Monday 1/9/17

1.
Conditioning:
Rowing intervals 
For time 
Row 50 Calories
Rest 2:00 
x2
Row 40 Calories
Rest 1:30
x2
Row 30 Calories
Rest 1:00
x2
Row 20 Calories
Rest :30
x2
2:01, 2:13, 1:43, 1:45, 1:15, 1:16, :50, :48
Total time 21:21
Total calories 280 

2.
Strength:
Back squat
Every 2:30
5x5 at 235# (+5# from last week) 
235# x5 Reps x5 Sets 

No belt
(Week 5 of 5x5 cycle)

3.
Conditioning:
"Riley"
For time
Run 1.5 miles (on Trueform)
150 Burpees
Run 1.5 miles 
33:44

Running (Trueform) 10:57, 11:40/1.5 miles
Burpees 10:00/150 Reps 

4.
Accessory work:
Every minute on the minute for 10 minutes (5 Rounds) 
Odd minutes: 15 Deficit push-ups, hands on 45# plates 
Even minutes: 10 Strict pull-ups, supinated grip 
Completed as written (75/50 Reps) 

Saturday 1/7/17

1.
Warmup:
3 Rounds (not for time)
40 Air squats 
30 Calorie Airdyne bike
20 Back extensions 
+
Mobility / light stretching 
Complete

2.
Strength:
Every minute on the minute for 12 minutes 
Minutes 1-4: 3 Back squats, 235#
Minutes 5-8: 2 Back squats, 245#
Minute 9-12: 1 Back squat, 255# 
Complete, 4x3 at 235#, 4x2 at 245#, 4x1 at 255# (EMOM) 

3.
Conditioning:
6 Rounds
4:00 On/2:00 Rest
30 Calorie Row
20 Calorie Assault bike
Run on Trueform for max distance 
Rd#) Row, Bike, Run
Rd1) 1:17, 1:20, 270m
Rd2) 1:18, 1:24, 240m
Rd3) 1:16, 1:24, 240m
Rd4) 1:16, 1:27, 220m
Rd5) 1:16, 1:24, 240m
Rd6) 1:13, 1:23, 250m 
Total) 180c, 120c, 1460m 
Total time 34:00

Rowing 1350-1650 cal/hr pace
Assault bike 331-400 watts
Running 220-270m/min pace 

4.
Conditioning:
"Morrison"
For time
50-40-30-20-10
Wall balls, 20#
Box jumps, 24"
Kettlebell swings, 53#
22:14

Wall balls unbroken 
Box jumps steady pace (23-27reps/min)
Kettlebell swings 31-19, 25-15, 21-9, 20, 10

5.
Accessory work:
4 Rounds (not for time)
Every 5:00
25 Deficit push-ups, hands on 45# plates 
25 Weighted neck flexions, 15#
BW x25 Reps / 15# x25 Reps 
BW x25 Reps / 15# x25 Reps 
BW x25 Reps / 15# x25 Reps 
BW x25 Reps / 15# x25 Reps 

Friday 1/6/17

1.
Warmup: 
3 Rounds (not for time)
30 Calorie Airdyne bike
20 Air squats 
10 Overhead walking lunges, 45# 
+ 
Mobility / light stretching 
Complete

2.
Strength:
Back rack walking lunges 
Every 3-4 minutes 
4x20 (10/leg), heavy 
185# x20 Reps x4 Sets 

No belt 

3.
Conditioning:
8 Rounds
1:00 at each station 
Minute 1: Run on Trueform (max meters) 
Minute 2: 12 Toes to bar + 36 Double unders 
Minute 3: 10 Power cleans, 115#
Minute 4: Assault bike (max calories)
Minute 5: Rest
Rd#) Run, TTB/DU, PC, Bike
Rd1) 250m, 12/36, 10, 17c
Rd2) 240m, 12/36, 10, 16c
Rd3) 250m, 12/36, 10, 16c
Rd4) 240m, 12/36, 10, 16c
Rd5) 250m, 12/36, 10, 16c
Rd6) 250m, 12/36, 10, 16c
Rd7) 250m, 12/36, 10, 16c
Rd8) 250m, 12/36, 10, 17c
Total) 1980m, 96/288, 80, 130c
Total time 39:00

Running (TF) 240-250m/min pace
Toes to bar unbroken 
Double unders 2 trip ups throughout the workout 
Power cleans all fast singles
Assault bike 390-500 watts, 16-17cal/min pace 

