Saturday 7/8

1) Move through each set like a super set and then rest as needed between
5 Rounds
10 Deadlifts
5 muscle-ups
10 Bench press

-you pick the weight, must finish the weights within 2 sets

2) With a partner 10 Rounds for time
2 Legless Rope Climbs
4 Sand bag to shoulder
10 Deficit HSPU (5"/2.5")
20 Cal Bike

Split everything down the middle

3) For Time:
60 TTB
open with and then every time you break perform 10 hollow rocks

Friday 7/7

1)  Clusters: for each weight you choose you will lift in a 2 minute window

Min 0-1: 1 Cluster every :12 (5 reps)

Min 1-2: 1 Cluster every :15 (4 reps)

Min 2-3: rest and up the weight

2) For Time:
500m Row
25 Power Cleans (205/135)
550m row

3) For Time:
7 Rounds
7C2B
7 Hang Power Snatch (95/65)
7 Box Jump overs

Thursday 7/6

1) 20 Rep Back Squat 

-add 5lbs from monday

2) 12 min AMRAP

3 Thrusters (165/115)

12 TTB

300m Run

3) AB-RAP

Wednesday 7/5

1) 3 x 10 OH Lunge
work up to a manageable 10 reps and repeat 2x

2) Deadlift 5 x 5
-go heavy

3) Bent over row 5 x 5
-again go heavy

4) 18 min AMRAP
50 Dubs
25 cal row
10 Bar facing burpees

1 min rest between rounds

Tuesday 7/4

"Murph"
For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile run

partition the reps if you like and wear a vest if you desire

Monday 7/3

1) Every 3 minutes for 15 minutes complete
Clean complex of : 1 Clean + Low Hang + Hang
3-6 Muscle-ups

2) 20 Rep Back Squat
-add 5lbs from thursday

3) 4 Sets of
2 Strict Press + 3 Push Press + 4 Jerks (2 Split 2 Push)

4) 11 min AMRAP
7 Power Cleans (115/75)
5 Jerks (115/75)
150m Run

Work 2 minutes then rest for 1. Stop where you are and pick up where you left off

Saturday 7/1

Just 9 and 10 am today

Get in what you can

1) Clean grip deadlift 5 x 5 >110%

rest 2 minutes after last set

2) 30 Power Cleans for time: @70% of max PC

3) GWOD/EWOD:

On a running clock:

0-6:00 

Max Rep Strict HSPU

6-9:00

Max Reps Hollow Rocks

9-10:00

rest

10-17:00 Ladder

1 Thruster (95/65)

25 Dubs

2 Thrusters (95/65)

25 Dubs

...

17-20:00

rest

20-23:00

Max rep Kipping HSPU

23-25:00

Max Reps V-ups

25-26:00 

rest

26-32:00 AMRAP

10 Squat Jumps

15 Russian KBS (70/55)

20 Mountain Climbers 

4) 10am:

3 score on this workout 

3 Minutes to get as far as possible:

25 GI Janes 

50 Wallballs (20/14)

75 Double unders (150 singles)

100 KBS (55/35)

First round you have 3 minutes to get as far as possible

Rest 3 minutes

2nd round you have 6 minutes to get as far as possible

rest 3 minutes

3rd round is for time

Friday 6/30

No 11am tomorrow

1) 5-6 building sets, drop and quickly reset
Snatch Hi Pull
Power Snatch
Snatch

2) 15 min ALT EMOM:
Min 1: OHS x 3
Min 2: Strict Chest to Ring pull-ups x 4-8
Min 3: Strict Dips x 8-12- these should be done on Muscle-up height rings so do a muscle-up first

3) For Time:

800m Run

Then:

30-20-10

Deficit Push-ups (Rogue 45s/Rogue 35s)

21-15-9 

Pull-ups

Then,

800m Run 

4) Until the 30:00 cycle through the following:

10 Single Arm Ring Rows each arm

Double KB OH Walk -up and back

Double Heavy DB Farmers carry - up and back

:30 Face up Chinese Plank  ( https://www.youtube.com/watch?v=MzuN4fdmkgY )-add weight if possible.  Shoulder blades on box 

Thursday 6/29

1) 20 Rep Back Squat adding 5 from monday

2) 3 rounds
3 minutes per
14 Hang DB Squat Cleans (50/35)
12 Shuttle runs (10m forward + backwards = 1)
cal row in remaining time

rest 2 minutes

3) Ab-Rap

Wednesday 6/28

If you can't make it tomorrow 20 rep BS -5 more pounds than Monday

1) 7 sets:
2-5 unbroken ring MU
rest :30 between each set
-pick a number you know you can hit each round

