Tuesday 7/1

1) Work up to a max complex of
3 TnG Power Cleans + 3 Push Press (no re-dip)

2) Clean Pulls 5 x 3 no TnG start at 100% of max Clean drive up, drive hips through and drop immediately reset and go

3) 10 min Ladder
1 C+J (165/115)
150m Sprint
2 C+J
150m Sprint
….

4) 4 rounds NFT
:30 Second Handstand Hold (against wall, but work on bringing feet off for freestanding)
GHR x 8
Banded Lateral Side steps 12'

5) Crossover symmetry 3 cycles

Monday 6/30

1) Front Squat 4 x 3 (80%)

2) Back Squat 4 x 3 (80%)

3) 15 minutes: Muscle-up transitions, Kipping on Ring, Rings to hips. Try holding a shirt or towel between your feet

4) EMOM for 12 Min
Even: 10 Strict Ring Dips
ODD: 10 Ring Rows (feet even with ring*)
* from now on if you see ring rows assume your feet are even with ring

5) For Time
3 Rounds
60 Air Squats
30 Hollow Rocks
6 Muscle-Ups

Saturday 6/28

1) EMOM for 10 minutes
Even: 5 Deadlifts (80% of max)
Odd: 10 Deadhang pull-ups

2) 5 min AMRAP
15 Deadlifts (225/155)
15 Cal on rower

rest 3 minutes

3) 4 min AMRAP
5 Hang Power Cleans (135/95)
5 Ring Rows (feet even with rings)

Friday 6/27

If you are competing tomorrow warm-up hit some light movements that you will see in your comp and then 15-20 mins of light cardio

Everyone else

1) 2 pause Snatch 10 x 1. pause below knee 1 count, pause above knee 1 count, finish the lift. This is a great time to practice gaining ground with your torso as the bar rises, as well as loading your hamstrings

2) Snatch Balance 5 x 2 at or above 100% of max snatch

3) Back Squat 3 x 4 at 75%

4) Handstand walking. line up the tumbling mat short side against the wall. Start out and kick up 1 mat section away from the wall and move your hands until your feet are supported by the wall.  Keep progressing back away from the wall. Spend 10-15 mins on this.
Goal is to walk the length of the mat multiple times in a row without faltering (might not happen today and that is ok) when you feel your wrist/shoulders getting achy call it
-In between attempts hit 10 GHDSU +10 GHR (total of 50 each)

5) For time:
2 rounds
30 HR Push-ups
15 OHS (135/95)
400m Run

Thursday 6/26

If you are competing this weekend do the following today and then take tomorrow off

1) Speed Deadlifts 10 x 1 at 60% of 1RM rest 30seconds
- These should be explosive from the ground up, drop and rest for 30 seconds


2) Partner WOD for total reps
4 mins at each station
Cal row (switch every 15)
Box Jump overs (24/20)
Rope Climbs
KBS( 55/35)
100m Sprint

1 person works at a time

If you are not competing this weekend
Hit the stuff tomorrow and 8am on Sat morning

1) 10 min Assault bike
Every time your pace drops below (300/250 watts) get off and do 10 burpees. Subtract the number of burpees you do from total calories

2) 10 min AD easy recovery ride

Wednesday 6/25

1) Finish warm-up with 5 sets of Max effort Front Lever hold (hold at whichever point in the progression you are at)

2) Front Squat 3 x 4 (75%) same weight as Monday

3) EMOM for 10 minutes

Even: Strict Press x 6 reps 70-75% (no failures but should get tough, you can re-rack)

ODD: 10 weighted ring rows, feet even with rings

4) 14 Min AMRAP

50 Dubs

7 Push Press (165/115)

11 Squats (165/115) *anyhow

14 KTE

5) Take a few minutes to practice getting comfortable holding a tripod

https://www.youtube.com/watch?v=j_PxZZ0lb8M

Tuesday 6/24

1) Work up to a heavy double hang snatch

2) EMOM for 10 mins
Hang Power Snatch + Hang Snatch - Start at 65% of 1RM, if you are pulling under nicely for the 2nd rep increase weight and build over the 10 rounds

3) 15-20 reps of negative 4" deficit HSPU.  Work only the down, Kick up to the wall begin lowering slowly and do not let your head touch the ground until you have counted to 7. If you start dropping and losing it way before 7 seconds do 1 more rep and call it

4) For Time:
50 Hollow Rocks
50 Burpees
50 Alt DB Snatch (50/30)
30 Hollow Rocks
30 Burpees
30 Alt DB Snatch

Monday 6/23

1) Front Squat 3 x 3 (75%)

2) Back Squat 3 x 3 (75%)

-These should be relatively easy sets of squats, work the explosiveness out of the bottom.

