Wednesday 4/1

Some more light work today, off tomorrow, completely off.  Friday we will get back at it


1) Jerk Balances 8 x 2- go a little heavier, drop that back knee

2) Strict Press in Split Jerk Stance 5 x 5 - No Bounce all strict
-after you finish 1 and 2, do some quarter lunges with opposite leg forward. i.e. you jerk left foot forward do 20 total quarter lunges with right foot forward. Lunge depth should be similar to jerk depth

3) For time:
70 Cal row
50 Box jumps (24/20)
30 SOH (135/95)

4) crossover symmetry x 3

Tuesday 3/31

1) Clean pulls 5 x 3 at 75%

2a) Bent over row 4 x 10 (maintain scapular retraction, weight should be light)
2b) L-sit/tuck x 40

3) 15 min AMRAP
10 DL (275/185)
10 Burpees
10 TTB
1 min mandatory rest between rounds. If you finish a round at or after 14:00 workout is over

Monday 3/30

If you plan on a redo if 15.5, you know how it feels. You know where you can push harder and when you might need to break.

If you are not, congrats your open is over. Great work over the last 5 weeks. We have some work to do between now and next year. Which will begin shortly but now some of you need to take some time off and fix what has been nagging you over the last couple months.  If you have questions on what you should do text me.

For some of us, myself included the next few weeks should be less about doing lots of working out and more about mobility and soft tissue maintenance.

Easy next couple days

1) 3 Hang Snatch x 5 stay below 75% work on speed and turnover

2) 30 Dead hang pull-ups

3) "Nancy"
5 Rounds for time:
400m Run
15 OHS (95/65)

Saturday 3/28

This is it the end of the open and what a way to go out.

You all have put in so much work over the last year and I know this open wasn't quite in our favor. But this workout is. It is straight will and determination. No stupid fucking gymnastics or technical lifts just put your head down and go until you are done or dead:)

Mobilize well get a good warmup in and then hit
9 cal row at game speed
5 thrusters 95/65

Rest a little

9 cal row game speed
5 thrusters 115/75

Rest

9 cal row game speed
5 thrusters 135/95

Rest a little

3-4 thrusters 155/105

Get your stuff set up, pee and go.

Before you come in mentally commit to going hard and when you think you can go any further push it a little more. Trust me you will survive.

Friday 3/27

1) Power Clean 1 rep (75%) every :30 seconds for 12 minutes, trying to increase load as long as you can

2) Back Squat 5 x 5 (205/135) be explosive every rep

3) Tabata Hollow rocks 

4) Ride the bike/row/jog for an easy 10 minutes then mobilize your hips and shoulders 

Thursday 3/26

Rest/curves circuit/intervals

Longer intervals today
Row/bike/run

3:00 (85% effort)
1:30 (55% effort)
3:30 (85% effort)
1:30 (55% effort)
4:00 ( close to 85% effort)
2:30 (55% effort)
repeat finishing with a 2:30 cool down

Wednesday 3/25

1) EMOM for 15 minutes
First 5 minutes
4 Split Jerks around 65-70%
Then for 5 minutes
3 Split Jerks around 70-75%
Then for 5 minutes
2 Split Jerks around 75-80%

2) Deadlift 3 x 10 at around 65-75%
-if you feel solid go 1 set at 65 1 at 70 1 at 75

3) L-sit hold total of 2:00

4) 12 min AMRAP
16 single arm KBS (55/35)
32 Double unders

5a) lightly weighted GHR 5 x 6
5b) Crossover symmetry x 3

Tuesday 3/24

1) 3 Hang Cleans EMOM for 8 minutes start at 70% of max add weight if you can

2) Tempo Front Squats 5 x 3 (5 sec down 2 sec bottom stand up) try to use the same weight or close for all 5 sets

3) 5 rounds NFT
2 L-Sit Pull-ups
4 Deadhang pull-ups
6 Ring rows

4) For Time:
30-20-10
Front Squats (135/95)
TTB

5a) Banded hip extensions 3 x 12
b) Banded side steps 3 x 12'

Monday 3/23

If you plan on a redo of 15.4 follow instructions below

1) Work up to heavy near max power snatch
- when you hit this your clock starts and counts as your first rep

2) For Time
1,2,3,4,5,6,7 unbroken power snatch
- drop 5-10lbs every set
For example
135 max power snatch for 1, 130 x 2, 125 x 3, 120 x 4, 115 x 5, 110 x 6, 105 x 7
-If you hit 15.4 ahead of time SKIP (depending on your shoulder fatigue) OR drop 10 lbs starting at the set of 4 so 135, 130, 125, 115, 105, 95, 85

3) Barbell Squat jumps 5 x 5 play around with these not heavy
-focus on exploding out of the bottom and when your feet are about to leave the ground pull the bar down on your back to avoid the bar coming off your shoulders and then landing hard on your back

4) IF you redid 15.4 SKIP
5 rounds NFT
4 Strict HSPU
4 Strict Ring Dips
4 Push-ups on low paralletes

5) For Time:
Teams of 4
300 Cal row
240 Power Snatch/Clean and JErk (95)
200 Alt Burpee double box jump/burpee box jump (20)

6) Crossover symmetry x 3

Saturday 3/21

15.4 pretty straight forward here make sure your shoulders are warmed up and ready to go. Also pay attention to your hamstrings and low back. This will help you be able to kip longer, also consider doing single cleans.

