Thursday 12/31

For Time in teams of 3:
153 KBS (55/35)
153 Pistols
153 Push Press (115/75)
153 TTB
153 Burpees

while one person is working on the chipper the other two will be working on finishing
1000 Double unders
250 Cal row

Determine as a team how you would like to rotate

Wednesday 12/30

1) Back Squat 2 x 7, 2 x 5, 2 x 3
-take your time on this, go heavy the first set then try and increase for the 2nd set at each rep scheme

2) For Time:
5 Rounds
400m Run
10 Bench press (70% of max)- if able with the bench and rack if not use the DBs with the class
10 Strict Pull-ups

3) 4 rounds NFT
Front Rack Walk -set-up the 2 squat racks in the front of the gym facing each other, try to use 100% or higher of 1rm front squat
Banded face pulls x 12
DB tricep skull crusher x 10 (keep it light ish, don't strain and use shoulder focus solely on the triceps)

Tuesday 12/29

1) Clean Hi Pull 7 x 2 (100%) not touch and go, return bar to floor and reset

2) Clean Deadlift 7 x 2 (>100%) not touch and go, return bar to floor and rest
- banded side steps at some point during 1+2 4 x 12'

3) In teams of 4 (5 if the class dictates)
15 min As many reps as possible
Cal AB
Burpee box overs (24/20)
Deadlifts (225/155)
V-ups

Any order of exercises.  Assault bike paces the workout. Rotate 20/15 cal on AB

4) 8 minutes for as many meters as possible on rower
Every 2:00 starting at 0:00 Hold a L-sit for a total of :30

Monday 12/28

1) 3 Hang Snatches x 4, 2 Hang Snatches x 3

2) OHS 7 x 2 climbing
-Accumulate 2:30 of weighted 6"
-Banded GM 5 x 12

3) For Time:
25 Wallballs (2014)
25 Pull-ups
25 Ring Dips
25 Cal Row
25 OHS (95/65)
25 Cal Row
25 Ring Dips
25 Pull-ups
25 Wallballs (20/14)

4) For Time:
40 Push Press (you pick the weight)
60 Ring Rows
80 Cal AB

partition however you like

Saturday 12/26

Running clock

10 min AMRAP
12 OH Lunges (115/75)
2 Rope climbs
36 Dubs

rest 5 minutes

at 15:00
10 min EMOM
3 Hang Cleans increase load when possible

at 25:00
13 min Ladder
800m run buy-in
3 HSPU
3 KBS (70/55)

rest 5 minutes

at 43:00
EMOM for 10
4 Hang Power Snatch increase load when possible

rest 7

at 60:00
For Time:
From .com 12/14/15
5 rounds
250m row
25 Thrusters (45/30)
15 TTB

Thursday 12/24

1) "CrossFit for Hope"
3 Rounds
Burpees
Power Snatch (75/55)
Box Jumps (24/20)
Thrusters (24/20)
C2B

1 minute at each station. 1 min rest between rounds

rest 8 minutes

at 25:00

2) For time with a partner
50 Burpee Box Jumps (24/20)
40 Clean and Jerks (165/115)
30 Muslce-ups

Wednesday 12/23

1) Deadlift to a moderatley heavy 7 reps
- for this do not touch and go, return the bar to the floor, pause reset and pull again.

2) Double DB bent over row 4 x 10

3) If you are able depending on class size in teams of 2 (teams of 3 if you have to) accumulate as many reps as possible in
2 rounds:
4 min ME AB cal
4 min ME Cal Row
4 Min ME 20m shuttle run (10 down 10 back=1 )

Tuesday 12/22

1) Snatch Balance + OHS x 10

2) For Time:
60 KBS (55/35)
5 rounds
15 Push-ups
12 TTB

3) 4 Rounds NFT:
12' banded side step
Single arm OH KB walk length of gym then switch

4) For Time:
21-15-9
SOH (135/95)
Box Jump over (24/20)
-Starting at 0:00 and every 2 minute 6 strict pull-ups

Monday 12/21

1) Work to a heavy double clean and jerk. you can drop and reset

2) Max complex of:

2 Front Squats + 2 Split jerks 

-Straight leg raises 5 x 20

3) 12 Min AMRAP

21 Wallballs (20/14)

15 SDHP (75/55)

32 Double unders 

4) For Time:

5 Rounds

20 Cal Row

12 Ring Dips 

Saturday 12/19

Two classes today 9am and 10:15am

For Time:
1 muscle-up (bar or rings)
2 Thrusters (115/75)
3 SOH (115/75)
4 Front Racked Lunges (115/75)
5 Hang Power Cleans (115/75)
6 Deadlifts (115/75)
7 Box Jumps (24/20)
8 Burpees over the bar lateral
9 Pull-ups
10 TTB
11 OHS (115/75)
120 Dubs

Friday 12/18

1) Long Snatch Session 

Start out with 

1 power snatch every :15 for 1 minute

rest :30 and add 5-10#

1 power Snatch every :15 for 1 minute

rest :30 and add 5-10#

continue in this fashion until you will not be able to complete the work 

then 1 snatch every :20  for 1 minute

rest :30 and add 5-10#

1 snantch ever :20 for 1 minute 

rest :30 and add 5-10#

You can make this as hard or as easy as you like. You can rest between power snatch and then the snatch or you can jump right in. If you want you can start at 55# and add 5# every round so you end up doing 100+ snatches if you think you need the work. Or you can start at 165 and add 10# and be done in a few rounds. Totally up to you and how you are feeling

2) For Time:

3 rounds

400m Row

30 Sit-ups

20 DB Snatch (50/30)

Thursday 12/17

Feel it out today maybe take a day off.  Or jump in with the classes gymnastics work

Every 4 minutes
2 Rounds for Time
6 4" deficit HSPU
6 C2B

add 2 reps after each successful completed round

Wednesday 12/16

1) Back Squat 1 x 10 (75%) 1 x 10 (80%)

2) Front Squat 3 x 3 heavy triples

3) 2 min Max Cal AB

rest 2 minutes

4) For Time:
30 Cleans (at 70% of max clean)

5) Row 4500m in 250m hard 500m easy segments

Tuesday 12/15

1) Cycle through
DB Strict Press 3 x 10
Ring Rows 3 x 10
Banded side steps 3 x 12'
GHR 3 x 10

2) Within 5 sets find a max 4 reps hang squat clean

3) 10 min AMRAP
1000m Row buy-in
20 SOH (115/75)
20 Box Jump overs (24/20)

4) For Time:
27-21-15-9
GHDSU
54-42-30-18
Double unders

Monday 12/14

1) Power Snatch 2 x 5, 2 x 4, 2 x 3 start at a heavy 5 and try and increase over all sets.

2) Snatch Hi Pull 8 x 1 >105%

3) Snatch Push press 5 x 3

4) For Time:
5 Rounds
9 C2B
6 Burpees over the bar
3 Deadlifts (365/225)

5) 5 rounds for max distance
10 strokes on the rower
10 push-ups

Saturday 12/12

Ok so couple options for todays workout depending on what the class decided for yesterday

I was thinking on repeating a past open workout

possibly 15.1
9 min AMRAP of
15 TTB
10 Deadlifts (115/75)
5 Snatches (115/75)

at 9min mark you have 6 minutes to eat a max C+J

or 15.3 or 14.4
14 mins
7 muscle-ups
50 WB
100 Dubs

14 mins
60 Cal Row
50 TTB
40 WBs
30 Cleans (135/95)
20 Muscle ups

OR really depending on how you all feel you can hit the Monster Mash from Pat Sherwood

Teams of 2 complete for time (partition reps and distance however you like)
100 Thrusters (95/65)
80 Burpee Box Jumps (24/20)
60 Bar Muscle-ups
4k Row
2 mile run (you could sub Assault bike here if it is too cold)

rest 5 minutes

50 Power Cleans (155/105)
50 OHS (155/105)

rest 5 minutes
100 GHDSU
100 Cal Assault bike

Friday 12/11

Throughout the week try and mix in some extra work listed below when you feel you can get it in and appropriate

1) Work up to a heavy snatch single within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Snatch every :20 for as long as possible

-Also through out the week work some accessory snatch work, hi-pulls/DL etc.

2) Work to a heavy Clean and jerk within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Clean and Jerk every :25 for as long as possible

-Also through out the week work some accessory C+J. pulls/DL/Push Press/ Split Jerks

3) OHS 7 x 2 heavy across

4) Front Squat work to a heavy 3 second pause in the bottom single
-Then 3 x 3 at above weight

5) Back Loaded lunges
4 x 12 increasing in load

6) For Time:
30-20-10
GHDSU
9-7-5
Muscle-ups

7) 3 min ladder
1 Deadlift (275/185)
1 Thruster (135/95)
2 Deadlifts
2 Thrusters
...
rest 2 mins
Start over

8) EMOM for 16 minutes
Min 1: Max HSPU
Min 2: Max Pistols
Min 3: Max Cal AB
Min 4: rest

9) Row 4 x 1500m
rest 2:30 between attempts

10) For time- sprint FGB
40 Wallballs
40 SDLHP (75/55)
40 Box Jumps (20)
40 Push Press (75/55)
40 Cal Row

This is a very general over view. If you can get it in do so. If you want to add in other stuff feel free.  Just listen to your bodies.

Thursday 12/10

Throughout the week try and mix in some extra work listed below when you feel you can get it in and appropriate

1) Work up to a heavy snatch single within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Snatch every :20 for as long as possible

-Also through out the week work some accessory snatch work, hi-pulls/DL etc.

2) Work to a heavy Clean and jerk within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Clean and Jerk every :25 for as long as possible

-Also through out the week work some accessory C+J. pulls/DL/Push Press/ Split Jerks

3) OHS 7 x 2 heavy across

4) Front Squat work to a heavy 3 second pause in the bottom single
-Then 3 x 3 at above weight

5) Back Loaded lunges
4 x 12 increasing in load

6) For Time:
30-20-10
GHDSU
9-7-5
Muscle-ups

7) 3 min ladder
1 Deadlift (275/185)
1 Thruster (135/95)
2 Deadlifts
2 Thrusters
...
rest 2 mins
Start over

8) EMOM for 16 minutes
Min 1: Max HSPU
Min 2: Max Pistols
Min 3: Max Cal AB
Min 4: rest

9) Row 4 x 1500m
rest 2:30 between attempts

10) For time- sprint FGB
40 Wallballs
40 SDLHP (75/55)
40 Box Jumps (20)
40 Push Press (75/55)
40 Cal Row

This is a very general over view. If you can get it in do so. If you want to add in other stuff feel free.  Just listen to your bodies.

Wednesday 12/9

Throughout the week try and mix in some extra work listed below when you feel you can get it in and appropriate

1) Work up to a heavy snatch single within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Snatch every :20 for as long as possible

-Also through out the week work some accessory snatch work, hi-pulls/DL etc.

2) Work to a heavy Clean and jerk within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Clean and Jerk every :25 for as long as possible

-Also through out the week work some accessory C+J. pulls/DL/Push Press/ Split Jerks

3) OHS 7 x 2 heavy across

4) Front Squat work to a heavy 3 second pause in the bottom single
-Then 3 x 3 at above weight

5) Back Loaded lunges
4 x 12 increasing in load

6) For Time:
30-20-10
GHDSU
9-7-5
Muscle-ups

7) 3 min ladder
1 Deadlift (275/185)
1 Thruster (135/95)
2 Deadlifts
2 Thrusters
...
rest 2 mins
Start over

8) EMOM for 16 minutes
Min 1: Max HSPU
Min 2: Max Pistols
Min 3: Max Cal AB
Min 4: rest

9) Row 4 x 1500m
rest 2:30 between attempts

10) For time- sprint FGB
40 Wallballs
40 SDLHP (75/55)
40 Box Jumps (20)
40 Push Press (75/55)
40 Cal Row

This is a very general over view. If you can get it in do so. If you want to add in other stuff feel free.  Just listen to your bodies.

