Thursday 1/3

1) Work to a heavy 3 rep Thruster out of the rack

2) "Jackie"
1000m Row
50 Thrusters (45/35)
30 Pull-ups

3) Cycle through the following for the remainder of class:
Underhand Bent over row x 8-12 (minimal bounce)
Plate OH Walk x 80ft R + 80ft L
Weighted Scap Retractions x 10
Banded Triceps Extension x 12-15 per side

Wednesday 1/2

1) Take 20-25 minutes for lifting
3 Power Clean + 3 Jerks x 4-5
2 Power Clean + 2 Jerks x 4-5
Power Clean + Jerk x 4-5

2) 5 Rounds:
20 GHDSU
5 Sandbag over shoulder
10 HSPU

3) 9 min AMRAP
6 Front Squats (115/75)
6 Bar Facing burpees
6 Power Cleans (115/75)

Tuesday 1/1

1) 5 Rounds (1 minute at each station)
Cal Bike
Double Unders
GI Janes
200m Run* (supposed to be 59 degrees today)
Cal Row

1 minute rest between rounds

Monday 12/31

1) 2 Hang snatch x 5

2) 2 Snatch x 5

3) Back Squat 4 x 2 - heavy as possible across

4) For Time:
31 sumo deadlift (H) igh pulls (75/55)
31 (A) bmat sit-ups
31 (P) ower cleans (75/55)
31 box jum (P) s (24/20)
31 bod (Y) weight pull-ups (aka regular pull-ups)
31 s (N) atch (40/30) (per arm)
31/24 calori (E) row or bike
31 (W) all balls (20/14)
31 l (Y) ing press (50s/35s) (aka bench press)
31/20 calori (E) bike or row
31 toes to b (A) r
31 bu (R) pees
31 thru (S) ters (75/55)

Saturday 12/29

1) 3 TnG Power Snatch x 5-6
-Start heavy and small jumps to a max
(example your goal is 205 for a max, first set start at 185, 190,195,200,205, 210 maybe)

2) 5 rounds 1 min on 90 seconds off
4 Snatch DL @ 110%
-with remaining time Max Strict(then kipping) HSPU 4/2" deficit

3) 5 Rounds for reps:
:30 Max Reps DB Hang Clean (50s/35s)
:30 rest
:30 Max Bar Muscle-ups
:30 rest

4) For Time:
21-15-9
Cal Bike
Bench Press (135/95)

30-20-10
DB Hang Clean and Jerk (50/35) (split reps for each arm)
3-2-1
Rope Climb

21-15-9
Deadlift (225/155)
15-12-9
GI Jane (6" above reach bar)

Finish 1 couplet and move onto the next

Friday 12/28

1) 2 Hang Clean + Push Jerk + Split Jerk x 5

2) 4-5 sets
Back Loaded Lunges x 10
Strict Pull-ups x 10
Sandbag Carry x 80feet (150/100)

3) 5 Rounds for reps
2 minute round
20/15 Cal Row
3 Power Clean + 3 Front Squat + 3 SOH (165/115)
-Max Box jumps remaining time (24/20)

rest 2 minutes between rounds

Thursday 12/27

1) Cycle through the following for 15 minutes:
Deadlifts x 5 (building)
Barbell Hip Thrusts x 10
Strict HSPU x 10 (kip when you cant go strict anymore)

2) 16 min Up Ladder
2 KBS (70/55)
2 Sprinter sit-ups or GHD
2 Ring Dips or Push-ups
4,4,4 etc.

Wednesday 12/26

1) Pause Snatch singles in clusters of 3
2 Second pause below the knee, next rep within 10 seconds, final rep within 10
x 5

2) 5 Rounds
OHS x 5
Ring Rollouts x 10-15
Heavy Bent over row x 6-8

3) For Time:
500/400m Row
100 Dubs
40 TTB
75 Dubs
30 OHS (95/65)
50 Dubs

4) 3 sets:
10 Reps of 1 Hammer Curl + 1 Strict Press + 1 Push Press
10 GHR
20 Weighted Hollow Rocks

Monday 12/24

1) In teams of 3:
30 min AMRAP
10/7 Cal Bike
10 Burpees



To get to the AMRAP teams must complete:
300 Wallballs (20/14)
200 DB Snatch (50/35)
75 Muscle-ups

For the AMRAP 1 person does a full round AFAP while the other 2 rest.  Trust me you'll want it.
For the Chipper each person can work on each movements at once and rotate as you wish. Only 1 person working on a movement at a time

Saturday 12/22

1) 12 Days of Christmas 2018 version
1 Manmaker (40/30)
2 Snatch (135/95)
3 Muscle-ups
4 DB Power Clean and Jerks (50s/35s)
5 Wallballs to 12/10' (20/14)
6 KB Snatch (55/35) (3/3)
7 Burpees to Target (use TTB bar)
8 TTB
9 SOH (135/95)
10 Hang Cleans (135/95)
11 Devils Press (50s/35s)
12 Thrusters (135/95)

Friday 12/21

1) Back Squat 5 x 5 - heavy

2) Deadlift 4 x 5+5 (5 unbroken drop, 10 seconds or less hit another 5)

4-5 rounds
3a) Strict Dips x 8-12
3b) Strict C2R pull-ups x 6-10

4) 5 Rounds
15 GHDSU
15 Banded GM
Double KB or DB Overhead hold x :20-:30
Farmers Carry up and back

Thursday 12/20

1) 5 rounds:
Strict press 4-6
:20 top of ring row hold feet on box
10 banded knee barbell hip thrusts

2) 16 min AMRAP
60/45 Cal bike buy in
With remaining time
20 KBS (70/55)
10 HSPU
2 Rope Climbs

Wednesday 12/19

1) Front Squat 4 x 3, 4 x 2
- Heavy across

2) 4 sets
 Back loaded lunges x 10 (5/5)
Bent over row x 10 per arm (heavy)
2 Strict Press + 4 Push Press heavy

3) For time:
50-40-30-20-10
Squats
Dubs
Sit-ups

Tuesday 12/18

1) Hang Power + Hang Snatch EMOM x 12
start out and climb for 4 minutes then back down to a heavier starting weight and climb for another 4 minutes. repeat 1 more time

2) Snatch DL 6 x 2 @ 107.5%

3) 0-5 minutes
12/9 Cal Row
3 Rounds of DT (12 DL, 9 HPC, 6 SOH 135/95)
With remaining time AMRAP
9 TTB
9 Burpee Box Jump Overs

rest 2 minutes

7-12 minute 5 min AMRAP
15/12 Cal Row
2 Rounds of DT (165/115)
With remaining time AMRAP
9 TTB
9 Burpee Box Jump Overs (24/20)

rest 2 minutes

14-19 AMRAP
18/15 Cal Row
1 Round of DT (195/130
)
With remaining time AMRAP
9 TTB
9 Burpee Box Jump Overs

You should have at least a minute for the TTB and BBJO.

Monday 12/17

1) Clean Complex x 5
1 Clean Pull + 1 Low Hang Clean
-drop reset
1 Clean and Jerk

2) 5 Rounds NFT:
6-8 Heavy Bench
6-8 Heavy weighted pull-ups strict
:30 weighted plank

3) Three rounds for reps with a partner
5 minute round for max bike cals
50 Push-ups
50 Alt DB Snatch
-Max Cal Bike in remaining time

4) 4 Rounds
15-20 Banded GM
160 foot farmers carry

Saturday 12/15

1) With a partner for time:
60 Muscle-ups
80 DB Snatch (70/50)
100/80 Cal Bike

2) For Time:
20 SOH (185/125)
40 Burpees

3) For Time:
35 Wallballs (20/14)
20 Pull-ups

Friday 12/14

1) Max Clean and Jerk

2) Deadlift to a heavy 5

3) For Time:
10-1
Deadlift (275/185)
-5 Burpees-
10-1
Squat clean and jerk (135/95)

4) Oldie but goodie
5 min Max Hollow rocks
-every break hold a :20 plank

Thursday 12/13

1) Bench Press 4 x 5, 4 x 3

2) For Time:
50 Box Jumps (50/24)
30 Power Snatch (115/75)
1000m Row

Wednesday 12/12

1) For Time:
30/24 Cal Row
30 Thrusters (95/65)
3 Rope Climbs
30 KBS (55/35)
20/15 Cal Row
20 Thrusters (115/75)
2 RC
20 Swings
10/8 Cal Row
10 Thrusters (135/95)
1 RC
10 Swings

2) 12 min EMOM
1) 18/12 Cal Bike Sprint
2) 3 Rope Climbs

Tuesday 12/11

1)4 minute rounds of
Hang Clean x 4
Hang Clean x 3
Hang Clean x 2

3 rounds increasing the starting weight

2) 3 Rounds
6 Muscle ups
12 Snatches (135/95)
18 TTB

3) 4 Rounds
40/32 Bike (consistent RPMs)
160 Foot Farmers carry (heavy)
160 foot sandbag carry (150/100)
:30 GHD hollow hold

Monday 12/10

1) Snatch Complex x 5
Snatch Pull + Low Hang Snatch
-Drop reset and 1 Snatch

2) 2 Rounds:
12-15 Dips
8-10 Strict Pull-ups
2 Rounds:
8-12 DB Bench
8-10 Bent over row

