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