Workout

Tue, Apr 26, 2016

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Warm-up
• 20 cal Air Bike

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

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

Strength
5 sets:
• 2 Snatch Grip Pulls
• 1 Snatch

5 sets:
• 2 Clean Grip Pulls
• 1 Clean & Jerk

Increase weight to finish heavy.

Core
2 rounds:
• 100 Flutter Kicks
• 10 Evil Wheels

Conditioning
8 min AMRAP:
• 6 Deadlifts 225/155#
• 9 Box Jumps 30/24”
• 12 cal Row

Sat, Apr 23, 2016

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Warm-up
• 200 m Run
• 200 m Run Backwards

3 rounds:
• 10 m Walking Lunges
• 10 Wallballs 20/14#

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
10 min EMOM:
• 1 Squat Clean
• 1 Bench Press

Setup two bars. Increase weight to finish heavy.

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

Rest 2 min

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

Rest 2 min

“Annie”
50-40-30-20-10 reps for time:
• Double Unders
• AbMat Situps

Score is total time to complete all three girls (including rest).

Fri, Apr 22, 2016

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Warm-up
• 300 m Row

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

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

Strength
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
4 rounds:
• 20 Lying Leg Raises
• 10 MedBall Russian Twists 20/14#

Conditioning
10 min AMRAP:
• 1 Burpee
• 1 Pull-up
• 2 Burpees
• 2 Pull-ups
• 3 Burpees
• 3 Burpees

Continue pattern until time is up.

Wed, Apr 20, 2016

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Warm-up
• 100 Single Unders

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

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

Strength
5 sets:
• 4 Front Squats + 8 Back Squats

Weight: 94% of weight used on Monday

Conditioning
8 rounds for time:
• 200 m Run
• 6 Handstand Push-ups
• 6 Deadlifts 225/155#
• 6 Hand-release Push-ups

Tue, Apr 19, 2016

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Warm-up
• 400 m Run

• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

3 rounds
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

Strength
5-4-3-2-1 reps:
• Hang Power Snatches

5-4-3-2-1 reps:
• Hang Power Cleans

Increase weight to finish heavy

Core
6 rounds:
• 20 sec AbMat Situps
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest

Conditioning
21-15-9 reps for time:
• Kettlebell Snatches Left Arm 53/35#
• Kettlebell Snatches Right Arm 53/35#
• Box Jumps 24/20”

Sat, Apr 16, 2016

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Warm-up
• 300 m Row

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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
10 min EMOM:
• 3 Bent-over Barbell Row
• 3 Bench Press
Increase weight to finish heavy

Conditioning
For time:
• 30 Overhead Squats 75/55#
• 30 Chest-to-bar Pull-ups
• 30 Front Rack Walking Lunges 75/55#
• 30 GHD Sit-ups
• 30 Push Press 75/55#
• 30 GHD Hip Extensions
• 30 Sumo Deadlift High Pull 75/55#

Tue, Apr 12, 2016

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Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Duck Walk

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Samson Stretch Right
• 30 sec Samson Stretch Left

Strength
4 sets:
• 2 Snatches

4 sets:
• 2 Clean & Jerks

Increase weight to finish heavy.

Core
3 rounds:
• 15 GHD Hip Extensions
• 10 Rolling V-Ups

Conditioning
2 rounds for time:
• 1000 m Row
• 100 Double Unders
• 10 Power Clean & Jerks 135/95#

Mon, Apr 11, 2016

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Warm-up
• 20 cal Air Bike
• 20 Cossack Side Lunges
• 20 Scorpions

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 6 Jumping Lunges
• 6 Air Squats

Strength
5 sets:
• 4 Front Squats + 8 Back Squats

Weight: 75% of 1RM Front Squat

Conditioning
For time:
• 400 m Run
• 21 Wall Balls 20/14#
• 21 Kettlebell Swings 53/35#
• 400 m Run
• 15 Wall Balls 20/14#
• 15 Kettlebell Swings 53/35#
• 400 m Run
• 9 Wall Balls 20/14#
• 9 Kettlebell Swings 53/35#

Sat, Apr 9, 2016

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Warm-up
• 400 m Run
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

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

Strength
4 sets:
• 7 Bench Press

4 sets:
• 3 Deadlift

Increase weight to finish heavy.

Conditioning
6 rounds for max reps:
• 30 sec Pull-ups
• 10 sec Rest
• 30 sec Push-ups
• 10 sec Rest
• 30 sec AbMat Sit-ups
• 10 sec Rest
• 30 sec Walking Lunges
• 10 sec Rest

Fri, Apr 8, 2016

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Warm-up
• 300 m Row

3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
40-30-20-10 reps for time:
• Sumo Deadlift High Pull 75/55#
• Box Jumps 24/20”

Tue, Apr 5, 2016

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Warm-up
• 400 m Run

• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
8 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat

2 min Rest

8 min EMOM:
• 1 Power Clean
• 1 Hang Clean

For both EMOMs, start light then work up to as heavy as possible.

Core
21-15-9 reps:
• Bench Knee Raises
• GHD Sit-ups

Conditioning
10 min AMRAP:
• 10 cal Row
• 10 Burpees over Rower

Fri, Apr 1, 2016

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Warm-up
• 20 cal Air Bike

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

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

Strength
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

3 sets:
• 4 Shoulder Presses

Increase weight to finish heavy.

Conditioning
“Jack”
20 min AMRAP:
• 10 Push Press 115/75#
• 10 Kettlebell Swings 53/35#
• 10 Box Jumps 24/20”

Wed, Mar 30, 2016

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Warm-up
• 400 m Run

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

2 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength
4 sets:
• 7 Front Squats + 13 Back Squats

Weight: 94% of Day 1 Mon, Mar 28

Conditioning
50-40-30-20-10 reps for time:
• Double Unders
• Wall Balls 20/14#