Wednesday 2/1

1) Finish warm-up with some barbell turkish get-ups.  Nothing crazy just do a few reps and add a little weight each time

2) Push Press 1 x 10 65%, 1 x 10 67.5%, 1 x 10 70%
-60ft banded side steps each way

3) 6 min amrap
9 Box Jumps (24/20)
7 HSPU
5 DL (225/155)

rest 2 mins

5 min AMRAP
9 BJ
7 HSPU
5 DL (275/185)

rest 2

4 min AMRAP
9 BJ
7 HSPU
5 DL (315/205)

4) 10 mins
1 min on 1 min off
Max bar facing burpees

Tuesday 1/31

1) Clean Pulls 7 x 2 @ or > 105%
-hips through and shrug

2) Clean Deadlifts 7 x 2 @ or >110%
-not tng but return to the floor and reset

3) 1 + 1/4 Front Squat 10 x 1 start the first set mod/to heavy and make small jumps

4) Four 3 minute rounds for total Cals:
20 TTB
25 Wallballs (20/14)
Max Cal remaining time

2 minute rest.  All rounds should be wishing 3 cals of each other.  Push the pace to 90% effort on all

5) 10 minutes AB
:30on :30 off

Monday 1/30

1) Finish warm-up with
10 min AMRAP (slightly above walking pace)
30ft HS Walk
20 Hollow Rocks
10 Strict Ring Pull-ups

At the 10 minute mark until 25 minutes
2) 5 minutes for a 2 rep Hi Hang Snatch
3) 5 minutes for a 2 rep Hang Snatch
4) 5 minutes for a 2 rep low Hang Snatch

5) Back Squat 1 x 10 65%, 1 x 10 67.5%, 1 x 10 70%

6) 16 min AMRAP
40 Dubs
8 Power Clean and Jerks (115/75)
8 Bar facing burpees
8 Power Snatch (115/75)

Saturday 1/28

1) On a 25 minute clock
11 minutes to work to a heavy/max snatch

at 13 minute mark

2) For Time:
3 Muscle-up
3 Snatches 85% of above
5 MU
5 Snatches 75%
7 MU
7 Snatches 65%
9 MU
9 Snatches 55%

12 minute cap

3) Teams of 2
24 min AMRAP
12 Cal Row
12 KBS (70/55)
12 OHS (95/65)
12 Pullups
-each partner does a full round then switch

4) 5 sets NFT:
8 Single Leg RDL
12 Bent over underhand row (lightish weight unbroken)
16 DB Strict press (light weight unbroken)

Friday 1/27

1) Power Clean 1 x 10 62.5%, 1 x 10 65%, 1 x 10 67.5%
-accumulate 25-30 heavy weighted pull-ups

2) Front Squat 4 x 3 as heavy as possible for all 4 sets

3) 7 Rounds for time:
7 SDHP (95/65)
7 Front Squats (95/65)
7 SOH (95/65)

4) For Time:
25-20-15-10
GHDSU
Burpees

Thursday 1/26

The row intervals from yesterday or today
5 x 750m row repeats
3 minutes rest between each row

OR

30 min Partner AMRAP
1000m Row
50 DB Snatch (50/30)
40 MB Cleans (20/14)
30 TTB
20 Box Jumps (24/20)

Split however you like

Wednesday 1/25

1) On a slight elevation (45-45+25lb plates) 5 x 5 step back front racked lunges each leg

2) Push Press 1 x 10 62.5%, 1 x 10 65%, 1 x 67.5%
-accumulate 75 Hollow rocks + 75 banded GM

3) For Total reps:
3 minute rounds x 3
200m Run
10 Double KB or DB Front Squat (50-55s/30-35s)
max burpees to plate remaining time

