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