Wednesday 5/2

1) Front Squat 3 x 3, 3 x 1, 3 x 1
-building to a heavy single

2) 5 x 7-12 Strict HSPU
5 x 8 GHR

3) Ruckus Murph
For Time with a partner:
Two 1 Mile Runs
100 Pull-ups
200 Push-ups
300 Air Squats

-One partner does their 1 mile while the other does the gymnastics
switch miles and pick up where gymnastics left off

Tuesday 5/1

1) 5 sets
2 Hang Power Cleans (drop bar)
2 Power Cleans

2) Snatch DL 4 x 3
-Strict Chin-ups 4 x 8-12

3) 3 Rounds NFT:

20 Alt Bent Over KB Row (10/10)

:20 Front Rack Hold (@ >100% of Max FS)

4) For Time:

4 Rounds:

2 Rope Climbs

10 Power Cleans (115/75)

40 Dubs (80 singles)

20/16 Cal Row

rest 2 minutes between rounds 

Score is total time minus 6 minutes of rest 

Monday 4/30

1) 6 Sets of the following:
1 Strict MU + 3 Kipping directly into
Snatch + Hang Snatch (building)

2) Cycle through for 15 minutes

Bulgarian split Deadlift x 5-6 each leg- Building on the weight from last Monday 

Heavy DB Alt Shoulder Press x 7-9 per arm (hold the non working DB OH)

Double KB Hollow Rocks x 20-25 (hold 2 KBs directly over your shoulders)

3) 16 Min AMRAP

10 Push Press

15 Back Squats

200m Run

15 Push Press

20 Back Squats

400m Run

(115/75)

4) 15 min moderate bike Ride 

Saturday 4/28

1) OHS 5 x 2- 5# heavier than tues

2) For Time:
10-20-30-40-50
Wallballs

Before each set of wall balls perform 1 Round of DT using Dumbbells (50/35s)


3) For Time:
20 Bar Muscle-ups
40 Alt DB Snatch (80/50)
60 Cal Bike

Friday 4/27

1) Clean and Jerk to a max for the day

2) Take 75-80% of your max CJ and
10 min EMOM
Hi Hang Clean + Hang Clean + Clean

3) 18 min AMRAP
10 GI Janes
3 Hang Cleans (205/135)

4) 3 Rounds
25 GHDSU
25 Cal Row
25 Ring Dips

Thursday 4/26

1) Back Squat 4 x 6, 2 x 2

2) 800m Run

60 Alt DB Snatch (50/35)

800m Run

3) Cycle through the following for 15 minutes:

4-8 Alternating grip rope pull-ups (or alt rope static hang)

5-6 Slow and controlled Reverse Flies on Rings 

Backwards sled drag 1 way (heavy)

:30 HS Hold 

Wednesday 4/25

1) 5 sets Snatch + Power Snatch + Snatch

2) Deadlift 7, 3, 7, 3, 7, 3

-Banded lateral steps 4 x 15 

-Banded Psoas March 4 x 20 

3) Climb as high as possible:

Death By AB Cals

10/7 add 1 calorie every minute (goal is a minimum of 4 minutes completed scale the opening number if needed)

4) Death By Row Cals

5/4

Add 5/4 calories every completed minute (goal is a minimum of 4 minutes completed scale the opening number or the increase if needed)

Rest as needed between 

Accumulate 75 Weighted sit-ups during rest or after 

Tuesday 4/24

1) OHS 5 x 2

2) Moderate Snatch Balance 6 x 1

3) 3-4 sets

Seated Alt DB Press x 12 reps total (non working DB should be held Overhead)

Double Barbell Farmers carry x 2 lengths (these will be tricky start light)

Weighted Hip Ext Hold x :30 

4) 15 min AMRAP

300m Run

9 Pull-ups

12 HSPU 

Monday 4/23

1) 6 sets of the following:
1 Strict MU + 2 Kipping + Clean Complex (Clean + Hang Clean)
rest as needed between sets

2) 15 minutes 

Bulgarian split Deadlift x 5-6 each leg (increase from last week)

Heavy DB Bent over row x 6-8 each arm (same DB or KB from 2 weeks ago)

