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