This week’s workout is "Noah." In this WW we are going to be using basic gymnastics movements exclusively. You will attempt to perform all exercises for 5 reps for 5 sets. You can take as much time as you need between exercises, these movements are demanding to expect to go slower than during your normal workouts. Make sure that each movement is executed to the best of your abilities, since this is a skill workout you should always focus on form before speed or volume. If you need to make adjustments to the exercises (using a spotter for the handstand push-ups, using a box for depth in your pistols, etc) you should do so. The goal is to build up your strength and skill so that you may achieve these movements to full range of motion eventually. If you have trouble with some of these movements it's wise to take notes on what you should work on so that you can improve on off days. Enjoy this one, it should be challenging but fun!

This week we’ll be working on dumbbell upper body strength. Start with a light weight (10-15lbs) and perform 15 reps of the following; db chest flys, db bench press, db shoulder press, anf finally tricep dips. Follow this with an increase of 2.5-5lbs in weight and perform 12 reps of all of the exercises. Again go up in weight and perform 10 reps of everything. Continue this pattern until you reach 2 reps of everything at a challenging weight. Record your weight.

Good Luck, work hard!

"Noah" 5 rounds of 5

• 5 Single leg box jump
• 5 Parallette handstand push-ups
• 5 Pistols (each leg)
• 5 Inverted ab windshield wipers
• 5 Ring push-up with alternating extensions

This week’s workout is "Heavy Split Jerks." In this WW we are going to be getting back to some serious strength work. This workout we'll be using the very demanding Split Jerk. We'll warm-up with 5 minutes of cardio (jump rope, running, rowing, etc) followed by leg swings, arm swings, air squats, lunges, PVC pass throughs, and back rotations. After you've warmed up sufficiently we'll start by performing 10 split jerks with an empty bar. You'll follow that with another 10 reps at 50% max. With these warm-up sets you can alternate lunge legs but when you get to your heavy you should only be splitting forward with your dominant leg. You'll add on weight to perform 8 reps at 60% max, followed by a set of 6 reps at 70% reps, followed by 4-5 reps at 80% max. Your goal will be to perform 5 sets of 2-3 reps at 90-95% max. Be sure to allow yourself plenty of rest time between sets. You can perform stretches, basic ab exercises, or strict rest during the breaks, resting from 1-5 mintues. Be sure not to stress yourself too much between lifts as the main goal is increasing your weight and performing fast, aggressive, and powerful reps. Remember to record your weight.

This week we’ll be working on a track workouts. First warm-up with an easy 400 meter run. Follow this with a race pace 1 mile run. Record your time and rest for 1-2 mintues (walking). Next perform an 800 meter run at race pace, record your time and then rest for another 1-2 minutes. Again perform a second 800 meter run, record, and rest. Follow these two 800 meter runs with 4 400 meter runs with a recording of each time and a rest of 1-2 minutes of walking between each attempt.

Good Luck, work hard!

"Heavy Split Jerks" 5 rounds of 2-3 reps

• 10 Split jerks with an empty bar
• 10 Split jerks at 50% max
• 8 Split jerks at 60% max
• 6 Spit jerks at 70% max
• 4-5 Split jerks at 80% max
• 5 sets at 2-3 reps at 90-95% max
• Record weight

This week’s workout is "Paint." In this WW we are going to be performing as many rounds as you can in 15 minutes. This is a combined effort of running sprints and bodyweight exercises. First sprint a 400 meter, then move onto 20 lateral handstand walks (using a wall), then 20 lunge jumps (10 each way), followed by 20 tricep dips (using a box, bench, etc), and finally 20 donkey kicks with your hands on the floor. Repeat starting over with the run and continue this pattern until you have reached 15 minutes. Make sure to rest as little as possible and keep your speed up. Also, don't forget to count your rounds!

This week we’ll be working on basic dumbbell exercises. Perform 5 rounds of 5 reps of each of the following, dumbbell shoulder press, dumbbell deadlifts, dumbbell bench press, dumbbell split lunges, dumbbell reverse fly, and finally dumbbell sumo squats. Make sure the weight is challenging (80-90%max) and move through the exercises with little rest. Record your time and weight.

Good Luck, work hard!

"Paint" as many rounds as you can do in 15 mintues

• 400 Meter sprint
• 20 Lateral handstand walks (10 out and 10 back)
• 20 Lunge jumps (10 each way)
• 20 Tricep dips
• 20 Donkey kicks (from the floor)
• Repeat all until you have reached 15 mintues
• Record number of rounds

This week’s workout is "Last." In this WW we are going to be the fun, short, and very challenging set up of 20-15-10. Every exercise will involve two 35-45lb kettlebells. Start your timer and perform 20 double kettlebell front squats. The goal here will be to keep your bells in rack position and in front of your body, lower your hips butt to heels and keep your upper body nice and upright. Open the hips fully at the top and repeat. After these 20 reps move onto 20 double kettlebell Push-Jerks. Keep the bells in rack positon, load up in your dip keeping your upper body upright and then extend aggressively through your knees, hips, and shoulders into a full shoulder press as you simultaniously decend back into a dip under the bells. Each rep should be done with power, speed, and full range of motion. Finally finish 20 reps of double kettlebell push-ups (with hands on the handles of the bells). You will be required to go below depth, to a minimum of reaching the front of the shoulders to the handles of the bells. Make sure to keep your trunk tight, and to come up to full extension in your elbows each time at the top. After you have achieved 20 reps of each exercise repeat each for 15 reps and then again for another round of 10 reps each. Record your time.

This week we’ll be working on Heavy lat pull-down. Start with a warm-up set of 10 at 50% max weight. Follow that set up with a set of 8 at 60% max weight. Next perform 6 reps at 80% max weight, and finally 5 reps at 90-95% max weight. Remember to keep your core tight and in neutral spine. Make sure the bar touches the top of your chest with your shoulders down and into your body so that your chest is as open as possible. You can perform active rest between heavy sets (5 of 5) but always remember that the goal is the main lift, not the rest exercises so do not fatigue your working muscles. Record weight

Good Luck, work hard!

"Last" 20-15-10

• 20 Double kettlebell rack front squats
• 20 Double kettlebell push jerk
• 20 Double kettlebell below depth push-ups
• Repeat all exercises for 15 reps
• Repeat all exercises for 10 reps
• Record time

This week’s workout is "Luna." In this WW we are going to be performing all exercises for 1 minute with 15 seconds of rest between each exercise. The exercises are all body weight and should be done as quickly as possible to achieve as many reps as you can for each one. Record your reps during your break and keep your clock running. Make sure to hit full depth in all exercises and if you are finding your form in break down make sure you take quick breaks/stretches. We'll be repeating this format for a total of 3 rounds. It's very important that you remember to record your reps each set so that you can compare your reps per round at the end of the workout.

This week we’ll be working on basic kettlebells with stair running. Start with 10 45lb kettlebell swings followed by 1 minute of stair running (time only counts on the way up). Follow this with 10 kettlebell sumo squats, again perform 1 minute of stair sprints. Next move to 10 kettlebell flip catch, and follow that again with 1 minute of stair running. Repeat all for a total of 6 rounds. Record time

Good Luck, work hard!

"Luna" as many reps as you can in a minute for 3 rounds

• 1 minute of Jumprope double unders
• rest 15 seconds
• 1 minute of Air squats
• rest 15 seconds
• 1 minute of Push-ups
• rest 15 seconds
• 1 minute of Donkey kicks
• rest 15 seconds
• 1 minute of Knees to elbows
• Rest 1 minute
• Repeat all exercises for time for a total of 3 rounds
• Record all reps

This week’s workout is "Shake'em." In this WW we are going to be doing rowing sprints combined with kipping pull-ups. This is a rough one, you'll feel your shoulders and forearms take the brunt of the pain. Start with a rowing sprint for 50 Meters then perform 3 kipping pull-ups. Next (without rest) perform 100 meter row followed by 6 kipping pull-ups. Follow this round with a sprint of 150 meters combined with 9 kipping pull-ups. Move on to 200 meters and 12 KP's, then 250 and 15, then 300 and 18, 350 and 21, and finally 400 meter sprint with 24 kipping pull-ups. You will be going against the clock so rest as little as possible. Record your time.

This week we’ll be working on strength Low Bar Back Squats. Peform a warm-up of leg swings, air squats, sumo squat stretch, and shoulder pass throughs with the PVC. Perform a warm-up set of 10 reps with an empty bar. Peform another set of 10 at 50% max. Add weight and perfom a set of 8 at 60% max, followed by a set of 6 at 80% max, and finally 5 of 5 at 90-95% max weight. Make sure to rest between sets as the strength of your legs is the goal. You can peform basic abs or other active rest but make sure not to tax yourself enough to take away from your lower body strength. Record weight.

Good Luck, work hard!

"CK" count up 1-10

• 50 Meter sprint row
• 3 Kipping pull-ups
• 100 Meter sprint row
• 6 Kipping pull-ups
• 150 Meter sprint row
• 9 Kipping pull-ups
• every round add 50 meters to your row and 3 Kipping pull-ups
• Continue this format until you have reached 400 Meter row and 24 Kipping pull-ups
• Record time

This week’s workout is "CK." In this WW we are going to use the very challenging count up format. As you'll remember going up is much harder than counting down, so you are in for a real treat. We'll grab a 36-46lb kettlebell and start with 1 Kb snatch on each arm, follow that with 1 Kb clean each side, next you'll do 1 Kb lunge chop each side, and finially perform 1 decline push-up (feet on bench, box, ball, step, etc). Follow all this as quickly as possible with 2 reps of everything, then 3, and so on until you reach a total of 10 reps of all exercises. Remember that you are racing the clock, so keep the reps continuous for as long as you can, try not to take a break until the latter rounds. Keep the reps clean and strong but do your best to push yourself through it all. Record your time.

This week we’ll be working on pull-ups and hill sprints. Start with as many pull-ups as you can (strict pull-ups) then perform 30 seconds of incline sprints (if you are using a treadmill set the incline at 10-15 and sprint as quickly as you can). Rest until you feel like you have recovered well and then perform as many pull-ups as you can again. Repeat this for a total of 6 rounds. Record pull-ups.

Good Luck, work hard!

"CK" count up 1-10

• 1 Kettlebell snatch each arm
• 1 Kettlebell clean each arm
• 1 Kettlebell lunge chop each side
• 1 Decline push-up
• Repeat all exercises for 2 reps
• Repeat all exercises for 3 reps and continue to add one rep until you reach 10
• Record time

This week’s workout is "Heavy Snatches." In this WW we are back on the bar for some Olympic lifting Snatches. Due to the high physical demand of the full snatch we'll make sure to have a good warm up and keep our reps and sets low. Start the workout with 5 minutes or so of bike, running, rowing, etc, just enough to get your heart rate up and increase your body temp. Next we'll take another 5-10 minutes to stretch, foam rolling quads and hip flexors, leg swings front and back, leg swings inside and out, air squats, back extensions, shoulder swings, and back rotations to name a few. Next get on the PVC and start with deadlifts, then high pulls, next the turn over from high position to overhead, finally ending with overhead squats. All this should be done in about 10 minutes or so. No need to rush, make sure you take your time and get in quality movements. Now you can get on the bar. All Snatches will be done from the floor to a full receiving position. Start with one set of 10 reps with an empty bar. Then we'll do 8 reps at 60% max. Follow that with 6 reps at 80% max and then another 4 reps at 90% max. We'll hit work sets of 2-3 reps for a total of 5 rounds. So hopefully we can get to 95% max weight. In between sets make sure to rest, you can move, stretch, but stay warm and stay away from doing "exercises." Again, due to the high demand of skill and muscle for this movement you need to stay as fresh as possible so that when you get on the bar you can give 2-3 quality reps each time. Record your weight.

This week we’ll be working on Tabata basics. We'll use air squats, push-ups, slam ball, box jumps, and knees to elbows. Do each exercise for 4 rounds of Tabatas and repeat for a total of 2 rounds. Count your reps and record each set of Tabatas.

Good Luck, work hard!

"Heavy Snatches" 5 of 2-3

• 10 Snatches with the empty bar
• 8 Snatches at 60% max
• 6 Snatches at 80% max
• 4 Snatches at 90% max
• 2-3 Snatches at 95% max for 5 sets
• Record weight

This week’s workout is "Shell." In this WW you'll be working on basic sandbag movements in a workouts of 20-15-10 rep count. We'll start with sandbag cleans (you can receive tall), then move to sandbag shoulder to shoulders, and finish with sandbag get-ups. When doing the shoulders each over and back counts as one. On the get-ups make sure to alternate sides and to fully stand at the top and start laying flat at the bottom. The goal will be to get through the workout as quickly as possible while maintaining good form and good technique. When you feel you are losing your form you need to take a break. Don't forget to start your watch and record your time!

This week we’ll be working on a combination workout of knees to elbows, pull-ups (strict), and jumprope double unders. The goal will be to do as many pull-ups in each round as possible. Start with 10 knees to elbows and then attempt as many pull-ups as you can followed by 20 jump rope double unders. Repeat the workout until you have achieved 5 rounds. The goal will be to keep your pull-ups in a relatively consistant rep count. Record your time

Good Luck, work hard!

"Shell" 20-15-10

• 20 Sandbag cleans
• 20 Sandbag shoulder to shoulder (over and back is one)
• 20 Sandbag get-ups alternating sides
• Repeat all exercises for 15 reps
• Repeat all exercises for 10 reps
• Record time

This week’s workout is "222." In this WW you'll be working on gymnastic technique exercises so put away your stop clock this week! We'll keep all your reps relatively low, we'll take breaks as needed, and we'll put form and execution well above everything else. First you'll start with 10 ring push-up with extended single arms (at bottom of push-ups extend one arm and then the other then come back up to the top and repeat), 8 seconds of ring pike hold, 6 ring pull-ups (from a sitting position, if you can pull up in a pike position with the legs), 4 ring muscle ups (modify by keeping your feet on the floor). Repeat a total of 5 rounds. Remember this is all about form so when your form faulters take a break.

This week we’ll be working on distance rowing. This will be very simple, you'll row 1,000 meters followed by 10 knees to elbows and 10 back extensions. Row again for 800 meters and repeat 10 reps of exercises, then row 600, repeat exercises, 400 meters followed by exercises and finish with a 200 meter sprint followed by the final 10 reps of knees to elbows and back extension. Record time for all rows.

Good Luck, work hard!

"222" 5 rounds

• 10 Ring push-up with arm extension
• 8 seconds of ring pike hold
• 6 Ring pull-ups
• 4 Ring mucles ups
• Rest as needed
• Repeat for a total of 5 rounds

This week’s workout is "Fling." In this WW you'll be doing each exercise for just 60 seconds, no problem! The goal is to get as many reps done in one minute as possible, so remember to write down your scores as you'll be doing each movement a total of 2 times. We'll start with lateral box jumps, then kipping (or jumping if you cannot do kipping pull-ups) pull-ups, next wall walks (making sure to start with your butt on the floor everytime and no sliding up!), followed by handstand push-ups, finishing with one minute of knees to elbows. Make sure to rest exactly 30 seconds between each movement. When you finish all 5 movements rest for a minute and 30 seconds and then repeat one more time. Don't forget to record all reps so you can compare reps from the first to the second round.

This week we’ll be working on a basic strength and conditioning workout. First you'll sprint 50 yards, followed by 1 push-up, 1 squat jump, and 40 reps of a double arm strength rope. Repeat and this time do 2 push-ups, 2 squat jumps, and again 40 reps on the strength rope. Continue this format adding one rep each time until you achieve 10 reps of everything. Record time

Good Luck, work hard!

"Fling" As many reps as you can do in a minute of the following

• Lateral Box Jumps
• Rest 30 seconds
• Kipping pull-ups
• Rest 30 seconds
• Wall walks
• Rest 30 Seconds
• Handstand Push-ups
• Rest 30 Seconds
• Knees to Elbows
• Rest 1 minute and 30 seconds and repeat
• Record Reps

This week’s workout is "Drop." In this WW you'll be using only 3 exercises, all focused on technique more so than weight or power. This is a 7 round workout, doing 5 reps of the following exercises; Kettlebell Turkish Get Ups, Kettlebell one arm flip catch (full receiving position 5 each arm), and finally kettlebell windshield wiper abs (5 each side). The goal is to move through each of these exercises with efficiency and strength not letting form slide to work against the clock. This will be a highly demanding workout so if you have to take breaks during the sets or at the end of each round do so before you let fatigue affect your form. You will still be working against the clock but remember that form comes first!