Tuesday 12/8

Throughout the week try and mix in some extra work listed below when you feel you can get it in and appropriate

1) Work up to a heavy snatch single within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Snatch every :20 for as long as possible

-Also through out the week work some accessory snatch work, hi-pulls/DL etc.

2) Work to a heavy Clean and jerk within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Clean and Jerk every :25 for as long as possible

-Also through out the week work some accessory C+J. pulls/DL/Push Press/ Split Jerks

3) OHS 7 x 2 heavy across

4) Front Squat work to a heavy 3 second pause in the bottom single
-Then 3 x 3 at above weight

5) Back Loaded lunges
4 x 12 increasing in load

6) For Time:
30-20-10
GHDSU
9-7-5
Muscle-ups

7) 3 min ladder
1 Deadlift (275/185)
1 Thruster (135/95)
2 Deadlifts
2 Thrusters
...
rest 2 mins
Start over

8) EMOM for 16 minutes
Min 1: Max HSPU
Min 2: Max Pistols
Min 3: Max Cal AB
Min 4: rest

9) Row 4 x 1500m
rest 2:30 between attempts

10) For time- sprint FGB
40 Wallballs
40 SDLHP (75/55)
40 Box Jumps (20)
40 Push Press (75/55)
40 Cal Row

This is a very general over view. If you can get it in do so. If you want to add in other stuff feel free.  Just listen to your bodies.

Monday 12/7

A week of unknown should be fun and a change of pace.

Throughout the week try and mix in some extra work listed below when you feel you can get it in and appropriate

1) Work up to a heavy snatch single within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Snatch every :20 for as long as possible

-Also through out the week work some accessory snatch work, hi-pulls/DL etc.

2) Work to a heavy Clean and jerk within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Clean and Jerk every :25 for as long as possible

-Also through out the week work some accessory C+J. pulls/DL/Push Press/ Split Jerks

3) OHS 7 x 2 heavy across

4) Front Squat work to a heavy 3 second pause in the bottom single
-Then 3 x 3 at above weight

5) Back Loaded lunges
4 x 12 increasing in load

6) For Time:
30-20-10
GHDSU
9-7-5
Muscle-ups

7) 3 min ladder
1 Deadlift (275/185)
1 Thruster (135/95)
2 Deadlifts
2 Thrusters
...
rest 2 mins
Start over

8) EMOM for 16 minutes
Min 1: Max HSPU
Min 2: Max Pistols
Min 3: Max Cal AB
Min 4: rest

9) Row 4 x 1500m
rest 2:30 between attempts

10) For time- sprint FGB
40 Wallballs
40 SDLHP (75/55)
40 Box Jumps (20)
40 Push Press (75/55)
40 Cal Row

This is a very general over view. If you can get it in do so. If you want to add in other stuff feel free.  Just listen to your bodies.

Saturday will be whatever you all decided to get into after the week.

Saturday 12/5

1) Max Bench

2) For Time:

With a partner 

40-50 Muscle-ups

-everytime you come off the rings you have to do 5 DB DL (70/50)

3) Pair Up but complete individually 

3 rounds 

3 min AMRAP

30 Wallballs (20/14)

5 Power Clean and Jerk - you pick the weight but make it heavy 

Remaining time Max Cal Assault Bike

3 min AMRAP

10 Burpees 

1 Legless Rope Climb

10 DB thrusters (50/30)

remaining time max cal row

3 min AMRAP

8 Front Squats- same weight as C+J (or heavier)

32 TTB

remaining time AMRAP Dubs. 

1 person works while the other rests. Cycle through each station before starting over for a total of 3 rounds 

Score each round of Bike Cal, Row Cal and Dubs separately 

you should get to the max effort portion around 1:45 or before. If in later rounds you hit 2 minutes scale and jump on for the ME portion 

Friday 12/4

The class is going to take up the vast majority of the gym today so if you can get in early or between classes great, if not jump in the fun and then get this done during open gym



1)
 Every 2 minutes for 6 minutes
3 Hi Hang Snatches (65%)
Every 2 minutes for 6 minutes
High Hang + Hang Snatch (65-70%)
Every 2 minutes for 6 minutes
Hang Snatch+ Snatch (70-75%)
Every 2 minutes for 6 minutes
Snatch Hi-Pull + Snatch (75-85%)
-This is 12 sets on a continuous clock

2) 5 rounds NFT
12 Strict Pull-ups
12 Strict Dips
18 GHDSU
18 Banded Good mornings

Thursday 12/3

1) 1 set ME Back Squat at 70% of max

2) 2 x 1000m row
rest 2 minutes between
4 x 500m row
rest 1 min between
8 x 250m
rest :30 between

Wednesday 12/2

1) EMOM for 25 minutes
Min 1 row 20 cal
Min 2 20 straight leg raises
Min 3 1 legless rope climb + 2 RC
Min 4 5 Deadlifts 315/205
Min 5 rest


2) Split Jerk 1 x 5, 1 x 4, 1 x 3, 3 x 2

3) 7 min ladder
2 DB Snatch (50/30)
2 Box Jump overs
4
4

Tuesday 12/1

1) Every 2:00 for 14 minutes
5 Hang Power Cleans, start moderate to heavy and increase if you can

2) 50 HSPU for time
open with ME set of Strict

3) 2 rounds for time:
60 Double unders
30 KBS (55/35)
30 Wallballs (20/14)

everything must be unbroken, dubs go back to 0

4) Repeat
80 Cal row for time
rest 2 minutes
60 cal row for time
rest 1 min
40 cal row for time

Monday 11/30

1) 3 Position Snatch (hang, below knee, floor) x 7

2) Push press 3 x 3

3) For Time:
50 Strict Pull-ups

4) 12 min AMRAP
5 DL
4 FS
3 SOH
2 Squat Cleans
1 Power Snatch

start at 75/65 add 20/10# after each round

5) 5 rounds
12 GHDSU
18 Push-ups

Saturday 11/28

Not sure what kind of numbers we will have today 

We will lift first then we can figure out what we want to do as a group

1) OHS 4,3,2

2) Front Squat 4,3,2

3) Back Squat 4,3,2

pick up the next squat where you left off on the previous lift 

4) TBD

5) With a partner 

3:00 AMRAP

Straight leg raises switch every 10

Friday 11/27

If you are feeling 100% fresh you can attempt this solo, probably better off going partner

"Hotshots 19"
in teams of 2 for time:
6 rounds
30 Synchronized Squats
19 Power Cleans (135/95) split evenly
7 Strict (weighted after yesterday:) pull-ups each
400m Run together

Thursday 11/26

Happy Thanksgiving!!!!

For Time:
"The Gobbler" because it will chew you up

5 rounds
20 Wallballs (20/14)
20 Burpees

then

4 rounds
20 KBS (55/35)
200m Run

then

3 rounds
20 Pull-ups
20 Thrusters (95/65)

Wednesday 11/25

1) 2 Front Squats + 1 Split Jerk x 8 working towards a max

2) At a walking pace for 25 minutes
20 Cal Row
15 Banded Good mornings
12' Banded Side Steps L
12' Banded Side steps R
15 Hollow Rocks
Length of the gym burpee broad jumps

3) If space is available
Unbroken the length of the gym trying to find a max
1 Power Clean + 10' Front Rack Walk until you reach the other side
(stay tight in your core) should be 5-6 power cleans

Tuesday 11/24

1) This complex is for technique/speed/efficiency stay light 95/65 -115/75 somewhere around there

4 rounds
3 Snatch Grip DL + 3 Hang Snatch Hi-Pull + 3 Hang Power + 3 Hang Snatch + 3 Snatch Balance

After each round get on the rower and row 40 cal AFAP then rest as needed

2) 1 Snatch High Pull + 2 Snatch DL x 3 (100-105%), 1 Snatch Hi-Pull + 1 Snatch DL x 3 (105-110%)
-Do not Drop but reset before each lift

3) For Time:
5 Rounds
10 Deadlifts (225/155)
15 Push-ups
30 Double unders

Optional if you have time
4) 5 rounds NFT
8 DB Strict Press
8 Bent over row
8 GHR

Monday 11/23

1) Max Back Squat

2) "Jackie"
1000m Row
50 Thrusters (45/30)
30 Pull-ups

3) Work to a heavy but not max clean

4) Back off to about 80% of #3 and hit 30 reps for time.  Must do a minimum of 3 reps unbroken when you touch the barbell

Optional if you have time
5) 5 rounds NFT
7 Strict Pull-ups
10 Strict Dips
12 GHDSU

Saturday 11/21

Teams of 6 complete 5 rounds for time

30 Cal Row
30 DB Snatch (50/30)
30 Wallballs  (20/14)
15 Burpee Box Overs (24/20)

Friday 11/20

Good luck to all of you competing tomorrow at the Turkey Throwdown

Come in and work through the movements for tomorrow at an easy pace then stretch out and be ready to roll tomorrow.

1) Front Squat 6 x 4 working towards a max 4 with the last rep in each set pausing for 3 seconds

2) RDL 5 x 5 nothing crazy load the hamstrings keeping upper back tight (or sub bent over row 5 x 5 and GHR)

3) Snatch Grip Behind the neck strict press 3 x 10 - light weight

4) 9 min Ladder
3 Hang Power Cleans (135/95)
3 Box Jumps (24/20)
3 C2B
etc.

Thursday 11/19

1) For Time:
21-15-9
OHS (95/65)
GHDSU
4' Broad jump

2) 30-40 mins of slow steady state cardio

Wednesday 11/18

1) Deadlift 3 x 7 working towards a maximum 7 reps

2) Without snaking 3-4 sets Max effort weighted ring rows feet on box
-Try and use a weight that will allow you to get 8-12 reps
rest as needed between

3) For Time:
4 rounds
200m Run
25 KBS (70/55)
300/250m row

rest 2 mins between rounds

4) Immediately after you finish #3 you have a 7 minute clock
to establish a max
2 Power Snatch + 2 Snatch

Tuesday 11/17

At some point complete the class warm-up with the class today

1) Death by muscle-up
Min 1: 1
Min 2: 2
Min 3: 3
etc.
-climb as high as possible, minimum work required is 20 muscle-ups, if you fail before the round of 6 start over at 1 and repeat until you reach the minimum

2) For Time:
5 rounds
7 SOH (155/105)
35 Dubs
14 Burpees

3) For Time:
35-25-15 GHDSU
-3 legless rope climbs after each set

Monday 11/16

1) 2 Hang Cleans + 2 Split Jerks x 7 working towards a heavy complex

2) Back Squat 7 x 3 (80%)

3) 12 Min AMRAP
200m run
5 complexes of Power Clean + Front Squat + Front Racked Lunge L + FRL L (155/105)

4) NFT
25 Strict HSPU
25 Strict TTB
-when you break switch to the next movement

5) 4k row alternating between 250m hard 250m easy

Saturday 11/14

1) "Open Test"
20 min AMRAP
50 Wallballs
50 Double Unders
40 Box Jumps
40 TTB
30 C2B
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups

2) 5 Rounds for time and reps
Max Rep BWT Bench Press
Max Strict Pull-ups
400m Run

3) 5 Rounds NFT
15 Weighted Sit-ups (feet on bench)
15 Banded Good mornings
:30 weighted side plank each side

