Saturday 3/31

1) Deadlift 10 x 3

2) 30-40 Strict C2B
-Do these with a hip band around your ankles and spread your feet as wide as possible and hold them there, while you do your pull-ups

3) 20 min AMRAP
12 Cal bike
7 burpee DB deadlifts (70s/50s)
2 Rope climbs (1st legless)

1 min rest between rounds

For burpee, do a pushup on the DBs touching chest then finish standing locked out with DB

Friday 3/30

1) 1 RM Clean

2) Front Squat 3 x 2-3 @1RM clean weight

3) "Elizabeth"
21-15-9
Cleans (135/95)
Ring Dips

4) 25-35 Deficit negative HSPU
(6"-8" and try to control descent for 5 seconds- especially at the bottom.)
Kick off or kip up but the more important aspect is the 5 seconds down

-Between sets mix in some GHDSU

Thursday 3/29

Rest day or (or take it easy with the class workout)

1) For max reps each run

1:30 On 1:30 rest 

2 rounds at @ 90/60 

20/14 Cal Bike

max Alt DB Snatch in remaining time 

2 rounds @80/55 (kb)

20/14cal Bike Max Alt DB snatch 

2 Rounds @70/50

2 Rounds @60/40 

2 Rounds @ 50/35 

Wednesday 3/28

1) Back Squat 10 x 4
- this should be uncomfortable and take a while

2) "Barbara"
5 Rounds 

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats 

Rest 3 minutes between each round 

Score each round individually but for white board purposes put total time up there including rest

Tuesday 3/27

1) RDL 4 x 10 (slightly heavier than last week)

2) Work to a heavy 5 rep TnG Power Clean and Jerk

3) "Grace"
30 Clean and Jerks (135/95)

rest 5 minutes

4)  For Time of each: Sprint
5 Rounds
20/15 Cal Bike
8 Muscle-ups
-rest 1:1

Monday 3/26

1) 5 sets of the following complex
Power Snatch + Hang Power Snatch (drop) Power snatch + Hang Power Snatch

2) Deadlift 5 x 5
- ME L sit before each set

3) Accumulate 50 Strict HSPU

4) "Ghost"
6 rounds for max reps
1 min Row Cals
1 Min Burpees
1 Min Dubs
1 min rest

Friday 3/23

1) 5 Sets cycling through
Deadlift x 4-6 heavy
StrictC2B x 7-10
Strict Box Dips (two boxes) x 12-15

2) 6 Rounds for fastest and slowest times 

New Round every 3 minutes 

8 TTB

10 Alt DB Snatch (50/35)

12 Wallballs (20/14)

17/14 Cal Row

-Goal is everything unbroken and quick transitions 

3) Coach led Mobility

Everyone enjoyed this last week: 3 minutes of Barbell mash, quads. IT, adductors + 3 mins of hamstring mash in rig

1:30 min elevated spiderman lunge with twist (for this do a spiderman lunge with your front foot elevated on a plate or yoga block)

1:30 Half straddle holding toe- try and put forehead to knee

1:30 kneeling split 

1:00 Overhead forward lat. Keeping arm straight walk out and kneel with your R arm getting pulled back by band switch

1:00 Pec Crossover 

Thursday 3/22

Take 2

1) 10 x 1 Heavy Snatch Singles

2) Cycle through the following for 20-25 minutes : No Measure

Back Squat x 6 reps (progressive loading)

Alt DB Bench x 12-16 (your choice on where to hold, next to chest or out in front)

Barbell Hip Thrusts x 10 

Alt KB Bent over row x 12-16

3) 8 Min AMRAP:

2 Power Snatch 

4 Cleans 

-You choose the loading. You can go lighter power snatch if needed and then heavier clean 

I would recommend somewhere in the 155-165/105-115 for both lifts, move and make it hurt 

Wednesday 3/21

1) 10 x 1 Heavy Snatch Singles

2) Cycle through the following for 20-25 minutes : No Measure

Back Squat x 6 reps (progressive loading)

Alt DB Bench x 12-16 (your choice on where to hold, next to chest or out in front)

Barbell Hip Thrusts x 10 

Alt KB Bent over row x 12-16

3) 8 Min AMRAP:

2 Power Snatch 

4 Cleans 

-You choose the loading. You can go lighter power snatch if needed and then heavier clean 

I would recommend somewhere in the 155-165/105-115 for both lifts, move and make it hurt 

Tuesday 3/20

1a) RDL 4 x 10
1b) Front Racked Step-up 4 x 10 (5/5)

2) 3 Sets
15-20 Strict Dips
2 Legless RC (legless up and down)


3) With a partner work for total reps:

3 different Max effort stations with a large buy-in 

8 Minutes at each station 1 minute transition between stations 

#1 ME MB sit-ups (passing back and forth, both do a sit-up at the same time one with the ball one without) 

Buy-in 160 KBS (55/35) 

#2 ME Burpees over the rower 

Buy-in 1600m/1200m Row 

#3 ME Rope Climbs (prone to stand x 3= 1 rope climb, or 10 jumping pull-ups =1 RC)

