Saturday 12/31

With a Partner for Total Reps:

3 Minutes at each number on the countdown 

10 Dubs (20 singles)

10 Air Squats

9 KBS (55/35)

9 Sit-ups

8 Push-ups

8 V-ups

7 Pull-ups (should be unbroken, scale to jumping if needed)

7 Deadlifts (115/75)

6 Jerks (115/75)

6 TTB (these should be unbroken as well, scale to hanging knee raises if necessary)

5 Cals on Rower

5 Front Squats (115/75)

4 Hang Power Cleans (115/75)

4 Box Overs (24/20)

3 Thrusters (115/75)

3 Lateral Burpees over the bar

2 Burpee Box Jumps (24/20)

2 Power Snatch (115/75)

1 Cluster (115/75)

1 GI Jane

Friday 12/30

1) Snatch Pull + Low Hang Snatch + OHS
-as heavy as you can go for 6 working sets

2) For Time:
25 Muscle-ups
20 Hang Cleans (225/145)
1500m row

3) Deadlift 10-8-6-4-2
work to a close to heavy 10 then add 20-25/10-15lbs and do 8 keep going until you finish 2

4) :30 on 1 min off
10m sprints x 10

Thursday 12/29

The work for the class today isn't too bad and then there is 20 minutes of focused stretching. Probably a good idea to participate in that. If you weren't planning on working out today, good take a rest day. 

For Time:
5 Rounds
5 Strict Pull-ups
10 Strict Press (95/65) (from floor, no knee bend) (BC: Use DBs)
15 Cal Row
20 Push-ups




Coach led mobility:
1:30 banded quad on foam roller each leg
2:00 kneeling split (embrace it)
1:30 Banded Hamstring (knee locked out, coach will make sure your leg is locked out)
1:00 Seated Banded archer stretch
1:00 Pec crossover
2:00 lying lat/shoulder stretch (play around with the height on this one. Lay face down and put your hands with arms locked out up on a box or bench, you can use a foam roller if you need a shorter height. Your hands should be thumbs up to the ceiling on the box/bench)

Wednesday 12/28

1) If you have time open with 4 x 500m row intervals resting 1:00 between efforts

2) Clean and Jerk x 3
-8 working sets. Give yourself abut 40 seconds to complete all 3 lifts

3) Back Loaded Lunges 2 x 8, 3 x 6

4) 50 Strict Deficit HSPU
-pick a number that you are comfortable hitting without question maybe 3 or 10 whatever but stop there each set don't go to failure because on your last rep try to maintain hollow position, bring your feet off the wall and hold a freestanding handstand for :10

5) 16 min AMRAP
80 Dubs
40 Wallballs (20/14)
20 TTB

Tuesday 12/27

1) Hang Snatch 10 x 3
-work up to something heavy ish (70% of max) by the 5th set and hold it there

2) 50 Strict C2Ring pull-ups

3) 15 min EMOM
1) Single leg RDL x 5 (or Snatch Grip RDL)
2) 8-10 Single Arm Bent over row
3) 20 Straight leg raises

4) For Time:
4 Rope Climbs
20 Deadlifts (225/155)
40 Box Jumps (24/20)
20 Deadlifts (225/155)
4 Rope Climbs

Monday 12/26

"Tommy Mac"
2 Rounds for time:
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatch (115/75)
12 Burpees
12 Push Jerks (115/75)
12 Burpees
12 Hang Squat Cleans (115/75)
12 Burpees
12 OHS (115/75)

Saturday 12/24

12 Days of Christmas 2016 v2

1 Complex (Power Clean +  Hang Cluster + Jerk) (135/95)
2 Bar MU (2 Strict Pull-ups)
3 TTB
4 Pistols
5 C2B
6 Burpees
7 SDHP (135/95)
8 Wallballs (20/14)
9 KBS (70/55)
10 HSPU
11 OHS (135/95)
12(0) Dubs

Friday 12/23

1) Clean Pull + Low Hang Clean + Jerk
-as heavy as you can for 6 sets

2) Superset the following
5 Weighted Strict Pull-ups
7 Push Press (unbroken you pick the weight)
rest as needed between sets
5-6 sets or go for 15 minutes if you feel you need more volume here

This is for those of you that can make it in before the 12 or 2 class:
3) No pacing per round max effort don't worry about the next set:
For Time:
25 Cal Row
20 Cal AB
15 Power Cleans (135/95)

rest 2:00

FT:
20 Cal Row
16 Cal AB
12 Power Cleans (175/120)

rest 2:00

FT
15 Cal Row
12 Cal AB
9 Power cleans (195/130)

rest 2:00

FT:
12 Cal Row
9 Cal AB
6 Power Cleans (225/155)

4) Class Workout:
3 Teams
Relay style
25 Sit-ups
20 DB Snatch (70/40)
Shuttle run

Thursday 12/22

1) Hang Snatch + Snatch + Hang Snatch + Snatch
-Every 2:00 for 10 sets

2) For Time:
40-30-20-10
Air Squats
20-15-10-5
KTE

Wednesday 12/21

Finish warm-up with
3 Rounds for time:
25 GHDSU
40 ft HS walk ( in the front walk from GHD to bathroom, and back)

1) Every :30 for 10 minutes
Power Clean + Jerk
-go on feel, if you feel beat up keep it light

2) 10 x 2 Pause Back Squat (3 seconds in the bottom on both reps)

3) 15 min AMRAP
5 Deadlifts (315/205)
15 Lateral Burpees
50 Dubs
150m row

4) 150 Cal on AB for time
working in :20 intervals resting :20

Tuesday 12/20

1) Power Snatch every :20 for 10 minutes
-30 reps. try to challenge yourself. If you hit all 30 maybe it was too light.  If you hit less than 18 maybe a bit too heavy

2) Snatch Hi-Pull 4 x 4- try to hold on to these at or above 100%

3) 18 min EMOM
1) 8-10 Bent over row
2) 10-12 Ring Dips
3) 20 Russian Twists (go heavy)

4) For Time:
4 Rounds
4 Snatch (155/105)
6 Muscle-ups
12 Box Jump Overs (24/20)

Monday 12/19

1) 8 working Sets of 3 cleans + 2 Jerks
-perform 3 single cleans and on the 3rd do 2 jerks

2) Back Loaded Lunges 5 x 6
same weight as last Tuesday for the 3 sets of 6

3) 18 min AMRAP
15 KBS (55/35)
18 Wallballs (20/14)
21/16 Cal Row
1 min rest between rounds

4) :30 weighted plank
ME Dive bombers feet on box, get as vertical as possible
:30 weighted plank
ME Dive Bombers
:30 Plank
ME Dive Bombers
:30 Plank

Saturday 12/17

1) Every 90 seconds for 10 rounds
7 Deadlifts + 7 Deficit HSPU (you pick the weight and deficit)
-try to go heavy on the deads

2) The 100s
100 Wallballs (20/14)
100 C2B
100 Alt Pistols
100 Alt DB Snatch (70/50)
25 min cap

3) 100 Straight leg raises + 100 Banded GM

Friday 12/16

Finish Warm-up with
3 Rounds
:30 Nose to wall HS hold (point toes)
5 Tempo ring rows (pause at the top for 2, lower for 5)
:15-:30 L-sit on Rings
Front Rack KB + Farmers Carry (one hand front rack the other farmers) Length of the gym and switch

1) Take 20 minutes to Max Clean and Jerk

2) Front Squat 25 reps at weight from #1 goal, goal is as few sets as possible: no time constraints

3) 6 RM Strict Press
-30-40 Bulgarian Ring rows between

4) For reps:
1 minute at each station 3 rounds
Cals on Rower (damper at 1)
Push Press (75/55)
Box Jumps (24/20)
TTB
Cals Bike
1 min rest

Thursday 12/15

Take today to work on soft tissue

Wednesday 12/14

1) 5 sets:
:30 max reps power Snatch 1:30 rest
Start at 85% set 1, 75% set 2, 65% set 3, 55% set 4, 45% set 5

2) 8 sets of each alternating back and forth
3-5 bench press
3-5 heavy weighted ring rows

3) For Time:
80 Dubs
70 Push-ups
60 Dubs
50 Pull-ups
40 Dubs
30 Push-ups
20 Dubs
10 Pull-ups

Tuesday 12/13

1) Back Loaded Lunges 2 x 8, 3 x 6
- 8s at last weeks weight, 6s at 10lbs heavier

2) 20 min AMRAP with a partner alternating rounds
10 Thrusters (95/65)
15 Sit-ups
20/15 Cal Row

3) Yes you are reading this right:
30 minutes on AB
Every 5 minutes starting at 0:00
20 wall touches (in the front) be cognizant of the classes

Try to hold a pace for the whole thing (you can go aggressive or use it to flush, your choice)

Monday 12/12

1) Every 90 seconds for 10 sets
Snatch DL + Snatch Hi-Pull + Power Snatch
- try to stay at the same weight roughly 80% for the whole 15 minutes

2) 15 Min EMOM
1) 6 Deadlifts moderate/heavy
2) 10-15 Ring Dips
3) :40 ME Strict Pull-ups

3) For Time:
21-15-9
Power Cleans (115/75)
Bar Facing Burpees

at the 8:00 mark
4) For Time:
15-12-9
Hang Power Clean (135/95)
Burpee Box Jumps (24/20)

5) 5 minutes for reps:
5 Kipping HSPU + :20 HS Hold
-you must complete 5 reps and the hold for the rep to count

Saturday 12/10

8:30am or 9:45am today jump in with the classes for this one

12 Days of Christmas:

This workout goes just like the song:

On the first day of Christmas my wonderfully amazing Coach Pete gave to me 1 Round of Cindy (5 pull-ups, 10 Push-ups, 15 Air Squats).  On the 2nd day of Christmas He gave to me 2 Power Snatches, 1 Round of Cindy.  etc.  The workout finishes going 12 Thrusters back down to 1 round of Cindy.  

55 minute Cap

1 Round of Cindy 

2 Power Snatch (115/75)

3 Front Squats (115/75)

4 Box Jump Overs (24/20)

5 KBS (55/35)

6 Goblet Lunges (55/35)

7 Lateral Bar Burpees 

8 Deadlifts (115/75)

9 TTB

10 Jerks (115/75)

11 Hang Power Cleans (115/75)

12 Thrusters (115/75)

Friday 12/9

Plan on jumping in one of the classes tomorrow

Same style as last Friday

1) 10 min EMOM
Hang Snatch + Snatch
- build over 10 sets

immediately into

10 min EMOM
1 Front Squat + 1 Jerk
Build over the 10 sets

immediately into

10 min EMOM
5 Deadlifts
build over the 10 sets

2) 5 Rounds for time:
4 Muscle-ups
6 Clean and Jerks (135/95) -unbroken
15/10 Cal AB

3) 3 Rounds NFT
10 Weighted Hip Bridges
10 Bent over single arm Row
10 Single arm DB or KB Push press
25 GHDSU

Thursday 12/8

See how you are feeling today, might be a great day to ride the bike for 20 minutes and mobilize.

BUT if you do the class workout (that's fine) but you owe me 2.5x  on mobility.  So the class workout is 12 minutes, you must stretch and mobilize for 30 minutes after

Wednesday 12/7

1) Back Squat 10 x 2 these should be as heavy as you can possibly go today

2) Clean grip Deadlift 5 x 4 >100% max clean no hook grip

For this one, try to get it in today around the classes, you can switch to rings if that will accommodate everyone

3) On a 3:00 minute clock complete for time:
5 Bar MU
15 OHS (115/75)
50 Dubs

If you complete this round you have until the 6:00 to compete
5 Bar MU
13 OHS (135/95)
50 Dubs

9:00 to complete
5 Bar MU
11 OHS (165/115)
50 Dubs

12:00 to complete
5 Bar MU
9 OHS (185/125)
50 Dubs

15:00 to complete
5 Bar MU
7OHS (205/135)
50 Dubs

18:00 to complete
5 Bar MU
5 OHS (225/155)
50 Dubs


You may start on the next round if you finish before the cap time.

