Fri, Jun 12, 2015

Warm-up
• 400 m Run

3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats

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

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM
• 8 reps at 80% of 1RM

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

Conditioning
15 min AMRAP:
• 20 calorie Row
• 15 Toes-to-bar
• 10 Deadlifts 115/75#
• 5 Thrusters 115/75#

Wed, Jun 10, 2015

Warm-up
• 20 cal Air Bike

2 rounds of:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Squat Stretch Right
• 30 sec Bulgarian Squat Stretch Left

3 rounds of:
• 10 Jumping Jacks
• 10 PVC Passthroughs
• 10 sec Handstand Hold

Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 reps at 80% of 1RM
• 1 reps at 85% of 1RM

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

Core
4 rounds:
• 20 steps Seal Walk
• 10 MedBall Russian Twists 20/14#
• 10 Evil Wheels

Conditioning
For time, alternate between:
• 10-8-6-4-2 Clean & Jerk 135/95#
• 5-4-3-2-1 Ring Muscle Ups

Tue, Jun 9, 2015

Warm-up
• 500 m Row

2 rounds:
• 30 sec Samson Stretch Right
• 30 sec Samson Stretch Left
• 30 sec Side Lunge Right
• 30 sec Side Lunge Left

3 rounds:
• 6 Russian KB Swings 70/53#
• 12 KB Goblet Squats 70/53#

Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 reps at 80% of 1RM
• 1 reps at 85% of 1RM

Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 reps at 95% of 1RM Snatch
• 1 reps at 100% of 1RM Snatch

Conditioning
6 min AMRAP:

• 3 Power Snatches 135/95#
• 30 Double Unders

3 min Rest

6 min AMRAP:
• 6 Power Snatches 95/65#
• 60 Double Unders

Mon, Jun 8, 2015

Warm-up
5 rounds (200 m total, alt btw):
• 20 m Side Shuffle Right
• 20 m Side Shuffle Left

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

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

Strength
Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 85% of 1RM

Front Squat
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
• 5 reps at 85% of 1RM

Core
10-9-8-7-6-5-4-3-2-1 reps:
Toes-to-bar
Roll to Candle Stick

Conditioning
4 rounds for max reps:

• 1 min Max Air Bike calories
• 1 min Max Medicine Ball Cleans
• 1 min Max Row calories
• 1 min Max Burpees

Sat, Jun 6, 2015

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 15 Hollow Rocks
• 15 Superman Rocks
• 15 Jumping Jacks
• 15 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Close-Grip Bench Press
• 10 reps @ 45% of 1RM Bench
• 8 reps @ 55% of 1RM Bench
• 5 reps @ 65% of 1RM Bench
• 3 reps @ 75% of 1RM Bench
• 1 reps @ 85% of 1RM Bench

Deficit Deadlift 4”
• 5 reps @ 30% of 1RM Deadlift
• 5 reps @ 40% of 1RM Deadlift
• 3 reps @ 50% of 1RM Deadlift
• 3 reps @ 60% of 1RM Deadlift

Testing
3 attempts:
• 1 Rep Max Weighted Pull-up

Conditioning
3 rounds for time:
• 400 m Run
• 12 Deadlifts BW
• 21 Wallballs 20/14#

Fri, Jun 5, 2015

Warm-up
• 400 m Run

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Standing Toe Touch Hold

With an empty barbell:
• 15 Deadlifts 45/35#
• 15 Thrusters 45/35#
• 15 Overhead Squats 45/35#

Strength
Front Squat
• 5 reps @ 60% of 1RM
• 5 reps @ 65% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 70% of 1RM

Back Squat
• 10 reps @ 60% of 1RM
• 10 reps @ 65% of 1RM
• 8 reps @ 70% of 1RM
• 8 reps @ 75% of 1RM

Core
3 rounds:
• 15 Lying Barbell Leg Raises 95/65#
• 15 Good Mornings 95/65#
• 15 GHD Hip Extensions

Conditioning
“Triple Baseline” 3 rounds for time:

• 500 m Row
• 40 Air Squats
• 30 AbMat Sit-ups
• 20 Push-ups
• 10 Pull-ups

Wed, Jun 3, 2015

Warm-up
• Tabata Row

3 rounds of:
• 10 sec High Knees (in place)
• 10 sec Butt Kicks (in place)
• 10 Squat Jumps

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

Strength
Clean
• 3 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 2 reps @ 85% of 1RM
• 1 rep @ 90% of 1RM

Clean Grip Pulls
• 3 reps @ 95% of 1RM Clean
• 3 reps @ 105% of 1RM Clean

Jerk
• 3 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 2 reps @ 85% of 1RM
• 1 rep @ 90% of 1RM

Core
3 rounds of:
• 7 Diamond / Narrow Push-Ups
• 15 sec Narrow Push-Up Hold at Top

Keep the hollow body position for push-ups and the hold.