2) Weighted Strict Pull-up 8 x 3
-go heavier every other set

3) 13 Rounds for time:
1 Rope climb (legless preferred)
6 Burpee box jump over (30/24)
200m run

Tuesday 6/27

1) Alt EMOM for 20 minutes:
Even: 3 Power Cleans + 1 Jerk
Odd: 1 Power Clean + 3 Jerks

-you can go up and down in weight between even and odd or try to build

2) "Row 14.1"

13 Min AMRAP

30 Dubs (75 Singles)

15 Power Snatch (75/55) or GTO

1000m row buy-in

3) Cycle through the following for 15-20 minutes or 3-4 rounds

-Double KB RDL x 10-15 + Farmers carry down and back 

-Seated tempo Arnold Presses x 5 reps 7 seconds up 7 seconds down- pinch your shoulder blades before you press- GO Light

(touch the butts of the DB in front of your face then rotate as you press up so that the other ends touch overhead)

-Straight leg raise pulses x 20 (trying to lean as far forward as possible, just pump your feet up and down)

Monday 6/26

1) Snatch: Just like last Thurs or Friday

for each weight you choose you will lift in a 2 minute window

Min 0-1: 1 Snatch every :12 (5 reps)

Min 1-2: 1 Snatch every :15 (4 reps)

Min 2-3: rest and up the weight

Repeat 4 more times 

2) 20 Rep Back Squat

add 5lbs from Thursday

3) Climb as high as possible:

In 1 minute you must complete:

1 TTB

1 Push-up

1 Air Squat 

If you are successful rest until the next minute and add 1 rep to each movement:

2 TTB

2 Push-up

2 Air Squats 

Continue in this fashion until you cannot complete the required work in the minute 

4) 2 Rounds:

2 minute max distance Double KB (55s/35s) waiters walk

Starting at 0:00 and every :30 perform 3 double KB Front Squats

1 minute rest

2 minutes

300/250m Row Buy-in

Max burpee over the rower 

1 minute rest 

Saturday 6/24

1) Got this idea from Assault Bike

For Time with a partner:
6 Deadlifts (275/185)
1 mile Bike
6 Front Squats (225/155)
1 mile Bike
6 Bench Press (205/135)
1 mile Bike
6 Power Cleans (185/125)
1 mile Bike
6 Bent Over Row (165/115)
1 mile Bike
6 OHS (135/95)
1 mile Bike

For each of the weighted movements you will perform 5 rounds each
Split the mile
change your own weights

For example: P1 does 6 DL, P2 6 DL, P1 6 DL, P2 6 DL etc. until you each do 30 reps then P1 begins the mile bike while P2 starts changing the weights, P2 gets on at .5 mile and P1 finishes changing the weights.

2) 5 Rounds NFT:
5-8 Strict TTB
8-10 RDL
10-12 DB Hammer Curls
12-15 Deficit Push-ups
15-20 Banded Pull aparts

Friday 6/23

If you missed it yesterday

1) Cleans: for each weight you choose you will lift in a 2 minute window

Min 0-1: 1 Clean every :12 (5 reps)

Min 1-2: 1 Clean every :15 (4 reps)

Min 2-3: rest and up the weight

Repeat 4 more times 

2) For Time:

500m Row

25 Snatches (175/120)

500m Row

etc.  Doesn't have to be unbroken 

3) 15 min AMRAP

150m Run

20 SOH (135/95)

25 Pull-ups

30 Alt DB Snatch (50/35)

4) 10 minutes for distance:

10 GHDSU

10ft HS Walk

10 GHDSU

20ft HS walk

10 GHDSU

30ft

Thursday 6/22

Hit #1 today or tomorrow

1) Cleans: for each weight you choose you will lift in a 2 minute window

Min 0-1: 1 Clean every :12 (5 reps)

Min 1-2: 1 Clean every :15 (4 reps)

Min 2-3: rest and up the weight

Repeat 4 more times 

2) Back Squat 20 Reps

3) For Time:

Unbroken: 

40 Dubs

20 KBS (70/44)

40 Dubs

20 Wallballs (30/20)

Any time you break on dubs add 10 reps.  Ex: Opening set you do 1 and trip up, now you have to go to 50.  You trip up again at 13 now you have to go to 60 etc.

