Friday 9/1

1) Every :30 for 3 minutes
2 TnG Power Clean
rest 1 minute
x 5

2) Work to a Heavy 2 Rep Hang Clean

3) For Time:
25 Power Cleans (155/105)
25 Front Squats (155/105)
500m row

-you can scale up to 185/125 if you want to push some weight, just don't be last

4) Accumulate with purpose:
50 Strict Pull-ups
2:00 total L-sit
50 Alternating Single Arm Strict Press (50 reps is L+R=1)
-With a mix in of 3-4 rounds of 10 Double KB or DB RDL + Length of gym farmers walk unbroken)

Thursday 8/31

Your Call on what you do today in terms of the workout

1) Close Grip Bench 5 x 5 - same weight as last week
Banded Lateral Steps 5 x 16" each way

You can hit the class workout here
14 min AMRAP
10 Push-ups
10 Box Overs (use your hands)
20 AbMat sit-ups

or

16 min AMRAP of Push-ups
Every time you break on push-ups do that number of Cals on the Bike

Ex. You open with a set of 45 push-ups, then do 45 cals on the bike before returning to push-ups

Wednesday 8/30

1) Snatch Grip DL 5 x 2 @ 110% or greater

2) Clean grip DL 5 x 2 @ 100% or greater

-After each set of the above DL perform 25 foot HS walk

rest as needed

3) For Time:
5 Rounds
3 Rope Climbs
15 Deadlifts (205/135)
600m Run

4) 5 Rounds NFT:
:20 Hollow hold on GHD
10 GHR
Max effort pinch grip hold (use the competition plates and pick which ones you want)

Tuesday 8/29

1) 16 min ALT EMOM
Even: 5 Front Rack Step-ups each leg (pick the weight and height)
Odd: 8-10 weighted ring rows

for the FR step-ups if you struggle with full grip on the bar do that today, no finger tips

2) Back Squat 10 x 1 @85% with a 2 second pause in the bottom

3) For Time:
3 Rounds
70 Dubs
35 Wallballs (20/14)

4) 24 minutes for total distance:
Alternate between
3 minutes of rowing
3 minutes of biking

Monday 8/28

1) Clean and Jerk to a heavy single (doesnt have to be a max)

2) Take 90% of #1 and complete 10 reps for time
rest 2 minutes
Take 85% of #1 and complete 10 reps for time

3) 3 sets
1 Strict Press + 6 Push Press
-use last weeks weight for first 2 and then add 5lbs

4) For Reps:
3 Rounds, 1 minute at each
Alt DB Snatch (50/35)
Muscle-ups (x5 per rep)
SOH (95/65)
V-ups
Cal Row
2 minutes rest

If you have time:
5) 3-5 supersets
10 Strict Dips immediately into 5-10 Kipping HSPU immediately into :30 HS Hold
rest 1 minute
1 min active shoulder farmers hold- heavy
rest as needed

Saturday 8/26

1) 5 min AMRAP
50/35 Cal Row
Macho Man (135/95)
rest 5
5 min AMRAP
35/25 Cal Row
Macho Man (155/105)
rest 5
5 min AMRAP
20/15 Cal Row
Macho Man (185/135)

Macho man is 3 Power Cleans 3 Front Squats 3 Push Jerks

2) Every 3 minutes for 5 rounds
15 Cal AB
3 Power Snatch (115-155/75-105)
10-6 OHS

Round 1 use 115/75 and do 10 OHS
Round 2 use 125/80 and 9 OHS
etc.


3) 15 Rounds
7 Wallballs
5 DB SOH (50/35)
2 Sandbag to shoulder (150/100)
1 Rope Climb

Friday 8/25

1) 3-4 sets
3 Snatch DL + 3 Hang Hi-Pulls + 3 Hang Power + 3 Hang snatch + 3 Snatch

this should be incredibly light, take the time over 15 reps to work on your bar path/hip movement/and lockout

2) Slightly heavier than above perform 6-8 of the following:
6 second Snatch DL (up and down) + 1 Snatch
-goal here is to really get tension on the DL, put the bar back on the floor, stand up and then grab and go

3) 21 Min Ladder
2 Power Cleans (95/65)
2 TTB
2 Burpees over the bar
4
4
4
...