3) Practice butterfly pull-ups, if you are starting to get them. String them, if you are stringing them hit your chest to the bar. 3 x 15

4) For Time:
5 Rounds
20 Wallballs (20# for both, dudes 12 ft)
200m run
10 Pull-ups

Saturday 6/21

1) Finish warm up with muscle-up transitions

2) Power Snatch 5 x 3, not TnG all 5 sets should be within 5-10lbs of first set.  You should have to drop lower with each rep of the 3

3) 50 weighted Ring rows NFT
- these should be in sets of 3 minimum, pick a weight that is manageable for the 50 reps

4) For Time:
3 Rounds
25 GHDSU
5 Power Snatch (155/105)

Friday 6/20

1) Work up to a heavy double hang clean

2) EMOM for 10 mins
2 Hang Cleans + 2 Front Squats- Start at 65% of max clean, goal is to build over the 10 mins and hit the last few minutes at the same weight

3) Push Press 5 x 5 same weight as last Sat for the first 3 sets, then increase by 5-10lbs

4) For Time:
5 Rounds
5 HSPU
10 Back Loaded Lunges (115/75)
15 KBS (55/35)

Thursday 6/19

If you feel ok hit the intervals below. If you missed a workout make it up

1) Row intervals
10 rounds
:30 on
:30 off
right into
5 mins easy air dyne
right into
Row
10 Rounds
:30 on
:30 off

Wednesday 6/18

1) Snatch Hi-Pull 5 x 2 (100-105% of 1RM) not touch and go-for explosiveness

2) Snatch grip deadlift 6 x 2 (110-120% of 1RM) not TnG- for strength, shoulders and hips rise together

3) Close Grip Bench Press 5 x 5

4) For Time:
40 Burpee Broad Jumps (4')
30 Deadlifts (250/165)
400m run

Tuesday 6/17

1) Back Squat 3 x 8 (65%)

2) EMOM
0-3: 5 dead hang C2B (20 total)
4-8: 6 dead hang pull ups (30 total)
9-13: 10 ring rows feet even with rings (50 total)
- if you feel this will be easy (you body weight ninjas) add a vest

3) 12 min AMRAP
15 TTB
30 Air Squats
60 Dubs

4) Back Squat 3 x 8 (65%)

Monday 6/16

1) Clean and Jerk 1 x 5, 1 x 3, 1 x 2, 3 x 1.
not tng drop the earlier sets and reset.

2) Front Squat 1 x 6 (72%), 1 x 4 (77%), 3 x 2 (82%), 1 x 4 (82%), 1 x 6 (82%)

3) Every :90 for 5 rounds
10 HSPU begin with strict and do as many as possible to open each round (until the :30-:40), then kip the rest

4) "Grace"
30 Clean and Jerks (135/95)

5) 3 x 1000m row
2 min rest between efforts.

Saturday 6/14

1) Snatch Balance 5 x 2 at 100-105% max snatch

2) Push Press 5x5 heavy as possible for 5 tng

3) Gymnastics Skillz 10-15 mins
a) Front lever progressions
b) muscle-up transitions OR strict MU OR stringing them
c) L-Sit rope climb half way and very very slow negative

Work through each section hitting a couple attempts and cycling on

4) 15 Min AMRAP
Thursdays .com workout
2 Rope climbs
20 Wallballs (20/14) 10'
200m Run

5) 3 Rds NFT
GHR x 8
Crossover symmetry cycle

Friday 6/13

1) Clean 1 x 4, 1 x 3, 1 x 2, 3 x 1 Find a 1 RM
The earlier sets are not touch and go. Drop reset as if you were going to clean 500# for every rep

2) For Time:
3 Rounds
10 Cleans (165/115)
15 Box Overs (24/20)

3) Tabata Hollow Rocks

Thursday 6/12

1) 4 rounds NFT:
10 Deadhang C2B
10 Banded Hip ext (each leg)
12' banded lateral side steps

2) 25 mins cardio
5 min easy/moderate run
15 min (30s on/30s off) air dyne sprints
5 min easy/moderate run

Wednesday 6/11

1) Jerk (ideally split) 1 x 6, 1 x 4, 1 x 2, 3 x 1 find a max

2) Every 2 mins for 10 mins
3 Front Squat + 3 Jerks using 75-77% from above

3) 3 Rounds for time:
25/20 cal Airdyne
32' handstand walk (16' out 16' back) equivalent of 4 mats

4) 14 Min AMRAP
200m Run
10 Push Press (95/65)
10 Bar facing burpees

Tuesday 6/10

1) Deadlift 5 x 5 at 70%, then back off the weight and go for a 10RM- make 1 attempt and be smart

2) Every 2 minutes for 10 minutes
Strict TTB x 6 (if you can't do strict, kip up and control the descent)
1 Arm OH KB Squat x 5 each arm (whatever weight you are comfortable with, play around with this one before you start)

3) 7 Min AMRAP
11 V-ups
11 KBS (70/55)

4) 3 Rounds NFT
1 cycle on crossover symmetry
8 GHR
12" each way of banded lateral side steps

Monday 6/9

Here we go

1) Max snatch… do whatever you need to do to loosen up. If you miss a weight 3 times in a row drop down 10# hit it, go up 5# hit it then re-try if you miss the re-try call it a day

2) Back Squat 5 x 5 at 75%

3) 4 Rounds NFT:
15 Ring Rows (feet at box height)
15 Strict Ring Dips

4) "Open Test"
20 Min AMRAP
50 Wallballs (20/14)
50 Box Jumps (24/20)
40 Dubs
40 TTB
30 C2B
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle ups