Breaking on KBS or WB adds 5 reps 

Wednesday 6/21

If you can't make it in tomorrow at some point today 20 rep back squat at 60% of mondays 1RM

1) At above walking pace for 12-15 minutes
1 Legless RC
5 Strict (3"/2" deficit) HSPU

-Maximum of 15 rounds, minimum of 9 (scale the HSPU to regular strict if needed, or kipping deficit with a controlled descent)

2) 20 Min AMRAP
250/200m row OR 200m Run (alternate rounds)
5 Muscle-ups
15 Burpees

3) 5 Rounds NFT
15 Banded GM
100ft heavy farmers carry
15 GHDSU

Tuesday 6/20

1) 10 Rounds
1 min on 1 min off
AB for cals

- this is not maximum effort by any means, try to hold an RPM for the duration of the 20 minutes.
Should get challenging but very doable

2) Clean Grip RDL 6 x 5
- go heavy on these

3) For Time:
1 mile run
36 Deadlifts (155/105)
27 HPC (135/95)
18 SOH (115/75)

-one barbell change your own weights

4) Cycle through the following:

Walking Single Arm Deadlifts 

-For these pick a heavier KB/DB perform 5 DL with R arm then walk 20ft, do another 5 DL, continue until you walk 60ft should be 15 DL and 60ft. Then switch arms)

-Goal is unbroken 

Banded Lateral Steps 20' each direction

Seated Z-presses x 6-10

Heavy Banded Face Pulls x 10 

Monday 6/19

1) 3 sets of 3 position Snatch (Hang, Low Hang, Floor)
- warm-up and make decent sized jumps in the 3 sets

2) 3 sets 3 Position Clean (Hang, Low Hang, floor)

3) 1RM Back Squat

- While performing all of the above after every set of lifting perform 3-5 strict C2Ring pull-ups (rotate the rings to a neutral grip)

4) 8 min AMRAP
22-14-8
Box Jump Overs (2420)
Single Arm KB Thrusters (55/35)
Pull-ups

split the thrusters evenly between arms

5) Ab-RAP if you want to mix it in

Saturday 6/17

1) 10 rounds for total reps 

1 minute on 1 minute off 

Odd: 5 Sandbag DL (150/100) Even: 6 DB Deadlifts (80/50)

Shuttle run 5-10-5 

Max Deficit HSPU (4"/2") in remaining time

2) 10 Rounds for total reps:

2 minutes

Odd rounds- 20/16 Cal Row Even rounds 15/10 Cal Bike 

3 Thrusters (185/125)

Max burpee bar MU in remaining time

1 minute rest 

Friday 6/16

Finish warm-up with
 OHS 5 x 1
- 10 seconds down, 10 second hold
- Keep it light

1) Snatch Balance - work to a heavy single

2) OHS- work to a heavy double

3) For Time:
90-60-30
Dubs
30-20-10
KB C+J (55/35)

Every 2 minutes starting at 0:00 complete 10 high target wallballs

4) 15 minutes 

10 reps Hamstring Bridge walk ups (set-up plates about 6-8", get into a hip bride with your toes off the floor, put your left leg on the plate stack heel only, then your R heel, L down, R down. Repeat for 5 reps then switch R leg first)

10 Underhand grip DB bent over row

Unbalanced walk (One moderate KB or DB held overhead, One heavy KB or DB in farmers carry) length of the gym -switch x 2 

Banded pull aparts x 15 

Thursday 6/15

If you are feeling up for it, some interval work today

1) 6 Rounds for time of each
New Round every 5 minutes

15 Burpees
12 TTB
250/200m Row
200m run

Rounds 1,3,5
Burpee, TTB, Row, Run

Rounds 2,4,6
Run, Row, TTB, Burpee

2) Rest half the time it takes you
400m Run
800m Run
1 mile Run


So the 400m takes you 1:40 rest :50 before running 800m
800m takes you 3:36 rest 1:48 before running the mile

Wednesday 6/14

1) Every :30 for 4 minutes
1 Clean (2 second pause below the knee)
-Keep it around 70%

rest 2 minutes

2) Every :30 for 4 minutes
1 Clean
-Keep it around 75%

Nothing crazy for 1 and 2 just good quality movement

3) Front Squat 10 x 1 @ max clean weight
- Stand up fast and regrip the bar as if you were going to jerk

4) 15 minute circuit
10 barbell hip thrusts
16' banded lateral steps
:30 weighted 6" hold
5 High Box Jumps (36"+/30"+) use your hands to help you down

