Strength & Conditioning Programs

Week 41: 6/1/15 - 6/7/15

Monday 6/1/15

a.

BB Back Squat

6x3

b.

Gainz:

4x

12 BB RDL + 12 BB Shrug + 16 BB Landmine

Shredz:

4x

20 KB Swing + 20 KB DL + 20 Jumping Lunge + 40 Side Lift

c.

Complete:

60 BB Back Rack Lunge

30 BB Front Squat

*2 Burpee EMOM

d.

Gainz:

50 KB Swing

Shredz:

50 GHD Hip Ext

Tuesday 6/2/15

a.

BB OH Press

5x10

b.

Gainz:

4x

12 BB Bench Press 2 22 Leg Raise + 15 Shoulder Circuit + 90sec Plank

Shredz:

4x

16 1 Arm MedBall Push-Up + 15 Rev Fly + 15 Strict K2E + 15 Plate G2OH

c.

Gainz:

AMRAP 9min

5 Pull-Up

5 BB OH Press

10 Chin-Up

10 BB Push Press

Shredz:

AMRAP 9min

6 Burpee

12 BB Front Squat

6 Box-Up

12 BB Push Press

d.

Gainz:

60 BB Curl

Shredz:

Run 1 Mile

Wednesday 6/3/15

Complete For Time:

1 Mile Run

25 Pull-Up

50 Push-Up

100 Sit-Up

1 Mile Run

Thursday 6/4/15

a.

BB Power Clean

6x3

b.

Gainz:

4x

12 BB Front Rack Box Step-Up + 12 GHD GHR + 24 Russian Twist

Shredz:

4x

20 Goblet Split Squat + 12 Goblet Squat @4-2-0-2 + 24 KB 1 Arm Swing + 24 MedBall Wood Chop

c.

Death by Burpee/Box-Up

...and then

5-10-15

BB Deadlift

WallBall

...immediately finish with

Gainz:

50 KB Goblet Squat

Shredz:

Mohawk Run

Friday 6/5/15

a.

BB Bench Press

6x3

b.

Gainz:

4x

12 BB Bench Row w/3sec pause + 12 BB Rev Grip Curl + 25 MedBall Sit-Up

Shredz:

4x

12 Invert Row + 12 2 Squat WallBall + 30 DU + 30 Supine K2C

c.

“Strict Lynn”

5 Rounds

MR BB Bench Press @ BW/weight you can complete at least 10x

MR Strict Pull-Up

d.

50 BB Rollout

Saturday 6/6/15

Complete w/partner

Partner A Runs to Oquendo

Partner B AMRAP BB Back Squat

...then

Partner A Runs to Oquendo

Partner B AMRAP Strict Cindy

...finally

Partner A Runs to Oquendo

Partner B AMRAP 10 Burpee/10 WallBall

Week 40: 5/25/15 - 5/31/15

Monday 5/25/15
*memorial day

“Murph-ish”
Complete with a partner
Run 1 Mile
100 Strict Pull-Up
200 Weighted Push-Up
300 Goblet Squat
Run 1 Mile

Tuesday 5/26/15

a.
BB Bench Press
2x12/2x10/2x8

b.
Gainz:
3x
12 BB Push Press + 12 Reverse Fly + 15 GHD Sit-Up

Shredz:
3x
12 HS Push-Up + 2 Burpee + 15 Shoulder Circuit + 2 Burpee + 25 Sit-Up

c.
Gainz:
3x
12 Strict Chin-Up + 12 BB Curl + 25 GHD Crunch

Shredz:
3x
24 KB Bench Row + 12 WB + 90sec Plank + 250m Row

d.
Gainz:
AMRAP 9min
10 WB
20 Push-Up
30 DU

Shredz:
AMRAP 9min
10 Burpee
15 K2E
20 Plate G2OH

Wednesday 5/27/15

2 Rounds
1min Low Plank
Mohawk Run
50 1 Arm KB Swing
1min High Plank
500m Row
25 MedBall Push-Up

Thursday 5/28/15

a.
BB Hang Power Clean
5x3

b.
Gainz:
4x
12 BB Back Rack Split Squat + 12 BB Back Bicycle Squat + 60sec Side Plank

Shredz:
4x
12 BB Back Squat @4-2-0-2 + 12 Squat Jump + 40 BB Landmine Rotation

c.
6 Rounds Alternating EMOM
5 BB DL + 20 DU
Low Plank

Friday 5/29/15

a.
BB OH Press
6x3

b.
Gainz:
4x
6 BB Bent Row + 12 High WB + 12 Strict K2E

Shredz:
4x
12 BB Bench Row + 12 MedBall Push-Up + 20 DU + 25 Leg Raise

c.
“Nancy’s Back”
5RFT
Run to Oquendo
15 BB Back Squat @95/65

Saturday 5/16/15
Complete w/partner
AMRAP 10min
Partner A Rows 500m
Partner B 10 BB Front Squat/10 BB S2OH
...rest 2min
AMRAP 10min
Partner A 50 DU
Partner B 10 HR Push-Up/20 Sit-Up
...rest 2min
AMRAP 10min
Partner A Run to Oquendo
Partner B 10 WB/20 GHD Hip Ext

Week 39: 5/18/15 - 5/24/15

Monday 5/18/15

a.

BB Back Squat

5x5

b.

Gainz:

4x

8 BB Rack Pull + 20 Russian Twist

Shredz:

4x

10 BB RDL + 10 GHD Hip Ext w/3sec pause + 40 Russian Twist + 45sec Side Plank

c.

Complete For Time

50 BB Back Rack Lunge

100 KB Swing

*break up as needed

*complete 2 Burpee every min

Tuesday 5/19/15

a.

BB OH Press

4x12/1xMR @60%1RM

b.

Gainz:

4x

10 BB Bench Press 2 20 Leg Raise + 10 Shoulder Circuit + 60sec Plank

Shredz:

4x

10 1 Arm MedBall Push-Up + 10 Rev Fly + 10 Strict K2E + 10 Plate G2OH

c.

5 Rounds

10 Chin-Up

20 HR Push-Up

30 DU

Wednesday 5/20/15

3 Rounds

Mohawk Run

50 Sit-Up

50 DU

60sec Plank

500m Row

Thursday 5/21/15

a.

BB Power Clean

5x5

b.

Gainz:

4x

10 BB SG DL 2 2 Shrug + 10 GHD GHR + 20 Side MedBall Throw

Shredz:

4x

16 Goblet Split Squat + 10 Goblet Squat @4-2-0-2 + 20 KB 1 Arm Swing + 20 MedBall Wood Chop

c.

AMRAP 6min

BB S2OH

*complete 20 DU every break

...rest 2min

AMRAP 6min

BB Front Squat

*complete 10 Burpee every break

Friday 5/22/15

a.

BB Bench Press

5x5

b.

Gainz:

4x

10 BB Bench Row w/3sec pause + 10 BB Rev Grip Curl + 20 Plate Sit-Up

Shredz:

4x

10 Invert Row + 10 2 Squat WallBall + 20 DU + 20 Supine K2C

c.