3) 20 min AMRAP
10 Wallballs (20/14)
10 Box Jumps (24/20)
10 Deadlifts (205/145)
10 Burpees over the bar

Saturday 12/8

1) 10 Minutes to climb as high as possible

2 TnG squat snatch (pick a starting weight and add 5lbs every set)

2) at 10 minute mark 5 minutes to climb as high as possible 

1 Snatch adding 5lbs from where you just left off 

3) at the 15 minute mark 

5 min AMRAP at 85% of #2

4) For Time:

60 Wallballs (20/14) (2 sets)

30 C2B (2 sets)

150 Dubs (3 sets)

30 Pull-ups (2 sets)

60 Wallballs (14/10)- (1 set) 

- Anything over the listed amount of sets requires 10 burpees after the last wallball before you can finish.  So if you do 3 sets of wallballs to open and 4 sets of pull-ups you would owe 30 burpees 

that said I am more concerned with how fast you go on this, not if you can do it unbroken just keep it in the back of your mind to try and push your limit a bit on the opening set of each piece 

5) For Time

25/20 Cal Row

25 Goblet Squats (70/55)

25 Toes Through rings 

25 DB Clean and jerks (50s/35s)

25 Cal Row

rest 2 min

20/15 Cal Row

20 Goblet Squats 

20 TTR

20 DB CJ

20 Cal Row

rest 1 min

15/10 Cal Row

15 Goblet Squats

15 TTR

15 DB CJ

15 Cal Row

Friday 12/7

1) Every minute for as long as possible
1 Power Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Clean

Every 5 minutes weight jumps 20/10 lbs.

You should hit slightly above 80% at the 25 minute mark.  That is the goal and pick a starting weight that will get you there

2) For Time:
10 Rounds
10/8 Cal Bike
6 Burpees

-buckle up and go

3) 5 Rounds:
10 Weighted Step-ups (5/5)
10 Weighted GHR
10- 15 Barbell Rollouts

Thursday 12/6

Mid week rest day.

If you need to move do 20 mins easy paced bike and then stretch/foam roll for 15-20 minutes

Wednesday 12/5

Tomorrow would be a good day for a rest day

1) Warm-up with 3 rounds
.5 mile bike
10 KB Deadlifts + 80 ft farmers carry + 10 KB DL + 80ft farmers
10 BAnded Step-ups

2) 1 RM Deadlift
-Bicep curls 4 x 12

3) For Time:
50/40 Cal row
then
42-30-18
Sit-ups
21-15-9
SDHP (95/65)
15-9-6
GI Janes

4) 1 RM Bench Press
As soon as your finished
4 Rounds
5 Sandbag Over the shoulder (150/100)
10 Bench Press (164/115)
20/14 Cal Bike

Tuesday 12/4

1) Power Snatch TnG Triples x 5
- NO Hook grip

2) 5 Rounds
2 attempts at max HS walk each round (once you get past 12 feet thats your live attempt)
10 Strict Chin-ups
Weighted side plank :20

3) From CrossFit.com 11/27/18

18-15-12-9-6-3
Thrusters (75/55)
Power snatches (75/55)
Toes-to-Bars

Monday 12/3

1) 1 Clean with a 4 second pause below the knee + 1 Clean x 6
- drop and reset after the pause rep

2) Clean DL 5 x 3 @110%

3) 1 Rep Max FS 
-unbalanced walk x 3 trips

4)
For Time:
150m run
30 KBS (55/35)
150m run
35 Squats 
150m Run
40 Push-ups
150m run
40 Burpees 
150m run
35 Air Squats 
150m Run
30 KBS (55/35)
150m Run

Saturday 12/1

1) 2 Hang Power Clean + 2 Jerks x 5

2) Strict Press 3 x 4
Push Press 3 x 4

3) 12 min AMRAP
5 Bar Muscle-ups
150ft farmers carry (80/50s)
10 Push-ups on DBs
250/200m Row

4) With a partner for time:
P1 does full round then P2
Round 1:
15/10 Cal Bike
10 Burpee Box Overs (24/20)
20 Alt DB Snatch (50/35)
5 Burpee Box Overs
10/8 Cal Bike

Round 2:
20/14 Cal Bike
15 Burpee Box Overs
30 Alt DB Snatch
10 Burpee Box Overs
15/10 Cal Bike

Round 3:
25/18 Cal Bike
20 Burpee Box Jump Overs
40 Alt DB Snatch
15 Burpee Box Overs
20/14 Cal Bike

Friday 11/30

1) 7 Rounds
Snatch DL x 2 reps @ 110% or greater same across
- directly into 2 reps not TnG Snatch - build over the sets
rest 1:30 between

2) OHS 5 x 2

3) 10 min AMRAP
20 Wallballs (20/14)
10 Deadlifts (225/155)

4) 5 Rounds
Hip Thrusts x 10
Weighted GHR x 10
Weighted hollow rocks x 20

Thursday 11/29

1) Bench Press 6 x 2
-MB chest pass between sets x 8-10

2) For time:
10-1
Strict HSPU
Strict Pull-ups

Every 2:00 bike .2 miles

3) Back Squat 2 x 10

Wednesday 11/28

1) 5 mile bike ride:

every .5 miles do 5 unbroken power snatches (heavy as you can go for the 5s)

2) RDL 6 x 2

-6 x 4 depth jump between

3) For Time:

3 Rounds

75 Dubs

500/400m Row

25 Power Cleans (RD1 135/95, RD 2 115/75, RD 3 95/65)

4) 4 NFT

10 weighted GHR

:30 weighted plank

Tuesday 11/27

1) Every 90 seconds for 15 minutes
1 Hang Power Clean + 1 Clean
- begin each set with :12 L-sit

2)5 Rounds
10 DB Bench
2 Legless Rope Climbs
rest 2 minute

3) 14 min AMRAP
2 Rounds
20 Lunges
15 TTB
10 Box Overs (24/20)

3 Rounds
8 Double DB Squats (50s/35s)
4 Muscle-ups (8 Dips)

4) Finish off 35 muscle-ups for time
if you did 24 in the workout do 11 more as fast as possible

Monday 11/26

1) 1 Snatch with a 4 second pause below the knee + 1 Snatch x 6
- drop and reset after the pause rep

2) Snatch DL 5 x 3 @110%

3) Front Squat 6 x 2
-max height vertical jump x 3

4) 6 rounds for time of each- new round every 3 minutes
12/9Cal Bike
9 Bar Facing Burpees
6 Hang Power Snatch (135/95)

Saturday 11/24

1) Build to a heavy complex in 6-7 sets of
1 Cluster + 1 Power Clean and Jerk + 1 Clean and Jerk

2) Back Squat 3 x 5 (heavy)

3) 10 min AMRAP
4 Bar Muscle-ups
4 Power Clean and Jerk (155/105)
4 Box Jump overs (30/24)

4) Teams of 4 relay style
18 min AMRAP
12/9 Cal Bike
Suicide (5,10,15 yards)

Friday 11/23

1) Work to a heavy 5, 4 and 3 TnG Deadlift

2) 4 rounds for total reps
1 minute at each station
Cal Bike
KBS (55/35)
Burpees
Double Unders
Cal Row

rest 2 minutes between rounds

Thursday 11/22

1) "14.4"
14 min AMRAP
60/50 Cal Row
50 TTB
40 Wallballs
30 Power Cleans (135/95)
20 Muscle-ups

rest 7 minutes

2) "Rahoi"
12 min AMRAP
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Burpees over the bar

Wednesday 11/21

1) For time and load
4, 3 , 2  TnG Snatches
rest 1:30 repeat 2x

Example:
Round 1
75 for 4, 85 for 3, 95 for 2
Round 2
80 for 4, 90 for 3, 100 for 2
round 3
85 for 4 95 for 3, 104 for 2

2) RDL 2 x 3, 3 x 2
-Max distance broad jump x 5 after each set

3) For time:
4 Rounds:
60 Dubs
20 Alt DB Snatch (50/35)

rest 1 minute between rounds

After last rest immediately into
3 Rounds
30 Russian Twists (20/14)
15 No Push-up Burpees
15 SDHP (75/55)

Tuesday 11/20

1) Behind the neck Snatch Push Press 5 x 3

2) Bench Press 2 x 3, 3 x 2
- Dynamic push-ups x 5 after each set
- Bent over row Heavy x 10 to finish each round

3) For time:
Teams of 3
240 Cal Bike
270 Cal Row
300 GHDSU

4) In teams of 3: alternate sets for Max Muscle-ups in 10 minutes

Monday 11/19

1) 2 Clean Deadlifts (with a 2 second pause below the knee) + 1 Clean x 5

2) Clean + Hang Clean + Jerk x 5

3) Front Squat 2 x 3, 3 x 2 heavy
-seated box jumps x 5 after each set

4) 17 min Ladder
1 Round of Cindy
1 Power Snatch
1 Rd Cindy
2 Power Snatch

....

