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