Monday 5/1

1) Clean + Clean and Jerk every 1:15 for 15 reps

2) Clean Pulls 7 x 2

3) Strict Press 5 x 5

4) 12 min AMRAP
15 Push-ups
20 Alt DB Snatch (50/35)
25 Air Squats
30 Sit-ups

5) 10 Min AMRAP
15 Cal Bike
5 Bag to shoulder (150/100)

Saturday 4/29

Not sure if anyone is sticking around for 11am, if you can make 9 and 10 there is some good work to be done there

1) For Time with a partner
150 Wallballs
100 Burpees
50 Muscle-ups (ring or bar)
25 Squat Snatches


2) 3 Rounds NFT
10 Weighted Sit-ups
20 Russian Twists
10-15 Barbell hip thrusts

4) Front Squat 4 x 5 65, 70, 72.5, 75%

5) 12 min AMRAP
25 Dubs
7 TTB
6 Hang Squat Cleans (95/65)
5 Push Press
(95/65)

Friday 4/27

1) Power Snatch 4 x 3, 60-65-70-75%, 2 x 2 80%, 3 x 1 85%

2) Snatch DL 7 x 2 115%

3) "Wes"
800m plate run (25/15)
Then 14 rounds
5 Strict Pull-ups
4 Burpee Box Jumps (24/20)
3 Cleans (185/125)- any style

800m plate run

4) For Time:
30-20-10
GHDSU
15-12-9
SOH (165/115)
Cal Row
9-15-21

Thursday 4/26

Take the time today to spend 30 minutes on foam rolling/mobilizing one or two of those body parts that have been giving you some trouble

Wednesday 4/26

1) For Time:
800m run
20 Burpees
1600m run
40 burpees

you can jump in with the class mobility if you like, if not just be out of the way

2) Back Loaded lunges 3 x 10 each leg
-same weight across, challenge yourself and wear your knee sleeves if necessary. earn that rest day

3) 5 rounds- take this slow and work on your static holds
:20-30 Ring support hold (try to turn your hands out)
:20-30 Hang L-sit hold
1 mile easy flush bike ride

Tuesday 4/25

1) Snatch Deadlift 8 x 2 (on feel)

2) 10-8-6-4-2
Deficit HSPU- increase deficit with each set

3) "Diane"
21-15-9
Deadlifts (225/155)
HSPU

4) 3 Rounds
1:30 row for distance
1 min rest
4 rounds
1 min row for distance
:30 rest
5 rounds
:30 row for distance
:15 rest

set the rower for intervals and damper at 1

Monday 4/24

1) Hang Clean 10 x 2 start at 82.5% and try to jump up after every 2 sets

2) Clean Pulls 2 x 5 92.5%, 2 x 5 97.5%, 1 x 5 100%

3) 30-40 Strict Chin-ups (add weight if you can)

4) 15 Min AMRAP

9 Pull-ups

36 Dubs

3 Front Squats (225/155)

12 Pull-ups

36 Dubs 

6 Front Squats (205/135)

15 Pull-ups

36 Dubs

9 Front Squats (185/125)

18 Pull-ups

36 Dubs

12 Front Squats (165/115)

21 Pull-ups

36 Dubs

15 Front Squats (135/95)

24 Pull-ups

36 Dubs

18 Front Squats (115/75)

27 Pull-ups

36 Dubs

21 Front Squats (95/65)

Saturday 4/22

1) Pause Split Jerk 5 x 2, 5 x 1
-Hold a 2 second pause in the bottom of your dip

2) Banded Clean Grip Deadlifts
10 x 2 (start at 80% of max clean using the medium band)

3) I am going to leave this one up to you guys
The 1st and 4th masters qualifier workouts are pretty sweet but also that ladder I did on Wednesday was cool too.  It is all just a shit ton of shoulders

MQ #1
For Time
100 Alt DB Snatch
80 Cal Row
60 Burpees over bar
40 Muscle-ups

20 min cap

MQ #4
2 Rounds
10 Deadlifts (315/225)
20 Deficit HSPU (4.5/3")
30 Front Squats (95/65)

25 min ladder:
1 MU
2 OHS (135/95)
3 Burpee Box Jumps (24/20)
6 Cal AB

MU, OHS, BBJ all go up by 1 rep
The AB cals are double the number of BBJ

I got 8+20

4) 3 Rounds
10 Strict Pull-ups
15 Strict Dips
directly into
3 Rounds
10 DB Hamer Curls
15 DB Bench

-every 3 minutes starting at 0:00 hold a :20 weighted plank

Friday 4/21

1) Just like last Friday: Within 15 minutes work to a heavy Snatch for the day
-no more than 2 misses, if you PR awesome if not no worries

2) Take 75-80% of above and go 3 x 3 (no TnG)
Take 80-85% of above and go 3 x 2 (no TnG
Take 85-90+% of above and go 3 x 1

3) Back Squat 5 x 3 85%

4) For Reps:
20 min Alt emom:
1) :35 max cal row
2) :35 max DB burpee box overs (35/20) 20"

5) 3 rounds:
21 GHDSU
directly into max Sandbag hug hold (150/100)

Thursday 4/20

See how your shoulders are feeling today if you feel decent the EMOM for the class is controlled gymnastics and then the workout isn't too bad. If you are hurting a bit go for an easy 25-30 minute jog.

