Tue, May 10, 2016

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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

After each lift try to increase the weight to finish as heavy as possible.

Core
• Reverse Tabata Hollow Body Hold

Conditioning
For time:
• 30 cal Row
• 30 Deadlifts 155/105#
• 20 cal Row
• 20 Hang Power Cleans 155/105#
• 10 cal Row
• 10 Push Jerks 155/105#

Mon, May 9, 2016

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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
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 95% of 1RM Front Squat

Conditioning
“CrossFit Hope”
3 rounds for max reps:
• 1 min Burpees
• 1 min Power Snatches 75/35#
• 1 min Box Jumps 24/20”
• 1 min Thrusters 75/35#
• 1 min Pull-ups
• 1 min Rest

Sat, May 7, 2016

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Warm-up
• 300 m Row

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

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

Strength
10-8-6-4-2 reps:
• Deadlifts
• Bench Press
• Strict Pull-ups

Increase weight to finish heavy.

Conditioning
20 min AMRAP:
• 8 Dual KB Thrusters 35/18#
• 8 Dual KB Lunges 35/18#
• 200 m Run

Wed, May 4, 2016

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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
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 94% of weight used on Monday

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

Tue, May 3, 2016

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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
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 Handstand Push-ups
• 5 Power Cleans 185/125#
• 15 Pull-ups

Mon, May 2, 2016

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• 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
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#

Score is total number of power snatches.

Fri, Apr 29, 2016

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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
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

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

Conditioning
3-9-15-21-15-9-3 reps for time:
• Chest-to-bar Pull-ups
• Overhead Squats 95/65#

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#