Monday 9/1

If you can get to the gym around 9 so we can knock out the BS and P before 10am

1) Wendler Back Squat week 2

2) Wendler Press week 2

3) For Time:
"Bull"

2 Rounds
200 Dubs
50 OHS (135/95)
50 Pull-ups
1 mile run

Saturday 8/30

Again try to make it to the 9am or 10am class to do this with the class

1) For Time:
"Murph"

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

partition the reps however you like however you must start and finish with a mile run

Friday 8/29

Tomorrow I want everyone to show up to either the 9am or 10am class and do the workout with the class. (Zach and Nina I know that might be a stretch for you lol. I am sure Bill will be doing the wod after the classes, however I want all of you to make the effort to show up at 9am or 10am have fun with the class) Then get out of the gym and go enjoy the holiday weekend.

Monday class is at 10am I would like all of you to be there for that one as well (if able), If you can wake up earlier do so and meet at the gym around 9am to get our Wendler back squat and press out of the way.

Tuesday is most likely going to be a very light rest ish day


1) Front squat week 1

2) CG bench week 1

3) OH Lunges 3 x 10 (5L/5R) heavy across but no shuffling

4a) Pendlay row 3 x 10 reps, no bounce all arms and upper back
4b) Weighted hanging leg raises 3 x 10 (put a DB between your feet and with abs only bring knees up as high as possible)

5) 5 minutes for as many reps as possible
45 cal row
15 power snatches (135/95)

rest 12 minutes

5 minutes for as many reps as possible
45 cal row
15 power clean and jerks (155/105)

Thursday 8/28

Rest or make-up any of the lifts you missed

Wednesday 8/27

1) Deadlift week 1

2) Every 90 seconds for 15 minutes
2 Hang Clean + 2 Split Jerk (70-75%) lower percentage to work foot placement on jerk and make cleans perfect

3) For Time:
10-1
Thrusters (105/70)
Start each round with 25 double unders

4) 10 minute easy Airdyne ride.  This should keep you sweating a little but recovery

5a) 50 banded face pulls https://www.youtube.com/watch?v=IndIttUTNMU
5b) 2 sets 8 reps GHR, 1 set ME GHR
5c) L-Sit hold ME x 3 shoot for longer than 15 seconds each time
-Split 4 up however you like

Tuesday 8/26

1) Finish Warm-up with
Girls and guys if needed work on MU transitions and kipping rings to hips.

2) 5 Rounds NFT (don't dawdle)
ME Deadhang Pull-ups
8 PVC OH Pistols (4L/4R)
15 GHDSU
-for the deadhangs if you can rep out 12+ add weight
-if at any point you get less than 8 do a second set

3) 24 Min AMRAP
200m Run
16 Hollow Rocks
12 C2B
200m Run
12 Burpees
16 Box Jumps (24/20)

4) 4 Rounds NFT
Banded side steps 12'
Crossover symmetry

Monday 8/25

1) Wendler Back Squat Week 1

2) Wendler Press Week 1

3) EMOM for 10 Minutes
1 Hi Hang Snatch (at or near 90%)

4) 2 Minute Max distance handstand walk

5) For Time:
Squat Isabel
30 Snatches (135/95)

6) 2K Row at 85-90%

Saturday 8/23

1) Snatch OR Clean and Jerk whichever you want to hit (or if your working with Jon tomorrow hit the opposite) 2 reps EMOM for 10 minutes. Heavy but you should not miss a lift (if you do it's ok move on)

2) With a running clock:
0-8:00
1-2-3-4-5
Bar Muscle up (or rings if needed)
6
135/95 OH Lunges (3L/3R) before each set of BU

8:00-12:00
Run 400m with (2 25# plates/2 15# plates)

12:00-26:00
1000m row
20 Strict Press (105/70)
500m Row
15 Push Press (155/105)
250m row
10 Push Jerk (205/135)

26:00-30:00
Run 400m with (45/25)

30:00-46:00
5 Rounds
5 DB Hang cleans (50/40)
15 TTB
30 Dubs

46:-50:00
Run 400m

50:00-60:00
50 GI Janes

Friday 8/22

Ok so we are finishing up testing our strength movements today.  For the next 14 weeks we are going to be hitting Wendler. I am going to email everyone the template for this.  If you do not get it send me an email at crossfitroyalty@gmail.com

Also for the next 14 weeks I want you using your best ever clean, snatch, jerk and C+J numbers for the other lifts will we will be mixing in.