“Strict Diane”

21-15-9

BB DL @225/155

Strict HS Push-Up

Saturday 5/16/15

Complete w/partner

Partner A Runs to Oquendo

Partner B AMRAP BB Back Squat

...then

Partner A Runs to Oquendo

Partner B AMRAP Strict Cindy

...finally

Partner A Runs to Oquendo

Partner B AMRAP 10 Burpee/10 WallBall

Week 38: 5/11/15 - 5/17/15

Monday 5/11/15

a.

BB Back Squat

5x5

b.

Gainz:

4x

10 BB RDL + 10 BB Shrug + 12 BB Landmine Rotation

Shredz:

4x

15 KB Swing + 15 KB DL + 20 Lunge + 30 Side Lift

c.

5 Rounds Alternating EMOM

5 BB DL + 20 DU

Low Plank

Tuesday 5/12/15

a.

BB Bench Press

4x12/1xMR @60%1RM

b.

Gainz:

3x

10 BB Push Press + 10 Reverse Fly + 10 GHD Sit-Up

Shredz:

3x

10 HS Push-Up + 10 Shoulder Circuit + 20 Sit-Up + 200m Row

c.

Gainz:

3x

10 Strict Chin-Up + 10 BB Curl + 20 GHD Crunch

Shredz:

3x

20 KB Bench Row + 10 WB + 10 Push-Up + 60sec Plank

d.

6 Rounds 1min AMRAP/1min Rest

5 BB Front Squat

5 BB S2OH

5 Burpee

Wednesday 5/13/15

Complete in any order:

1000m Row

1 Mile Run

30 Get-Up

100 Sit-Up

50 Lunges

Thursday 5/14/15

a.

BB Hang Power Clean

5x5

b.

Gainz:

4x

10 BB Back Rack Split Squat + 10 BB Back Bicycle Squat + 45sec Side Plank

Shredz:

4x

10 BB Back Squat @4-2-0-2 + 10 Squat Jump + 30 BB Landmine Rotation

c.

3 Rounds

Run 2 Oquendo

5 BB Power Clean

10 Box Up

15 KB Swing

Friday 5/15/15

a.

BB OH Press

5x5

b.

Gainz:

4x

5 BB Bent Row + 10 High WB + 10 Strict K2E

Shredz:

4x

10 BB Bent Row + 10 MedBall Push-Up + 10 Burpee + 20 Leg Raise

c.

“Big Strict Cindy”

AMRAP 20min

5 Strict Pull-Up

10 Push-Up

15 BB Front Squat @95/65

Saturday 5/16/15

Complete w/partner

50 BB DL

50 Burpee

50 BB Power Clean

50 Box Up

50 BB Front Squat

50 C2B Pull-Up

1 Mile MedBall Run

Week 37: 5/4/15 - 5/10/15

Monday 5/4/15

a.
BB Back Squat
2x6/2x5/2x4

b.
BB RDL
4x10 + 20 Russian Twist + 10 GHD Hip Extension

c.
Run to Mohawk
50 BB Lunge
Run to Mohawk
50 KB Swing

Tuesday 5/6/15

a.
BB NG Bench Press
2x12/2x10/2x8

b.
Strict Pull-Up
4x15 + 15 Shoulder Circuit + 25 Sit-Up

c.
4RFT
5 BB S2OH
10 T2B
15 Push-Up
20 UB WallBall
*add weight to BB every round

Wednesday 5/7/15

8 Rounds of Alternating Tabata
Row
HR Push-Up
Air Squat
DU
...then
Run 1 Mile

Thursday 5/8/15

a.
BB Clean & Jerk
6x3

b.
BB Front Rack Box Step-Up
4x10 + 10 Box Step-Up + 60sec Weighted Plank

c.
10-8-6-4-2
BB Deadlift
BB Hang Clean
BB Front Squat
BB S2OH
Burpee

Friday 5/9/15

a.
BB 3 Position Bench Press
6x1-1-1

b.
Strict HS Push-Up
4x15 + 10 Strict T2B + 2 Get-Up

c.
“Strict Helen”
3RFT
Run 400m
21 KB Swing
12 Pull-Up

Saturday 5/10/15
Complete w/partner
Run 1 mile
100 Strict Pull-Up/High Plank
75 Burpee/SU
50 BB Deadlift/Low Plank
100 HR Push-Up/Bar Hang

Week 36: 4/27/15 - 5/3/15

Monday 4/27/15

a.

BB Front Squat

1x5/1x3/work up to attempt a new 1RM

b.

GHD GHR

4x12 + 16 Landmine Rotation

c.

3RFT

5 BB Deadlift (NO touch and go)

10 T2B

15 Box Up

*complete 40 total Reverse Hyper Extensions at LIGHT weight before leaving

Tuesday 4/28/15

a.

BB OH Press

3x5/1x12 (reference 4/14/15)

b.

Weighted Push-Up

4x15 + 15 Bent Over Reverse Fly + 10 Strict K2E

c.

6 Rounds of alternating EMOM

7 BB Power Clean

14 Burpee

28 DU

Wednesday 4/29/15

Complete in Any Order

Row 2000m

Run 1600m

150 DU

100 Sit-Up

50 KB Swing

25 Burpee

Thursday 4/30/15

a.

BB Hang Clean

1x5/1x3/work up to attempt a new 1RM

b.

BB SGDL

4x12 + 45sec Side Plank (reference 4/16/15)

c.

600m OH Plate Run

...then

20-10-5

HS Push-Up

UB BB Back Squat

Friday 5/1/15

a.

BB Bench Press

1x5/1x3/work up to attempt new 1RM

b.

BB Bent Row

4x5 + 40m Fat Grip Farmer Carry

c.

“Strict Jackie”

For Time

Row 1000m

50 BB Front Squat @45/35

50 BB S2OH @45/35

50 Strict Pull-Up

*complete 60 total Reverse Hyper Extensions at Moderate weight before leaving

Saturday 5/2/15

Find a Partner and Complete

800m MedBall Run

80 WallBall

80 HR Push-Up

80 Strict Chin-Up

80 KB Swing

800m MedBall Run

Week 35: 4/20/15 - 4/26/15

Monday 4/20/15

a.

BB Front Squat

6x2 w/3sec Pause at bottom (reference 3/30/15)

b.

BB Good morning

4x10 + 60m UB Farmer Carry + 60sec Weighted Plank

c.

8 Rounds of

30 Seconds of MR Burpee

30 Seconds Rest

30 Seconds of MR Goblet Squat

30 Seconds Rest

Tuesday 4/21/15

a.

BB Push Jerk

3x5/1x12 (reference 4/7/15)

b.

Strict Ring Dip

4xMR + 15 Shoulder Circuit + 20 GHD Sit-Up

c.

5 Rounds of alternating EMOM

13 UB WallBall

13 Strict HS Push-Up

13 UB KB Swing

13 Strict Pull-Up

Wednesday 4/22/14

Complete in Order for Time

Run 1000m

50 Squat

50 Sit-Up

100 DU

50 Ring Row

50 Sit-Up

Row 1000m

50 Push-Up

50 Sit-Up

Thursday 4/23/15

a.

