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)