4) Death by wall touches
Min 1: 1 wall touch
Min 2: 2 wall touches
etc.

Tuesday 12/5

1) Power Clean 3 x 10
-the first 2 sets are meant to be moderate and working on cycling rate/technique. Last set is max load.  Go for it, if you only get 7 thats fine at least your pushed it

2) For Time: from .com 11/28
50 Cal Row
50 HSPU
50 L-pull-ups
50 SDHP (95/65)
50 inverted burpees
50 TTB
50 Cal Row

35 minute cap

3) 4 Rounds
20 Banded GM
10 Banded Torso rotations each way

Monday 12/4

1) 25 minutes to get this snatch work in, don't spend forever on this
Snatch 1 x 3 (60%) 1 x 3 (65%) 1 x 3 (70%) 3 x 3 (75%)
Snatch 1 x 2 (65%) 1 x 2 (70%) 1 x 2 (75%) 3 x 2 (80%)

2) Bench Press 6 x 5 (not a maximal 5, these should be moderate across)

3) Back Loaded Lunges 5 x 6 (using last weeks 8 rep weight)

4) 10 min ladder
1 Bear Complex (95/65)
25 Dubs
2 Bears
25 Dubs

etc.

Saturday 12/3

1) 20 minute clean + front Squat Ladder
2 MU
4 HSPU
1 Clean + 1 Front Squat (155/105) (185/125) (205/135)*
*Add 10/5# after every completed set, you pick the starting weight

2) Initially this was going to be 16.2
however I saw a good mental workout earlier this week, game time decision

100 Burpee Pull-ups for time
at the top of every minute complete 2 Cleans (225/155)

3) 100 weighted Sit-ups
100 Banded GM

Friday 12/2

1) 10 min EMOM:
2 Clean Deadlifts + 1 Power Clean
- This is touch and go, build over the 10 minutes but start heavy (about 80% of Mondays double power should do it)

Immediately into 10 min EMOM

3 OHS (from the rack, keep it mid range on the percentage 60%ish, pause 1 second in the bottom of each

Immediately into 10 min EMOM
1 Hang Power Clean + 2 Jerks
-build over the 10 minutes

2) Snatch Hi Pull 5 x 3 (>105%)

3) For Time:
6 Rope Climbs
21-15-9
DB Snatch (70/40)
Wallballs (20/14)
6 Rope Climbs

4) 40 Paralette Shoot throughs (push-up, shoot through, dip, return)
every 5 reps perform 5 ring rows with a 3 second lower

Thursday 12/1

Rest and mobilize today. You know you need it

Wednesday 11/30

1) Snatch Hi Pull 7-8 x 2 >105%

2) RDL 4 x 8 ( heavy as possible with tension on your hamstrings)
-Band pull aparts 4 x 20
DB KB front racked walk 4 x up and back


3) For time
15 C2B
20 Deadlifts (185/125)
25/20 Cal Row
25 C2B
30 Deadlifts (185/125)
35/30 Cal row

4) From CrossFit Linchpin
For Time:
15 C+J (135/95)
30 Cal AB
15 C+ J

Tuesday 11/29

1) 1 1/4 Front Squat 10 x 1 (90-105% of max clean)

2) Back Loaded Lunges 1 x 16, 1 x 14, 1 x 12, 1 x 10 1, x 8 building over the sets
- between sets 4 L-sit complexes

3) 10 Rounds for reps
30 seconds burpees
30 sec rest
30 seconds DB or KB Thrusters (50 or 55s/30 or 35s)
30 sec rest

Optional
4) 5K row at around 85% effort

Monday 11/28

1) 9 min EMOM
2 TnG power Snatch

rest 2 minutes
9 min EMOM
2 TnG power Clean

2) 10 RM Deadlift (clean grip)

3) 7 min AMRAP
15 KBS (55/35)
10 Box Jumps (24/20)

4) 5 Rounds NFT
10 Strict HSPU
10 Strict Pull-ups
20 GHDSU

Saturday 11/26

1) With a partner: you go I go rounds
10 rounds 4 Deadlifts (275/185) 2 Bar MU
10 Rounds 3 Deadlifts (315/205) 3 Bar MU
10 Rounds 2 Deadlifts (365/225) 4 Bar MU

2) For Time:
100 Cal AB
100 Cal Row

every 2:00 starting at 0:00 5 SOH (185/125)

Friday 12/25

Partner Feeks:

45 min partner ladder:
2 100m Shuttle Run
2 Squat Cleans Thruster (175/115)
4 Shuttle Runs
4 Squat Clean Thruster
....


shuttle run is 5m, 10m, 15, 20m out and back

Thursday 11/24

For Time:

Tour of houses

Barbara's house

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Helens House

400m run 

21 KBS (55/35)

12 Pull-ups

Fran's House 

21 Thrusters (95/65)
15 Pull-ups
9 Thrusters 

Isabel/Grace House

30 GTO 

(15 snatches then 15 clean and jerks)

Nancy's house

400m run

15 OHS (95/65)

Kelly's house

400m run

30 Box Jumps (24/20)

30 Wallballs

Uncle Bupree

50 Burpees 

Wednesday 11/23

1) Every 90 seconds for 21 minutes
Clean + Hang Clean + Front Squat + Push Jerk + Split Jerk
try to get to something heavy by the halfway mark

2) 4 rounds
20 GHDSU
15 Banded GM

3) 8 Rounds for time:
250m Row
50 Dubs

Tuesday 11/22

1) Deadlift 12 x 2 

try and hit a 2RM or close to it by the 6th set. Then drop off slightly and finish the remaining 6 sets

2) 35 muscle-ups

-For Time: 8 minute cap 

Singles are not allowed - goal is to pick a number from the beginning and hold that #of reps for the duration or close to that number 

3) 14 min Ladder

1 legless rope climb OR 2 regular 

2 SDHP (115/75)

2 Box Overs (24/20)

1 legless or 2 regular 

4 SDHP

4 BO

...

4) For Total Calories on the bike:

4 minutes of :10 on :50 off

4 minutes :20 on :40 off

4 minutes :30 on :30 off

4 minutes :40 on :20 off

no rest between segments 

Monday 11/21

1) Clean 1 x 4 (60%) 1 x 4 (70%), 1 x 4 (75%) 2 x 4 (80%)
-these should be singles but you can string them if you like

2) SOH 12 x 3
first 4 sets Strict press
2nd 4 Push Press
3rd 4 Jerk

3) Back Squat 5 x 4 (80%)

4) For Time:
40/30 Cal Row
4 Rounds
20 OH Lunges (45/25)
15 Burpees to plate
40/30 cal row

Saturday 11/19

1) "JT"

21-15-9

HSPU

Ring Dips

Push-ups 

-if you can go sub 5, do it strict 

2) 10-8-6-4-2 unbroken power cleans 

You have 2 minutes to complete each set 

increase weight for each set trying to hit the heaviest possible 2

once you finished the 2 rest until 10 minutes and repeat. 

2nd time around try and push the weights 5-15# from above, goal is unbroken but here breaks are acceptable 

3) 20 min AMRAP

8 TTB

20ft Front Racked Lunge (135/95) 

8 Burpees over the barbell

200m run 

depends on how big our group is, what I envision is 8 TTB, do your walking lunges drop the bar and do your burpees then after your run do TTB on the pull-up bar closest to your barbell. So you will be switching pull-up bars for the whole workout.  

BUT if you have to do it in place it is 8 Lunges 

Friday 11/18

1) 15 minutes for 7-10 working sets:
Snatch Balance + Snatch + Hang Snatch
-take the SB out of the rack then drop and immediately snatch + hang Snatch

2) Snatch Hi Pull 5 x 2 >105%

3) Snatch Deadlift 5 x 2 >115%

4) CrossFit Liftoff workout
15 min AMRAP
25 Pull-ups
50 Cal Row
100 OHS (45/35)
50 Box jumps (24/20)
25 Pull-ups

5) 50-75 Banded tricep ext each arm

Thursday 11/17

Active recovery day.  Easy cardio for 25-30 minutes nothing serious and then spend 20 minutes on targeted mobility.  

(targeted is going to be individual based on what you need) 

Wednesday 11/16

1) Five 2  minute rounds
300/250m row
with remaining time AMRAP of Jerks (from the floor) start moderate and increase load each round

rest 1 minute

2) Single Leg RDL 5 x 6 each leg
-Between each set 20 GHDSU

3) For Time:
200m Run
20 KBS (70/55)
50 Dubs
400m Run
40 KBS (55/35)
100 Dubs
40 KBS (55/35)
400m run
50 Dubs
20 KBS (70/55)
200m run

-the swings at 70/55 need to be unbroken, if you break on the first set the penalty is 100 dubs instead of 50.  If you break on the last set the penalty is 400m run instead of 200

Tuesday 11/15

1) warm-up nice and well before starting this
12 min alt emom
even: 3 Back Squats (85+%) can be in singles
odd: 7 Deadlifts (60-65%) unbroken

2) 10 min Ladder
1 Weighted Ring Pull-up
1 Weighted deficit push-up
2 Pull-ups
2 Push-up
etc...


3) For Time
10 muscle-up
20 HSPU
30 TTB
40 Alt Pistols
50 Cal Row

Only if you have time- rest 5 minutes and repeat, everything above is more important but if you have an extra 15-20 mins repeat the wod. If you are planning on repeating before you start I want you to perform the 1st round in as few sets possible. i.e. try to go unbroken MU and same on HS etc. then on 2nd go around pick sets before you start ie. 4/3/3 mu 8/7/5 hs. 6 sets of quick 5 ttb. etc try not to deviate from your plan and see what that shakes out as

Monday 11/14

1) Finish warm-up with
5 Rounds
30 foot HS walk
20 Straight leg raises

2) Every minute for as long as possible:
1 Bear Complex (Power Clean + Front Squat + Jerk + Back Squat + Jerk...or you can combine movements cluster + back thruster)
Starting weight is (75/55) every 4 minutes increase your weight Rx= 75/55, 95/65, 115/75, 135/95, 155/105, 175/120, 195/130, 215/145, 235/155, 255/165

3) For Time:
100 cal AB
every minute starting at 0:00 5 burpees

Saturday 11/12

1) 18 minutes
Min 1: 7 clean and jerks (any rep scheme you want, goal is max load by the end)
Min 2: :30 ME weighted Pistol L + :30 ME weighted pistol R
Min 3: Rest

Since nobody did this last week

2) From CrossFit Linchpin monster mash
For Time:
100 Cal Row
90 Wallballs
80 Cal row
70 Burpees
60 Cal Row
50 TTB
40 Cal Row
30 HSPU
20 Cal Row
10 MU

Friday 11/11

1) Every 90 for 21 minutes
1 Snatch + Hang Snatch + OHS

2) “Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

rest 2 mins

"Ben"
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

rest 2 mins

"Beau"
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

3) Walking pace for 12 minutes 

10 Parallete shoot through (Push-up, shoot through Dip)

7 Ring Pull-ups

Thursday 11/10

1) Back Squat 1 x 3 (75%), 2 x 1 (85%), 1 x 3 (80%), 2 x 1 (90%), 1 x ME (85%)