Conditioning
8 min AMRAP:
• 2 Strict Handstand Push-ups
• 4 Power Cleans 135/95#
• 8 Kettlebell Swings 70/53#

Tue, Jun 2, 2015

Warm-up
• 200 Jump Rope Singles

3 rounds of:
• 10 Mountain Climbers (L+R=1)
• 10 PVC Overhead Squats

4 rounds of:
• 20 sec Thoracic Spine Barbell Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left

With an empty barbell 45/35#:
Burgener Warm up

Strength
Snatch
• 3 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 2 reps @ 85% of 1RM
• 1 rep @ 90% of 1RM

Snatch Grip Pulls
• 5 reps @ 95% of 1RM Snatch
• 5 reps @ 105% of 1RM Snatch

Snatch Grip Push Press + Overhead Squat
• 3 reps ea. @ 70% of 1RM Snatch
• 3 reps ea. @ 80% of 1RM Snatch
• 3 reps ea. @ 85% of 1RM Snatch

Conditioning
4 rounds for time:

• 200 m Run
• 200 m Run Backwards
• 15 Hang Power Snatch 95/65#

Mon, Jun 1, 2015

Warm-up
• Tabata Air Bike

3 rounds of “Strict Cindy”:
• 5 Strict Pull-ups
• 10 Hand-release Push-ups
• 15 Air Squats

Strength
Back Squat
• 8 reps @ 60% of 1RM
• 8 reps @ 65% of 1RM
• 6 reps @ 75% of 1RM
• 6 reps @ 80% of 1RM

Front Squat
• 5 reps @ 55% of 1RM
• 5 reps @ 65% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 75% of 1RM

Core
3 rounds of:
• 20 sec L-sit
• 20 AbMat Sit-ups w/ PVC

Preform AbMat Sit-ups while holding PVC pipe behind the neck. Do not pull PVC into neck; just hold it lightly while using abs to sit up.

Conditioning
“Double Jackie” 2 rounds for time:
• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups

Sat, May 30, 2015

Warm-up
• 300 m Row

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

2 rounds:
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
• 15 sec Goblet Squat Hold 70/53#

Strength
Front Squat
• 5 reps @ 50% of 1RM
• 5 reps @ 55% of 1RM
• 2 sets of 5 reps @ 60% of 1RM

Back Squat
• 10 reps @ 50% of 1RM
• 8 reps @ 60% of 1RM
• 8 reps @ 65% of 1RM
• 8 reps @ 70% of 1RM

Conditioning
“Filthy Fifty 2.0” For time:
• 50 Box Jumps 24/20”
• 50 Pull-ups
• 50 Kettlebell Swings 53/35#
• 50 Walking Lunges
• 50 Toes to Bar
• 50 Push Press 45/35#
• 50 GHD Hip Extensions
• 50 Wallballs 20/14#
• 50 Burpees
• 50 Double Unders

Fri, May 29, 2015

Warm-up
• 400 m Run
• 15 Walking Lunges
• 15 Jumping Jacks
• 15 PVC Passthroughs

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

Strength
Jerk (behind the neck)
• 3 reps @ 75% of 1RM
• 3 reps @ 80% of 1RM
• 3 reps @ 85% of 1RM
• 3 reps @ 90% of 1RM

Clean
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 85% of 1RM

Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest

Conditioning
5 rounds for time:

• 15 Bar-Facing Burpees
• 20 Overhead Squats 75/55#

Wed, May 27, 2015

Warm-up
3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks
• 10 Air Squats

2 rounds of:
• 10 Cossack Side Lunges
• 10 sec Samson Stretch Right
• 10 sec Samson Stretch Left

Strength
Back Squat
• 10 reps @ 50% of 1RM
• 8 reps @ 55% of 1RM
• 6 reps @ 60% of 1RM
• 6 reps @ 65% of 1RM
• 6 reps @ 70% of 1RM