BB Hang Power Clean

6x2

b.

BB OH Squat

4x12 + 60 Russian Twist (reference 4/9/15)

c.

AMRAP 14min

5 Deadlift

10 T2B

15 Box Up

20 Weighted Sit-Up

25 DU

Friday 4/24/15

a.

BB Bench Press (reference 4/10/15)

6x3

b.

Weighted Pull-Up

4x10 + 8 BB Rollout (reference 4/3/15)

c.

“Fronting Nancy”

5RFT

400m Run

15 BB Front Squat @95/65

Saturday 4/25/15

TBA

Week 34: 4/13/15 - 4/19/15

Monday 4/13/15

a.

BB Front Squat

6x2

b.

BB RDL

4x10 + 20m Farmer Carry

c.

Accelerated Death By…

Burpee

...then

600m Run

...finally

30-20-10

WallBall

Sit-Up

Tuesday 4/14/15

a.

BB OH Press

3x5/1x10 (reference 3/31/15)

b.

Weighted Push-Up

4x12 + 15 Band Pull-Apart + 30 Ring Prone K2C (reference 3/31/15)

c.

6 Rounds of alternating EMOM (reference 3/31/15)

6 BB Power Clean

12 Burpee

24 DU

Wednesday 4/15/14

AMRAP 33min

200m Run

20 Push-Up

20 Sit-Up

1min Low Plank

200m Run

20 Lunge

40 Russian Twist

1min Side Plank

200m Run

20 Ring Row

20 KB Swing

1min High Plank

Thursday 4/16/15

a.

BB Hang Squat Clean

5x3

b.

BB SG DL

4x10 + 80m Sled Push (reference 4/2/15)

c.

2 Rounds AMRAP 2min/Rest 1min

Row for Cals

Box Up

Strict HS Push-Up

GHD Hip Ext

Friday 4/17/15

a.

BB Bench Press (reference 4/3/15)

5x5

b.

DB/KB 1-Arm Bench Row

4x5 + 10 K2E (reference 3/27/15)

c.

Strict Fran (reference 1/9/15)

21-15-9

BB Front Squat @95/65

BB S2OH @“ “

Strict Pull-Up

Saturday 4/18/15

TBA

Week 33: 4/6/15 - 4/12/15

Monday 4/6/15

a.

BB Front Squat

6x3

b.

GHD GHR

4x10 + 16 BB Landmine Rotation

c.

...first

800m Run

...then

3RFT

10 T2B

20 Box Jump

...lastly

800m Run

Tuesday 4/7/15

a.

BB Push Jerk

3x5/1x10 (reference 3/24/15)

b.

Ring Dip

4xMR + 10 Shoulder Circuit + 15 GHD Sit-Up (reference 3/24/15)

c.

4 Rounds of alternating EMOM

13 UB WallBall

13 Strict HS Push-Up

13 UB KB Swing

13 Strict Pull-Up

Wednesday 4/8/14

AMRAP 30min

1min Low Plank

500m Run

50 Sit-Up

1min High Plank

500m Row

50 GHD Hip-Extension

1min Side Plank

50 DU

50 MedBall Push-Up

Thursday 4/9/15

a.

BB 3-Position Hang Power Clean

5x1-1-1

b.

BB OH Squat

4x10 + 50 Russian Twist (reference 3/24/15)

c.

6 Rounds

50m Sled Sprint

50m Sprint

150m Recovery Walk

Friday 4/10/15

a.

BB Bench Press

6x3

b.

BB Bent Row

4x8 + 20m Fat Grip Farmers Carry

c.

7 Rounds AMRAP 1min/Rest 1min

3 BB Deadlift

6 Burpee

9 Squat

Saturday 4/11/15

TBA

Week 32: 3/30/15 - 4/5/15

Monday 3/30/15

a.

BB Front Squat

6x3 w/3sec pause @ bottom

b.

BB Goodmorning

4x8 + 60sec Weighted Plank

c.

...first

100 DU

...then

3RFT

Run 200m

20 WallBall

30 KB Swing

40 Sit-Up

Tuesday 3/31/15

a.

BB OH Press

4x8

b.

Weighted Push-Up

4x10 + 15 Band Pull-Apart + 20 Prone Ring K2C

c.

5 Rounds of alternating EMOM

5 BB Power Clean

10 Burpee

20 DU

Wednesday 4/1/14

a.

“Miagi”

50 Deadlift @135/95

50 Double Kettlebell Swings @53/35

50 Push Ups

50 Clean and Jerk @135/95

50 Pull Ups

50 Kettlebell Taters @53/35

50 Box Jumps @24/20"

50 Wall Climbs

50 K2E

50 DU

Thursday 4/2/15

a.

BB Hang Squat Clean

5x5

b.

BB SG DL

4x8 + 60m Sled Sprint

c.

10-1

Box Jump

T2B

*2 Burpee EMOM

Friday 4/3/15

a.

BB Bench Press

5x5

b.

Weighted Pull-Up

4x8 + 10 BB Rollout

c.

AMRAP 20min

Run 400m

AMRAP 1min Strict HS Push-Up

Saturday 4/4/15

TBA

Week 31: 3/23/15 - 3/29/15

Monday 3/23/15

a.

BB Front Squat

5x5

b.

BB RDL

4x10 + 20m Farmer Carry

c.

10-8-6-4-2

BB Power Clean

200m OH Plate Run

*add weight every set

Tuesday 3/24/15

a.

BB Push Jerk

4x8

b.

Strict Ring Dip

4xMR + 10 GHD Sit-Up

c.

4 Rounds of alternating EMOM

10 UB WallBall

10 Strict HS Push-Up

10 UB KB Swing

10 Strict Pull-Up

Wednesday 3/25/14

a.

BB Hang Power Clean

5x5 + 5 Box Jump

b.

BB OH Squat

4x8 + 40 Russian Twist

c.

AMRAP 12min

10 UB BB Front Rack Lunge

15 T2B

20 DU

40m Sled Push

Thursday 3/26/15

a.

Secret Workout

Friday 3/27/15

a.

Open 15.5

b.

BB Bench Press

1RM

c.

1 Arm Bench Row

4x8 + 8 Weighted K2E

Saturday 3/28/15

TBA

Week 30: 3/16/15 - 3/22/15

Monday 3/16/15

a.

BB Back Squat

5x5

b.

BB RDL

4x10 + 20 Russian Twist

c.

AMRAP 20min

Run 200m

5 Strict Pull-Up

10 HR Push-Up

15 Squat

Tuesday 3/17/15

a.

BB OH Press

2x12/2x10/2x8

* +120 Sit-Up

b.

BB Bent Row

4x10 + 25 MedBall Push-Up

c.

Complete and break-up in any order

300m Moderate Sled Push

300m Moderate Carry

1000m Run

Wednesday 3/18/14

a.

BB UB Hang Squat Clean

6x3 + 3 Box Jump

b.

5 Rounds of Alternating EMOM

5 BB Deadlift

10 Burpee

15 T2B

1min Side Plank (30sec each side)

Thursday 3/19/15

a.