Friday 11/13

1) Snatch 1 x 3, 1 x 2, 5 x 1 keep the weight medium/heavy not max

2) Clean and Jerk 1 x 3, 1 x 2, 5 x 1 same as above

3) Snatch Balance 3 x 2, 5 x 1

4) For Time:
13 Burpees
13 Bent over row (155/105)
13 Lateral Bar Hops
13 Back Squats
13 Lateral Bar Hops
13 Squat Cleans
13 Burpees
13 SOH
13 Lateral Bar Hops
13 SDHP
13 Lateral Bar Hops
13 Thrusters
13 Burpees

Thursday 11/12

See how you feel today maybe use it as a rest day if you are beat up

Or follow along with the accessory work with the class and then do the workout

Wednesday 11/11

1) EMOM for 7 minutes
3 Heavy Front Squats

2) "Three Wise Men"
"Jeremy"
4 min AMRAP
5 Hang Squat Snatches (135/95)
10 Burpees over barbell

rest 2 minutes

"Ben"
4 min AMRAP
10 Power Cleans (135/95)
20 Pull-ups

rest 2 minutes

"Beau"
4 min AMRAP
15 Box Jump overs (24/20)
30 Wallballs (20/14)

3) For Time:
Run the mile loop but make 3 trips around the circle before returning

Tuesday 11/10

1) Snatch Hi Pull 5 x 3 (100% or higher) dont drop but reset

2) Deadlift 10-8-6-4-2 unbroken reps- rest :30 between each set you pick the weight

3) 18 min Partner AMRAP
50 cal row
40 DB Snatch (70/40)
30 Pistols
20 HSPU
100 Double unders

split reps evenly

Monday 11/9

1) 3 position Clean (hi hang + Hang + floor) x 2 for max load this is 6 reps without dropping
Hi Hang + Hang + Floor + Hi Hang + Hang + Floor

2) Back Squat 4 x 1 (90%) 4 x 1 (95%)

3) For Time:
33 V-ups
33 OH Lunges (45/25)
33 Push-ups
33 KBS (70/55)
33 Pull-ups
33 Hang Cleans (75/55)

4) For time:
30 Cal row
25 GHDSU
20 SOH (135/95)
25 Cal row
20 GHDSU
15 SOH (165/115)
20 Cal row
15 GHDSU
10 SOH (185/125)

Saturday 11/7

1) 2 rep max of any of the following:
Hang Squat Snatch
Hang Squat Clean
SOH

2) EMOM Ladder of Burpee/Thruster (95/65)

3) For Time:
1000m row
30 C+J (155/105)
100 Dubs

you can also substitute either of the following if you choose

For Time:
30 cal row
25 HSPU
1:00 L-sit hold
25 Cal row
20 HSPU
:45 L-sit hold
20 Cal Row
15 HSPU
:30 L-sit hold

.com 11/3/15
7 rounds for time
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Bar Facing Burpees

Friday 11/6

Tomorrow is the last day we will dedicate to WZA qualifier.  IF you are not participating you will still do 1 of the first 3 work outs Your choice on the max.  # 7 the thruster and burpee and #9 the row CJ

1) Back Squat 10 x 1 (90-92.5%) slightly heavier than 2 weeks ago

2) EMOM for 12 min
Even: 5 TnG Push Jerks- climbing in weight
ODD: every :20 for the full minute 1 shuttle sprint (5/10/5 yards)

3) For Time:
800m Run
5 rounds
12 Pull-ups
12 Box Jump overs (24/20)
800m Run

4) Snatch Grip Deadlift 2 x 5, 2 x 4, 2 x 3, 2 x 2 not touch and go but hold on for the descent
climbing in load for every set as long as you can maintain tight torso

Thursday 11/5

1) For Time:
1000m row
50 GHDSU
100 Double unders
50 Russian Twists (20/14)

2) For Time of each:
Row 80 cal, rest 2 mins Row 60 cal, rest 1 min, Row 40 cal

Wednesday 11/4

1) Front Racked Lunges 4 x 8 reps each leg climbing weight

2) 20 min AMRAP
13 OHS (115/75)
1 Legless Rope climb
1 Regular Rope Climb
17 Push-ups
100 yards (50 out and 50 back) sled push or drag
-Men 1 45# on rogue, females empty rogue. Men drag 2 45# women 2 25# + 1 10#

3) 5 rounds NFT
10 GHR
10 Strict Pull-ups

Tuesday 11/3

1) 3 TnG Power Snatch within 4 sets get to a heavy 3 reps then and then hit 3 more sets

2) 4 rounds NFT
RDL x 5
Scap retraction ring rows x 8
Seated L-sit raises x 12

3) For Time:
Buy in- 15 burpee broad jumps (4')
2 Rounds
40 Russian KBS (55/35)
400m Run
Cash out-15 burpee broad jumps (4')

can you go sub 8?


4) 4 mins max rep HSPU
first 2 mins strict last 2 minutes kipping

Monday 11/2

1) 2 reps of 2 second pause (below knee)  Clean+Jerk  6-8 sets

2) Back Squat 6 x 5 (75%)

3) 10 min AMRAP
10 TTB
15 Wallballs (20/14)
-start every minute with 5 box jumps (24/20)

4) 4 rounds NFT
10 Strict Pull-ups
:30 Single arm OH DB walk 8' forward/backwards
:30 Single arm OH DB walk 8' forward/backwards

-for the OH DB lock it out overhead and walk forward 2 mats then walk backwards 2 mats for :30 then switch

Saturday 10/31

So since a vast majority of us are doing the WZA team this Saturday and next will be dedicated to those workouts.  The workouts are pretty sweet so good work for anyone

For those of you not doing it get the following in as well

1) Death by Front Squat at max clean weight

2) For Time:
5 rounds
10 4" Deficit HSPU
5 Bar muscle ups

3) 75 GHDSU

Friday 10/30

1) :05 down :10 pause OHS 6-8 reps try and improve upon 10/16

2) "Ghost"
6 rounds
1 min cal row
1 min burpees
1 min dubs
1 min rest between rounds for total reps

rest as needed

3) Deadlift 10 reps, 5 reps, 15 reps - challenge yourself on these

4) any accessory work you think you need to get in (crossover symmetry , GHDs etc.)

Thursday 10/29

1) 30 minute AMRAP
1 unbroken complex
1 power clean + Hang Clean + FS+ Thruster+ Push Jerk + Split - 70% of max C+J
400m run

Wednesday 10/28

1) Snatch balance 10 x 1
-use your discretion on how hard you push this could be heavy or could be for technique

2) DB Step ups 4 x 5 do 1 leg all reps before switching. Heavy across

3) For time:
1000m row
50 Wallballs (20/14)
30 C2B

Tuesday 10/27

Feel it out on but 1 is optional

1) 10 second snatch DL x 5-7 reps at or above 75% of max

or
1) Clean Pulls 5 x 3 110% or higher, drop and reset

2) For Time:
1000m Row
50 DB Snatch (70/40)
30 TTB

3) For Time:
3 rounds
21 GHDSU
7 MU

4a) GHR 4 x 10
4b) banded side steps 4 x 12'

Monday 10/26

1) 2 reps of 2 second Pause Snatch (below knee) x 6-8 heavy across all working sets.  Drop and reset

2) Back Squat 8 x 2 (85%)

3) 9 min AMRAP
9 Thrusters (75/55)
6 Bar over burpees (lateral)
3 Box Jumps (24/20)

rest 10 minutes

4) For Time:
3 rounds
30 Unbroken wallballs
30 cal row

Saturday 10/24

Lifting portion today will be light and quick
1) Power Snatch + Snatch + Snatch balance + OHS x 6 at 40% of max
speed and technique here

2) 2-3 Sets
Sotts press out of the rack FS + 6 presses

3) For As long as possible
4:00 to complete
2 Rounds
6 4/2" deficit HSPU
6 C2B
-add 2 reps to each movement for the next round of 4:00 for as long as possible

4) From .com
3 rounds
500m row
21 Burpees
12 Thrusters (95/65)

5) we will see what kind of time we have

Friday 10/23

1) Back Squat 10 x 1 slightly heavier than 2 weeks ago 87.5-90%

2) In 3 minute Blocks EMOM
0-1: 3 Power Clean and Jerk
1-2: 4 Power Clean and Jerk
2-3: 5 Power Clean and Jerk
increase weight
3-4: 3 Power Clean and Jerk
4-5: 4 PC+ J
5-6: 5 PC + J
increase weight

continue is this fashion until you can no longer complete required work
workout finishes at 21 minutes

Start around 40% and try to finish somewhere around or above 80%
if it is only 1 rep in the 18 minute mark

3)  Optional if you can get it in
For Time: during open gym or between classes only
3 rounds
25 GHDSU
5 Rope climbs

4) For Time:
60-45-30
Double unders
20-15-10
sandbag to shoulder

Thursday 10/22

1) Partner workout for time:

10 Rounds

22 Unbroken Wallballs (20/14)

-200m run after each round of wallballs

At 3,2,1 go the wallball must be picked up and is not allowed to touch the ground until the last 200m run is completed.  Partners must split reps evenly and carry the ball on the runs

2) Row 2000m rest 3 minutes row 1500m rest 2 minutes row 1000m
2k at 85% 1.5K at 90% 1K 95% effort 

Wednesday 10/21

If you have time you can jump in with the class for the prevention work at any point during this

1) 2 Second Pause Front Squat + Front Squat be at or above 75% of 1RM for 5 sets

2) Every 3 minutes for 15 minutes
400/300m row
Max rep deficit HSPU 6"/4"

3) 15 Min AMRAP
25 TTB
50 Air Squats
25 Push-ups

Tuesday 10/20

1) Play around with the following drop set
2 Snatch high pulls + 1 snatch
-Perform 2 snatch hi pulls at something around or above your 1 RM, then drop the weight to something in the 80% range and snatch it.  If it feels good increase the weight on both, if not work on keeping the bar tight and speed on the snatch 5-8 sets.  Try and complete the 3 reps in under 45 seconds (not a hard deadline but the goal is to move through it)

2) On a 40 min running clock
0-10 alternating EMOM
even: 40 dubs
odd: 1-2 turkish get-ups each arm (55/35)

10-25
Deadlift 4 reps heavier than 75% of 1 RM

25-40
For Time:
100 KBS (55/35)
1600m run

split this up however you like

3) 4 Rounds
10 GHR
10 Strict Pull-ups

Monday 10/19

1) Back Squat 5 x 7 (70%)

2) Push Press 5 x 3

3) 3 Rounds
21 GHDSU
7 Power Cleans (185/125)

4) 6 min AMRAP
Burpees to 6"

rest 1 min

3 min max row meters

Saturday 10/17

1) EMOM for 20 minutes
Even: 5 rep Snatch - climbing weight, start around 50% of max and try to increase weight every round, you have the full minute to complete 5 reps
ODD: rest

2) With a partner for time
4 rounds
12 Back Squat (185/125)
12 Bench Press (165/115)
12 C2B

alternate back and forth on each movement. P1 does 12 BS, Partner 2 Does 12 BS then on to bench

3) 7 min AMRAP
2 Muscle-ups
3 burpees
4 Clean and Jerks (135/95)

Friday 10/16

1) 5-7 sets at about 80% of C+J
Clean DL+Power Clean+ Hang Clean + 2 Jerks

2) 6-8 reps working towards a heavy :05 down :10 hold OHS

3) 4 rounds for time:
20 deficit Push-ups
16 DB Snatch (70/40)
12 Box Jump Overs (24/20)

4) Every 3 minutes for 12 minutes
7 Front Squats (something heavy from the floor, make it a weight where 7 reps is doable in <:25 but rough)
500/400m row

Thursday 10/15

1) Walk through the following 3 rounds:
5-10 Sotts Presses 15-45# bar
10-15 banded face pulls
12' banded side steps
15 hollow rocks
15 supermen