2) You can do the WOD on the board
4 Rounds
20 KBS (55/35)
25 Air Squats
30 Sit-ups

Or you can do the following:
2 mile run
rest 5 minutes (active recovery on the AB)
2 mile run

Both are for time (it says 58 degrees and sunny for today)

Wednesday 11/9

1) 15 minutes to climb as high as possible
8 Deadlifts (225/155)
4 Muscle-ups

-add 20/10lbs to your deadlift after each completed round

2) 24 min EMOM for calories
1) 10 DB Push Press (50/30)
2) 3 Rope Climbs
3) Max Cal Row
4) 1 min rest

3) 4 Rounds NFT
Shoulder circuit (side/45/front/bent over x 12 reps)
12 Banded hip extensions
5-8 Hip Bridges

Tuesday 11/8

1) Max Hang Clean (give yourself 10 minutes once you are warm)

2) Back loaded lunges 3 x 12 (6/6) same weight across

3) 15 min ALT EMOM:
1) 4-5 DB Step-ups
2) Bent over row x 10
3) :30 plank in hollow position

4) 13 min AMRAP
100m Run
2 Front Squats (225/135)
3 Box Jumps (30/24)

Monday 11/7

1) Power Snatch 2 x 3 (65%), 2 x 3 (70%), 2 x 3 (75%), 2 x 3 (80%)
-the 65 and 70 sets should be TnG the 75 and 80 sets can be dropped

2) 5 sets Snatch Hi-Pull + 2 Snatch DL (100%)
-between sets L-sit :20-:30

3) For Time
7 Rounds
10 Power Snatch (75/55)
10 Bar facing burpees

4) 2 options here
1- For Time: 50 Strict HSPU 50 kipping dips
2- Every minute for 10 minutes 1 set ME sHSPU. then at 10 minutes 50 kipping dips

-If you are solid at strict hspu do #1 if you are still build capacity do #2

Saturday 11/5

1) 18 minutes
Min 1: 9 power snatches (any rep scheme you want, goal is max load by the end)
Min 2: :30 ME weighted Pistol L + :30 ME weighted pistol R
Min 3: Rest

2) From CrossFit Linchpin monster mash
For Time:
100 Cal Row
90 Wallballs
80 Cal row
70 Burpees
60 Cal Row
50 TTB
40 Cal Row
30 HSPU
20 Cal Row
10 MU

Friday 11/4

1) Front Squat 2 x 4, 2 x 3, 3 x 2
-increase on every set (trying to finish at 90% or higher)

2) Push Press 6 x 2 (same weight across, get to something heavy)

3) 12 min ladder
2 Cleans (95/65)
25 Dubs
4 Cleans
25 Dubs
...
Every 2:00 starting at 0:00
5 Kick-ups to HS

4) 4 Rounds
10 weighted GHR
10 Bent over row
25 Weighted sit-ups Plate overhead

Thursday 11/3

Going to need a watch for this one:

40 minutes
4 minutes on the AB at a moderate pace 300-350/200-250 cals per hour
4 minute run (2 minutes out, 2 minutes back)

try to continue at that fashion for 5 rounds (always leave for a run on time so 4, 12, 20, 28, 36)
and try to increase the distance you run out each round

Wednesday 11/2

1) 20 minutes
Even- 5 Split Jerks (keep it light for the majority of this session, work speed footwork for the first half, 2/3)
Odd- 8-10 Ring Rows

2) Front Racked Lunges 3 x 12 (6/6) same weight across

3) Your call on this one, you can follow along with the class to pick a percentage

or you can do the following:

16 minutes for max deadlift reps:
Every 4 minutes starting at 0 run 500m, down the hill then to the R
0-4 (315/205)
4-8 (275/185)
8-12 (225/155)
12-16 (185/125)

4) 100 GHDSU for time
every time you break/pause get off and row 250m with the damper at 1

Tuesday 11/1

1) Snatch 5 x 3 (65, 70, 75, 80, 80%)
-Drop from the top

2) Snatch Hi-Pull 5 x 2 >105%

3) Back Squat 4 x 4 (80, 82.5, 85, 87.5%)

4) 7 min AMRAP of Mary
5 HSPU
10 Pistols
15 Pull-ups

rest 2 minutes

5) 7 min AMRAP of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

Monday 10/31

1) 2 minute EMOM building over the whole 20
0-4 2 Cleans + 2 Jerks
5-9 2 Cleans + 2 Jerks
10-14 2 Cleans + 1 Jerk
15-19 1 Clean and Jerk

2) The class will be split up into 2 groups Living Vs. Zombies
Living on one side zombies on the other

3 Rounds for time:
10 Power Cleans (75/55) (KBS BC)
31 Double unders (50 singles)
16 Wallballs (20/14)

rest 3 minutes

3 Rounds for time:
13 Thrusters (75/55) (DB thrusters BC)
13 Burpees
13 Box Jumps (24/20)

rest 3 minutes

For Time:
1000m row on all rowers
(3 rowers for larger classes 1-2 for smaller)

The first 2 workouts are scored as fastest time vs. fastest time. I.e Human 3:34 Zombie 3:37 the humans get 1 point. Then the 2nd fastest are compared etc. etc.  Whichever team has more points wins workout 1.  Same goes for workout 2. Workout 3 is worth 3 so if Humans lose the first 2 workouts and are down 0-2 they can still win if they win the row.

Losing team has to accumulate a total of 30 Calories per person on the assault bikes so team of 5 = 150 calories

Saturday 10/29

Today is solely dedicated to Wodapalooza

If you are not doing WZA prepare to jump in to multiple workouts that people need to do.  Try and give everyone competing an extra push!

Friday 10/28

1) Clean Pulls 6 x 2 at or above 100%

2) Clean DL 6 x 2 at or above 110%

3) 30 min EMOM
1) 10-12 Double DB Bent over row
2) 10-12 Close Grip Bench
3) :30-40 Plank
4) 10-12 Bicep curls
5) 15 Box Dips
6) 10 Lateral raises + 10 V-ups

Thursday 10/27

1) 2 position pause snatch + Snatch
-go on feel

Pause below the knee then above the knee, finish the rep drop and complete a full

2) With a partner
4 rounds
250m row
Max reps Cleans (95/65)

-P1 on rower P2 on cleans
switch based on rower

Wednesday 10/26

1) Every 90 seconds for 15 minutes
5 Deadlifts (you pick the weight TnG) + 3-6 Muscle-ups
-if needed you can turn it into an alternating emom

2) 3 min AMRAP
15 Push-ups
20 Mountain climbers
20 Alt DB Snatch (70/40)
-rest 2 minutes repeat 2 times

3) NFT:
50 Underhand grip bent over row (95/65) chase the pump
50 GHR

4) 150 Cals on the bike
Only working :20 resting :40

Tuesday 10/25

1) 2 Power Cleans + Push Press + Push Jerk + Split jerk
Every 2 minutes for 20 minutes - build over the 20 minutes

2) 14 Min EMOM
1) DB Strict Press x 6-8
2) Heavy russian Twists 12-16

3) For Time
25-20-15
TTB
50-40-30
Wallballs (20/14)

Monday 10/24

1) 16 minute ALT EMOM
Back Squat x 4 reps at 87.5% or higher (you can split them up)
Strict Chin ups on ring 5-8 reps

2) For Time:
3 Rounds
400m Run
500m Row

If you are planning to do some of the WZA team qualifier workouts tomorrow stop here and mobilize

3) Every 90 seconds for 15 minutes
Hang Snatch + Snatch + OHS

4) 4 rounds NFT
Close Grip Bench x 6
Banded Side Steps x 12'

Saturday 10/22

1) With a partner 20 min Ladder
30 Power Cleans * minimum of 3 reps touch and go
20 OHS

Start at 115/75 and add 20/10 lbs every completed round

2) For Time:
27-21-15
C2B
9-7-5
Snatch (135/95)

3) With a partner for time:
100 cal row
100 Box Jumps (30/24)
10 Legless Rope climbs
100 Deadlifts (275/185)
100 Cal Bike

Friday 10/21

1) Every 2 minutes for 20 minutes
2 Clean Deadlifts + 1 Hang Clean + 1 Front Squat + 1 Jerk
-get to something heavy at the half way mark

2) Alt EMOM for 12 minutes
1) Push Press x 4
2) Bent over Row x 8

-heavy for both

3) .com 10/3/16
25 Min AMRAP
25 Thrusters (45/30)
25 Burpees
25 SDHP (45/30)

4)
50 Hangin scap retractions
Crossover symmetry x 3

Thursday 10/20

Rest day, spend it doing some mobility

Wednesday 10/19

#1 and #2 are the priority today so if you can't squeeze in all 3 skip #3, you can do them in any order but keep the time between workouts around 10 minutes

1) 15 min AMRAP
5 Muscle-ups
10 Alt Pistols
15 Cal AB

rest 10 minutes

2) 15 min AMRAP
12 Single Arm DB Split Jerk (50/30) (6/6)
48 Unbroken Dubs*
100m Run

* if you trip up at any point during the dubs run a 200m run instead of 100 after the set is over

rest 10 minutes

3) For Time:
60 Deadlifts (185/135)
60 GHDSU
60 Cal Row

Tuesday 10/18

1) Five 2 minute rounds for max load

Every :30 for 2 minutes
2 TnG power Cleans

rest 1 minute between rounds

2) For Time:
400m Run
40 KBS (55/35)
40 Box Jump Overs
40 KBS
400m Run

3) 5 Rounds
:30 Hollow Hold on GHD (hands over head)
15 Banded GM (or 15 Single leg banded hip ext)

Monday 10/17

1) Power Snatch + Hang Power Snatch + Snatch + Hang Snatch x 7-8 for max load

2) Back Squat 8 x 4 82.5-85%

3) 10 minutes: Strict HS ME work
2 minutes at 4" deficit
2 minutes at 3"
2 minutes at 2"
2 minutes at 1"
2 minutes at 0"

4) 20 min AMRAP for max calories
5 Pull-ups
10 Push-ups
15 Air Squats
20 Pulls on the rower

Saturday 10/15

1) Max Snatch or Clean and Jerk your choice

2) Take 80-85% of above and AMRAP in 6 minutes

3) 5 Rounds a new Round every 6 minutes
5 Bar MU
10 SDHP (135/95)
15 TTB
20 Wallballs (20/14)
25 Cal Row

4) Will be a game time decision- more a mental toughness challenge, see how we feel after #3
8 min AMRAP
Burpee box jump overs (30/24)

Friday 10/14

Assuming you ran or rested yesterday

1) Front Squat + Jerk + Front Squat 6-8 sets, start heavy and try to make small bumps

2) 3 Sets: 10 bent over row immediately into 15 Band Pull apart
:45 Hollow Hold immediately into :45 plank hold

3) 18 min AMRAP
7 Strict Pull-ups
12 Strict Ring Dips
300m Run

4) 4 Rounds
100m Farmers Carry
100m Double OH Carry

Thursday 10/13

The weather says it should be decent today.  Ideally today will be long distance or rest but if you have to give it a go at the gym today you need to go sub 5:00 to win a free item of clothing

1) Run 5 miles
-if you are on a track go sub 38 minutes
-if you are on the street with changes in elevation sub 42

OR

For Time
50/40 Cal AB
25 Front Squats (115/75)
50/40 Cal Row

Sub 5:00 for a prize

Wednesday 10/12

1) Power Snatch 1 x 3 65%, 1 x 3 75% 3 x 3 85%
-all reps are drop from the top

--If you are resting tomorrow try to squeeze in some squats here Back Squat 6 x 2 87.5-90%

2) 10 minutes to work to a heavy/max double Deadlift

3) "Marston"
20 min AMRAP
1 Deadlift (405/275)
10 TTB
15 Bar Facing Burpees

Tuesday 10/11

Today's class EMOM is good work, if you want to jump in that by all means do.