1) Max Deadlift

2) Max close grip bench press
-For this try and place your hands at the start of the knurling or a little tighter, keep your elbows from bowing out

3) 3 rounds NFT
:30 L-Sit hold (total time)
10 single arm OHS (5R/5L)

4) For Time:
50 Wallballs (20/14)
50 Deadlifts (185/125)
50 Wallballs (20/14)

Thursday 8/20

 If you can plan to go to the gym with someone

1) Spend a few minutes each on the freestanding HSPU with a partner from tues.  (video is there)

2) Four 4 minute runs resting 1 minute between run.  These should not be max effort runs but they should be challenging, think of it not of a pace you could sustain for a prolonged period of time.  Try and do this with a partner so you have someone to pace off of.  For example I would try to run with Bill  and Bill's goal is to leave me in the dust. My goal is to keep him in my sight.  Use the mile loop or run 400ms someone ideally has a watch/timer

Wednesday 8/20

1) Max Front Squat

2) 10-15 mins Butterfly C2B practice work on stringing them. I don't care if the 2nd or 3rd reps don't count try and force yourself to kip and get comfortable with the timing
-If you can do more that 10 unbroken hit 5 x 7 weighted dead hang C2B

3) Two 6 minute Ladders
500m Row to open
1 Front Squat (155/105)
1 C2B
2 FS
2 C2B
….

Focus on unbroken throughout fight for this

rest 4 minutes between ladders

score separately

4) 3 Rounds NFT
Max effort GHR
Banded lateral side steps 16' each way
1:00 plank hold

Tuesday 8/19

1) Finish your warm-up by grabbing a partner and play around with partner free standing handstand push-ups
https://www.youtube.com/watch?v=2GwgkjbHok8

2) Snatch Hi-Pull 3 x 2 (85%) 2 x 2 (95%), 3 x 1 (105%)
For the first two weights, do not drop, hold on and reset at the bottom BUT not TnG.  work the grip

3) Max Strict Press no more than 3 missed lifts, belt up once you get close

4)  For Time:
15 HSPU
20 Box jump overs (24/20)
25 KBS (70/55)
30 HSPU
40 Box Jump overs
50 KBS

5) If you have time mess around with front lever, L-sit and skin the cat…if you don't have time skip to

6) 3 cycles of crossover symmetry

Monday 8/18

1) Clean 12 x 1 at 75% these should be smooth and easy and perfect. Use it as a warm-up for max squat rest :30-:45 seconds between lifts

2) Back Squat for max. Take 20 minutes. No more than 2 fails at 1 weight

3) EMOM for 16 minutes
EVEN: 8-10 weighted ring rows (feet on box)
ODD: 6 RDL (you choose weight) load hamstrings

4) 16 minute AMRAP
400m Run
30 Sit-ups
20 Alt Back Loaded lunges (95/65)

Saturday 8/16

Let's have some fun today just straight wod'ing. First two are intervals from .com over the last week

#1 and 2 are interchangeable half will do 1 and half 2 or whatever

1) 10 1 Minute Rounds
3 Deadlifts (315/205)
60 Yard Shuttle sprint (we will figure this out)
Remaining time Max rep burpees

2 minute rest between rounds

-This will take us to 28 minutes, rest to 40 minutes

2) 10 2 minute Rounds of:
5 pull-ups
10 push-ups
15 Air Squats
5 Pulls-ups
10 Push-ups
15 Air Squats
Row for Calories in remaining time

Rest 1 minute between rounds

Each round for 1 and 2 are scored separately

This will take us to 69 minutes (Sixty Nine……)

Then we will get outside set-up and go HAM with some fun stuff, be ready for dudes vs. chicks assuming the numbers work but we generally have a sausage fest so we will see