2) 15 min AMRAP
50 Double unders
2 rope climbs
200m run
200m row

Wednesday 10/14

1) Quickly work up to a heavy 7 rep Deadlift 

If you have already hit the WZA #4 see below

2) For Time:

30 Cal row

30 WB (20/14) 10'

30 TTB

30 DL (185/135)

30 Burpee box jump overs (24/20)

30 DL

30 TTB

30 WB

30 Cal Row

For everyone that did this you can make up the FGB chipper on Sat everyone skipped

2) For Time:

Wallballs (20/14)

SDHP (75/55)

Box Jumps (20)

Push press (75/55)

Cal Row

take your FGB score and divide by 5. then add 5 reps to each movement

350 / 5=70 + 5 = 75 reps of everything 

3) For Time:

1 mile run

rest 5 minutes 

1 mile run

rest 5 minutes

4 x 400m run resting 2 minutes between efforts 

Tuesday 10/13

1) Behind the neck Jerk 10 x 1 at or above 100% of Jerk
-pause 2 seconds in the split and 2 seconds overhead

2) For Time:
1-10
Strict Pull-ups
2-20 (by 2s)
Push-ups
:20 plank after each set of push-ups

yes push-ups back to back days

3) Take 10 minutes to work up to a heavy triple power clean

4) 4 rounds for time:
2:30 to complete
500/450m row
5 power cleans at 85% of #3
rest 1 min between rounds

Monday 10/12

If you have time-
Finish warm up with:
For Time:
1000m row
rest 30 seconds
500m row
rest 30 seconds
500m row

1) 2 Hang Snatch x 5-7 sets go on feel but ideally these would all be around 80-85%

2) Back Squat 7 x 3 80%

3) For Time:
400m Run
10 OHS (155/105)
400m Run
15 Front Squats (155/105)
400m Run
20 Back Squats (155/105)
400m run

4) 3 rounds For Time:
25 Push-ups
50 Double unders
25 GHDSU

Saturday 10/10

1) Every 1:15  for 15 reps
Clean and Jerk 85-90% of max

2) For Time:
5-4-3-2-1
Deadlifts (365/275)
Muscle-ups

attack each round but rest 1:1
round of 5 takes you 1:12. Start round of 4 at 2:24 that round takes you :48 rest :48

3) 7 min Ladder
3 OHS (95/65)
3 TTB
6 OHS
6 TTB
etc.

4) For Time:
Take your fight gone bad score and divide it by 5, then add 5 reps
Example 350 / 5 = 70 + 5= 75 reps at each station
Wallballs
SDLHP
Box Jumps
Push Press
Cal Row

If you want to really challenge yourself add more reps

17 minute cap

Friday 10/9

1) EMOM for 15 minutes
Snatch 85-90%
-if you are pressed for time shorten the interval to :45 and go 80-85%

2) Back Squat 10 x 1 85-90% for all sets
-if you are feeling good push the % even above 90

3) 3 mins ME Strict HSPU
rest 1 min
3 mins ME strict Pull-ups

4) 20 minutes
1 mile plus (mile loop then right to 800m mark then in)
with remaining time AMRAP
30 KB front racked step ups (55/35)
15 GI Janes

Thursday 10/8

1) EMOM for 16 minutes
Min 1: Plank :30
Min 2: Side Plank R :30
Min 3: Side Plank L :30
Min 4: rest

2) 15 minutes of cardio any form- but push the intensity

Wednesday 10/7

1) 10 sets
2 Front Squats + Split Jerk same weight across (go on feel)

then 3 x 3 Heavy Front Squats

2) Push Press 2 x 5, 2 x 4, 2 x 3

3) 2 Rounds for total reps
1:15 at each station :15 transition
Row Calories
Burpees
Muscle ups (or C2B)
Pistols
Sit-ups
KB SDLHP (70/55)

4) For Time:
Run the mile run but make 2 loops.
So when you come back to blvd of the generals go right and run the circle 2x

Tuesday 10/6

Finish warm-up with
5 reps of :10 down :10 pause OHS increase load each rep

1) Snatch Hi Pull 7 x 2 at 100%
hold on to the bar on the decent but reset at the bottom

2) For Time
4-8-12-16-20 TTB
2-4-6-8-10 Deadlift (315/205 or 75% of max whichever is heavier)
200m run to finish each round

3) For time:
5 rounds
8 Strict pull-ups
8 GHR

Monday 10/5

Finish warm-up with EMOM for 5-10 minutes depending on your time
200m row

1) Max Clean and Jerk if you feel good if not work in the 80-85%

2) Back Squat 4 x 10 (65%)

3) 3 min AMRAP
3 Hang Power Cleans (135/95)
2 Front Squats (135/95)
1 SOH (135/95)

rest 2 min

3 min AMRAP
3 HPC (115/75)
2 FS
1 SOH

rest 2 mins

3 min AMRAP
3 HPC (95/65)
2 FS
1 SOH

4) 5 rounds for time
15 GHDSU
10 HSPU (open with strict each round)

Saturday 10/3

Check the main site for the workout

9am or 10am classes only

10am is a team workout.

Friday 10/2

1) Max Snatch

Optional
2) Max Deadlift

3) EMOM 10
Muscle ups + Strict HSPU
-you pick the numbers for each and try and hold it for the 10mins

4) For Time:
60 Double unders
15 Power Cleans (135/95)
60 Double unders
30 KBS (70/55)
60 Double unders
15 Power Cleans (135/95)
60 Double unders

Thursday 10/1

If the weather isnt too horrible out run 3 miles for time

Wednesday 9/30

1) Max Front Squat

2) For Time:
15-14-13-12-11
Front Squats (115/75)
C2B

3) EMOM for 15 minutes
Min 1: GHR x 8
Min 2: DB skull crushers x 8 each arm
Min 3: :30 weighted plank

Tuesday 9/29

1) Max power clean

2) Clean deadlift 3 x 5 around 110% of above

3) 12 minute partner Ladder
3 Power Snatch (115/75)
3 lateral burpees over bar
6 power snatch
6 burpees
....

4) Today is a good day to get the row or ad intervals in

Monday 9/28

1) Max Back Squat

2) EMOM for 24 minutes
Min 1: 8 Lunges heavy ish
Min 2: 5-10 HSPU ideally strict, kip when you need to
Min 3: 15 GHDSU
Min 4: 20 push-ups

3) For Time:
5 rope climbs
10 Front Squats (205/135)
50 Double unders
500m run

If you have time or save for later in the week
Row or AD
15 minutes
:40 on :20 off

Saturday 9/26

We will start warming up today at 11:30

We will call today 95/65 hell, show up and find out why

0-10 minutes
For Time:
9-15-21
Snatch (95/65)
Row Cal

10-18 minutes
TBA


18-24 minutes
rest

24-40 minutes
TBA


40:00
TBA

Friday 9/25

1) OHS 5 reps 10 seconds down 10 seconds in the bottom- increase the weight each rep

2) Power Snatch 5 x 5 work up to a heavy 5

3) For Time:
500m Row
40 burpee box overs (24/20)
30 TTB
20 weighted pistols (25/15)
10 Bar Muscle ups
20 pistols
30 hollow rocks
40 burpees
500m row

Thursday 9/24

20 mins of easy cardio and then focus on mobility

Wednesday 9/23

1) Behind the neck split jerk EMOM for 10 minutes around 100% of max jerk

2) EMOM for 10 minutes
1 Back Squat at around 90% of max

3) For Time:
30 OH Lunges (45/25)
30 Front Squats (95/65)
30 Push Press (95/65)
30 OH Lunges

4) 10 min air dyne just above recovery pace

Tuesday 9/22

1) Power clean 5 x 5 work to a heavy 5 reps

2) For time (ish): 50 strict pullups

3) Partner workout for reps:
4 rounds
60 sec cal row
60 sec deadlifts (185/125)
60 sec v-ups
60 sec box jumps (24/20)

4a)banded hamstring 3 x 10
4b) Underhand Bent over row 3 x 10 - very light pause at the top

Monday 9/21

Put in a lot of work lately, much needed back off week this week. Spend more time on mobility this week.  

1) Hang Snatch + Snatch x 5-7 at 65% work speed and positions 

2) For Time:

4 rounds

400m Run

20 Burpees 

3a) L-sit 3 x :30 (stay there til you get it)

3b) Reverse hyper on ghd 3 x 10

Saturday 9/19

1) Snatch Grip DL 3 x 3, Clean Grip Deadlift 3 x 3, Deadlift 3 x 3
- Finish with a max 3 rep snatch DL, then start your Clean DL at finishing weight and so on

2) Wodapalooza #3&#4 from 2015
10 min AMRAP
21 Snatches (95/65)
21 TTB
15 Snatches (135/85)
15 TTB
9 Snatches (165/105)
9 TTB
6 Snatches (185/115)
6 TTB
3 Snatches (205/125)
remaining time TTB

3) Immediately at 10:00 from #2
7 min AMRAP
3 Cal Row
3 LAteral burpees over rower
6
6
9
9
15
15
21
21
-start over at 3 if you make it through 21 burpees

4) We will push the sleds and climb some rope, maybe carry some shit

Friday 9/18

We were going to go one more week on the muscle-up/hspu but instead we will jump ahead and max set of MU andC HSPU today OR Monday

1) Find a new max rep strict HSPU

2) Find a new max rep MU

-you will still continue to see these throughout the weeks but not at the same frequency we have had for the last 7 weeks.

3) Clean and Jerk - do not rush this, this could easily take 30 minutes
Build to a heavy triple
Build to a heavy double
Build to a heavy single
-Start each wave at 65% of your max clean and jerk.

4) Front Squat 3 x 10 roughly same weight across (try and start around 70-75%)

5) EMOM for 10 minutes
Even: DB shoulder press x 8 -not heavy
ODD: GHR x 8

Thursday 9/17

1) For 30 minutes
400m run at 75%
400m run at 50%

for example if your 400m run time is 60seconds divide by .75 and you will get 80 seconds so you will run a 1:20 400m, then you will run a 400m at 50% which would be 2:00.  Alternate back and forth

you may do the same thing on the rower if needed.

Ideally use a track

Wednesday 9/16

Finish warm-up with 5 x 5 sotts press out of the front, try and increase weight each

1) 3 rounds
75% of MU rest 45 sec
75% of Pull-ups rest 90 seconds

2) 3 rounds
75% of HSPU rest 75 seconds

3) Back Squat 4 x 5, 3 x 3, 1 x 10
heavy weight across all 9 sets

4) For Time and Load
12-9-6
SOH- unbroken

20 GHDSU before each set.

Goal here is to move fast but also put the heaviest weight you think you can hit for 12 reps then add weight and go 9 reps and lastly 6 reps

5) 20 minute AMRAP
400m run
max rep unbroken wallballs (14/10)

when you break run 400m. mentally prepare to suffer at the end of each wallball set

Tuesday 9/15

1) Power Snatch emom for 18 minutes
0-5 3 reps TnG (start at 60%) and increase over the 6 minutes
6-11 2 Reps TnG (start at 65%) and increase over the 6 minutes
12-17 1 Rep (start at 70%) and increase over the 6 minutes

2) Partner WOD for Time:
400m Run
20 Alt DB Snatch (70/40)
20 TTB
300m Run
15 Alt DB Snatch
15 TTB
200m run
10 Snatch
10 TTB

Each partner must complete all the work. P1 runs first while P2 does the Snatch/TTB. You cannot switch roles until both partners have completed their respective work.