1 min rest between rounds

4) You have until to clock hits 17 minutes
to max Power Clean + Hang Clean

5) Today or tomorrow
5 x 750m row repeats
3 minutes rest between each row

Tuesday 1/24

1) Deadlift 3 x 7, 3 x 5, 3 x 3

2) 5 sets:
10 Bent over row- heavy
20 Weighted sit-ups

3) 18 min AMRAP:
25 C2B
35 Box Overs (24/20)
45 KBS (55/35)
55 Dubs

Monday 1/23

1) Eight 2:30 minute sets of snatch work:
0-:30 2 Hang Snatch + 1 Snatch
:30-1:00 1 Snatch + 1 Hang Snatch
1-1:30 2 Snatch singles
1:30-2:30 rest and add weight

2) Back Squat 1 x 10 62.5%, 1 x 10 65%, 1 x 10 67.5%

3) For Time:
30 Wallballs (20/14)
20 Cal Row
10 Clusters (155/105)
20 Cal Row
30 Wallballs
20 Cal Row
10 Clusters

4) 15 minutes Max Cal AB
every minute starting at 0:00 perform 5-7 HSPU

Saturday 1/21

Good Luck today everyone!

For those of you not going and you can make it to 9am and 10am

9am 

10 minutes to work Skin the Cat

-For every 3 Skin the Cats perform a :30 HS hold

22 min Partner AMRAP:

10 C2B

14 V-ups

18 Box Jumps (24/20)

P1 goes then P2 goes 

10am

Every 90 seconds for 15 minutes 

Snatch + Hang Snatch + OHS

-try and build over the 15 minutes 

For Time:

45 Box Jump Overs (24/20)

Then:

21-15-9

Front Squat (115/75)

SOH (115/75)

Then:

45 Box Jump overs (24/20)

Friday 1/20

No 11am tomorrow

Good luck to all of you Jabroni's competing tomorrow

Take it easy today hit some power snatches, TTB, Bike, row, HSPU and now Clean and Jerk

everyone else

1) Power Clean 1 x 10 60%, 1 x 10 62.5%, 1 x 10 65%

2) 15 min AMRAP

45 Cal Row

30 DL (250/165)

15 Bar MU

3) 4 Rounds 

10 HSPU on DBs 

immediately after you finish the 10th rep pick up the DBs and ME strict press reps

- rest as needed between sets

4) 100 GHDSU for time

Every time you break (or get to a multiple of 20, get off and perform 10 burpees 

-workout ends with 10 burpees

Thursday 1/19

Assuming you hit everything M-W take the day to recover

If you are competing Sat def rest up and go through the motions tomorrow breaking a sweat

If you missed some cardio this week jump on the AB

2 rounds
1:45 of work
:15 rest
1:30 of work
:30 rest
1:15 work
:45 rest
1:00 work
1:00 rest
:45 work
1:15 rest
:30 work
1:30 rest
:15 work
1:45 rest

For this pick a wattage number for each work portion for example
1:45 keep wattage above 350
1:30 above 375
1:15 above 400
1:00 above 425
:45 above 500
:30 above 650
:15 ME as fast as you can

Wednesday 1/18

Much earned rest day tomorrow if you hit all of this today

1) Snatch Balance 5 x 1 all 5 sets should be at 100% max snatch or higher

This is optional feel out how your legs are
2) OHS drop sets:
Once you attempt a heavy double your clock starts, drop 5% (this is your weight decreases) hit 3 reps drop 5% hit 4 reps, 5% hit 5, 5% 6 reps, 5% 8 reps

For example you hit 200lbs for 2 5% down is 10lbs
so 190 for 3
180 for 4
170 for 5
160 for 6
150 for 7
140 for 8 time

3) Push Press 1 x 10 60%, 1 x 10 62.5%, 1 x 10 65%

4) For Time:
120 Wall touches
every minute starting at 0:00 3 Push-ups 4 No push-up burpees

5) For Time:
2500/2000m row
every 2 minutes starting at 0:00 perform 10 burpees over the rower

Tuesday 1/17

1) 12 Minutes for C2Ring Pull-ups
In the first minute work for :30 seconds and see how many you get.  Goal over the next 11 minutes is to match that number

