Workout

Sat, Jul 4, 2020

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Happy 4th of July!

Warm-up
• 100 Double Unders

2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows

Strength
10-8-6-4-2 reps:
• Bench Press
• Strict Dips

Increase weight to finish heavy.

Conditioning
30 min Alternating EMOM:
• Even min: 10 Wall Balls 20/14#
• Odd min: Max Row calories

Score is total number of calories.

Fri, Jul 3, 2020

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Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#

Strength (7/13 Squat 5.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Arch Body Rock
• 10 sec Rest

Conditioning
9-15-21-15-9 reps for time:
• Pull-ups
• Overhead Squats 95/65#

Wed, Jul 1, 2020

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Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 Air Squat to Alternating Single Knee Raises

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

Strength (7/13 Squat 5.2)
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 94% of weight used on Monday 5.1

Conditioning
10 rounds for time:
• 30 Double Unders
• 3 Hang Power Cleans 165/115#
• 1 Push Jerk 165/115#

Tue, Jun 30, 2020

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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:
• 8 Kettlebell Suitcase Deadlifts Right-arm 70/53#
• 8 Kettlebell Suitcase Deadlifts Left-arm 70/53#
• 8 Russian Kettlebell Swings 70/53#
• 8 Box Jumps 30/24”

Mon, Jun 29, 2020

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Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

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

Strength (7/13 Squat 5.1)
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 85% of 1RM Front Squat

Conditioning
30-20-10 reps for time:
• Toes-to-Bar
• Dumbbell Thruster 50/35#

Sat, Jun 27, 2020

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

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

Then, “Grace”, 30 reps:
• Clean & Jerks 135/95#

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

Score is total time to complete all three girls.

Fri, Jun 26, 2020

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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 (7/13 Squat 4.3)
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 Wall Ball 20/14#
• 1 Push-up
• 2 Wall Balls 20/14#
• 2 Push-ups
• 3 Wall Balls 20/14#
• 3 Push-ups

Continue pattern until time is up.

Wed, Jun 24, 2020

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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 (7/13 Squat 4.2)
5 sets:
• 4 Front Squats + 8 Back Squats

Weight: 94% of weight used on Monday 4.1

Conditioning
8 rounds for time:
• 200 m Run
• 4 Deadlifts 275/185#
• 6 Burpees

Tue, Jun 23, 2020

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Warm-up
• 400 m Run

2 rounds:
• 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
30-20-10 for time:
• Dumbbell Hang Power Clean & Jerk 50/35#
• Chest-to-bar Pull-ups

The DB hang power C&Js are performed with one dumbbell. Switch arms as desired.

Sat, Jun 20, 2020

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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 E2MOM:
• 6 Bent-over Barbell Row
• 6 Bench Press
Increase weight to finish heavy

Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Conditioning
For time, partition reps how you like:
• 150 Thrusters 45/35#
• 150 Back Rack Box Step Ups 45/35# 20”

Fri, Jun 19, 2020

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Warm-up
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 100 Single Unders

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

Strength (7/13 Squat 3.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels

Conditioning
10-8-6-4-2 reps for time:
• Bar Muscle Ups
• Deadlifts 225/155#
• Bar-Facing Burpees

Can’t do bar MU? Substitute them with chest-to-bar pull-ups and dips. Can’t do CTB, sub w/ pull-ups and dips. Can’t do pull-ups sub w/ rings rows and bench or stacked-plates, seated-on-the-floor dips.

Tue, Jun 16, 2020

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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:
• 1000/800 m Row
• 100 Double Unders

Every 2 min (starting at 2:00):
• 5 Power Clean & Jerks 135/95#

Note: 1000 meters per round for males and 800 meters per round for females. Roll-over meters count. Once the rower’s display shows 1000/800 meters, start double-unders. When the 2-min marks hit, stop what you’re doing and perform 5 C&Js. Score is total time to complete.

Mon, Jun 15, 2020

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Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Cossack Side Lunges
• 10 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

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

Strength (7/13 Squat 3.1)
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, Jun 13, 2020

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Warm-up
• 400 m Run

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 10 Band Triceps Pushdowns
• 10 Standing Toe Touch to Overhead Reach
• 10 Dumbbell Chest Fly 15/10#

Strength
4 sets:
• 7 Bench Press

4 sets:
• 3 Deadlift

Increase weight to finish heavy.

Conditioning
8 rounds for max reps:
• 30 sec Sumo Deadlift High Pull 75/55#
• 15 sec Rest
• 30 sec Barbell Floor Press 75/55#
• 15 sec Rest
• 30 sec Jumping Lunges
• 15 sec Rest
• 30 sec AbMat Sit-ups
• 15 sec Rest

Fri, Jun 12, 2020

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Warm-up
• 300 m Row

3 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

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

Strength (7/13 Squat 2.3)
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:
• Hang Power Cleans 95/65#
• Box Jumps 24/20”

Tue, Jun 9, 2020

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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:
• 30 sec Side Lunge Stretch Right
• 30 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
20 min Alternating EMOM:
Even Min:
• 15 cal Row
Odd Min:
• Max Burpees over Rower

Start by completing a 15-calorie row within the first minute; rest in remaining time. Then in the second minute, complete as many lateral burpees over the rower as possible. Repeat this until 20 minutes is up. Score is total number of burpees over rower.