Saturday 4/30

Lots of lifting this week lets keep it simple today and go long and sweat

1) For time:
3 Rounds
60 Cal Row
50 Wallballs (20/14)
40 Cal AB
30 GHDSU
20 Burpee Box Jump overs (30/24)
1 mile run

Friday 2/29

1) Nothing crazy with the weight here but work towards a 5 rep touch and go snatch to get the hammys, glutes and back primed up

2) Deadlift 4 x 5 80% dead stop

3) 11 Min AMRAP
10 HSPU
9 Power Snatch (95/65)
8 C2B

4) Every minute on the minute
3 Clusters (95/75)
every 3rd minute add 20/10 lbs
until you can no longer finish 3 reps in the min

Wednesday 4/27

Nothing tomorrow

In case you haven't picked up on the schedule of this strength cycle
Week 1 and week 3 are the same: BS monday, Bench  and FS Weds, Dead Fri with off day thursday. Sunday optional OLY lift or long run
Week 2: OHS mon, BS weds, bench thurs (or you can bench weds if you plan off on thursdays) Dead Friday. Sunday is off if you worked out on Thursday.

Does that make sense?

1) Bench press 4 x 5 80%

2) Every 3 minutes for 15 minutes
5 Front Squats @ 80- 85% - they do not have to be unbroken
+ 5-8 Muscle-ups

3) In teams of 2-3 complete for reps
6 minutes at each station
Burpee box jumps (24/20) open hips
TTB
Cal AB
20m Sprint

4) 7Min ladder
1 Push Press (155/105)
30 Dubs
2 Push Press
30 Dubs
3 Push Press
30 Dubs

Tuesday 4/26

1) 5 sets
Snatch Hi Pull + 4 Snatch Grip Deadlifts @105% drop and reset

2) Back Loaded Lunges 6 x 6 (3 each leg) try and be heavy at set 3

3) 32 min Alt EMOM:
Min 1: Double KB russian swings (55/35) x 12
Min 2: 15 GHDSU
Min 3: 250/200m row for time
Min 4: rest

Monday 4/25

1) Back Squat 4 x 5 80%

2) Every 3 minutes for 15 minutes
1 Clean + Hang Clean + Front Squat + Push Jerk + Split Jerk
+ 10 strict pull-ups

-find your heaviest complex in the 5 sets

3) For Time:
800m Run
45 Thrusters (95/65)
45 Pull-ups
800m Run

partition the thrusters and pull-ups however you like

4) For Time:
10 Rounds
10 Cal AB
5 Strict HSPU
-rest 1 min between rounds

Saturday 4/23

1) On a 15 minute running clock- max the following 3 lifts
3 rep Snatch (do not have to be touch and go)
2 rep Snatch Grip Push Press
1 Re Snatch Balance

2) Masters Qualifier Event #4
For Time:
55 Burpees over the bar
34 OHS (95/65)
21 Muscle-ups

3) Every :90 for as long as possible
250/200 m row
3 Hang Cleans (you can choose your weight, should be doable but a challenge) you can increase over the time if needed

4) 12 minute and 45 second AMRAP
5 Deficit HSPU (hands on 45s
10 TTB
15 Box Jumps (24/20)

at the 12:45 mark 1 mile run for time.
For every second over 20:00 you owe 4 cals on the AB

Friday 4/22

1) Use this to warm-up your posterior for Deads nothing super heavy unless you feel amazing because the deadlifts are more important
2 reps of 3 second pause clean (above the knee)

2) Deadlift 4 x 5 at 75% deadstop

3) For Time:
500m row
4 Rounds (not 3 like on the board)
10 Power Cleans (135/95)
20 Alt Pistols
500m Row

Two choices for #4 if you rested yesterday hit 4a) if you worked out hit 4b)
4a) 5 Rounds NFT
10 Strict Pull-ups
20 Deficit Push-ups (hands on DBs or 45 plates)

4b)
12 minutes for total Calories
:25 seconds AB
:35 rest

Thursday 4/21

1) Bench press 4 x 5 75%

2) 4 x 30 weighted anchored sit-ups

See how you are feeling, two options the workout OR get in the 10 rounds of rowing

3) 12 min AMRAP
30 Single DB SOH (50/30) (15/15)
60 Dubs
15 Ring Dips

OR

3) 10 rounds for time
Row 200m
1 min assault bike recovery pace

Wednesday 4/20

Save the bench press for tomorrow if you can make it in

1) Back Squat 4 x 5 75%

2) Bench press 4 x 5 75%

3) 20 minutes cycle through the following
1 min to complete 100ft up and back sled push for max load
:45-1:00 easy AB
Max sled pull hand over hand 20ft

4) If you bench pressed today if not and your coming tomorrow save this
42-30-18
GHDSU
21-15-9
Cal Row
Push Press (135/95)

If you are coming tomorrow
For Time:
2 rounds
50 unbroken wallballs
25 Unbroken TTB
-every break costs you a 200m run to be completed after the workout
-And every :15 seconds over 7:30 costs you 200m run

This shouldnt be a problem 50 Wallballs (2 mins) 25 fast TTB (1-1:15)
should be plenty of time built in.

