Thursday 3/1

1) Every 1:15 for 15 sets
2 Hang Snatch
-start around 70%

2) 6 Rounds
18 Wallballs (30/20)
6 Burpee Muscle-ups (or 9 strict GI janes)

3) For Time:
45/30 Cal Bike
15 Clean and Jerks (115/75)
30 TTB
15 Clean and Jerks
45/30 Cal Bike

Wednesday 2/28

1) 4 working sets Hang Clean + Low Hang Clean + Clean

2) 4 working sets Clean + Low Hang Clean + Hang Clean

3) For Time:
5 Rounds
12 Alt DB Snatch (50/35)
100m Run
5 Rounds
6 Deadlifts (315/205)
200m Run

4) 3 Rounds
25 GHDSU
20 Deadlifts (185/125)
15m HS Walk

Tuesday 2/27

1) Push Press 5 x 3

2) Cycle through the following 2-4x 

Single arm Barbell OH 1/4 rotations x 3-5*

L-sit or knee tuck on rings x :15-:20

Sandbag hold x :15-:30 - directly into pinch grip plate hold x :30 

3) 16 minute Ladder

2-4-6-8-10....

HSPU- seated DB presses 

C2B

Every 4:00 starting at 0:00 perform (400/350m Row or .6 mile bike- 1 round on bike minimum)

Monday 2/26

1) 10 sets
every 2:30 minutes increasing load
15/9 Cal Bike
3 Clusters (singles but quick)

2) Back Squat 4 x 3
-super set with bent over lateral raises
and weighted hip extension

3) 12 min AMRAP
5 Rounds
15 Air Squats
5 BBJO
5 Rounds
3 Front Squats (205/135)
30 Dubs

4) Abrap

Friday 2/23

Up to you on what yo want to do today.  If you want to just train through the open Fridays will be light ish but still work

1) Clean and Jerk 6 x 2 

-both singles

2) Back Squat 4 x 3

-moderate/heavy

3) Cycle though for 15-20 minutes

5-10 Barbell roll outs

10 Step Back Elevated banded distraction lunges per leg (add weight if possible)

10 Weighted scapular retractions (weight between feet)

15 Underhand banded pull aparts 

4) For Time:

3 Rounds

5 Rope Climbs

25 Burpees 

500m Row

rest 2 minutes between rounds 

Thursday 2/23

1) take this really easy steady state:
30 min AMRAP
8 Double DB PC (50/35)
8 Double DB walking lunge
1 mile bike (55-60/47-52 rpm)

Wednesday 2/21

1) OHS 6 x 2

2) 21 min ALT EMOM:
1) 6-10 Strict Pull-ups
2) 6-10 Strict HSPU
3) 2 Man Makers (50/35)

3) For time:
20 Bar MU
40 SOH (115/75)
60 Wallballs (20/14)
800m run

Tuesday 2/20

1) Deficit Deadlifts 5 x 3
-Banded hip work

2) For Time:
9-1
Power Cleans *
-200m run after each set

*Start at 115/85 add 20/10lbs every complete set

3) 21 EMOM:
1) 15 GHDSU
2) 3-6 Sandbag cleans
3) 10 Burpee Box Jump overs (24/20)

Monday 2/19

1) 10 sets
Every 2:30 minutes increasing load
15/9 Cal Bike
3 Snatches (singles but quick)

2) Front Squat 4 x 3
-Super set with 6-8 weighted strict chin ups + 6-8 weighted strict dips

3) For Time:
6 Rounds
10 Single DB OHS (50/35) (all 10 reps 1 arm switch arms each round)
10 TTB
40 Dubs

4) 3 sets:
Max Effort Alt DB Seated Strict Press
-go light ish should get 10 minimum first set

Saturday 2/17

1) Power Clean choice is yours (heavy single or cycle reps)


2) For Time:
5-4-3-2-1
Rope Climb
Clean and Jerk (145,165,185,205,225/100,115,125,135,155)

3) Every 3 minutes for 6 sets
20/14 Cal Bike
3 Bear Complex- You pick the weight, you cannot string movements together

4) NFT 

3-4 rounds

6-10 Sandbag RDL 

Barbell Rollouts x 8-10 

Friday 2/16

1) Hi Hang + 2 Hang Snatch x 5

2) 16.1
20 min AMRAP
8 OH Lunges (95/65)
8 Bar Facing Burpees
8 OH Lunges
8 C2B

3) 8 Rounds NFT
4 Bench Press
8 Bent over row

4) Ab-Rap

Thursday 2/15

1) 5 Rounds for time of each:

New Round every 5 minutes

15/9 Cal Bike

300m Run (to the generator)

20/15 Cal row

2) 3-4 Rounds NFT 

KB Wind mills x 5/side

Turkish Get-ups x 5/ side

Wednesday 2/14

1) Clean Grip RDL 4 x 8 heavy

2) Alternating Order: 4-6 rounds depending on your time - Can be done after the workout if you like
6 Muscle ups
8 Double KB Clean and Jerk (you choose weight)
15/10 Cal Bike
rest 2 minutes

