Saturday 6/2

1) Power Clean:
Hang Power + Low Hang Power + Power
-use this a warm-up

2) 3 rep Power Clean
1st rep pause immediately after you pull off the floor
2nd rep pause just off the floor when returning to the ground, after rep 2 drop the bar and reset
3rd rep Power clean

3) 15 min AMRAP
4 Bar Muscle-ups
6 Clean Grip Deadlifts (275/185)
8 Burpee Box Jump Overs (24/20)

4) For Time:
21-15-9
Cal Bike
TTB
SDHP (95/65)

Friday 6/1

1) Quickly work to a max snatch for the day

2) Take 80% of above and hit 5 x 3 (not TnG)
-After each set do 2 reps of a heavy close grip bench

3) 10 Rounds for time:
30 Dubs
5 DB Snatch R
5 OHS R
5 DB Snatch L
5 OHS L

(50/35)

4) 4 rounds NFT:
15 Underhand bent over row
5 second negative, 5 second pause, 5 second ascent Double KB front squat x 3 reps
15 GHR

Thursday 5/31

On a running clock

0-6 minutes
1 K Row

6-20 Minutes
14 min AMRAP
12 unbroken TTB
150m Run
enter through the R garage door

if you break run a 300m Penalty run (to the generator)

rest until 24:00

1K Row for time

Wednesday 5/30

1) Clean + Hang Clean + Push Jerk + Split x 5
-heavier than last tuesday 

2) 7 Sets Building on Both
1 1/4 Front Squats (heavier than last week across)
5-10 Weighted Strict Pull-ups

3) 5 rounds for total Bar Facing Burpees 
3:30 minute round. 2 minutes of work 1:30 rest 
4 Hang Power Cleans 
6 SOH
8 Front Squats 

Max Bar Facing burpees in remaining time

(165/115)

Tuesday 5/28

1) Snatch Hi-Pull 3 x 2
5# heavier than last week
Snatch Hi Pull 5 x 1
5-10# heavier than above

2) Snatch Grip DL 5 x 2 @ or above 107.5%

5 x 10 Lateral Goblet Steps each way

3) 5 Rounds for time:
15 GHDSU
10 Deadlifts (185/125)
20/15 Cal Row

1 min rest between rounds

Score is total time

Monday 5/28

"Murph"
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile run

Saturday 5/26

1) 6 sets building
2 Rep TnG Power Clean
3 Rep Deficit Strict HSPU
-go right from the cleans into the SHSPU

2) 8 rounds for time of each:
New round every 5 minutes
(switch directions each round)
25/20 Cal Bike
6 Muscle-ups
9 Clean and Jerks (155/105)

Friday 5/25

1) Snatch waves
3 rounds
4,3,2 TnG squat- rest 90 seconds between sets and 2 minutes between rounds
-get heavier as you go

2) Back Squat 2 x 8 (up front last week)

3) "Kylo Ren"
6 Rounds
2 min AMRAP
15 Wallballs (20/14)
10 Power Snatch (75/55)

2 min rest between rounds - you must complete 12 TTB and 12 Burpees to earn your rest and continue on to the next 2 min AMRAP

Thursday 5/24

1) 15 min EMOM
1- Underhand bent over row x 10
2- Goat movement #1
3- Goat movement #2

2) 12 min AMRAP
200m Run
2 Rope Climbs

Wednesday 5/23

1) Deficit Deadlifts 6 x 2
-Banded Goblet Lateral Steps 6 x 12 each way

2) 75 Air Squats
60 Sit-ups
450/375m Row or 30/20 Cal Bike*
30 Deadlifts (225/155)
450/375m Row or 30/20 Cal Bike *
60 Sit-ups
75 Air Squats

*You must do one of each, you can row on the way up but must bike on the way back down or vice versa