Saturday 11/17

1) 10 minutes to climb as high as possible 
1 Snatch + 1 Power Snatch 
start light 85-115/65-75 and add 5lbs every completed lift 

at the 10 minute mark 5 min AMRAP
of Squat snatches at your next weight

For example you climb to 165lbs in the 10 minutes add to 170 and AMRAP of snatches 

2) For Time:
6 Rounds
12/9 Cal Bike
9 Deadlifts (275/185)
6 Bar Muscle-ups 

3) WZA 6 & 7
10 minute window
2000/1750 Row for time
with the remaining time in 10 minutes 
Max Devils Press (50/35)

Friday 11/16

1) 5 Rounds (round every 3 minutes)
1 Legless Rope Climb
Then within the remaining time 3 sets of 2 TnG Cleans building each set

2) 1/4 Front Squat + 1 Front Squat x 5

3) For Time:
15 Cleans (165/115)
500m Row
10 Rope Climbs
500m Row
15 Cleans (165/115)

4) 4 Rounds
Underhand Bent over row x 8
Weighted GHR x 10
Double OH Walk x 160ft

Thursday 11/15

1) Bench Press 4 x 3
starting at last weeks max
immediately into 8 dynamic push-ups

2) 6 Rounds for max burpees to 6" target:
2 minute round
50 Double under (75 singles)
10 KB Box Step Overs (55/35) (24/20)
5 SOH (135/95)
-Max Burpees to 6" with remaining time

Wednesday 11/14

1) RDL 4 x 3
starting at last weeks max
-Immediately into 5 reps of Dead stop double KB Jump Deadlift

2) 14 Min AMRAP
30-20-10
Single DB Clean and Jerk (50/35) (split reps evenly between arms)- only 1 head needs to touch
20-20-20
TTB
10-20-30
Box Jumps (24/20)

Once you finish the set of 10-20-30 start over at 30 DB CJ

3) 5 Rounds:
1:30 round rest 1 minute between
5 Sandbag over shoulder (150/100)
Max meter row remaining time

Tuesday 11/13

1) Every 90 seconds for 15 minutes
1 Hang Power Clean + 1 Hang Clean
:10 second L-sit buy in each round

2) Cycle through the following for 15 minutes:

Strict C2B x 5-8

DB Hi-Pull x 6-8 per arm 

Double KB Bent over row x 8-10 (brief pause at the top)

Internal/External rotation x 15 per arm per direction

Light plate Lateral Raise x 10 

Hollow Rocks x 25

3) Two rounds if you dare:

21/15 Cal Bike

15 BFB

9 Thrusters (135/95)

15 BFB

21/15 Cal Bike

rest until the 10 minute mark and go again, if you want not necessary and class permitting 

Monday 11/12

1) Snatch + Low Hang Snatch + OHS

2) Front Squat 4 x 3 (starting at last weeks weight)
-Superset with Back Loaded Squat jumps (35%)

3) "Nate"
20 min AMRAP
2 Muscle ups
4 HSPU
8 KBS (70/55)

4) 100 Sit-ups with a twist
-every break perform 12 GHR

Saturday 11/10

1) Every minute for 5 minutes
3 Cleans + 1 Jerk
directly into 5 EMOM
2 Clean + 2 Jerks
directly into 5 EMOM
1 Clean + 3 Jerks
- go up and down as needed

2) From Capetown Fittest qualifier:
7 min AMRAP
5 TTB
4 C2B
3 Hang Squat Clean (155/105)
2 Front Squats (155/105)
1 Jerk (155/105)

3) With a partner:
3 Rounds- Each
30 Alt DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)

-Partners will alternate full rounds
While P1 is doing a round P2 Must row 400/300m

Friday 11/9

1) Snatch + OHS x 6-8 until you max out

2) Snatch DL 6 x 2 @105+%

3) 10 Rounds
5-8 Strict Pull-ups/Chin -ups alternate rounds
2 Turkish get-ups per arm

4) 6 Rounds
12 Pistols
4 Muscle-ups
200m Run

Thursday 11/8

1) Bench Press 6 x 2
-working to a max 2 with a 4 second pause

2) 17 Min AMRAP
50/40 Cal Row
10 Lateral Burpees over bar
40 Push Press (75/55)
10 Lateral Burpees
30 Front Squats (75/55)
10 Lateral Burpees
20 Hang Power Snatch (75/55)
10 Lateral Burpees
10 Hang Clusters (75/55)
10 Lateral Burpees

Wednesday 11/7

1) Strict Press 5 x 3
Bent over row 5 x 6

2) RDL 6 x 2
- working towards a max 2 reps with a 4 second pause

3) For Time:
400m Run
20 Deadlifts (255/165)
40 Hurdle Jumps (24/20)*
20 Deadlifts
400m Run

* If you knock over the PVC pipe run 100m Penalty run

Tuesday 11/6

1) Every 90 seconds for 15 minutes
1 Hang Power Snatch + 1 Hang Snatch
:10 second L-sit buy in each round

2) 6 min Ladder
1 Hang DB Clean and JErk per arm
20 Dubs
2 Hang DB clean and jerk per arm
20 dubs
(50/35)

rest 3 minutes

3) 6 min AMRAP
Renegade Rows (push-up + Row R + Row L) (35/20)
every minute open with 10 GHDSU

4) 4 rounds 1:15 of work 2:45 rest
5 sandbag over the shoulder (150/100)
Max Cal Bike in remaining time
- sell out

Monday 11/5

1) Clean + Low Hang Clean + Split Jerk x

2) Front Squat 6 x 2 with a 4 second pause building to a max
-Mix in Heavy Bent over rows

3) 4 Rounds for reps:
1 minute at each
KBS (55/35)
Wallballs (20/14)
Pull-ups

1 min rest between.  The order changes each round it will be on the board

4) 3 Rounds
Back Rack Walk x 120ft in 30ft segments @ 85-90% of max BS
Weighted GHR x 10

Saturday 11/3

1) 5 two minute rounds to climb as high as possible
3 Snatch (not TnG)

Pick a starting weight for example 95/65
every completed set of 3 add 10/5 lbs

95-105-115 etc.

After the 2 minutes is up rest 1 minute.

Start the next wave 10lbs heavier than the previous one.

So round 2 would be 105/75 and then increase by 10 lbs

last two rounds only 2 snatches per weight

2) For time:
1000m Row
then
21-15-9
OHS (95/65)
TTB

3) For time: With a partner
100 Cal Bike
50 Power Cleans (155/105)
50 Bar Muscle-ups
50 Clean and Jerks (115/75)
100 Cal Bike

November 11/2

1) Bench Press 6 x 2
- 4 second isometric hold

2) For time:
10-1
DB Deadlifts (90s/70s)
DB Bench (70s/50s)
DB Hang Clean (50s/35s)
- 2 rope climbs to start each round

November 11/1

1) Deficit Deadlifts
4 x 4 at a 2-4" deficit

-Accumualte 50 Banded internal and external rotations per side

2) 10 Minute Up Ladder:

2-4-6-8...

TTB

SDHP (75/55)

Box Jumps (24/20)

3) 4 Rounds:

.5 Mile Bike

160ft farmers carry heavy

Wednesday 10/31

1) Front Squat 7 x 2
-4 second hold in the bottom up 10-20# from last week

2) Michael Myers"
 7 Rounds for survival with a partner:
13 Thrusters (95/65)
19/14 Cal Bike
31 Bar Facing Burpees

This will be a 7 act horror movie.  As the movie goes on the chances of survival get harder.
Round 1 you have 4:30 to complete the work
Round 2 you have 4:15
Round 3 you have 4:00
Round 4 you have 3:45
Round 5 you have 3:30
Round 6 you have 3:15
Round 7 you have 3:00

When you finish the 31st burpee you can rest until the next round starts.  Split the work however you like, work together

Tuesday 10/30

1) 2 Hang Snatch drop + 2 Snatch x 5

2) Cycle Through the following with a partner for 15 minutes:
8 DB Bent over row per arm Heavy
10 Partner GHR or just GHR
12 MB foot toss each - For this place a MB between your feet and with a slight jump kick both feet up to try and pass the MB to your partner

3) 3 Rounds:
3 Rope Climbs
9 Single KB SOH (55/35) R arm
15 KTE
9 Single KB SOH (55/35) L arm
75 Double Unders (150 Singles)

Monday 10/29

1) Power Clean + Low Hang Power + Split Jerk x 6

2) RDL 7 x 2
- 4 second pause in the bottom up by 10-25#

3) 14 min AMRAP
10-8-6-4-2
Power Clean (165/115)
200m Run after each set

Start over at 10 after you finish the set of 2

4) 5 Rounds:
20 GHDSU
15 Kipping HSPU

Saturday 10/27

1) Max 2 Cleans + 1 Jerk

2) Front Squat weight #1 4 x 5

3) For time:
21-15-9
Squat Clean (115/75)
C2B

4) For Time:
3 Rounds
21-15-9
Power Snatch (95/65)
Burpee Box Jump Overs

Friday 10/26

1) EMOM x 12
Snatch Hi-Pull + Hang Power + Snatch

2) Snatch DL 5 x 3 >105%

3) 15 min AMRAP with a partner
30/20 Cal Bike switched 30/24 Cal Row
40 Alt DB Sntach
30 Double KB Lunges (55s/35s)
40 No Push-up burpee double jump over KBs

4) 3 Rounds:
:20-30 Hollow GHD Hold + 10-15 GHDSU
Double KB front rack walk up and back AHAP
15 Strict Dips

