Thursday 6/1

1) Hang Clean 3 x 3, 3 x 2
Hang Clean + Front Squats x 3

2) 10 min ladder
1 Squat Clean (95/65)
100m run
2 Squat Cleans
100m run
3 Squat Cleans etc.

Wednesday 5/31

1) 10 minutes for as many reps as possible:
Pick the movement you are worse at between Strict Deficit HSPU and Strict C2B and perform that movement first.

For the 10 minutes alternate between Max effort of worse movement. and then do the matching number of the other.

Example: I open with 4 strict Deficit HSPU, I will then do 4 strict C2B. Back to HSPU and get 3 then 3 C2B etc.

2) Snatch DL 5 x 3 @ 105%

3) 18 min AMRAP
10/8 Cal Row
10 Burpees to 6"
10 TTB

1 min rest between rounds

4) 3 Rounds:
Crossover symmetry (int/ext rotation + I, T, Ys)
GHR x 8-12

Tuesday 5/30

1) Power Snatch or Clean your choice
-6 x 4

2) Clean Pulls 5 x 3 finish at 107.5%

3) "Helen"
3 Rounds
400m Run
21 KBS (55/35)
12 Pull-ups

4) Jump in the Ab-Ramp if you like

or (or both if you have time)

5) 15 min ALT EMOM
1) 1 min moderate to hard AB
2) 20 GHDSU
3) 6-8 mod/heavy RDL

Monday 5/29

"Zeus"
3 Rounds
30 Wallballs (20/14)
30 SDHP (75/55)
30 Box Jumps (20)
30 Push Press (75/55)
30 Cal Row
30 Push-ups
10 Body weight back squats

Saturday 5/27

1) Deadlift 10-8-6-4-2
rest as needed between

2) 6 Rounds
2:30 round
500/400m row
with remaining time in 2:30 ME deficit HSPU (4/2)

3) For time:
30 Cal AB
20 Burpee Box Overs (30/24)
10 Sandbag over shoulder (150/100)

4) For Time:
2 Rounds
18 Pull-ups
18 OHS (115/75)
3 Rounds
12 C2B
12 DB Snatch (80/50)
4 Rounds
6 MU
6 Clusters (155/105)

Friday 5/26

1) Every 4 minutes for 5 sets
Ben Bergeron's Big Clean Complex
1 Hi-Hang + Hang + Floor + Push press
1 Hi-Hang + Hang + Floor + Push Jerk
1 Hi-Hang + Hang + Floor + Split Jerk

-all unbroken reps

2a) Back Squat 4 x 6
2b) Underhand bent over row 4 x 8
-nothing crazy just quality moderate/heavy reps

3)
For Time:
40 OH Lunges (95/65)
30 TTB
20 Power Snatch (95/65)
1 mile run
20 Power Snatch
30 TTB
40 OH Lunges

Thursday 5/25

Feel it out today workout isnt too bad but see how your shoulders feel for the ladder

1) 10 min Ladder

1 Strict C2B

1 Strict HS

5 Weighted Hollow Rocks (MB in feet, plate OH)

2 Strict C2B

2 Strict HSU

5 WHR 

...

2) 5 Rounds for time of each

New round every 3:00

21/16 Cal Row

15 Burpee Broad jumps (4')

Wednesday 5/24

1) Hang Clean + Low Hang + Front Squat
Every 90 seconds for 10 sets (15 minutes, working towards a max)

2) For Time: 12 legless rope climbs
every minute starting at 0:00 perform 12 burpees

3) For Time:
3 Rounds
15 Power Cleans (135/95)
30 Wallballs (20/14)
600m run (to YMCA)

4) Crossover symmetry

Tuesday 4/23

1) 6 Super Sets of:
Bench Press x 5 reps
Underhand weighted ring rows x 8

2) 15 min AMRAP

250m Row

3 Rounds

10 Deficit Push-ups (45+25s/45)

5 Chin ups 

250m Row

3 Rounds

5 Push Press (135/95)

45 Dubs 

3) 3 Rounds for total cals:

1 min bike 

rest 1 min

:45 bike 

rest 1 min

:30 bike

rest 1 min

:15 bike

rest 1 min 

-the 1 minute rest should be walking around 

Monday 5/22

1) Hang Snatch  + Snatch 5 live sets building to a max

2) Clean pulls 5 x 3

3) OHS 7 x 3

4) For Time:
3 Rounds
20 Alt DB Snatch
15 Box Jump Overs
7 Burpee MU

5) 7 min abramp
20 Flutter kicks
20 Sit-ups
20 Russian Twists
20 Superman
20 Mountain climbers

Saturday 5/20

1)  Back Squat with Chains 6-8 x 4 (goal is to finish 10lbs heavier than 5/6)
-Between each set 5 single arm DB Strict Press + 5 Single arm DB Push press

2) "Big Sexy"

