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

Thursday 6/21

1) Deadlift 5 x 5 heavy

2) 5 Rounds:
10 Strict Dips
10 Heavy Bent over row
-add weight if possible to the dips

3) 5 Rounds for time:
60 Dubs
12 DB DL
9 DB Hang PC
6 DB SOH
3 Bar Muscle ups

(50s/35s)

4) For Time:
160feet sandbag carry (150/100)
-starting at the first mat and every 4 mat lengths drop and do 4 sand bag cleans

Wednesday 6/19

1) Hang Clean and Jerk
5 sets climbing to a max

directly into

2) 6 minute EMOM:
Hang Clean and Jerk at max weight

3) FS 5x3 - heavy across

4) 4 Rounds for time:
50 Air Squats
25 Burpees
5 Cleans (75% of max clean, any style)

Tuesday 6/19

1) 20 muscle-ups for time

2) 5 Rounds
10 Strict HSPU
10 Strict C2B

3) 5 rounds:
Snatch Grip Deadlift x 5 @100% or above
Close Grip Bench x 5 (heavy across)
Double Weighted hollow rocks x 10-15

4) 5 Rounds for time of each:
New Round every 3 minutes
12 TTB
6 power snatch (145/100)
18/12 Cal Row*

*2 Rounds minimum on bike of 18/10 cals

Monday 6/18

1) 5 sets of
2 Hang Snatch (drop reset) Snatch (drop reset) Snatch
all sets should be between 77-87.5% of max

2) OHS 5 x 3 heavier than last week across

3) "Helen Kelly"

3 Rounds 

400m Run

21 KBS (55/35)

12 Pull-ups

400m Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

Saturday 6/16

1) Deadlift 10-3-10-3-10-3
-moderate 10s to heavy 3s

2) Granite Games #1
14 Min Cap
15 Burpees over the rower
40/30 Cals
15 Burpees
40/30 Cals
15 Burpees

1 RM Snatch in remaining time

3) GG #2
For Time
20-18-16...2
Wallballs (20/14)
10-9-8-6...1
TTB

4) 2 Rounds NFT:
20 Strict HSPU
25 Strict Ring Dips
30 Push-ups

Friday 6/15

1) Front Squat + Jerk 5 sets to build to a max

2) Take weight from #1 and start there for 5 x 3 front squat

3) Cycle through the following for 15 minutes:
8 Strict Pull-ups
80foot Bottoms up KB carry (keep your elbow tight to your side) 80ft R/80ft L
12 Band above the knee barbell hip thrusts
12 Sumo stance KB RDL

4) 5 Rounds for max Double unders 

3:30 minute rounds 2:00 of work 1:30 rest 

10 DB Box Step Overs (50/35) (24/20) 

16 Alt DB Snatch (50/35)

- Max Dubs remaining time 

Please alternate which foot you step-up with.

Thursday 6/14

1) 3 Position Power Snatch
Hi Hang + Hang + Power

5 sets

2) Take your max weight from #1
and complete 20 reps for time of power snatch

3) For time:
500m row
40 V-ups
40 KB Clean and Jerk (55/35) (20/20)
400m Run
250m Row
20 V-ups
20 KB C+J (10/10)
200m Run

Wednesday 6/13

1) Heavier than last Tuesday
20 min Alt EMOM:
Even: 4 Back Squats- heavy
Odd: 3 Strict Press- heavy - from the floor if classes are large

2) 5 Rounds:
.5 mile Bike
15 GHDSU

3) "Cindy Sprints"
4 Rounds of
3 Rounds of Cindy
1 minute rest

Tuesday 6/12

1) Snatch Grip DL 5 x 2 @102.5%

2) Deficit Clean Deadlifts 5 x 2 @ 100-105%

3) For Time and Average load:
3-6-9-12
Unbroken Power Cleans
-400m run after each set of cleans

Start heavy and work your way down in weight, keeping them unbroken. Score is total weight lifted divided by 4

4) 4 Rounds NFT
15-20 Banded BM
10 Weighted Ring Rows

Monday 6/11

1) 5 sets of
2 Hang Snatch (drop reset) Snatch (drop reset) Snatch
all sets should be between 75-85% of max

2) OHS 5 x 3

3) 18 min Ladder
1 OHS (145/100)
2 TTB
3 Bar Facing Burpees

Add 1 OHS,  2 TTB, 3 BFB every round

4) 8 minutes
80 foot Sandbag front carry (150/100)
40 foot HS Walk

Saturday 6/9

1) Back Squat 4 x 4, 4 x 3
-all sets should be between 80-87.5% of max

2) With a partner for time:
90 Wallballs (20/14)
60 DB Snatch (70/50)
30 Muscle-ups
15 Cleans (275/185)
30 Muscle-ups
60 DB Snatch (70/50)
90 Wallballs (20/14)

3) 16 min EMOM:
1- 15-20 GHDSU
2- 15 Triple Unders
3- :30 HS Hold
4- :30 Scap retraction hold

Friday 6/8

1) 5 Sets
Power Snatch + Hang Power + Power + Hang Power

2) 10-8-6-4-2
Deadlift
Close Grip Bench
-as heavy as possible for all sets

3) For Time:
60/45 Cal Bike
Then 6 Rounds
250/200m row
200m Run

4) For Time:
30 Sandbag over shoulder (150/100)
-Every minute starting at 0:00 7 unbroken TTB

Thursday 6/7

1) Front Squat 4 x 3

2)5 Rounds for total Reps:
3:30 minute round- 2 minutes of work 1:30 rest
3 Rope Climbs
3 Hang Power Cleans
3 Hang Cleans
3 Front Squats
-Max Box Jump Overs (24/20) in remaining time

(175/120)

Wednesday 6/6

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 110%

3) 14 min AMRAP
1.5 Mile Run buy-in
Remaining time AMRAP
15 DB DL (50s/35s)
15 Push-ups on DBS

rest 2 minutes 

4) Repeat 

Tuesday 6/5

1) 20 min Alt EMOM:
Even: 4 Back Squats- heavy
Odd: 3 Strict Press- heavy - from the floor if classes are large

2) 12 Min Descending weight ladder
25 Dubs
5 Thrusters (185/120)
-every completed set drop the weight (10/5lbs)

3) 15 minutes:
20 easy/moderate paced cal Bike
160ft farmers carry heavy

Monday 6/4

1) 12 Min EMOM
1) 4 TnG Power Cleans (build)
2) 8 Strict Chin Ups (add weight if possible)

2) 2" Deficit Clean Deadlifts 5 x 2 @ 105%

3) 18 min AMRAP
50/40 Cal Row
40 KBS (70/44)
20 Muscle Ups

4) 5 Rounds NFT
15 GHDSU
12 GHR