This week we’ll be working on heavy dumbbell snatches. Warm-up with a set of 10 at 50% max. Next perform a set of 8 at 60% max, 6 reps at 80% max, and finally 5 of 5 at 90-95% max. Make sure to take rests between sets, enough to insure that your power and efficiency stays at a high level. Remember to record your weight.

Good Luck, work hard!

"Drop" 7 rounds

• 5 Kettlebell Turkish Get Ups (25-35lbs) each side
• 5 Kettlebell Single Arm Flip Catch
• 5 Kettlebell ab windshield wipers (each side)
• Repeat for a total of 7 rounds
• Record your time
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This week’s workout is "Hail." In this WW you'll be doing a triplet of strength work. You will start with shoulder press. The goal is to do a warm-up and in 3-4 sets find your one rep max. Once you find this you will perform 5 sets of 1 heavy shoulder press. In between sets you can do abs or stretching, but do your best to keep your movements basic as this is a very demanding and long workout! Next you will perform 3-4 warm-up sets of Push-press, the goal is to get to a weight to perform 5 sets of 3. Again, you can perform active rest or just keep warm between reps. Finally you will try and hit 5 sets of 5 Thrusters. The warm-up sets should be minimal, 2-3 sets. Find a weight that really challenges you to get to all 5 reps. Remeber to record your weight for each round of exercises.

This week we’ll be working on basic gymnastic ring exercises. 30 seconds of ring lockouts, 30 seconds of ring pull-ups, 30 seconds of ring dips, and 30 seconds of ring chest fly push-ups. Try to perform each exercise for the total 30 seconds, take breaks between exercises if necessary, otherwise wait until the end of each round before taking a rest. Perform a total of 5 rounds.

Good Luck, work hard!

"Hail" 1/3/5 strength sets

• 5 sets of 1 rep heavy shoulder press
• 5 sets of 3 reps heavy push-press
• 5 sets of 5 reps heavy thrusters
• Rest between sets
• Record weights for all exercises
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This week’s workout is "Go." In this WW you'll be running sprints and resisted/box sprints for time. You'll start with a 50 yard sprint for time, then you'll rest 45 seconds. Next you will box push/sled sprint for 50 yards. From here you'll run a 100 meter sprint and record time. Rest for 2 minutes and repeat all for a total of 6 rounds. Make sure to record all times as well as making sure to time your rest periods.

This week we’ll be working on basic kettlebell movements. You'll perform 20 reps of the following Kettlebell overhead swings (35-45lbs), kettlebell shoulder press (one bell), kettlebell front squat, and kettlebell ab roll ups. Perform each exercise for 20 reps as quickly as you can. At the end of the round take a 1 minute break and repeat for a total of 4 rounds.

Good Luck, work hard!

"Go" 6 Rounds

• 50 Yard sprint
• Record time and rest for 45 seconds
• 50 Yard resisted sprint
• Record time and rest for 45 seconds
• 100 Meter sprint
• Record time and rest for 2 minutes
• Repeat for a total of 6 rounds

This week’s workout is "Subway." In this WW you'll be focusing on technique work over speed or weight. For this workout we'll be using handstand walks, strength rope, gymnastic push-ups, jumprope double unders, single leg pistols, and box/sled push. For this workout we'll start with 10 handstand walks down a wall and 10 back. We follow this with 30 seconds of strength rope, both arms and we'll aim for height and power. The next step will be 10 gymnastic push-ups aiming to get the hands as close to your hips as possible. Following this you have 30 seconds of jump rope double unders, count your reps. Now we'll move on to 10 single leg pistols each leg, aiming for depth and keeping your heel down and chest up. Finally you'll end the round with 30 seconds of box/sled push. Now you'll rest for 1-2 minutes and repeat all exercises for a total of 4 rounds. Remeber take rests between exercises if you need, your main focus should be performing each movement to the best of your abilities.

This week we’ll be working on rowing and running sprints. You'll perform 400 meters of rowing sprints followed by 1 minute of recovery. Next you'll move on to a 400 meter running sprint followed again by a 1 minute recovery phase. You'll repeat each a total of 3 rounds, make sure to record your time of each.

Good Luck, work hard!

"Subway" 4 Rounds

• 10 Handstand walks down a wall and 10 back
• 30 Seconds of double arm strength rope
• 10 Gymnastic push-ups
• 30 Seconds of jump rope double unders
• 10 Single leg pistols (each side)
• 30 Seconds of box or sled push
• Rest 1-2 minutes and repeat for a total of 4 rounds

This week’s workout is "Sting." In this WW you'll be working all out against the clock for 10 minutes. It's only 10 minutes but it will seem more like 40. In this workout we'll do a little bit of a countdown, starting with 10 KB shoulder presses each arm, then 8 Burpees, followed by 6 KB cleans and lockout lunges, finally ending each round with 20 double unders. This is going to push you as all of the exercises are centered around power and leg strength. Remember to take breaks when your form breaks or when you feel like you need to. Just remember you are only going strong for 10 minutes so do as best you can to push yourself to the fullest of your abilities. Record rounds.

This week we’ll be working on Heavy Bench Press. Make sure to get in good warm-ups, arm swings, push-ups, back rotations, and PVC pass throughs. Start with 10 empty bar presses followed by a set of 10 reps at 50% max. Follow this up with 8 reps at 70%, 6 reps at 80%, and finally perform 5 of 5 at 90-95% of max. As always when it comes to heavy lifts make sure to give yourself plenty of rest between all sets, 1-5 minutes. This can be strict rest or active rest, if you chose active rest keep the movements to basic abs or basic body weight leg exercises. Remember the goal is chest press stength and there for that should be the prime focus of this workout. Record weight.

Good Luck, work hard!

"Sting" as many rounds as you can in 10 minutes

• 10 Kettlebell shoulder press each arm- 35-45lbs
• 8 Burpees
• 6 Each leg Kettlebell clean and lockout lunge- 35-45lbs
• 4-5 reps of 90% max weight Jerk
• 20 Jump Rope double Unders
• Record rounds

This week’s workout is "Heavy Split Jerk." In this WW you'll be warming up and working up to 6 sets of a heavy Jerk (90-95% of max) for 2-4 reps each. It is crucial to your performance that you have adequate warm-up, this should take at minimum 10 minutes of your workout. Start with 30 seconds of kettlebell swing, followed by 30 seconds of jump rope, 30 seconds leg swing each leg, 30 seconds of shoulder circles (forward and back) each arm, 30 seconds of air squats, and 30 seconds of long lunges. All of this is warm-up, not done for speed, weight, or weight. If you feel you are tight in any specific spots, now is a great time for foam rolling. Afer warm-up get on an empty bar and perform 10 reps of hang clean and jerk. From here add weight (50% of max) and perform 10 jerks. Continue to add weight for a set of 8 jerks at 60%, 6 jerks at 80%, and then 4-5 jerks at 90%. Now you should be close enough to perform the full 6 rounds of 2-4 reps of Jerks by adding a small amount of additional weight. Remember when performing such a demanding movement with close to max weight that you should be resting plenty between sets. This means a minimum of 1 minute up to a max of 5 minutes between sets. Take this time to stretch or just hang out. If you feel like you need to do something, basic abs for low reps is fine but don't over due it. Remember this workout is all about weight and performance, the Jerk is your main goal. Record weight.

This week we’ll be working on 500 meter rows. You'll perform 4 500 meter rows as fast as you can. Perform one round and record time, then rest for 2 minutes. Repeat distance and rest time until you complete all 4 rounds.

Good Luck, work hard!

"Heavy Split Jerk" 6 sets of 2-4 reps

• 10 reps of 50% max weight Jerk
• 8 reps of 60% max weight Jerk
• 6 reps of 80% max weight Jerk
• 4-5 reps of 90% max weight Jerk
• 6 rounds of 2-4 reps of 95% max Jerk
• Rest adequately between sets
• Record weight

This week’s workout is "Nate." In this WW you'll be doing 4 different exercises for 30 seconds each. There will be no given rest time between each movement, only enough to transfer from one exercise to the next. We'll start with 30 seconds of strength rope (both arms together, go for height of rope not necessarily speed), then move to 30 seconds of kettlebell squat and press (one kettlebell), back to 30 seconds of donkey kicks, finishing with with 30 seconds of kettlebell figure 8's. Then head straight to the rower and sprint row 250 meters. After you complete the row you will have a rest of 1 minute. After the minute rest repeat all the exercises again for a total of 4 rounds.

This week we’ll be working on heavy deadlifts. Per the usual, make sure to perform adequate warm-up including leg swings, back rotations, shoulder swings, and air squats. Perform your first set at low weight, about 50% of max weight for 10-15 reps. Remember that your warm-up sets should look just like your heavy set. After your warm-up set continue to add weight for 60% max at 10 reps, followed by a set at 70% max for 8 reps, and finally 80% max for 6 reps. Now add enough weight to the bar to allow yourself 5 sets of 4-5 reps. Remember that your weight should be challenging but always strive to keep form. Also, rest ample time between sets, 1-5 minutes so that you are strong every time you get back to the bar. Record your weight.

Good Luck, work hard!

"Nate" 4 rounds 30 seconds

• 30 seconds Strength Rope
• 30 seconds Kettlebell (35-45lbs) squat and press
• 30 seconds Donkey kicks
• 30 seconds Kettlebell Figure 8's
• Row 250 meters
• Rest for 1 minute
• Repeat for a total of 4 rounds

This weekís workout is "Sound." In this WW you'll be working in a 40-30-20-10 rep range for a total of 4 rounds. You'll start off with 40 double unders on the jump rope and then perform 30 Long jumps, followed by 20 Kettlebell flip catches (receive tall and make sure to do a power push out), and finally finish with 10 lunge chops with the bell (5 each way). Perform 4 rounds total as fast as possible. Make sure to mark your long jump line so that you know you are achieving max effort with each rep.

This week we'll be working on incline running on the treadmill. Start the treadmill at a pace you can sustain for an hour or so. On a scale of 1-10, 10 being a sprint, you want a 6 or 7. Now for the first minute run at an incline of 10, then the next minute run at an incline of 11, increase incline each minute until you run on an incline of 15 for 1 minute. At the end of the set go back down for 1 minute at an incline of 5 (recovery) and then start all over. Repeat for a total of 3 rounds. Record distance and speed.

Good Luck, work hard!

"Sound" 40-30-20-10

• 40 Double unders
• 30 Long jumps
• 20 Kettlebell power flip catches
• 10 Kettlebell lunge chops (5 mach side)
• Repeat unti you've completed 4 rounds total
• Record time

This week’s workout is "Heavy Push-Press." In this WW you'll be shooting for 6 sets of 3-4 reps for each work set. This is a very demading exercise as you are utilizing both lower and upper body strength so it is very important that you manage your rest periods well. Start out with PVC pass throughs, PVC overhead squats, and leg swings. Next get on the bar and perform 10 empty bar Push-Presses. From here add weight (if you are not already at 50% of max) and perform another 10 reps. Even while performing your warm-up sets, make sure to rest and stretch out anything that feels tight. Now we add weight for a set of 8 at 70% max, 6 reps at 80% max, and finally try to find your work weight which should be 95% max for a total of 3-4 reps for 6 rounds. The weight should push you so make sure that you can only manage a MAX of 4 reps each set, if this is not the case you need to add more weight to the bar. Remember to keep the bar tight on your chest in the load up, to load up only in a dip not a half squat, and finally finish strong overhead. Rest for 1-5 minutes between sets, stay warm but don't do anything but basic abs in between sets. Record your weight!

This week we’ll be working on box jumps and pull-ups. Alternate however you see fit as long as at the end you achieve 50 of each. You can do this as a chipper, you can do sets of 10 alternating, you can do as many as you can of each at a time, you can do one and one. It's totally up to you, the goal is to reach 50 reps as quickly as possible. If necessary use assistance in your pull-ups. Record time

Good Luck, work hard!

"Heavy Push-Press" 6 rounds of 3-4 reps

• 10 Push-Press with empty bar
• 10 Push-press at 50% max
• 8 Push-press at 70% max
• 6 Push-press at 80% max
• Add weight until you can achieve 3-4 reps of Push-press at 95% max
• Perform 6 rounds of 3-4 reps with adequate rest between each set
• Record weight

This week’s workout is "Bill." In this WW you'll be working with a 35-45lb Sandbag. For this workout the set count will be 20-15-10 of the following exercises; Sandbag snatches, Sandbag shoulder to shoulder press (20-15-10 each side), and finally Sandbag bear squats. Perform all 20 reps of the three exercises before moving on to the 15 and 10 counts. Start your watch and go through the movements as fast as you can. Record time.

This week we’ll be working on Strength ropes. We'll go for 30 second rounds. Pick 4 of your favorite rope exercises and rotate through all 4 for 30 seconds each. The more power and speed the better. Go on for 30 and rest for 30. Repeat all for a total of 5 rounds. If you pick difficult exercises (verticle jump and double arm wave) you can go through all 4 exercises and then rest for a minute in between each round. Do as many reps as you can each time, record reps.

Good Luck, work hard!

"Bill" 20-15-10

• 20 Sandbag Sntaches
• 20 Sandbag Shoulder to Shoulder (40 total)
• 20 Sandbag Bear Squats
• Repeat all for 15 and 10 reps
• Record time

This week’s workout is "Mop." In this WW you'll be working on timed sprints with three body weight exercises per round. You'll start your stopwatch and sprint for 100 Yards. Immediately finishing the sprint perform 6 Pistols (3 per leg), 6 Push-ups, and finally 6 tuck jumps. Stop your watch, record your time and rest for 1 minute. After the rest repeat the sprint and exercises and record your time again. continue this circuit until you have performed 6 rounds. Do your best to transition straight from the sprint into each exercise. This is a tough one so enjoy your minute rests each round!

This week we’ll be working on Heavy shoulder Press. We are going to do the traditional warm-ups of 10, 8, 6 reps adding weight to the bar each round. However in this strength workout you will be trying to perform 3-4 reps for a heavy instead of 5. We are doing this in an attempt to add a little more weight to the bar than usual and really pushing you to finish at a near max weight (95% of max). As usual, between rounds stay warm but don't let work take over resting. You can do basic abs, air squats, or just take it easy. Stay warm, stay mentally ready, and make sure to perform each rep to the best of your ability. Record weight.

Good Luck, work hard!

"Mop" 6 rounds

• 100 Yard sprint
• 6 Pistols (3 each leg)
• 6 Push-ups
• 6 Tuck jumps
• Record time and rest for 1 minute
• Continue this format until you've performed all 6 rounds

This week’s workout is "Ultra." In this WW you'll be working with the fun and functional Land Mine. If you do not have a Land Mine you can shove the end of your bar in the corner of a room and still perform these lifts. We are going to start with squat jumps (with an additional 15-25lbs on the bar), the movements will all be done for time. So we'll start with 10 second on 10 seconds rest, then go straight to 15 seconds of work 15 seconds of rest. Repeat this set up for 20, 25, and finally 30 seconds. After you finish all Squat Jumps rest for 1-2 minutes. Then you'll move onto the same set up with Hip to Hip Rotations. After you've completed all sets rest again for 1-2 minutes and then finish with Shoulder to Shoulders with the same count. If possible, use a partner for timing and count your reps.

This week we’ll be working on Push-ups and Pull-ups. Perform 50 of each broken up however you would like. You can do each one to failure rotating back and forth. You can do 5 sets of 10 each. You can do all 50 in a row. Whatever you think fits your strength and skill the best. Just remember to perform all reps to full depth!

Good Luck, work hard!

"Ultra" 10, 15, 20, 25, 30 seconds (match the rest time with the work time)

• 10/15/20/25/30 seconds Land Mine Squat Jumps
• Rest 1-2 minutes
• 10/15/20/25/30 seconds Land Mine Hip to Hip Rotations
• Rest 1-2 minutes
• 10/15/20/25/30 seconds Land Mine Shoulder To Shoulders
• Record reps if possible

This week’s workout is "Heavy Back Squat." In this WW you'll be working on heavy back squat, working up to a weight for 6 sets of 3. This is a little bit different than our normal heavy of 5 of 5, we have decreased our reps in hopes that you can add more weight. Shoot to add 5-10lbs on your heavy back squat. Remember that before weight form is priority, reaching full depth, and making sure that you alwas keep your shoulders above your hips. We'll start with a good warm up of an easy 10 air squats, leg swings, back rotations, and hip flexor stretch. Then get under a weight of 50% max (or empty bar) for a set of 10. From here we'll perform a set of 8 at 70%, a set of 6 at 80%, and a set of 4 at 90%. From here we are going to try and add more weight for 6 rounds of 3. Make sure to take plenty of rest between sets, either strict rest, foam roll stretching, or basic abs. Whatever you do make sure to give yourself enough time to recover between each set but don't get cold. Make sure to record your weight.

