Tuesday 8/1

1) Snatch Pulls 6 x 2 >105% for all sets
-just the shrug, reset at the bottom

2) Front Squat 6 x 2
-work to a heavy 2 by set 3

3) 18 min AMRAP
60 Dubs
400m Run
20 Back Squats (95/65)

You have a total of 4200m of running today.  Every round you complete in #3 takes a 400 off your total

4) For this piece you have the remaining running meters plus 150 cals on the bike
-This should be a slow steady state kind of piece.
You can skin it however you like

example: you did 5 rounds.  So that leaves you with 2200m of running.
You can do:
50 Cals
1 mile run
50 cals
600m run
50 cals

Monday 7/31

1) 3 Sets
2 Strict Press + 3 Push Press
-Use 75% of 2RM strict press

2) For Time:
75 GI Janes
-Every minute 2 Power Cleans (185/125)

(sorry Dom)

3) For Time ish:
20 Muscle-ups
40 Deadlifts (315/205)
60 HSPU
80 Cal Bike

-Take your time working through the 20/40/60
-Pick sets that you can maintain and consistently move through with consistent rest

4) AB-RAP

Saturday 7/29

Time to get shitty

Teams of 4 complete for time:

400 Wallballs (20/14)
200 Burpees to 9"
75 Sandbag over the shoulder (150/100)

then,

150 Clean and Jerks (135/95)
150 OHS (95/65)
75 Rope Climbs

One team member is on one movement
The 4th team member is on the AB working towards 750 calories

The WB/Burpee/Sandbag must be completed before moving to the cleans/OHS/RC

when one station is done two people can be at a station alternating reps

Friday 7/28

1) Snatch 2 x 3 75%, 2 x 2 85%, 4 x 1 90-95%

2) RDL 8 x 4-8 reps
-decent amount of volume here, keep it moderate/heavy but should only feel it in the hammy

3) 4 rounds for time:
Rd1:
10 TTB
10 Alt DB Snatch (70/50)
20/16 Cal Row

rest :45

Rd 2:
12 TTB
12 Alt DB Snatch
24/20 Cal Row

rest 1:15

Rd 3:
14 TTB
14 Alt DB Snatch
28/24 Cal Row

rest 2:00

Rd 4:
16 TTB
16 Alt DB Snatch
32/28 Cal Row

Score is total time minus 4:00 of rest

Thursday 7/27

1) Cycle through the following in 18-20minutes:

-Sandbag bear hug carry up and back

-Single Arm DB Torso row x 12 each arm light weight (kneeling on bench, touch DB to floor and then row up with a slight rotation in your torso)

-One hand on low parallette Push-ups x 12-20 (place on hand on low parallette and do a push-up, then while staying in push-up position switch hands)

-Banded Lateral Steps x 15 steps each way

- :30 weighted plank 

2) For Time:

100 Dubs

25/18 Cal Bike 

1000m Run

25/18 Cal Bike

100 Dubs 

Wednesday 7/26

1) OHS 3 x 3, 3 x 2, 3 x 1
-if you feel good work up towards a 1RM

2) 2 RM Strict Press

3) For Time:
50 Alt Pistols
50 SOH (95/65)
50 Box Jump Overs (24/20)
50 Wallballs (20/14)

4) 4-8-12-16-20
Weighted ring rows
Similar to yesterday with decreasing height today decrease weight each set

Tuesday 7/25

1) 30 min Ladder
1 Deadlift (315/205)
1 Bar facing burpee
100m run
2 DL
2 BFF
200m run
etc.

Reps go up by 1, runs go up by 100m

2) 5 Rounds for total bags + meters
2 minutes of work
:45 max sandbag over the shoulder (150/100)
1:15 max distance on the rower
2 minute rest between rounds

3) 2-4-6-8-10
Deficit Strict HSPU
start at a 5" deficit for the 2 reps
then 4" for 4
3" for 6
2" for 8
1" for 10

Monday 7/24

1) Clean and Jerk 2 x 3 75%, 2 x 2 85%, 4 x 1 90-95%

2) Max Back squat

3) 9 sets of 2-5 muscle-ups
rest 30 seconds between sets.
-Pick a number you can hold consistently (i.e. same # as 6/28)

4) "Fran"
21-15-9
Thrusters (95/65)
Pull-ups

5) Take your Fran time and multiply it by 5
Spend that time on the Bike at a moderate pace

Saturday 7/22

1) Front Squat 1 x 7, 1 x 6, 1 x 5, 1 x 4, 1 x 3
-These are taken from the floor.

2) For Time:
25 Clean and Jerks (185/125)
1 mile run
75 Pull-ups
1 mile run
100 Burpees

-this is the workout I did before Mexico. You all are welcome

3) Work-up to a near maximal 5 rep bench press
Then with a spotter
3 rounds NFT
5 Reps on bench with the above weight
-Then grab 50#lbs and do a burnout set of close grip DB bench
15 RDL- moderate weight unbroken

Friday 7/21

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

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

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

Min 2-3: rest and up the weight

5 total Rounds (Chris/Nina)

2) 12-18 min Alt EMOM (deepening on your time)

1: 10 Back Loaded Lunges 

2: 8-10 Strict C2B

3: 10-14 Strict Dips 

3) For Time:

5 Rope Climbs 

25 SOH (145/100)

50 TTB

25 Power Cleans (145/100)

5 Rope Climbs 

4) Posted accessory work until 30:00

Thursday 7/20

1) 20 Rep Max Back Squat

2) For Time:
25 Box Overs (24/20)
1000m row
800m run
25 Box Overs (24/20)

