Saturday 9/1

1) Push Press 3 x 5- Heavy
Push Jerk + Split Jerk x 4 moderately heavy

2) For Time:
5 Rounds
3 Sandbag to over shoulder
5 Bar MU
7 SOH (185/125)

3) With a vest:
24 Min AMRAP
2 Rope Climbs
10 Burpees
15/10 Cal Bike
-1 min rest between rounds

Friday 8/31

1) 1 1/4 Front Squat x 6-8 @95+% of 1RM clean
- If this is starting to get heavy and you struggled last week, continue at 92.5% or 95% if you miss any reps at greater than 95%

2) Hang Clean + Low Hang Clean + Clean x 5

3) "Well Damn Nancy"
5 Rounds
400m Run
15 Barbell movements (95/65)

Round 1: Power Snatch
Round 2: OHS (sub to FS if needed)
Round 3: SDHP
Round 4: Clean
Round 5: Thruster

Thursday 8/30

1) Clean Grip Deadlifts 6 x 3
-1 second pause below the knee. Return the bar to the floor and reset

5 x 20 weighted russian twists

2) For Time:
30-20-10
Single DB Devils Press
15-15-15
TTB
10(8)-20(16)- 30(24)
Cal Bike

Tuesday 8/28

1) For Time:
15 Muscle-ups
10 Hang Power Cleans (225/155)
500m Row
10 Muscle-ups
5 Hang Power Cleans (255/165)
250m Row

2) For Time:
Partition as you like;
40 Strict Pull-ups
400m Farmers Carry (55s/44s)
100 GHDSU
1 mile run

Wednesday 8/29

1) Snatch Balance 8 x 2

2) OHS 4 x 3

3) Cycle through the following for 20 minutes:

4-6 Front Rack Step-ups per leg

15 Banded Adduction per leg

:10-:20 Single arm hang (use a band to help offset your weight, start heavy on the band)

15 Banded Lateral Steps each way

10-15 Bent over underhand Barbell Scap Shrugs 

4) 10 min AMRAP

5 Front Squats (185/125)

50 Dubs

Monday 8/27

1) For As long as possible
Every 2 minutes start a new round
You have 1:05 to complete the reps
10/7 Cal Bike
3 Power Snatch (95/55)
6 Bar Facing Burpees

Every round add 5#

Goal is 12+ rounds


2) 8 Rounds
Clean Grip Deadlift x 5 @ 100%
Shoot throughs using boxes at 20" x 5

Saturday 8/25

1) Ascending Weight Linda
10-1
Deadlift
Bench Press
Clean

Deadlift starts 50% of your max from Tues and 20lbs every round
Bench Press starts @50/55% of your max and add 10/5 lbs every round
Clean starts at 80% of BW and add 5lbs every round

2) 4 Rounds
25 Hollow Rocks
150foot farmers carry
:30 HS Hold

Friday 8/24

1) Santch Grip DL 6 x 3 @105+%

2) 5 x 3- 1 Push Press + 2 Jerks
5 x 10 Gorilla Row + Sumo DL

3) "Moore"
20 Min AMRAP
1 Rope Climb
400m Run
Max HSPU

-when you come off the wall, 1 RC + 400m run

Thursday 8/23

1) Triple under skill work

2) 20 min Clean Ladder
15 Wallballs (20/14)
10 Bar Facing Burpees
5 Power Cleans (155/115)
-every completed round add 10/5#

Wednesday 8/22

1) 1 1/4 Front Squat x 6-8 @95% of 1RM clean
- If this is starting to get heavy and you struggled last week, continue at 92.5% if you miss any reps at 95%

2) 15 min EMOM:
1) 10 Bench Press @50%
2) 10 Bent Over Row (light-moderate)
3) rest

3) For Time:
800m Run
60 KB Snatch (55/35)
60 KB OHS (55/35)
800m Run

Tuesday 8/21

1) 8 sets
1 Power Clean+ 1 Clean from blocks just below the knees (use plates)
-return the bar to the plates, quick reset and go

2) 1RM Deadlift 

3) 14 Min AMRAP: Keep an eye on how long round 1 takes you

40/32 Cal Row

30 TTB

20 Box Jumps (24/20)

10 Muscle-ups 

rest 5 minutes 

4) For Time: Compare to time for round 1 from #3

10 Muscle-ups

20 Box Jumps (24/20)

30 TTB

40/32 Cal Row

5) Weighted GHR 4 x 10 

Monday 8/20

1) 1 Hang Snatch + 2 OHS x 5

2) 1 RM Back Squat

3) 18 min AMRAP
200m Run
6 Single Arm Manmakers (50/35)

4) 3 Rounds:
2 minutes for max DB Step Overs (20) - you pick your weights
200m Run buy-in

rest 1 minute

:30 Max Calories on Bike

rest 1:30

Saturday 8/18

1) 5 sets
2 TnG Power Snatch
-quickly add 5-20lbs
2 TnG Snatch

2) Snatch Hi-Pull 5 x 2 @ 100+%
Snatch Deadlift 5 x 3 @ 105%

3) We had so much fun with Bar Complex Fran Monday, saw this from Chris Harris
For Time:
32 Thrusters (95/65)
32 C2B
24 Thrusters (115/75)
24 TTB
16 Thrusters (135/95)
16 Bar MU
72 Bar Facing Burpees

4) For Max Rep HSPU:
90 seconds of work, 1 minute rest
15/10 Cal Bike
15, 12, 9, 6, 3 Deadlift (225/155, 275/185, 315/205, 365/225, 405/255)
Max HSPU in remaining time