This week we’ll be working on Turkish Get Ups. You will attempt to perform 6/5/4/3/2/1 sets of Turkish get ups. Attempt a challenging weight (26-36lbs), perform all 6 on right and then 6 on left before dropping down. Try to perform all reps in a row, if you need breaks attempt to only take them between sides.

Good Luck, work hard!

"Heavy Back Squat"

• 10 at 50% max
• 8 at 70% max
• 6 at 80% max
• 4 at 90% max
• Attempt to add weight to reach 6 round of 3 at 95% max
• Record weight

This week’s workout is "Pow." In this WW you'll be working on burpees and ab layouts only. Perform as many as you can in a row and when your form breaks or when you have to take a break you will transfer to the floor for 10 ab layouts. From here resume your burpee count and continue until you break again and then perform another 10 ab layouts. Continue this sequence until you reach 50 burpees. Once you reach 50 you will then attempt to hit 50 ab layouts. Now when your form breaks or when you need a rest you will perform 5 burpees. Continue this sequence until you reach 50 ab layouts. This workout is against the clock so work on keeping up your speed and performing quality movements.

This week we’ll be working on distance running. Perform a 5K run for time, rest for 5 minutes and then perform a 400 meter sprint for time. Record time for both distances.

Good Luck, work hard!

"Pow" 50 burpees and 50 Ab layouts

• As many burpees as you can do before taking a break
• Perform 10 ab layouts
• Resume count on the burpees and perform as many as you can do
• Anytime you need a rest do 10 ab layouts
• Complete 50 total burpees
• Transition to ab layouts and do as many as you can before taking a break
• When form breaks or you need a rest perform 5 burpees
• Continue until you reach 50 ab layouts
• Record time

This week’s workout is "Tuck." In this WW we'll be working on basic gymnastic technique exercises. You'll determine your rep range depending on your skill level. You'll do a total of 5 rounds of all of the exercises, the goal not being fatigue or speed rather the goal of the rep range should be whatever you can do with perfect form and full range of motion, so don't push yourself to your max reps, make sure to put form over quantity of reps. You'll start by performing a minimum of 4 reps (max of 15) of ring dips then move on to a minimum of 4 reps (max of 10) each leg of pistols, then move onto a minimum of 1 (max of 10) reps of full range of motion ring pull-ups, and finally finish with a minimum of 4 (max of 15) below depth Parallette push-ups. Rest as much as you want between exercises (30 seconds to 4 minutes), enough to make sure the next exercise you move to you are fresh enough to perform the best reps you are capable of. Take your time, control, go to full depth, and only do as much as you feel you can do competently.

This week we’ll be working on Heavy overhead squats. Warm-up with leg swings, air squats, back rotations, shoulder rotations, and PVC pass throughs. Perform a warm-ups set of 10 with an empty bar. From there add weight to reach 50% of max for another 10 reps. Add weight to reach 60% of max for 8 reps. Add more weight to reach 80% of max for 6 reps. Finally finish at 90-95% of max for 3-5 reps for a total of 5 rounds. Rest between each set, don't get cold, make sure to hit full depth with each rep. Remember to record your weight.

Good Luck, work hard!

"Tuck" 6 total rounds

• 4 to 15 Gymnastic ring dips
• 4 to 10 Single leg pistols
• 1-10 Ring pull-ups
• 4-15 Below depth Parallette push-ups
• Rest 30 seconds to 4 minutes between exercises
• Total of 6 rounds

This week’s workout is "Brain." In this WW we'll be working on just 30 second timed rounds. There will be no breaks given between exercises so remember to set up your space so that you can quickly transition from one exercise to the next. We'll start with 30 seconds of jump rope double unders (as many as you can, record reps if you have a partner), followed by 30 seconds of in and out strength rope, then you will row a 30 second sprint, and finally you will do 30 seconds of donkey kicks from a small box. At the end of the round you will rest for 30 seconds before repeating a total of 4 rounds. Keep your speed up, attempt not to rest at all during the 30 seconds at each station and move as quickly as you can from one movement to the next. If you have a workout partner have them record your reps for each round and complete the whole workout before you switch.

This week we’ll be working on Barbell Jerks. The goal will be to hit 2-3 reps at near max weight for 5-6 sets. For this workout you will do a warm-up of leg swings front and back as well as side to side, PVC shoulder pass throughs, shoulder swings front and back, low back rotations, as well as long lunges with a hip flexor hold at the bottom. Start with the bar for 10 reps total (5 each leg), then add weight to 50% of max for 8 more reps with your preferred stance (usually it's your dominate leg in the front). Add weight and perform 6 reps at 70% max. Then we'll do 4 reps at 80-90% max. Finally you'll perform 2-3 reps at 95-100% max for a total of 5-6 sets. There will be strict rests between sets. You can foam roll, leg swing, etc. but attempt not to do anything much more than that. Rest 1-5 minutes between sets and remember to chalk up when needed. Record your weight.

Good Luck, work hard!

"Brain" 30 second rounds

• 30 Seconds Double unders
• 30 Seconds in and out Strength rope
• 30 Seconds sprint row
• 30 Seconds donkey kicks
• Rest 1 minute and repeat for a total of 4 rounds

This week’s workout is "Neighbor." In this WW we'll be working on a basic countdown workout. You'll always start each round with 100 jump rope as fast as you can, then move on to 50 kettlebell swings, then 10 tricep push-ups, end with 50 kettlebell front squats (one bell held to the chest). You'll go right back to the jumprope and perfrom 100 speed jumps, then 40 swings, 10 tricep push-ups, 40 front squats. Repeat always keeping the jumprope numbers at 100 and always keep the tricep push-ups at 10. The kettlebell exercises will go down by 10 reps each round so that at the end you will perform 100 jumprope, 10 swings, 10 push-ups, and finally 10 kettlebell front squats. The goal is always to move from one exercise to the next with little to no break and there will be no given breaks at the end of each round. Start your clock, pick up the jumprope and don't stop the timer until you finish your final 10 front squats. Don't forget to record your time.

This week we’ll be working on pull-up strenght. To do this you will have to determine how much or how little assistance you will need. If you find pull-ups to be easy, add weight either with a vest or with a weighted dip belt. If you can only do a few pull-ups do as many as you can for 5 rounds with rest between rounds. If you can only do one free pull-up use an assisted machine at low weight so that you can perform 5 sets of 5 pull-ups. Remember to always start from a full hang and finish with your shoulders to the bar/chin fully above the bar. Take rests between sets either strict or combine each round with 10-15 reps of basic ab exercises.

Good Luck, work hard!

"Neighbor" Countown

• 100 Speed rope
• 50 kettlebell swings 36-45lbs
• 10 Tricep push-ups
• 50 Kettlebell front squats (one bell on front of chest 36-45lbs)
• 100 Speed rope
• 40 Kettlebell swings
• 10 Tricep push-ups
• 40 Kettlebell front squats
• Repeat always performing 100 jump rope jumps and 10 tricep push-ups but each round drop the kettlebell exercises by 10 reps
• Finish with 100 jumps and 10 reps of everything else
• Record time

This week’s workout is "Heavy Deadlift." In this WW we'll be working on your deadlift strength. For this workout it will be very important to have a good warm-up of air squats, leg swings, back rotations, light back extensions, and hipflexor stretching before getting on the bar for your first warm-up set. Once you are warmed up we'll be performing a set of 10 reps, add weight for a set of 8 reps, add weight for a set of 6 reps, add weight until you find a weight that is challenging to achieve 5 reps of. We'll perform 5 of 5 with strict or active rest between each set. If you choose active rests please keep it to basic ab work or air squats. The main goal is to increase your deadlift strength not to tire yourself out with other movements. Don't forget to record your weight.

This week we’ll be working on rowing sprints. Start with a sprint of 1 minute. When you reach that next minute rest (easy row) for 10 seconds and perform 50 seconds of a sprint. The next minute rest for 20 seconds and perform a 40 second sprint. Follow this pattern (increasing rests and decreasing sprint time) until you get to the final of 50 seconds of easy ending with 10 seconds of a sprint. Record calories. Rest for 2 minutes and perform it the opposite way starting with 50 seconds of easy and 10 seconds of sprint until you end on the full minute of sprints. Again record your calories. This is a rough one so make sure you take full advantage of your rest!

Good Luck, work hard!

"Heavy Deadlift" 5 of 5

• Warm-up set of 10 reps with 50% max
• Set of 8 reps at 60% max
• Set of 6 reps at 80% max
• Set of 5 reps at 90-95% max
• Perform at total of 5 sets of 5 at 90-95% max weight
• Rest 1-5 minutes between each set
• Record weight

This week’s workout is "Pony." In this WW we'll be working on one minute rounds of 4 exercises with 30 second rests between each one. First we'll start with Dynoball throws overhead, as many as you can in one minute. After the minute is over record your reps and rest for 30 seconds. Next we'll perform one minute of jumping pull-ups, after the minute record reps and rest for another 30 seconds. Then we'll do one minute of ab roll-ups followed by recording and resting. Finally we'll end with one minute of front squats with the dynoball. Record reps, rest for a full minute. Repeat for a total of 3 rounds. Go hard, keep form, and keep rests to a minimum.

This week we’ll be working on dumbbell snatches. Warm up with a light dumbbell (50% of max) for 10 reps on each arm. Increase the weight and perform another set of 8 reps on each arm (60% of max). Again increase weight to 80% of max and perform 6 reps on each arm. Finally perform 5 reps each arm at 90% of max for 5 sets. Make sure to rest between each set either strict rests or perform basic ab exercises between each round, nothing more than 15 reps. Keep the focus on the speed and power of your snatches.

Good Luck, work hard!

"Pony" 3 1 minute rounds

• 1 minute of Dynoball throws
• Rest 30 seconds
• 1 minute of jumping pull-ups
• Rest 30 seconds/li>
• 1 minute ab roll-ups
• Rest 30 mintues
• 1 minute of Dynoball front squats
• Rest 1 minute and repeat all exercises for a total of 3 rounds
• Record reps for each exercise each round

This week’s workout is "Flash." In this WW we'll be working on combining high intensity cardio with body weight movements. The goal is to go straight from the 15 full depth squats directly to the 50 yard sprints right into the 15 gymnastic push-ups. Stop time when you complete the push-ups. If you cannot perform all 15 push-ups chest to ground from your toes you can move to your knees but if you can rest and complete them to full depth than do so. Enjoy the minute rest and then it's back to the next round. Work hard to keep your sprint all out and to perform your body weight extercises with little to no rests.

This week we’ll be working on timed kettlebell movements. Pick 4-6 kettlebell exercises and perform them for 15-30 seconds each. Move from one to the next with breaks in between rounds. Try to finish 4-6 rounds. You can chose anything from swings to chops to flip catches to snatches. Go as basic or as technique intensive as you'd like but as always put form over speed or time.

Good Luck, work hard!

"Flash" 6 rounds

• 15 air squats
• 50 yard sprint
• 15 gymnastic push-ups
• Rest for 1 minute
• Repeat for a total of 6 rounds
• Record time for each round

This week’s workout is "Vaca." In this WW we'll be working hard for time against the clock. This is a high rep drop set starting with a round of 30 and then decreasing 10 reps each round. For a little extra work we'll be doing 25 Jumprope double unders between each round. The goal is speed but as always here at The PA, we put form and full range of motion over speed or weight any day. So make sure to take rests when your form breaks and to make sure that you are completing each movement fully and correctly. Start your clock and don't forget to record your time!

This week we’ll be working on Heavy overhead squats. As always we'll be doing good warm-ups, leg swings, air squats, back rotations, shoulder rotations, etc. Start with 10 reps on the empty bar and then add weight (if you aren't already at 50% of max) and perform another 10 reps. Continue to add weight for 8 reps at 60%, 6 reps at 80%, and finally we'll work to 5 of 5 with plenty of rests between sets. If you would like to do active rests you can do basic ab exercises; med ball rotations 10 ea. way. But the main focus is the Overhead squats, rest as much as possible, reach full depth, keep the arms extended, and record your weight.

Good Luck, work hard!

"Vaca" 30-20-10

• 30 Kipping or jumping pull-ups
• 30 Decline Push-ups
• 30 Box Jumps
• 30 Kettlebell power swings
• 25 Jumprope double Unders
• Repeat all for 20 reps
• 25 Jumprope double unders
• Repeat all for 10 reps
• 25 Jumprope double unders
• Record time

This week’s workout is "Heavy Dumbbell Clean and Jerk." In this WW you will be using dumbbells as opposed to the traditional and true bar Olympic Lift Clean and Jerk. We’ll use dumbbells to increase your symmetry in strength, to work on your balance and coordination (as it’s harder to keep consistent power in individual sides as opposed to the bar), and to cut back on the skill level slightly. You’ll want an adequet warm-up, leg swings, PVC shoulder passes, back rotations, arm swings, perhaps a few shoulder height kettlebell swings, etc. After your warm-up start with a weight that is around 40% of your max Clean and jerk, perform 6-10 reps at this weight. Your dumbbell C&J will be much lighter than your bar lift (remember you are using independent hands!), so start lighter than normal. From here add weight to achieve a set of 4-8 reps. Then again go up until you hit a set of 3-6. Now is your time to decide… if you hit just 3 in the last set then stick with that weight for 5 of 3. If you managed 6 reps in that last set go up to a weight that allows you no more than 4 reps at a time. Our goal for this heavy set will be either 3-4 reps for 5 sets. Remember to get a good starting position before you begin to accelerate up, make your legs do the work. You can receive high or if you must you can receive in a full front squat (this will be harder than it is with a bar). Either way, you need to transition to your jerk by re-bending your knees and driving the dumbbells up over your shoulders as your legs split out. Again, this will be harder than with the bar so make sure that your arms find lockout and you always finish over your shoulders. Take your time between each rep, don’t rush, this is all about set up and keeping everything together. Rest between each set, either strict rest or basic abs during active rest. Record your weight.

This week we’ll be working on the heavy ropes. We'll build a basic metabolic circuit using the strength ropes and a sled/box push. First round, grab the rope and perform 20 seconds on the right arm followed by 20 seconds on the left arm, and then finish with 20 seconds alt. both arms. Immediately go to your sled/box and push for 25 yards out and back as fast as you can. Rest for 1 minute. Next grab the rope and perform 20 seconds both arms together waves follow this with 20 seconds of the same but now perform this in a squat position. Run back to the box/sled and do another 25 out and back. Rest for one minute. Finally we’ll hit the rope for 20 seconds of arms together waves with a jump followed by 20 seconds sitting on the floor alt. sides. Then it’s back to the sled/box for 25 out and back. Rest for 2 mintues and repeat for a total of 4 rounds.

Good Luck, work hard!

"Heavy Clean and Jerk" 5 of 3-4

• Warm up at 40% max for a set of 6-10
• Add weight for 60% max for 4-8
• Add weight for 80% max for 3-6
• If you accomplish 6 reps add more weight for 90% of max and perform 3-4 reps for 5 sets
• Record weight

This week’s workout is "Rent." In this WW you will be working exclusively on the rings, so this will be all about skill and execution and not about speed. You'll start with 10 ring lockouts with knee raises (try to get knees as close to your chest as possible, follow this with 8 reps of ring dips, then perform 6 ring pull ups (start from a criss-crossed sitting position), finally finish with 4 skin the cats (come down to the starting position between each one). Perform a total of 5 rounds with rest whenever the form breaks down. If you feel that this is all a little too easy grab a 10lb. weight vest and perform the workout.

This week we’ll be working on Wall walks, handstand walks (laterally against a wall), and spiderman traveling push-ups. First perform 10 wall walks, followed by 10 traveling handstand walks, and finish with 10 spiderman push-ups. Repeat for a total of 6 rounds. Record time.

Good Luck, work hard!

"Rent" 5 rounds

• 10 Ring lockouts with knees to chest
• 8 Ring dips
• 6 Ring pull-ups
• 4 Skin the cats
• Repeat for a total of 5 rounds
• Rest as needed

This week’s workout is "Tow." In this WW you will be starting the clock and then performing three exercises at 20 reps each. You'll have 2 minutes to perform as many rounds as possible. You will then sprint row for 500 meters. Record rounds and row time and rest for 1 minute. Repeat for a total of 5 rounds. You will be doing kettlebell jump swings (overhead), box jumps, and finally ball slams. Move through each exercise as fast as you can, with only 2 minute rounds push through it as quick as you can with little or no rests. Make sure you record your rounds each time as well as your row times.