3) For Time:
30 Double unders
10 Cal row
60 Double unders
20 Cal row
90 double unders
30 Cal row

rest 3 minutes and repeat

Monday 9/14

Finish warm-up with
1) 5 reps of OHS 10 seconds down 10 seconds in the bottom, try and increase weight (more than last time) and bring your grip in closer with each rep

2) 3 Rounds
75% of MU rest 45 seconds
75% of dips rest 90 seconds

3) Clean + 2 Jerks work to a max complex, then hit 3-5 more sets at 90-95%
-The first 5 reps working your way up to a max, perform pause below, above, bottom, dip, and jerk

4) Clean pulls 5 x 2 >110% not TnG but hold on

5) From .com 9/7/15
15 min AMRAP
5 Squat cleans (155/105)
5 bar facing burpees

Friday 9/11

Finish warm-up with
1) 3 rounds
75% of HSPU rest 60 seconds

2) 3 rounds
75% of MU rest 60 seconds

3) Front squat work to a heavy double pause Front squat (2 seconds) then 4 x 4 no pause. use the same weight across all 4 sets

4) For Time:
"The Seven"
7 rounds
7 HSPU
7 Thrusters (135/95)
7 KTE
7 Deadlifts (245/165)
7 Burpees
7 KBS (70/55)
7 Pull-ups

Thursday 9/10

1) 10-20 reps clean and jerk technique

Pause below knee, pause above knee (chest over bar), speed under in catch, pause in bottom work elbows, stand/reset hands, pause in the dip, pause in split jerk stance

each rep should take you 15+ seconds keep weight light work the positions. do as many reps as you feel you need

2) 5 rounds for time of each going every 4 minutes
2 GTO (90% of power C+J or Power Snatch)
20/15 cal row
10 box jump overs (24/20)

Wednesday 9/9

Remember training tomorrow and Friday, off Saturday. Distance run Sunday

Finish warm-up with

1) 3 rounds
66% of MU rest 45 seconds
66% of Pull-ups rest 90 seconds

2) 3 rounds
66% of HSPU rest 75 seconds

3) Snatch Balance + OHS
quickly work to a heavy complex (ideally close to 1RM snatch)

4) Right after you max #3 start climbing towards a heavy 3 rep Back Squat in 5-7 sets

5) For Time:
"Nancy"
5 Rounds
400m run
15 OHS (95/65)

Tuesday 9/8

Schedule for this week will be Tues-Fri work. Sat Hershey park (off) Sunday long run

1) Power Clean ladder every minute for as long as possible
2 reps. you pick the starting weight and your jumps 10-15# jumps try to finish in the 12-14 min range

2) Deadlift- work to a heavy 5 reps, back off a little (90-95% of your 5) 10 reps back off a little more (82.5-87.5% of 5) 15 reps

3) 10 minute AMRAP
20 Russian Twists (20/14) L/R=2
15 Sit-ups
10 Power Cleans (135/95)

4) 2 mins ME row for meters
rest 1 minute repeat 3 more time

Monday 9/7

If you can get it in before the class starts

1) 3 Rounds
66% of MU rest 45 sec
66% of Dips rest 90 seconds

2) For Time:
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

This will be up to you on whether or not you break up the reps, or you go straight through

Saturday 9/5

1) Power Snatch 3 reps TnG go on feel, keep feet under you and work your way down in he catch

2) 5 RM SOH - any style

3) For Time:
60 Cal on Rower
30 Deadlifts (255/165)
50 Wallballs (20/14)
25 TTB
40 GHDSU
20 Burpees
30 DB Snatch (70/50)
15 Ring Dips
20 Hang Power Clean and Jerk (115/75)
10 Bar MU

Friday 9/4

Finish warm-up with

5 x 1 Overhead squats- 10 seconds on the way down, 10 seconds in the bottom
with each new rep add a little weight and try to move your hands in closer
-nothing super heavy , stolen from OLY Chad

1) 3 Rounds
66% of Strict HSPU rest 60 seconds

2) 3 Rounds
66% of MU rest 60 seconds

3) Back Loaded Lunge Ladder

Every 2:30 the weight increases 

To move to the next weight you must complete 8 Back Loaded Lunges (4/4) + 200m run in under 2 mins 

Weights start at (65/45) and go up by (20/10) each round 

Incase this is confusing here is how it will work:

3,2,1 go you perform 8 lunges and run 150m as long as you finish before 2:00 you can move to the next weight. There is :30 built in transition time (for weight changes etc.) 

Each new round starts at 0:00, 2:30, 5:00, 7:30 and you must finish your run before 2:00, 4:30, 7:00, 9:30

4) 6 min AMRAP

10 KBS (70/55)

10 Box Jumps (30/24) 

Thursday 9/3

Tabata Holds:
Cycle through the following 3 holds :20 on :10 rest for 6 minutes

Bottom of Air Squat- stay active don't let your upper body collapse
Hollow
Superman

If you are able get into a pool and easy swim for 10-15 minutes, very low intensity.  Can do the same running, rowing or biking

Wednesday 9/2

Finish warm-up with

1) 3 Rounds
50% of MU rest 45 sec
50% of Strict PU rest 90 seconds

2) 3 Rounds
50% of Strict HSPU rest 75 seconds

3) Working at 80-85% of max C+J
Clean + Front Squat + Jerk every 90 seconds for 15 minutes

4) 25 minutes on the clock
For Time:
50 SDHP (135/95)
1 mile run

with remaining time
4RM Hang Clean

5) 4 rounds NFT
GHR x 10
Double KB OH Walk 50' (go as heavy as possible for 25' out 25' back) try and alternate which way you turn.  Set 1 turn Right, set 2 turn left etc.  Be ambiturners

Tuesday 9/1

1) Double tabata:
V-ups (or GHDSU not Rx+)
Pull-ups
Push-ups
Air Squats
Row Cal

:40 on :20 off 4 minutes at each station, no transition time

2) Sled sprints every 3 minutes for 24 minutes ramp down to just before the end of back and back. Men use rogue and 30-60 lbs women use rogue and empty-25 lbs

Monday 8/31

Finish warm-up with
1) 3 rounds
50% of MU rest 45sec
50% of Dips rest 90 seconds

2) Snatch Push Press 2 reps + 2 OHS work to a max in 5-7 sets

3) Clean Pulls 4 x 3 >105% hold onto the bar but not TnG reset at the bottom

4) For Time:
5 Rounds
10 HSPU
1 Round of DT

5) 5 minute Ladder
5 Cal Row
5 Burpees over rower
10 Cal row
10 burpees
etc...

put your head down and go

Saturday 8/29

1) Pick a lift, can be anything you want- ideally one you need work on and go heavy. We can talk about this before we get started

2) 10 minute AMRAP
3 Hang Snatch + 3 Power Snatch + 3 OHS (115/75)
30 Double unders
-complex must be unbroken or it doesn't count

3) For Time:
3 Rounds
20 C2B
10 Curtis Ps (135/95)
400m Run

4) Work through the following circuit for 10 minutes
L-sit hold
Easy Pause Ring rows- with scap retraction
Reverse Hypers

Friday 8/28

Finish warm-up with
 Empty bar OHS 3 x 5 try and move your hands closer with each set

1) 3 rounds
50% of Strict HSPU rest 60 seconds

2) 3 Rounds
50% of MU rest 60 seconds

3) Pause above knee cleans (2 seconds) 5 x 2- these are not touch and go but get back on the bar quick

4) Very Heavy 5 rep Front Squat
-Then 5 x 5 at 90% of above, then 1 set ME at 75% of above

5) For Time:
50 Cal Assault Bike
25 Deadlifts (275/185)
40 Cal Row
20 Thrusters (135/95)

Thursday 8/27

All runs should be at 80-85% pace. So if your best 800m time is 3:00 (take 60 x 3= 180 seconds divide by .8  and you get 225 seconds which is 3:45 800m.  Make sense?

1200m run
rest 2 mins
800m run
rest 1 min
400m run
rest 3 minutes
1200m run
rest 2 min
800m run
rest 1 min
400m run

Wednesday 8/26

Finish warm-up with

1) 3 rounds
33% of MU rest 45 seconds
50% of Dips rest 90 seconds

2) Weighted Pull-ups 3 x 5, 3 x 3, 3 x 2 try to increase weight at each decrease in reps

3) 20 min AMRAP - hopefully this goes better than Monday lol
20/15 Cal row
2 rope climbs
10 Burpee box jump overs (24/20)

1 min rest between rounds

4) Shoulder circuit on the board

Tuesday 8/25

1) Clean + 3  jerks (ideally split) max complex

2) Clean + 2 jerks (ideally split) max complex

3) Back Loaded lunges 5 x 10 as heavy as possible across all 5

4) For Time:
from .com 8/12/15
5 rounds
7 Cleans (155/105) squat
14 KBS (55/35)

5a) pause bent over row 4 x 10
5b) GHDSU 4 x 25

Monday 8/24

Lots of cardio today to flush out any remnants from the weekend, back to work tomorrow 

1) Snatch technique work 

75-105/55-70 

Perform the following complex 4 times 

3 Snatch DL + 3 Hang Santch High Pull + 3 Hang Power Snatch + 3 Hang Snatch + 3 Snatch 

2) Perform the follwing at walking pace for 12 minutes 

5 Back Squats for speed (40-45%) 

7 Deadhang pull-ups

9 Push-ups

3) EMOM for as long as possible (25 minute cap)

15/12 cal row

5 burpees over the rower 

4) 2 mile run at an easy pace 

Friday 8/21

Game day tomorrow

Come in today just to move and sweat a little, nothing serious

Finish warm-up with (1 and 2 are optional, you know your bodies, listen to them)

1) 3 rounds
33% of Strict HSPU rest 45 seconds

2) 3 rounds
33% of MU rest 45 seconds

Then
10-15 Thrusters (95/65)
500m run
400/250m row
5-10 SOH (145/95)
at 70% effort

DL/C2B
10-5
DL
C2B
at a walking pace

Work up to 70% of predicted snatch in 5-7 reps

weighted ring pu/mu
5 reps rest :30 5 reps

Thursday 8/20

Rest day mobilize and get ready for Saturday

Wednesday 8/19

Finish warm-up with

1) 25% of MU right into 33% strict PU back into 25% of MU rest 90 seconds

2) 4 rounds of
33% strict HSPU rest 75 seconds

3) Work up to a very heavy triple back squat for 4 sets

4) Partner workout:
12 min AMRAP
Clean and Jerks (155/105)

every round begins with 20 synchronized Air Squats
then 1 partner runs 200m the other C+J when the runner returns perform 20 synchro squats and switch roles

Tuesday 8/18

1) Clean pulls (just shrug) 7 x 2 >115% control the weight back down but reset.

2) For Time:
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 TTB

-any breaks on wallballs adds 5 box jumps per break

3) at the 12:00 mark
6 minute emom
15/12 cal row
-ME power snatch (95/65) with remaining time each minute

4a) GHDSU 5 x 15
4b) Banded Good mornings 5 x 10

Monday 8/17

Finish warm-up with

1) 3 rounds
25% of MU + 33% of Dips + 25% of MU
rest 90 seconds

2) Work-up to a heavy 2 rep thruster from the ground
-back off 10-20% and hit a ME set at that weight rest 90 seconds
drop another 10-15% and hit another ME set

3) 1000m Run AFAP

4) CrossFit.com 8/4/15
Burpee + Back Squat Ladder (185/125)
rest 3 minutes
Burpee + Shoulder press ladder (115/75)
rest 3 minutes
Burpee + Deadlift Ladder (245/165)

1 burpee + 1 BS min 1, 2 reps of both min 2 etc. until you fail. rest 3 minutes and do the same for the next two.