-jump the box overs

3) Ab-RAP

Wednesday 7/19

1) For Time:

10 Thrusters (135/95)

rest 30 seconds

8 Thrusters (155/105)

rest 30 seconds

6 Thrusters (175/120)

rest 30 seconds

4 Thrusters (195/130)

rest 30 seconds

2 Thrusters (215/140)

2) 20 min AMRAP

2 Bar Muscle ups

4 HSPU

8 KB Snatch (55/35) (4/4)

3) 10 Rounds

1 min of Rowing

:45 rest 

-set up the intervals on the rower and aim to hit same number of meters each round.  Pick a 80-85% pace and hold it for the 10 rounds

Tuesday 7/18

1) Deadlift 5 x 6
building on each each

2) For time:
30-20-10
TTB
21-15-9
Cal Bike
9-7-5
Sandbag to shoulder

3) 15 Min AMRAP
6 Unbroken Power Cleans
400m Run
-You pick the weight on the cleans, go light and cardio or go heavy and work for each rep

cycle through the following unit the clock hits 30:00
:10-:15 Single arm hang
10 reps hamstring step-ups (in hip extension walk up and down a plate on your heels, 5 reps leading right leg, 5 reps with left leg leading)
2 Full length trips of farmers carry.  Go heavy its ok to put them down
20 Banded Face Pulls

Monday 7/17

1) 5-6 working sets 2 Hang Cleans + Jerk

2) 20 Rep Back squat- add 5lbs from thurs

3) 12 min Ladder
1 Strict Pull-up
1 Shoot through on paralettes (push-up, shoot through, dip, shoot back)
2 Strict Pull-ups
2 Shoot throughs

4) For Time:
60/50 Cal Row
Then,
4 rounds
12 Push Press (95/65)
10 OH Lunge
40 Dubs

5) AB- RAP

Saturday 7/15

1) Alt EMOM for 30 minutes
1. 6 Muscle-ups
2. 5 Snatches
3. 10 C2B
4. 5 Box Jumps (36/30)
5. 10 HSPU

-you pick the weight on the snatches. No pogo box jumps, use your hands to help you down

2) This is TBD hopefully running/tire flips/AB/TTB etc.

Friday 7/14

1) Power Clean and Jerk: for each weight you choose you will lift in a 2 minute window

Min 0-1: 1 PC + Jevery :12 (5 reps)

Min 1-2: 1 PC + J every :15 (4 reps)

Min 2-3: rest and up the weight

2) Bench Press 2 x 10, 3 x 6

3) 100 Burpees to 6"

-Every minute beginning at 0:00 perform 10 DB Snatch (5R then 5L) (50/35)

Until 30:00 cycle through the following:

5-8 Strict Chin-ups

Single Arm OH Plate Walk (balance the plate on your palm overhead) Go 1.5 lengths of the gym then switch arms

Seated barbell wrist curls + extension x 20 (sit on the edge of  bench and leaning forward grab an empty barbell or metal plates, curl the barbell with your hands and then extend your hands)

Banded Hip Extensions x 12 each leg 

Thursday 7/13

1) 20 Rep Back Squat

2) For Time:
25 Wallballs (20/14)
50 KBS (55/35)
750m Row damper at 1
50 KBS
25 Wallballs

3) AB-RAP

Wednesday 7/12

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

2) Every :40 for as long as possible
2 TnG power snatches @ 85% of above (if you make it 6 complete rounds add 1 rep)

example after your 6th completed set of 155, your 7th set at the :40 mark will be 3 TnG reps
continue in this fashion until you get knocked out

once you are knocked out rest 1-2 minutes (make it so you start at an easy time on the clock for the next portion)

Every :30 for as long as possible
2 TnG power snatches @75% of above (if you make it 6 complete rounds add 1 rep)

once you get knocked out rest 1-2 minutes

Every :20 for as long as possible
2 TnG Power Santches @65% of above (if you make it 6 complete rounds add 1 rep)


3) 26 min Partner AMRAP
16 GHDSU
2 Rope climbs
8 Push Press (115/75)
10 Renegade rows (40/25)
12 Push-ups on DBs

One partner works while the other runs 400m

Tuesday 7/11

1) 21 min Alt EMOM:
1) 5-8 RDL (nothing crazy weight wise) + 4 Strict HSPU
2) 5-10 Strict Pull-ups + 4 Strict HSPU
3) 20/15 Cal Bike

2) For Time:

21 Cal Row

21 Deadlifts (185/125)

100 Dubs (200 singles)

15 Cal Row

15 Deadlifts (185/125)

75 Dubs (150 Singles)

9 Cal Row

9 Deadlifts (185/125)

50 Dubs (100 Singles)

Until the clock hits 30:00 cycle through the following:

2 Turkish Get-ups (1 each arm, up and down)

30 Banded GM (10 with feet together, 10 with normal stance, 10 in sumo stance)

10 Side plank weighted rotations (light weight 2.5-10lbs)

Heavy farmers carry Up-Back-Up

Monday 7/10

1) Every 3 minutes for 15 minutes complete
1 Snatch + 1 Low Hang + Hang Santch
3-6 muscle-ups

2) 20 rep Back Squat
add 5lbs from thursday

3) Snatch Grip Push Press 5 x 3

4) 12 min Ladder
1 Complex (1 Power Clean + Front Squat + 2 Jerks) (155/105)
1 lateral bar burpee
1 Complex
2 Burpees
...

Complex unbroken
burpees anyway over the bar