This week we’ll be working on heavy shoulder press. We'll work this a little bit different, we will work up to 5 sets of 3 as opposed to our normal work set of 5 of 5. But always warm up first, PVC pass overs, arm swings, light kettlebell windmills, etc. Then start with an empty bar set of 10 and slowly add weight for an additional 4-5 sets and lower your reps as you increase the weight. Find your 95% of max and attempt 5 sets of 3. Record your weight.

Good Luck, work hard!

"Tow" 2 minute rounds followed by 500 meter sprint row

• For two minutes perform as many rounds as you can of the following:
• 20 Kettlebell jump swings 35-45lbs
• 20 Box jumps
• 20 Ball slams 15lbs.
• Sprint 500 meter row
• Record rounds and row time
• Rest for 1 minute
• Start the clock and repeat format again for a total of 5 rounds
• Record time for all rounds

This week’s workout is "Suckers Game." In this WW you will be enjoying a countdown workout with a little twist. You'll start with 5 sandbag get ups each side (which you will always do 5 of until you get down to 4 and then you can start decending down accordingly), then move to push-press for 10, box step up's with the sandbag over your right shoulder for 10 and then left shoulder for 10, finishing with 10 push-ups. You'll repeat the 5 get ups on each side and then decend down to 9 reps of everything else. You will continue down on every exercise except the get ups, which you will continue to perform 5 each way. When you finally get down to 4 reps you can start dropping the get-ups with everything else. Don't forget to record your time.

This week we’ll be working on heavy kettlebell snatches combined with knees to elbows. Warm-up with light snatches each arm then move your way up until you reach a kettlebell weight that you can only perform 3-6 reps at full speed and power. Combine each set of snatches with 10 knees to elbows, really working on getting the knees all the way to touch the elbows. Record your weight and reps.

Good Luck, work hard!

"Suckers Game" 10,9,8,7,6,5,4,3,2,1

• 5 Sandbag get-ups each side
• 10 Push press 85lbs
• 10 Sandbag over shoulder box step ups (10 each side)
• 10 Push-ups
• Repeat 5 get-ups and drop down to 9 reps on everything else
• Repeat 5 get-ups until you get to 5 reps of everything else
• Drop all exercises to 4, 3, 2, and finally 1 rep
• Record time

This week’s workout is "Heavy Overhead Squat." In this WW you will be working on Overhead Squat strength. Make sure to get in a proper warm-up, 5 min of medium cardio, leg swings, air squats, back rotations, shoulder rotations, etc. then make sure to do a set of 10 reps with either 50% max or just the bar (or if you have a really light overhead squat feel free to warm-up with just a PVC). Make sure to add on weight accordingly for another 3-4 warm-up sets. Finally find your 90% max and perform 5 sets of 5 at this weight. If you would like feel free to do some basic ab exercises to stay active during rest time. Allow yourself 1-5 minutes between sets but stay warm. Make sure to keep your arms fully extended, bar over your hips, and reach full depth in each rep. Record your weight!

This week we’ll be working on heavy rope drills. Do each of the following for 30 seconds with 30 second rest between each exercise; R Arm wave/rest, L arm wave/rest, alt R and L arm wave/rest, both arms together wave/rest, squat alt. arm wave/rest, and sitting alt. arm wave/rest. At the end of the round take a 1 minute break. Repeat for a total of 4 rounds.

Good Luck, work hard!

"Heavy Overhead Squat" 5 of 5

• 10 OHS empty bar
• 10 OHS with 50% max
• 8 OHS with 60% max
• 6 OHS with 80% max
• 5 sets of 5 with 90% of max
• Record weight

This week’s workout is "Nits." In this WW you will be working on a higher rep countdown workout against the clock. We'll start with 50 back extensions, as we don't utilize this exercise often it's going to be a real eye opener as far as your back strength goes. Next you'll move right into jump rope double unders, which, by now you should be getting pretty good at! Next a 36-45lbs kettlebell power upright with a press. Remember this should be more or less one movement, as you become more tired use your legs as much as possible to keep going. NExt we'll do 20 95lb overhead squats. Remember as always to hit full depth and keep your hips under your shoulders. Finally we end with 10 kettlebell crush push-ups, chest to handle. Rest as little as possible until all 3 rounds have been completed. Don't forget to record your time!

This week we’ll be working on body weight pistols combined with stair running. Attempt to perform 5 pistols each time followed by sprints of at least 50 stairs. Repeat for a total of 50 pistols each leg. Make sure to force yourself to establish and then keep the same depth in every rep of the pistols. Rest at the end of each stair sprint for 30 seconds-2 minutes.

Good Luck, work hard!

"Nits" 3 rounds

• 50 Back extension
• 40 Double Unders
• 30 Kettlebell upright press
• 20 Overhead squats
• 10 Kettlebell crush push-ups
• Rest as needed

This week’s workout is "Frank." In this WW you will be working on general ring technique as well as a few body weight skill exercises. This workout will not be done against the clock, rather you will be focusing on range of motion and form. The reps will be low, 5 reps of each exercise with as much rest time as you feel you need between exercises and rounds. First we'll work on ring dips, then move on to ring chest flys push-ups, finally we'll finish on the rings with inverted pull-ups. In addition we'll be performing 5 pistols on each leg and then 50 jump rope double unders, if you have mastered double unders perform them spinning the rope backwards. We'll do 5 rounds, again, focus on movement not on speed.

This week we’ll be working on the clean and jerk. You can perform this with dumbbells or the classic way, with a barbell. Warm-up with a PVC, legs wings, arms swings, and back rotations and then perform 3-4 warm-ups sets with weight. Gradually add weight until you find a heavy to perform 5 sets of 3 at. This is the full movement, full receiving squat and a full jerk overhead. You can chose to either split jerk or push jerk, it's up to you. Make sure to rest adequately between each set, either with baic abs or strict rest. Record your weight.

Good Luck, work hard!

"Frank" 5 rounds

• 5 ring dips
• 5 ring chest fly push-up
• 5 inverted pull-ups
• 5 pistols each leg
• 50 double unders
• Rest as needed

This week’s workout is "Green." In this WW you will be working as continuously as you can for 12 minutes. You'll be performing the exercises in the same order, at the same reps, for the duration of the 12 minute workout. As many rounds as you can do in the allotted time, you'll need to record each round as you go. You'll be rowing 250 meters, followed by 5 pistols on each leg, then 10 kipping pull-ups, finish the round with long jumps of 25 yards. Repeat as many times as you can in 12 minutes. Rest when your form breaks down or when you need to catch your breath but keep in mind it's only 12 minutes so get back to work as quick as you can. Record each round so that you know how many total you've done at the end of the time.

This week we’ll be working on heavy shoulder press. As like all heavy days, warm up with a PVC and arm swings then use 3-4 warm-up sets to get to your 5 of 5. Make sure to have ample rest between each set, feel free to do basic abs to keep your body warm during the rest periods. Record your weight.

Good Luck, work hard!

"Green" as many rounds as you can in 12 minutes

• 250 Row
• 10 Pistols (5 each leg)
• 10 Kipping pull-ups
• 25 Yards long jump
• repeat as many times as possible in 12 minutes
• Record your rounds

This week’s workout is "Emerald." In this WW you will be working basic, high rep, body weight exercises. It will start with 50 air squats (butt to heals of course), 40 box jumps, 30 wall-ball, 20 push-ups, and 10 wall walks. This will be 4 rounds as fast as you can, no given rests and you will have to take rests when your form breaks down. Make sure to perform all exercises to full range of motion and keep your form to the best of your abilities. Don't forget to record your time.

This week we’ll be working on incline sprints. 1 minute on 1 minute off, incline of 10. You pick your top speed and make sure to run for the whole minute and then step off and rest for a full minute. Attempt to keep the speed the same for the duration of the workout. You'll do 10 minutes of this then take a 5 minute break for 1 minute stretches and 1 minute of ab lay-outs. Then get back on the treadmill for another round of a total of 10 minutes of sprint/rest. Record your incline and speed.

Good Luck, work hard!

"Emerald" 4 rounds

• 50 Air squats
• 40 Box jumps
• 30 Wall ball shots with 20lb wall ball
• 20 Push-ups
• 10 Wall walks 10lb wall ball at chest
• Repeat total of 4 rounds

This week’s workout is "Plow." In this WW you will be working hard not only on sprint endurance but also with kettlebell technique. This is a hard pair, the more you fatigue the harder the kettlebell movements will be. You'll start with kettlebell power swings for 30 seconds then you'll move to box push for 30 seconds (15 sec out and back would probably work best), 30 seconds of kettlebell flip catch, followed by 30 seconds of box jump. This is a high effort workout so you will have a constant 1 minute break between rounds. This is going to be 5 rounds of full effort, make sure to take breaks if you have to, better to rest than to perform sub par movements.

This week we’ll be working on Heavy low bar back squat. Unlike the normal back squat the bar should rest mid to low scapula and the hips should be pushed behind you instead of straight down as in a normal squat. Make sure to initiate the push back up from the hips only for the first inch or two and then bring your chest up. Do not ever leave your chest behind, your shoulders should always be higher than your hips even with the initial movement from the bottom with the hips. Perform 5 sets of 5 after 3-4 warm up sets. Record weight.

Good Luck, work hard!

"Plow" 5 rounds

• 30 seconds Kettlebell power swing
• 30 seconds box/sled/plate push (15 seconds out and back)
• 30 seconds power kettlebell flip catch
• 30 seconds box jumps
• Rest 1 minute
• Repeat total of 5 rounds

This week’s workout is "Heavy Deadlift." In this WW you will be going back to a classic strength workout, however we'll be doing more weight and less reps than the normal 5 of 5 that The PA loves so much. This time we'll be doing 5 of 3, so get ready to bump up those weights! We hope that with the lesser reps you will be able to add anywhere from 5-20lbs to your heaviest deadlift. As always make sure to perform an adequate warm-up, this includes but is not limited to cardio (5 min doing anything that gets your heart rate elevated), leg swings front and back and side to side, foam roll IT bands, air squats, and back rotations. Add more if you feel stiff or add in an extra warm-up set of 10 on your deadlift. Make sure to have at least 4 sets of warm-up lifts before reaching your heavy set. Attempt 10 reps at a warm-up weight, then add more and do less reps, continue with that until you get to your heavy. Between heavy sets you can do active rest with basic kettlebell swing (shoulder height), ab layouts, knees to elbows, etc or you can just walk or sit for 1-5 minutes. Whatever you do don't get cold! Remember to record your weight.

This week we’ll be working on stair running. Simple, find some stairs (hopefully long ones) and run up and down them for 20 minutes. You can do this in intervals, sprints, 30 sec rest, repeat, etc. You can do singles then doubles, then triples, etc. You can hop you can go sideways whatever you want. Just make sure to push yourself and keep your heart rate up!

Good Luck, work hard!

"Heavy Deadlift"

• Warm-up deadlift of 50% max weight for 10
• Add weight for a set of 8 at 60%
• Add weight for a set of 6 at 80%
• Add weight for 5 sets of 3 at 95% max weight
• Remember to rest between sets (active or strict rest)
• Record weight

This week’s workout is "JSee." In this WW you will be doing a crowed favorite, you'll perform a count up and count down workout. For this workout you can either use a dumbbell or a kettlebell, however do note that using a kettlebell will demand a slight bit more strength esp. for the shoulder press. Your goal will be, once you pick up the weight to not let it touch the floor again until you reach the end of 10 reps of everything. You'll start with 1 sumo squat holding the weight down between your legs with your RIGHT hand. From there you'll bring the weight up and perform 1 shoulder press. Keep the weight at your shoulder (weight should stay in your RIGHT hand until you finish all exercises for one rep) and perform one front lunge (RIGHT leg moves forward). From here you'll step your feet back to shoulder width apart, let the weight drop back down in front of your body and perform one upright row. Now that you've done one rep of everything on your right side move the weight to the LEFT hand (without letting it touch the ground) and repeat one rep of all exercises on the LEFT side. Once that has been completed you will move the weight back to the right hand and perform 2 sumo squats, 2 shoulder presses, two forward lunges with the right leg, and two upright rows. Continue to the left side for 2 reps of everything. You will continue to add one rep each round until you hit 10 reps on each side. At the end of the 10th round you can place the weight down and take a 30 second break. After 30 seconds pick the weight up and perform another round of 10 reps, followed by 9 reps, etc etc until you get back down to 1. Remember to start your watch at the beginning and record your time at the end.

This week we’ll be working on heavy lat pull down. Perform a round of 10 reps at 50% max. Follow this by 10 ab roll-ups. Add weight (5-10lbs) and perform a round of 8 reps at 70% max, follow with 10 ab roll-ups. Add more weight and do a round of 6 reps and then ab roll-ups. Add more weight and do 5 rounds of 3-5 reps with 10 ab roll-ups between rounds. Record your weight.

Good Luck, work hard!

"JSee" count up to 10/count down to 1

• Hold weight in RIGHT hand and peform the following
• 1 Sumo squat 26lb kettlebell or 25-30lb dumbbell
• 1 Shoulder press
• 1 Front lunge with weight at shoulder
• 1 Upright row
• Move weight to LEFT hand and repeat the sequence
• Move weight back to RIGHT hand and perform 2 of each exercise
• Move weight back to LEFT hand and perform 2 of each exercise
• Continue to add one rep each round until you reach 10 reps of each exercise
• Put the weight down and rest for 30 seconds
• Start with the weight back in the RIGHT hand and perform another round of 10 reps
• Move the weight back into the LEFT hand and perform another round of 10 reps
• Follow the same pattern back down to 1 rep each side
• Record time

This week’s workout is "Heavy Bench Press." In this WW you will be getting back to heavy strength work. We'll do this one a little different than the normal strength work. We'll be moving down in reps and increasing the weight as we go. Due to the nature of this exercise it is highly recommended that you utilize a spotter. This will allow you to safely lift the most weight possible as well as give you extra help from the bottom when necessary. Start out with a warm-up, shoulder circles, push-ups, PVC passes, and then move right into a light work set of 15 reps (this should be about 50-60%max). From here we'll do active rest, knees to elbows for 10 reps. Then back to the bench for an increase in weight (5-10lbs depending on your strength) and hit a set of 12 reps. Back to knees to elbows for 10 reps and then another set of bench with more weight for 10 reps. Keep repeating this format until you reach your near max weight for 2 reps. During this workout is important to take rests as the sets get harder and make sure that you are adding the weight incrementally. Big weight increases from set to set will not work in your favor in this workout. We are working strength as well as muscle endurance. Remember to record all weights.

This week we’ll be working on distance rowing as well as pistols. For this workout you'll be sprint rowing 500 meters, recording time, and then performing 5 pistols each leg as active rest. You can add more rest time if needed, the sprinting on the row is the priority so make sure you have allowed yourself enough time to recover between 500 meter attempts.

Good Luck, work hard!

"Bench Press drop sets" 15, 12, 10, 8, 6, 4, 2 reps

• 15 Bench press at 50-60% max weight
• 10 knees to elbows
• 12 Bench press adding 5-10lbs on previous set
• 10 knees to elbows
• 10 Bench press adding 5-10lbs on previous set
• 10 knees to elbows
• Repeat this format for 8/6/4/2 reps with added weight to each set of bench press
• 10 knees to elbows between each set
• Record weights

This week’s workout is "Ages." In this WW you will be hitting either the pavement or the treadmill. The goal is to run a 5K at max effort. Make sure to run the same course or track each time. We'll be doing 2 rounds with ample rest between each one. You are looking to keep your times comparative and keep the effort to everything you've got. You will do a 3rd round but this will only consist of a 1 mile run at race pace. The goal will be to run as fast as you can, recover and then run again at the same or even a faster speed. Remember to record your times!

This week we’ll be working on push-ups. Do 1 push up on the minute and for the remainder of the minute do continuous ab work (ab layouts, double crunch, etc). When the second hand gets to the beginning of the minute do two push-ups and the remainder of the minute do abs. Continue to add in one rep of push-ups on the minute until the work time elapses the recovery time. Keep track of how many rounds you've done.

Good Luck, work hard!

"Ages" 2 rounds

• Warm-up with a 5 minute easy run with legs swings and air squats
• Run a 5K at race pace speed
• Walk and recover 2-10 minutes but do not get cold
• Run another 5K at race pace speed
• Walk and recover for 2-10 minutes
• Run 1 mile as fast as you can
• Record time for all runs

This week’s workout is "Bonez." In this WW you will be working mainly on muscle endurance. We'll break out the strength ropes for the first time here on The PA, you'll soon love it and hate it all at the same time. For each round you will be working to reach a number of reps (rope and jump rope) or a distance (row and box push). Go through each round as fast as you can and then enjoy your 1 minute rest between rounds. You'll find your forearms take a licking in this workout, it would be a good idea during your rest to stretch your arms and keep your legs loose.