Thursday 10/25

1) Bench Press 5 x 3
- 3 second pause above the chest

2) For Time:
10-1 Strict Pull-ups
After each set of pull-ups-
1 Unbroken complex of:
1 Power Clean + Hang Clean + FS + 2 SOH

rest 1 minute between rounds

Complex weight goes up every round: (135/105) and add 10/5lbs every round

Wednesday 10/24

1) 5 rounds:
1 min Cal Bike
1 min rest
1 min Cal Row
1 min Rest

the minutes should be around 85% effort and close in cal total each time

2) RDL 5 x 3 with a 3 second pause in the bottom- up 10-20lbs from last week

3) "Dork"
6 Rounds
60 Dubs
30 KBS (55/35)
15 Burpees

Tuesday 10/23

1) Hang Snatch + Power Snatch x 6

2) Snatch Hi-pull 5 x 2
97.5% x 2, 100% x 2, 100%+ x 1

3) 55 Strict HSPU in as few sets a possible, don't worry about time so much

4) For Time:
3 Rounds
20 Single DB Clean and jerks (10/10)
400m Run

RD 1 50/35 RD2 60/40 RD 3 70/50

Monday 10/22

1) Hang Clean + Low Hang Clean + Push Jerk + Split Jerk x 5

2) Front Squat 5 x 3 - 3 second pause in the bottom
-2 cut rope rope climbs between sets

3) 15 min AMRAP
50/40 Cal Row
40 Wallballs (2014)
30 TTB
20 Box Jump Overs (24/20)
10 Bar MU

4)  4 rounds
Back Squat Hold @ 110% or greater
:15-:25 seconds
HS Walk x 50 feet 25 out 25 back

Saturday 10/20

1) 15 Minutes Climb as high as possible:
3 Snatches (start at 95/65) and add 5 lbs every completed 3 reps

2) Alt EMOM: 12 minutes
1- 20/15 Cal Row- push the intensity on this goal is sub :45
2- 6 Muscle-ups (choice of ring or bar)
3- rest

Directly into
3) ALT EMOM: 12 minutes
1- 15/12 Cal Bike- push the intensity goal is sub :40 every round
2- 6 OHS (165/115)
3- rest

4) For Time:
30 HSPU
40 Dips
60 Burpees

:30 on :30 off until completion

Friday 10/19

1) EMOM x 12
Hang Power Clean + Power Clean + Jerk
- start moderate and build

2) Deadlift 4 x 5 building towards a heavy 5

3) For Time:
200m Run
2 Rounds
7 Deadlifts (80% of above)
12 Box Jumps (24/20)
400m Run
3 Rounds
5 Deadlifts
9 Box Jumps
600m Run


4) 3 Rounds:
:20-30 Hollow GHD Hold + 10-15 GHDSU
Double KB front rack walk up and back AHAP
10 Strict Ring Pull-ups

Thursday 10/18

1) Bench Press 5 x 3
- 3 second pause above chest

2) 5 Min AMRAP
2 Rope Climbs
5 HSPU
7 Double DB Squats(50s/35s)

rest 3 minutes

5 Min AMRAP
3 Muscle-ups
6 Dips
9 Goblet Squats (55/35)

rest 3 minutes

5 min AMRAP
4 Pull-ups
8 Push-ups
16 Air Squats

Wednesday 10/17

1) 5 min Bike for cals
rest 2 mins
4 min bike for cals
rest 1:30
3 min bike for cals
rest 1:00
2 min bike for cals
rest :30
1 Min bike for cals

2) RDL 5 x 3
with a 3 second pause in the bottom

3) For time with a partner
14 Alt Power snatch (155/105)

then 4 rounds each
50 Dubs
15 KBS (70/55)
--partner holds a v-sit for reps to count--

14 Alt Power Snatch (155/105)

4) 21 Guns
2-4 sets

Monday 10/15

1) Clean + Hang Clean + Push Jerk + Split Jerk x 5

2) Front Squat 5 x 3 with a 3 second pause in the bottom
-start back at week 1 Front squat weight and see how it feels going up towards week 2s weight

3) 10 legless rope climbs as quick as possible

4) 16 min AMRAP
20 Wallballs (20/14)
200m Run
20 KB Clean and Jerks (55/35) (10/10)

Tuesday 10/16

1) Every 1:15 for 10
2 Hang Power Snatch + 2 Hang Snatch

2) Snatch Hi-Pull 4 x 2 @102.5%

3) 50 Strict HSPU in as few sets as possible. dont worry about time as much

4) 7 Rounds for total reps
1 min Max Cal
1 Min Max GI Jane
1 Min rest

Saturday 10/13

1) Power Clean + 2 Jerks x 6 building

2) 10 minute EMOM
Even: 5 Power Clean and Jerks HEAVY
ODD: 5 Muscle-ups

3) 21-15-9
Double Db Thrusters (50s/35s)
4-3-2
Rope Climbs

4) For Time:
4 Rounds
15 TTB
4 sandbag over the shoulder (150/100)
4 Sandbag Squats (150/100)

Friday 10/12

1) Every :20 for 1 Hang Snatch
rest as needed between sets of weight x 8

2) Deadlift 5 x 3 heavy

3) "Two Face"
For Time:
34 Rounds
100m Run
2 Deadlifts (185/125)
4 Bar Facing Burpees

Thursday 10/11

1) Bench Press 5 x 5 with a 3 second negative

2) "Nasty Girls"
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Wednesday 10/10

1) RDL 5 x 5
with a 3 second negative working towards a max

2) 5 Rounds for max calories
2 minute rounds
40 Dubs
20 KBS (55/35)
- Max Cal row

rest 2 minutes

3) 4 Rounds
Round 1 and 2
12-15 GHR
Sandbag carry up and back
Round 3 and 4
12-15 GHR
Back Rack Walk up and back (heavy)

Monday 10/8

1) 2 Unbroken Hang Snatch + Snatch + OHS x 5
-2 hang snatches drop reset and then Snatch + OHS

2) Front Squat 5 x 5 with a 3 second negative working towards a max 5

3) 60 Strict Pull-ups
15 Right hand over left hand under
15 switched
15 Chin ups
15 Pull-ups

4) For Number of reps and time for the last 400m (score the time on the clock when you finish)

From 0-8 minutes
Run 800m
Then with remaining time climb as high as possible in weight
3 Rep Hang Clean (115/85)
-after every 3 reps add 10/5#
8-15 Minutes
Run 600m
With remaining time continue your hang clean climb

At 15:00 run 400m for time

Tuesday 10/9

1) Clean Pull + Hang Power Clean + Below the knee Hang Power Clean x 5

2) 5 Sets:
Strict Press x 8,8, 6,6 ,4
Farmers carry x 160ft
:45 Plank

1:30 minute rest between each round

3) 11 min Ladder
1 Push Press (115/75)
1 TTB
1 Box Jump (24/20)
2 PP
2 TTB
2 BJ

etc. 

4) 50, 40, 30, 20, 10 cal bike
- 2 minute rest across. 

Up the intensity on each set, focus on your RPMs

Saturday 10/6

1) 12 min AMRAP:

8 HSPU

4 Muscle-ups 

4 Sandbag Over Shoulder 

2) WZA #2 and #3

0-3 minutes 

Max rep Clean and Jerk (165/115)

3-5 minutes rest

5-8 Minutes 

Max Clean and jerk

3) WZA #1

For Time

150 Dubs

60 Wallballs

30 C2B

150 Dubs 

Friday 10/5

1) Every :30 for 6 minutes
1 Power Snatch + Hang Snatch

2) At 10 minutes 5 minute EMOM:
3 OHS Building

3) 12 min AMRAP
1 Rope Climb
200m Run
3 Power Snatch (155/105)

4) 4 Rounds
GHR x 12
Strict Ring Chin-ups x 8-12

Thursday 10/4

1) Bench Press
4 x 5 with a 5 second negative
-try to increase 5-10# from last week

Accumulate:
40 seated Hammer Curls (per arm)
50 Bent over scapular retractions with a 1 second pause at the top

2) 2 Rounds for reps:
1:30 minute at each station

Push-ups
Cal Bike
Abmat Sit-ups
Renegade Rows (35s/20s)
DB Hang Cleans (35s/20s)

No rest between rounds

Wednesday 10/3

1) 5 Rounds
50/40 Cal Bike 
rest 2 minutes 

aiming for consistent RPM or watt out put

2) RDL 5 x 5
5 second negative from top down 5-15# heavier than last week

3) 20 Min Partner AMRAP

40/32 Cal Row

10 Burpee Box Jump Overs (24/20)

20 Deadlifts (205/135)

10 Burpee Box Jump Overs (24/20)

Tuesday 10/2

1) Snatch Pull + Hang Power Snatch + Power Snatch
x 5

2) 3 Rounds: NFT
Sled Drag Forwards 80ft (200/135)
Sled Drag Backwards 80ft (200/135)
100m Farmers carry (70s/55s)
ME Sandbag Bear Hug (150/100)

3) 6 min AMRAP
10 DB SOH (70/50) (5/5)
15 GHDSU
40 Dubs

rest 2 minutes and repeat
round 2 do 20 russian twists (35/25) instead of GHD

Monday 10/1

1) 2 Unbroken Hang Clean + Clean and Jerk x 5
- Drop and reset after the 2nd hang clean