1) Split or Push Jerk 3 x 3, (80-85% of max C+J) 3 x 2 (85-90% of max C+J), 5 x 1  (90-95% of max C+J)
-When you catch the last rep of each set, try not to be in a hurry to bring your feet back. Sit there for a brief hold

2) For Time: Partition as needed
120 Low Parallette Push-ups
60 Strict Pull-ups
-If you think you will be able to go sub 12, add weight


3) For Time:
42 Cal Row
21 SOH (115/75)
21 C2B
30 Cal Row
15 SOH (165/115)
15 Bar MU
18 Cal Row
9 SOH (205/135)
9 Muscle Ups

Monday 10/10

1)For Time:
10-1
Clean
Rx weights 135/95, 155/105, 175/115, 195/125, 215/135, 235/145, 255/160, 275/175, 295/190, 315/205

18 minute cap

2) At 18 minute mark
1 mile run for time

3) 30 min Accessory EMOM
1) 10 Double KB OH Lunges
2) 8-10 DB Bent over row
3) Close Grip Bench x 5-8
4) Single Leg RDL x 5-8
5) MB GHDSU x 10-15

Saturday 10/8

1) Clean grip deadlift 6 x 3 no-drop but reset >105%

2) Some gymnastics conditioning:
15 minute ladder
1 legless rope climb
1 Muscle-up*
2 Strict/kipping HSPU*
10 Alt Pistols

The legless and pistols are fixed numbers
muscle-up goes up by 1, Strict/Kipping HS goes up by 2

-this is about volume so if you need to kip your handstands to get deeper by all means.

3) "Santora"
3 Rounds for reps 1 min at each station
Squat clean (155/105)
20' Shuttle run (20' forward/20' backwards = 1)
Deadlift (245/165)
Burpees
Jerks (155/105)

rest 1 minute between rounds

4) For Time:
100 Hollow rocks: every time you break you must hold a total of :30 plank before resuming
-a break is considered any pause

Friday 10/7

1) Back Squat 10 x 3 82.5-85%
-take your time with these

2) 10 Rounds for time:
9 wallballs (20/14)
6 KB SDHP (70/55)
3 GI Janes

3) Every 7:30 for 4 rounds
1200m run

Thursday 10/6

1) Every :30 for 5 mins
1 Power Clean and Jerk
rest 1
Every :30 for 4
1 Power Clean and JErk
rest 1
Every :30 for 3
1 PC + J
rest 1
Every :30 for 2
1 PC + J
rest 1
Every :30 for 1
1 PC + J

increase weight every rest period

2) 10 Min Ladder
3 Power Clean and Jerk (135/95)
3 TTB
30 Dubs
up by 3s dubs stay at 30

3) For Time:
50 Ring Rows
50 Strict Dips
25 Strict Pull-ups
25 Strict HSPU

Wednesday 10/5

Couple of different tracks for today:

If you plan to rest tomorrow:

1) Front Squat 4 x 3 (as heavy as possible for all 4 sets of 3)

2) 34 min AMRAP

10/7 Cal Bike

200m run

300m row

2 minute rest between rounds 

3) 4 rounds for reps:

1 min ME wallballs

1 min ME Dubs

1 Min ME TTB 

-no rest between rounds

If you plan on hitting tomorrows workout of power clean ego/ Clean and jerk and TTB etc. do the following:

1) Front Squat 4 x 3 (as heavy as possible for all 4 sets of 3)

2) 48 min AMRAP

10/7 Cal Bike

200m run

300m row

2 min rest between rounds

* note your score after 34 minutes, then continue for another 14 minutes assuming you aren't disrupting the class

Tuesday 10/4

1) 3 Power Snatches x 5 TnG 80-85% of max PS

2) 12 min EMOM
1) Snatch Hi Pull x 3 >105%
2) L-sit :20-:30

3) 12 min AMRAP
10 DL (225/155)
15 Box Jumps (24/20)
-top of every minute 5 burpees

4) 5 rounds
DB strict press x 8
weighted Static GHDSU hold x :20-:30

Monday 10/3

1) OHS 7 x 2 80-85%

2) 10 minutes to max 2" off the floor clean

3) For Time:
Strung out backwards upside down Fran
1200m run
9 Pull-ups
9 Thrusters
800m run
15 Pull-ups
15 Thrusters
400m run
21 Pullups
21 Thrusters

4) 5 Sets:
6 C2B pull-ups strict with a pause at the top
10 GHR

Saturday 10/1

If your arms are feeling it today, no worries say good bye to your legs

1) Max Hang Clean

2) 20 min ALT EMOM
1) 5 Back Squats at 85% (do not need to be unbroken)
2) 1 Legless + 1 Rope Climb

3) 5 rounds for time of each-  new round every 9 minutes
20/15 Cal Row
20 Burpee Box Overs
20 Squat Cleans (95/65)
20/15 Cal Bike

Friday 9/30

1) Every minute for 10 minutes
1 Power Clean + 2 Jerks
-start moderate and try to max over the 10 minutes

2) For Time:
27-21-15-9
HSPU
TTB

rest 5 minutes

3) Every minute for 10 minutes
1 Power Clean + 2 Jerks
-Start at 85% of #1
--Top priority is to hit all the lifts, secondary is to increase weight

4) 5 Rounds
15-20 Banded BM
10-15 weighted ring rows
15-20 Banded triceps ext

Thursday 9/29

Today is probably a good day for a rest if you are feeling beat-up, but if you want to flush

30 min AMRAP
15/10 Cal Bike
20 Air Squats
25 KBS
30 Sit-ups

3 minutes rest between round

Wednesday 9/28

1) 5 super sets:
5 heavy Push Press + 15 TTB

2) 3 Rounds for time:
7 muscle-ups
35 Dubs
14 SOH (135/95)
35 Dubs

3) 15-20 negative reps of
Parallette HSPU and C2B

-lower yourself on a 5 second count and kick off

Tuesday 9/27

1) Front Squat 6 x 2 80-85%
-100 Hollow rocks

2) 4 Rounds for Time of each:
25/20 Cal Row
12 DB Hang Squat Cleans (50/30)
200m Run

New Round every 4 minutes

3) 5 sets:
10 GHR
10 Bent Over Row
:30-45 farmers hold

Monday 9/26

1) Pick a starting snatch weight (115-155/75-105) add 10 lbs after every completed set

1 minute to complete
10 Cal AB
1 Snatch
- 30s rest to change weights - you must go up 5lbs min, and not jump more than 15

2) Every 90 seconds for 15 minutes
3 Hang Snatch - see how you feel here, but this should be more technique and speed work after 1

3) 12 Min AMRAP
10 GI Janes
15 Power Snatch (75/55)

4) Every 4:30 minutes x 4
800m run

Saturday 9/24

1) OH Walking lunge length of the gym x 3-4 for max load

2) Every :15 seconds for as long as possible
1 power clean- you pick the weight (you should not make it much past the 6-7 minute range)

3) For Time with a partner:
140 Deadlifts  (185/125)
120 Cal Bike
100 TTB
80 Cal Row
60 Muscle-ups
40 Hang Cleans (185/125)

Friday 9/23

WZA day for most or if you plan to do it tomorrow take it easy today

1) Snatch 5 x 3 at 85% drop from the top and reset

2) Snatch Grip Push Press + OHS- max load in 5-7 sets

3) For rep:
16 minutes
150m run
2 Burpee box jumps (24/20)
150m run
4 Burpee box jumps

prior to starting the ladder you get 90 seconds on bike to get extra reps

4) You can make up yesterdays EMOM if you missed it

Thursday 9/22

1) Alt EMOM for 20 minutes
1) 1-6 Strict Deficit HSPU (pick the deficit)
2) Strict C2B 4-6 reps

2) For Time:
35 Pull-ups
55 Wallballs
5 Rope Climbs

Wednesday 9/21

1) 2 Jerks x 6-7 working towards a max

2) Every 90 seconds for 15 minutes
2 Hang Cleans + 1 Jerk

3) 24 min EMOM for load
1) 8 Deadlifts unbroken
2) 15-20 GHDSU
3) 8 Bench press unbroken
4) Rest *

*If you are taking tomorrow off, instead of rest 2-3 rope climbs

4) For Time:
50 Power Snatch (95/65)
50 Cal Row

Tuesday 9/20

1) For Time:
35 Muscle-up
every time you break 35 cals on AB

2) Strict Weighted Pull-ups
every 90 seconds for 6 sets
5-8 reps

3) For time:
2 rounds
1000/800m row
100 dubs
1 mile run

4) Accumulate 50 strict HSPU
-start with a depth (your choice) and drop down to even as you progress through the 50 if needed

Monday 9/19

1) Back Squat 6-7 x 2 80-85%
-100 Hollow Rocks

2) For Reps
:35 work :25 rest
Alt Pistols
No Push Up burpees over the bar
Alt DB Snatch (70/40)

5 rounds (not four on the board)

3) Power Clean 5 x 3 @ 85%

4) 4 Rounds:
:30 Front Rack Hold (105-110% of max FS)
:45 Farmers hold
-accumulate each hold before moving on

Saturday 9/17

1) Front Squat 6 x 3 at 85% (last rep stand it up and re-grip as if you were going to jerk)

2) 2015 WZA qualifier #2
12 min AMRAP
12 Thrusters (75/55)
35 Dubs

add 20/10# every completed round

3) 15 min EMOM
1) 30 Foot HS walk
2) ME L-sit hold (:20 minimum)
3) 1 Legless + 1 RC

4) "Bradley"
10 rounds
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
rest 30 seconds

Friday 9/16

1) Snatch + Hang Snatch x 10 get to a moderate to heavy weight and stay there for sets 5-10

2) Snatch Hi-Pull 5 x 2 >105%

3) RDL 3 x 3 Heavy

4) For Time:
30/25 Cal Row
20 TTB
10 Power Snatch (155/105)
20 TTB
30/25 Cal Row

rest 3-4 minutes

2 Min AMRAP
25 KBS (70/55)
remaining time max cals on AB

if time permits at the 20 minute mark repeat

Thursday 9/15

1) Run Out 26 minutes and try to make it Back within 24 minutes
-on the run out establish a pace and try to hold that for the of the run.
--If you are on a track, note how many laps you did in 26 minutes and try to match that in 24

Wednesday 9/14

Long slow distance or rest day tomorrow

1) Hang Power Clean 3-4 x 3, 3-4 x 2

2) Hang Clean 3-4 x 2, 3 -4 x 1

-work towards a heavy/max for the last set of #1 and #2

3) For Time:
4 Rounds
7 Bench Press (205/135)
7 Bar MU
14 DB Snatch (70/40)

4) For Time:
18 Front Squats (185/125)
72 Dubs
12 Front Squats
72 Dubs
6 Front Squats
72 Dubs

5) 5 Rounds
10 GHR (add weight if possible)
20 Straight leg raises

Tuesday 9/13

1) 25 minutes
:30 on :30 off AB. Try to keep the rpm and out put consistent for all 25 sets

2) 15 min AMRAP
8 DB Bent over row (each arm) go heavy
12' banded side steps
16 Weighted sit-ups