2) For Time:
4 Rounds
15 TTB
45 Dubs
5 Hang Cleans (205/135)

rest roughly half of the time it took you. For example it takes you 8:20 to complete it rest 4 minutes then:

For Time:
30 TTB
90 Dubs
10 Hang Cleans (205/135)

3) 4 Rounds for time of each
New Round every 4 minutes
12 Deadlifts (250/165)
30/20 Cal on AB

Monday 1/16

1) Clean + Hang Clean + Push Jerk + Clean + Hang Clean + Split Jerk
4-5 live sets of this shooting for max load

2) Back Squat 1 x 10 60%, 1 x 10 62.5%, 1 x 10 65%

3) 4 ME sets HSPU, open with what you can strict then start kipping
-anything less than 60 continue until you get 60+

4) 13.1
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)

Saturday 1/14

Today will be a good day to mess around with the workouts for next Saturday.

OR

1) 10 mins to climb as high as possible:
2 Hang Snatch
-Start at 50% and after every successful complex add 5lbs

rest 2 minutes

2) 10 minutes to climb as high as possible:
2 Hang Clean
-Start back at 50%  and add 5lbs after every successful complex

3) For Time:
4 Rounds
15 Bar Facing Burpees
12 OHS (135/95)
9 Box Jumps (30/24)
6 Bar MU

4) With a partner:
20 mins max meters on rower
switch every 300m
-While partner is rowing other partner must complete, 2 HSPU + 4 Ring Dips + 6 Push-ups

Friday 1/13

1) 1 RM Power Clean

2) Clean Pulls (not high pull, drive the hips and shrug) 8 x 3 >110%
-reset after each lift, but return the bar to floor don't drop

3) 3 Push Jerk + 3 Split Jerk x 5
same weight across, moderately heavy.  Move for speed, footwork, TnG practice

4) With a partner
13 Rounds
13 Deadlifts (155/105)
13 Wallballs (20/14)
13 C2B

alternate every 26 reps

5) 4 rounds
1 min AB at 85% effort
:30 at 40%
:45 at 90% effort
:30 at 40
:30 at 95% effort
:30 at 40%
:15 at 100%
1 minute rest off bike

Thursday 1/12

10 Rounds for time:
10 Weighted Sit-ups (45/25)
10 Russian KBS (55/35)
200m Run
Alternate between 200 and 400m

Coach led stretching/mobilization
1:30 Banded Archer
1:30 Childs pose
2:00 Straddle with forward reach (use a med ball or block to help you but try and get your feet as wide as possible)
1:30 Single leg straddle each side
2 minutes each quad/IT band/groin barbell mash

Wednesday 1/11

Your call on which you do first, I don't think doing the clusters will impact the max push press too badly.  But you can go Push press first if you want to give it your best go.

1) 3 Touch and Go Clusters every 1:30 for 18 minutes
-start at 55% of your max clean and jerk and try to make small jumps each round

2) 1 RM Push Press

3) 6 rounds for max reps (since everyone skipped this saturday)
:45 ME Row
:45 ME Thrusters (95/65)
:45 ME Bar facing burpees
:45 rest

4) 5 Rounds at above walking pace
:30 Nose to wall handstand hold
15-18 unbroken GHDSU
100ft each direction Farmer/Waiter carry- Hold KB in front rack and DB to your side

Tuesday 1/10

1) Snatch Hi-Pull + Power Snatch + Hang Snatch
7-8 working sets: you may drop the bar after the hi-pull and reset

2a) Snatch Grip RDL 5 x 5
2b) 1 strict mu + 2 kipping + 3 strict dips

3) 4 rounds NFT:
10 DB step-ups
10 DB bent over row
15 Banded GM

4) For Time:
10-20-30
Single leg jumps (6/4") open hips and its reps per leg 10/10, 20/20, 30/30
Knee to elbows
DB Snatch (70/40)

Monday 1/9

1) Max Back Squat

2) Double Clean and Jerk x 7 working sets.