Front Squat
• 5 reps @ 50% of 1RM
• 5 reps @ 60% of 1RM
• 2 sets of 5 reps @ 65% of 1RM

10-8-6-4-2 reps not for time of:
Bench Press BW / 70% BW
DB Shoulder Press 35/25#

Core
3 rounds:
• 20 MedBall Twists 20/14#
• 30 Flutter Kicks (L+R=1)

Conditioning
21-15-9 reps/calories for time:
Row
Handstand Push-ups
Deadlifts 225/155#

Tue, May 26, 2015

Warm-up
• 300 m Row
• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 Standing Alt. Toe Touches
• 15 GHD Back Extensions
• 20 PVC Overhead Squats

Strength
Snatch
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 85% of 1RM

Jerk (in front of neck)
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 85% of 1RM

Snatch Grip Pulls
• 5 reps @ 95% of 1RM Snatch
• 5 reps @ 105% of 1RM Snatch

Conditioning
On a continuous clock (no rest in between):
2 min AMRAP:

• Max Double Unders

8 min AMRAP:
• 12 Toes to Bar
• 10 Wall Balls 20/14#
• 8 Power Cleans 135/95#

2 min AMRAP:
• Max Double Unders

Mon, May 25, 2015

Warm-up
• 20 cal Air Bike

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

2 rounds of:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Cossack Side Lunges
• 20 Arm Circles (10 CW, 10 CCW)

Conditioning
“Murph” For time:
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Sat, May 23, 2015

Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 15 PVC Thrusters
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Snatch
12 min on the clock:
• 4 attempts at 3RM TnG

Clean
12 min on the clock:

• 4 attempts at 3RM TnG

3RM = 3 rep max. TnG = Touch and go; no pausing between reps. Start with a lighter weight and slowly work up to a max.

Conditioning
21-15-9 reps for time of:
Row (calories)
GHD Sit-ups
Thruster 95/65#

Fri, May 22, 2015

Warm-up
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

3 rounds:
• 10 Jacking Jacks
• 10 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Clean & Jerk
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM

3-Position Clean (top down: upper thigh, below knee, floor)
• 3 reps @ 50% of 1RM Clean
• 3 reps @ 55% of 1RM Clean
• 3 reps @ 60% of 1RM Clean
• 3 reps @ 65% of 1RM Clean

Core
4 rounds:
• 15 Lying Leg Raises
• 10 Evil Wheels

Conditioning
For time:

• 50 Power Snatches 75/55#
• 50 Box Jumps 24/20”
• 50 Kettlebell Swings 53/35#
• 50 Dumbbell Jumping Lunges 30/20#
• 50 Sumo Deadlift High Pulls 75/55#
• 50 Burpees

Wed, May 20, 2015

Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 10 Cossack Side Lunges

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

Strength
Back Squat
• 10 reps @ 50% of 1RM
• 8 reps @ 55% of 1RM
• 8 reps @ 60% of 1RM
• 8 reps @ 65% of 1RM

Front Squat
• 5 reps @ 50% of 1RM
• 5 reps @ 55% of 1RM
• 2 sets of 5 reps @ 60% of 1RM

Core
• Tabata Hollow Body Hold

Conditioning
4 rounds for time:
• 500 m Row
• 15 Shoulder to Overhead 95/65#

Tue, May 19, 2015

Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats

3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold

Strength
Snatch
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM

3 Snatch Grip Push Press + 3 Overhead Squat
• 3 reps ea. @ 65% of 1RM Snatch
• 3 reps ea. @ 75% of 1RM Snatch
• 3 reps ea. @ 80% of 1RM Snatch
• 3 reps ea. @ 85% of 1RM Snatch

Conditioning
For time:

• 800 m Run
• 100 Double Unders
• 50 Wallballs 20/14#
• 100 Double Unders
• 800 m Run

Mon, May 18, 2015

Warm-up
3 rounds:
• 100 m Row
• 20 m Walking Lunges

3 rounds:
• 10 Air Squats
• 10 sec Goblet Squat Hold 53/35#

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

Back Squat
• 10 reps @ 50% of 1RM
• 8 reps @ 60% of 1RM
• 6 reps @ 65% of 1RM
• 4 reps @ 70% of 1RM

Core
3 rounds of:
• 10 Strict Toes-to-bar
• 15 AbMat Sit-ups

Conditioning
21-15-9 reps for time of:

Squat Cleans 135/95#
Chest-to-bar Pull-ups