3) 4 sets for time of each:
10 Close Grip DB Bench
10 Bag Facing Burpees
10 Sandbag over the shoulder (150/100)

rest 2 minutes between rounds

Tuesday 5/22

1) Clean + Hang Clean + Push Jerk + Split x 5
-heavier than last week

2) 7 Sets Building on Both
1 1/4 Front Squats (heavier than last week across)
6-10 Weighted Dips

3) For Time:
3 Hang Cleans
2 Front Squats
4 SOH
40 Double unders
20 HSPU
40 Double Unders
3 Hang Cleans
2 Front Squats
4 SOH
40 Double unders
20 HSPU
40 Double Unders
3 Hang Cleans
2 Front Squats
4 SOH

I see this as being at (185/125) but you can make it your choice and go lighter 50% of Max CJ or heavier 60% of max CJ

Monday 5/21

1) Snatch Hi-Pulls 5 x 2
10-15# heavier than last tues

2) Snatch Grip DL 5 x 2 @or above 105%

3) 12 min AMRAP
10/7 Cal Bike
2 Turkish Get-ups per arm
10 Hip openers
5 Strict Pull-ups
15 Underhand Pull aparts

4) "Double Helen"
For Time
3 Rounds
800m Run
42 KBS (55/35)
24 Pull-ups

Saturday 5/19

1) Work to a heavy triple power snatch

2) Regional Event #4

2 Rounds
10 Power Snatch (175/125)
12 Bar facing burpees
2 Rounds
10 Power Snatch (115/75)
12 Bar facing burpees

3) Regional Event #5
For Time:
50 HSPU
50 TTB
50 Cal Bike
50 DB Step overs
50 Ft R arm OH Lunge
50 ft L arm OH Lunge

I would say use 50s/35s you can try and go for the 70s/50s if you dare but those step over and lunges are going to be terrible

Friday 5/18

1) 5 sets:
using 2 bars:
Clean DL (drop reset) Clean Pull @105%
right into
Clean + Hang Clean @85%

2) Back Squat 2 x 8 (up from last week)

3) For Time:
50 Wallballs (20/14)
50 Cal Row
50 Wallballs (20/14)

4) 5 Rounds
20 Banded GM
3 min Easy/moderate bike ride

Thursday 5/17

1) 5 sets:
10 Ring Rows unbroken
12 Strict Dips unbroken

2) For Time:
5 Deadlifts (27/185)
10 Pull-ups
15 Push-ups

3) 6 min ABRAP:
5 straight leg raises
10 weighted sit-ups
:20 plank of toes

Wednesday 5/16

1) All sets 5# heavier than last week
Strict Press 5 x 2
Push Press 5 x 4
Close grip bench 5 x 6

2) Barefoot:
3 Rounds
20 Weighted Cossack Squats
Sled drag forward + Backwards

3) 12 min AMRAP
10 Pistols
16 Hang DB CJ (50/35)
45 Dubs

4) 3-5 Rounds:
:20 Max Effort Bike
Directly into Sandbag bear hug x :20

Tuesday 5/15

1) Snatch Hi-Pulls 4 x 3
-5-10# heavier than last week

2) Snatch Grip DL 4 x 3 @or above 102.5%
-DB Bicep Curls x 8-12
-Under hand pull aparts x 15-20

3) 25 min AMRAP
15 KB Swing Complex (Russian + American + 1) (55/35)
200m Run
20 Sprinter Sit-ups
250/200m Row

4) 4 Round NFT:
:10-:15 Single Arm hang L
:10-15 Single Arm Hang R
15 GHR

Monday 5/14

1) Clean + Hang Clean + Push Jerk + Split Jerk x 5
-heavier than last week

2) 7 sets building on both:
1 1/4 Front Squat
5-10 Strict HSPU

3) For Reps
3 Rounds
1 min at each
Double DB Power Cleans (50s/35s)
Thrusters (95/65)
TTB
Burpee Box Jumps (24/20)

2 min rest between rounds

4) For time:
30/21 Cal Bike
60 GHDSU
30/21 Cal Bike

Saturday 5/12

Since Linda was announced for regionals might as well hit route 11 Linda

1) 11-1
Deadlift (1.5x body weight)
Bench PRess (BWT)
Clean (.75 BWT)