Saturday 8/15

1) Teams of 2 same gender Double snatch ladder
1 min at each bar (for both teammates) 15 second transition time
95/65, 115/75, 135/95, 155/105, 175/115, 195/125, 215/135, 235/145

-each teammate must complete 2 TnG snatch in order to move to the next weight


2) Teams of 3 (mixed gender) complete for time:
30-25-20
HSPU
C2B
1 person works at a time the other two team members must be holding a HS for HSPU reps to count, hanging from the bar for C2B to count

3) Teams of 3 same gender
20 minute AMRAP
200m run- Everyone
30 Hang Cleans 95/65

-1 person works at a time on the cleans after each completed round the weight of the cleans goes up
115/75, 135/95, 165/115, 185/125

once the set at 185/125 is completed the final round is max reps in remaining time 205/135

4) Teams of 2
Row 200 calories for time
switch every 20 cals

Set the rowers up by the ramp door.  In order to get back on the rower you must run down the ramp around our dumpster and then climb the wall into the other door.

Friday 8/14

Finish warm-up with

1) 4 rounds
33% of Strict deficit HSPU rest 30 sec

2) 4 Rounds
33% of Muscle ups rest 30 sec

3) Behind the neck split jerk 6 x 1 pause in the split and 3 seconds overhead, slightly heavier than last week

4) Front Squat 8 x 2 as heavy as possible for all 8 sets

5) For Time:
3 rounds
500m Row
30 KBS (70/55)
400m run

Thursday 8/13

1) Row at an easy pace for 25 minutes
- at your discretion do 5 -90% 500m bursts during the 25 minutes

Wednesday 8/12

Finish warm-up with

1) 3 rounds of
33% of MU rest 45 secs
33% of Strict Pull-ups rest 90 seconds

2) 4 rounds of
33% of strict deficit HSPU rest 90 seconds

3) 4 sets of to find a max:
power clean + clean + power clean + clean + power clean + clean
4) For time:
four 800m runs
before each run perform as many unbroken power cleans as possible (165/115)
once you break start running
subtract 10 seconds for each unbroken clean

4) For time:
40 ground to shoulder sand bags- it must be laying flat on the ground and must go over your shoulder  (70/45)

Tuesday 8/11

1) Back Squat 3 x 12.
1st set should be hard
2nd set try and increase load
3rd set increase- this should take your soul

2a) DB step ups 4 x 8 each leg- do all reps with one leg before moving on
2b) 4 x ME L-sit

3) 14 min AMRAP
10 Thrusters (45/35)
10 TTB
20 Dubs

increase thruster weight (30/20) after every completed round

4) Partner up
8 minutes for as many cals as possible on AD
switch every 20 cals

Monday 8/10

Finish warm-up with
1) 3 rounds
33% of ME MU rest 45 seconds
33% of ME strict dips rest 90 seconds

2) 4 sets  to find a max complex of
Power Snatch + Snatch + Power Snatch + Snatch + Power Snatch + Snatch

3a) Single leg RDL 4 x 5 each leg
3b) Bent over row 4 x 8 1 second pause at the top

4) For Time:
MF partners
2 rounds
30 Wallballs (20/14)
30 Pull-ups
30 DB snatches (50/30)
30 Burpees to plate (15)

4 x 100m MB run buy in. Men run with ball, pass of to female repeat

Break up reps however you want

Saturday 8/8

1) In teams of 4 (mixed gender)
6 minutes for total weight
- Hang Power Clean

1 person lifts at a time. 2 bars (M/F)
bars must be clipped and must start empty


2) Teams of 3 (mixed gender) complete for time:
150m Sandbag + KB carry (55/35)
35 Cal row

-once person 1 is on the rower partner 2 may start the carry

3 and 4)
2 rounds for Time:
teams of 3 (mixed gender)
400m run relay style round 1.

Round 2 must be together
-so the last person on round 1 will have to turn around and run another. time stops when all 3 team members cross

8 minute cap

4) at 8 minutes
Complete for time:
200 wallballs (20/14)
150 SDHP (75/55)
100 Pull-ups
50 Box Jumps (24/20)*

- For this workout each team will get 2 balls, 2 bars, 2 pull-up bars, 3 boxes
For the first 3 movements everyone will be split off at different stations working towards completing the work simultaneously
Every team member must perform 50 box jumps to finish

Minimums at each station are as follows for each person:
60 wallballs
40 SDHP
30 Pull-ups



5) For time teams of 3 any gender
6 rounds (2x through)
12 Bar facing burpees
6 Power Snatch (135/95)
2 Rope climbs

-first person must complete all 20 reps before person 2 may start

Friday 8/7

Finish warm-up with

1) 4 rounds
25% strict deficit HSPU rest 30 seconds

2) 4 rounds
25% MU rest 30 seconds

3) Max clean for the day
then back off to 90% and hit 10 reps for time

4) Behind the neck split jerk 6 x 1 pause in the split and 3 second overhead hold
slightly heavier than last week

5) For Time:
21-15-9
Front Squats (165/115)
Box Jumps (24/20)
- every minute starting at 0:00 10 sit-ups

Thursday 8/6

Today is a good day to go about the row intervals

Or 2-3 mile run at 70-75% effort

Wednesday 8/5

Finish warm-up with

1) 3 Rounds of
25% of MU rest 45 seconds
25% of Strict PU rest 90 seconds

2) 4 rounds
25% of Strict HSPU
rest 90 seconds

3) "Rankel"
20 min AMRAP
6 Deadlifts (225/155)
7 GI Janes
10 KBS (70/55)
200m run

rest as needed but dont full recover before starting

4) EMOM for 15 minutes
1 Power Snatch + 1 Hang Snatch
-try to work up to a max complex in the 15 minutes

Tuesday 8/4

1) Back Squat 7 x 3 - as heavy as possible for all 7 sets while trying to drop fast from the top
- banded side steps 5 x 8' during or after squats

2) For Time of each:
400m run
20 weighted pistols (20/10)
30 cal row
rest 2-3 minutes between (start at the top of a minute)

Monday 8/3

Finish warm-up with
1) 3 sets of
25% ME muscle ups rest 45 seconds
25% of ME strict Dips rest 90 seconds
- if 25% doesn't give you a round number round up if greater than or equal to .5 down if less than .5

2) Clean Hi Pulls 7 x 2 >110%

3) 7 rep max push press

4) For Time:
180 Double unders
60 TTB
20 Clean and Jerks (185/125)

This is for today or later in the week when you have time:
5) Row 4 x 1000m repeats rest 90 seconds between.
-Try and hold the same pace for all 4, 80-85% your 1k PR pace

Saturday 8/1

Today hopefully won't be too bad, try and get it in when you can and then try to make one of the sessions with Misbah tomorrow

Test:
ME strict pull-ups, 1 set
ME Strict Ring dips, 1 set

1) Behind the neck split jerk :work-up to ideally your max split (or slightly heavier) and then hit 5-6 more reps with a 1 second hold in split + 3 second hold overhead, you don't have to hold all of your warm-up lifts

2) Snatch Deadlift 10 x 2 not TnG, but return the weight to the ground and then reset- do not drop: all sets at 105-110%

3) For as long as possible
Alternating EMOM ladder
Even: Row
Odd: Burpees

Start with 6 reps of each. After each cycle add 1 rep

looks like this:
0-1: 6 cal row
1-2: 6 burpees
2-3: 7 cal row
3-4: 7 burpees

Stop when you can no longer achieve the required repetitions: 30 min cap

Friday 7/31

1) Pause Clean x 10-12 go on feel, 2 second pause above knee

2) Max front Squat- then 3 x 2 at just below max. could be 10lbs could be 30 your call make it challenging

3) For time:
600m Run
30 Lunges (165/115)
300m Run
30 Lunges (165/115)
600m Run

lung may be any style

4) Accessory work for either today or tomorrow
cycle through 2-4 times depending on how much time you have
A) Bent over row x 10 with a pause
B) Hip extensions (add light weight) x 15
C) GHDSU x 20
D) Banded GMs 25

Thursday 7/30

Rest day, try and plan on working with Misbah Sunday

Wednesday 7/29

Test: Max rep strict HSPU 2" deficit- if you cannot do more than 7-8 do Max reps in 2:30

For the next piece go on feel.  Disclaimer I have no clue how any of our corelow back will feel after 5 minutes of plank hold lol. If it feels shitty stay light work on foot work and speed

1) EMOM for 15 minutes
Min 0-4 - 4 TnG Power Snatch - try to increase load
Min 5-9- 3 TnG power Snatch - try to increase load
Min 10-14 2 TnG power Snatch- Try to increase load

2) 5 rounds for time:
3 Split Jerks at 80% of max (C+J)
2 Legless rope climbs
30 Double unders

3) For Time:
100 Burpee box jump overs (24/20)

4a) Banded Side steps 4 x 12'
4b) Bent over row 4 x 12' 65-75/45-55- brief pause at the top

Tuesday 7/28

1) Double Hang Clean x 6-8 sets just like yesterday go on feel

2) For Time
50 Cal row
25 Cleans (95/65)
50 Cal row

3) Every 5 minutes for 25 minutes
1 minute plank hold
400m run

-rest as much as you need on the plank but accumulate 1 min before starting your run. Each round is for time

Monday 7/27

Testing a few gymnastics things this week

Today: ME muscle-ups in 1 set
-if you can't get more than 5 do ME in 2 minutes. Make sure you remember this

1) Pause snatch x 10-15 (depending on feel) heavy or as light as you need. Pause above the knee 2 count

2) Back Loaded Lunges - work to a heavy/max 8 reps

3) 12 Min AMRAP
2 rounds of Cindy + 1/5 of Diane (9 DL 22/5/155 + 9 HSPU)

4) GHR 4 x 8

Saturday 7/25

Check out the site for todays games

Friday 7/24

1) Event #1 of Royalty Games

2) Spend 10 minutes working on light Snatch + Hang Snatch. Speed and turn over

3) Spend 10 minutes working on light Clean + Hang Clean + 2 Jerks. speed and footwork

4) NFT
3 Rounds
25 GHDSU
10 DB Push Press

Thursday 7/23

Saturday plan on being at the gym from 8:30-12 and assisting with judging

Run for 30 minutes

5 min warm-up
Then for the remainder of the 30 minutes
1 min Run at 85%
2 min run at 60%

Wednesday 7/22

1) Back Squat quickly work up to a heavy 4 reps and then stay there for a total of 5 sets

2) Max Reps
3 minutes Cal row
3 minutes push-ups
3 mins cal row

3) Sled push to the 50m mark up and back, no stopping except on the turn around
work up to a heavy/max push up and back and then work your way back down same weights you used on the way up

25 minute cap on this

Tuesday 7/21

1) Snatch Hi Pull 8 x 2 no TnG >105%

2) Deadlift 6 x 3 at or above 80% for all sets try and increase load

3) For Time:
20 DB Snatch (70/50)
40 C2B Pull-ups
20 DB Snatch (70/50)

4) For Time:
50 Russian Twists (20/14)
400m Run
50 KBS (55/35)
400m Run
50 V-ups
400m Run
50 Deadlifts (185/125)
400m Run

If you have time and are out of the way:
5a) GHR 4 x 8
5b) Legless Rope climb 4 x 2

Monday 7/20

Last week for the strict gymnastics work before we test some things out next week

1) Quickly work to a max for the day split jerk- 10 lifts

2) EMOM for 10
2 Cleans + 1 Split Jerk- use 80-85% from above. if you can inc weight do so

3) OHS 5 x 3 work up to a heavy 3

4) For Time:
5-10-15-20-25
Thrusters (95/65)
50 Double unders before each set

Saturday 7/18

Double "The Don"

Partner workout for time:
66 DL (110/70)
66 Box Jumps (24/20)
66 KBS (55/35)
66 KTE
66 Sit-ups
66 Pull-ups
66 Thrusters (55/35)
66 Wallballs (20/14)
66 Burpees
66 Double unders

42 min cap

Partition reps however you want, one person can do all

Score is time OR number of completed exercises

Friday 7/17

Reminder no 12pm class tomorrow come early for a partner hero workout.