5) 14 min as many complexes as possible
1 Clean + 1 Hang Clean + 2 Lunges + 2 Jerks (1 Push + 1 Split)
-pick a weight around 50-60% of max

Tuesday 6/13

1) 20 min ALT EMOM:
Even: 3-5 Muscle ups
ODD: 5 Mod/heavy Deadlifts

2) 5 Min AMRAP
5 HSPU
7 Ring Dips
9 Low Parallette Push-ups

rest 2 minutes

4 Min AMRAP
3 HSPU
5 Ring Dips
7 Low Parallette Push-ups

3) For Time:
100 Sit-ups (you can go GHD's if you like but cut it to 75)
1 mile run
10 Rope climbs
1 mile run
50 Alt DB Snatch (50/35)

Monday 6/12

1) 5 working sets Snatch + Hang Snatch

2) Back Squat 6 x 2 (up slightly from Weds)

3) GOLF!

Friday 6/9

Need to keep the gym clean today so everything will be outside

1) Sled Push 6-10 sets of 50m building to a heavy push
-Between each set 10-15 DB push press (put them back perfectly)

2) 20 KBS (55/35)

400m Medicine ball run (20/14)

20 KBS 

400m Run

20 KBS 

800m MB Run

20 KBS

800m Run

20 KBS

400m MB Run

20 KBS 

400m Run 

Thursday 6/8

1) Every 2 minutes for 20 minutes
32 Dubs + 8 DB Snatch (80/50) + 4 MU

2) Cycle through the following 5x
Tempo bench press 4 seconds down explode up
L-sit x :15
DB bent over row x 8

3) For Time of each x 4
every 4 minutes:
20/16 Cal Row
15 Burpee Box Overs (30/24)- regional standards

Wednesday 6/7

1) 1RM Hang Clean

2) Back Squat 6 x 2 - as heavy as possible for all 6

3) 16 min AMRAP
5 Front Squats (135/95)
4 FR Lunge (135/95) (2/2)
300m Run

4) 2 Mile run at 80 % effort

Today or tomorrow depending on your time
5) Accumulate 2:30 in Lsit
Every time you break row 10 calories with damper at 1

Tuesday 6/6

1) 30 min ALT EMOM:
1) 1 Sandbag over the shoulder  then 1 Sandbag DL + TnG sandbag over the shoulder
2) 3-8 Strict HSPU
3) 3-8 Strict C2B

2) 2 Rounds for reps
1 min at each:
Cal AB
Double KB DL (70/55)
Muscle-ups
HSPU
TTB
Hang Power Cleans (155/105)
Box Jump Overs (30/24)

2 min rest

3) 2-3 Rounds NFT: Up and back
Double KB front rack walk
Single arm OH walk
plate pinch grip walk
Banded lateral steps

Monday 6/5

1) 5 working sets 2 Cleans + 2 Jerks
(after the 1st clean drop and reset then perform 1 clean + 2 jerks )

2) 3RM Clean Deadlift

3) 12 min Partner AMRAP
12 Power Snatch (95/65)
12 Bar Facing Burpees

P1 does AMRAP
P2 rows 300/250

then switch

4) AB-RAMP

5) If you have time remaining
5 Sets
16 seated Z presses (alternate arms so L then R =2 so 8 reps each)
50 ft sand bag carry

Saturday 6/3

On a running clock

0-10:00
1 mile run

10-16:00
3 Rep max FS
(you can get started earlier than 10 mins)

16-24:00
8 min AMRAP
10 DB power Cleans (50/35s)
100 foot farmers walk (50/35s)
10 Strict HSPU

24-34:00
1 mile run

34-40:00
4 Rep Max BS

40-50:00
For Time:
10-20-30
C2B
Burpee Box Over (24/20)

-rest with any remaining time

50-60:00
1 mile run
and with remaining time max rep KB Thrusters (55/35)

Friday 6/2

1) Work up to a heavy/max 2 rep TnG power Snatch

2) Every 1:15 for as long as you can
1 Legless Rope Climb
+ 2 Power Snatches @85% of #1

After 4 successful rounds add 1 power snatch
After 8 successful rounds add 1 more power snatch
and so on every 4 successful rounds

3) 15 min AMRAP
90 Dubs
45/36 Cal Row
30 Single Arm SOH (50/35) (15/15)
10 Bar MU

4) For Time:
15-12-9
Push-up on DBs (70/50s)
DB Deadlifts (70s/50s)
Cal Bike