Friday, January 29, 2016

Day 39


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Every 1:30 x 10 sets,

3 Front Squats @ 78% 

C. MetCon (Time)

"Angie"

100 Pull-ups
100 Push-ups
100 ABmat SIt-ups
100 Air Squats

Thursday, January 28, 2016

Day 38


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength 

Split Jerk - Heavy Single

D. Skill

50 Strict Pull-Ups*

Every time you drop off the bar, *3 Strict HSPU before you return.

Wednesday, January 27, 2016

Day 37


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Back Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength Superset

DB Bench Press (4 x 10)
Chin-up (4 x 8)

D. Conditioning

5 x 300m row/ 1 minute rest between intervals

Tuesday, January 26, 2016

Day 36


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

21-15-9

Deadlift (275/185)
Strict Ring Dips

D. Accessory Work

3 x 15 Banded Good Morning
3 x 15 Hip Thrusts
3 x 20 Reverse Hyper 

Monday, January 25, 2016

Day 35


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Bounding

5 x 5 Tuck Jumps (Demo)


C. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

D. MetCon (Time)

1000m Row, into:

4 RFT:

20 KBS (70/50)
60 Double Unders

Then, 1000m Row

Friday, January 22, 2016

Day 34


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Push Press - 2RM

C. Strength

5 sets of 2 Front Squats + 1 Jerk

D. Benchmark (Time)

For Time,

75 Ring Dips

E. Row

5 x 300m row

rest 1 minutes between efforts
 

Thursday, January 21, 2016

Day 33


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Bounding

5 x 5 Tuck Jumps (Demo)


C. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

D. Strength

Work up to a "Heavy" 2 rep Hang Squat Clean

E. Benchmark 

MetCon (Time)

Max effort 500m row

Wednesday, January 20, 2016

Day 32


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength (EMOM)

EMOM x 7 Minutes

15 KB SDLHP (70/53)

C. MetCon (Time)

50 Wall Balls (20/14)
50 Double Unders
50 Toes 2 Bar
50 Box Jump Overs (24/20)
50 DB Snatches (70/55)

Tuesday, January 19, 2016

Day 31


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength (EMOM)

EMOM x 6 Minutes

5 Thrusters (Focus on positioning and timing)

C. MetCon (Time)

1,000m Row
75 Double Unders
50 ABmat SIt-ups
25 Thrusters (95/65)

Monday, January 18, 2016

Day 30


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength

1. Bench Press: Work up to 3RM in 8 min
2. Pendlay Row: 5x8 AHAP
3. Accumulate 30 RDL + Bent row w/ full stop at top (empty barbell)

Friday, January 15, 2016

Day 29


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Front Squat with Belt (10-10-5-5-5-5-5)

C. Accessory Work

Bulgarian Split Squat (3 x 10)

D. Accessory Work

Three sets of,

Cable Pull Through x 20
Face Pull x 20 

Thursday, January 14, 2016

Day 28


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Overhead Squat (20, 3, 3, 3, 1, 1, 1)

C. MetCon (AMRAP)

EMOM x 10 minutes,

200m/175m row

–REST 1 MIN–

Metcon (AMRAP)

EMOM x 10 minutes,

10/8 Lateral burpee over rower

Wednesday, January 13, 2016

Day 27

A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

Five rounds for time of,

10 Front Squats (115/75)
10 S2OH (115/75)

Tuesday, January 12, 2016

Day 26


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Pause Front Squat *3 sec hold* (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

Five rounds for time of,

20 Wall Balls (20/14)
10 Deadlifts (225/155)

Monday, January 11, 2016

Day 25


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

"Abracadabra"

1000m Row
20 Bench Press (155/105)
50 Ring Dips

D. Accessory Work

Three sets of,

10 Weighted Hip Extensions
50 Walking Lunges
30 Weighted Sit-ups

Friday, January 8, 2016

Day 24


Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

A. Snatch

EMOM x 10: Power Snatch + Squat Snatch, climbing

B. Strength 

A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS 

C. Strength Accessory 

3 x 6 Bulgarian Split Squat, across 

D. Accessory Work 

3 Giants sets of, 

20 Weighted ABmat Sit-ups with feet anchored
20 Weighted Hip Extensions 
20 Face Pulls

Thursday, January 7, 2016

Day 23


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Overhead Squat (20, 3, 3, 3, 1, 1, 1)

C. Skill (EMOM) x 10 minutes 

ODD: 30 Double Unders
EVEN: 5 HSPU

D. MetCon (Time)

2 Rounds of,

20 Hand to Hand KB Swing (53/35)
10 Right Arm KB Thrusters (53/35)
20 Hand to Hand KB Swing (53/35)
10 Left Arm KB Thrusters (53/35) 

-then- 

50 Cal Row

Wednesday, January 6, 2016

Day 22


A. Warm-Up

3 min bike
100 walking lunges
15 Back Extensions
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (EMOM)

Odd: 5 Back Squat (225/155)
Even: 8 Ring Dips

D. Core

Five Sets of,

20 Hip Extensions
60s Plank Hold

Tuesday, January 5, 2016

Day 21


A. Warm-Up

3 min bike
100 walking lunges
15 Back Extensions
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Back Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength

Snatch Grip Deadlift - Heavy Triple

D. MetCon (AMRAP) x 12 minutes,

10 Burpees
25 Double Unders

Monday, January 4, 2016

Day 20


A. Warm-Up

3 min bike
100 walking lunges
15 Back Extensions
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Accessory Work

Overhead Squat (3-3-3-1-1-1)

D. Insurance

Three sets of,

10 Weighted Hip Extensions
10 Leg Curls

E. MetCon (Time)

10 Rounds for time of, 

5 KB Push Press/each arm (53/35)
10 KB Swings (53/35)