Every 3 minutes stating at 0:00 run 200m

4) 5 Rounds NFT
100foot heavy farmers carry
1 Wall walk + :20 nose to wall hollow hold
:20 Ring Support hold
10 DB Bent over underhand weighted scap retractions

Thursday 8/24

1)5 Super sets
Close Grip Bench  x 4 (men use 115-120% of 2RM strict press, women use 105-110%, somewhere around 5-20lbs heavier than the last 3 weeks)
Underhand grip bent over row x 8 - try to keep these moderate/heavy

2) 10 min AMRAP of
Deficit Push-up GI Janes (45/25)
-Every 10 reps you must stop and complete 50 Double unders (100 singles)


3) 7 min AB-RAP
5 Strict TTB (or straight leg raises)
10 V-ups
20 Rotational sit-ups (R elbow to L knee = 1, L elbow to R knee = 2)
40 Russian Twists (moderate to light weight)

Wednesday 8/23

1) 5-8 sets of the following complex on the rings
2 Kips swings + 2 Muscle-ups + 4 Strict Dips + 4 ice cream makers (https://www.youtube.com/watch?v=LHYqfQxD4oI)

-You can scale down the reps of each movement if needed

2) 5 Sets
1 Power Clean + 1 Hang Clean + 1 Front Squat

3) For Time:
20 Lunges (95/65)
800m MB Run (20/14)
30 Lunges (95/65)
800m Run

4) 3 Rounds NFT
15 Back Extensions
400m run

-Take your time on the back extensions, cut the reps if needed
-Push the runs

Tuesday 8/22

1) 18 min Alt EMOM:
1) 5-8 per leg Single leg DB RDL (R hand to left foot)
2) 8 reps per side single DB bench
3) 8 reps per side DB Bent over row

2) For Time:
30 GHDSU
100 Dubs
25 GHDSU
75 Dubs
20 GHDSU
50 Dubs

-If you feel decent you can mix in the RDLs with the class here

3) 16 min AMRAP
25/20 Cal Row
25 Burpees to plate
25 KBS (55/35)

1 min rest between rounds

Monday 8/21

See how you feel today, you can take it easy and just do some light cardio. The majority of this week will be low stress accessory work with some wods

1) 18 min EMOM:

1) 2-4 Strict HSPU + Max Freestanding HS Hold

2) 6-8 Strict Ring Pull-ups

3) 8 Weighted Step-ups each leg

2) 4 Sets 

1 Strict Press + 4 Push Press 

@85% of 2RM Strict Press

3) For Time:

1000m Run

50 Thrusters (45/30)

30 Pull-ups 

4) At a steady pace of 80% effort

1000m Row

100 Cal Bike 

1 Mike Run 

Friday 8/18

Movement Prep Day for tomorrow OR Just an easy 20 min AB ride and mobilize
If you decide to do any or all of the following take everything easy and low stress just move a little and sweat.

1) Warm-up with 60 cal row
10 cals easy 5 cals at 85-90% x 4

2) 5 Clean and Jerks
-jump 15/10 lbs every lift starting at 150/105

3) 2 Rounds at walking pace
8 Heavy Wallballs
4 DB Squat snatches
8 Heavy Wallballs
4 Double KB DL

4) 4 Hang Power Cleans (155/105)
rest :30
4 Hang Power Cleans
rest :30
5-8 HSPU
rest :30
5-8 HSPU
rest :30
5-8 KB on shoulder Squats (55-70/35-55)
rest :30
5-8 KB on shoulder Squats

Thursday 8/17

If you skipped these yesterday

1) Back Squat 1 x 7, 1 x 6, 1 x 5, 1 x 4, 1 x 5, 1 x 6, 1 x 7
-Just some volume squats, don't have to go crazy heavy on load but do bump up the weight for each set on the way to 4 and then back up try to go slightly heavier than the previous set of the corresponding reps.

2) 18 min AMRAP
5 Hang Cleans (155/105)
10 TTB
45 Dubs
150m Run

Wednesday 8/16

If you are taking tomorrow off, do #1

1) Back Squat 1 x 7, 1 x 6, 1 x 5, 1 x 4, 1 x 5, 1 x 6, 1 x 7
-Just some volume squats, don't have to go crazy heavy on load but do bump up the weight for each set on the way to 4 and then back up try to go slightly heavier than the previous set of the corresponding reps.

I.e. hit 275 for 5 then 285 for 4, try 280 for 5 etc.