1) Snatch 6 x 2 80-85% 6 x 1 90-95%

2) "Hulk Hogan"
Every 2 minutes for 20 minutes
3 Muscle -ups
5 Power Cleans (185/125)
7 burpees

Score each round
-Sub butterfly C2B for muscle-ups if needed

3) 14 Minute Ladder
200m Run
3 Box Overs
3 OHS (115/75)
200m Run
6 Box Overs
6 OHS

increase by 3s on the box overs and OHS

Thursday 7/16

Rest day or very easy light jog (like 10 min/mile pace) to flush your legs and then stretch

Wednesday 7/15

Rest day tomorrow.  Saturday no comp at 11 try and get in at 9 or 10, partner workout only and then if able make it to one of Misbahs oly classes sunday

Finish warm-up with
4 rounds for individual times
10 Alt Pistols
10 Pogo Box Jumps (30/24)
- rest 1:1

1) EMOM Front Squats
Min 0-4
8 reps at (95/65)
Min 4-8
7 reps (125/85)
Min 8-12
6 reps (155/105)
Min 12-16
5 Reps (185/125)
Min 16-20
4 reps (215/145)
Min 20-24
3 reps (245/165)
Min 24-28
2 Rep (275/185)

-a clean counts towards your Front squats

2) 25-20-15-10-5
Cal on rower
SOH (135/95)
-1 legless rope climb+ 2 rope climbs between rounds

Tuesday 7/14

1) Power Clean 7 x 3- go on feel but ideally by set 3 you are at a weight you can attempt to finish out the sets at. If you feel sluggish build over the 7 sets

2) Clean Deadlifts 5 x 2 (no TnG or shrug) >115% drop and reset

3) 3 rounds for time:
50 Double Unders
25 GHDSU
5 Hang Power Cleans (185/125)

4) 5 Rounds for time:
18 KBS (70/55)
12 Burpees

Monday 7/13

1) Split Jerk- work up to todays max
then EMOM for 10 minutes 1 split jerk at 90% of above
-use the blocks if possible

2) Back Squat 5 x 5, 5 x 3
heavy across

3) For Time:
1000m row
50 OH Lunges (95/65)
30 Pull-ups

4) 10 minute ladder
1 round of cindy
100m sprint
2 rounds of cindy
100m sprint
3 rounds of cindy
100m sprint

etc.

Saturday 7/11

1) 5 min Partner AMRAP
Strict HSPU- alternate back and forth

2) Warm-up to a heavy 3 thrusters from the ground

Every 4 minutes for 20 minutes
For Time and load:
200m Run
10 Thrusters (increasing loads)
10 Unbroken C2B- (or as few sets as possible, ideally no singles)
- Try and increase your thruster weight each round or start and stay at 155/105 165/115

3) .com 7/6/15

For Time

42-30-18

Wallballs (20/14)

SDHP (75/55)

Box Jumps (20)

Push Press (75/55)

Row Cal

4) Before 15 minutes is up after #3
Clean grip deadlift 5 x 3 working to a max 3 rep 

Friday 7/10

1) Every 90 seconds for 15 minutes
Hang Snatch + Snatch (start at 70% and increase over the 15 minutes if possible)

rest a couple minutes

2) Every 90 seconds for 15 minutes
1 Hang Clean + Clean + Jerk (start at 70% and increase over the 15 minutes if possible)

rest a couple minutes

3) 10 minutes to work to a heavy double back squat
-then back off 5-10% and hit 2 reps every minuted for 5 minutes

4) 4 Rounds for time
75 Double unders
15 TTB
5 OHS (175/125)

Thursday 7/9

1 mile sled drag not heavy no stopping somewhere between 75-115 for guys and 45-75 for girls, use your judgement and set up bands for your shoulders

Wednesday 7/8

1) Clean Pulls 8 x 3 at 100% of max clean no TnG try and be as explosive as possible on the way up through the shrug

2) EMOM for 8 minutes
Even: every :15 hold a L-sit for 6-10 seconds
ODD: 5 SOH (heavy but unbroken), at the :30 mark 1 set ME bar MU

3) Air Fore V2
For Time:
20 KBS (55/35)
20 Power Cleans (95/65)
20 DB Snatch (70/50)
20 SDHP (95/65)
20 Power Snatch (95/65)

Every minute starting at 0:00 perform 4 burpees

4) If you have time to wait
10 min ME cal on AD

Tuesday 7/7

1) 2 Front Squats + 1 Split Jerk - out of the rack. Quickly work up to a max on the complex and then back down to a weight around 80-85% (or higher if you don't have to drop it after the jerk) and hit 5 more sets

2) 21 min AMRAP
800m Run
50 Back Squats (135/95)
800m Run
50 Box Jumps overs (24/20)

Monday 7/6

1) Max Snatch

2) Snatch Hi-Pull 7 x 2 >105% from above

3) 10 min Ladder
2 TTB
2 Hang Power Cleans (115/75)
2 Deficit Push-ups (45s)
4
4
4

4a) GHR 3 x 12
4b) 90 seconds of ME row meters  at damper of 1 x 3

Saturday 7/4

"Hidalgo"

For Time:
2 mile run
-2 minute rest-
20 Squat Cleans (135/95)
20 Box Jumps (24/20)
20 OH walking lunge (45/25)
20 Box Jumps (24/20)
20 Squat Cleans (135/95)
-2 minute rest
2 mile run

Friday 7/3

If you have time to get all this in go for it if not do the C+J with the class and the wod 

1) Clean and Jerk max 

2) Back Squat 10 x 3- heavy as possible for 3s across 

3) For Time:

30 GHDSU

15 Muscle-ups

25 GHDSU

10 Muscle-ups

20 GHDSU

5 Muscle-ups 

4) "Air Force"

20 Thrusters 

20 SDHP

20 Push Jerks

20 OHS

20 Front Squats

(95/65)

4 burpees every minute starting at 0:00

Thursday 7/2

Rest day today mobilize and stretch

Wednesday 7/1

Rest day tomorrow so push the intervals today

1) Snatch Hi-Pull 10 x 2 >110% no TnG reset

2) 3 Rounds
1 set of ME TTB
RD1 750m row for time.
RD 2 500m row for time
RD 3 750m Row for time

rest 2 minutes between rounds

For this piece do as many TTB as possible in 1 set, as soon as your feet hit the ground your time starts for your row for time. Every TTB you do takes 1 second off your row time.  Can you beat your score from RD 1 on RD 3?  You will have to row much harder on 3rd round

3) Every 2:30 for 25 minutes 10 rounds
Shuttle sprint 5-10-15-20-25

record fastest and slowest times

Tuesday 6/30

1) 3 Snatch Grip Push Press + 2 OHS try to hit 5 sets at or above 85% of max snatch

2) Jump in with the class and work on DB squat snatch

3) From .com 6/27
For Time:
80 squats
70 push-ups
60 alt pistols
50 cal row
40 Single arm DB ohs (30/20) 20/20
30 HSPU
20 DB Thrusters (30/20)
10 Muscle-ups

Monday 6/29

Mon-Weds this week will be light on the volume of work. Attack each piece with intensity though

1) Try and work up (or close) to last Wednesdays 3TnG power clean weight For:

2 Power Cleans + 2 Split Jerks then hit 4 more sets 

2) Every 5 minutes for 20 minutes

1 min Max effort reps Deadlift (315/205)

400m run- time starts at 1:00 

score # of DL and 400m run time each round

3) Get in some of your gymnastics work 

Saturday 6/27

1) Work up to a max complex
1 Hang Snatch + 2 Snatch + 3 OHS
-Then hit 2 more sets just below max 80-90% try and be efficient moving through for speed and grace

2) For time:
10 Bar Muscle-ups
20 Deadlifts (225/155)
30m Sled drag up (225/135 on sled)
30m Sled drag back
20 Deadlifts (225/155)
10 Bar Muscle-ups

3) From .com
For Time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20)
20 Double unders
25 Ring Dips
20 KTE
30 KBS (70/55)
30 Sit-ups
20 Hang Squat Cleans (40/30) DBs
25 Back Extensions
20 Wallballs (20/14)
3 Rope climbs

-This is subject to change. There might be a partner workout substituted in for 2 see how everyone is feeling when we get started

Friday 6/26

1) Hang Clean Ladder- start at 175/95 add 5 lbs every :30 until you can't complete

2) Front Squat 1 x 10, 1 x 1, 1 x 10, 1 x 1, 1 x 10, 1 x 1, 10 x 1, 1 x 1

For this go from your set of 10 reps to a set of 1 rep. Try and increase the load for all sets.
Here is an example:
1st set of 10- 155#
1st single- 245#
2nd set of 10- 175#
2nd single- 265#
and so on

3) 4 rounds for Time:
500m Row
20 Alt DB Snatch (70/50)
rest 1 minute between rounds

4a) GHR 4 x 8 (add weight if possible)
4b) Do your L-sits

Thursday 6/25

Today is a good day to get in your strict HSPU and pull-ups for time

Couple options for split jerks if you feel fresh and strong

1) 10 x 2 heavy split jerks- use the blocks if you can

or

1) Jerk Balances 5 x 5 at moderate weight - this would be preferred for those of you who need to work on split jerks

2) Front racked 1/3 lunges with your opposite jerk foot 5 x 5
-If you split with your right foot forward do the 1/3 lunges with your left foot forward only

3) Take this outside if there is not room in the gym
Speed ladder
3 x through at brisk pace up and back for each then move to the next
1 foot in
2 feet in
1 foot in side to side
2 feet in side to side
2 feet in 2 feet out hops
Side shuffle 1 foot in
side shuffle 2 feet in

Wednesday 6/24

1) Work up to a max TnG 3 rep Power Clean

2) Back off 10-20lbs depending on feel (or if you feel good stay at #1 weight) and hit 3 TnG power cleans every 1:30 for 15 minutes

3) Clean grip Deadlift 6 x 3, no TnG drop and reset your hips so they are nice and low be >115% max clean

4) For Time:
"Helen"
3 Rounds
400m run
21 KBS (55/35)
12 Pull-ups

5) Tabata Row for meters

Tuesday 6/23

1) Just like last week work up to todays 1RM back squat in 12 minutes

2) Back off to 87.5-90% of #1 (the range in % is so you can round to the weight ending in 0 or 5 in your range) complete 25 reps any way any how (ideally no singles but towards the end they are acceptable), rest as much as you need between sets.

3) 12 Min AMRAP
10 Ring Dips
20 Wallballs (20/14)- unbroken is the goal
30 Double unders

*For this piece I want you to push the limits, you are trying to score as best you can, but will have to pay a 750m row penalty for any wallball sets not unbroken. (will be completed after the workout). After the first couple rounds DO NOT rest after ring dips to try and make sure you get your WB unbroken. Pick that f*cker up and hold on

4) EMOM 15 minutes
Min 1: 15 GHDSU
Min 2: DB strict Press x 8 reps (moderate weight)
Min 3: Row 200/175m damper on 1

Monday 6/22

I definitely see the strict gymnastics work paying off keep it up. 

