Thursday 8/2

1) 5 sets for a max complex
1 low hang pause Power Clean + Power Clean + Front Squat

2) 3 rounds of 3 minute AMRAP
3 scores

Unbroken complex
4 DB Deadlifts + 3 DB Power Cleans + 2 DB Front Squats (50s/35)
200/150m Row damper at 1

3 minute rest between rounds

Wednesday 8/1

1) 3 Sets unbroken per arm:
2 Single DB Strict Press
4 DB Push Press
8 DB Jerks

2) Every :40 for 4 minutes
-3 burpee bar MU

3) Every 90 seconds for 6 sets
8 Strict C2B
10 Strict HSPU

4) 3 Rounds for time:
20 TTB
75 Dubs
25 Wallballs (30/20)

2 minute rest between rounds

Tuesday 7/31

1) 8 Sets
2 Power Snatch from Blocks just below knees (use plates)
-return the bar to the plates don't drop it, quick reset and go

2) 5 x 2 Snatch Grip Push Press use the max from #1

3) Deadlift 3 x 4, 3 x 2
-heavier across from 2 weeks ago
-Double KB Hollow Rocks x 15 between sets

4) With a partner
For time:
3 Rounds
50/40 Cal Row or Bike (1 round on bike)
50 Devils Press (35/20)
50 Burpee Box Jumps (24/20)

21 min cap

Monday 7/30

1) 2 Hang Cleans + 2 Jerks x 5

2) Back Squat 3 x 4, 3 x 2
-heavier than two weeks ago

Between sets Heavy DB row x 8

3) 15 min Hang Clean Ladder
2 Rope Climbs
3 Hang Cleans (95/65)
200m Run

2 Rope Climbs
6 Hang Cleans
200m Run

etc.

Hang Cleans jump by 3s

4) 3 Rounds
60 Dubs
20/15 Cal Row

Saturday 7/28

A little CrossFit games action today:

1) 10 mile AB ride

2) 30 Muscle-ups for time

3) CrossFit Total

4) 9 Rounds for time
1:30 between rounds
10 Bar Facing burpees
9 Power Snatch (145/100)

Every round the number of snatches drops 1 rep and the weight goes up

155/105, 165/115, 175/120, 185/125, 195/130, 205/135, 215/140, 225/150

Friday 7/27

No 11am tomorrow 

1) 20 minute row
:30 Hard - Mouth breathing only
:30 off
:30 hard- nose breathing only
:30 off 

2) Front Squat 7 x 2 @ 95-100% of max clean

3) "Hit it and Quit it Barbara"
30 min AMRAP
20 Pull-ups
30 Push-ups 
40 Sit-ups
50 Squats

1:20 of work :40 rest x 15 

Thursday 7/26

1) Cycle through the following for 18 minutes
Single Leg RDL x 6-8
Weighted Hip Ext + Prone Row Hold x :20-:30
Plate Pinch Grip x :30
Weighted Russian Twists

2) For time:
Lift the following totals
8000/6000 lbs from ground to thigh
6000/4000 lbs from thigh to shoulders
4000/3000lbs from ground to overhead

Wednesday 7/25

1) Back Squat 3 x 5, 3 x 3
-heavier across all sets from 7/9

2) 20 min ALT EMOM:
Even: 10 HSPU (5 strict into 5 kip)
ODD: 12/8 Cal Bike (target :40 and under every round, not a sprint a paced 12/8)


3) For time:
50 KB Snatch (55/35) (25/25)
50 Alt Pistols
50 Push Press (95/65)
50 Wallballs (20/14)

Tuesday 7/24

1) 6 Sets: Every 2:30
1 Power Clean + 1 Hang Clean + 1 Clean building
+ 6 muscle-ups

2) Deadlift 3 x 5, 3 x 3
-heavier across from two weeks ago

3) 15 Min AMRAP
90 Double Unders (200 Singles)
45/35 Cal Row
35 TTB
25 Deadlifts (275/185)

Monday 7/23

1)  5 sets of the Following:
2 Below the knee hang snatch
rest :20
1 (1 second Pause Snatch, below the knee) + 1 TnG Snatch

rest as needed between sets, same goal as last Monday AHAP for set 4 and then repeat for a 5th

2) Snatch Hi-Pull 5 x 2 @ 95% of max

3) "Josie" - Partner or solo

1 mile run (alt 400)

then:

3 Rounds (split however)

60 Burpees 

12 Power cleans (155/105)

16 Front Squats (155/105)

then:

1 mile run (alt 400)

Solo is 

1 mile 

3 rounds 

30 Burpees

4 Power Clean 

6 Front Squats

1 mile run

In a vest 

Saturday 7/21

1) Snatch Balance + OHS x 5

2) OHS 3 x 3

3) 5 Rounds for time of each:
12 Toes Through Rings
6 Sandbag Over the Shoulder
8 Burpee Box Jump Over (30/24)

rest 90s

max effort per set

4) 3 rounds for time of each:
15/10 Cal Bike
15 Pull-ups
15 OHS (95/65)

rest 90s

max effort per set

Friday 7/20

1) 3000m row
(for this 4 sets of 250 easy, 250mod, 250 hard)

2) 4-6 Sets of (for max weight):
Hi Hang Power + Hang Power + Power + Hi Hang Squat + Hang Squat + Squat Clean

Accumulate 40-50 reps of seated Bicep Curls (for these let the DBs hang in hammer curl grip as your curl up rotate your forearms)


3) 15 Minute Ladder:
1 Hang Clean (135/95)
2 Double KB or DB Deadlifts (55s/35s)
3 Push- Ups
2 Hang Cleans
4 Double KB DL
6 Push-ups
etc.