Friday 8/15

1) Hang Snatch + 2 Snatch.  NOT TnG drop and reset. x 5 work to a max 3 reps

2) Snatch Balance +  OHS in snatch grip x 6 feel this out see how the wider grip feels

3) 10 Rounds NFT
15 ft unbroken Handstand walk (or practice it)-4 attempts per round max
7 Deadhang pullups

4) For Time:
3 Rounds
60 Dubs
20 OHS (95/65)
400m run

5) 4 rounds NFT
30/10 Cal of airdyne ME
Crossover symmetry cycle
Banded hip ext x 10 each leg

Thursday 8/14

1) 4 x 1k Row
rest 90 seconds

try to keep the rows within 5 seconds of each other.  Go on feel, if you feel good push this if not just sweat and move

Wednesday 8/13

1) Back Squat 5 x 1 (92-95% or close to it) then 3 x 2 at same weight…go get some

2) Shortly after finishing #1 30 back squats for time (225/155) re-rack as needed

3) Strict press 8 x 4. Pick a weight where 4 is manageable early on but will get tough in later sets

4) 4 Rounds NFT
6 weighted pistols (3/3)
8 GHR
10 weighted push-ups

5) Climb as high as possible:
Death by 10m
Min 1:
5 10m sprints
Min 2:
6 10m Sprints
Min 3:
7 10 m Sprints
….
Touch both hands behind line
score is last completed number within the minute
once you fail start over at 5 again

20 minutes

Tuesday 8/12

1) Power Snatch 3 x 3, 3 x 2.  These should be TnG first working set should be heavy, start dropping under

2) Snatch Grip DL 5 x 2. For this stand on a 25# plate (use two if needed 1 for R foot 1 for L foot) Drop and reset.  You need to stay crazy tight. These should be above 100% max snatch

3) 4 trips up and back sled drag 180-225/125-155

4) 6 Rounds for time:
8 Pull-ups
12 KBS Snatch (55/35) (see how the 70/55 feels after the snatch DL, ideally use those but see how you feel don't be dumb its August)
14 GHDSU- set up a 55# kb or equivalent and touch the handle

5) 2 Min ME AD
1 min rest walk around
2 Min ME AD
1 min rest walk around
1 Min ME AD
1 min rest walk around
1 min ME AD
5 min cool down

The Both 2 min efforts should be similar in calorie output.  I.e. 17 on assault, then for the 1 min effort try to best 1/2 of your 2 min total

Monday 8/11

1) Front Squat 8 x 1 (95%)

2) Quickly work up to a near max clean and jerk
-For now and in the future when it says quickly work up to a near max. Take 10-12 minutes and hit 7-8 lifts dont spend alot of time here going for a new PR. If it feels good make big jumps if your off make smaller ones and call it

3) EMOM for 20 minutes
Even: Clean + Hang Clean + Front Squat + 2 Jerks (Start at 75%, if you can add later only small jumps)
ODD: 3-5 Muscle ups or 7 C2B + 7 Ring Dips

4) hit your gymnastics skills for 10-15 mins as recovery from emom

5) 10 min AMRAP
10 Clusters (115/75)
150m Run
10 Ring Dips

Saturday 8/9

1) Snatch Balance 10 x 2, work up to a heavy 2 by set 5 and hold steady for the remaining

2) Back Squat 5 x 2 (92)

3) Muscle-up transitions/banded strict muscle-ups Dudes go on high bar

4) EMOM for 10 minutes:
Even: 3 rope climbs
Odd: Snatch these should be full and try and hit 4-6 unbroken reps. Play around with the weight

5) 5 Rounds for time:
50 yard Prowler push (365/225)
15 C2B
5 Front Squats (245/160)- From Rack
15 Burpees
500m Row

-attempt to run from prowler to gym, gym to prowler

Friday 8/8

1) Finish warm up with
3 rounds:
10 OHS 75/55
15 GHDSU
-This is for time BUT Since the OHS is light try and use a much more narrow grip that usual, work in the mobility into this mini wod

2) Hang Clean 5 x 3 challenge yourself to find a heavy weight early on and hold it or go slightly heavier

3) Deadlift 8 x 2 (90%) TnG

4) weighted deadhangs 5 x 5
accumulate 2:00 L-sit


5) For Time:
10-1
 Deadlifts (225/155)
1-10
HSPU

Thursday 8/7

3 Options for today: Pick the one that you feel fits with how your body is feeling, or the one you need work on the most.