3) For Time:
12 Rope Climbs
1.5 Mile run

Monday 9/12

Finish warm-up with
1) 4 Rounds
15 Strict Pull-ups
15 Strict Dips

2) Power Clean and Jerk
15 reps for a max.  Earlier sets try and string the clean into the jerk and do that for a long as possible

3) 4 x 4 Banded Clean Grip DL use weight from #2

4) 16 min AMRAP:
45 Deadlifts (185/125)
45/35 Cal Row
45 Push-press (95/65)
45 Box Jumps (24/20)

Saturday 9/10

1) Front Racked Lunge length of the gym 3-4 sets for heaviest load

- in between lunge trips close grip bench x 8 reps

2) It is about time we give this one a go
From Ben Bergeron
"Fortitude"
30 minute EMOM
Even: 15 cal Row
Odd: 15 burpees


3) For Time:
40 DB Front Squats  (50/30s)
400m run (down the hill)
40 TTB
400m Run
40 Deadlifts (135/95)
400m run

Friday 9/9

1) Alternating EMOM for 20 minutes
1) Push Press x 4 reps
2) Bent over row x 4 reps
-Go heavy on both movements

2) For Time:
10-8-6-4-2
Muscle-up
Power Snatch (135/95)

3) 5 rounds for reps and meters:
2 minute round:
:30 max reps Hang Power Clean (you pick the weight ballpark 185/125)
with remaining time in the 2 minutes max meters on the rower

rest 2 minutes between rounds

4) 5 Rounds NFT
20 Hollow Rocks
10 Weighted GHR

Thursday 9/8

1) Every :30 for 25 minutes
1 Back Squat

Score the heaviest weight you hit for 6 consecutive minutes. You must make 5 jumps

Start at 60%

Wednesday 9/7

1) Snatch DL 8-10 x 3
-minimum of 6 sets >100% no drops, but reset

2) For Time: ish (focus more on quality, don't worm or kick)
1-10
Strict Pull-up
2-20
Low Parallette Push-ups

OR if you are a ninja
go 1-10 on the push-ups but add weight to both movements

3) 15 Min AMRAP
200m Run
150m row
10 Burpee Broad Jumps (4')

4) For Time:
3 sets of 12 unbroken DL
-pick a weight that will challenge you for all 36 reps.
goal here is to go AFAP but do all 3 sets unbroken

Tuesday 9/6

1) Every minute for 20 minutes
1 Clean and jerk start at whatever you like but goal is to add 10/5 lbs every minute

2) 4 sets 1 Front Squat + 2 Jerks
4 set 1 Front Squat + 1 Jerk

3) 2 min ME: TTB
at 2 min mark
For time:
15-12-9
Hang Clean
SOH

(165/115) would be preferred but go for 135/95 if needed

4) 5 rounds for time:
30 cal AB
400m Run

Monday 9/5

"Ralph"
4 Rounds
8 Deadlifts (250/165)
16 Burpees
3 Rope Climbs
600m Run

Saturday 9/3

1) Front Squat 10 x 2 80%

2) "Fight Gone Bad"
3 Rounds for reps
1 min at each station
Wallballs (20/14)
SDHP (75/55)
Box Jumps (20)
Push Press
Cal Row

1 min rest between rounds

Friday 9/2

Fight gone bad tomorrow

1) From .com 7/12/16
7 min AMRAP
1 Snatch (205/135)
3 Clean and Jerks (205/135)

-You have 4 choices on this workout
1: you can squat the snatch, power clean
2: power snatch, squat clean
3: squat both
4: power both

whatever you think you need more work on. dropping under snatches, just extra squats, or higher volume reps at heavier load

2) For Time:
30-20-10
DB Burpee DL (50s/30s)
C2B

3) 4 Rounds
50 Double unders
15 HSPU

Thursday 9/1

Tomorrow the class is going to be doing AB and running.  I will have something different posted here. But if you want to do the class workout today and tomorrow feel free

If not-

1) Do the hill sprints from yesterday if you missed them.

2) 45 minutes moderate AB ride

At 0:00 do 25 band pull aparts

at 5:00 hold a hollow position on the GHD

at 10:00 8 each leg empty barbell single leg RDL 

at 15:00 start over at the band pull parts

at 20:00 hollow position GHD

etc.

Wednesday 8/31

1) Back Loaded Lunges
- If you can go the length of the gym x 3-4 sets with the heaviest weight you can make on your last trip if you need to use a rack 4 x 10 each leg

-25 Russian Twists between sets

2) 4 Rounds for reps:
1 min Air Squats
1 min rest
1 min burpees to 6"
1 min rest

3) 10 min AMRAP
10 DB Push Press (50/30)
8 Strict Pull-ups

The next piece can be done today or tomorrow:

4) Hill runs:
Go all the way down to turn at blvd of the generals (right by the day care)
Run as fast as you can to our driveway (you don't have to turn in, straight shot)

Then very slowly jog/walk back down and repeat 3 more times

Tuesday 8/30

1) Power Clean 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1
-all singles.  Each set should be heavy and AFAP working towards a max

2) Clean grip Deadlift 3 x 3 >105%, 3 x 2 >110%

3) 14 rounds for time with a partner:
200/150m row
15 KBS (55/35)
5 Box jump overs (30/24)

partners alt rounds

4a) Close grip bench press 4 x 10
4b) DB bent over row 4 x 10 each arm

Monday 8/29

1) Every :90 for 10 sets
2 Snatches TnG- same weight across goal is to be at 85%

2) Every minute for 5 minutes:
5 Muscle-ups
Right into Every :30 for 5 minutes
2 Muscle-ups

3) 30 min Ladder
1 Thrusters (145/100)
100m run
2 Thrusters
200m run
etc.

This should look familiar

4) 10 min AMRAP
20 Hollow Rocks
15 Banded GM

Saturday 8/27

1) 15 minutes
0-5: 3 RM Strict Press
6-10: 2 RM Push Press
11-15: 1 RM Jerk

2) Every 2:30 minutes for 25 minutes
15/10 Cal AB
5 OHS (135/95)
10 TTB

3) 30 rounds or 20 minutes
6 Wallballs (20/14)
4 Burpees
2 DB snatch (80/50)

Friday 8/26

1) For as long as you can:
3 minutes to complete:
3 Rounds
3 Muscle-ups
1 Power Clean (205/135)
if you complete the 3 rounds in 3 minutes you move on to the next 3 minute segment
3 rounds
3 Muscle-ups
2 Power Cleans (205/135)

this continues for as long as possible adding 1 rep to the cleans

2) 15 min AMRAP
15/12 Cal Row
5 Deadlifts (315/205)
1 Rope climb

1 minute rest between rounds

DO THIS:
3) 10 x 400m
running a new 400 every 3 minutes

Thursday 8/25

Feel it out probably a good day to take off, if not it is only lifting today

1) For as long as possible every minute
1 Hang Clean + 1 Front Squat + 1 Jerk

(95/50)

Add 20/15 lbs every 3 minutes

Wednesday 8/24

1) Front Racked Lunges 4 sets
- If you can do these walking the length of the gym pick a weight you can make happen for 4 sets.  If you need to do a rack 4 x 10 each leg

2) 15 min ALT EMOM:
1) 8 Penally Rows (1 second pause)
2) 10 Weighted box dips
3) 20 Weighted sit-ups

3) For Time:
15 Bar Muscle-up
75 Dubs
25 C2B
75 Dubs
35 Pull-ups
75 Dubs

2 and 4 are interchangeable, your choice if you only have time for 1 of them

4) For Time:
5 Cal on Rower
5 Strict HSPU
10 Cal
10 Strict HSPU
15 Cal
15 sHSPU
20 Cal
20 sHSPU
- 10 minute cap

Tuesday 8/23

1) Clean hi-pulls 6 x 2 not tng >105%

2) Cycle through the following for 12 minutes:

Single leg RDL x 8

Heavy side plank :15 each side

Band pull aparts x 15

3) On a running clock with a partner:

0-2:30

Max cals AB

2:30-5:00

Max cals rower

5-11:00 

Combined total 2RM power Clean

11:00 relay run for time:

200m 

400m 

one person runs at a time

Optional if you have time:

4) For Time:

30 GHDSU

25 Deadlifts (275/185)

800m run

Monday 8/22

1) Snatch 5 x 3 same weight across, go heavy TnG

2) Back Squat 1 1/4 7 x 1

3) For Time:
21 Deficit HSPU (4/2")
45 OHS (115/75)
63 Bar Facing Burpees

4) 50 Strict Pull-ups
(25 weighted/ 25 C2B)

Friday 8/19

Summer slam:

Keep the intensity low just sweat and move a little. You can row/bike and stretch if you prefer

1) Work up to a heavy hang clean going every minute jumping by 15/10 lbs

2) At 75% effort
2 rounds
run 400m
5 Power Snatch (135/85)
200m MB run
5 Clean and Jerks (165/110)
50 Dubs

Everyone else:

1) Work up to a max hang snatch for the day

2) Take 80% of above and every 1:15 for 10 sets
1 Hang Snatch + 2 OHS

3) Snatch Hi-pulls 3 x 2 >105%

4) 10 min ladder
5 DB Snatch (70/50)
10 Box Jumps (24/20)
10 DB Snatch
10 Box Jumps

snatch goes up by 5 box jumps remain the same

Thursday 8/18

If you are doing summer slam and can get some work in today and an active rest day tomorrow:

Summer slam:
1) Alt EMOM for 24 minutes
1- 3-5 Muscle ups
2- 10/8 cal on bike
3- 6-10 HSPU

If you are not competing jump in the class workout

1) 4 rounds NFT:
12 DB Strict PRess
12 Bent over row
12' Banded side steps

2) For time:
25 Muscle-ups
20 Hang power cleans (185/125)
1500m row

Wednesday 8/17

1) 1 Power Clean or Snatch every :12 seconds for 1 minute
1 minute rest and add weight
x 5

-your choice on the lift today

2) Every :90 for 8 sets
3 Banded Deadlifts + :30 hollow hold

-nothing crazy on the DL just be explosive

3) 12 Rounds for time with a partner:
15 Wallballs (20/14) not Rx+
100m Sprint entering through R garage door
5 Burpee box overs

alternate rounds

4) 5 x 100m row, :20 rest
5 x 200m row, :30 rest
5 x 100m row, :20 rest

Tuesday 8/16

If you didn't already attempt the clean ladder for summer slam do that first today.