Double KB Hollow Rocks x 15-20 

3) 3 Scores

4 min AMRAP

24 Dubs (50 singles)

6 Power Snatch (95/65 or heavier if you can go unbroken)

rest 1 minute

5 min AMRAP

4 Manmakers (40/30)

9 Box Jumps (24/20)

rest 1 min

6 min AMRAP

7 TTB 

11 Air Squats 

Saturday 4/21

1) Front Squat 5 x 3
Heavy DB Bent over row 5 x 8-12

2) For Time:
10 Cleans at the following %s
65, 70, 75, 80

- every 2 minutes starting at 0:00 15 unbroken TTB (if you can't make 15 drop to 10)

12 minute cap

3) AGQ #1
For time:
4 Thrusters (135/95)
1 Rope Climb
8 Thrusters
2 Rope Climbs
12 Thrusters 3 RC

Friday 4/20

1) Snatch DL + Snatch Pull + Power Snatch x 7

2) RDL 5 x 5 go heavy
Single Leg DB Hip Bridges (place the DB high on hip) 5 x 8 per side
Hanging Scap Retractions 5 x 10 (add weight if possible)

3) For Time:
500m Row
25 Bar Facing Burpees
50 Power Cleans (95/65)
25 Bar Facing Burpees

4) 250 Cal Bike
:20 on :40 off

Thursday 4/19

4 Rounds
Ring Rows (feet on box) x 8-12
Wall Walks x 2
Straight leg Raises x 10 + 20 Flutter Kicks

Climb as high as possible in 15 minutes :
30 Dubs
3 Muscle-ups (6 C2B or 7 Pull-ups)
6 SOH (95/75)
Every completed Round add 10/5lbs to the SOH

Wednesday 4/18

1) Front Squat 6 x 2
-2 second pause in the bottom of each
-start at 75%

2) Goblet Side Step-ups 4 x 12 (6/6)

Goblet Banded Lateral Steps 4 x 12 (holding a KB in goblet position keep your core tight as you laterally step)

Weighted Plank 4 x :30 

3) For time:

4 Rounds

400m Run

50 Air Squats 

Tuesday 4/17

1) 6 sets
20/14 Cal Bike within 1 minute
5 TnG Power Clean within 1 minute
1 minute rest

build over the 6 sets

2) 60 Strict Pull-ups
15 Pull-up, 15 Alt Grip L on top, 15 Alt Grip R on top, 15 under hand

3) 15 min AMRAP
30 Sit-ups
25 KBS
20 Box Jumps
15 Push-ups

-If you are feeling frisky you can scale up to GHDSU and Ring Dips

Monday 4/16

1) Snatch Complex x 5
Snatch DL + Snatch Pull + Hang Snatch (drop bar) Snatch DL + Snatch

2) Cycle through for 15 minutes

Bulgarian split Deadlift x 5-6 each leg- Building on the weight from last Monday 

Heavy DB Alt Shoulder Press x 5-7 per arm

Double KB Hollow Rocks x 12-17 (hold 2 KBs directly over your shoulders)

3) For Time:

500m Row

25 Bar Facing Burpees 

50 OHS (75/55)

25 Bar Facing Burpees 

Saturday 4/14

1) Segmented Power Clean and Jerk for load x 6
-Pause below + above the knee + Pause in the dip + pause overhead

2) Deadlift 6,2,6,2,6,2
first set of 6 should be around 75% and set of 2 85% then add 10-15 lbs every subsequent set

3) For Time:
5 Rounds
21 Cal Bike
15-12-9-6-3 (clean and jerk 135/95, 155,105, 185,125, 225/155, 255/165)
3 Rope Climbs

4) Superset: x 4
Strict Ring Dips + Deficit Push-ups
ME Effort
-rest as needed between during rest ME unbroken hollow rocks

Friday 4/13

1) Back Squat 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2
-rest exactly 2 minutes between sets

2) 5 Rounds for time of each:

New Round every 8 minutes

400m Run

15 Burpee Box Jump Overs (24/20)

500/400m Row

3) 40-50 Strict C2R pull-ups

Thursday 4/12

1 ) Every Minute for 5 minutes

3 Pausing Snatch DL (pause below knee) you can drop and reset

Every Minute for 5 Minutes

2 Snatch Hi Pulls

rest 2 minutes

Every 2 minutes for 4 sets

7 TnG Power Snatch

2) 10 Min AMRAP

10 Push Press (75/55)

15 GHDSU

100m Run

Wednesday 4/11

1) Front Rack Lunges 4 x 10 (5/5)

