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