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