Banded Lateral Steps 4 x 15 each way

Banded Adduction 4 x 15

2) For Time:

4 Rounds

25 Wallballs (20/14)

12 Deadlifts (185/125)

12 Pull-ups

rest 90 seconds between rounds

3) For time:

2000m row

rest 3 minute

1500m row

rest 2 minutes

1000m row

Tuesday 4/10

1) Snatch Balance + OHS x 5

2) 12 Min ALT EMOM:
Even: 1 min Strict HSPU (8-10 heavy seated Z-presses OR Deficit Dive Bombers)
Odd: :50 Max Distance farmers carry (set your KB or DBs up close to HS area)

3) For Time:
100 Dubs
5 Manmakers (50s/35s)
90 Dubs
7 Manmakers (50s/35s)
80 Dubs
9 Manmakers (50s/35s)

4) 4 Rounds for Quality
2-3 Strict Dips + :10 Ring Support with wrists turned slighty out + 2-3 Strict Dips + Support hold
:30 Supinated Ring Row Hold at the top
5 Deficit RDL

Monday 4/9

1) Clean and Jerk Complex
5 sets:
Clean DL + Clean Pull + Hang Clean + Push Jerk (drop bar) Clean DL + Clean + Split Jerk

2) 4- sets
Bulgarian split Deadlift x 5-6 each leg
(https://www.youtube.com/watch?v=n9tWR8qWsig
Heavy DB Bent over row x 5-6 each arm
Double KB Hollow Rocks x 10-15 (hold 2 KBs directly over your shoulders)

3) 18 Min Partner AMRAP
30/22 Cal Bike
40 TTB
50 Alt DB Snatch (50/35)

4) 4 Rounds for quality:
2-3 Strcit pull-ups + :10 single arm hang L + 2-3 Strict Pull-ups + :10 single arm hang R
2-3 Wall walks
20 Cossack squats

Saturday 4/7

1) Snatch Hi Pull 5 x 2 (drop and reset)

2) Deficit Snatch DL 5 x 2

3) With a partner:
For time:
40 Power Snatch (135/95)
30 Muscle-ups
80 Cal Bike
30 Power Snatch (160/110)
20 Muscle-ups
90 Cal Bike
20 Power Snatch (185/125)
10 Muscle-ups
100 Cal Bike

Friday 4/6

1) 3 sets 1 clean + 3 jerks
3 sets 2 clean + 2 jerks
3 sets 3 clean + 1 jerk

2) 1 RM FS

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

4) Core work

Thursday 4/5

1) For Time:
10-1
Bench Press (increase in load each set)
Strict Pull-ups

.5 mile moderate bike after each set

Wednesday 4/4

1) Snatch complex
5 sets
1 Snatch DL + Snatch hi-Pull + Hang Snatch (drop the bar) + Snatch

2) 8 Rounds 
5 Back Squats (@ around 70%)
2 Rope Climbs 
20/16 cal Row or 20/15 Cal Bike - 3 rounds minimum on bike

90 seconds rest 

3) GHR 4 x 10
Barbell Hip Thrusts 4 x 10 

Tuesday 4/3

1) Ring Complex:
3 Strict C2Ring pull-ups + 2 Kipping Muscle Ups + 3 Strict Dips
-perform a set every 2 minutes for 10 sets or failure 

2) 4-5 Rounds: 20 minutes 

:30 Bike (10s easy/10 ME/10s easy)

Front Rack + Farmers KB walk (switch after 1 length)

Single Leg KB RDL x 8 each leg (heavy) 

10 Strict TTB or Straight leg raises 

3) "DT"

5 Rounds

12 Deadlifts

9 Hang power Cleans 

6 Jerks 

(155/105)

Monday 4/2

1) Clean and Jerk complex
-5 sets 1 Clean DL + Clean Pull drop Clean + Push Press + Jerk

2) Front Rack Step-ups 4 x 5 per leg
-15-12-9-6 parallett HSPU

3) "Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Jerks
20 OHS
20 Front Squats

(95/65)

Every minute starting at 0:00 perform 4 burpees