2) Front Squat 5 x 5 with a 5 second negative
up 5-10#

40 DB Bent over row per arm

3) For Time:
400m Run
Fran (75/55)
400m Run
Fran (75/55)
400m Run

Saturday 9/29

1) Power Clean + 3 Jerks x 5

2) and then either jump in the 9am or 10am class

Friday 9/28

1) Power Snatch + Hang Power + Snatch + Hang Snatch x 5

2) Back Loaded lunges 5 x 5 per leg + 40 Strict Chin ups

3) 18 min Partner AMRAP:
50 TTB
50 Wallballs (20/14)
50 SDHP (95/65)
50 Box Jumps (24/20)

Wall balls must be unbroken
Box Jumps must alternate 

Thursday 9/27

1) Bench Press 5 x 5
 with a 5 second negative try and increase 5-10# from last week

Accumulate:
1:30 of Active Scap Retraction Hold
60 Seated L-sit Hello Dollies

2) For Time:
6 Rounds
3 Hang Power Cleans
3 Front Squats
3 SOH
9 Bar Facing burpees

(165/115)

Wednesday 9/26

1) 20 rounds
.5 mile Bike Ride
rest :30

aiming for consistent RPM or watt out put

2) RDL 5 x 5
5 second negative from top down 5-15# heavier than last week

3) 12 min Ladder:
2 Alt DB Snatch (50/35)
25 Dubs
4 Alt DB Snatch 
25 Dubs
...

every 2:00 beginning at 0:00 2 rope climbs 

Tuesday 9/25

1) Clean Pull + Hang Power Clean + Power Clean
x 5

2) 4-5 rounds
8-12 Chest supported under hand row heavy
12 Goblet Banded Lateral Steps each way
160foot double OH walk

3) For reps:
Five 2 minute rounds
10 KTE
200m run
Max Box Jump Overs with remaining time (30/24)

1 minute rest between rounds

Monday 9/24

1) 2 Unbroken Hang Snatch + 1 Snatch
- Complete to 2 hang snatches drop and reset for the single
x 5

2) Front Squat 5 x 5 -5 second negative increase 5-10# from last week
-HS walk 25 feet between sets

3) 5 Rounds:
21(0) m Row
15 Burpees to plate (45)
9 Double KB or DB Front Squats (55/35)
6 Muscle-ups

20 min cap

Saturday 9/22

1) Strict Press 4 x 2
Push Press 4 x 2
Push Jerk 4 x 2

-Strict press is EMOM- push press is every 1:15. Push Jerk is Ever 90 seconds
No rest between

2) Team series workout 2 and then 1
For Time:
20 Synchro Squat Cleans (135/95)
20 Synchro SC (185/125)
20 Synchro SC (225/155)

Synchro in the bottom 10 each at each weight

7 min cap

at 7 min mark

Team series #1
7 minute AMRAP
Synchro Bar Facing Burpees

Chests touch at the same time

3) For Time:
21-15-9
Deadlifts (225/155)
15-15-15
HSPU (2" deficit)
9-15-21
Cal Bike

Friday 9/21

1) Power Clean + Hang Power + Clean + Hang Clean x 5

2) Front Squat 5 x 2 first rep is a 2 second pause in the bottom
-as heavy as possible

3) "Viola"
20 min AMRAP
400m Run
11 Power Snatch (95/65)
17 Pull-ups
13 Power Cleans (95/65)

4) 4 Rounds
GHR x 10
Heavy OH barbell Walk x 160feet

Thursday 9/20

1) Bench Press 5 x 5 6 second negative 5-10# heavier than last week

2) 15 min AMRAP
30 Wallballs (30/20)
20 GHDSU
10 Ring Dips- on high rings. must do a muscle up

Every 3:00 beginning at 0:00 row 250/200m on damper of 1

Wednesday 9/19

1) 8 rounds
1 mile Bike Ride
rest 1 minute

aiming for consistent RPM or watt out put

2) RDL 5 x 5
6 second negative from top down 5-15# heavier than last week

3) For Time:
800m Run
8 Power Cleans (135/95)
8 Power Cleans (155/105)
8 Power Cleans (175/120)
8 Power Cleans (195/130)
8 Power Cleans (215/145)
800m Run

Tuesday 9/18

1) Santch Pull + Hang Power Snatch + Power Snatch x 5
- drop and reset before the power snatch, heavier than last week

2) Snatch Grip Push Press 5 x 3 heavy

3) 20 min AMRAP with a partner
25/20 Cal Row
15 Burpees

P1 does a full round then P2
To get on the rower you must complete 40 dubs

Monday 9/17

1) 5 x 2 Clean - not TnG all at or above 87.5%

2) Front Squat 5 x 5 - 6 second negative - 5-10lbs heavier than last week

-Strict ring Pull-ups rotate rings through the movement 30-40 reps

3) For time:

1-10

Thrusters (95/65)

Pull-ups

Box Jumps (24/20)

Saturday 9/15

1) Hang Power + Power Snatch + 2 OHS x 5

2) Push Press 4 x 5 with a 6 second negative

3) In teams of 3:
For time:
Each Team will get 2 barbells, 2 pull-ups bars and 1 bike
25 minute AMRAP Ladder
30 Power Snatches (15 reps per bar)
40 C2B (20 reps per pull-up bar)
50 Bar Facing Burpees (25 reps per barbell)
60 Cal Bike

2 people can be working at a time on the Snatch, C2B and Burpees while 1 rests.  1 person works on the bike

Round 1 Barbell weights:
135 and 95/ 95 and 65
Round 2:
155 and 115/ 105 and 75
Round 3
185 and 135/ 125 and 95
Round 4
205 and 155/ 135 and 105
Round 5
225 and 185/ 155 and 125

Friday 9/14

1) 1 1/4 Front Squat Max 6-8 sets building to a max

2) 10 minutes
every :30 1 clean and jerk

-you can push the weight on this and go 14/20 or you can stay lighter and work technique under fatigue

3) 24 min AMRAP
50/40 Cal Row
400m Run
30 Alt DB Snatch (50/35)
20 Hang Clean (95/65)
10 Bar MU

Thursday 9/13

1) 5 sets:
Bench Press with 6 second negative x 5
Weighted GHDSU x 10
Double KB Bent over row x 10

2) For time:
21-15-9
HSPU
15-15-15
TTB
9-15-21
Burpee Box Jumps (24/20)

Wednesday 9/12

1) 4 rounds
2 mile Bike Ride
rest 2 minutes

aiming for consistent RPM or watt out put

2) RDL 5 x 5
6 second negative from top down

3) For time:
3 Rounds
90 Dubs
12 Deadlifts (315/205)
150m Farmers carry (70s/55s)

Tuesday 9/11

1) Santch Pull + Hang Power Snatch + Power Snatch x 5
- drop and reset before the power snatch

2) 40-50 weighted strict pull-ups
4 x :30 weighted plank

3) For time:
40/32 Cal Bike or row
8 Rope Climbs
1 mile Run
8 Rope Climbs
40/2 Cal Bike or Row

Monday 9/10

1) 5 x 2 Clean - not TnG all at or above 85%

2) Front Squat 5 x 5 - 6 second negative - use 60% of max FS
-between sets accumulate 15 reps of strict HSPU at 4" deficit
20 reps at 2" deficit
25 reps at 0"

3) "Saved by the Barbell"
3 Rounds
1 minute at each station
Burpees
Wallballs (20/14)
Deadlifts (115/75)
MB Sit-ups (20/14)
Hang Power Clean (115/75)

1 minute rest between

Saturday 9/8

1) 10 min EMOM

2 Power Snatches - build 

rest 2 and start back at a lower weight

10 min EMOM

2 Snatches - build

All 40 reps are Touch and Go

2) For Time:

2000m Row

100 Wallballs (20/14)

20 Muscle-ups

100 Alt DB Snatches (50/35)

Friday 9/7

1) 1 1/4 Front Squat x 6-8 @97.5+% of 1RM clean
- If this is starting to get heavy and you struggled last week, continue at 92.5% or 95% if you miss any reps at greater than 97.5%

2) Bench Press 2 x 6 , 2 x 4, 2 x 2

3) 6 Rounds of 
2 minutes on 1 minute off 
for total rounds

20 Push-ups
40 Air Squats 
80 Dubs

4) 4 sets NFT:
Weighted GHR x 10
Sandbag Squats x 6-8 

Thursday 9/6

1) 5 mile Bike ride

rest 5

2) "Graceful Helen"
30 Clean and Jerks (135/95)
Then 3 Rounds
400m Run
21 KBS (55/35)
12 Pull-ups

rest 5

3) 2 mile run

Wednesday 9/5

1) Front Racked Lunge 5 x 10 (5/5)

2) Strict Chin ups x 40-50

3) For Time:
110 Bupree Box Jump Overs (24/20)

1 min on 1 min off until 110 is complete

rest 5 minutes

4) 10 sets of 2 Snatches (quick singles)
goal is to finish as heavy as possible and a quickly as possible

Criteria: You cannot jump more than 10lbs
You must begin the next set no longer than 1 minute after the previous set finished.