1) Front Squat 5 x 3 (1st rep has a 2 second pause in the bottom)

2) Bench Press 6 x 2 ( heavy across)

3) For Time:
50 Dubs
40 Alt Pistols
50 Dubs
35 Push-ups
50 Dubs
30/25 Cal Row
50 Dubs

Optional (if you are doing summer slam) extra piece: You all know your bodies, if you are not competing do it

4) Four 2 minute rounds
25/18 Cal AB
remaining time ME DB Snatch (70/5)
rest 1 minute between rounds

Monday 8/15

1) Every 1:15 for 10 sets
3 Jerks first 5 rounds
2 Jerks last 5 rounds
- build over the sets

2 choices here:
2a) 30 MU for time: every time you break 30 Cal AB
2b) Every 90 seconds for as long as you can: 10 OHS (115/75) + 6 Muscle-ups

3) 17 min AMRAP
15 Pull-ups
21 KBS (55/35)
400m run

2 minute mandatory rest between rounds

4) GHR 4 x 12
Straight leg raises 4 x 20

Saturday 8/13

Today is a little up in the air, ideally we will run through some of the summer slam workouts

1) For time:
Grond workout

at the 25 minute mark

2) 10 minutes for all 6 team members to:
5 Rep max Hang Clean
-2 barbells
-cannot go down in weight

rest as needed

3) 6 min AMRAP:
HSPU and Rope Climbs

4) 800m Run
40 reps at each station
Clean and Jerks
Thrusters

2 clean and jerk stations  (Guys 165 girls 115)
1 thruster station (135 guys 95 girls)

Friday 8/12

1) Every 1:15 for 10 sets
Hang Snatch + Snatch - build over the sets

immediately into (or as close to it as possible to jump in with the class)

2) Every 1:15 for 10 sets
Hang power snatch + Power Snatch- build over the sets

3) For time and reps:
1 mile run
then until the clock hits 14 minutes AMRAP of Deadlifts
7 reps (135/95)
7 reps at (165/110)
7 reps at (195/125)
7 reps at (225/140)
continue to add 30/15 lbs every completed set

At the 14 minute mark run 1 mile for time

4) 5 sets
3 reps weighted pull-ups
4 reps strict deficit HSPU you pick the deficit

Thursday 8/11

1) 2 Rounds for total reps: 2 minutes at each
Bench Press (use 55-60% of max)
Cal AB
Weighted Sit-ups (25/15) feet anchored
No Push-Up Burpees to plate (45)
2 min rest btwn rounds

2) 1 mile run

Wednesday 8/10

Two AMRAPS today

1) 15 minute
10 Back Loaded Lunges (you pick the weight)
10 Strict Pull-ups

2) 20 min AMRAP
200m Run
2 Rope Climbs
200m Row

If you are not coming in tomorrow
3) Bench press 2 x 6, 2 x 4, 2 x 2, 2 x 4, 2 x 6
-work you way up in weight, and on the way back down try and go slightly heavier

Tuesday 8/9

1) Working your way up on Power Clean:
Hit a heavy/max 3 rep TnG
Hit a heavy/max double - no TnG
Hit a heavy/max single

2) Clean Pulls 5 x 3- no TnG at or above 100%
5 x 8' banded side steps
L-sit hold 5 x :12 perfect form

3) 10 min Ladder
3 TTB
3 Power Cleans (155/105)
6 TTB
6 Cleans
...

4) 4 sets
Single Arm DB row x 12 reps light
GHR x 10

Monday 8/8

1) 4 Working Sets 2 Front Squats + 2 Jerks right into
Every 90 seconds for 8 rounds
2 Front Squats + 1 jerk

build over the 8 sets

2) For time with a partner:
400m run
200 Dubs
400m Run
100 Thrusters (95/65)
400m run
50 Burpee box jump overs (30/24)
400m run

run together, split reps however. Both people do not need to be inside to begin working, time stops when both pairs enter the gym

3) 10 rounds: for time
15/12 Cal AB
rest 30-45 seconds, your choice on rest

4) 10 minute AMRAP
10 HSPU
rest :30 after each 10th rep

Saturday 8/6

Warm up into the following

1) 3 Rounds for reps
1 minute at each station
Clean and Jerks (135/95)
TTB
Deadlifts (225/155)
HSPU
1 minute rest between rounds

2) At the 15 minute mark 5 minutes to find a 2 Rep Hang Clean

rest as needed

3) 4 Rounds for time of each:
75 Dubs
50 Foot OH Walking Lunge (95/65)
25 yard (ish) shuttle sprint 5, 10,15,20,25

rest as needed between rounds

Friday 8/5

1) Just like last Friday but Squat Snatch today:
4x 4 minute windows of the following reps
1) 2, 2, 1, 1
2) 3, 2, 1, 1
3) 4,3,2
4) 5, 4, 3

1 minute rest between rounds. Try and increase on the weight at each set. So the last single in round 1 is 195 for the last single in round 2 try and hit 200

2) 30 Bar MU
every time you break 30 Cal AB
-this can be before or after #3

3) 3 Rounds for time of each:
20 Alt Pistols
300m Row
400m Run

Rest 3-4 minutes between rounds, starting at the top of a minute

Thursday 8/4

Run out for 20 minutes at a decent pace and try to make back within 18 minutes

Wednesday 8/31)

1) Work up to a max Clean (not a PR attempt, but if you feel good go for it, just no misses)

2) Take 80-85% of #1
Every 90s for 8 sets
Clean+ Hang Clean + Front Squat

3) Before or after the WOD
10 Minute ALT EMOM
1) 15 SOH (135/95)
2) 3-6 MU

4) 4 Rounds for time:
16 Goblet Lunges (70/55)
200m Run
24 Box Overs (24/20)

Tuesday 8/2

1) DB Push Press 3 x ME (try and use the 70s or 80s/ 40-50s for ladies)
-or 30 reps

2) For Time:
100 Push-ups
- every time you break complete the same number of calories on the rower

So you are going to do 100 push-ups and row 100 cals for time

Courtesy of Ben Smith

3) For Time:
1 mile run

at 10 minute mark

800m run for time

At 16 minute mark

1 mile run

Monday 8/1

1) Every 90 seconds for 12 minutes
2 Power Snatch: 1st rep 2 second pause above knee, 2nd rep no pause

2) OHS 2 x 3, 2 x 2, 2 x 1 every set should be heavier than the last

3) 13 min AMRAP
150 Single leg Jump Rope
30 Unbroken Wallballs (20/14)

4) 1 min ME TTB, immediately after you finish 10 unbroken Deadlifts (pick the weight 275-315/185-205)
rest 2 minutes repeat 2 more times

Saturday 7/30

No 11am today if you can come in and lift/ first wod during EWOD then hit the 10am class

1) Back Squat to a heavy double then back off 20-30lbs and hit 10 reps for time

2) 3 Rounds
21 Cal AB
15 Thrusters (115/75)
9 Muscle-ups

3) For Total reps:
3 rounds
2 min GHDSU
2 Min Rope climbs
1 min AB Cal (or rower if you want)
1 min hang DB Squat cleans (40/20)

1 min rest between rounds

Friday 7/29

1) Power Snatch in 4 minute blocks:
1- 3, 2 and 1 rep
2- 4, 3, 2
3- 5,4,3
4- 6,5,4

rest 1 minute between 4 minute segments

Goal here is to start heavy and then decrease as the volume goes up. You may touch and go if you like, or do singles your call. But try and increase the weight slightly for example the last round could be jump by 5lbs or stay the same weight

2) EMOM until failure:
2 KBS (55/35) + 1 Burpee

every completed 2 minute segment add 2 KBS and 1 Burpee

3) Immediately after you are knocked out 10 minutes to establish a 1RM Jerk

4) 5 Rounds NFT:
:30 nose to wall HS hold
6 weighted pull-ups

Thursday 7/28

1) 1.25 Front Squats 6 sets
-goal here is to be close to your max clean weight (should be heavier than last week)

2) 15 min partner AMRAP:
2 Power Cleans + 2 Hang Cleans (185/125)

alternate unbroken complexes. Every 10 reps do 20 sit-ups passing the MB (14/10) back and forth

Wednesday 7/27

1) 3 sets: 2 Push Press + 2 Push Jerk + 2 Split Jerk
3 sets: 2 Push Jerk + 2 Split Jerk
3 Sets: 2 Split or Push Jerk (whichever you like)

-Build over the 3 sets for each

2) 3 separate scores on the same workout
100 Dubs
50/40 Cal Row
40 SOH (115/75)
40 C2B (no Rx+)
200m OH Plate Carry (45/25)

3 minute AMRAP rest 4
5 min AMRAP rest 4
For Time

3) Under hand grip bent over row 6-10 reps with a pause at the top

Optional if you have time: (but don't "not have time" because it is shitty)
5 suicides
Start at Blvd of the Generals- to our ramp- back- to the 100m mark- back- end of lot- back

rest 90 seconds

Tuesday 7/26

1) 4 Rounds for time of each:
200m Run
Deadlifts
200m Run

Deadlift reps are 13,11,9,7
Weight 275/185, 300/205, 325/220, 350/235

2) Weighted sit-ups
15-20-25-30 decrease weight as you go along

3) Teams of 2:
Alternating rounds for 15 minutes:
1 Rope Climb
1 Power Clean (heavy)
1 Box Jump (36/30) (or go slightly higher than 30/24)

Monday 7/25

1) Hang Snatch 2 x 3, 2 x 2

2) Snatch 2 x 3, 2 x 2 - not unbroken
-the above working sets should be heavy

3) 24 Min ALT EMOM
1) 5 OHS from the floor
2) 10 bar facing burpees
3) 12 TTB

4) 120/100 cal AB for time
12/10 cals at a time - :30-45 rest after each 12/10
-goal is to stay closer to the :30 but those later rounds will get spicey you can bump up the rest if needed

Saturday 7/23

On running clock

0-8 minutes
5 rounds for time
5 Deadlifts (315/205)
10 Burpees

8-16 minutes
3 AB sprints for time on each
30/20 Cals

rest however much you need but you have 8 minutes to complete all 3

2 minute rest

18-25 minutes
16.3
7 min AMRAP
10 Power Snatch (75/55)
3 Bar MU

5 minute rest

at 30 minutes complete for time
25 Cal Row
20 Walking Lunges (135/95)
15 Push Press (135/95)
10 Cleans (135/95)
5 Rope Climbs
100 Dubs
5 Rope Climbs
10 Cleans
15 Push Press
20 Walking Lunges
25 Cal Row

Friday 7/22

1) 12 min mom of 1 Clean and Jerk
building to a max

2) 1 1/4 Front Squat 8 x 1 heavy across
-Squat down come up just above parallel and drop again then stand

3) For Time:
50 Alt pistols
400m Run
50 Alt DB Snatch (50/30)
400m Run
30 Pistols
200m Run
30 DB Snatch
200m run

4) 5 Rounds For Time
5 Bench Press (you pick the weight)
7 Strict Pull-ups
14 GHDSU

Thursday 7/21

Seriously do this

Get a watch and run out 18 minutes, turn around at the 18 minute mark and run back within 20 minutes (depending on the terrain, if it is a flat easy run do it under 16)

Don't dog the 18 minutes out either. Push the pace, If you have a HR monitor this would be a great day to see what your HR stands at for something like this

Wednesday 7/20

1)  work to a max double (not TnG) Power Snatch for the day

2) With the class Every 2:00 for 10 minutes

2 Power Snatch (use 85% of above) + 3 five second Snatch DL 

- none of this is TnG count to 5 mississipi on the ascent of the DL 

at 10:00 

Tababta side plank 

:20 L , :10 rest , :20 R

3) Run from "Nate"

20 min AMRAP

2 MU

4 HSPU

8 KBS (70/55)

400m run every 5 minutes 

4) 4 supersets at walking pace

6-8 weighted GHR

10 DB side DB step-ups (5/5) facing the box turn to the left and side step-up 5 times then switch

12 DB Bent over row 

Tuesday 7/19

1)  4 x 3 each leg (back loaded lunges) - moderate weight, don't struggle

2) For Time:
25 DB squat snatches each side.  Goal here is to increase weight every 5 reps if you are able, but you do not have too.  Don't think about this so much for time as quality reps at a fast pace

-If you were short on time yesterday, you can jump in with the class doing pull-ups and abs

3) 18 min Partner AMRAP
100 Double unders
50 Cal Row
50 Squat Thrusts to plate

Split the dubs, then break off and finish the 50/50 however you want to split it up.