4.
Accessory work:
Back extensions 
Every 3:00
3x40 at bodyweight 
BW x40 Reps x3 Sets

5.
Conditioning:
For time
21-18-15-12-9-6-3
Strict handstand push-ups
Calorie Row 
8:34

Strict handstand push-ups unbroken
Rowing 1350-1450 cal/hr pace

Thursday 1/5/17

1.
Warmup:
(Not for time)
40-30-20-10
Airdyne bike calories
Air squats 
+
Mobility / light stretching 
Complete

2.
Conditioning:
5 Rounds
Row 60 Calories
Rest 2:00 b/t rounds
2:38, 2:42, 2:41, 2:42, 2:41
Total time 21:24
Total calories 300

Rowing 1250-1650 cal/hr pace 

3.
Strength: 
Every minute on the minute for 12 minutes 
Minutes 1-4: 5 Bench presses, 135#
Minutes 5-8: 4 Bench presses, 145#
Minutes 9-12: 3 Bench presses, 155#
Complete, 4x5 at 135#, 4x4 at 145#, 4x3 at 155# (EMOM) 

4.
Conditioning:
AMRAP 20 minutes 
10 Bar muscle ups 
20 Calorie Airdyne bike
30 Wall balls, 20#
40 Burpees
50 GHD sit-ups 
60 Double unders 
2 Rounds + 14 Reps (434 Reps) 

Bar muscle ups unbroken x1, 6-4 x2
Airdyne bike :45-:50/20cals
Wall balls unbroken x2
Burpees 2:20-2:30/40 Reps
GHD sit-ups unbroken x2
Double unders unbroken x1, 3 sets x1 (tripped up) 

5.
Accessory work:
Bent over barbell row 
Every 2:30 
5x12, moderate weight 
95# x12 Reps x5 Sets

Wednesday 1/4/17

1. Conditioning:

20 Rounds

Every 1:30

Alternate stations 

Run 250 meters (on Trueform)

Assault bike .5k 

:50/Run, :42/Bike, :50, :42, :51, :42, :53, :42, :57, :45, :53, :43, :55, :44, :55, :44, :55, :44, :55, :44

Total time 29:14

Total distance 2500m/Run + 5000m/Bike

2. Strength:

Every minute on the minute for 10 minutes 

1 Squat snatch + 2 Overhead squats 

125(#'s)-130-135-140-145-150-155-160-145-145

3. Conditioning:

For time

20-1

Overhead squats, 95# 

Bar facing burpees 

29:42

Overhead squats unbroken

Bar facing burpees fast and steady 

4. Accessory work:

Neck extensions 

Every 3:00

4x20 

15# x20 Reps x4 Sets

Tuesday 1/3/17

1. Conditioning:

8 Rounds

Run 400 meters (on Trueform)

Rest 1:00 b/t rounds

1:29, 1:35, 1:33, 1:32, 1:33, 1:32, 1:36, 1:36

Total time 19:26

Total distance 3200 meters

2. Strength:

Deadlift 

Every 3:00

4x8, heavy & no belt 

300# x8 Reps

305# x8 Reps

310# x8 Reps

315# x8 Reps 

3. Conditioning:

AMRAP 20 minutes 

16 Calorie Assault bike 

8 Alternating dumbbell snatches, 80#

4 Burpee bar muscle ups 

6 Rounds + 19 Reps (187 Reps) 

Assault bike 359-425 watts (:52-1:05/16 cals) 

Alternating dumbbell snatches 1:00-1:10/8 Reps

Burpee bar muscle ups :30-:40/4 Reps 

4. Accessory work:

3 Rounds (not for time)

Every 5:00

20 Lateral neck extensions, Right side 

20 Lateral neck extensions, Left side 

20 Neck flexions 

15# x20/20/20 Reps

15# x20/20/20 Reps 

15# x20/20/20 Reps

Monday 1/2/17

1. Strength:

Back squat 

Every 2:30

5x5 at 230# (+5# from last week) 

230# x5 Reps x5 Sets

No belt

(Week 4 of 5x5 cycle)

2. Conditioning:

15 Rounds

1:00 Run on Trueform (max meters)

1:00 Airdyne bike (max calories)

Run (Trueform): 3100 Meters 

Airdyne bike: 334 Calories

Total time 30:00

Running (Trueform) 200-260 meters per interval 

Airdyne bike 22-23 calories per interval (331-390 watts)

3. Conditioning:

For time

100 Kettlebell swings, 53#

100 Calorie Row 

100 GHD sit-ups 

*Every minute on the minute do 5 Burpees (including first minute) 

22:43

Kettlebell swings 16-21 reps/min pace

Rowing 10-14 cals/min pace (1150-1250 cal/hr)

GHD sit-ups 14-16 reps/min pace

Burpees :15-:20/5 reps 

4. Accessory work:

Deficit push-ups (hands on 45# plates) 

Every 2:00

10x15 

Complete, 15 Reps x10 Sets (150 Reps)