This week we’ll be working on shoulder strenght. You can do this in the form of dumbbell shoulder press, barbell shoulder press, or kettlebell shoulder press. We'll be working up to 5 sets of 5 strict presses (no leg work here). Make sure to warm-up with shoulder swings, PVC pass throughs, and back rotations. Don't forget to record your weight!

Good Luck, work hard!

"Bonez" 5 rounds

• Box push 25 yards
• 50 Jump rope double unders
• Row 250 meters
• Alt arm ropes 40 each arm
• rest 1 minute
• Repeat all for a total of 5 rounds

This week’s workout is "Chicago." In this WW you will be working on gymnastic technique exercises, this means low reps with the emphasis on form rather than speed. You'll start with a warm-up of 50 double unders, followed by 15 squat jumps, and finish with 15 TRX rows. The workout will be 5 rounds of 5 reps of each of the following exercises; 1. L-sit pull-ups (if you can't do L sit pull-ups use basic full range of motion pull-ups) 2. Handstands with V-toe touch downs 3. Pistols (use TRX for assistance if necessary) 4. Hands overhead ab roll-ups 5. Ring dips

This week we’ll be working on high intensity body weight exercises. This workout should be done as fast as possible, 6 rounds of 10 reps of the following exercises; box jumps, wall-ball, kettlebell double snatches, and burpees. Move as fast as you can from one exercise to the next, rest when you have to, and don't forget to record your time!

Good Luck, work hard!

"Chicago" 5 rounds of 5

• 5 L-sit pull-ups
• 5 Handstands (against a wall) with V-toe touch downs
• 5 Pistols on each leg
• 5 Hands overhead Ab roll-ups
• 5 Ring dips, shoulder to rings
• Repeat all for a total of 5 rounds

This week’s workout is "Zing." In this WW you will be using a stop watch, and we'll be counting up. In every round you'll be looking to move continuously until the time stops. This means that we'll go straight from push-ups into box jumps into kettlebell into sumos and then end with a rest period. So try to keep moving during the full time of each exercise. Don't sand bag it, give it your all every round. Keep all movements sound and modify if and when you have to. Push yourself, this one is mind over matter!

This week we’ll be working on heavy split jerk. Make sure to have ample warm up, which should include at minimum the following; leg swings front and back, inside leg swings, back rotations, arm swings clockwise and counterclockwise, and lunge jumps. Perform a set of 10 reps with PVC looking to keep posture, speed, and full lockout overhead. Follow with a set of 10 on an empty bar (or 50% max), a set of 8 at 60%, a set of 6 at 80%, and finally 5 sets of 3-4 at 90-95% max. Make sure to take plenty of rests between sets, active with light abs or strict rest. Keep the rest from 1-5 minutes, take your time to recover but don't get cold. Record your weight.

Good Luck, work hard!

"Zing" with optional 10lb weight vest

• 20sec Gymnastic push-up
• 20sec Box jump
• 20sec Kettlebell power swing 35lbs
• 20sec Sumo air squat
• 1 min rest
• Repeat all for 30 sec
• 1 min 30 sec rest
• Repeat all for 40 sec
• 2 min rest
• Repeat all for 50 sec
• 2 min 30 sec rest
• Repeat all for 10 sec

This week’s workout is "Heavy Power Snatch." In this WW you will be working on working with a heavy set of 3 power snatches. Like with any heavy, but esp. with the Oly lifts, make sure to have a really good warm up. That includes some easy jump rope (total 4-5 min), leg swings, arm swings, low back swings, really light high pulls, and warm up with some really light snatches (nothing more than a standard bar). After your warm-up slowly add weight to the bar for a set of 10 reps at 50%, then a set of 8 reps at 60%, followed by a set of 6 reps at 80%, finally ending at your heavy weight (90%) for 5 sets of 3. Due to the explosiveness and high demand of technique of this lift you will need to have strict rests between sets. Don't get cold, keep your rest to 5 minutes or less. You can do some stretches or go through warm-up movements with a PVC but that's it. Make sure that every power snatch is done at full speed, full power, and finish with strong locked out arms overhead. Don't forget to record your weight!

This week we’ll be working on 400 meter running sprints. We will shoot for 5 sets of 400's with at least a 2 minute rest between sprints. Your rests can be active, with abs or walking, but remember when you start your sprint it needs to be full effort every time. Record each round and do your best to keep them all within 5 seconds of each other.

Good Luck, work hard!

"Heavy Power Snatch"

• 10 reps at 50% max (or with an empty bar)
• 8 reps at 60% max
• 6 reps at 80% max
• Perform 5 sets of 3 at 90% max
• Record weight
• 50 Yard sprint
• Record time

This week’s workout is "Merry." In this WW you will be working on two main movements, the always fun and enjoyable Wall Walks and Air squats. Those combined with 50 yard sprint will make for a very long workout! We are going the easy way however, we'll be doing a countdown this time. We start with 10 Wall Walks followed immediately by 10 air squats, and finally a 50 yard sprint (25 out and back works too). We'll be going all the way down to 1 rep of everything. Keep your speed up, keep your rests short, and don't forget to start your timer! This week we’ll be working on agility drills, this includes but is not limited to agility ladder, box jumps, lunge jumps, jump rope, and slide board. Pick 4 main things to focus on and add in abs and or pull-ups to round out your workout. For the agility you should be zeroing in on your speed, change of direction, verticle power, and or little contact with the floor. Take rests when needed (esp. when using the agility ladder) and stay true to the movements.

Good Luck, work hard!

"Merry" countdown 10-1 reps

• 10 Wall walks
• 10 Air squats
• 50 Yard sprint
• 9 Wall walks
• 9 Air squats
• 50 Yard sprint
• continue to decrease each set by 1 followed each time by a sprint
• Finish with 1 rep of each movement followed by a 50 yard sprint
• Record time

This week’s workout is "Pine." In this WW you will be working on two main movements, the kettlebell "bottoms up" push-up, and box jumps. We are going to do this in a countdown style, starting with 30 box jumps and each round you will drop by 5 reps. The starting point for the kettlebell push-ups will be 10,each round dropping by one. This means that by the end of 6 rounds you'll be even with 5 box jumps and 5 kb push-ups. When performing the box jumps make sure to stand fully at the top and open the hips. When performing the push-ups make sure you are getting all the way chest to bell at the bottom and arms straight at the top. These push-ups will be highly demanding due to the balance aspect so make sure to take your time and be safe! This week we’ll be working on strength shoulder press. Start with a warm-up with the empty bar for 10 and then add weight for sets of 10, 8, 6 and finally find your heavy weight for 5 of 5. Make sure to take plenty of rests between sets, if you want to make it active rest feel free to either do ab roll-ups, back extensions, or knees to elbows. Just make sure to keep the reps low, stay strong for the shoulder press as this is the main focus of the workout. Don't forget to record your weight.

Good Luck, work hard!

"Pine" countdown for 6 rounds

• 30 box jumps
• 10 kettlebell "bottoms up" push-ups
• 25 box jumps
• 9 kettlebell push-ups
• 20 box jumps
• 8 kettlebell push-ups
• 15 box jumps
• 7 kettlebell push-ups
• 10 box jumps
• 6 kettlebell push-ups
• 5 box jumps
• 5 kettlebell push-ups
• record time

This week’s workout is "Curty." In this WW you will be working on one kettlebell exercise for the whole workout. We'll be performing 50 kettlebell double cleans and double press for time. The double press can become a push-press and even a push-jerk as necessary. The goal is to finish all 50 reps as quickly as possible with sound form. This means that the double clean should always be performed with power from your hips (always keeping a good hip shoot as you receive the bell) and the power should then transfer up into your shoulders then into your elbows. The goal is to always get the bells in scarecrow position before turning the bell over to receive in rack position. From there the goal is to go straight into an overhead press. The press needs to finish over the shoulders, full arm extension (shoulders in ears), and chest through before the bell can return back to the swing. This is a highly demanding exercise so make sure to take breaks when you lose form. This week we’ll be working on sprints. You can either chose to perform sprints in the pool (50/100 meters your choice), sprints on the rower (500 meters), or sprints on the track (400 meters). The goal will be to perform full out max effort sprints for time. You will perform 5 sets with ample rests in between each attempt (1-5 minutes). Remember to record your time for each sprint.

Good Luck, work hard!

"Curty" 50 reps

• 50 double kettlebell clean and press (two 35lbs kettlebells)
• record time

This week’s workout is "Oh Baby." In this WW you will be working all movements for time. The exercises should be performed for 30 seconds each with little to no time lost on transition to the next exercise. There will be no breaks until the end of each 3 minute round, and then you will rest for 1 minute. You'll perform this for a total of 5 rounds, that's 15 minutes of work. Make sure to take breaks when your form breaks. Since you will only be working for 30 seconds at a time make sure that if you are taking rests keep them short and if possible stop your time. This week we’ll be working on heavy bench press. Start with the empty bar and warm up with a set of 10 (bar to chest) presses. Add weight each round until you find your "heavy" weight, perform 5 sets of 5 at your heavy. It is strongly suggested that you use a partner for this lift, this allows you to really push yourself and keep your weight up without being unsafe or reluctant to push yourself. Don't forget to record your weight.

Good Luck, work hard!

"Oh Baby" 5 rounds of 30 seconds

• 30 seconds kettlebell figure 8's
• 30 seconds of kettlebell power swings
• 30 seconds of box jumps
• 30 seconds dips
• 30 seconds of lunge jumps
• 30 seconds of kettlebell push-press
• Rest 1 minute
• Repeat for a total of 5 rounds

This week’s workout is "Heavy Push Jerk." In this WW you will be working on the all encompassing Push Jerk. For this we'll be working up to 5 sets of 3 (as opposed to the normal 5 of 5 we do for Heavy work sets), keeping the reps low allows you to use as much weight as you can safely while working on not just strength but a little bit of muscle endurance. Due to the demand on the full body you will be taking strict rest for a minimum of 2 minutes (max of 5) between sets. If you feel like you have to add in abs keep the reps low and make sure to give yourself at least a minute of just rest. Remember in your push jerk to keep the movement aggressive and quick, don't try and muscle the bar overhead. If you find yourself having to push the bar up with your arms lower the weight and remember to use your legs to thrust the bar up and then push yourself under the bar finishing in a dip/slight squat. You are not done with the movement until you stand up fully with the bar overhead. This week we’ll be working on gymnastics basics. This includes but is not limited to gymnastics push-ups, skin the cats, ring dips, pistols, and handstands. Since the exercises require more technique and skill remember to keep the reps short (nothing more than 8), move slowly focusing on form and full range of motion, and take as much rest as you need between each exercise.

Good Luck, work hard!

"Heavy Push Jerk" 5 sets of 3

• 10 Push jerks at 50% max or with an empty bar
• 8 Push jerks at 60% max
• 6 Push jerks at 70% max
• 5 Push jerks at 80% max
• 3 Push jerks at 90-95% max
• Repeat for a total of 5 rounds
• Record weight

This week’s workout is "Storm." In this WW you will be going up in reps each round and trying to move as seemlesly as you can from one exercise to the next. All the exercises used in this workout will be body weight and full body movements. The goal, as usual, will be to take as few rests as necessary and ultimately pushing yourself to move as quickly as you can through each round to the next. This is a high demand routine as all the exercises are full body movements and require quite a bit of cardiovascular endurance. This week we’ll be working on distance running. You will attempt (on seperate days) a mile run as fast as you can, then a 5K, and finally a 10K. Try to keep up your speed through each run, make sure to record your time for each distance.

Good Luck, work hard!

"Storm" 5-10-15-20-25

• 5 Kipping pull ups
• 5 Box jumps
• 5 Knees to elbows
• Repeat all for 10 reps
• Repeat all for 15 reps
• Repeat all for 20 reps
• Repeat all for 25 reps
• Record time

This week’s workout is "LOL." In this WW you will be working exclusively with rings with an added bonus of 250M sprint rows. First perform 5 ring dips then perform 250 M sprint row. Next perform 5 ring push-ups followed again by 250M row. Finally perform 5 ring L sit holds (each for 2-5 seconds depending on your skill) followed again by the rowing. Take a rest for 1 minute and then perform all again 2 more times. This is more about technique so don't worry too much about the speed at which you move through the rounds. This week we’ll be working on kettlebell ab exercises. This includes but is not limited to Turkish Get-ups, Windmills, ab roll-ups, and windshield wipers. Pick 3 different exercises perform 4-10 reps (depending on the exercise) and add in some stair running in between. Do 5 rounds, enjoy!

Good Luck, work hard!

"LOL" 3 rounds

• 5 Ring dips
• 250 Meter row
• 5 Ring push-ups (below shoulder depth)
• 250 Meter row
• 5 L-sit holds each for 2-5 seconds
• 250 Meter row
• Rest for 1 minute
• Repeat all for a total of 3 rounds

This week’s workout is "Cold." In this WW you will be working basic exercises with a high intensity sprint in each round. Your goal will be to move as quickly as you can through each round of exercises with little to no breaks. If you must take breaks attempt to do so at the end of the 10 reps of a given exercise and not during the reps, if possible. You can perform the push-ups in any fashion you wish, however once you decide which kind of push-up technique you will use you must stick with that the whole workout (wide grip, gymnastic, tricep, etc all performed chest to floor). The pull-ups can be performed strict or with a kip but again, you must decide in the first round and stick with that version for the rest of the workout. If you do not have a proper set up for a running sprint you can change the sprint out with a sprint row of 75 meters. This week we’ll be working on pushing strength. You can do this using bench press, dumbbell chest fly, or shoulder press. The goal is to increase the weight to find a work weight of 3 reps for 6 sets. Make sure that your weight is heavy enough to really force you to fight for the last rep, especially when you reach the latter rounds. It is highly recommended to have a spotter to help you incase you can’t quite finish your last rep!

Good Luck, work hard!

"Cold" 4 rounds

• 10 Push-ups
• 10 Pull-ups
• 10 Double kettlebell snatch 26-36lbs
• Sprint 50 yards (25 out and back)
• Rest one minute
• Repeat for a total of 4 rounds
• Record time

This week’s workout is "Portland." In this WW you will be working purely technique. This is 6 rounds with rest and slow motions to insure good form. You will start off with 6 turkish get ups Right arm followed by 6 burpee pull-ups then proceed to 6 turkish get ups Left arm followed by 6 muscle ups (or whatever abbreviated version you can do). After completing this you will then do 10 double unders. Repeat these exercises for 5 reps each followed by 20 double unders. You will continue to go down in reps each round with the exception of the double unders which will increase by 10 reps each round. Again, this is mostly technique work so make sure that the form and completion of the exercises is the priority. If you can stand it DO NOT use a watch, go at your own pace and be okay with taking rests when you need them! This week we’ll be working on Tabata incline running. This is best done on a treadmill. Start at a speed in which you can normally sustain for a 10K. Raise the incline of the treadmill to a 10 and run for 20 seconds. At the end of the 20 seconds grab on to the sides of the machine and "jump" your feet to the sides of the belt (the plastic non moving part!). Rest for 10 seconds and then "jump" back on the belt and run for 20 more seconds. Repeat for a total of 10-20 minutes. If you only manage 10 minutes, move to a rower and continue doing 20 seconds sprints with 10 seconds of easy for another 10 minutes.

Good Luck, work hard!

"Portland" 6 rounds

• 6 Turkish get-ups Right Arm (36lb kettlebell)
• 6 Burpee pull ups
• 6 Turkish get-ups Left Arm
• 6 Muscle ups
• 10 Jump rope double unders
• Repeat each exercise for 5 reps
• 20 Jump rope double unders
• Repeat each exercise for 4 reps
• 30 Jump rope double unders
• Continue to decrease each round of exercises by one rep
• Continue to add 10 reps to each round of double unders
• Finish at 1 rep of all exercises
• Finish at 60 double unders

This week’s workout is "The Solution." In this WW you will be working a little bit different than your usual WW. In The Solution you will be doing 3 seperate 5 minute rounds of exercises for a total of 15 minutes of work. You'll start your clock and get as many rounds as you can do of 5 kipping chin ups 5 gymnastic push-ups and 5 ring dips. Then you will have a 1 minute 30 second break before performing as many rounds a you can in 5 minutes of 8 box jumps, 8 kettlebell front squats, and 8 wall get ups. After you have performed these three exercises for 5 minutes you will then again have a minute 30 second break. Finally you will perform as many rounds as you can in 5 minutes of 10 ab roll ups, 10 knees to elbows (you can use a kip), and 10 ab layouts. Make sure to record number of rounds for each 5 minute test. As always, stay true to form and full range of motion on all exercises. This week we’ll be working on dumbbell snatches, in which you can chose to either work on strength (working up to 5 of 3 at your heaviest dumbbell weight), or for pure cardio output in which you will be using a weight that is about 60-70% max weight. If you chose the latter you'll be going for 30 seconds of snatches R arm followed immediately by 30 second jumprope spint, immediately moving back to 30 seconds of snatches L arm. Repeat for a total of 5 rounds.