Secret Workout

*hint...loads of fun!

Friday 3/20/15

a.

Open 15.4

b.

BB Bench Press

2x8/2x6/2x4

c.

Ring Row

4x8 + 15 Band Pull-Apart

Saturday 3/21/15

TBA

Week 29: 3/9/15 - 3/15/15

Monday 3/9/15

a.

BB Back Squat

1RM

b.

GHD GHR

4x15 + 16 BB Landmine Rotation

c.

4 Rounds Alternating EMOM

40m Heavy Carry

Max Rep Box Jump/Step-Up

200m Run

Max Rep Strict Pull-Up

Tuesday 3/10/15

a.

BB Push Press

4x12 (attempt weight from 2/24/15)

* +100 GHD Sit-Up

b.

Weighted Ring Push-Up

4x12 + 10 UB T2B

c.

3RFT

20 UB WallBall

20 UB KB Swing

20 Ring Row

Wednesday 3/11/14

a.

BB Clean & Jerk

1RM

b.

BB Front Rack Split Squat (*attempt weight from 2/19/15)

4x8 + 50m UB Sled Sprint Push

c.

5RFT

10 Strict Chin-Up

10 Ring Dip

10 UB BB Front Squat

Thursday 3/12/15

a.

Row

1x2,000m

1x1,000m

*challenge times from 2/4/15

b.

AMRAP 9min

9 Burpee

18 Sit-Up

27 DU

1min Low Plank

Friday 3/13/15

a.

Open 15.3

b.

BB Floor Press

1RM

c.

Weighted Pull-Up (*attempt weight from 2/13/15)

4x10 + 30 Ring K2C

Saturday 3/14/15

TBA

Week 28: 3/2/15 - 3/8/15

Monday 3/2/15

a.

BB Back Squat

6x3

b.

BB Goodmorning

4x12 + 50 Russian Twist

c.

15-12-9

BB Front Squat

Air Squat

BB S2OH

HR Push-Up

Tuesday 3/3/15

a.

BB NG Bench Press

4x12 (attempt weight from 2/17/15)

* +80 Sit-Up

b.

Strict HS Push-Up

4x12 + 15 K2E

c.

4 Rounds of Alternating EMOM

30 KB Swing

15 UB WallBall

20m Heavy Sled Push

Max Rep DU

Wednesday 3/4/14

a.

Row

2x1,000m

*record fastest 1,000m

8xTabata Row for Cals (attempt to increase Cals from 2/11/15)

b.

3rft

10 Ring Dip

10 BB OH Squat @45/35

10 Plank Transfer

Thursday 3/5/15

a.

BB Clean & Jerk

5x3

b.

BB Front Rack Box Step-Up (*attempt weight from 2/12/15)

4x8 + 40m Moderate Shevskiy Carry

c.

2RFT

100m Suicide Run

10 UB BB Hang Combo Clean

20 T2B

Friday 3/6/15

a.

Open 15.2

b.

BB OH Press

1RM

c.

Weighted Pull-Up (*attempt weight from 2/13/15)

4x10 + 25 Sit-Up

Saturday 3/7/14

TBA

Week 27

2/23/15 - 2/29/15

Monday 2/23/15

a.

BB Above Parallel Box Back Squat

6x3

b.

BB RDL

4x12 + 20 BB Landmine Rotation

c.

10-9-8-7-6-5-4-3-2-1

BB Front Squat

Strict Chin-Up

d.

UB Heavy Sled Push

4x30m

Tuesday 2/24/15

a.

BB Push Press

4x10 (attempt weight from 2/10/15)

* +50 BB Rollout

b.

Weighted Ring Push-Up

4x10 + 10 Strict T2B

c.

AMRAP 10min

15 UB WB

30 DU

d.

Moderate Shevskiy Carries

600m Total (break as little as possible)

Wednesday 2/25/14

a.

Row

12x250m

*record fastest 250m

b.

AMRAP 8min

16 Lunge

16 KB Swing

16 GHD Sit-Up

Thursday 2/26/15

a.

“Open 15.1”

TBA

b.

BB Clean & Jerk

5x1 from ground + 1 from low hang + 1 from mid hang

c.

BB Front Rack Lunge (*attempt weight from 2/12/15)

4x8 + 2 40m UB Moderate Sled Sprint

Friday 2/27/15

a.

BB Floor Press

6x3

b.

Weighted Ring Dip (*attempt weight from 2/6/15)

4x10 + 25 Sit-Up

c.

8 Rounds Tabata Interval

BB Back Squat @65/95

...then

2RFT

100m Suicide Run

10 BB Combo Clean

10 Strict Pull-Up

d.

UB Heavy Shevskiy Carries

8x20m

Saturday 2/28/14

TBA

Week 26: 2/16/15 - 2/22/15

Monday 2/16/15

a.

BB Below Parallel Box Back Squat

6x3

b.

GHD GHR

4x12 + 20 Kneeling Side MedBall Throw

c.

3RFT

400m Run

5 BB Hang Clean

10 UB BB Front Squat

15 Strict Pull-Up

d.

UB Heavy Sled Push

6x20m

Tuesday 2/17/15

a.

BB NG Bench Press

4x10 (attempt weight from 2/3/15)

* +50 GHD Sit-Up

b.

Strict HS Push-Up

4x10 + 2 Get-Up

c.

50-40-30-20-10

WallBall @20/14

DU

d.

UB Moderate Shevskiy Carries

4x140m

Wednesday 2/18/14

a.

Row

4x800m

*record fastest 800m

b.

3RFT

20 GHD Hip Ext

20 Air Squat

20 Push-Up

Thursday 2/19/15

a.

BB Clean & Jerk

6x1 Clean + 2 Jerk

b.

BB Front Rack Split Squat

4x5 + 60sec Ring Plank

c.

“Open 11.2”

AMRAP 15min

9 BB Deadlift @155/100

12 Push-Up

15 Box Jump @24”/20”

d.

UB Moderate Sled Sprints

8x30m

Friday 2/20/15

a.

BB OH Press

6x3

b.

BB Bent Row

4x5 + 30 Prone Ring K2C

c.

“Tabata This”

Tabata Row

Rest 1min

Tabata Squat

Rest 1min

Tabata Pull-Up

Rest 1min

Tabata Push-Up

Rest 1min

Tabata Sit-Up

*score = sum of lowest score from each exercise

d.

UB Heavy Shevskiy Carries

6x30m

Saturday 2/21/14

TBA

Week 25: 2/9/15 - 2/15/15

Monday 2/9/15

a.

BB Back Squat

6x3 w/3sec pause @ bottom

b.

BB Good morning

4x10 + 20 BB Landmine Rotation

c.

AMRAP 2mins

DU

...then

AMRAP 9mins

10 Burpee Plate Jump

20 OH Plate Lunge @45/25

30 Plate G2OH @45/25

...and then

AMRAP 2mins

DU

d.

UB Heavy Sled Push

5x20m

Tuesday 2/10/15

a.

BB Push Press

4x8

* +40 Strict K2E

b.

