Monday 6.1.2020

3 Rounds:

30 Seconds active sampson’s
30 Seconds hollow hold
30 Seconds push-up to down dog
30 Seconds air squats

Barbell Warm-up
5 Deadlifts
5 High pulls
5 Drop cleans
5 Strict press
5 Push press

“Cindy Lou Who”
15 Minute AMRAP:

1 Round of strict “Cindy”
1 Clean and jerk (155/105)
1 Round of strict “Cindy”
2 Clean and jerks
1 Rounds of strict “Cindy”
3 Clean and jerks
Continue to add 1 C&J after each round.
Score = Total rounds and reps of the C&J

Strict “Cindy”
5 Strict pull-ups
10 Push-ups
15 Air squats

Cool Down
Overhead tricep stretch (20 seconds each)
Wall pec stretch (20 seconds each)
Cobra stretch (30 seconds)

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Friday 2.29.2020

3 Rounds:
10 Air squats
10 Candlesticks
10 Strict Press (with wall ball)

5 Rounds:

1 Minute – Box jumps (24/20)
1 Minute – Wall balls (20/14)
1 Minute – Toes to bar
1 Minute rest

Movement Considerations
Box jumps – Modify this to a chair step-up if you don’t have a sturdy enough surface to jump on.
Wall balls – The weight for this should be light enough to complete sets of 10 or more. Perform a thruster with any odd object if you don’t have a wall ball.
Toes to bar – Modify to a knee raise if you aren’t consistently getting your toes to touch the bar. If you don’t have a bar to hang from then modify to a weighted sit-up OR a candlestick.

Cool Down
Playboy stretch (30 seconds each side)
Thread the needle (30 seconds each side)
Seated hamstring stretch (30 seconds each side)

Thursday 5.28.2020


Row/run for 2 minutes

Frankenstein stretch (10-12 repetitions)
Knee to chest (10-12 repetitions)
Toe tuck (10-12 repetitions)
Arm circles (30 seconds each direction)

20 Minute AMRAP:
teams of 2
Partner A – Row for meters
Partner B – 150 Meter kettlebell suitcase and waiter carry (53&36/44&26)
Partners will switch once the carry has been completed.
Score= total meters rowed

Movement Considerations
Rowing – If you don’t have access to a rower then modify to a run instead.

Suitcase and waiter carry – The weight for your suitcase carry should be heavier than your waiter carry. The 150 meters is not required to be unbroken, strive to complete this distance in 3 or 4 sets at a maximum.

Cool Down
Cat cow stretch (10 repetitions with 5 seconds hold)
Wide leg child’s pose (1 minute)
Seated shoulder extensions (20-30 Seconds)

Tuesday 5.26.2020

400 Meter run

Samson stretch (6 repetitions)
Inch worms (3 repetitions)
High knees (10 meters down)
Karaoke (10 meters down and back)

For Time:
20 – 16 – 12 – 8 – 4
Alternating dumbbell snatch (50/35)
30 Double unders
4 – 8 – 12 – 16 – 20
Alternating dumbbell clean & jerks (50/35)
30 Double unders

Movement Considerations
Alternating dumbbell snatch & alternating dumbbell clean and jerk – Pick a weight that feels light. Staying unbroken each set would be a great goal.
Double unders – Your sets of jump rope should take 30 seconds or less. Modify to single unders and double the repetitions if needed.

Cool Down
Wide leg forward bend (1 minute)
Figure four stretch (30 seconds each side)
Calf stretch (30 seconds each side)

Friday 5.22.2020


5 Minutes AMRAP:
100 Meter run
6 Bird dogs
10 Sit-ups

Death By EMOM
15 Minute Cap
Minute 1 – 1 Burpee + 2 Alternating Dumbbell hang cleans (50/35)
Minute 2 – 2 Burpees + 4 Alternating Dumbbell hang cleans
Minute 3 – 3 Burpees + 6 Alternating Dumbbell hang cleans
Minute 4 – 4 Burpees + 8 Alternating Dumbbell hang cleans
-Once you die twice-
5 Burpees
10 Alternating Dumbbell hang cleans

You have 1 extra life in today’s workout. So if you fail take the next minute off and try again on the following minute.
Once you die twice complete the above AMRAP with the remainder of your time.

Cool Down
Seated hamstring stretch (30 seconds each leg)
Prone glute stretch (30 seconds each side)
Clasped Hands Extension (30 seconds total)