Good Luck, work hard!

"The Solution" 3 5 minute rounds

• as many rounds as you can in 5 minutes of;
• 5 Kipping Chins
• 5 Gymnastic push-ups
• 5 Ring dips
• 1 minute 30 seconds of rest (after moving through these exercises for 5 minutes)
• as many rounds as you can in 5 minutes of;
• 8 Box jumps
• 8 Double kettlebell front squats (35lbs)
• 8 Wall get ups (holding a 20lbs dyno ball)
• 1 minute 30 seconds of rest (after moving through these exercises for 5 minutes)
• as many rounds as you can in 5 minutes of;
• 10 Ab roll-ups
• 10 Knees to elbows (kip optional)
• 10 Ab layouts
• Record number of rounds for each 5 minute test

This week’s workout is "Touchdown." In this WW you will be working on kettlebell front squats and weight plate pull overs with minute incline sprints on the treadmill. This is a 6 round workout, as fast as you can with no set breaks. Every round will be 10 kettlebell front squats followed by 15 weight plate pull-overs then you will perform 1 minute sprint on the treadmill at an incline of 10. The goal on your sprint should be to give a full sprint every time as well as trying to keep the speed consistent for all 6 rounds. Make sure to perform squats to full depth and feel free to use a hip thrust in your pull-over. This week we’ll be working on something a little new, we'll be working on swimming sprints. If you are not a swimmer, just getting in the pool and putting in the time is huge. If you are a sprinter then make sure to give full effort in your sprints. The goal will be 10 100 meter sprints with 1 minute 30 second rest between each. Try and record each sprint time, the goal as always is to stay consistent.

Good Luck, work hard!

"Touchdown" 6 rounds

• 10 35lb double kettlebell front squat
• 15 45lb plate standing tricep pull-over
• 1 minute incline (10) treadmill sprint
• Repeat for a total of 6 rounds
• Record time

This week’s workout is "Heavy clean and jerk." In this WW you will be working on a two part Olympic lift. We are drilling this movement as one so no unloading the bar between movements. This is a classic Olympic Lift, a full clean from the floor followed by a full overhead jerk (split or push). As always we'll start off with a good warm-up with little to no weight (use a PVC to warm-up each movement) followed by a set of 10 empty bar C&J's (with lots of set up time between each rep), then an additional 3-4 sets of warm-up sets loading weight in appropriate increments until reaching your heavy weight. This WW will be performed in just 6 sets of 2-3 reps. The weight should be heavy enough to only be able to accomplish 2 maybe 3 reps per set with good power and technique. Due to the complexity of the lifts and the near maximal effort demand you will have timed 3-6 minutes of rest between each set. NO active rest, only leg swings, arm swings, etc. if necessary otherwise just enough movement to stay ready for the next set. Each clean will start from the floor and be received in a full squat (as you should be using a weight requiring you to fully push under the bar to accomplish the movement), and the jerk can either be a split (the most common for a heavy lift) or a push jerk. No matter which option you chose make sure that the arms are fully extended overhead and that you come to a full standing position before bringing the weight back to the floor. This week we’ll be working on double unders and Turkish Get ups. First you will perform 50 double unders as quickly as possible followed by 5 Turkish Get ups with your right arm and then 5 more with the left. Then it's back to double unders for 40 followed by 4 TG's with the right hand and then 4 TG's with the left. So on and so forth until you finish with 10 double unders and 1 TG on each arm.

Good Luck, work hard!

"Heavy Clean and Jerk"

• Warm up with little to no weight through each movement (1st pull, 2nd pull, scarecrow position, front squat, shoulder press, split)
• 1 set of 10 empty bar clean and jerks
• 1 set of 8 at 60% max weight
• 1 set of 6 at 70% max weight
• 1 set of 3 at 80% max
• 6 sets of 2 at 90% max weight
• Record weight

This week’s workout is “Hawks." In this WW you will be working on Tabata rows and Tabata knees to elbows. For this workout we’ll be going off the clock for a total of 8 rounds of each exercise for a complete total of 3 times through. Confused? Me too! Here it is, sprint row for 8 rounds of 20 seconds sprint (followed by 10 second easy pull, Tabata 10sec off 20sec on). Once you finish your last sprint the following 10 second rest will be used to transition to the floor for 8 rounds of knees to elbow tabatas (you can use a kip/swing if you want or need to). After you complete your 8 rounds of knees to elbows that last 10 second rest will be to transition back to the rower for another round of 8 sprints followed again by knees to elbows and then one more time through the whole thing for a total of 3 times through. The goal is to keep the sprint speed up in the row (as consistent as possible) and to continue to move through the knees to elbows with little to no break This week we’ll be working on heavy dumbbell bench press and pistols. You can do these together in the same workout or on different days. The heavy chest press will be done with 3-4 warm-up sets followed by 5 of 5 at your heavy weight. A spotter is highly recommended for this workout. The pistols will be done to full depth, you can use rings or a TRX strap to help you out if you do not have a full depth pistol. However do not rely on the strap for complete help, use it sparingly and keep your heel down at all times. This is technique work so keep the reps low 3-5 reps per side for a total of 5-6 rounds, make sure to get plenty of rest or alternate the pistols with an upper body or ab exercise.

Good Luck, work hard!

"Hawks" 3 circuits of 8 Tabata sprints Row and 8 Tabata knees to elbows

• 10 seconds easy row followed by 20 row sprint, repeat for a total of 8 sprints
• following the last 20 second sprint the next 10 second easy transition to knees to elbows
• Perform 20 seconds of knees to elbows followed by 10 seconds rest, repeat total of 8 20second rounds of knees to elbows
• Following the last 20 seconds of K to E's use the 10 second rest time to transition back to the rower
• Continue the Tabata rounds of 8 for rowing and knees to elbows until you've done 3 circuits of all of the exercises

This week’s workout is “Mill." In this WW you will be going as hard as you can for 10 minutes. Your goal will be to accomplish as many rounds as you can within the time allotted. The kettlebell work is more skilled and higher intensity than your basic swings, so make sure you are being technically sound and safe. In the ab roll-ups, attempt to keep it just body weight and try not to use a medicine ball to help you up. If you cannot perform the exercise without the addition help of holding a medicine ball than you can incorporate a light ball for assistance, but only if it’s absolutely necessary This week we’ll be working on distance running. Perform a 3K, a 5K, and a 10K during the week (all on different days). Push yourself, keep your pace up, and strive to achieve mile marker times within a minute of one another. Don’t forget to record your times for each run.

Good Luck, work hard!

"Mill" 10 minute workout

• In 10 minutes perform as many rounds as you can
• 5 each side Single arm kettlebell flip catch
• 5 strict pull-ups
• 5 each side Kettlebell lunge chops
• 15 ab roll-ups
• Record rounds

This week’s workout is “Barb." In this WW we will be doing timed sandbag work combined with 200 meter row sprints. This workout is just 3 rounds but there is no designated rest times so you will really be testing your limits. The goal is to finish the three rounds as quick as possible with little to no rest for the duration of the workout. With a 35lb sandbag you'll perform 10 reps of snatches, shouldering (alt. sides bag starts on the floor), shoulder press, and Zelcher squats. In between each exercise you will sprint row 200 meters. Time stops when the final 200 row has been completed at the end of 3 rounds. During the week we’ll be working on gymnastic basics which includes but is not limited to ring dips, handstands, skin the cats, and kipping pull-ups. This will not be for time but more for practice and good execution of technique. No more than 10 reps at a time and take as much rest as you need.

Good Luck, work hard!

"Barb" 3 Rounds

• 10 sandbag snatches (35lb-45lb bag)
• 200 meter sprint row
• 10 sandbag shouldering (alt. sides, total of 10 times)
• 200 meter sprint row
• 10 sandbag shoulder press
• 200 meter sprint row
• 10 Zelcher squats
• 200 meter sprint row
• Repeat for a total of 3 rounds
• Record time

This week’s workout is “Back to Back." In this WW we will be doing strict pull-ups (or chin ups) and push-ups (tricep, gymnastics, standard) back to back. The goal is to perform one pull-up and then get right back to the floor for one push-up. You will continue this cycle without rest until you can no longer do a pull-up or push-up. The goal is to always start the pull-up with arms extended and finish with shoulders to the bar, push-ups should be done chest to floor and arms fully extended at the top. If you fail to do the exercise to full range of motion then you are done or if you take an rest between exercises. The goal is to keep moving and perform one rep at a time. During the week we’ll be working on Heavy Overhead Squats. This will require 4-5 warm-up sets before moving to your heavy 5 of 5 weight. Make sure to do your leg swings, air squats, shoulder swings, back rotations, etc before picking up the bar. Take your time, hit full depth and keep those arms locked out. You can do abs as active rest between sets if desired otherwise you will rest for 1-4 minutes between your heavy sets. Don't forget to record your weight.

Good Luck, work hard!

"Back To Back"

• 1 Pull-up
• 1 Push-up
• Continue back to back until you can no longer perform the exercise
• Record rounds

This week’s workout is “Heavy Shoulder Press." In this WW we will be working to increase your shoulder press strength. As always the goal is to work up (3-4 warm-up sets) to your 5 sets of 5 weight. This weight should be pushing you to the limit, by that 4th or 5th rep (esp on the latter sets) things should be a little bit of a grind. Make sure to do your best to keep it strict, no push pressing! Also, we are always aiming to finish overhead with shoulders up, arms straight, abs tight, and biceps in the back of your ears. This is a highly demanding strength set so make sure to give yourself plenty of rest between sets. Also, make sure to have a good warm-up, lots of arm swings, light kettlebell swings, and always do a set or two with an empty bar. Don't forget to record your weight! During the week we’ll be working on box jumps and push-ups. This will be a count up workout, 10, 20, 30, 40, 50 box jumps and push-ups. Speed through it, work hard, take rests when needed, and record your time.

Good Luck, work hard!

"Heavy Shoulder Press"

• 10 Empty bar shoulder press
• 10 shoulder press at 50% max
• 8 shoulder press at 70%
• 6 shoulder press at 80%
• 5 sets of 5 shoulder press at 90-95% max
• Record weight

This week’s workout is “Mac." In this WW we will be using the fun and challenging 21-15-9 count down. Each round will start with ring push-ups, in this exercise we'll go below depth of chest (think armpits and beyond) and up to full extension in arms. Try to lower the rings so that the bottom of each ring is 1-2 feet from the floor, keep a flat back, no hip droop, and always keep the hips with the shoulders. The kipping-pull ups will be chest to the bar, focus on using your abs for the swing and less of the legs. Finally the slam ball will be fast, furious, and of course make sure to get the hips fully open and the ball overhead every rep (at the top).
During the week we’ll be working on heavy low bar back squat. If it's been a while since you've done this particular version of a squat, get ready to have some serious soreness. Make sure to keep the bar low (about an inch or two below the top of the shoulder), push your hips back as you bend your knees (think kettlebell swing with knee bend) and make sure to always keep your spine extended as you let your chest drop near parallel to the floor (45degrees or so). Knees should stay wide through the whole movement and finish at a full standing position at the top. Perform 3-4 warm-up sets before getting under the bar for 5 sets of 5 at your heavy weight.

Good Luck, work hard!

"Mac" 21-15-9

• 21 Ring Push-ups
• 21 Kipping pull-ups
• 21 Slam ball (15lbs)
• Repeat each exercise for 15 and then 9 reps
• Record time

This week’s workout is “Classic Track Workout.” In this WW we’ll be working on distance running. You can perform this workout outside on a track or inside on a treadmill. You’ll start by a nice and easy warm-up run of 800 meters. From there you will run a mile at race pace (as fast as you can) followed by a lap around the track (or you can walk on the treadmill for 2-3 minutes) and then run 800 meters at race pace. Follow that by another rest of the same rest distance as before, then it’s back to another 800 at race pace. After the second 800 and another rest perform 4 400’s with rest between each one. The goal is to speed up each time or stay as close as possible to the first round time. This is all about pushing yourself, make sure to give each run 100% and take rest (continue to stay moving) after all runs.
During the week we’ll be working on ring dips and overhead squats. You can do these in the same workout or split them up into two different days. Ring dips will be for full range of motion and we’ll aim for 5 sets of 10. Obviously if you are doing these on their own make sure to add in another exercise or two between sets. Overhead squats will be for strength (full range at every weight), so we’ll aim to reach 5 sets of 5. Make sure to take rest between sets, as always with strength work it’s about pushing yourself to add more weight and maintain form not to rush through it.

Good Luck, work hard!

"Classic Track Workout"

• Warm-up run easy 800
• 1 mile run at race pace
• rest walk for one lap (or 2-3 minutes walk on treadmill)
• Run 2 800 meter runs at race pace with the same prescribed rest as before following each 800 meters
• Run 4 400 meter runs at race pace split with 1-2 minute rests between each one
• Record times for each run

This week’s workout is "Heavy Dumbbell Clean and Jerks". In this WW we’ll be using dumbbells only (if you have rubber dumbbells those will be the best choice). You will be using a weight of 80-90% of your max. We'll be doing 6 sets of 3 reps each time. Don't worry about doing them in a row as fast as you can. Focus mainly on a good starting position, fast and forceful drive up with full extension at the top, and recieving with the dumbbells over the shoulders. Re-set to the drive up into a split jerk, finishing in a great full overhead position with locked out elbows, shoulders up in your ears, and legs split underneath you. Take rest (or active rest, using basic ab work) between each set for a minimum of 1 minute up to 5 minutes.
During the week we’ll be working on Turkish Get Ups and pistols. The workout will be 10, 8, 6, 4, 2 of Turkish Get Ups alternating with pistols (alt. legs). The goal will be good form with full range of motion but also to get through it all with little to no breaks. Push yourself but not at the

Good Luck, work hard!

"Heavy Dumbbell Clean and Jerk" 6 sets of 3

• Warm-up with 10 clean and Jerks with 50% of Max
• 8 reps C and J with 60% max
• 6 reps C and J with 70% max
• Perform 6 sets of 3 reps at 80-90% of max
• Record weight

This week’s workout is "Firecracker". In this WW we’ll be mainly focusing on jump rope efficiency with some muscle endurance exercises in the mix. The goal is to perform the jump rope in the quickest way possible (you chose your style, just make sure you pick something you can do easily and naturally), double jump, alternating feet, hoping, etc. In between each round of jump rope we will also be doing bodyweight exercises, when doing these make sure while doing them quickly you are also making sure to hit full range of motion with good form. Take breaks when it’s necessary but keep them short and get back to it as soon as you can!
During the week we’ll be working on heavy shoulder press and rowing. You can chose to do these things on the same day or in two different workouts. For the shoulder press we’ll be working our way up to 5 sets of 5 strict presses (no leg help). For the row we’ll be getting back to sprint times and working exclusively on speed. For the sprint distance we’ll be using 450 meters, 4 times with breaks between each round. Don’t forget to record your weight/time for these two exercises.

Good Luck, work hard!

"Firecracker" count up

• 100 jump rope jumps
• 50 air squats
• 200 jump rope
• 50 push-ups
• 300 jump rope
• 50 ab roll ups
• 400 jump rope
• 50 jumping pull-ups
• 500 jump rope
• 50 pistols (alternating legs-50 total)

This week’s workout is "Header". In this WW we’ll take it back to a short fast one of a 30-20-10. There will be three exercises to perform as fast as you can for 30 reps, decending down to 20, and then finally ending with 10 reps of everything. In this WW you will be using the kettlebell power swing, kettlebell crush push-up, and box jumps. Perform each exercise as fast as you can, finish all reps before moving on to the next exercise. Try to take as few breaks as possible as you will be working against the clock.
During the week we’ll be working on full cleans. You can chose to work this more in a technique format (less weight more practicing of the movement) or for weight (working up to 5 sets of 3 at 80-90% max). Either way you will be working each rep from the floor and also receiving in a full squat. We will not be adding in the jerk unless you are doing this for technique. If you are using your heavy weight we'll only focus on the clean and keep it simple. Remember to rest in between sets, active or just keeping loose. This is for power not for speed, keep it simple!