2) 5 Sets:
Close grip bench x 6 (same weight as last week)
Heavy DB Bent over row x 6 each arm
:30 weighted plank

3) 14 min AMRAP
2 Rope Climbs
10 Alt DB Snatch (50/35)
10 Burpees

2 mins work, 1 min rest. Pick up where you left off

4) 10 Rounds:
:30 Max Bike
1:30 rest

Tuesday 8/15

1) Power Snatch 5 x 3
-5 Working sets of 3 TnG

2) For Time:
1 mile Run
30 Cal Row
15 Deadlifts (365/225)
800m Run
15 Deadlifts (365/225)
30 Cal Row
1 Mile Run

3) 5 Rounds FT: 2 choices for the pulling
15 GHDSU- No touch today, just break hip plane with shoulders
10 Double KB DL (70s/55s)
OR
4 Sandbag to shoulder

If you want to work on the Double KB DL go for it, if you are confident in those hit the bag

Monday 8/14

1) 5-6 working sets Snatch + Hang Snatch + OHS
2 Rounds:
Every minute for as long as you can Clean and Jerk
Men start at 150 add 15lbs
Women start at 105 add 10lbs

rest 2 minutes and repeat

2) Front Squat 6 x 3
-get to something heavy by the 3rd sets
-5-8 strict ring pull-ups between each set

3) 3 sets
2 Strict Press + 7 Push press

4) For Time:
40 KB OHS (55/35)
30 C2B
20 Burpee box jump overs (24/20)

if you have time rest until the 10:00 and repeat

5) NFT:
Accumulate 10-20 reps of a 7 second negative HSPU on the high parallettes
- After every couple reps hold a static farmers hold for :20-:30 go heavy dudes break out those Sorinex things that never get used or the 90#s ladies 70# KB

Saturday 8/12

I am going to leave today up for your discretion, if other summer slam workouts come out feel free to work on them.

1) In a big group run 1000m
-Set it up so the faster people start first. Separate yourselves by :40
when you come in from your run  you have a max set of wall balls (30/20) until the runner behind you enters the gym

For example Chris starts at 0:00, Bill starts at :40, Dom starts at 1:20 etc. etc.
Push the run like game day

Then after your wall balls already be partnered up with the person behind you and perform 20 synchronized DB squat snatches

2) For as long as possible:
1:30 to complete
2-5 muscle-ups
OHS
-Max MU in remaining time

2:00 rest between rounds

OHS rep scheme is 15, 12, 9, 6, 3, 3, 3....
- you pick the weights. I went 115, 135, 155, 175, 195, 215, 235

For the opening set of MU pick a number you can do for 5-8 sets unbroken

3) 5 rounds for time of each:
12 Deadlifts (255/160)
20/17 Cal Bike
15 Burpee Box Overs (30/24)- regional standards (you can use your hands but feet must tap the top)
- use a band to secure boxes together

New round every 5 minutes

Friday 8/11

If something comes up for Summer Slam and you want to work on that feel free to mix that instead of something below

1) 5 working sets: 1 Clean + 2 Jerks

2) 5 Working sets: 2 cleans + 1 Jerk
-you can reset after the first clean

3) Cycle through the following for 15-18 minutes

Goblet Bulgarian Split Squat x 4-6 reps per leg 

Single Leg KB RDL x 5-8 reps per leg

Single Arm DB upright row x 8-10 reps per arm (light and focus on good shoulder movement)

With a heavier rubber band just above your knees hold a :30 wall sit 

4) For Time:

12-9-6-3

Clean and Jerks (155, 185, 225, 255/105, 125, 145, 160) 

-After each round you must run down the hill to the corner of Blvd of the generals and General Armistead 

5) 20 rounds

:30 on rower

:30 rest 

-open hard (i.e. 90-95% effort) and try to maintain within a 10-20 meters each round 

Thursday 8/10

1) 5 sets
Close Grip bench x 5 (same weight as last week)
Strict Chin ups x 6-8
Banded Hip Ext x 10

2) 15 min AMRAP
250m Run
10 Ring Dips + 10 Push-ups
150 weighted run (55/35)

Wednesday 8/9

1) 5: 2 minute rounds
12 Heavy KBS (70 or 88/55 or 70)
10 Box hurdles (30/24)
Max muscle-ups in remaining time

1 min rest between rounds

If you are able- set up 5 boxes in a row in front of the muscle-ups
do your KBS by the rings then get over the boxes any way you like explosively (no stepping, you can use your hands)

2) 15 min ALT EMOM:
1) 6 Deadlifts - building TnG
2) 1 min max distance farmers carry
3) rest

3) For time:
75/60 cal Bike (2 minute cut off, any uncompleted reps get tacked on as dubs/sit-ups)
then,
"Annie"
50-40-30-20-10
Dubs
Sit-ups

4) 4 sets NFT
8 GHR
Then a scapular circuit
5-8 reps of just scapular movement
Above rings, push-up position, Hanging, Horizontal below rings

Tuesday 8/8

1) Power Snatch 5 x 2
-TnG working sets

2) Bent over row 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2...then 3 x 5 at your 4 rep weight
-These are underhand grip, should get heavy but keep them strict.
-After each set do 3 low parallette push-up complexes.