Friday 3/20

Obviously play around with the Handstand push-up standards. You can find them on the games site

1) Back Squat 4 x 8 - Nothing crazy here just work-up to a heavy not max 8

2) Snatch Balance 3 x 3 - work speed and positioning in the bottom

3) 30 Dead hang pull-ups

4) 3 Rounds for time
500m Row
20 Box Jumps (24/20)
15 TTB

Thursday 3/19

Rest/curves circuit or intervals

Intervals row/bike/run
:15 ME :15 rest
:30 ME :30 rest
:45 ME :45 rest
1:00 ME 1:00 rest
:45 ME :15 rest
:30 ME :15 rest
:15 ME
- Rest 3 minutes

repeat 2 more times

Wednesday 3/18

1) Finish warm-up with
NFT
10 Deadhang C2B
15 Deadhang PU
20 Ring Rows
25 Bent over row (95/65)

2) RDL 4 x 6- moderate-heavy across ONLY if tension on hamstrings
30 Hello Dollies holding each position for 5 secs in and out

3) Teams of 3 or roll solo (if solo rest 1:15)
15 C2B
20 DL (185/125)
25/20 Cal row

4a) Banded side steps 3 x 12'
4b) Very light DB shoulder press 3 x 12
4c) banded face pulls 3 x 12

Tuesday 3/17

1) 4 sets: 12-15 foot handstand walk to wall + 6 HSPU

2) 16 min AMRAP
21-18-15-12-9-6-3
Thrusters
Bar facing burpees

Thruster loads are
95/65, 115/75, 135/95, 155/105, 185/125, 205/135, 225/145

-with any remaining time AMRAP of burpees

3a) Banded hamstring 3 x 12
3b) GHDSU 3 x 15
3c) Crossover symmetry x 3

Monday 3/16

If you intend on repeating 15.3 do #2 and #3 and for #4 deadlift something heavy for 8-10 reps


1) Power Snatch + Hang Snatch + Snatch work to a max

2) Every 2 minutes for 10 minutes
8 Unbroken power cleans (135/95) - increase weight each round, you choose the jumps on how you feel.

3) 1 mile run for time

4) Out of the rack
Double Front Squat + Split Jerk find a max, then hit a few (3-5) extra sets at 80-85% of that max

Saturday 3/14

Make sure you are warmed up and ready to go.  Have your Heart Rate up before you start because this one will get it up quick and you might have to back off.

Hit a couple muscle-ups into wallballs into dubs

Row or Ride the AD and make sure your shoulders are good to go.

During the workout do not let fatigue dictate when you break sets.  Plan your breaks ahead and get back on the balls and dubs quick.

Friday 3/13

Warm-up and hit some muscle-ups. IF they feel good today contemplate doing 15.3 today if not lift a little

1) Every :20 for 10 minutes
1 clean (80%)

2) 3 rounds
15 GHDSU
45 Dubs

3) Crossover symmetry and get your shoulders prepped for tomorrow

Thursday 3/12

If you are able to come in today great if not rest

Follow along with the class

1) Bent over row 3 x 12 (not pendlay, keep shoulders tight no bouncing)
-accumulate 4 minutes of V-sit hold

2) EMOM for 24 minutes
Min 1- Row 250 meters
Min 2- Rest- no rope climbs go hard on the row
Min 3- sprint 200m

Wednesday 3/11

How are the legs feeling after yesterday???