1) Alt 21 min EMOM
1) 3-5 Strict Chin ups with a 4 second negative
2) 4-6 Tempo Ring Dips 3 seconds down kip up
3) Max L-sit hold in the min

2) For Time:
135 KBS (55/35)
45 Double Push-up GI Janes (2 push-up then chin over bar =1 rep)

Wednesday 4/19

1) Front Squat 1 x 5 60%, 1 x 5 65%, 1 x 5 70%, 2-3 x 5 72.5%

2) 18 min AMRAP
Unbroken : 2 Power Cleans + 2 Front Squats + 2 Jerks (use something on the heavier side 155-195/105-135)
6 Bar MU
12/10 Cal AB

3) For Time:
18-30-42
Sit-ups
Wallballs (30/20)

4) RDL 5 x 10- these should be heavy

Tuesday 4/18

1) 24 minute EMOM
2 TnG Power Snatches
-pick a starting weight knowing that you are going to add 35lbs over 8 minutes
after 8 minutes start back 5lbs heavier than you started and climb again by 5lbs at 16 minutes start back 5lbs heavier and add 5 lbs every minute

Example:
135-->170 first 8 minutes
140-175 2nd 8 minutes
145--> 180

2) 3 scores
8 min AMRAP
8 HSPU (scale to DB or Barbell Push Press)
25 Dubs
8 Alt DB Snatch (50/35)

rest 4 mins

8 min AMRAP
10 TTB
25 Dubs
10 Single Arm DB Jerk (50/35) -5 reps L 5 reps R

rest 4 minutes

8 min AMRAP
21-15-9
Cal Row
Burpees over the rower 

Monday 4/17

1) Clean 3 x 3 (75%), 3 x 2 (80%) 3 x 2 (85%), 3 x 1 (85+%)
- 2 second pause below your knee drop and reset for each rep

2a) Clean pull 5 x 5 (95%)
2b) L Pull-ups x 30-40

3) 14 min AMRAP
1 Legless Rope Climb
3 Hang Power Cleans (135/95)
6 FR Lunges (135/195)
200m Run

4) 10 minutes
:30 on :30 off AB
-on should be around 90-95% effort not maximal

Saturday 4/15

1) 40 minute+ squat session with some other stuff

We are going to bust out the chains for Back Squats
10-12 x 4 between 65-85% of max + chain weight

accumulate 50 strict weighted pull-ups, start heavy and slightly decrease weight every 10 reps you complete

Accumulate 50 Z-presses


2) Until you don't complete the required work:
Alternating between 2:00 segments
1) 300m run
2) 18 Wallballs
12 TTB
3 Thrusters (155/105)
every completed round add weight to thrusters
155/105
165/115
175/120
185/125
195/130
205/135
215/145
225/155
235/160
245/165
255/170
265/175
275/185

-goal here is try to make it 8-10 rounds scale the TTB and the weight jumps if needed

Friday 4/14

1) Work to a heavy maximal snatch for the day
-if you feel good go for a PR if not whatever you hit under 2 misses

2) Every minute for 15 minutes at 80-90% of above
1 Pause Snatch (2 seconds below the knee) + OHS

3) Snatch Pulls 5 x 3

4) "Santora"
3 Rounds
1 minute at each station
Squat Cleans (155/105)
Shuttle runs (20' forward 20' back=1)
Deadlifts (245/165)
Burpees
Jerks (155/105)
1 minute rest

Thursday 4/13

 If you missed the Front Squats earlier in the week

1) Front Squat 1 x 5 60%, 1 x 5 65%, 3 x 5 70%
10 Dragon flags between sets

2) 4 rounds
50 foot sandbag hug carry (150/100)
100 foot Double OH KB carry (go light work on keep scapulas pinched)

3) 4 Rounds
10 Banded Lateral Steps each way
15 Banded GM

4) For Time:
150 Cals on AB
-Every 2:00 starting at 0:00 perform 1 round of cindy