Example: at 0:00 I do my first snatch of set 1. It takes me 3 seconds, I drop reset and hit snatch 2.  I finish this lift at 0:13. I must begin set 2 no later than 1:13

Tuesday 9/4

1) Power Clean + Hang Clean + Clean + Push Jerk + Split x 5

2) 5 supersets
RDL x 8
Strict HSPU x 8 - add deficit if possible

3) For time:
750/600m row
3 rounds
21 Deadlifts
15 Hang Power Cleans
9 SOH

(135/95)

Monday 9/3

"Willy"
3 Rounds
800m Run
5 Front Squats (225/155)
200m Run
11 C2B
400m Run
12 KBS (70/55)

Saturday 9/1

1) Push Press 3 x 5- Heavy
Push Jerk + Split Jerk x 4 moderately heavy

2) For Time:
5 Rounds
3 Sandbag to over shoulder
5 Bar MU
7 SOH (185/125)

3) With a vest:
24 Min AMRAP
2 Rope Climbs
10 Burpees
15/10 Cal Bike
-1 min rest between rounds

Friday 8/31

1) 1 1/4 Front Squat x 6-8 @95+% of 1RM clean
- If this is starting to get heavy and you struggled last week, continue at 92.5% or 95% if you miss any reps at greater than 95%

2) Hang Clean + Low Hang Clean + Clean x 5

3) "Well Damn Nancy"
5 Rounds
400m Run
15 Barbell movements (95/65)

Round 1: Power Snatch
Round 2: OHS (sub to FS if needed)
Round 3: SDHP
Round 4: Clean
Round 5: Thruster

Thursday 8/30

1) Clean Grip Deadlifts 6 x 3
-1 second pause below the knee. Return the bar to the floor and reset

5 x 20 weighted russian twists

2) For Time:
30-20-10
Single DB Devils Press
15-15-15
TTB
10(8)-20(16)- 30(24)
Cal Bike

Tuesday 8/28

1) For Time:
15 Muscle-ups
10 Hang Power Cleans (225/155)
500m Row
10 Muscle-ups
5 Hang Power Cleans (255/165)
250m Row

2) For Time:
Partition as you like;
40 Strict Pull-ups
400m Farmers Carry (55s/44s)
100 GHDSU
1 mile run

Wednesday 8/29

1) Snatch Balance 8 x 2

2) OHS 4 x 3

3) Cycle through the following for 20 minutes:

4-6 Front Rack Step-ups per leg

15 Banded Adduction per leg

:10-:20 Single arm hang (use a band to help offset your weight, start heavy on the band)

15 Banded Lateral Steps each way

10-15 Bent over underhand Barbell Scap Shrugs 

4) 10 min AMRAP

5 Front Squats (185/125)

50 Dubs

Monday 8/27

1) For As long as possible
Every 2 minutes start a new round
You have 1:05 to complete the reps
10/7 Cal Bike
3 Power Snatch (95/55)
6 Bar Facing Burpees

Every round add 5#

Goal is 12+ rounds


2) 8 Rounds
Clean Grip Deadlift x 5 @ 100%
Shoot throughs using boxes at 20" x 5

Saturday 8/25

1) Ascending Weight Linda
10-1
Deadlift
Bench Press
Clean

Deadlift starts 50% of your max from Tues and 20lbs every round
Bench Press starts @50/55% of your max and add 10/5 lbs every round
Clean starts at 80% of BW and add 5lbs every round

2) 4 Rounds
25 Hollow Rocks
150foot farmers carry
:30 HS Hold

Friday 8/24

1) Santch Grip DL 6 x 3 @105+%

2) 5 x 3- 1 Push Press + 2 Jerks
5 x 10 Gorilla Row + Sumo DL

3) "Moore"
20 Min AMRAP
1 Rope Climb
400m Run
Max HSPU

-when you come off the wall, 1 RC + 400m run

Thursday 8/23

1) Triple under skill work

2) 20 min Clean Ladder
15 Wallballs (20/14)
10 Bar Facing Burpees
5 Power Cleans (155/115)
-every completed round add 10/5#

Wednesday 8/22

1) 1 1/4 Front Squat x 6-8 @95% of 1RM clean
- If this is starting to get heavy and you struggled last week, continue at 92.5% if you miss any reps at 95%

2) 15 min EMOM:
1) 10 Bench Press @50%
2) 10 Bent Over Row (light-moderate)
3) rest

3) For Time:
800m Run
60 KB Snatch (55/35)
60 KB OHS (55/35)
800m Run

Tuesday 8/21

1) 8 sets
1 Power Clean+ 1 Clean from blocks just below the knees (use plates)
-return the bar to the plates, quick reset and go

2) 1RM Deadlift 

3) 14 Min AMRAP: Keep an eye on how long round 1 takes you

40/32 Cal Row

30 TTB

20 Box Jumps (24/20)

10 Muscle-ups 

rest 5 minutes 

4) For Time: Compare to time for round 1 from #3

10 Muscle-ups

20 Box Jumps (24/20)

30 TTB

40/32 Cal Row

5) Weighted GHR 4 x 10 

Monday 8/20

1) 1 Hang Snatch + 2 OHS x 5

2) 1 RM Back Squat

3) 18 min AMRAP
200m Run
6 Single Arm Manmakers (50/35)

4) 3 Rounds:
2 minutes for max DB Step Overs (20) - you pick your weights
200m Run buy-in

rest 1 minute

:30 Max Calories on Bike

rest 1:30

Saturday 8/18

1) 5 sets
2 TnG Power Snatch
-quickly add 5-20lbs
2 TnG Snatch

2) Snatch Hi-Pull 5 x 2 @ 100+%
Snatch Deadlift 5 x 3 @ 105%

3) We had so much fun with Bar Complex Fran Monday, saw this from Chris Harris
For Time:
32 Thrusters (95/65)
32 C2B
24 Thrusters (115/75)
24 TTB
16 Thrusters (135/95)
16 Bar MU
72 Bar Facing Burpees

4) For Max Rep HSPU:
90 seconds of work, 1 minute rest
15/10 Cal Bike
15, 12, 9, 6, 3 Deadlift (225/155, 275/185, 315/205, 365/225, 405/255)
Max HSPU in remaining time

Friday 8/17

1) OHS 5 x 2
-Use 90-95% of max snatch weight. 2 second pause in the bottom

2) Hang Clean
3 x 3
3 x 2
3 x 1
-build to a heavy triple, double, single

3) 30 Cleans for time:
Alternate between squat and power- you pick the loading something in the 7-9 minute range

4) For Time:
36-27-18
GHDSU
12-9-6
Curtis Ps (135/95)

Thursday 8/16

1) 5-6 Sets:
Close Grip Bench X 6
Strict C2B Chin-ups x 6

2) For Time:
4 Rounds
250/200m Row
20 DB Snatch (50/35) (10/10)
150m Run enter through R garage door

Wednesday 8/15

1) 1 1/4 Front Squat x 6-8 @92.5% or greater of 1RM Clean

2) 10 minutes max legless rope climbs
-every 2:00 beginning at 0:00 15 GHDSU

3) 2 Rounds for reps of each movement:
1 round is:
2:30 for max Wallballs (20/14)
1:30 Rest
2:30 For Max Knee to Elbow
1:30 Rest
2:30 for Max Burpee Box Overs (24/20)
1:30 rest

Before every max effort set you must run 400m.

The goal of today is to push as hard as possible on the runs and come in and go to work at a very fatigued state.

The runs should all be less than 2:00. If you cannot run a Sub 1:45 400m when fresh cut the distance down to 350 or 300m

Tuesday 8/14

1) 8 sets
1 Power Snatch + 1 Snatch from blocks just below the knees (use plates)
-return the bar to the plates, quick reset and go


2) Deadlift 3 x 4, 3 x 2

3) For Time:
10 Rounds
30 Dubs
10 Push-ups
1-10 Power Clean (135/95)

14 min Cap

Every round add 1 PC

4) 3 Rounds:
80foot sandbag carry (150/100)
directly into Max Front Rack Hold using 105% of FS Max
10 Weighted GHR

Monday 8/13

1) 3 sets: 1 Hang Clean + 3 Jerks
3 sets: 2 Hang Clean + 2 Jerks
3 sets 3 Hang Clean + 1 Jerk

2) Back Squat 3 x 4, 3 x 2
- heavier than 2 weeks ago

3) "Complex Fran"
7 Bar MU
7 C2B
7 Pull-ups
21 Thrusters (95/65)
5 BMU
5C2B
5 PU
15 Thrusters
3 BMU
3 C2B
3 PU
9 Thrusters

4) 21-15-9
Row
9-15-21
Bike

Saturday 8/11

1)Work to a heavy 3 Rep Power Snatch

2) 10 minutes As Many Wallballs as possible
Every minute beginning at 0:00 2 Power Snatch @90% of above


3) Work to a heavy 3 rep TnG Power Clean and Jerk

4) 10 Minutes As Many GI Janes as possible
Every minute beginning at 0:00 2 Power Clean and Jerk @90% of above

5) For Time:
100 Calorie bike
every minute beginning at 0:00 5 Burpee Box Jumps (24/20)

Friday 8/10

Make-up day

Thursday 8/9

Make-up day tomorrow. Lots of good shit the last two months.  Pick something and hit it.  Feel free to make-up some lifting as well too

1) "Dr. Evil"
For Time:
30(24)-20(16)-10(8)
Cal Row
Bench Press (135/95)

6 rope climbs

20(0)-20(0)-20(0)
meter Run (200m run)
TTB

6 rope climbs
10(8)-20(16)-30(24)
Cal Row
Burpees

sub even number of bike calories if needed on equipment

Wednesday 8/8

1) 1 1/4 Front Squat x 6-8 @90% or greater of 1RM Clean

2) 5 x 3 Hang Clean
Take 75-80% of your max clean and perform 5 x 3 across

Accumulate:
75 Underhand Banded Pull aparts
1:30 Bottoms up hold - heavy each arm
20-30 Barbell Roll-outs