Today warm-up and mobilize extra

If you are able, come tomorrow to run/row

1) If you feel good jump in with the class on the Turkish get-ups if not keep rolling or lax balling any sore points possibly lingering from 15.2

2) 20 min AMRAP

20 SOH (75/55)

30 Air Squats 

20 DB Snatch (50/30)

3a) GHR 3 x 10

3b) Crossover symmetry x 3

Tuesday 3/10

1) Every 2 minutes for 10 minutes
10 Back Squats- from ground, you pick weight, increase if possible

2) 3 rounds
20 Wallballs (20/14)
5 Muscle-ups
- rest 1:1, these are sprints from the start

3) For Time:
21-18-15-12-9-6-3
Thruster (95/65)
3-6-9-12-15-18-21
Row Calories

Monday 3/9

If you are doing 15.2 again today afterwards just hit the emoms after, only if you feel decent enough

1) EMOM for 12 minutes
2 Hang Clean + 2 Split Jerk - go heavy from the beginning. (extend time if needed)

2) EMOM for 14
Even: 7 RDL moderate weight get tension on your hamstrings
ODD: 8 HSPU - open each set with strict 1-5 reps

3) ForTotal Reps
3 rounds
1 min KBS (55/35)
1 min GHDSU - not rx +
1 min Clean and Jerk (135/95)
1 min burpee box jumps
1 min rest

4) Crossover symmetry x 3

Saturday 3/7

Make sure you are good and warmed up and then spend a fair amount of time getting your shoulders/lats/hips opened up and ready to go.

Pre workout- 5 minutes before you go if possible
4 OHS (115/75)
4 C2B
3 OHS
3 C2B
2 OHS
2 C2B

-dont do too many C2B in warm-up, if your kip is shitty it is ok the first round or 2 will get you in the groove hopefully

Get your weights set, go pee and then attack the workout in a very careful manner early on.  Pick a number of C2B that is a joke for you to maintain 2, 3, 4, 5 whatever and stick to you plan and if you have to resort to singles do so. Try and keep the OHS unbroken for as long as possible, unless they are wearing you out dramatically

Here is an example of a paced workout
Rd 1
10 OHS
4 C2B+ 4 C2B + 2 C2B
10 OHS
4 + 4+ 2

Rd 2
12 OHS
4 + 4+ 4
12 OHS
4 + 4 + 4

Rd 3
14 OHS
4 + 4 + 3 + 3
14 OHS
4 + 4 + 3 + 3

Rd 4
16 OHS
4 + 4 + 3 + 2 + 2 + 1
16 OHS
whatever you have to do to finish- none of us made it past this point last year

This is just an example, remember go on feel, if you feel your C2B start breaking down on the last rep of 4 cut it to 3 you need to preserve these as long as possible

Lets get it

Friday 3/6

Well we get to repeat our worst workout from last year. Pumped to see how this goes.

1) 1 Snatch emom for 15 mins
-increase load each minute until you can't and stay at that weight

2) 5 rounds
5 OHS (95/65)
5 C2B
- efficiency not speed

3) For time:
1000m row
50 burpees over the rower

4) crossover symmetry x 3

5)mobilize lats and shoulders

Thursday 3/5

Rest day or intervals

Run/row/bike

3 mins at 85% rest 1
2 mins at 90% rest 1
1 min at 95% rest 1
repeat 2 more times

Wednesday 3/4

1) Work-up to something heavy on DL, not a maximal triple but heavy

2)  Back off about 10-15% from 1 and hit 30 reps for time, every time you break 5 bar facing burpees

3) Weighted strict Ring Dips 5 x 5 try and increase load each set

4) 18 min AMRAP
teams of 3
20 push-ups
20 Wallballs (20/14)
20 Cal row

teammates can start when person ahead of them is at the halfway point.  Only 1 person working on a station at once.

5) Jerk Balances 5 x 5 (light to moderate weight) work on hitting that good position with back knee bent towards the ground

Tuesday 3/3

If you re did 15.1 yesterday do yesterdays training

1) EMOM for 12 minutes
Min 0-2: 3 cleans (75%)
Min 3-5: 2 cleans (80%)
Min 6-8: 1 clean (85%)
Min 9-11: 1 clean (90%)
-power or squat, choose the one you need more work on

2) Ring or bar muscle-up work with slightly fatigued grip
4 rounds NFT
15 KBS (70/55)
-immediately following jump up and try and hit a ring or bar mu, if successful continue for 2-5 reps

put your KB as close to your rings or bar as possible and legitimately jump right on without hesitation

3) For Time:
21-15-9
Pull-ups
Hang Power Cleans (95/65)
Box Jumps (30/24)

4a) Banded side steps 4 x 12'
4b) bent over DB rows 4 x 10 light weight really pinch the top

Monday 3/2

1) Back Squat 5, 4 , 3 ,2 ,1, 2, 3, 4 ,5
hit a heavy ish 5 then a heavy ish 4 etc down to a heavy single. Then hit the same weight for 2, 3, 4,5  on your way back up that you used on the way down.
-On the way back up it is EMOM so hit your single at the top of a minute. Then hit your 2 at top of next minute

2) EMOM for 8 minutes
even: 10 SOH (try and go slightly heavier than last time 2/5, unbroken)
odd: 15 GHDSU

3) 10 min AMRAP
10 OH Lunges (45/25) L/R=1
20 Burpees to plate
30 Sit-ups

4) Crossover symmetry x 3