Weighted Ring Push-Up

4x8 + 2 Rope Climb

c.

8 Rounds Tabata Interval

HR Push-Up

...then

Complete For Time in Any Order

50 Strict Pull-Up

50 WallBall

*2 Burpee EMOM

d.

UB Moderate Shevskiy Carries

4x120m

Wednesday 2/11/14

a.

Row

8x500m

...rest

Row

8 Rounds Tabata Interval for Cals

*record fastest 500m & Cals

b.

AMRAP 8min

20 GHD Hip Ext

10 Plank Transitions

20 BB Back Thruster @45/35

10 Plank Transitions

Thursday 2/12/15

a.

BB Clean & Jerk

3x2 from ground/3x2 from hang

b.

BB Front Rack Box Step-Up

4x5 + 45sec Low Side Plank

c.

“Open 12.5”

AMRAP 7mins 3/6/9/12/15/etc

BB Thruster @100/65

C2B Pull-Up

d.

UB Moderate Sled Sprints

6x50m

Friday 2/13/15

a.

BB Floor Press

5x5

b.

Weighted Pull-Up

4x8 + 15 Weighted Sit-Up

c.

“Fight Gone Bad”

3 Rounds

1min AMRAP WallBall @20/14

1min AMRAP BB Sumo Deadlift High-Pull @75/55

1min AMRAP Box Jump @24”/20”

1min AMRAP BB Push Press @75/55

1min AMCAP Row

1min Rest

d.

UB Heavy Shevskiy Carries

8x20m

Saturday 2/14/14

TBA

Week 24: 2/2/15 - 2/8/15

Monday 2/2/15

a.

BB Back Squat

5x5

b.

BB RDL

4x10 + 30 Russian Twist

c.

5 Rounds of 2min AMRAP/2min rest

9 BB Power Clean

9 Front Squat

9 T2B

d.

Sled Push

10x10m AHAP

Tuesday 2/3/15

a.

BB NG Bench Press

4x8

* +30 BB Rollout

b.

Strict HS Push-Up

4x8 + 2 Get-Up

c.

“14.1”

AMRAP 10min

30 DU

15 BB Power Snatch @75/55

d.

UB Shevskiy Carries

4x100m

Wednesday 2/4/14

a.

Row 2K

...rest

Row 1K

*record times

b.

8 Rounds of Triple Alternating Tabata

KB Swing

Air Squat

HR Push-Up

Thursday 2/5/15

a.

BB Clean & Jerk

5x5

b.

BB Front Rack Lunge

4x5 + 60sec Weighted Plank

c.

100 DU

...then

3RFT

15 UB WB

30 Pull-Up

...finish with

100 DU

d.

UB Sled Sprints

4x50m

Friday 2/6/15

a.

BB OH Press

5x5

b.

Weighted Ring Dip

4x8 + 12 GHD Sit-Up

c.

“Jackie”

1000m Row

50 BB Thruster @45/35

30 Pull-Up

d.

UB Shevskiy Carries

6x20m

Saturday 2/7/14

TBA

Week 23: 1/26/15 - 2/1/15

Monday 1/26/15

a.

BB Front Squat

1RM

b.

BB RDL

4x10 + 20 BB Landmine Rotation

*10min cap

c.

Alternating EMOM for 10mins total

3 BB Hang Power Clean @60%1RM (UB preferred)

6 Box Jump

...rest 2min

AMRAP 10min

40m Sled Push @moderate load

Sprint 40m/Walk 40m

*Extra

BB Snatch Work:

3 Position Shrug 4x2-2-2

3 Position Pull 4x2-2-2

3 Position Snatch 4x1-1-1

Tuesday 1/27/15

a.

BB OH Press

5x10 (try to work up to weight from 1/13/15)

* +50 Sit-Up

b.

Complete in any sequence for time:

60 Strict Chin-Up

20 Get-Up AHAP

*15min cap

c.

AMMAP 4:30

Shevskiy Carries

...rest :30

AMRAP 4:30

10 Ring Dip

10 K2E

...rest :30

AMMAP 4:30

Row

...rest :30

AMRAP 4:30

25 DU

25 GHD Hip Extension

*Extra

BB 3-Position Bench Press

4x3-3-3

Wednesday 1/28/14

a.

1600m Run

*challenge time from 1/7/15

b.

Complete in any sequence for time:

50 Walking Lunge

50 Push-Up

50 Band Pull-Apart

Thursday 1/29/15

a.

BB Power Clean

1RM

c.

‘Open 13.4’

AMRAP 7min

3-6-9-12-...

BB C+J @135/

T2B

...rest 2min

AMRAP 7min

14 WB

14 KB Swing

14 DU

*Extra

BB snatch Work:

Snatch Balance 4x3

BB Snatch 5x2

Friday 1/30/15

a.

BB Bench Press

1RM

b.

Alternating EMOM for 10min

Max Reps Strict C2B Pull-Up

10 GHD Sit-Up

...rest 2min

AMRAP 10min

20m Sled Push @heavy load

40m Shevskiy Carries

...rest 2min

AMRAP 10min

5 UB BB S2OH

5 Burpee Over Bar

5 BB Deadlift

*Extra

Beauty Work

Saturday 1/31/14

TBA

Week 22: 1/19/15 - 1/25/15

Monday 1/19/15

a.

BB Front Squat

6x3

b.

GHD GHR

4x15 + 30 Russian Twist

c.

AMMAP 5min

Row

...rest 1min

AMMAP 5min

Sled Push 180/90

*5 Squat every 20m

...rest 1min

AMRAP 5min

KB Swing

*2 Burpees on the min

*Extra

BB Snatch

5x1 Power + 1 Hang Power

Tuesday 1/20/15

a.

BB Bench Press

5x10 (try to work up to weight from 1/6/15)

* +40 Weighted GHD Sit-Up

b.

Ring Row

4x10 + 25 Band Pull-Apart

c.

EMOM for 18mins

Odd Mins: 2 Burpee + Max Rep Strict Pull-Up

Even Mins: 5 BB S2OH @60%1RM

*Extra

BB Back Press

5x5

Wednesday 1/21/14

a.

4x800m Run

*rest adequately + record fastest time

b.

AMRAP 10min

6 Get-Ups

12 Plank Transitions

Thursday 1/22/15

a.

BB Clean Pull

4x2 + 3 Box Jump AHAP

b.

BB Hang Power Clean

6x2

c.

‘Open 13.2’

AMRAP 10min

5 BB S2OH @115/75

10 BB Deadlift @” “

15 Box Jump @24”/20”

...rest 2min

AMRAP 10min

20m Sled Push

20 DU

20 1-Arm KB Swing

*Extra

BB Landmine

4x30

Friday 1/23/15

a.

BB Push Press

1RM

b.

BB Reverse Grip Bent Row

4x5 + 25 Prone K2C

c.

‘Helen-ish’

3RFT

Run 400m

24 KB Swing @53/35

12 Strict Pull-Up

*Extra

BB Snatch Balance

3x2

BB Snatch

4x1

Saturday 1/24/14

TBA

Week 21: 1/12/15 - 1/18/15

Monday 1/12/15

a.