3) In teams of 2 

20 min AMRAP

14 Rainbow Wallballs (20/14)- P1 does a wall ball and throws it off the wall to P2 and then he/she does a wallball

14 Synchronized KBS (55/35)- both OH at same time

14 Alternating Box Jumps (24/20) - P1 Jumps on box, as soon as they are off the box P2 Jumps

14 Alternating Push Press (95/65)- P1 Push presses while P2 holds front rack

14 Alternating MB Sit-ups (20/14)- Both do a sit-up at same time, 1 person does it with the ball and then passes it 

4) Post workout shoulder prehab:

2-3 rounds 

Lying on your side: 10-15 ext rotations with 2.5lb weight- each side

With a band attached to the rig-kneeling scapular elevation + shoulder Ext x 10 each side

:30 T-spine can opener- on foam roller or MB hold a KB overhead 

Tuesday 2/13

1) 5 sets as heavy as possible
2 Hang Clean + 1 Jerk

2) Cycle through the following 4x
FR Bulgarian Split Squats x 6
Double OH Walk x 1 length
Strict Pull-ups x 12

3) For Time:
40/30 Cal Row
30 TTB
30 Front Squats (135/95)
30 TTB
40/30 Cal Row

4) GHR 4 x 10

Monday 2/12

1) Work to a max Snatch for the day

2) 1 minute after max snatch complete for time:
2 TnG snatch at 90% of above
3 TnG at 85%
4 TnG at 80%
5 TnG at 75%
6 TnG at 70%

3) deadlift 2 x 12
Banded Pull aparts underhand 2 x 25

4) 18 point double zero
FT:
21-15-9-15-21
Alt DB Snatch (50/35)
Lateral Burpees over DB

5) 21-15-9
Cal Bike
15-12-9
Push Press (135/95)

Saturday 2/10

1) Quickly work to a heavy triple Back Squat

2) From .com 2/1/18
20 min AMRAP
25 Burpees
15 Body weight back Squats

3) 12 min AMRAP
2 Rounds of:
10 C2B
8 Devils Press (40/30)
2 Rounds of
10 TTB
12 Alt DB Snatch (50/35)

Friday 2/9

1) Deficit Deadlift 5 x 5
+ 10 box jumps after each set
rest as needed

2) Strict Press 5 x 5

3) 15.3

14 min AMRAP

7 Muscle-ups

50 Wallballs (20/14)

100 Double unders 

4) How every many muscle-ups you were short of 35 thats how many you have for the following 

X muscle ups left divide by 4 

4 Rounds for time:

20 GHDSU

12 DB Power Cleans (50/35)

X muscle ups 

Thursday 2/8

You can jump in with the class for the 3 x 3min max row

Over the course of the class complete all of the following 3x:

20 Elevated Step back banded distraction weighted Lunges (ESBBDWL) lol (10/10)

100ft heavy farmers carry

10 Wall angels 

3 min Row for max distance

-Set rower for time to count down

1st row damper at 1, 2nd row damper at 5, 3rd row damper at 10

Or you can go:

Every 2:30 for for 8 set

3 rope climbs 

4 Cleans (185/125)

20/14 Cal Bike 

Alternate directions each round 

Wednesday 2/7

1) Snatch Singles
Rd 1: 1 Snatch every 10 seconds for 1 minute
rest 1 minute
Rd 2 : 1 Snatch every 12 seconds for 1 minute
rest 1 minute
Rd 3: 1 Snatch every 15 seconds for 1 minute
rest 1 minute
Rd 4: 1 Snatch every 20 seconds for 2 minutes
rest 1 minute
Rd 5: 1 Snatch every :30 seconds for 2 minutes
rest 1 minute
Rd 6: 1 Snatch ever :45 seconds for 3 minutes

-Every round increase weight

2) Snatch DL 4 x 3 @ 105%

3)  18 Min Alt EMOM:

1) 10-14 Alt DB Bench Press 

2) 6-10 Strict Rope Pull-ups (or 10-14 single arm ring rows)

3) 8-10 Half Turkish Get-ups (4/4 5/5) With the KB overhead sit-up and hip pop then back down

4) 10 Min Ladder:

2 Power Snatch (95/65)

2 Burpee Box Jump Over (24/20)

4 Power Snatch

4 BBJO

...

Tuesday 2/6

1) Back Squat 2 x 10
- to get an idea of where to start go 20-30lbs heavier than 1/27 for your first set2

2)32 Alt Pistols 

24 KB Snatch (55/35) (12/12)

16 Bar Muscle-ups (20 C2B GI Janes) 

32 KBS (55/35)

64 Air Squats 

At the 16:00 

7 min ABRAP

10 Straight Leg Raises (try to keep heels off the ground)

20 Plank Hip Touches 

3) 30 min Bike

Monday 2/5

1) 5 sets
4 Clean Deadlifts + 3 Cleans + 2 Jerks
-Doesn't have to be unbroken except for the last clean and 2 jerks

2) 5 sets of
Power Clean + Split jerk
-For this pause 2 seconds above the knee, pause 2 seconds in the catch of Clean, Pause 2 seconds in the dip of the jerk, pause 2 seconds in the catch of the split jerk

3) 5 Rounds for time:
50 Double unders (75 Singles)
10 Clean and Jerks (115/75)
25/20 Cal Row or 20/16 Cal Bike (you must do a minimum of 1 round on the bike)
Rest 2 minutes between rounds
Score is total time minus 8 minutes of rest

4) 50 4/2" deficit HSPU
-AFAP start strict and when those go away kip the rest