Goal of this is to force you to push the pace on large sets.  See what happens you might surprise yourself

Tuesday 4/19

1) Power Clean 6 x 6 at 70-75%
First 3 reps drop and reset last 3 reps touch and go

2) 5 rounds: new round every 5 minutes
12 Deadlifts (205/135)
12 Box Jump overs (24/20)
200m run
12 Burpees

score fastest and slowest

3) 4 rounds NFT
:30 nose to wall handstand hold
:30 L-sit (or 20 straight leg raises)

4) If you have time today:
10 rounds for time
200m row
1 min rest but active recovery on the AB

Monday 4/18

1) Snatch Hi Pulls 10 x 2 >105% drop and reset

2) OHS 6 x 2 at 85%

3) 18 min AMRAP
400m Run
15 C2B
5 Snatch (155/105)

4) 5 rounds for time ish
10 Bent over row (keep the form tight you pick the weight)
20 Push-ups
10 DB Step-ups (5/5)

5) If you have time today if not save it for another day
For Time:
10 x 200m row
1 min active rest on AB (easy ride) between rounds

Saturday 4/16

1) 8 sets of Snatch doubles >80%

2) EMOM for 24
1: 1 Legless + 1 Rope Climb
2: 8 Back Loaded Lunges
3: 3-5 Muscle-ups
4: 20 GHDSU

3) For Total Reps of each:
3 min AMRAP
30/20 Cal AB
KBS (70/55)

1 min rest

3 min AMRAP
400m Run
ME HSPU

1 min rest

3 min AMRAP
30/20 Cal AB
ME Wallballs

1 min rest

3 min AMRAP
400m run
ME KBS (70/55)

1 min Rest

3 min AMRAP
30/20 Cal AB
ME HSPU

1 min Rest

3 min AMRAP
400m run
ME Wallballs

Friday 4/15

1)  6 sets at >80% of Double Clean and Jerk.  You may drop the bar after the first jerk, just reset quickly

2) Dead stop deadlift 4 x 5 70%

3) 8 min Ladder
3 Power Cleans (135/95)
3 SOH (135/95)
12 Box Jumps
6 PC
6 SOH
12 Box Jumps
etc.

4) 10 min Amrap ish
5 Strict Pull-ups
5 Ring Rows (feet on box)
5 strict HSPU
5 strict Dips

Wednesday 4/13

Nothing too crazy today and off day completely tomorrow back at it hard Friday

1) Front Squat 6 x 2 85%

2) Bench Press 4 x 5 70%

3) "Ghost"

6 Rounds for reps

1 min Row Cal

1 min Burpees 

1 min Double unders

1 min rest 

4) 50 Straight leg raises 

Tuesday 4/12

Again take today off if you need it. no rush to get back to training you wont lose any fitness

1) 3 Position power snatch- hang, low hang, floor

2) 15 min EMOM
1: 8-12 weighted ring rows
2: 15 Hollow Rocks
3: 15 Banded GM

3) For Time:
10 Rounds
9 DB Snatch (70/50) use lighter if you are
3 Bar MU

Monday 4/11

See how you feel, no harm taking the next couple days easy if you are beat up from the weekend

1) Work to a heavy 2 rep bear complex

2) Back Squat 4 x 50 70%
-50-75 weighted push-ups

3) 12 min Ladder
1 Bear Complex (135/95)
30 Dubs
2 Bear Complex
30 Dubs

Friday 4/8

Travel Day for those of us going to the MAAC if you are not hit the following and then jump in one of the class workouts tomorrow

1) Warm up your legs and arms with
2 rounds unbroken max within 10 minutes:
Low Hang Snatch + Hang Snatch

2) Max OHS

3) 14 min AMRAP
10-1
OHS (95/65)
TTB

once you finish 1/1 start back over at 10

Thursday 4/7

Be smart today if you are competing this weekend, max DL might not be in your best interest but you can work to a heavy ish single

If you can grab your partner and practice syncro thrusters
1) For Time:
15 Cal AB (each)
10 Syncro Thrusters
30 TTB
10 Syncro Thrusters
15 Cal AB (each)

2) 2K row for time

Wednesday 4/6

1) If you feel fresh enough try and max out either Snatch or Clean and Jerk (whichever you are doing Saturday)

2) Max Back Squat

3) At a walking pace 10 min AMRAP
10 Strict HSPU
10 Feet on Box Ring Rows

4) For Time:
4 rounds
25 Anchored Sit-ups
25 Air Squats
400m run

rest 1 minute between rounds

Tuesday 4/5

1) Snatch DL 10 x 1
2) Snatch High Pull 10 x 1
3) Power Snatch 10 x 1
-For this start out heavy and work your way back down. Go on feel but DL should be >110%, High pull at or above 100% Power Snatch feel it out
- Finish this within 20 minutes of starting

4) 1 RM bench press (use jerk grip)

5) 15 min AMRAP
50 Double unders
40 Swings (55/35)
30 Burpees

Monday 4/4

We will still put in work this week but back off slightly since the majority of us are heading down to MAAC

1) 2 rounds unbroken of 

Clean + Low Hang + Hang - work towards a heavy complex within 10 minutes

2) 1 RM Front Squat 

3) Before or after workout

Partition however 

40 Strict Pull-ups

100 GHDSU

4) For Time:

750m row

40 Front Squats (75/55)

30 Pull-ups

500m row

20 Front Squats 

15 C2B

Saturday 4/2

1) On a 15 minute running clock

0-4

Max Hang Clean + Strict Press 

5-9

Max Hang Cluster 

10-15 

Max Hang Clean + Jerk 

2) For Load and Time:

4 Rounds 

25 Wallballs- must be unbroken 

5 Snatch attempts (any style)

rest 2 minutes between rounds 

3) "Big Sexy"

For Time 

5 Rounds

6 Deadlifts (315/205)

6 Burpees 

5 Cleans (225/145)

5 C2B

4 Thrusters (155/105)

4 Muscle-ups