Good Luck, work hard!

"Header" 30-20-10

• 30 Kettlebell power swings (35-45lbs)
• 30 crush push-ups
• 30 Box jumps
• Repeat for 20 reps and then finish with 10 reps of everything
• Record Time

This week’s workout is "Messy". In this WW we’ll visit the world of box pushes/sled push and wall ball. This will be for 4 rounds with rest between each round, so don’t forget to write down your time for each of the 4 rounds! We’ll start with 50 yards of weighted push (you can use a sled, a box, or if worse comes to worse a partner) followed by 20 wall ball shots. Do this as fast as you can followed by a 1 minute 30 second rest and then repeat for another round. Make sure to perform each round to the quickest of your abilities and “walk it out” during your rest times. Record your time for each round and do your best to keep them all within 10 seconds or so of one another!
During the week we’ll be working on distance running. You can chose between the following; 3K, 5K, or 10K. Make sure to keep a good pace and to record your time.

Good Luck, work hard!

"Messy" 4 rounds

• 50 yards (25 out and back if possible) weighted sprint push using box/sled/partner
• 20 wall ball shots (20lbs)
• Rest 1 min 30 sec. between rounds
• Record time for each round

This week’s workout is "Max heavy back squat". In this WW we are going to do some advanced strength work. Unlike most of the strength sets we do here at The PA, we are going to be doing five sets of three or less reps. You can decide to either do 5 sets of 1 (MAX weight) or 5 sets of near max weight at 2-3 reps each set. The challenge in this WW will be to find your ideal weight. You don't want it to be too light but if you can't perform at least a few sets of 1 or more with fairly sound technique (and FULL depth) than your weight is too heavy. Use your warm-up sets to help you narrow down your work weight but don't waste too much energy in the early stuff, do 3-4 warm up sets nothing more than 6 reps at a time. The initial warm-up should include light running (5 minutes), leg swings, air squats, back extension, and finally end with a set of 10 empty bar squats. Push yourself, and let's get strong!
During the week we will be working on push-ups. You can pick 3 different kinds of push-ups; triceps, standard, decline, incline, kettlebell crush, gymnastics, rings, etc. We will do 5 rounds of 5 reps of three exercises with 6 alternating pistols between each different kind of push-ups. This is not necessarily for time but more for form and muscle endurance. The goal is to achieve all reps before resting.

Good Luck, work hard!

"Max Heavy Back Squats" 5 sets of 1-3 reps

• 3-4 warm up sets, increasing load as you go
• 5 sets of 1-3 heavy back squats
• Rest between sets
• Record weight

This week’s workout is "Qik". In this WW it's all about sprint times and quick recovery. We'll be running a total of 4 400 meter runs. We are putting a time limit on the rest period, as soon as you complete your sprint re-start your timer for 3 minutes of pure rest. At the end of 3 minutes you will again perform a sprint as fast as you can. Make sure to record each one of your sprint times, obviously the goal will be to keep all your sprint times within a few seconds of one another. This will be a test of muscle endurance, cardiovascular endurance, and of your mental stamina.
During the week we will be working on heavy shouler press and double unders. In the shoulder press you will do warm-up sets (3-5) and then 5 sets of 5 at your heavy weight. You can do active rest between sets, abs, back extensions, etc. After you finish your 5X5 presses you will then move on to double unders. The goal will be 6 sets of 25 double unders, as quickly as you can do 25 reps and then rest as needed. Remember it's all about the technique of your spin, not how high you can jump!

Good Luck, work hard!

"Qik" as many rounds as you can in 10 minutes

• 400 meter run
• rest 3 minutes
• Repeat for a total of 4 times
• Record each 400 meter time

This week’s workout is "Brown". In this WW we are going to use just two exercises for as many rounds as possible for 10 minutes. The two exercises being used will be the Sumo Deadlift High Pull and ab layouts. Since there are just two exercises and just 10 minutes we'll be working as hard and as fast as possible for the entire 10 minutes. Move as quickly as you can from one movement to the other and attempt to take rests only after all the reps have been achieved for the given exercise. Go for it, do as much as you can, don't forget to keep track of how many rounds you do!
During the week we will be working on kettlebell technique exercises. This includes but is not limited to the following; turkish get ups, one arm kettlebell flip catch, kettlebell handle down push-ups, one arm swing and release with chest tap. Pick three or four exercises you find to be the most challenging and work on them in low reps (as few as 4 to as much as 10) for 5-8 rounds for technique not for time. Focus on the movements, work hard to become comfortable with the exercises and work on being strong through all the ranges of motion.

Good Luck, work hard!

"Brown" as many rounds as you can in 10 minutes

• 10 SDHP 65-85lbs
• 30 ab layouts
• Record rounds

This week’s workout is "May". In this WW we are going to visit the all fun and popular 21-15-9! For this workout we'll be using a few gymnastic moves with some other fun stuff. If you cannot perform ring dips do negatives with a jump up lockout at the top (done to full execution or modified the shoulders should come as close to the armpits as possible). Power swings are overhead with a power push-down (control the power by hip shooting and keeping good spinal extension and posture). Parallette push-ups are shoulders below the apparatus, if you do not have parallettes you can use kettlebells and perform the push-ups with hands on the handles. Finally the ball slam is as always to full hip extension and ball should always start from an overhead position. Work hard, work fast, be true to the movements, and have fun!
During the week we will be working on abs and back. This can include but is not limited to knees to elbows, ab roll-ups, ab layouts, back extension, good mornings, and or straight leg deadlift. This can be done in a number of ways, by time (nothing beyond 60 seconds), by reps (as many as you can do maintaining proper mechanics), and or by shorter reps faster rounds. This is mostly about conditioning the supporting muscles so don't do it like your pants are on fire, take your time and be strict with your range of motions.

Good Luck, work hard!

"May" 21-15-9

• 21 Ring Dips
• 21 Kettlebell power swings (35-45lbs)
• 21 Parallette push-ups
• 21 Slam ball (15lbs)
• Repeat all exercises for 15 and 9 reps
• Record time

This week’s workout is "Circus". In this WW you'll need a stop watch and if possible a partner to help you time. You will perform 30 seconds worth of kettlbell swings followed by 10 seconds of rest/transition and then finally 30 seconds of slam ball. We'll be doing these two exercises exclusively, repeating them for a total of 7 rounds. Make sure to keep the rest/transition time to only 10 seconds, try not to let time elapse, if you have to take breaks during the 30 seconds of work try and get back to the exercise as quickly as you can.
During the week we will be working on plyometrics. This includes but is not limited to; box jumps, stair froggers, one legged box jump, lunge jumps, long jumps, etc. Pick 2-5 plyo exercises to perform anywhere from 5-10 reps with abs in the middle of each exercise. Use knees to elbows for reps of 5-10. The plyo exercises should be strenuous but technical so rest as needed. Work on force, power, speed of motion, and technique.

Good Luck, work hard!

"Circus" 7 rounds

• 30 seconds of full kettlebell swing (35-45lbs)
• 10 seconds of rest
• 30 seconds of slam ball (15lbs)
• 10 seconds of rest
• Repeat for a total of 7 times

This week’s workout is "Shin". In this WW we'll only be using two exercises and this is an all out sprint of a workout, 21-15-9. When sprinting through the movements make sure that the DB clean is quick, forceful, and in full receiving position. The wall ball should be with a 20lb Dynomax ball throwing and another Dynomax ball under your butt for depth. Hit that lower ball every time with your backside, do this lightly! Work hard, move fast, take as few rest as possible, and kick some butt!
During the week we will be working on Bench press and distance rowing. You can do these together or seperate, just as long as you do 5 sets of 5 heavy bench press and race pace row 1000 meters. You can do them on different days by adding in other technique work with each, but always remember that with technique work (gymnastic push-ups, strict pull-ups, pistols, handstands, etc) you should always keep the rest time high and the reps low.

Good Luck, work hard!

"Shin" 21-15-9 DB Cleans and Wall Ball

• Perform 21 Dumbbell cleans (35-55lbs)
• Perform 21 Wall Ball shots (20lbs)
• Repeat each for 15 reps
• Repeat each for 9 reps
• Record time

This week’s workout is "Heavy Back Squat." In this WW we'll be working on improving your back squat strength. As always we'll start out with one or two warm-up sets of back squat with the empty bar (or 50% of max weight), then decrease the amount of reps as you add weight. We'll do 8 reps at 70% max, 6-7 reps at 80& max, and finally end up at 5 sets of 5 at 90-95% max. Take as many as 6 build-up sets and as few as 3 to find your 5 of 5 weight, make sure to take plenty of rest between all of your sets. If you wish to keep active rest you can do knees to elbows 5-10 reps in between each set or ab layouts 10-15 reps, or you can just hang out. The goal is to let your muscles recover before getting back under the bar. We are going for depth, form, and weight so make sure to take your time and do it right! Don't forget to record your weights.
During the week we will be working on jump rope double unders. You can do this by trying to practice techniuque and timing by using 6-10 sets of 10-20 double unders at your own pace combined with shoulder press or push-ups or even air squats. If you are not the best at double unders take your time, keep the reps low, and don't worry about keeping them together. Remember it's all in the spin of your wrists, it's a pull and push from the wrists not from the shoulders and don't let yourself do high jumps, keep your jump more or less the same, feel free to add a little bit of a hip pike when you go over the rope. If you are pretty good at the double unders you can practice the cardio by going for time (30 sec. followed by 30 sec of push-ups and 30 sec of air squats). Listen to your rope and don't get discouraged, you can do it!

Good Luck, work hard!

"Heavy Back Squats" 5 of 5

• 1 or 2 sets of 10 reps with the empty bar (or 50% max weight)
• 1 set of 8 with 70% max weight
• 1 set of 6-7 with 80% max weight
• 5 sets of 5 with 90-95% max weight
• Record weight

This week’s workout is "Tucker." In this WW we'll be getting back to running and also bring in some gymnastics. If you have a pair of rings it is strongly encouraged that you use them however a normal dip bar will work as well. We'll be running 800 meters with 10 ring dips, 1 hand stand push-up, and 10 kipping pull-ups between each run. The run should be at race pace each time, the dips should be hands into armpits at the bottom and full extension up, HSP will be top of head to floor, and kipping pull-ups will be chin above bar. If you need to modify the HSP you can do a pike push-up, use bands, or have a spotter assist you. Record your time for each round, Keep that speed up! Rest for 1 minute in between each round but be strict about getting right back into it after 60 seconds.
During the week we will be working on front squats and knees to elbows. We'll work our way up to 5 of 5 heavy front squats with active rest in between (if you so desire) which can be kettlebell swings/push-ups/slam ball, etc. Then well do 5 of 5 knees to elbows with no swing and working on getting the knees to the chest and or beyond. Be strict in this movement, work as hard as you can to ball up as high as you can. Between sets is a good time to add in some tabata row/stairs/shoulder press. This is about form/technique so don't worry about speed or adding too much in, just take rests and work as hard as you can to be true to the movement.

Good Luck, work hard!

"Tucker" 4 rounds

• 800 meter run
• 10 ring dips
• 1 hand stand push-up
• 10 kipping pull-ups
• Record Time for each round with one minute rest between rounds. Total of 4 rounds

This week’s workout is "Rack'em." In this WW it's time to get back to kettlebells, mainly in the rack position. During this workout we'll be using two kettlebells in rack position for 8 front squats, 6 below depth kettlebell push-ups, 12 total (6 ea. side) kettlebell rack alt. back lunges, 5 strict pull-ups. This is an 8 rounder that should be mainly stressing your strength. As always we'll keep you racing against the clock but because the reps are low this is going to mainly be an issue of strength as opposed to sprint endurance. Keep the rack positions tight, esp on the front squat to ensure the best possible posture. Pull-ups will always be chin above bar and arms fully lengthened at the bottom.
During the week we will be working on hill sprints. Find any hill that's about 25 yards to 100 yards up! Usually two blocks of steep hills is a good way to measure. If it's a shorter distance make sure it's a steep one. Sprint up like your butt is on fire and then jog down to recover. As soon as you get to the bottom you are up again, we'll do a total of 10 repeats for shorter hills and 6-8 for longer hills.

Good Luck, work hard!

"Rack'em" 8 rounds

• 8 kettlebell rack front squats (two 35-45lbs)
• 6 kettlebell below depth push-ups (hands on handles)
• 12 tot. alt kettlebell rack back lunges (two 35-45lbs)
• 5 strict pull-ups
• Record Time

This week’s workout is "Heavy Dumbbell clean and jerk." In this strength workout we'll be using dumbbells exclusively; doing so should help to create equal strength on both sides of the body. We'll start with 3-5 warm-up sets, starting with light weight at 10 reps and then dropping rep numbers as the dumbbell weight increases. The movement will start from a hang position at about the mid shin height. This should be the same height you would normally pull a clean from the floor (as the plates would rest on the floor on each side of the bar thus starting the bar mid shin). It is very important in this "hang position" to make sure you find a good starting posture and then explode up instead of dipping back down towards the floor and then up. Once you get your dumbbells in the mid shin hang and your posture ready to extend up you must ONLY move up (by opening your hips), not down, forward, back, etc. You'll receive your dumbbells over your shoulders either in a hammer position or in a press position. You'll then dip back down and perform your SPLIT Jerk. The DB jerk should feel much different than the normal bar jerk since your arms are independent and thus causing more stress on the core and overall body tension to insure a full lockout receiving over the shoulders. We'll work for 5 sets of 5 with plenty of rest between sets.
During the week we will be working on kipping pull-ups and air squats. Depending on your skill level we'll do 5-10 kipping pull-ups followed by 20-30 air squats for 5 rounds. You will work to keep the speed up while maintaining good form. The pull-ups should be chest to bar and the air squats to the depth of a dynomax ball to insure good depth. Air squats are basic but that doesn't mean you should be lax on your form. Keep a light touch of your butt to the ball at the bottom, keep those knees out, chest up, and full extension of the hips at the top. Don't forget to record your time!

Good Luck, work hard!

"Heavy Dumbbell Clean and Split Jerk"

• 3-4 warm up sets starting with 10 reps and then decreasing reps as weight increases
• 5 of 5 heavy dumbbell Clean and Jerk with adequate rest between sets
• Record weight

This week’s workout is "Spinner." This WW is probably one of the most simple we offer here at the PA! It's stictly jump rope double unders and as many strict pull-ups as you can do. Here's how this one goes, we are aiming for 100 double unders (attempts count), if you cannot do a double under than you will double the jump rope to 200 jumps in any fashion you wish. Now here is the trick, everytime the rope stops (you screw up, you have to take a break, etc.) you will perform 1-5 strict pull-ups depending on your strength level. So the incentive comes down to making sure you get as many double unders in a row as you can and thus leaving little chance for pull-ups. The pull-ups can be chin ups, wide grip pull ups, hammer grip pull-ups, assisted pull-ups,etc, but the main goal will be to start with arms lengthened and finish with shoulders/chest touching the bar. Only do as many as you can to form, no cheaters in this workout! If you aren't a great jump roper this could be a very long WW so good luck, practice makes perfect.
During the week we will be working on push-jerks and Olympic deadlifts. This will be skill/strength practice so as always, keep the reps low, the weight high, and the form tip top. Take plenty of rests between sets (5 of 5), make sure you are keeping up the power and the posture. Don't forget to record your weights as well.

Good Luck, work hard!

"Spinner" 100 double unders/strict pull-ups

• Perform either 100 double unders or 200 jumps over the rope
• Everytime the rope stops spinning perform as many strict pull-ups as you can
• Record time

This week’s workout is "Kiya." In this workout we'll be doing as many hang cleans and jerks as you can for 1 minute. In the hang clean the bar will start above the knees (no pulling from the floor) and finish either standing or in a dip position(no full squat recieving). The jerk can either be a split or a push jerk. For one minute you will perform as many as possible followed by a 1 minute rest. You will repeat for a total of 5 minutes of exercise. Record your reps for each round if you can. Make sure to finish all the jerks with good lock out overhead and do the best you can to keep the bar close to your body in the clean. Use your legs, keep those arms long and stay away from pulling from the upper body prematurely. Try to keep moving as long as you can, if you have to put the bar down that's okay, just give yourself a few seconds rest and get right back to it!
During the week we will be working on 50 yard sprints. You can either choose to do these uphill or on the flat. We'll go all out for 50 yards for a total of 10 rounds. Make sure to rest plenty between each sprint. You can do active rests with abs or just hang out, either way stay warm and keep those muscles loose.