Monday 7/18

1) The following complex starts in the rack and finishes on the floor.
In 6-8 sets work towards a max
2 Push Jerks + 2 Split Jerks + 2 Cleans + 1 Front Squat
-after the 2nd split jerk you can drop the bar and perform your clean, the cleans do not need to be touch and go, after last clean do a FS then you can drop

2) 10 min AMRAP
15 foot HS Walk
10 Strict pull-ups
15 foot handstand walk
20 weighted sit-ups

3) If you have time today fit this in here if not make it up during the week (just like last week)
For Time:
25 Bar Muscle-ups
-every time you break 25 Cal on the AB

4) DT Karen
5 Rounds for time
12 DL (155/105)
9 Hang PC
6 SOH
30 Wallballs (20/14)

Saturday 7/16

Come to either the 9am or 10am today

1) "Grace"
30 Clean and Jerks (135/95)

2) "Glen"
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Score Grace separately.  Don't hold back go for broke, then go figure out Glen.

Friday 7/15

No 11am tomorrow come to the 9am or 10am

1) Finish warm-up with 30 strict C2B + 30 Strict HSPU

2) Work up to a heavy 3 rep clean not touch and go

3) Front Squat to a heavy 4 reps

4) "Fran"
21-15-9
Thrusters (95/65)
Pull-ups

5) 15 minute easy recovery ride/row or jog

6) 60 GHDSU + 60 GHR

Thursday 7/14

Probably a good day to take off unless you want to burn up your tail bone, up to you all. Pretty low difficulty kind of day

1) 4 rounds NFT
12 ft banded side steps each way
15 Banded GM
15 BAnded face pulls
20 Shoulder taps in pike position

2) "Annie"
50-40-30-20-10
Dubs
Sit-ups

Wednesday 7/13

1) Alt EMOM for 15 minutes
1) 3 Back Squats (goal is heavy ish)
2) 5 Rep Bench (heavy ish)
3) 3 weighted pull-ups

2) " Kelly"
5 Rounds
400m run
30Box Jumps (24/20)
30 Wallballs (20/14)

3) Take light DBs 20-30s/10-20s
6-10 reps Of DB strict press but with a 5 count up and down so slow reps
6-10 DB bent over row 5 seconds up, 2 second pause ( squeeze scaps), 5 seconds down

Tuesday 7/12

1) Use this as your warm-up for Diane keep it light work technique
Every 2:30 for 5 rounds
3 Clean grip DL + 3 Hang Power Cleans + 3 Split Jerks

2) "Diane"
21-15-9
Deadlifts (225/155)
HSPU

3) Now go heavy and take as long as you like only catch is you must complete both unbroken complexes in a :50 window. Take as much rest as you need between. Try and do 8-10 total sets

2 Hang Power Cleans + 2 Jerks
drop reset
2 Power Cleans + 2 Jerks

Monday 7/11

1) Every 2 minutes for 20 minutes
 1 Hang Snatch + 1 Below the knee snatch + 1 Snatch

these are not touch and go. The first two must be deadlifted up. build over the 20 minutes

2) 12 min EMOM
even: 3 Heavy thrusters
ODD; 15 Hollow rocks

3) "Jackie"
1000m row
50 Thrusters (45/30)
30 Pull-ups

If you have time today (if not save for later in the week)
4) For Time:
25 Muscle-ups

every time you break 25 Cal on the AB

Saturday 7/9

1) 3 rounds as warm up
20 cal AB
40 dubs
10 yards HSW

2) 20 Min AMRAP
Of Cindy
Every minute starting at 0:00 1 power snatcg (135/95)

3) 3-4 rounds for times of each:
10 TTB
10 KBS (70/55)
10 Box jump overs (30/24)
10 KBS
10 TTB
-set up 5 boxes in a row and work your way down and back.
Rest 2 mins between rounds

Friday 7/8

1) 1 RM Deadlift

-If you rested yesterday 1 RM Bench Press

2) Max Unbroken Reps Hang Clean at 85% of max clean
rest 2:00
Max Unbroken Reps Hang Clean at 80% of max Clean
rest 1:30
Max Unbroken reps Hang Clean at 75%
rest 1:00
Max Unbroken at 70%


3) For Time:
3 Rounds
400m Run
21 Box Jump Overs
12 Cleans (115/75)- full squat

Thursday 7/7

1) 1 RM bench PRess

2) For Time
1500m row
50 SOH (135/95)
25 Bar MU

in the remaining time of the 15 minutes get back on the rower for max meters

Wednesday 7/6

1) 1 RM Back Squat

2) For Time:
21-15-9
DB Front Squat (50s/30s)
42-30-18
Cal Row

3) For time:
80 Walking Lunges
1600m run

4) Snatch hi-pulls 105% or higher 6 x 2 not TnG take 5-10 seconds between rep 1 and 2

Tuesday 7/5

1) 3 sets 3 Power Clean + 1 Jerk
3 sets 2 Power Clean + 2 Jerk
3 Sets 1 Power Clean 3 Jerk
- totally by feel, go heavy if you feel good if not work positions and speed

2) 15 min AMRAP
3 Rope Climbs
6 Hang Power Cleans (205/125)
18 TTB
54 Dubs

3) 20 min AB ride
easy 8-12 cals a minute

Monday 7/4

"Small"
3 Rounds
1000m Row
50 Burpees
50 Box Jumps (20/24)
800m Run

Saturday 7/2

1) 7 minutes to work up to a max snatch

2) For as long as you can:
Every :30 alternate between
1 Snatch (85% of #1)
2 Muscle ups

3) "Bulger"
For Time:
10 Rounds
150m run
7 C2B
7 Front Squats (135/95)
7 HSPU

Friday 7/1

1) Deadlift 7 x 2 95%
-deadstop

2) 5 Rounds for time of each:
12/9 Cal AB
18 KBS (70/44)
24/20 Cal Row

new round every 4 minutes

3) 7 sets every :90
1 Clean + 3 Jerks - increasing load if you can (try and start as close to 185/125 as you can)
10 TTB ( try to stay unbroken throughout)

Thursday 6/30

1) Bench Press 7 x 2 95%

2) 50 Strict Pull-ups

3) 8 min partner AMRAP
8 Hang Clean and jerks (105/70)
8 Burpees over the bar

rest 2 minutes

4 min AMRAP
8 Hang Clean and Jerks (105/70)
8 Burpees over the bar

partners alternate rounds.

Wednesday 6/29

1) Back Squat 7 x 2 95%

2) For Time and load:
10 rounds
1 Clean + 1 Hang Clean + 2 Front Squats

must complete all 10 complexes, weight can stay the same or increase cannot be decreased.
Find the heaviest possible weight

If you plan on resting tomorrow
3) Bench press 7 x 2 95%

4) This can be done at the gym or at home.
Run OUT for 17 minutes, turn around and make it back to the start in 18 minutes or less
-this shouldn't be a leisurely jog. Push the pace from start to finish

Tuesday 6/28

1) Snatch Deadlift 6 x 3 - Not TnG
- go as heavy as you can, to where the first 2 reps are almost pristine but the 3rd starts to get rough

2) Bent over row 4 x 8 slight pause at the top
Banded Side steps 4 x 12'
Partner GHR (or GHR) 4 x 8

3) 16 Min AMRAP
600m run
60 Dubs
30 Push-ups
30 DB Snatch (70/40) (15/15- split however)

4) 2 x
Double tabata row meters
:40 on :20 off x 4
rest 4 minutes and repeat

Monday 6/27

1) 1 RM OHS

2) 12 min AMRAP
7 muscle-ups
14/11 Cal AB
rest 1 min

3) 14 min AMRAP
16 OH Lunges (9565)
20 TTB
24 Box Jump overs (24/20)

4) 2 Cleans + 2 Jerks x 12 (start at 135/95) and build over the next 11 sets

Saturday 6/25

It appears that pretty much all of us have other stuff going on today

Jump in the 9 and 10 am classes

1) 40 min EMOM
Even: 5 Wallballs to high target + 3 HSPU + 1 Power Clean (185/125)
Odd: 100m run

2) 5 Rounds NFT
10 DB bicep curls
10 Weighted box dips
20 weighted sit-up

3) Granite games qualifier #2
17 Min AMRAP
50 Cal Row
50 Wallballs
50 SOH (115/75)
50 Box Jumps (24/20)

Friday 6/24

1) Hang Snatch + Snatch EMOM for 10 minutes
- goal is to average at or above 80% for the 10 minutes with no misses (you can start lighter and work heavy or stay at the same weight across)

2) Deadlift 7 x 2 90% dead stop

3) For Time:
40 Cal AB
40 SDHP (95/65)
400m Run
40 Pull-ups
40 Cal Row

4) 1-11
Strict Pull-ups
Strict Dips

Thursday 6/23

1) 1 RM Front Squat

2) For Time:
25-30-35
Reverse burpee
Goblet Squat (55/35)

3) 7 Rounds
Row :30 on :30 off
rest 1 minute
7 Rounds
Row :45 on :30 off

Wednesday 6/22

1) 10 x 1 snatch balance at close to 100% or higher of max

2) Bench Press 7 x 2 90%

3) 20 min AMRAP
200m Run
10 DB Clean and Jerks (50/30)
10 HSPU on DBs
2 Rope Climbs

4) Partition however  for time
100 Weighted Sit ups (feet anchored)
100 Cal Row

5)100 Banded Hip Extension (50/50)

Tuesday 6/21

1) Snatch Hi Pull 3 x 3, 3 x 2, 3 x 1

2) 4 Rounds for time:
25/20 Cal Row
30 Air Squats
35 Dubs
400m run

alternate directions each round
rounds start at 0:00, 7:00, 14:00, 21:00

3) EMOM for 10 minutes
3 unbroken Power Cleans- go heavy

Monday 6/20

1) Clean and Jerk 5 x 2 not unbroken, 5 x 1
- try and increase over the 10 sets

2) Back Squat 7 x 2 90%

3) Ruckus workout #4
75 Wallballs
75 Deadlifts (205/135)
60 TTB
60 Box Jumps (24/20)
45 Snatches (115/75)
45 C2B

4) Alt EMOM for 15 minutes
1) 15 Cal AB
2) :20 L-sit hold
3) ME MU

Friday 6/17

For Time:
400m Run
30 KBS (55/35)
800m run
30 KBS
1 mile run
30 KBS
1 mile run
30 KBS
800m
30 KBS
400m20

Thursday 6/16

1) 2RM OHS

2) 18 Min AMRAP
30 Wallballs (20/14)
30 C2B
30 Pistols
30 DB Snatch (70/50)

Wednesday 6/15

1) Deadlift 7 x 2 85% or higher
dead stop

2) 4 Rounds for time of each every 7:00
26/20 Cal Row
13 Power Cleans (155/105) - must open with 7 or more each round and no singles for the workout
400m run

(extra round)

3) Mid line and grip Alt EMOM for 24 minutes
1) 15 GHDSU
2) Up and Back Unbalanced farmer carry (70+50/50+30) (switch hands at the turn)
3) :30 Front Rack Hold (110% or higher or max FS)
4) rest

Tuesday 6/13

Finish warm-up with

1) EMOM for 10 minutes

Even: 20 Cal Row

ODD: 20-50 foot HSW

2) Bench Press 7 x 2 85% 

3) For Time:

50 Dubs

15 Strict HSPU 

50 Dubs

20 Strict Ring Dips 

50 Dubs

25 Deficit Push-ups (hands on 45s)

50 Dubs

30 Burpees 

rest 5 minutes

4) For Time:

30 Burpees 

50 Dubs

25 Deficit Push-ups

50 Dubs

20 Kipping Ring Dips

50 Dubs

15 Kipping HSPU

50 Dubs

5) 100 Band Pull aparts 

Monday 6/13

1) Every :30 for 4 minutes 1 Power Clean - same weight across (85% or higher is the goal)
1 minute rest
Every :30 for 4 minutes 1 Clean- same weight across (85% or higher is the goal)
1 min rest
Every :30 for 4 minutes 1 Clean pull - same weight across (100% or higher is the goal)