5 Rounds

6 DL (315/205)

6 Burpees

5 Cleans (225/155)

5 C2B

4 Thrusters (155/105)

4 MU

For the cleans today you must squat 2 of the reps 

3) 3 Rounds NFT 

RDL x 15 

Weighted plank :45 

4) 10 Rounds 

:20 ME AB sprint 

1:40 rest 

Friday 5/19

1) TnG Power cleans and Push jerk 2 x 5, 2 x 4, 2 x 3, 2 x 2

2) Clean Deadlift 8 x 2

3) 12-10-8 NFT
4 Second negative Pull-ups
4 Second negative Dips
Strict TTB

4) 4 Rounds for time:
3 Rope Climbs
9 GTO (115/75)
15 Bar Facing Burpees

1 min rest between rounds

Thursday 5/18

1) Every 30 seconds for 15 minutes 

1 Hang Clean 

Keep the same weight for 5 reps straight then take a round off to up your weight 

(times to take off are 2:30, 5:30, 8:30, 11:30) 

The clean at 14 minutes is your last one

2) You can jump in the class workout or hit this:

For Time:

1 Round of:

50 Cal Bike

1 mile run

Into 2 rounds of:

40 Cal Bike 

800m run

into 4 rounds of:

20 cal Bike 

400m run 

Wednesday 5/17

1) Every Minute on the minute until you fail
2 Snatches (45/35) add 10s/5s every minute do not have to be touch and go

2) Power Snatch + 2 Snatch Hi-pulls + 3 Snatch DL x 5
- this should be an unbroken complex. You feel shitty stay light and work positions through the movement

3) Alt 20 min EMOM
1) 20/16 Cal Row
2) 3-6 Muscle-ups
3) :45 max effort single under
4) 15 Strict Burpees
5) 10 Hollow Rocks + 10 Supermen

Tuesday 5/16

1) 20 min Alt EMOM:
1) 5-8 Strict C2B
2) In straddle position on the floor 15x straight leg raises
3) :40 max distance HS walk
4) :50 Cals on Bike - this should be above aerobic pace but well below max effort focus on your RPMs

2) 24 min AMRAP
8 Box Jumps (30/24)
8 SOH (135/95)
8 TTB

Every 2 minutes starting at 0:00 run 200m

3) 5 rounds NFT:
10 under handed bent over row
:30 Sandbag hold
15 Banded pull aparts

Monday 5/15

1) 5-6 working sets to a heavy to 3 rep max cluster - you may reset after each lift

2) Clean Pulls 8 x 2 start and finish heavier than last week

3) Front Squat x 20 total reps at 102.5% of max hang clean
-if you can start out with 4 then 3 then 2 OR you do 20 singles doesn't matter just 20 reps at 102.5%

4) For Time:
1000m Row
50 Deadlifts (185/125)
30 Wallballs (30/20)

Saturday 5/13

1) Pick a lift anything you like and work some positions
-I.E. pause in the bottom of the dip for the jerk

2) 12 min Partner AMRAP
7 TTB
4 Hang Squat Snatches (115/75)
7 Burpee Box Jumps

3) 16 min Partner AMRAP
5 HSPU
10 Pistols
15 Pull-ups
1 Clean each, then 2 cleans each (185/125)

4) 3 Rounds
8 Sand Bag
24 Cal Bike
rest 3 minutes

Friday 5/12

1) 5-7 Sets for max load of the following (give yourself 20 mins)
2 Hang Snatches unbroken
drop less than 15 seconds before
2 Snatches Unbroken

2) Snatch Hi-Pull 3 x 3, 3 x 2 start at 90% and add 5-10lbs each set

3a) Back Squat 4 x 2 heavy. Then 3 x 3 of tempo (5 seconds down pause 2, fast up at moderate)
3b) Seated Z-presses 6 x max reps - use a tough weight maybe 7-10 reps for the first set

4) "Hansen"
5 Rounds
30 KBS (70/55)
30 Burpees
30 GHDSU or Weighted feet anchored sit-ups (20/14)

Thursday 5/11

You can rest today or hit the class workout 

On a running clock
0-8:00 AMRAP
10 TTB
10 Box Jump Overs (24/20)

8:00-25:00 NFT this is for strength
10-8-6-4-2
Strict Press (out of the rack, increase each set)
5 x 8 Rotating ring rows (start with palms facing up and when you pull rotate the rings so your palms are facing your torso at the top)
Banded GM 5 x 12

26-34:00 AMRAP
7 DB Power Cleans (50s/35s)
14 Mountain Climbers (foot needs to be even with hands)
28 Double Unders 

Wednesday 5/10

1) Clean and Jerk to a heavy single then 8 reps at 90% of the heavy single

2) 6-7 sets 2 Hang Cleans + 1 Front Squat aim to start at 85% of last weeks hang clean + front squat