Buy-in 150/110 Cal Bike 

Monday 3/19

1) 5 sets
1 Clean + Push Jerk + Split Jerk + 1 Clean

2) Thruster 5 x 3
- out of the rack

3) 3 Rounds for total reps:
:40 Max Effort at each station :20 rest
DB Thrusters (50s/35s)
C2B
Double Unders
V-Ups
No Push-up Burpees

4) For Time:
100 Cal Bike
25 Muscle-ups

(split however you like) 

Friday 3/16

1) Every 2 minutes for 10 rounds
Snatch ladder

Round 1 = 1 snatch
Round 2= 2 Snatch
etc.

use about 80% goal is 10 reps in the last 2 minutes

Once you finish your required snatch numbers spend the rest of the 2 minutes on the bike at a recovery pace

2) Back Squat 6 x 3

Thursday 3/15

1)Score Fastest and Slowest time:
New Round Every 4 minutes: 5 rounds-8 rounds if you have time
25/20 Cal Row
7 Power Clean and Jerks (115/75)
10 Burpee Box Jump Overs (24/20)

Wednesday 3/14

1)Every Minute for 18 minutes
Power Clean + Hang Clean
-Build over the 18 sets

2) Sprint intervals:
Every 3 minutes for 6 sets
10 Thrusters (105/70)
10 C2B
10 Bar Facing Burpees

3) 5 Rounds
15 GHDSU
6 Sandbag over shoulder

Tuesday 3/13

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

2) For Time:
50 Ring Dips
50 TTB
50 SOH (95/65)

Every 2 minutes beginning at 0:00 perform 2 rope climbs

3) 15 minute consistent pace AB ride

Monday 3/12

1) Every 2:30 for 10 rounds
15 Cal Bike
3 Cleans + 3 Jerks
-Can do 2 singles then 1 clean + 3 jerks

2) Clean Pulls 4 x 3 @ or above 100%
-Banded Lateral Steps 4 x 10 steps

3) 20 min Partner AMRAP:
100/80 Cal Bike
80 Wallballs (20/14)
60 Deadlifts (225/155)

Friday 3/9

1) Hang Snatch 5 x 3 

2) OHS 5 x 2 

3) 3 Rounds

35 Ait Squats

30 Sit-ups

25 Burpees 

20 KBS (55/35) 

4) Coach led mobility:

1:00 Twisted Lizard 

1:30 Half Saddle (medal under your back if needed)

1:30 Forward groin (in butterfly stretch try and lean forward and put your elbows or head to floor) 

1:30 Banded hamstring 

1:00 Sleeper stretch 

1:30 Cliff hanger 

Thursday 3/8

1) Deadlift 6 x 5

-Today score the average weight you deadlift across all 6 sets 

2) 13 min weight ladder 

5 Power Snatch 

10 Box Overs (24/20)- step or jump 

You pick the weight and jumps. Indicate starting and finishing weight and number of rounds + any additional reps 

3 Rounds NFT:

20 Hanging Flutter Kicks (or seated 6" hold flutter kicks)

30 Russian Twists 

4) GHR 4 x 10 

Wednesday 3/8

1) 5 sets: for time on each
10 HSPU (goal is all 10 strict, or open with strict and then kip)
2-4 Muscle-ups + 6-8 Dips (lock out 10 times so 2 MU + 8 dips)
rest as needed between sets

2) For Time:

4 Rounds

10 Pistols (weighted elevated step back lunges) 

12 Single Arm DB Jerks (40/30) (6/6)

14 Pull-ups

16 Push-ups

18 Single KB DL (55/35) (9/9)

3) 3 Rounds for time of each:

15 SDHP (95/65)

30/22 Cal Bike 

new round every 5 minutes. Sell out on the bike

Tuesday 3/6

1) Front Squat 4 x 4

2) With a partner for time:

60 Cleans (185/125)

150/120 Calorie Row 

Before starting partners must determine their rep schemes and they will be held to that

For the cleans you can do:

1 and 1, 2 and 2 or 3 and 3

For the row you can do 15/15, 12/12 or 30/30, 24/24

3) 5 Rounds 

Unbroken: 6 DB Power Cleans + 6 DB Thrusters (50/35)

30 Double Unders 

Monday 3/5

1) Every 2:30 for 10 sets increasing weight
15/9 Cal Assault Bike
3 muscle-ups
2 Power Snatch

2) Accumulate
30-40 Strict Pull-ups
30-40 Strict Dips
30-40 Banded Hip ext

3) For total reps
5 rounds :30 on :30 off
Push Press (you choose weight 75/55- 135/95, aim for 15+ per round
Box Jumps (24/20)
Toes Through rings

Friday 3/2

Just like last week. Your call on how you approach today. You can do some walk throughs of 18.2 or just treat it like a normal training day.

1) Every :30 for 30 lifts 

1 Power Clean and Jerk 

-somewhere in the 65% area 

2) Every 5 minutes for 5 sets:

-at 80% effort 

5 Strict C2B or Pull-ups

Up and back farmers carry 

10 Double KB or DB deadlifts 

10 Burpee Box Jumps (24/20)

With remaining time in the 5 minutes row or bike at 60% effort.  Think cool down pace

3) Tabata: Hollow rocks 

-in the 10 second rest do 5 supermans