Wednesday 4/12

1) Split Jerk work to a max for the day
-Back off to 90% and hit 10 singles within 15 minutes

2) Back Loaded Lunges 4 x 16, 8 reps each leg

3) Alt 21 minute EMOM
1) 15/10 Cal AB
2) 4-6 Deficit 4 second negative HSPU
3) 15 Cal Row

4) For Time:
4 Rounds
8 SOH (165/115)
2 Rope Climbs
400m Run

Tuesday 4/11

1) Deadlift 4 x 4, 4 x 3
-heavy sets across

2) 6 sets
:30 max effort muscle-ups, ideally unbroken
1:30 rest

3) Accumulate 30-40 tempo strict pull-ups
- 3 second lower on every rep

4) 12 min AMRAP
75 Dubs
50 KBS (55/35)
250/200m row

Monday 4/10

For the next few weeks there will be lots of lifting, sometimes the lifting we do may be a day ahead of the class. For example: today after the hang clean work the clean pulls will be on the schedule for the class tomorrow.  If you need to jump in with the class I don't think some extra pulling or squatting back to back days will be the worst thing for us. But if you do feel beat up don't push it

1) Every :45 for 15 mins
Below the knee hang clean for 7:30
Above the knee hang clean for 7:30
-try and start above 80% and increase if you can

2) Clean Pulls 3 x 3 90%, 95%, 100%; 3 x 2 100%, 105%, >105%

3) Front Squat 1 x 5 60%, 1 x 5 65%, 3 x 5 70%

4) For Time:
5 rounds
12 Thrusters (95/65)
12 Burpees lateral over bar
300m run

Saturday

try and make it to GWOD and the 10am class

1) 30 Curtis P's for time (135/95)
every minute starting at 0:00 run 100m

2) 4 rounds
RDL x 10
Banded lateral steps x 16'
Dragon Flags x 10

3) 18 min
30 Box Jump overs (24/20)
30 Pull-ups
30 DB Snatch (50/35)
30 Wallballs (20/14)
30 Deadlifts (115/75)
30 OHS (115/75)
30 TTB
30 Burpees

Friday 4/7

1) 1 RM Front Squat

2) For time:
5-4-3-2-1
Rope Climb
20-18-16-14-12
Single Arm DB front Squat (50/35)
-50 foot bear crawl at the end of each round

3) 2 rounds
100 cals on AB for time
rest until 12 minute mark and complete again

Thursday 4/6

MAAC people:

1) Every :30 for 8 minutes Snatch or C+J working towards a heavy single

2) 2 rounds at 80 % effort
10 C2B
10 Thrusters (95/65)
10 Bar facing burpees

rest 1 :00

At 80% effort
15 Burpee Box jump overs
10 Power Snatch (115/75)
200m run (if weather permitting) if not do 30 cals on the bike

Everyone else, take a rest day

Wednesday 4/5

For MAAC: If you are able to lift tomorrow I would put some finishing touches on your max lift and hit some of the WOD movements TOMORROW. If you can't make it in tomorrow you should hit something heavy on your lift. Nothing crazy on attempts but work to a heavy single within the time parameters


1) Back Squat 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2
-Try to push the weight on all the sets
-For those not doing the MAAC after the set of 2 quickly drop to a weight between your 8 and 6 weight and do a max effort set

2) For Time:
.5/.4 Mile Bike
750/600m row
1 mile run
750/600m row
.5/.4 mile bike

-if you have time once you finish this rest until the 22:00 mark and repeat

3) 4 Rounds for quality 1st, time 2nd
20 GHDSU
15 Banded GM
10 Split Jerks (unbroken, you pick the weight)

Tuesday 4/4

1) 10 Rounds for time ish:
15 Cal AB
5-8 Strict Pull-ups
5-8 Strict Dips

2) Pick 3 power snatch weights
15 reps for time
12 reps for time
9 reps for time

rest 1:1 so if the 15 set takes you 1:15 rest 1:15 before beginning the set of 12.

You can push this and go heavy of stay light and go for cycle speed

3) 15 min Ladder with a partner
1 Burpee
1 TTB
1 KBS (70/55)
2 Burpees
2 TTB
2 KBS (70/55)

etc.

P1 does 2 consecutive movements Burpees and TTB, then P2 does KBS + Burpees, P1 TTB + KBS etc.

Monday 4/3

1) 1 RM Hang Clean

2) Front Squat 5 x 4 - heavy across

3) 25 rep Deadlift - only make 1 attempt at this, if you over shoot and only get 18 thats fine

4) "Fight Gone Bad"
3 rounds 1 min at each station
Wallballs
SDHP (75/55)
Box Jumps
PP (75/55)
Cal Row
1 min rest