3) 4 rounds for time of each:
New round starts every 5 minutes

Rd 1:
200m run
25 Wallballs
25 Sit-ups
250/200m row

Rd 2:
200m Run
15 Single KB Front Squat R arm (55/35) mess around with the 70/44 and see how that goes goal would be to use those
25 Sit-ups
250m/200 row

Rd 3:
200m Run
15 Single KB L arm
25 Sit-ups
250m/200 row

Rd 4:
200m run
20 Alt Pistols
25 Sit-ups
250/200m row

-you can sub in 20 GHDSU in replace of the sit-ups

4) 7 min AMRAP
5 Bar MU
10 DB Snatch (increase DB weight every set, start at 50/30)
-when you get to the 90/60 DB max effort snatches in remaining time

Tuesday 5/9

1)
20 min ALT EMOM:
1) 20/16 Cal Row- consistent pace throughout the session
2) Max strict HSPU
3) 15/12 Cal AB- consistent pace throughout the session
4) rest

for the row and bike your goal is to finish the same time each round

2) Deadlift 4 x 6
-ascending weight throughout the sets

3) 15 min AMRAP
10 Push-ups
15 KBS (55/35)
10 Bar Facing burpees

1 min rest between rounds

-for a challenge you can sub ring dips for push-ups

4) Mess around with some barbell ab roll-outs
use larger weights 35/45s or 25/35s

Monday 5/8

1) Snatch 8 x 2
- these are 8 working sets. First rep is a 2 second pause below the knee followed by a no pause rep

2) Clean Pulls 7 x 2
slightly heavier than last monday

3) Front Squat 10 x 2 @100% hang clean weight

4) For Time:
5 Rounds
2 Rope Climbs
10 OHS (115-155/75-105) (pick a weight where doing 5 sets of 10 will be a stretch but doable, then run hard)
400m run

Saturday 5/6

1) Back Squat with Chains 8 x 4 (goal is to finish 10lbs heavier than 4/15)
-Between each set 5 single arm DB Strict Press + 5 Single arm DB Push press

2) Climb as high as possible in 8 minutes
5 HSPU
1 Rope Climb
6 HSPU
1 Rope Climb

HSPU go up by 1 rope climb is constant 1.

3) 3 Rounds for time on each:
4 Bar Muscle-ups
12 Front Racked Lunges (95/65)
20 Cal Row
12 OH Lunges (95/65)
4 Bar MU
- rest 2 minutes between rounds

4) 4 Rounds:
25 Cal AB
50 Foot Sandbag bear hug walk (150/100)

Friday 5/5

1) Power Clean 5 x 6 - put yourself on an internal clock and try to keep rest under 2:30
-build to a heavy 6 by the 4th set and then repeat it

2) Banded Clean Deadlifts 6 x 2 @ 95-100% of max clean, use a medium band. Control the return but then reset for 2nd rep

3) At some point today accumulate 30-40 strict weighted pull-ups
these should be heavy to where you can get 2-4 reps per set

4) "Cinco de My oh My"
20 Min AMRAP
5 Wallballs (30/20)
5 Burpees
5 C2B
5 DB Snatch each arm (60-70/40-50)

If you rested yesterday and your abs are fresh do this one
5) For Time:
90 GHDSU
-Every 15 reps perform 3 Snatches (you pick the weight. Should be manageable but tough)


If you did yesterdays then do:
5) 300 Double under for time:
every 50 reps perform 3 Snatches (you pick the weight. Should be manageable but tough)

Thursday 5/4

Feel it out today the work below is not super high demand

1) 1 min on 1 min off until you complete
Strict "JT"
21-15-9
Strict HSPU
Strict Dips
Push-ups

For this work for 1 minute rest for 1 minute until you complete all 135 reps

2) 5 Min AMRAP
20 Single Leg Alternating V-ups
25 Hello Dollies
30 Mountain Climbers (L/R=2) (aim to keep hips low and get feet up to hands)

At 5 minute mark
800m run for time

At 10 minute mark
5 min AMRAP
20 Banded Good Mornings
25 Hollow Rocks
30 Weighted Sit-ups

At the 15 min Mark
800m Run for time

Wednesday 5/3

1) Power Snatch 8 x 2 TnG build over the 8

2) Every 90 seconds for 15 minutes
1 Hang Clean + 1 Front Squat
-Start at 80% of max hang clean

3) Back Squat 4 x 3 87.5%

4) 4 Rounds for reps
2 mins per round 2 minute rest
12 TTB
24/18 Cal Row
Max Thrusters in remaining time (75/55)

Tuesday 5/2

1) Walk through the following for 15 minutes
6-8 weighted pull-ups
30ft HS walk

-take your time work on good pulling mechanics and good positioning in HS walk

2) 10 rounds for time:
2 Muscle-ups
3 Deadlifts (275/185)
4 Box Jump Overs (30/24)
200m run

3) 4 x 800m run
3 minute rest between efforts.
These should be all out maximal effort