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

Wednesday 5/18

1) Back Squat 4-5 x 4 85%

If you have time and are not coming in tomorrow then bench today, or you can push it to Friday
2) Bench Press 4-5 x 4 85%

If you are coming tomorrow skip the bench

2) For Time:
3 Rounds
21 Alt Pistols
12 TTB
400m Run

3) Partition however you like
100 Straight leg raises
100 banded GM

4) 8 Rounds
:30 max meters
:30 rest

add 1:00 rest after 8th round

8 Rounds
:45 max meters
:15 rest

For this piece 2 choices on damper
Choice 1) Damper at 1 the whole time
Choice 2) Alternate rounds with the damper at 1 and then 10

Tuesday 5/17

1) Five 1 minute Rounds for max load
10 burpee over the bar buy-in
5 Power Cleans (3 must be TnG for the round to count)

rest 2 minutes between rounds

2) 40-60 banded hip extensions each leg

3) 8 rounds for time with a partner:
50 Dubs
16 KB Snatch (55/35)

alt rounds.  For the first 10 minutes the resting partner is accumulating cals on the rower.

Score is Time to complete 8 rounds and total cals

4) 25 min Easy AB ride.  Try to avg 10-12/8-10 cals a min

Monday 5/16

1) Within 10 minutes work to a heavy 4 rep Hang Snatch

2) 3RM OHS

3) 16 min AMRAP
200m Run
21 GHDSU (not Rx+) OR V-ups
15 Front Squats (115/75)
9 Push Press (115/75)

4) 5 Rounds NFT
10 Strict Pull-ups
20ft HSW
5 Snatch hi-pulls (slightly above 100%)

Saturday 5/14

Today try and get the clean work in.  The workout could be #2 here or jump in one of the class workouts at 9 or 10am

1) Every 2:00 for 8 sets
5 reps per round of  Clean/Front Squat/Jerk
sets 1-2: 1 Clean + 3 Front Squats + 1 Jerk
Sets 3-4: 2 Clean + 2 Front Squats + 1 Jerk
Sets 5-6: 3 Clean + 1 Front Squat + 1 Jerk
Sets 7-8: 4 Clean + 1 Jerk

Goal is to use somewhere between 75-80% see how you feel

2) In teams of 2 complete for time:
100 cal bike
75 HSPU
50 Box Jump overs (30/24)
25 Synchronized Thrusters (115/75)- 100% synchronized, hit the bottom together lock out at the same time
50 Box Jump overs (30/24)
75 HSPU
100 cal Bike

3) Walk through the following circuit for 20 minutes
10 Close grip push-ups
8-10 DB Shoulder press
8-10 DB bicep curls
:45 weighted plank hold

Friday 5/13

1) 15 minutes to find a Max Double Snatch (they do not need to be unbroken but you must finish both lifts in under :30)

2) Deadlift 4-5 x 4 80%

3) 5 Rounds for time:
6 Muscle-ups
12 DB Snatch (70/50)
24/18 Cal Row

4) Alt EMOM 18
1: 200m run
2: 2 Rope Climbs - 1 legless (if able with space, if not sub 5 strict C2B/5 strict pull-ups)
3: 15 GHDSU

Tuesday 5/12

Rest day today

Wednesday 5/11

Rest day tomorrow

1) Find a 3RM Front Squat

2) Bench Press 4 x 4 80%

3) For Time:
8 rounds
40 Dubs
100m Sprint
10 burpees

:30 seconds rest between rounds
total time minus 3:30

4) 9 minute ladder
3 Front Squats + 3 Jerks
Start at 50% max C+J
add 10/5# after every complete complex

-take it out of the rack

Tuesday 5/10

1) Clean Pull + Hang Clean Pull x 6
play around with this, ideally you would be greater than 100% of max clean just a big hip drive and shrug, but work on holding onto the bar for a second hang rep

2) Every 2:00 for 12 minutes
:20 Lsit hold + 3 TnG power cleans
-build over the 6 sets

3) In pairs
16 min AMRAP
30 Cal Row
20 MB Lunges
20 C2B
20 Deadlifts (225/155)

split the reps evenly

4) 3 easy sets of
8 Single leg RDL each
10 Light DB bent over row with a 2 second pause at the top
:45-1:00 weighted plank

Monday 5/9

1) Work-up to a heavy 2 rep snatch within 10 minutes
1st rep 2 second pause below the knee, complete and drop
2nd rep 2 second pause above the knee

2) Back Squat 4-5 x 4 80%

3) For Time:
80 Wallballs (20/14)
800m Run
60 Push-ups
600m Run
40 Box Jumps (24/20)
400m Run
20 OHS (135/95)
200m Run

4) Push Press 4 x 5 climbing

Saturday 5/7

1) Finish warm-up with a brisk paced

50 Strict C2B

50 Strict HSPU 

-broken up however 

2) 6 rounds 

3 minute rounds for total reps on the bike:

20/15 Cals on the rower

5 Hang Cleans 

-remaining time cals on the bike-

rest 2 minutes between rounds - maybe 3 depending on numbers 

loading for the cleans are (55, 60, 65, 70, 75, 80%) 

3) In teams of 3 complete for time:

60-50-40-30

Power Snatch (115/75)

Burpees over the bar 

2 teammates working on the couplet 1 at a time

the third teammate is climbing rope (every rope climb takes 2 seconds off your score) rotate however you like 

Friday 5/6

1) Deadlift 4-5 x 4 75% dead stop

2) Bench press 4-5 x 4 75% here if you haven't done it this week

3) For Time:
12-10-8-6-4
Jerks (155/175/195/215/235)/(105/120/130/145/160)

After each set of jerks 15 TTB

4) For Time:
150 Sit-ups
150 KBS (55/35)

Break-up however you like but no less than 25 per set

Thursday 5/5

1) Bench Press 4 x 4 75%

2) 15 min partner AMRAP
21-15-9
Cal Row
Burpees over the rower

P1 rows 21 then you must do 2 movements back to back i.e. P2 does 21 burpees 15 cals

Wednesday 5/4

Depending on what your schedules look like you can perform the bench press today, tomorrow or Friday. It will be for the class tomorrow if you are able to make it in

1) Within 10 minutes work up to a heavy complex of 2 Power Cleans + 2 Hang Cleans 

-nothing crazy unless you feel amazing, use this to get primed up for BS

2) Back Squat 4-5 x 4 (75%)

-Bench Press 4-5 x 4 (75%)

3) From.com 5/1/16

10 min AMRAP

50 Dubs

10 Back Squats (135/95)

4) 5 3 minutes rounds

20 Alt DB Snatch (50/30) or 14-16 reps (70/50)

remaining time AB cals 

1:30 rest between rounds 

Tuesday 5/3

1) 3 Rounds
1 min at each station for total reps
SDHP (75/55)
Box Jumps (20")
HS walk 12ft (every 4ft is 1 rep)
TTB
Cal Row
1 min rest between rounds

2) 5 Rounds for time:
15 Ring rows
15 Ring Push-ups

Monday 5/2

1) Max Clean + 1 Front Squat

2) Every 3 minutes for 15 minutes
3 OHS working towards 85% over the 15 minutes + 5-10 bar muscle-ups (if space permits)

3) Death By Hang Snatch (115/75)

4) 5 Rounds for time:
:30 L-sit
5 Power Cleans (225/155)
rest 1:1