Good Luck, work hard!

"Kiya" 5 1 minute rounds hang clean and jerk

• 1 minute of hang clean and jerk (85-95lbs)
• 1 minute of rest
• Repeat for a total of 5 rounds
• Record reps for each round

This week’s workout is "The Bear." In this WW we'll be doing tons of Bear Crawls and a few wall ball shots and kettlebell power swings. In "the Bear" each round you will be performing 50 yards of Bear Crawls (hopefully 25 out and back) as fast as possible. The Wall ball shots are for 25 and the KB powerswings will also be for 25 reps. We are doing this one for 6 rounds so you will be pushed to your limits in both endurance and strength. Take as few breaks as possible and stay true to form. The bear crawl should be treated as a sprint, keep your hips up and really push yourself to move quickly!
During the week we will be working on Dumbbell Olympic Lifts. This includes but is not limited to, DB cleans, DB Jerks, and DB snatches. We'll work on form and heavy weight so keep your reps to 10 or less and take breaks as needed. The focus here is on form, technique, and power so don't worry about keeping up against a clock. You can add other basics in with these lifts (pistols, ring dips, ab layouts etc.) but don't do too much as your main goal is the Oly lifts.

Good Luck, work hard!

"The Bear" 6 rounds

• 50 Meter Bear Crawls
• 25 Wall-ball shots
• 25 Kettlebell power swings (35lbs)
• Repeat for 6 rounds total
• Record time

This week’s workout is "Evan." In this WW we'll be working on rowing sprints of 250 meters with some fun power movements between each sprint. The goal is to give an all out sprint row, and to give forth the best effort in all the exercises between the sprints but just make sure that if you are taking breaks or holding back that you are doing so during anything but the rowing. We'll pair sprints with wall-ball, kettlebell flip catch, kipping pull-ups, and kettlebell press (no legs). Each exercise will be performed at 15 reps. We'll go through the whole thing 4 rounds with a minute and a half rest between each round.
During the week we will be working on overhead squat and push-ups. This workout will be done as strength work (5 of 5) for the squat and technique for the push-up. If push-ups come easily to you then strap on a weight vest and hit full depth, try plyometric push ups, and or do your push-ups on low rings. Either way you should be working hard and keeping reps to no more than 10.

Good Luck, work hard!

"Evan"

• 250 Sprint row
• 10 Wall ball (20lb dynomax ball)
• 250 Sprint row
• 10 kettlebell flip catch (35-45lbs)
• 250 Sprint row
• 10 Kipping pull-ups
• 250 Sprint row
• 10 Kettlebell shoulder press (35-45lbs)
• Record time and rest one minute 30 seconds
• Repeat for a total of 4 rounds

This week’s workout is "Heavy Deadlifts." This week's WW is all about increasing lower body strength and grip. Make sure to warm-up well before getting on the bar, leg swings, back rotations, and some general bar hangs. This is strength work so make sure to take your time and do as many warm-up sets as you see fit, we recommend 3-4 warm-up sets before reaching your work weight. When deadlifting (either in the Romanian form or Olympic Lifting form) make sure to work on holding your breath throughout the whole movement. Learning to do this will ensure the best lockout strength through your core and will help keep that body tension when you get to the top of the movement. Keep the weight through your heels at all times, don't leave your chest behind in your pull, and keep that bar close! Take your time between reps, if that means you re-grip each time do so. This is not a race, take plenty of rest (active with abs or just straight rest) between each set, 1-5 minutes.
During the week we will be working on Tabata cardio. This can be done either on the Treadmill, the rower, in the pool, running stairs, or with a jump rope. We are shooting for 8 rounds of tabatas with one minute of ab work in between. Shoot for 5-8 sets, push yourself and keep that intensity up!

Good Luck, work hard!

"Heavy Deadlifts"

• 10 reps at 60% of max
• 8 reps 70% max
• 6 reps at 80%
• 5 sets of 5 at 90-95% max
• Record Weight

This week’s workout is "The Basic." This week's WW is an oldie but a goodie, set to the tone of 35/20/30 with 5 rep drops each round. We'll be working with basic exercises so the idea is to really fly through this as quickly as possible. Make sure to use a dynomax ball for depth in the air squat, at quick speeds the depth is the first thing to go! The triceps push-ups can be done either with the classic close hand placement, gymnastic, or with the fingertips faced together and elbows out. No matter which way you chose make sure that your chest and hips hit the floor every time. The kettlebell swing should be at your "heavy" weight and all should be done to a full overhead position. Don't forget to start your stopwatch, keep your speed up, and have fun!
During the week we will be working on heavy bench press and pistols. The bench press as always should have 3-4 warm-up sets before reaching your 5 sets of 5 at 90-95% max. Make sure to either rest in between each set or perform ab layouts for active rest. The pistols should be as deep as you can get them (preferably to the floor and back) with straight spine, chest up, and heel down. If you cannot make it to the floor use a bench and really work on pulling yourself down to the bench with control. If you have full depth but need more of a challenge you can wear a weight vest or hold 10-20lb dumbbells in your hands.

Good Luck, work hard!

"The Basic" 35/20/30

• 35 Air squats
• 20 tricep push-ups
• 30 Overhead kettlebell swings 35-55lbs
• 30 Air squats
• 15 tricep push-ups
• 25 Overhead KB swings
• 25 Air squats
• 10 tricep push-ups
• 20 Overhead KB swings
• Record time

This week’s workout is "Heart." This week we'll be working with the clock, this workout is best done with a partner if possible. Every 15 seconds for a total of 10 minutes you'll perform one burpee. This burpee needs to be a full push-up, plyometric jump forward (replace hands with feet as fast as possible), and a vertical jump up to finish. The clock begins and you perform one burpee and then rest for the remainder of the 15 seconds. When the clock gets to 15 seconds you will perform another burpee and then rest for the remainder of that 15 seconds. You will repeat until the clock gets to 10 minutes or until you cannot perform the exercise during the 15 second allotment. Just remember that the faster and more explosive you perform your burpee the longer you will have to rest! If you find yourself being so efficient in your burpee that this workout is too easy for you strap on a weight vest (10-20lbs) and try it again!
During the week we will be working on a basic track workout. After a warm-up (usually a nice jog for a half mile or so) perform a 1 mile run at a race pace and then rest for one lap around the track or for approximately 2 minutes. After the rest you will perform a half mile at race pace followed by another rest. Repeat one more half mile distance as fast as possible with another rest after. Now we move to 4 400's with rests in between each 400 meter. Make sure to rest enough to reach a comfortable recovery before hitting the sprint again. The goal is speed so don't feel bad about letting your heart rate come down!

Good Luck, work hard!

"Heart" every 15 seconds one burpee for a total of 10 minutes

• Start your timer and perform 1 burpee
• Rest for the remainder of the 15 seconds
• At the end of 15 seconds perform another burpee
• Continue in this manner for a total of 10 minutes

This week’s workout is "50-30." This week we'll be working on leg endurance as well as body weight exercises. In this workout you'll keep all the leg exercises at 50 reps while the non leg moves will be performed at just 30 reps. The goal is to keep moving and try to push through the lower body movements so that you can "rest" with the upper body stuff. As always in this type of timed workout make sure that your movements are at full range and that you are taking breaks when your form diminishes.
During the week we will be working on basic kettlebell exercises for 10 rounds of 10. Pick three kettlebell exercises and perform them in sets of 10. We like to do power swings, crush push-ups, and front shoulder press. Make it fast, make it forcefull, and don't forget to start your timer!

Good Luck, work hard!

"50-30"

• 50 Air Squats
• 30 Push-ups
• 50 Lunges (25 ea leg)
• 30 Kipping pull-ups
• 50 Squat jumps
• 30 dips
• 50 1 leg box jumps (25 ea leg)
• 30 Barbbell shoulder press (65lbs)
• 50 Pistols (25 ea leg)
• 30 Knees to elbows
• record weight

This weekís workout is "Heavy DB clean and Jerk." This week we'll be working on increasing Olympic lift strength with a twist, we'll be using dumbbells only. This is helpful for those of you who don't feel extremely efficient with the true barbell Oly lifts. We'll be using all of the same principals of power, hip extension, speed, and strong receiving positions. So we'll be focusing on dumbbell clean and jerks. You may use one dumbbell at a time or both, it's up to how solid you feel with the independence of the right and left arm in these explosive movements. The jerk is always a little bit more challenging with the dumbbells due to the bigger focus on balance from left to right and good finishing overhead with both arms being their own entity. Whether you are using one arm or two the rules will always be the same, good starting position, good force from your legs up through your arms, full hip opening at the top, and finally quick turn over at the top (the dumbbells will end up above your shoulders with the palms in). We are still working strength so make sure you are really challenging yourself with the weight. As always we'll be aiming for a weight to achieve 5 sets of 5.
During the week we will be working on time limit workouts. This can be anything in the way of pre set exercises and reps as many rounds as you can do in 10-15-or 20 minutes. On of our favorite true Crossfit standard is Cindy, as many rounds as you can do in 20 minutes of 5 kipping pull-ups, 10 push-ups, 15 air squats. However if this is not your favorite pick three to four exercises and perform any number of reps (the harder the exercise typically will be lower reps) as long as you don't get too crazy and try to do 50 of anything. Here's one that we find to be a good challenge 15 minutes 10 box jumps 8 kettlebell squat press 6 burpees. You pick, you enjoy!

Good Luck, work hard!

"Heavy DB clean and jerk

• 10 reps at 50% max
• 8 reps at 70% max
• 6 reps at 80% max
• 5 of 5 at 90-95% max
• record weight

Here at the Progressive athlete we would like to greatly apologize for a missed week of WW's. The PA has moved and it has taken a week to get back up to speed and connected to the internet. We hope you survived none the less and kept up your amazing training!
This weekís workout is "Oh Man." This week we'll be focusing on some difficult kettlebell exercises. The flip catch is one of the more intimidating KB exercises we feature at the PA, make sure that you are comfortable enough with the movements to perform this WW. If you are not quite up to speed with these movements, drop the reps and treat the exercises as you would if you were doing a technique workout. For those of you who are comfortable with the flip catch make sure that you are using a hip drive (like you would in any good kettlebell swing) and receiving the bell in a FULL squat. The one arm flip catches will be performed all on one side for 10 reps then move as quickly as possible to the second arm. As always when racing the clock make sure to keep the rests to a minimum and push yourself to your limits.
During the week we will be working on distance rowing/cycling/or swimming. This will be for either time (20-30 minutes of high medium intensity) or for distance 5,000 meters on the row, 4-8 miles on the bike, or 1000 meters in the pool.

Good Luck, work hard!

"Oh Man" 6 rounds

• 10 35-45lb kettlebell flip catch
• 10 (each side) 25-35lb one arm kettlebell flip catch
• 50 yard sprint
• repeat for a total of 6 rounds
• record time

This week’s workout is "Heavy Front Squats." This week we'll be getting back to some strength work, mainly for the lower body but if you feel necessary you can also do strength bench press. For the fronts squats we'll be working to full depth and doing adequate warm-up. Remember as always with strength we'll be working up to your work set (5 of 5), it should take at least 3-4 warm-up sets before you reach your work weight. We'll be using active rest between sets, using Ab layouts or knees to elbows. Keep the abdominal work short, no more than 15 reps in any set. If you feel like you need more rest time between front squat sets feel free to hang out. The rest time between sets can be as little as 1 minute and as long as 5. Just make sure you are resting enough to recover some leg strength but not long enough to let your muscles cool and stiffen. Keep it heavy but always work towards the best possible form and technique
During the week we will be working on gymnastic exercises. This includes but is not limited to, kipping pull-ups, gymnastic push-ups, pistols, handstands, and ring dips/muscle ups. When working on these intensive movements make sure to take your time and allow for a lot of rest. Keep the reps low, no more than 6 reps of each exercise per round. Work hard to complete exercises to the best of your ability and really work the fluidity of each movement.

Good Luck, work hard!

"Heavy Front Squats"

• 10 empty bar front squats
• 10 front squats at 50% max
• 8 front squats at 70& max
• 6 front squats at 80% max
• 5 sests of 5 front squats at 90-95% max
• record weight

This week’s workout is "Count Up." In this WW we'll be getting back to the high rep workout, it's been a while and we figured there was no better way to start off a new year! In addition to this workout being high in reps it is also technically a count up workout (which as you know is always harder than going down). The exercises alternate from specific muscle groups to full body high cardio output moves. The goal is to perform all exercises with as little bit of stopping time as you can manage. This is not a chipper workout so you must complete all reps of any given exercise before moving on to the next. Work as hard as you can to keep the movements to full range of motion and to full power. It starts out nice and simple and ends with a bang, enjoy!
During the week we will be working on distance cardio, ideally a 5-10K run/swim/or row. This is a middle of the road endurance test so make sure to pace yourself so that you are putting forth quality effort without burning yourself out before the finish. Record your time at the beginning of the week and again at the end.

Good Luck, work hard!

"Count Up"

• 10 Pull-ups
• 20 Full KB Swings 35-45lbs
• 30 Box Jumps
• 40 Gymnastic Push-ups
• 50 Ab Layouts
• 60 Burpees
• 10 Pull-ups

This week’s workout is "Oh 9." In this WW we'll be working exclusively with 35-45lb dumbbells. The goal is to never release the weights from your hands, however if you must take a rest make your best effort to do so in between rounds or after the completion of all 5 reps of a given exercise. If you must drop the weight for the overhead press in the burpee you may do so but it is expected to use a bit of a dip in the shoulder press especially as you get to the latter rounds. Obviously this is a high power output workout so make sure to utilize full hip extension and use your leg strength as opposed to your arms. Keep up a good speed, keep your hips underneath you in the starting positions, and make sure to always use your explosive power.
During the week we will be working on rowing sprints. For sprint work we'll use distances from 250-500 meters, try to keep it no more than that as we are looking to improve the sprint time. Aim for 5 rounds of sprints with 1 minute to 5 minute rests between rounds. As always this can be active rest abs, active stretching, body weight exercises, anything that does not take away from your ability to sprint on the row. Make sure to record your sprint times.

Good Luck, work hard!

"Oh 9" 6 rounds

• 5 Full dumbbell split cleans 35-45lbs
• 5 Full dumbbell split snatches
• 5 Dumbbell burpees
• repeat for a total of 6 rounds
• record time

This week’s workout is "Ziggie." In this WW we'll be working exclusively with a 65lb barbell. We'll be doing a countdown by two's this time. The goal is to work through exercises without putting the bar down until you get through the full round. We'll start with 10 power snatches and the we'll attempt to move right into 10 overhead squats and finally finish with 10 overhead forward lunges (10 each leg!). If you must now is the time for rest (if you weren't taking a break in between exercises already), then as quickly as you can move to 8 of each exercise. We'll be dropping by 2 each round so we'll do 10-8-6-4 and 2 reps of everything.
During the week we will be working on Strength bench press and strict pull-ups. For the strength work, as always we'll be doing 3-4 warm-up sets before reaching your work weight then perform 5 or 5. You can either do abs in between sets or you can do your pull-ups. Do as many pull-ups as you can, if you cannot do a strict pull-up perform negatives. Negatives will be working the lowering part of a pull-up. We'll jump up to the top position and then lower yourself slowly and consistently down to the bottom position. Perform 5 negatives for 5-8 rounds.

Good Luck, work hard!

"Ziggie" 10-8-6-4-2

• 10 Power snatches 65-85lbs
• 10 Overhead squats 65-85lbs
• 10 Foward overhead lunges 65-85lbs (10 ea. leg)
• repeat all exercises for 8-6-4 and 2 reps
• record time

This week’s workout is "Stuck." In this WW we are getting back to the 21-15-9 formula. For this week's workout we'll be doing kipping pull-ups, dumbbell split snatch, and back extensions. The ultimate goal will be a race against the clock however it will be to your ultimate advantage to perform your exercises to the best technique possible as that will be the most efficient way to complete each task.
During the week we will be working on distance running or rowing. The distance will be relatively long for the PA, we'll be doing a 10K. You can perform this outside, on a track, or on a treadmill. Make sure to remember to record your time so you can compare the run at the beginning of the week to the one you do at the end of the week.

Good Luck, work hard!

"Stuck" 21-15-9

• 21 kipping pull-ups
• 21 30-35 dumbbell split snatch (using two dumbbells)
• 21 back extensions
• repeat all exercises for 15 reps
• repeat all exercises for 9 reps
• record time