Continue adding 1,2 and 3 reps to each completed set

Every 3 minutes beginning at 0:00 perform 8 Strict Pull-ups

Thursday 7/19

1) Push Jerk + Split Jerk x 4

2) Strict Press 5 x 2

3) 21-15-9
Cal Row
SOH (135/95)
Jump Overs (24/20)- PVC will be stretched out from the box, you must clear the PVC pipe*

*Any knocking down of the PVC pipe requires 25 Sit-up penalty

Wednesday 7/18

1) OHS 3 x 2 (same weight as last week)
3 x 3 (goal is to use the above weight)

2) 18 min AMRAP:
3 Rope Climbs
12 DB Squat cleans (50/35) (6/6)
400m Run

3) 5 Rounds:
20 GHDSU
10 Strict Ring Pull-ups

Tuesday 7/17

1) 2 Rep TnG Power Clean - first rep is 2 second pause above the knee

2) Deadlift 3 x 4, 3 x 2

3) For Reps:
3 minutes max burpees to 6"
- every minute beginning at 0:00 5 Hang Power Clean and Jerk (135/95)
rest 3 minutes

3 minutes max Dubs
-Every minute beginning at 0:00 4 Burpee Box Jumps (24/20)

rest 3 minutes

3 Minutes max Burpees
-every minute beginning at 0:00 3 Power Clean and Jerk (165/115)

rest 5 minutes

4) For time:
21-15-9
Double KB DL (70/55)
10-20-30
HSPU (10 is strict , 20 4/2" deficit, 30 is kip*- * anytime you break subtract 5 reps)

Monday 7/16

1) 5 sets of the Following:
1 Hang Snatch + 1 Below the knee hang snatch
rest :20
1 (1 second Pause Snatch, 2" off floor) + 1 TnG Snatch

rest as needed between sets, same goal as last Monday AHAP for set 4 and then repeat for a 5th

2) Back squat 3 x 4 80-82.5%, 3 x 2 85-87.5%
-DB Bent over row 4 x 12

3) For time:
15 Goblet Squats (70/55)
9 Bar MU
300m Run
15 Goblet Squats (55/44)
12 C2B
300m Run
15 GS (44/35)
15 Pull-ups
300m Run

4) 8 Min CoreRAP:
20 Seated L-sit Flutter kicks
:20 Plank on Toes
20 Wide leg Hip Extensions
:20 Plank pushing back on toes

Saturday 7/14

1) 2 Muscle Snatch + 3 Snatch Balance x 5

2) 3 waves of:
3, 2, 1 Hang Snatch
-increase on the 3,2,1 and start heavier on the 3 every subsequent wave

3) For time with a partner:
80 DB Snatch (70/50)
60 Muscle-ups
40 Rope Climbs

Every 5 minutes starting at 0:00
50/40 cals on the AB (25/20)
Once you are done the bike you can begin chipping away
-you must alternate who starts on the bike

4) 3-4 Rounds NFT:
10 Close Grip Bench
10 Underhand Bent over row
10 DB Skull Crushers
10 DB Bicep Curls

Friday 7/13

1) On a running clock:
0-5 Minutes for time:
3 Rounds
13 Deadlifts (185/125)
13 Bar Facing Burpees

From 5-13 for time:
1300m Run

From 13-17 For Weight:
1 RM Clean and Jerk

From 17-22 For Time:
3 Rounds:
13 Wallballs (20/14)
13 DB Snatch  (50/35) (1 extra with non dominant hand)
13 Box Jump Overs (24/20)

22-30 for time:
1300m Run

30-39 For time:
3 Rounds
13 C2B
13 Power Cleans (95/65)
13 Front Squats (95/65)
13 SOH (95/65)

2) 5 Rounds:
15 Cal Bike + 5 Sandbag over the shoulder
rest 2 minutes between

Thursday 7/12

30 min AMRAP at slightly above conversational pace: (except on the rower)
5 Bench Press (can increase weight over the 30 minutes)
8 Strict C2Ring pull-ups
80ft double front rack walk + 80ft farmers carry
20 Sprinter Sit-ups
20 Weighted Russian Twists
250/200m Row (damper at 10) directly into 250/200m row (damper at 1)
10 Weighted GHR

Wednesday 7/11

Optional:
10 minute EMOM
2 Hang Cleans round 1-3 @75% 4-6 80% 7-9 85% 10 max

1) OHS 6 x 2

2) 10 min EMOM:
5 Strict HSPU - unbroken- if you can add a deficit do so

3) For Time:
3 Rounds
50 Air Squats
7 Hang Power Snatch (135/95)
400m Run

Tuesday 7/10

1) 2 Rep Power Clean with a 2 second pause above the knee
drop and reset after the first rep x 5

2) Deadlift 3 x 5, 3 x 5

3) For time:
3 Rounds
25/20Cal Row
20 TTB
15 Burpees

:30 of work then :30 of rest until the last burpee is completed

 Rest 5 minutes

4) For time:
15 Power Cleans
12 Muscle-ups
9 Power Cleans
6 Muscle-ups

(155/105)

Monday 7/9

1) 5 Sets of the following:
2 Hang Snatch
rest :20
2 TnG Snatch

-rest as needed between sets, goal is as heavy as possible on set 4 and then repeat on set 5

2) Back Squat 3 x 5 80%, 3 x 3 85%

3) 5 rounds for Reps:
:30 KBS (70/55)
30 Rest
:30 Dubs
:30 Rest
:30 Thrusters (95/65)
:30 Rest

4) 4 Rounds NFT:
15 Good mornings
20 Unbroken DB Seated Press
25 Underhand Bent Over Row