#1 depending on how your knees feel: 2 mile run at a consistent pace not a jog a legit run, but no where near maximal

#2 4 Rounds of Airdyne/Assault
30 seconds sprint 15 seconds rest
45 seconds sprint 30 seconds rest
1 min sprint 45 seconds rest (start over)

#3 4K row at 75-80% start out at a pace you can sustain for the duration.  Don't go the first 500m at 1:42 pace and then never see below 1:55 for the remainder.  Try and hold this slightly slower than your 2K pace

Wednesday 8/6

1) Finish warm-up with 3 rounds:
25/7 Cal of air dyne/assault
32' Handstand walk (4 mats out 4 mats back)

2) Strict Press 5 x 2 (90%)

3) Push Press 5 x 2 (90%) don't have to be TnG

4) M/F partner's ideally
For Time:
400m Run (together holding a band)
40 Wallballs (20/14)
40 Box jumps (24/20)

- Must hold WB for partner to get reps split evenly
-Box jumps must switch height split reps evenly

5) Pick a gymnastics movement you are working on and within 5 minutes of finishing #4 hit 10-40 reps depending on what it is.  Muscle ups/Bar Muscle-ups can be 10ish C2B 30ish etc.  Do them as fast as possible

Tuesday 8/5

1) Finish warm-up with 35-50 weighted GHDSU use whatever medball is comfortable and put a box at the base so you don't have to go to floor to touch

2) Front Squat 2 x 3 (85%), 5 x 2 (92%)

3) Power Clean x 10 (feel it out a go for a 10RM)

4) 5 Rounds NFT
4 Weighted Pistols (whatever weight you can make these clean)
6 Pendlay Row (heavier than Sat but strict)
8 GHR

5) 12 Minute AMRAP
10 Ring Rows
20 KBS (70/55)
30 Anchored sit-ups

Monday 8/4

1) EMOM for 10
Snatch Hi-Pull  at > 120%

2) EMOM for 10
Pause Snatch  70% (3 count)

3) Behind the neck Snatch Press 5 x 3
+ 15 Single ARM OHS (each arm total)

4)
90 seconds ME Muscle-ups
rest 2 minutes
90 seconds ME Deficit HSPU (4"/2")
rest 2 minutes
90 seconds ME C2B
rest 2 minutes
90 seconds ME ring dips
- If you know you may get 0-5 reps of any of these work the progressions instead and go for 2 minutes
i.e. MU sub 2 minute max effort ring rows (then after work transitions)
or No deficit HSPU

5) For Time:

10 Burpee Box Jumps (24/20)

100m Sprint (to the R)

10 Burpee Broad jump (4')

100m Sprint

10 Burpee TTB

100m Sprint

10 Burpee Box overs (24/20)

100m Sprint

10 Burpee to target (12"/9")

100m Sprint

10 Burpee Pull-ups

100m Sprint

10 Lateral Hop Burpees (Feet must touch 45# plate)

100m Sprint

10 Burpees

100m Sprint

Saturday 8/2

We will finish warming up with more gymnastics (skin the cat, muscle up transitions, kipping ring dips etc.)

1) 2 Hang Snatch x 10 start out at 70% and work up in little increments as long as its clean

2) Back Squat 3 x 10 (60-65%) keep rest under 2 mins

3) 4 Rounds NFT
10 Deadlifts (these should be fast choose a weight you can rep out)
20 GHDSU

4) 3 x 15 C2B pull-ups rest as needed (if you cannot do 15 in a row, do as many max effort sets as it takes to get to 45 reps resting as needed)

5) "Seven"
7 Rounds
7 HSPU
7 Thrusters (135/95)
7 KTE
7 DL (245/165)
7 Burpees
7 KBS (70/55)
7 Pull-ups

6) We will see what the weather is like