BB Front Squat

6x3 w/3sec pause

b.

BB Goodmorning

4x10 + 30 BB Landmine Rotation

c.

4 Rounds of 30sec on/30sec off

BB Front Rack Lunge

Lunge

GHD GHR

KB Swing

...then

8x10m Sled Push @270/90 + 50m Sprint

*rest adequately between rounds

*Extra

BB Snatch

5x3

Tuesday 1/13/15

a.

BB OH Press

5x8

* +50 Strict K2E

b.

Weighted Pull-Up

4x5 + 5 Strict Pull-Up

c.

AMRAP 13mins

20 WallBall

20 Ring Dip

20 HR Push-Up

*Extra

BB Floor Press

5x5

Wednesday 1/14/14

a.

6x400m Run

*rest adequately + record fastest time

b.

3RFT

15 GHD Sit-Up

66 DU

Thursday 1/15/15

a.

BB Hang Clean Pull

4x3

b.

BB High Hang Power Clean

6x3

c.

AMRAP 22mins w/Partner

Partner 1: Completes 200m MedBall Run

Partner 2: 1 Rep of BB Deadlift/BB Hang Clean/BB Front Squat/BB S2OH

*Extra

BB OH Squat

5x5

Friday 1/16/15

a.

BB Bench Press

2x5/4x3

b.

1-Arm Bench Row

4x5 + 60sec Weighted Plank

c.

3RFT

200m Row

20 Chin-Up

20 MedBall Push-Up

...and then

3RFT

20m Sled Push @270/90

20 DU

20 Air Squat

*Extra

BB Snatch Pull

3x3

BB Power Snatch

3x3

Saturday 1/17/14

TBA

Week 20: 1/5/15 - 1/11/15

Monday 1/5/15

a.

BB Front Squat

5x5

b.

BB RDL

4x12 + 20 Standing Band Rotations

c.

6 Rounds of 30sec on/30sec off

BB Hang Clean @50%1RM

*complete 1 Burpee at the beginning AND end of every round

...rest 2min

6 Rounds of 30sec on/30sec off

Sled Push @180/90

*Extra

BB Power Snatch

5x2

Tuesday 1/6/14

a.

BB Bench Press

5x8

* +50 GHD Sit-Up

b.

Ring Row

4x10 + 20 Band Pull-Apart

c.

For Time

25 BB S2OH @60%1RM

50 WallBall @20/14

75 Push-Up

200m 2-Arm Plate Carry @25/15

*Extra

BB Back Press

5x5

Wednesday 1/7/14

a.

1600m Run For Time

...rest

b.

AMRAP 12min

20 DU

4 Get-Up

1 Rope Climb

Thursday 1/8/15

a.

BB Clean Pull

4x5

b.

BB Power Clean

2x5/2x3/2x2

c.

AMRAP 7min

20 GHD GHR

10 BB Back Squat @50%1RM

...rest 2min

AMRAP 7min

20 KB Swing @53/35

10 Box Step-Up @24”/20”

*Extra

Beauty Exercises

Friday 1/9/15

a.

BB Push Press

2x5/4x3

b.

BB Bent Row

4x8 + 8 BB Rollout

c.

Strict Fran

21-15-9

BB Front Squat @95/65

BB S2OH @95/65

Strict Pull-Up

*Extra

BB Hang Snatch Pull

3x3

BB Hang Power Snatch

3x3

Saturday 1/10/14

TBA

Week 19: 12/29/14 - 1/4/15

Monday 12/29/14

a.

BB Snatch Grip Deadlift

5x5

b.

BB Front Rack Lunge

4x5 + 30 Kneeling Lateral MedBall Toss

c.

Get in a group of 2-3

Work through 3 Rounds of the following exercises, with only 1 person working at a time

20m Sled Push @230/140

100m MedBall Sprint @20/14

10 BB Thruster @115/75

*Extra

BB Hang Snatch

5x1

Tuesday 12/30/14

a.

BB Floor Press

5x12

* +40 Strict T2B

b.

10-1 Strict Pull-Up

20-2 HR Push-Up

30-3 Plate G2OH @45/25

*Extra

BB Power Jerk

5x3

Wednesday 12/31/14

4RFT

400m Run

25 GHD Hip Extension

25 BB Back Thruster @45/35

1min Ring Plank

Thursday 1/1/15

New Years Day!

*class @3pm ONLY!

“Loredo”

6RFT

24 Squats

24 Push-Ups

24 Walking Lunge

400m Run

Friday 1/2/15

a.

BB Hang Clean & Jerk

6x2

*do not let bar touch ground between reps

b.

BB RDL

4x12 + 16 BB Landmine Rotation

c.

12-9-6-3

BB S2OH @60%1RM

C2B Pull-Up

...then

100m Sled Push @180/90

*Extra

BB Clean Pull

3x3

BB Squat Clean

3x2

Saturday 1/3/14

TBA

Week 18: 12/22/14 - 12/28/14

Monday 12/22/14

a.

BB Front Squat

6x3

b.

GHD GHR

4x12 + 30 Russian Twist

c.

10min AMRAP

3 BB Hang Clean & Jerk @60%1RM

6 Box Jump @30/24

9 T2B

...rest 1min and finish with

600m Run

*Extra

BB Snatch Pull

3x2

BB Power Snatch

4x2

Tuesday 12/23/14

a.

BB OH Press

5x10

* +40 GHD Sit-Up

b.

50 Push-Up

...then

4RFT

10 Strict Pull-Up

15 WallBall @20/14

...finish with

50 HR Push-Up

*Extra

BB Split Jerk

6x1

Wednesday 12/24/14

12 Days of ChristFit:

1min Plank

20 Air Squat

3 Burpee

4 BB S2OH

50 SU

6 Box Jump @24/20

7 KB Swing @53/35

80m Sled Push @90/50

9 BB Hang Clean

10 WallBall @20/14

11 BB Snatch Grip Deadlift

1200m Run

Thursday 12/25/14

Christmas Day!

Friday 12/26/14

a.

BB NG Bench Press

1RM

b.

5min AMRAP

5 Burpee

10 WallBall @20/14

20 GHD Hip Ext

...rest 1min

5min AMRAP

5 BB Thruster @115/75

10 Ring Dip

20 Pull-Up

...rest 1min

5min AMRAP

5 Squat Jump on Tire/Curb

100m Run

20m Sled Push @270/140

...rest 1min

5min AMRAP

5 Plank Transitions

10 KB Swing @53/35

200m Row

*Extra

BB Clean & Jerk

5x2

Saturday 12/27/14

TBA

Week 17: 12/15/14 - 12/21/14

Monday 12/15/14

a.

BB Back Squat

1RM

b.

BB RDL

4x12 + 24 BB Landmine Rotation

c.

5RFT

5 BB Hang Clean @70%1RM

5 BB Front Squat

20m Sled Push @270/140

*Extra

BB Hang Snatch Pull

2x5

BB Mid Hang Snatch

5x2

Tuesday 12/16/14

a.

BB Bench Press

5x3-3-3

* +20 Weighted K2E

b.