3) For Time:
4 Rounds
5 Hang Power Cleans (205/135)
75 Dubs
40 Air Squats

4) 5 Rounds
10 Strict Pull-ups
160ft Farmers Carry (90s/50s)
.8 Mile Bike

Tuesday 8/7

1) 8 Sets 
2 Power Cleans from Blocks just below knees (use plates)
-return the bar to the plates don't drop it, quick reset and go

2) 3 max effort ring muscle up attempts rest as needed between

3) Deadlift 3 x 3, 3 x 1
work to a heavy triple and single, not max
-Chest supported KB row 4 x 10

4) For fastest and slowest time
5 rounds new round every 3 minutes

20 KBS(70/44)
15 Box Jump overs (24/20)
10 C2B 

Monday 8/6

1) 2 Hang Snatch + 1 OHS x 5

2) Back Squat 3 x 3, 3 x 1
not a max just a heavy heavy single

-10 Strict HSPU between sets

3) 4 Rounds
300m Run
21 GHDSU
12 OHS (115/75)

Saturday 8/4

1) In teams of 3 for time:

(7500m row, 375 Cal Bike)

200 TTB
60 Sandbag to shoulder (150/100)
100 Muscle-ups
60 Power Snatches (165/115)
50 Rope Climbs
60 Hang Cleans (185/125)

One person working at a time on the chipper.  The other 2 can be on the bike and rower.  You can break this up however you like.  All work must be completed in under 1 hour

Friday 8/3

1) Push Jerk + Split Jerk x 6

2) 1 Round:
800m Run
21 Ring Dips
18 Box Jumps (20/16)
2 Rounds
400m Run
15 Push Press (95/65)
12 Box Jumps (24/20)
3 Rounds
200m Run
9 Bench Press (145/95)
6 Box Jumps (30/24)

3) 10-1
Strict Ring Pull-ups
10 GHDSU before each set

Thursday 8/2

1) 5 sets for a max complex
1 low hang pause Power Clean + Power Clean + Front Squat

2) 3 rounds of 3 minute AMRAP
3 scores

Unbroken complex
4 DB Deadlifts + 3 DB Power Cleans + 2 DB Front Squats (50s/35)
200/150m Row damper at 1

3 minute rest between rounds

Wednesday 8/1

1) 3 Sets unbroken per arm:
2 Single DB Strict Press
4 DB Push Press
8 DB Jerks

2) Every :40 for 4 minutes
-3 burpee bar MU

3) Every 90 seconds for 6 sets
8 Strict C2B
10 Strict HSPU

4) 3 Rounds for time:
20 TTB
75 Dubs
25 Wallballs (30/20)

2 minute rest between rounds

Tuesday 7/31

1) 8 Sets
2 Power Snatch from Blocks just below knees (use plates)
-return the bar to the plates don't drop it, quick reset and go

2) 5 x 2 Snatch Grip Push Press use the max from #1

3) Deadlift 3 x 4, 3 x 2
-heavier across from 2 weeks ago
-Double KB Hollow Rocks x 15 between sets

4) With a partner
For time:
3 Rounds
50/40 Cal Row or Bike (1 round on bike)
50 Devils Press (35/20)
50 Burpee Box Jumps (24/20)

21 min cap

Monday 7/30

1) 2 Hang Cleans + 2 Jerks x 5

2) Back Squat 3 x 4, 3 x 2
-heavier than two weeks ago

Between sets Heavy DB row x 8

3) 15 min Hang Clean Ladder
2 Rope Climbs
3 Hang Cleans (95/65)
200m Run

2 Rope Climbs
6 Hang Cleans
200m Run

etc.

Hang Cleans jump by 3s

4) 3 Rounds
60 Dubs
20/15 Cal Row

Saturday 7/28

A little CrossFit games action today:

1) 10 mile AB ride

2) 30 Muscle-ups for time

3) CrossFit Total

4) 9 Rounds for time
1:30 between rounds
10 Bar Facing burpees
9 Power Snatch (145/100)

Every round the number of snatches drops 1 rep and the weight goes up

155/105, 165/115, 175/120, 185/125, 195/130, 205/135, 215/140, 225/150

Friday 7/27

No 11am tomorrow 

1) 20 minute row
:30 Hard - Mouth breathing only
:30 off
:30 hard- nose breathing only
:30 off 

2) Front Squat 7 x 2 @ 95-100% of max clean

3) "Hit it and Quit it Barbara"
30 min AMRAP
20 Pull-ups
30 Push-ups 
40 Sit-ups
50 Squats

1:20 of work :40 rest x 15 

Thursday 7/26

1) Cycle through the following for 18 minutes
Single Leg RDL x 6-8
Weighted Hip Ext + Prone Row Hold x :20-:30
Plate Pinch Grip x :30
Weighted Russian Twists

2) For time:
Lift the following totals
8000/6000 lbs from ground to thigh
6000/4000 lbs from thigh to shoulders
4000/3000lbs from ground to overhead

Wednesday 7/25

1) Back Squat 3 x 5, 3 x 3
-heavier across all sets from 7/9

2) 20 min ALT EMOM:
Even: 10 HSPU (5 strict into 5 kip)
ODD: 12/8 Cal Bike (target :40 and under every round, not a sprint a paced 12/8)


3) For time:
50 KB Snatch (55/35) (25/25)
50 Alt Pistols
50 Push Press (95/65)
50 Wallballs (20/14)

Tuesday 7/24

1) 6 Sets: Every 2:30
1 Power Clean + 1 Hang Clean + 1 Clean building
+ 6 muscle-ups

2) Deadlift 3 x 5, 3 x 3
-heavier across from two weeks ago

3) 15 Min AMRAP
90 Double Unders (200 Singles)
45/35 Cal Row
35 TTB
25 Deadlifts (275/185)

Monday 7/23

1)  5 sets of the Following:
2 Below the knee hang snatch
rest :20
1 (1 second Pause Snatch, below the knee) + 1 TnG Snatch

rest as needed between sets, same goal as last Monday AHAP for set 4 and then repeat for a 5th

2) Snatch Hi-Pull 5 x 2 @ 95% of max

3) "Josie" - Partner or solo

1 mile run (alt 400)

then:

3 Rounds (split however)

60 Burpees 

12 Power cleans (155/105)

16 Front Squats (155/105)

then:

1 mile run (alt 400)

Solo is 

1 mile 

3 rounds 

30 Burpees

4 Power Clean 

6 Front Squats

1 mile run

In a vest 

Saturday 7/21

1) Snatch Balance + OHS x 5

2) OHS 3 x 3

3) 5 Rounds for time of each:
12 Toes Through Rings
6 Sandbag Over the Shoulder
8 Burpee Box Jump Over (30/24)

rest 90s

max effort per set

4) 3 rounds for time of each:
15/10 Cal Bike
15 Pull-ups
15 OHS (95/65)

rest 90s

max effort per set

Friday 7/20

1) 3000m row
(for this 4 sets of 250 easy, 250mod, 250 hard)

2) 4-6 Sets of (for max weight):
Hi Hang Power + Hang Power + Power + Hi Hang Squat + Hang Squat + Squat Clean

Accumulate 40-50 reps of seated Bicep Curls (for these let the DBs hang in hammer curl grip as your curl up rotate your forearms)


3) 15 Minute Ladder:
1 Hang Clean (135/95)
2 Double KB or DB Deadlifts (55s/35s)
3 Push- Ups
2 Hang Cleans
4 Double KB DL
6 Push-ups
etc.

Continue adding 1,2 and 3 reps to each completed set

Every 3 minutes beginning at 0:00 perform 8 Strict Pull-ups

Thursday 7/19

1) Push Jerk + Split Jerk x 4

2) Strict Press 5 x 2

3) 21-15-9
Cal Row
SOH (135/95)
Jump Overs (24/20)- PVC will be stretched out from the box, you must clear the PVC pipe*

*Any knocking down of the PVC pipe requires 25 Sit-up penalty

Wednesday 7/18

1) OHS 3 x 2 (same weight as last week)
3 x 3 (goal is to use the above weight)

2) 18 min AMRAP:
3 Rope Climbs
12 DB Squat cleans (50/35) (6/6)
400m Run

3) 5 Rounds:
20 GHDSU
10 Strict Ring Pull-ups

Tuesday 7/17

1) 2 Rep TnG Power Clean - first rep is 2 second pause above the knee

2) Deadlift 3 x 4, 3 x 2

3) For Reps:
3 minutes max burpees to 6"
- every minute beginning at 0:00 5 Hang Power Clean and Jerk (135/95)
rest 3 minutes

3 minutes max Dubs
-Every minute beginning at 0:00 4 Burpee Box Jumps (24/20)

rest 3 minutes

3 Minutes max Burpees
-every minute beginning at 0:00 3 Power Clean and Jerk (165/115)

rest 5 minutes

4) For time:
21-15-9
Double KB DL (70/55)
10-20-30
HSPU (10 is strict , 20 4/2" deficit, 30 is kip*- * anytime you break subtract 5 reps)

