B:
• Max Dips (station or rings or box)

Fri, Sep 5, 2014

Warmup
Choose two:
• 200 m Run
• 250 m Row
• 20 cal Air Bike

3 Rounds of:
• 5 Wall Ball Shots 20/16#
• 10 Air Squats
• :15 Hold Bottom of Squat

Core
3 Rounds Not For Time:
• 10 Straight Body Levers from the Floor
• 10 Supine Ring Rows

Strength
Back Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Conditioning
“Double Fran”
2 Rounds of 21159 reps of:
• Thruster 95/65#
• Pull-ups

Wed, Sep 3, 2014

Warmup
• 20 Leg Swings (each leg)
• 20 Arm Circles
• 30 Jumping Jacks

3 Rounds of:
• 10 PVC Overhead Squats
• 10 PVC Passthoughs
• 10 PVC Overhead Lunges

Core
8 min EMOM:
• :30 Plank Hold
• 7 Sit-up to Straddle

Strength
Overhead Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Conditioning
211815129 reps of:
• Deadlifts 135/95#
• Box Jumps 24/20″
• Double Unders

Tue, Sep 2, 2014

Warmup
• 30 PVC Passthroughs
• 20 PVC Good Mornings
• 10 PVC Overhead Squats

3 Rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Core
4 Rounds of:
• 10 Hollow Rocks
• 8 Roll to Candle Stick
• 6 Strict Toes to Bar

Strength
Shoulder Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM

Dips
• 2 sets of Max Effort

Conditioning
4 Rounds for time:
• 10 calorie Air-Bike
• 15 Hand Stand Push-ups
• 20 Kettlebell Swings 70/53#