AMRAP 4min

5 C2B Pull-Up

10 HR Push-Up

...rest 1min

AMRAP 4min

5 Ring Dip

10 KB Swing @53/35

...rest 1min

AMRAP 4min

5 MedBall Push-Up

10 WallBall @20/14

*Extra

BB Jerk Squat

3x5

BB Power Jerk

5x3

Wednesday 12/17/14

a.

15min Fartlek Run

...rest 2min

b.

4RFT

25 Air Squat

1min Low Plank

25 GHD Hip Extension

1min High Plank

Thursday 12/18/14

a.

BB Clean

1RM

* +3x5 Box Jump AHAP

b.

15 Rounds of EMOM

2 BB Bear Complex

2 Burpee Over Bar

...rest 2mins

c.

200m Sled Push AHAP

*Extra

BB Snatch Balance

3x3

BB Squat Snatch

4x2

Friday 12/19/14

a.

BB Push Press

6x3

* +8 Rope Climb

b.

BB Bent Row

4x8 + 10 BB Rollout

c.

40 Chin-Up

...and then

3RFT

10 BB Deadlift @60%1RM

50 DU

*Extra

BB Split Jerk

5x2

Saturday 12/20/14

TBA

Week 16: 12/8/14 - 12/15/14

Monday 12/1/14

a.

BB Front Squat

6x3 w/3sec pause @ bottom

* +3x5 C2B Pull-Up

b.

BB Goodmorning

4x10 + 30 Russian Twist

c.

AMRAP 18min Work 1min/Rest 1min

3 BB Deadlift @70%1RM

3 Goblet Box Step-Up @24-53/20-35

3 HR Burpee

*Extra

BB Hang Snatch Pull

2x8

BB 3-Position Hang Snatch

5x1-1-1

*>80%1RM

Tuesday 12/9/14

a.

BB Push Jerk

5x10

* +30 Weighted GHD Sit-Ups

b.

3RFT

20 T2B

20 Ring Dip

20 Push-Up

100m OH Plate Run @45/25

*Extra

BB Clean + 2 Split Jerk

5x1+2

Wednesday 12/10/14

a.

AMRAP 30min

600m Run

30 Squat

30 DU

60sec Low Plank

600m Row

30 Ring Row

30 DU

60sec High Plank

Thursday 12/11/14

a.

BB Power Clean

6x3

* +40 Standing MedBall Lateral Throw

b.

AMRAP 10min

10 BB Lunge @95/65

10 L Pull-Up

10 KB Swing @53/35

...rest 2mins

c.

AMRAP 10min

20 Squat

40m Sled Push @90/50

200m Run

*Extra

BB OH Squat

3x5

BB Squat Snatch

4x3

Friday 12/13/14

a.

BB Bench Press

3RM

* +3x8 Supine MedBall Throw

b.

Weighted Ring Row

4x5 + 60sec Ring Plank

c.

4RFT

6 BB S2OH @60%1RM

12 Box Jump @24/20

24 DU

*Extra

BB Split Jerk

6x2

Saturday 12/15/14

TBA

Week 15: 12/1/14 - 12/6/14

Monday 12/1/14

a.

BB Back Squat

3RM

*complete 10 Rope Climbs before completing last set

b.

BB RDL

4x10

*complete 20 BB Landmine Rotations after every set

c.

AMRAP 12min

BB Thruster @95/65

Box Jump @24”/20”

*starting at 1, add 1 rep to every round

*Extra

BB Snatch Pull

2x5

BB Muscle Snatch

2x5

BB Power Snatch

4x3

Tuesday 12/2/14

a.

BB Floor Press

5x10

*complete 50 GHD Sit-Ups before completing last set

b.

Complete For Time

60 Strict Pull-Up

*20m Sled Push @90/50 every time failure is reached

...then

2 Rounds

15 BB S2OH @50% 1RM

30 Push-Up

60 DU

*Extra

BB Tall Split Jerk

3x5 w/3sec pause at bottom

BB Split Jerk

5x3

Wednesday 12/3/14

a.

12min 3-speed Fartleck Run

...then

4 Rounds for Time

25 GHD Hip Extension

25 T2B

Thursday 12/4/14

a.

BB Squat Clean

8x2

*complete 30 GHD GHR before completing last set

b.

12 Rounds of EMOM

2 BB ‘Bear Complex’ AHAP

2 Burpee Over Bar

...rest 2mins

c.

AMRAP 12min

10 T2B

20 OH Lunge @45/25

200m Run

*Extra

BB Snatch Balance

3x5

BB Squat Snatch

5x3

Friday 12/5/14

a.

BB OH Press

1RM

*complete 100 Band Pull-Aparts before completing last set

b.

BB Reverse Grip Bent Row

4x5

*complete 10 K2E after every set

c.

AMRAP 5min

20 WallBall @20/14

20 KB Swing @53/35

...rest 1min

AMRAP 5min

10 Ring Dip

20m Sled Push @180/90

*Extra

BB Dip+Drive

3x5 @Load > 100%1RM

BB Power Jerk

5x3

Saturday 12/6/14

TBA

Week 14: 11/24/14 - 11/29/14

Monday 11/24/14

a.

BB OH Press

5x5

b.

100 DU

...and then

4RFT

10 Burpee

15 T2B

20 Box Jump @24”/20”

200m Run

Tuesday 11/25/14

“Cindy”

AMRAP 20mins

5 Pull-Up

10 Push-Up

15 Air Squat

Wednesday 11/26/14

a.

BB Front Rack Walking Lunge

4x6 AHAP

b.

21-15-9

Hand Stand Push-Up

Ring Dip

Push-Up

*60m Sled Push after every round

Thursday 11/27/14

Eat

Friday 11/28/14

TBA

Saturday 11/29/14

TBA

Week 13: 11/17/14 - 11/22/14

Monday 11/17/14

a.

BB Front Squat

2x5/3x3

*complete 20 GHD GHR

b.

AMRAP 10mins

10 BB Deadlift

10 BB Hang Clean

20 DU

*BB Load = 50%1RM BB Hang Clean

*100 DU before AMRAP

...rest 2mins

c.

AMRAP 10min

60m Sled Push @90/50

100m Farmers Carry @25/15

Tuesday 11/18/14

a.

BB OH Press

4x10

b.

For Time

50 BB S2OH @ heaviest load from ‘a.’

*5 Burpee every time BB unloaded from shoulders

...then

3RFT

30 HR Push-Up

20 Strict Pull-Up

10 GHD Sit-Up

Wednesday 11/19/14

a.

Complete for Time

10min 3-speed Fartleck Run

50 GHD Hip Extension

50 Walking Lunge

50 KB Swing

5min Plank

Thursday 11/20/14

a.

BB Power Clean

3x5/3x3

*complete 20 GHD GHR

b.

10 Rounds of EMOM

2 BB ‘Bear Complex’ AHAP

2 Burpee Over Bar

...rest 2mins

c.

AMRAP 10min

Run 100m

20 Box Jump @24”/20”

Run 100m

20 KB Swing @53/35

Friday 11/21/14

a.