2) For Time:
20 StrictC2B Pull-ups
30 Strict Pull-ups
40 Ring Rows
1000m Row

Friday 5/11

1) 1 Power Snatch + Snatch + OHS

2) Back Squat 2 x 8

3)For Time and Reps:
From 0-5:00

800m Run for time
From 5:00-10:00
Max Reps Strict Press (55/35)
-Every minute beginning at 5:00 perform 6 burpees
10:-until completion
800m Run



4)2 Rounds NFT:
Unbroken: 6 KB Deadlifts + 25 foot farmers carry (do this for 30 DL and 125 Feet unbroken)
30 Weighted OH Sit-ups
30 Russian Twists 

Thursday 5/10

1)Step Back Elevated Front Racked Lunges 4 x 4 each leg (push the weight if you are feeling it)
-Light weight barbell hip thrusts 3 x 15 - With a circle band around your knees

2) Four 3 Min AMRAPS
25 Air Squats
20 KBS (55/35)
50 Dubs

2 minute rest between rounds
Pick up where you left off

Wednesday 5/9

1)  Strict Press 5 x 2
Push Press 5 x 4
Close Grip Bench 5 x 6

2) For Time with a partner
60/45 Cal Bike
120 Burpee Box Overs (you can use hands)
60/45 Cal Bike

3) Double DB or KB Bent over row 3 x 12

Tuesday 5/8

1) Snatch Hi Pulls 4 x 3

2)Snatch Grip Deadlifts 4 x 3 @ or above 100%
-Banded Underhand Pull aparts 4 x 15
-Banded Scap Pull downs 2 x 15

3) For Time:
21-15-9-6-3
Power Snatch (75/55, 105/70, 135/95, 165/115, 195/130)
400m Run after each set

-Scale to Clean and Jerks if needed

4) 4 Rounds NFT
12 GHR
15 GHDSU

Monday 5/7

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

2) 7 sets building on both:
1 1/4 Front Squat
Strict weighted pull-ups x 3-4 (try and increase weight) (assisted pull-ups x 6)
Barbell Roll outs x 5-10

3) 14 Min AMRAP

50 Cal Row
40 Goblet Step-ups (55/35) (20")
30 HSPU (DB Push Press)
14 Muscle-ups

Saturday 5/5

1) Snatch Balance 6 x 1

2) OHS 5 x 2 (5# heavier than last sat)

3) For Time:
3 Rounds
25 Wallballs (20/14)
20 TTB
15 Power Snatch (135/95)

Cash out- 400m farmers carry (55s/35s)

4) 12 Min Ladder
3-6-9-12-15-18
DB OHS (per arm) (50/35)
HSPU
-50 dubs after each set

Friday 5/4

1) Deadlift 5 x 5 

2) Thanos 

Every 30 seconds for 20 minutes 

4 Lateral Burpees over the bar 

1 Clean (the clean at :00 is a power clean, the clean at :30 is squat) 

Ultron

Every 30 seconds for 20 minutes 

3 Lateral Burpees over the bar 

1 Clean (the clean at :00 is a power clean, the clean at :30 is squat) 

Loki

Every 30 seconds for 20 minutes 

2 Lateral Burpees over the bar 

1 Clean (the clean at :00 is a power clean, the clean at :30 is squat) 

Pick 1 and go 65% of max clean

3) Every 5 minutes for 20 minutes
10 Muscle-ups (as few sets as possible)
-Easy/moderate bike ride during "rest"

Thursday 5/3

1) Max Jerk

2) 4 Sets
2 Strict Press + 3 Push Press
-Banded lateral steps with KB in goblet hold x 12-15 each way
-Banded Hip Extensions x 15

3)For Time:
500/400m Row
25 Box Jumps (24/20)
50 Hang DB Clean and Jerks (50/35) (25/25 alternating every 5 reps)
25 Box Jumps (24/20)
500/400m Row