This week and for the next month:

30 Strict Deficit HSPU

30 Strict Weighted C2B

40 Strict Weighted Ring Dips 

50 Weighted Ring Rows

In addition complete 2 times throughout the week

For Time:

20 Strict HSPU (no deficit)

15 Muscle-ups 

1) 2 Position pause snatch Below and above knee- work to a max and then hit 6-8 more reps at that weight

2) Snatch Pulls 6 x 2 >110%

3) OHS 6 x 3 moderately heavy across

4) 1 mile run for time 

11 min cap

5) at 11 minute mark

1 mile run for time

6) at 22 minute mark

Max 1 RM power snatch

11 minute cap

Saturday 6/20

Trying something different today hopefully it is fun.

"HORSE"

just like the BBall game.

Each person will come up with 1-2 workouts or lifting complexes etc.
Everyone will then perform it and if they complete it or finish under the cap they don't get a letter, if they don't get it done they get a letter.

Rules for this:
1) Whatever you choose should be quick, under 3 mins and require minimal set-up
2) Don't be an asshole and do something outlandish only you can complete
-example: 40" box jumps for reps, freestanding HSPU, ring HSPU etc.
3) You can throw out something like "nothing but net" by saying the weights need to be unbroken etc.
4) We will partner up for this and alternate around so everyone gets a counter

Obviously you can pick things you excel at

This is my first challenge:
7 Axle Bar Power Cleans (115/75)
7 Axle Bar Thrusters (115/75)
Axle Bar OH Walking Lunge length of the gym (115/75)
-2 min cap

Other examples:
20 C2B in under :30

2:00 to get a minimum of 15 Jerks (185/115)
30 GHDSU (one hand touch) buy in

8 DB Squat Snatch (40/20) in under :30

3 Rounds
5 DL (315/205)
10 Burpees
2 min cap


I am pumped to see what you guys come up with and hope this turns out to be fun. Again don't be that guy or gal

Friday 6/19

1) Work up to a heavy single 2 pause clean (below and above knee) engage your lats
-hit the heavy rep 6-8 times

2) 1 Two Count pause Front Squat + 2 Front Squats (no pause)- get to a heavy set and stay there for 5-7 sets

-for the above if you feel solid do the 8 sets and 7 sets. If you are sluggish today grind through for the minimum sets

3) For total reps
3 rounds
1 Min ME Cal Row
1 Min ME Burpees to plate
1 Min ME Alt Pistols
800m run

7 minute round.

Round 2 starts at 7 and round 3 at 14 mins. If you are not back from your run you eat into your time.

4) Push Press 6 x 3 heavy across

Thursday 6/18

Run 2 miles at 85% effort

rest 5 minutes

Run 1 mile at 90% effort

rest 4 minutes

Run 800m ad 100% effort

Wednesday 6/17

1) Split Jerk 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1- build towards a max for the day in 4 lifts

2) 10 Rep Heavy deadlift- not a max you should be able to do 12 reps. Hit a few sets of 6s and 8s working up to the 10 rep

3) If you have pushed back your gymnastics do a quick 12 minute EMOM
Min 1: L-sit hold
Min 2: Strict Weighted Pull-ups
Min 3: Strict deficit HSPU

-rep scheme is up to you, you can extend it out to 15 minutes to get your reps in

4) 10 minute AMRAP
5 Power Snatch (115/75)
11 Deadlift (115/75)
7 GI Janes

Tuesday 6/16

1) Quickly work up to todays 1RM Back Squat (under 12 minutes from when you start squatting)

2) For Time:

10 Back Squats (135/95)

400m Run

10 BS (165/115)

400m Run

10 BS (195/125)

400m Run

10 BS (225/145)

400m Run

10 BS (255/165)

400m run

10 BS (285/185)

400m run

3a) GHDSU 4 x 20

3b) Supinated bent over row 4 x 12

Monday 6/15

1) Quickly work to a heavy single Power Snatch just to get something heavy under your belt

2) Every other minute for 20 minutes
1 Hang Power Snatch + 1 Power Snatch + 1 Hang Power + 1 Power Snatch
-start out at a moderate weight and try to build over the course of the 20 minutes.  If you miss during a 2 minute window drop down and try again. Your goal is to 1 max out the complex and 2 complete all 40 reps

3) Snatch grip RDL 4 x 6, if you can go all the way to the floor without rounding your back do so, if not drive your hips back as far as possible then fire your glutes and bring the bar up

4) 16 min AMRAP
10 Muscle-ups
15 HSPU
20 TTB
25 Cal row

Saturday 6/13

Partner up for some barbell cycling

We will try and get through this quickly should be a max of 50 minutes of work I know some of you want to get to the pool and burn.

1) 5 minutes
40 Hang Power Snatch (95/65)
40 Hang Power Snatch (117/75)
AMRAP Hang Power Snatch (135/95)

rest 3 minutes

2) 5 minutes
40 Front Squats (135/95)
40 Front Squats (165/115)
AMRAP Front Squats (195/130)

rest 3 minutes

3) 5 minutes
40 Deadlifts (195/130)
40 Deadlifts (245/165)
AMRAP Deadlifts (295/185)

rest 6 minutes (start at 30:00)

4) For as long as you can possibly go
EMOM- 20 minute Cap
7 Thrusters (95/65)
6 TTB
5 lateral burpees over the barbell

4 minute rest when you can't finish the work in the minute or 20 minutes passes

5) 6 minute AMRAP
2 legless rope climbs
1 shuttle run (or something similar depending on # of people)

Friday 6/12

1) Work up to a maximum 3 power clean + split jerk. Not TnG you have :21(7 seconds per) to complete all 3 lifts
-if you can string the power clean catch right into the split jerk do it

2) Clean Pulls 7 x 2 >100%, as heavy as you can go and still be explosive with your hips

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

-after go for an easy 1 mile jog or 8 min bike

4a) GHR 4 x 10- add weight if 10 is easy
4b) L-sit (:05)  to tuck back to L-sit (:05) x 10 total

Thursday 6/11

1) For Time (ish)
5 Rounds
:30 Plank Hold
5 Muscle-ups
400m Run

-if you feel good go hard.  If your shoulders are beat up work the transitions on the muscle-ups and just sweat 15-20 minutes OR do the following

If you can't make it to the gym.
For Distance:
Run for 25 minutes
Every 5 minutes starting at 0:00 :45 plank hold

Wednesday 6/10

1) Back Squat quickly work-up to a heavy triple. try and bounce out of the bottom-no pauses

2) Front Racked Lunges 5 x 10 reps (5/5) climbing weights

3) "Fight Gone Bad"
3 rounds 1 min at each station for total reps
Wallballs (20/14)
SDHP (75/55)
Box Jumps (20)
Push Press (75/55)
Row Cal
1 minute rest between rounds

Tuesday 6/9

1) Feel it out with Snatch but goal is to hit 6-8 singles as close to max as your body will let you today

2) Snatch DL 8 x 2 (TnG) heavy as possible across- however if you are shooting your butt up it is too heavy

3) For Time:
40 Burpees
40 Alt DB Snatch (50/40)
20 burpees
20 Alt DB snatch (50/40)
-flat out sprint do not stop

4) If you can make this work do so but stay out of the way of the class. ABSOLUTELY NO REPEAT of last tuesday. If you are in the way work on something else
Set-up two racks facing each other (front of the gym might work)
Back loaded barbell carry As heavy as comfortable (new movement for some of you) 4 trips 3 mat lengths

Monday 6/8

1) Clean and Jerk all singles at 60-65% nothing heavy work perfect form 15-20 reps

2) 2 RM Thruster - out of the rack

3) For Time:
8-6-4
Cluster (185/125)
C2B
100 Double unders
16-12-8
Cluster (95/65)
Pull-ups

4a) Get some of your L-sit work in
4b) Double DB bent over row 4 x 10 -really pinch shoulder blades
4c) banded side steps 4 x 12'

Saturday 6/6

Had something planned but when the champ posts an awesome partner day you scrap your plans , plus this looks much more fun.

From Rich Froning Jr.

In teams of 2 1 person working at a time

1) 2K Row
100 Strict HSPU (we will do first 50 strict then kip)

2) 20 50m sled push
100 DB Snatch (80/50)

3) 200 Wallballs
100 Hang Cleans (185/125)

4) 200 GHDSU
50 Rope Climbs (first 5 for each person will be legless)

We will start a new one every 20 minutes or so and put a 15 minute cap ish on each one
we will also switch partners before each new workout

Friday 6/5

Remember we will be getting after it at 12pm tomorrow

1) 2 second pause front squats
2 reps within a minute. re-rack after the first compose yourself and do the 2nd.
work up to a maximum 2 within a minute. rest as needed between attempts make 5-6 heavy minutes

2) For Max load
every 5 minutes for 30 minutes
100m run
5 Front Squats + 5 SOH + 5 Back Squats

3) 5 Rounds for time:
3 OHS (185/125)
5 Bar Muscle Ups
7 Burpee box overs (30/24)

Thursday 6/4

Rest day or hit the curves circuit

Wednesday 6/3

Another light day, off tomorrow

1) Deadlift 7 x 5 - work to a heavy 5 by the 3rd set

2) 16 minute AMRAP
25 V-ups
25 KBS (55/35)
400m Run

3a) Underhand grip bent over row 4 x 10
3b) DB triceps skull crusher 4 x 10 each arm

Tuesday 6/2

Jump in with the class and work HS

1) For Time:
2 Rounds
500m Row
40 push-ups
30 lunges
20 TTB

-rest 5-8 minutes

2) EMOM for as long as possible
2 Cleans (dont have to be touch and go)
Start at 95/65 increase by 20/10 every minute

once you miss a minute rest the next minute and start over
(if you think you can get over 300/200) start a little heavier (135/95)

3) 50 GHDSU + 50 GHR (add weight if you can)

Monday 6/1

Great work the last month with the strict gymnastics, updated weekly gymnastics

try and get this in over the course of the week

60 Strict HSPU hands on 2 10s
15 Strict MU (use band if needed) 45 Ring Pull-ups
60 Strict Weighted ring dips (30 with a 1 sec pause in the bottom)
60 Strict Weighted pull-ups
L-sit Hold 4:00 (any holds under :18 dont count towards your weekly total)

Light volume day after last week

1) OHS 10 x 2 (or max OHS if you feel fresh)- keep these very manageable and brief pause in the hole working on posture

2)  10 minute partner AMRAP
9 Wallballs (20/14)
6 Box Overs (24/20)
3 Power Snatch (135/95)
-partners alternate rounds

3) Row 2500m for time
every 2 minutes starting at 0 hit 5 unbroken split jerks (make these challenging but very doable)

Saturday 5/30

1) Max Split Jerk- OR mix finish-up your gymnastics for the week plus a little extra

2) Clean Deadlift go as heavy as possible for 5 x 3- not TnG (no drops return to the ground- reset and keep your ass down)

3) We are going to partner/triple up and do something similar to regional team event 6 (w/o the cleans)-plan on doing GHDs and MU- need #s to finalize this

4) Again need #s for this but plan on a sled push massacre

Friday 5/30

1) 3 Position Snatch (Hi/hang/floor) x 8-10 sets- solely on feel, when it gets heavy stay there for the remaining sets

2) 2 second pause back squat x 3 x 7 -try and use a load slightly heavier than 5/13

3) "Glen"
For Time
30 Clean and Jerks (135/95)
1 mile run
10 rope climbs
1 mile run
100 burpees

Thursday 5/28

Rest or Make-up if you have missed

Wednesday 5/27

Much deserved day off tomorrow

1) Snatch Hi-Pulls 10-12 x 2 (drop and reset) Stay between 105-110% for all sets

2) Snatch DL 7 x 3 TnG try and go heavier than #1

3) Bulgarian Split Squats 3 x 10

4) For Time:
500m Row
15 Hang Power Cleans (185/125)
30 C2B
15 Hang Power Cleans (185/125)
500m Row

5) "Griff"
800m run
400m run backwards
800m run
400m run backwards