3)  For total Rounds of the "Chief"
14 minute EMOM
Even minutes: 3 rope climbs
Odd Minutes: AMRAP of the "Chief" 3 Power Cleans (135/95), 6 Push-ups, 9 Air Squats

pick up where you left off

4) For time:
50-40-30-20-10 Cal AB
rest 1:1 during
Rest 3 mins
Repeat

Saturday 1/7

I have the fat loss challenge/nutrition talk at 11am.  So you can do the 9am and 10am class or

9am
Finish warm-up with 5 mim EMOM
:30 plank + 8 box dips

With a partner for time:
1500m Row
then:
2 Rounds
80 Dubs
40 Air Squats
70 Dubs
35 Pull-ups
60 Dubs
30 HSPU

-divide however you like
30 min cap

10am
4 Rounds NFT
10 Bulgarian front racked split squats (5/5)
10 Bulgarian Ring Rows
10 Weighted push-ups

17 min AMRAP
50 Cal Row
40 Wallballs (20/14)
30 Burpees over the bar
20 Thrusters (95/65)
10 Muscle-ups

12pm:
Every 2:30 for 20 minutes for weight and reps
Begin each set with
Hang Clean + Front Squat + Hang Clean + Front Squat
then max effort muscle-ups until the 1:30 mark in the round.
rest 1 minute and repeat

7 rounds for reps:
:45 Max cal row
:45 Max Thrusters (105/70)
:45 Max Bar facing burpees
:45 rest

goal is 320+ reps

Friday 1/6

12 pm tomorrow? Got the nutrition talk at 11am or you can jump in the 9/10 class

1) 7 EMOM
3 Power Snatch - same weight across, go heavy
rest 1 min
7 EMOM
3 Power Clean- same weight across, go heavy

2) 10 min ladder
2 TTB
2 Power Snatch (75/55)
2 Box Jumps
4
4
4

3) 15 min AMRAP
Strict Pull-ups
Strict HSPU
-when you break on one go to the other

4) 5 Rounds
7 Deadlifts (heavyish)
:20 Static GHD hollow hold

Thursday 1/5

3 Rounds with a partner for total reps
2:00 at each station
Cal Rower
Cal AB
Wall touches

Mobility:
1:30 Twisted Lizard
1:30 Half Saddle
2:00 Straddle
2:00 Elbows down childs pose
1:00 Under hand grip on pull-up bar and then spin around and chill

Wednesday 1/4

1) 5 Rep Hang Snatch
- the first 2 hopefully 3 reps should be power and the last 2-3 squat
-The goal for this is to drop under the bar a little lower each rep
5-6 sets

2) Back Loaded Lunges 5 x 6

3) 14 min AMRAP
25 KBS (55/35)
20 Burpee Box Jumps (24/20)

4) For Time:
150/120 Cal AB
:15 work :45 walk around

Tuesday 1/3

You can do either pair of things first and then the other pair second:

1) Power Clean + Hang Clean + Push Jerk 6-8 working sets

2) From .com 12/26

For Time:

15 Bar Facing burpees 

5 Clean and Jerks (225/145)

12 Burpees

4 Clean and Jerks

9 Burpees 

3 Clean and Jerks 

-squat all the cleans 

1) 20 min ALT EMOM:

1) :40 Seconds ME Alt Single arm DB Bench Press. - For press both DBs out then Lower R arm while L arm is still extended
2) Under Hand Grip Bent over row x 10 (pull to middle abdomen)
For 3 and 4 do 10 reps of the following video alternating sides each minute, take your time on each rep don't speed through and maintain core tightness
https://www.youtube.com/watch?v=iXx4c9v50xw

2) "Annie"
50-40-30-20-10
Dubs
Sit-ups

Monday 1/2

50 Back Squats (135/95)
40 Pull-ups
30 SOH (135/95)
50 Front Squats (85/65)
40 Pull-ups
30 SOH (85/65)
50 OHS (65/45)
40 Pull-ups
30 SOH (65/45)