Workout

Wed, Jul 22, 2020

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Warm-up
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats

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

Strength (7/13 Squat 8.2)
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 94% of weight used on Monday 8.1

Conditioning
For time:
• 100 Double Unders
Then, 10 rounds:
• 5 Power Cleans 135/95#
• 10 Push-ups
Then:
• 100 Double Unders

Tue, Jul 21, 2020

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Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength
5 sets:
• 2 Snatch Grips Pulls + 1 Snatch

5 sets:
• 2 Paused Power Cleans + 1 Paused Clean

3 sets:
• 1 Push Press + 1 Push Jerk + 1 Split Jerk

Conditioning
5 rounds for max reps:
90 seconds:
• 10/8 Row calories
• 10 Overhead Squats 95/65#
• Max Chest-to-bar Pull-ups
60 seconds Rest

Mon, Jul 20, 2020

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Warm-up
• 300 m Row
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold 70/53#

Strength (7/13 Squat 8.1)
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 100% of 1RM Front Squat

Conditioning
2-4-6-8-10-12-14-16-18-20 reps for time:
• Russian Kettlebell Swings 70/53#
• Burpees

Sat, Jul 18, 2020

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Warm-up
• 150 m Row
• 200 m Run
• 150 m Row

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

Strength
Every 90 sec for 6 rounds:
• 3 Deadlifts
• 6 Shoulder Press

Setup 2 bars. Start around 50% of 1 RM and increase weight 5-10% each round to finish heavy.

Conditioning
15 min AMRAP:
• 5 Hang Squat Snatches 95/65#
• 5 Box Jumps 30/24”
• 5 Toes-to-bar

Fri, Jul 17, 2020

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Warm-up
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

4 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 5 Dumbbell Thrusters 20/10#

Strength (7/13 Squat 7.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
For time:
• 100 AbMat Situps

Conditioning
4 rounds for time:
• 5 Bar Muscle Ups
• 25 Kettlebell Swings 53/35#
• 25 Air Bike calories

Substitute 400 m Run or 500 m Row for 25 cal Air Bike. Substitute 5 Chest-to-bar Pull-ups + 5 Dips for 5 Bar Muscle Ups.

Tue, Jul 14, 2020

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Warm-up
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 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
8 min EMOM:
• 1 Snatch

8 min EMOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Core
• Reverse Tabata Hollow Body Hold

Conditioning
4 rounds for max reps:
• 1 min Burpees
• 1 min Power Snatches 75/55#
• 1 min Pull-ups
• 1 min Rest

Mon, Jul 13, 2020

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Warm-up
• 400 m Run

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

2 rounds:
• 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

Strength (7/13 Squat 7.1)
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 95% of 1RM Front Squat

Conditioning
For time:
• 30 Power Cleans 115/75#
• 30 cal Row
• 20 Hang Power Cleans 115/75#
• 20 cal Row
• 10 Clusters 115/75#
• 10 cal Row

Sat, Jul 11, 2020

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Warm-up
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
• 10 Jumping Jacks
• 10 Push-ups

Strength
9-7-5-3-1 reps:
• Bench Press
• Shoulder Press

Each set, increase weight to finish as heavy as possible.

Conditioning
20 min AMRAP:
• 8 Dumbbell Bench Press 35/20#
• 8 Dumbbell Thrusters 35/20#
• 8 Dumbbell Lunges 35/20#
• 80 Double Unders

Wed, Jul 8, 2020

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Warm-up
• 400 m Run

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

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Wall Balls 20/14#

Strength (7/13 Squat 6.2)
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 94% of weight used on Monday 6.1

Conditioning
3 rounds for time:
• 500 m Row
• 21 Kettlebell Swings 53/35#
• 12 Burpees over Rower

Tue, Jul 7, 2020

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Warm-up
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 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
3 sets:
• 3-Position Snatch (Hip, Knee, Floor)

3 sets:
• 3-Position Clean (Hip, Knee, Floor)

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

Conditioning
6 rounds for time:
• 5 Power Cleans BW / 70% BW
• 5 Strict Handstand Push-ups
• 5 Strict Pull-ups

BW = bodyweight

Mon, Jul 6, 2020

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Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Box Shoulder Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength (7/13 Squat 6.1)
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 90% of 1RM Front Squat

Conditioning
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 75/35#

1 min Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 95/55#

1 min Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 115/75#

1 min Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 135/95#

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.