Monday 7/16

1) 5 sets of the Following:
1 Hang Snatch + 1 Below the knee hang snatch
rest :20
1 (1 second Pause Snatch, 2" off floor) + 1 TnG Snatch

rest as needed between sets, same goal as last Monday AHAP for set 4 and then repeat for a 5th

2) Back squat 3 x 4 80-82.5%, 3 x 2 85-87.5%
-DB Bent over row 4 x 12

3) For time:
15 Goblet Squats (70/55)
9 Bar MU
300m Run
15 Goblet Squats (55/44)
12 C2B
300m Run
15 GS (44/35)
15 Pull-ups
300m Run

4) 8 Min CoreRAP:
20 Seated L-sit Flutter kicks
:20 Plank on Toes
20 Wide leg Hip Extensions
:20 Plank pushing back on toes

Saturday 7/14

1) 2 Muscle Snatch + 3 Snatch Balance x 5

2) 3 waves of:
3, 2, 1 Hang Snatch
-increase on the 3,2,1 and start heavier on the 3 every subsequent wave

3) For time with a partner:
80 DB Snatch (70/50)
60 Muscle-ups
40 Rope Climbs

Every 5 minutes starting at 0:00
50/40 cals on the AB (25/20)
Once you are done the bike you can begin chipping away
-you must alternate who starts on the bike

4) 3-4 Rounds NFT:
10 Close Grip Bench
10 Underhand Bent over row
10 DB Skull Crushers
10 DB Bicep Curls

Friday 7/13

1) On a running clock:
0-5 Minutes for time:
3 Rounds
13 Deadlifts (185/125)
13 Bar Facing Burpees

From 5-13 for time:
1300m Run

From 13-17 For Weight:
1 RM Clean and Jerk

From 17-22 For Time:
3 Rounds:
13 Wallballs (20/14)
13 DB Snatch  (50/35) (1 extra with non dominant hand)
13 Box Jump Overs (24/20)

22-30 for time:
1300m Run

30-39 For time:
3 Rounds
13 C2B
13 Power Cleans (95/65)
13 Front Squats (95/65)
13 SOH (95/65)

2) 5 Rounds:
15 Cal Bike + 5 Sandbag over the shoulder
rest 2 minutes between

Thursday 7/12

30 min AMRAP at slightly above conversational pace: (except on the rower)
5 Bench Press (can increase weight over the 30 minutes)
8 Strict C2Ring pull-ups
80ft double front rack walk + 80ft farmers carry
20 Sprinter Sit-ups
20 Weighted Russian Twists
250/200m Row (damper at 10) directly into 250/200m row (damper at 1)
10 Weighted GHR

Wednesday 7/11

Optional:
10 minute EMOM
2 Hang Cleans round 1-3 @75% 4-6 80% 7-9 85% 10 max

1) OHS 6 x 2

2) 10 min EMOM:
5 Strict HSPU - unbroken- if you can add a deficit do so

3) For Time:
3 Rounds
50 Air Squats
7 Hang Power Snatch (135/95)
400m Run

Tuesday 7/10

1) 2 Rep Power Clean with a 2 second pause above the knee
drop and reset after the first rep x 5

2) Deadlift 3 x 5, 3 x 5

3) For time:
3 Rounds
25/20Cal Row
20 TTB
15 Burpees

:30 of work then :30 of rest until the last burpee is completed

 Rest 5 minutes

4) For time:
15 Power Cleans
12 Muscle-ups
9 Power Cleans
6 Muscle-ups

(155/105)

Monday 7/9

1) 5 Sets of the following:
2 Hang Snatch
rest :20
2 TnG Snatch

-rest as needed between sets, goal is as heavy as possible on set 4 and then repeat on set 5

2) Back Squat 3 x 5 80%, 3 x 3 85%

3) 5 rounds for Reps:
:30 KBS (70/55)
30 Rest
:30 Dubs
:30 Rest
:30 Thrusters (95/65)
:30 Rest

4) 4 Rounds NFT:
15 Good mornings
20 Unbroken DB Seated Press
25 Underhand Bent Over Row

Saturday 7/7

1) 15 minutes
160ft Sled Drag
5 Strict C2B Pull-ups
10 Parallette Push-ups
:20 Weighted side plank each side

2) Johnson
20 Min AMRAP
9 Deadlifts (245/165)
8 Muscle-ups
9 Squat Cleans (155/105)

3) With a partner:
10 Rounds each: you go I go
10 TTB
10 Devils Press (35s/20s)
20/14 Cal Bike

Friday 7/6

1) 5k Row
try to set a pace on your first 500m and then hold it, should be conservative
check the log once you are done

2) Snatch Hi Pull 5 x 2 @100%

3) Snatch DL 5 x 3 @107.5%

4) Gallant
for time
1 mile MB Run
60 GI Janes
800m MB run
30 GI Janes
400m MB Run
15 GI Janes

Thursday 7/5

1) Front Squat 5 x 3 at 80-87.5% for all sets

2) Holleyman
30 Rounds
5 Wallballs
3 HSPU
1 Power Clean (225/155)

3) 5 Rounds NFT
20 GHDSU
160ft Heavy farmers carry
10 Strict Pull-ups

Wednesday 7/4

For Time:
Glen
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Tuesday 7/3

1) Deadlift 3 x 8 heavy across

2) DB Bent over row x 12 per arm

3) Nate
20 Min AMRAP
2 MU
4 HSPU
8 KBS (70/55)

4) 4 Rounds:
20 Cal Row
15/10 Cal Bike
AFAP
rest 2 minutes between

Monday 7/2

1) 5 sets:
2 Hang Clean + 1 Jerk

2) Work to a heavy 5 Bench press

3) "Foo"
20 min AMRAP
13 Bench Press (170/120)
Then,
7 C2B
77 Dubs
2 Cleans (170/120)
28 Sit-ups

Saturday 6/30

1) Pick a lift (and make it up from this week or Snatch DL) and combine it with strict pull-ups


2) 2 Rounds:

6 Ring Muscle Ups
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24”/20″)

2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24”/20″)

2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24”/20″)

3) 

150 Double Unders

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

50 Dumbbell Thrusters (50lb/35lb)

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

150 Double Unders

Friday 6/29

1) With two barbells
1 Clean Pull @ 105% (of max clean and jerk) + 1 Clean and Jerk @90-95% of max

1 set every 2 minutes for 20 minutes

2) 3 sets:
Farmers Step ups x 8 each leg
Goblet Lateral Steps x 20 steps
MB 6" Hold x :30

3) 20 min Ladder
1 FS
1 SOH
200m Run
2 FS
2 SOH
200m run
....

Add 1 FS and SOH every round (175/120)

4) 3 Rounds
160 feet Double KB Front Rack Carry- every 40ft 5 Push Press
after the first 2 sets
80 feet sandbag drag, stand over the bag like you are going to hike a a football and pull the bag hard between your legs as you drive your hips through

Thursday 6/28

1) 3 sets
1 Power Snatch every :15 seconds for 1 minute
1 minute rest

directly into
3 sets
1 power snatch every :12 for 1 minute
1 minute rest

directly into
3 sets 1 Power Snatch every :10 for 1 minute
1 minute rest

-you can go up and down weight as needed

2) 16 min AMRAP
5 Rope Climbs
100 Dubs
50 Alt DB Snatch (50/35)

2 minute rest between rounds

Wednesday 6/27

1) 10 sets building to a heavy set by set 5
2 Second Pause Front Squat + Front Squat

2) Tabata: 8 rounds at each station consisting of :20 of work :10 rest
Score is your lowest number across the 8 rounds.  So if you do 20 air squats for 7 of the 8 rounds but only 11 on the 8th round your score is 11

Plank Hold (1 second= 1 rep)
Cal Bike
Toes to bar
No Push-Up Burpees over the bar
Air Squats
Cal Row

1 minute rest between stations

3) 3 rounds NFT:
160ft Farmers carry as heavy as possible (if its easy to go 160 with the 90s turn around and make another trip)
:40-1:00 HS Hold

Tuesday 6/26

1) Power Snatch triples no TnG
-maximum of 10s between lifts 5-6 sets

2) 5 sets
2 Snatch Hi-Pull  2 Snatch DL @ 100%
Hip Extension hold x :25
Banded pull aparts underhand

3) For Time:
400m Run
21 Bench Press (135/85)
21 Deadlifts (225/145)
400m Run
15 Bench Press (135/85)
15 Deadlifts (225/145)
400m Run
9 Bench Press (135/85)
9 Deadlifts (225/145)
400m Run

4) 50 Strict Ring Rows NFT

Monday 6/25

1) Work to a max C+J within 12 minutes

2) Every 1:15
Clean + Hang Clean + Jerk
first 5 reps 80% of #1, 2nd 5 reps 82.5%, last 5 85%

3) 10 min AMRAP
15 foot HS walk directly into max rep Strict HSPU

when you come off the wall start over with the walk (at the 5 min mark switch over to kipping)

4) 15 Min AMRAP
15 GHD or 20 Weighted Feet Anchored sit-ups (25/15) (plate on collar bone or chest, no swing)
30 Wallballs (20/14)

Every 3:00 starting at 0:00 10 Burpee Box Jump Overs (24/20)

Friday 6/22

Let's try and keep the gym looking nice today

Take some DBs outside and do some curls and strict presses

For Time:
50/35 Cal Bike
1000m Run
2000/1600m Row
1000m Run
50/35 Cal Bike