BB Bench Press

1RM

b.

BB Bent Row

4x5

Strict T2B

4x10

*10min Cap

...rest 2min

b.

AMRAP 10min

10 BB Thruster @95/65

15 WallBall @20/14

20m Sled Push @180/90

Saturday 11/22/14

TBA

Week 12: 11/10/14 - 11/15/14

Monday 11/10/14

a.

BB Deadlift

2x5/3x3

b.

BB Front Rack Box Step-Up

3x5

Russian Twist

3x30

c.

AMRAP 9min

9 BB Hang Clean @60%1RM

Run 100m

1 Rope Climb

Tuesday 11/11/14

a.

BB Bench Press

2x12/2x10/2xmax reps @60%1RM

b.

Strict Pull-Up

3xmax reps

GHD Sit-Up

3x15

c.

21-15-9

T2B

WallBall @20/14

*Complete 33 DU after every round

Wednesday 11/12/14

4 Rounds for Time

Run 400m

25 Air Squat

Row 500m

25 Push-Up

Thursday 11/13/14

a.

BB Back Squat

4x15

b.

BB RDL

3x10

Side Plank

3x45sec

c.

AMRAP 10min

5 BB OH Squat @95/65

5 Pull-Up

10 Push-Up

15 Air Squat

Friday 11/14/14

a.

BB Clean & Jerk

1RM

b.

Weighted Ring Row

3x8

BB Rollout

3x10

c.

4RFT

10 S2OH @50%1RM

10 K2E

40m Sled Push

Saturday 11/15/14

TBA

Week 11: 11/3/14 - 11/8/14

Monday 11/3/14

a.

BB Back Squat

6x3

b.

BB RDL

3x12

MedBall Standing Side Throw

3x10

c.

AMRAP 10min

Run 200m

15 WallBall @20/14

15 Box Jump @24”/20”

Tuesday 11/4/14

a.

BB Clean & Jerk

6x3

b.

200m Sled Push AHAP

c.

10-1 For Time

Strict Pull-Up

Ring Dip

Wednesday 11/5/14

a.

Complete for Time

Run 800m

4 Rounds

-20 Russian Swing

-20 Russian Twist

-20 Lunge

Run 800m

Thursday 11/6/14

a.

Goblet Bulgarian Split Squat

5x8

b.

GHD GHR

3x12

BB Landmine

3x10

c.

3 Rounds of 3min on/1min off

3 BB Power Clean @60%1RM

6 Burpee Over Bar

9 Air Squat

Friday 11/7/14

a.

BB Push Press

1RM

b.

BB Bent Row

3x8

Ring Plank

3x60sec

c.

4RFT

10 T2B

20 MedBall Push-Up

30 DU

Saturday 11/8/14

TBA

Week 10: 10/27/14 - 11/1/14

Monday 10/27/14

a.

BB Front Squat

3x5

3x3

b.

Run 200m

10-1

BB Deadlift @50% 1RM

Burpee Over Bar

Run 200m

Tuesday 10/28/14

a.

BB Band Resisted Bench Press

b.

10min AMRAP

5 BB S2OH @60%1RM

10 K2E

2 Rope Climb

...rest 2min

10min AMRAP

10 Freedom Swing @53/35

40m Sled Push @90/50

200m Run

Wednesday 10/29/14

a.

CFT

800m Run

400m Farmers Walk @25/15

4RFT

-10 BB OH Squat @45/35

-10 BB Front Squat @45/35

-10 BB Back Squat @45/35

Thursday 10/30/14

a.

2R Alternating EMOM

5 BB Power Shrug

5 BB Power High Pull

b.

5R E2MOM

3 BB Squat Clean AHAP

c.

2 Rounds of Alternating

AMRAP 3mins/Rest 1min

-Sled Pull @90/50

-BB Front Rack Box Step-Up @75/55 24”/20”

-Burpee/Pull-Up/T2B Complex

Friday 10/31/14

a.

BB NG Bench Press

1RM

b.

3R

10 Ring Row

10 GHD Sit-Up

c.

3RFT

10 Ring Dip

10 WallBall @20/14

10 GHD GHR

Saturday 11/1/14

TBA

Week 9:

10/20/14 - 10/25/14

Monday 10/27/14

a.

BB Front Squat

3x5

3x3

b.

Run 200m

10-1

BB Deadlift @50% 1RM

Burpee Over Bar

Run 200m

Tuesday 10/28/14

a.

BB Band Resisted Bench Press

b.

10min AMRAP

5 BB S2OH @60%1RM

10 K2E

2 Rope Climb

...rest 2min

10min AMRAP

10 Freedom Swing @53/35

40m Sled Push @90/50

200m Run

Wednesday 10/29/14

a.

CFT

800m Run

400m Farmers Walk @25/15

4RFT

-10 BB OH Squat @45/35

-10 BB Front Squat @45/35

-10 BB Back Squat @45/35

Thursday 10/30/14

a.

2R Alternating EMOM

5 BB Power Shrug

5 BB Power High Pull

b.

5R E2MOM

3 BB Squat Clean AHAP

c.

2 Rounds of Alternating

AMRAP 3mins/Rest 1min

-Sled Pull @90/50

-BB Front Rack Box Step-Up @75/55 24”/20”

-Burpee/Pull-Up/T2B Complex

Friday 10/31/14

a.

BB NG Bench Press

1RM

b.

3R

10 Ring Row

10 GHD Sit-Up

c.

3RFT

10 Ring Dip

10 WallBall @20/14

10 GHD GHR

Saturday 11/1/14

TBA

Weekly Workouts:

Week 8
10/20/14 - 10/25/14

Monday 10/20/14

a.
BB Sumo Deadlift
2x5
2x3
2x1

b.
4R
15 GHD Reverse Hyper Extension
10 MedBall Kneeling Lateral Throw
*8min Cap

c.
12min AMRAP
100m MedBall Run
10 BB Front Rack Lunge @95/65
20m Sled Push @140/70
30 MedBall Goblet Squat @20/14

Tuesday 10/21/14

a.
BB Band Resisted Bench Press
8x3

b.
8R Tabata
HR Push-Up

...rest 1min

c.
3RFT
20 Strict Pull-Up
10 BB S2OH @ 65%1RM
80 DU

Wednesday 10/22/14

a.
CFT
10 100m Sprint/walk 100m
25 Squat
25 Russian Swings @53/35
25 Squat
25 Russian Swings “ “

Thursday 10/23/14

a.
2R Alternating EMOM
5 BB Power Shrug
5 BB Power High Pull

b.
5R E2MOM
5-5-3-3-3 BB Squat Clean w/2sec pause at bottom

c.
5RFT
400m Run
15 BB OH Squat @95/65

Friday 10/24/14

a.
BB OH Press
2x5
2x3
2x1

b.
4R
15 Band Pull-Apart
10 Strict T2B

b.
Alternate between...
3min AMRAP
-BB Thruster @95/65
...rest 1min
-Row
...rest 1min
-Ring Dip
...rest 1min
-Sled Pull @50/30
*score = total reps + meters