2) Back Squat 7 x 2 85%

3) 16 min amrap
16 Front Racked Lunge (115/75)
200m Run
16 TTB

4) 3 Min AMRAP
Strict Ring C2B
-at the 3 minute mark you have 3 mintues to complete
60 Cal AB
at 6 mintues 3 min AMRAP
Strict Pull-ups

5) GHR 4 x 8

Saturday 6/11

1) 1 Cluster + 1 Thruster max

Long week of heavy weights. Light and long today sweat and sweat

2) In teams of 2:
Complete for time:
150 (120) Cals on AB
125 Wallballs (20/14)
100 SDHP (95/65)
75 (60) Cal Row
50 HSPU
25 Burpee Bar MU
50 Ring Dips
75 (60) Cal Row
100 Power Cleans (115/75)
125 Thrusters (45/30)
150 (120) Cal Bike

Friday 6/10

1) 1 snatch every :12 for 1 minute rest 1 minute
5 rounds goal is heaviest weight for 5 reps in the minute, not touch and go must drop and reset

2) Deadlift 5 x 3 90%

3) For Total Reps:
6 minute rounds
0-2 400m run-if you get back before 2 minutes you can start getting reps
2-3 Box Jumps (24/20)
3-4 C2B
4-5 Power Snatch (95/65)
1 minute rest

repeat 2 more times

4) 3 Rounds
30 GHDSU
500m row

Thursday 6/9

1) 2 RM Front Squat

2) In teams of 3 or 4 complete for time:
5-10-15-20-25
Cal AB
Burpees

P1 starts with 5 cals on the bike as soon as they are done P2 gets on the bike. P1 does their burpees and then waits until P3 or P4 finishes bike. They then perform 10 cals
continue in this fashion until all reps are completed.  Only 1 person can work on the bike (obviously) but more than 1 can be doing burpees at a time

Wednesday 6/8

1) Bench Press 5 x 3 90% use a spotter
-4 x :20 heavy weighted side plank each side
-4 x 8 DB bent over row each arm

2) For Time:
21-15-9-15-21
Push-ups
V-ups (or GHDs)
Cal Row

3) 36-30-24-18-12
Single Arm Push Press (40 or 50/30 or 40)
-split the reps evenly between arms
3 rope climbs after each set

4) Suicides x 5
10/20/30/40 yards
rest 1 minute between runs

Tuesday 6/7

1) 5 Rep Clean- for this they should be unbroken and the first 3 should be power BUT each rep should get lower and lower so on the 4th rep it is an easy transition into a squat.
- Go as heavy as you can WITH keeping to the above guidelines, it could just be a technique day

2) Snatch Pulls 6 x 2 start at 90% and climb in weight to where you can still pull both reps higher than belly button- Hold onto the bar for the return but you can reset

3) 30 min Ladder
1 Hang Clean (205-225/135-155) you pick. make it hard
100m run
2 Hang Cleans (205-225/135-155)
200m Run
etc.

4) 5 Rounds NFT
8-12 GHR
8-12 Straight leg raises (high bar)

Monday 6/6

1) Back Squat 5 x 3 90%

2) Quickly work to a heavy double split jerk (10 minutes)

3) For Time:
100 Dubs
50 HSPU
40 TTB
30 SOH (160/100)
90 foot Front Racked Lunge (160/100)- we will call it 20 steps

15 minute cap

rest until 25 minutes

4) For Time:
100 Dubs
50 Pull-ups
40 HSPU
30 Deadlifts (160/100)
90 Foot Front Racked Lunge (160/100)

Saturday 6/4

1) Hi Hang Snatch every :30 for 20 reps
rest 2 minutes
2 Hi Hang Snatch every :45 for 15 sets

-go as heavy as you can foresee yourself hitting 85% + of the sets

2) In teams of 2 complete 12 rounds alternating rounds
1 Legless Rope climb
10 Alt DB Split Snatches (70/40)
4 Muscle-ups

3) "Hildy"
For Time:
100 Cal Row
75 Thrusters (45/30)
50 Pull-ups
75 Thrusters (45/30)
100 Cal Row

Friday 6/3

1) Deadlift 5 x 3 85% slightly heavier than 2 weeks ago

-bench press 5 x 3 85% if you have not already

2) For Time:
3 Rounds
12 Wallballs (20/14)
5 Clean and jerks (145/100)

at the 5 minute mark
3 Rounds
12 Wallballs (20/14)
4 Clean and Jerks (185/125)

at the 11 minute mark
3 rounds
12 Wallballs (20/14)
3 Clean and jerks (225/150)

for time on each

3) 5 Rounds for time:
20 Cal AB
200m run
rest 1 minute

4) 5 Rounds NFT
In dive bomber position with feet on box
10 Shoulder taps + ME dive bomber reps
10 Pause ring rows (1 sec)

Thursday 6/2

1) Bench Press 5 x 3 85% slightly heavier than 2 weeks ago
- 2 rounds shoulder circuit

2) For reps:
1 min GHDSU
1 min Cal Row
1 min Ring Dips
2 Min GHDSU
2 min cal Row
2 min RD
1 min GHDSU
1 min cal row
1 min RD

Wednesday 6/1

Goal is to workout tomorrow and get the bench press in.  If you cannot make it bench today or Friday.  Use your judgement on how you feel.  Lighter volume day today, focus on the squats

1) Back Squat 5 x 3 85% - try and go a little heavier than 2 weeks ago

- Bench press 5 x 3 85%- try and go a little heavier than 2 weeks ago

2) 17 min Ladder
1 Ring row or pull up*
1 Front Squat (165/115) (195/130)**
150m run- enter R garage door
2 RR or Pull-ups
2 Front Squats

* Ideally you would perform strict pull-ups, but if your hands are shredded from Murph do RR instead
** feel it out on your legs if you think hitting 6-8 reps unbroken of 195/130 is cray cray after murph do the Rx weight


3) Every 2 minutes for 16 minutes
:20 Side plank L- :20 plank-:20 side plank R--go from one hold to the next
:15-:30 Handstand hold (freestanding is the goal)

Tuesday 5/31

1) Every :20 for 1 minute 3 TnG power Cleans
- rest 1 minute
repeat for 5 rounds, increasing weight each round if possible

2) 100 Hollow Rocks
100 Banded Hip ext (50/50)

3) For Time:
125 Dubs
25 KBS (70/44)
100 Dubs
25 KBS
75 Dubs
25 KBS

If you have time:
6 minute easy row
6 minute easy bike
6 min easy run

-This should be done just above conversational pace

Monday 5/30

"Murph"

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Saturday 5/28

I have gone back and forth and edited today multiple times this week and still can't seem to finalize it so here is what I am thinking 

In 12 minutes climb in weight as high as possible :
6 OHS (you choose your starting point)
95/75, 135/95, 155/105
increase by 10/5 lbs each round each round- From the floor
Every time the bar is dropped perform 2 bar muscle ups

from .com 5/17/16

1 min Max reps DB hang Cleans 50/30

1 min Max Burpees

1 min Max TTB

2 Min Max DB hang cleans

2 min max burps

2 min max TTB

1 min max Db hang cleans

1 min max burpee

1 min max TTB

Or we will see what kind of numbers we have and determine how we proceed 

In teams of 2:

3 rounds

3 minutes at each station

Sled push 

Burpee broad jumps 

Hang Snatch 

TTB

Tire Flips 

Friday 5/27

1) Work up to a close to max split jerk within 10 minutes
Then EMOM for 10 minutes 1 split jerk at 85-90% of above, no blocks or dropping bring it back down

2) Deadlift 5 x 3 80%

So I think I came up with a pretty cool idea for us all since we like to punish ourselves we had this back in the day on the baseball team.  Kangaroo Court where if you did something stupid or didn't perform well you had to drop money in the jar.  Today is the inaugural Kangaroo Court workout, you have cut off times to finish each portion.  For every missed cut-off you have to pay $1

3) For Time:
25/20 Cal AB ( must be finished before :50)
50/40 Cal Row (must be finished before 3:15)
1 mile run (must be finished before 11:15)
50/40 Cal row (must be finished before 13:40)
25/20 Cal AB ( must be finished before 14:30)

Just in case you had better bring 5 $1 bills to today.

If you didn't yet
4) 5 Rounds for time:
15 ft HS walk to the wall
10 HSPU
2 Legless rope climbs

Thursday 5/26

1) Front Squat 5 x 2 as close to 90% as possible

2) For Time:
4 Rounds
45 Dubs
15 Push-ups
5 Unbroken Hang Cleans

Must be unbroken and loading per round is 55, 60, 65, 70% of max clean

Wednesday 5/25

Depending on your schedule and how you feel you can Front Squat today (5 x 2 at 90% or as close to it as possible) or save it for tomorrow.

1) Bench Press 5 x 3 80%
-slightly heavier than 2 weeks ago
- weighted plank between sets :30 heavy


2) 25 minute Ladder (or climb to 10/1000 for time whichever comes first)
1 Muscle up
100m Run
2 Muscle ups
200m run
etc.

Optional extra skill conditioning, can be saved for later in the week

3) 5 Rounds for time:
15 ft HS walk to the wall
10 HSPU
2 Legless rope climbs

Tuesday 5/24

1) Every :90 for 20 rounds
Hang Clean + Front Squat + Jerk
- let feel dictate how heavy you go, you can start light and stay light or start light and build or start heavy and stay at same weight.  The possibilities are endless

2) 60 Strict Pull-ups (add weight for the first 20)

3) 18 min AMRAP
15 TTB
20 BJO (24/20)
25 Wallballs (20/14)

-1 min rest between rounds-

alternate directions each round


4) RDL OR GHR your choice 40-50 reps
keep the RDL moderate and tension on hamstrings

Monday 5/23

1) 5 1 minute rounds for max weight
30 Dubs
4 Snatches (2 of them must be touch and go)
rest 2 minutes between rounds

2) Back squat 5 x 3 80%

3) For Time:
21-18-15-12-9-6-3
Power Clean (115/75)
Burpees over the bar

4) Push Press 5 x 5 start moderately heavy and build if you can

Saturday 5/21

Finish warm-up with
1) 6-8 rounds
200m row
1 min rest

2) See how you are feeling today so two options:
1 power clean + 2 Split jerks
or
3 split jerks out of the rack

3) 20 min AMRAP
3 Bar MU
6 Hang DB Cleans (40/20)
9 Cal AB

4) 4 Rounds for times:
Walking Lunge length of gym up and back
right into shuttle sprint 10ft 15ft 20ft 25ft 30ft 35ft 40ft

3 minutes Active rest between rounds: active rest is 2 Rounds: 5 ring rows 10 push-ups

Friday 5/20

1) 3 position snatch hi-hip, hang, 2"off the floor- work towards a heavy complex in 10 minutes

2) Deadlift 4-5 x 4 85%
deadstop

If you haven't already this week:
2b) Bench Press 4-5 x 4 85%

3) For Time:
1K row
100 dubs
1 mile run

Max Thrusters (45/30) in remaining time of 15 minutes

4) Cool down piece:
20 min EMOM
7/5 Cal Bike
2-5 Strict HSPU (you can sub in strict press if you would rather work on that)

Thursday 5/19

1) Bench Press 4-5 x 4 85%

2) 18 Min Alt EMOM
1: 16 GHDSU
2: 12 Burpees
3: 2 Legless Rope climbs