The complex is Left hand on floor R hand on L parallette- Push-up then walk to both hands on parallettes do a push-up. Then R hand on floor L hand on R parallette and do 2 push-ups and work your way back to middle, left floor 2 push ups and then back to R floor 1 push-up complex over

3) 24 min AMRAP
2 Rope Climbs
400m Run
20 TTB
400m Row


4) This week you have a total of 4800m of running AND rowing
whatever you didn't finish during the workout complete after.
This week the runs need to be larger chunks 800m minimum unless you only have 200-600 left

Example you do 5 rounds in the workout you have 2800m left:
Row 400m
Run 1200m
Row 1000m
Run 1200
Row 1000
Run 400
Row 400

Monday 8/7

1) Clean and Jerk- work to a heavy/max within 10 minutes

2) Take 80% from #1: 4 rounds of 3 reps every 2 minutes
Take 85% from #1: 4 rounds of 2 reps every 1:30
Take 90% from #1: 4 rounds of 1 rep every  1:00

3) 3 Sets
2 Strict Press + 5 Push Press
- use last weeks weight or 5lbs heavier

4) 12 min AMRAP
5 Pistols
3 HSPU
1 Clean (205/135)

-5 Pistols on 1 leg per round, switch legs each round

Saturday 8/5

In teams of 3 for the day

1) Complete for time:
20 Power Cleans (135/95)
20 PC (165/115)
20 PC (185/125)
20 PC (205/135)
20 Deadlifts (225/155)
20 Deadlifts (265/175)
20 Deadlifts (305/195)
20 Deadlifts (345/225)

-You get 5 reps maximum at a time
-To lift you must complete 10/8 Cals on the bike prior to your 5 reps
-Even if you get to a weight you cannot lift you must perform your 10 cals on the bike before the person behind you can go

2) 20 min AMRAP
10 C2B
10 DB Snatch (50/35)
10 Box Jumps (24/20)

P1 works on the AMRAP they can only accumulate reps while
P2 Holds a Front Rack (135/95)
P3 runs 200m

When P3 returns you switch P1 goes to FR P2 runs

Friday 8/4

1) Hang Snatch 3 x 3, 3 x 2, 3 x 1
-increase weight every set

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

3) 5 Min AMRAP
15 Cal Row
12 Burpees over rower
9 DB Thrusters (30/20)

rest 5 minutes

5 min AMRAP
12 Cal Row
9 Burpees over rower
7 DB Thrusters (40/25)

rest 5 mins

5 min AMRAP
9 Cal Row
7 Burpees over rower
5 DB Thrusters (50/35)

4) 15 min AMRAP walking pace
10 Bent over row (underhand grip)
10 Straight leg raises (seated, as high as possible)
10 Banded GM
Heavy farmers carry up and back

Thursday 8/3

1) Deadlift 5 x 5
work to a heavy TnG 5 reps

2) For Time:

Pick your poison one of the following 3 choices:

#1 :

21-15-9

Deadlift 

Front Squat 

(105/70)

#2:

15-12-9

Deadlift 

Front Squat 

(145/100)

#3

12-9-6

Deadlift 

Front Squat

(185/125) 

-Whatever weight you choose, every set of Front Squats need to be unbroken or you have a 50 Burpee penalty at the end of the workout 

All 3 workouts should take somewhere in the 4-8 minute range and be very uncomfortable :) 

3) 8 min AB-RAP

4 minutes of Max Hollow Rocks

-every time you break hollow rocks, hold a :20 plank

right into 4 minutes of Max Flutter Kicks (hands over head)

- Every time you break, hold a :20 plank

Wednesday 8/2

1) 5 -6 sets:
Close Grip Bench x 4 (men use 110% of 2RM strict press, women 100%)
Strict Pull-ups x 8

2) 4 Rounds for time:
21/18 Cal Row
14 Burpee box overs (24/20) any way
7 Bar Muscle-ups

3) 15-18 min walking pace
:15 L-sit
5 shoot throughs
10 GHR
15 DB Bent over row each arm (keep it light and burn)