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