Friday 8/17

1) OHS 5 x 2
-Use 90-95% of max snatch weight. 2 second pause in the bottom

2) Hang Clean
3 x 3
3 x 2
3 x 1
-build to a heavy triple, double, single

3) 30 Cleans for time:
Alternate between squat and power- you pick the loading something in the 7-9 minute range

4) For Time:
36-27-18
GHDSU
12-9-6
Curtis Ps (135/95)

Thursday 8/16

1) 5-6 Sets:
Close Grip Bench X 6
Strict C2B Chin-ups x 6

2) For Time:
4 Rounds
250/200m Row
20 DB Snatch (50/35) (10/10)
150m Run enter through R garage door

Wednesday 8/15

1) 1 1/4 Front Squat x 6-8 @92.5% or greater of 1RM Clean

2) 10 minutes max legless rope climbs
-every 2:00 beginning at 0:00 15 GHDSU

3) 2 Rounds for reps of each movement:
1 round is:
2:30 for max Wallballs (20/14)
1:30 Rest
2:30 For Max Knee to Elbow
1:30 Rest
2:30 for Max Burpee Box Overs (24/20)
1:30 rest

Before every max effort set you must run 400m.

The goal of today is to push as hard as possible on the runs and come in and go to work at a very fatigued state.

The runs should all be less than 2:00. If you cannot run a Sub 1:45 400m when fresh cut the distance down to 350 or 300m

Tuesday 8/14

1) 8 sets
1 Power Snatch + 1 Snatch from blocks just below the knees (use plates)
-return the bar to the plates, quick reset and go


2) Deadlift 3 x 4, 3 x 2

3) For Time:
10 Rounds
30 Dubs
10 Push-ups
1-10 Power Clean (135/95)

14 min Cap

Every round add 1 PC

4) 3 Rounds:
80foot sandbag carry (150/100)
directly into Max Front Rack Hold using 105% of FS Max
10 Weighted GHR

Monday 8/13

1) 3 sets: 1 Hang Clean + 3 Jerks
3 sets: 2 Hang Clean + 2 Jerks
3 sets 3 Hang Clean + 1 Jerk

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

3) "Complex Fran"
7 Bar MU
7 C2B
7 Pull-ups
21 Thrusters (95/65)
5 BMU
5C2B
5 PU
15 Thrusters
3 BMU
3 C2B
3 PU
9 Thrusters

4) 21-15-9
Row
9-15-21
Bike

Saturday 8/11

1)Work to a heavy 3 Rep Power Snatch

2) 10 minutes As Many Wallballs as possible
Every minute beginning at 0:00 2 Power Snatch @90% of above


3) Work to a heavy 3 rep TnG Power Clean and Jerk

4) 10 Minutes As Many GI Janes as possible
Every minute beginning at 0:00 2 Power Clean and Jerk @90% of above

5) For Time:
100 Calorie bike
every minute beginning at 0:00 5 Burpee Box Jumps (24/20)

Friday 8/10

Make-up day

Thursday 8/9

Make-up day tomorrow. Lots of good shit the last two months.  Pick something and hit it.  Feel free to make-up some lifting as well too

1) "Dr. Evil"
For Time:
30(24)-20(16)-10(8)
Cal Row
Bench Press (135/95)

6 rope climbs

20(0)-20(0)-20(0)
meter Run (200m run)
TTB

6 rope climbs
10(8)-20(16)-30(24)
Cal Row
Burpees

sub even number of bike calories if needed on equipment

Wednesday 8/8

1) 1 1/4 Front Squat x 6-8 @90% or greater of 1RM Clean

2) 5 x 3 Hang Clean
Take 75-80% of your max clean and perform 5 x 3 across

Accumulate:
75 Underhand Banded Pull aparts
1:30 Bottoms up hold - heavy each arm
20-30 Barbell Roll-outs

3) For Time:
4 Rounds
5 Hang Power Cleans (205/135)
75 Dubs
40 Air Squats

4) 5 Rounds
10 Strict Pull-ups
160ft Farmers Carry (90s/50s)
.8 Mile Bike

Tuesday 8/7

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

2) 3 max effort ring muscle up attempts rest as needed between

3) Deadlift 3 x 3, 3 x 1
work to a heavy triple and single, not max
-Chest supported KB row 4 x 10

4) For fastest and slowest time
5 rounds new round every 3 minutes

20 KBS(70/44)
15 Box Jump overs (24/20)
10 C2B 

Monday 8/6

1) 2 Hang Snatch + 1 OHS x 5

2) Back Squat 3 x 3, 3 x 1
not a max just a heavy heavy single

-10 Strict HSPU between sets

3) 4 Rounds
300m Run
21 GHDSU
12 OHS (115/75)

Saturday 8/4

1) In teams of 3 for time:

(7500m row, 375 Cal Bike)

200 TTB
60 Sandbag to shoulder (150/100)
100 Muscle-ups
60 Power Snatches (165/115)
50 Rope Climbs
60 Hang Cleans (185/125)

One person working at a time on the chipper.  The other 2 can be on the bike and rower.  You can break this up however you like.  All work must be completed in under 1 hour

Friday 8/3

1) Push Jerk + Split Jerk x 6

2) 1 Round:
800m Run
21 Ring Dips
18 Box Jumps (20/16)
2 Rounds
400m Run
15 Push Press (95/65)
12 Box Jumps (24/20)
3 Rounds
200m Run
9 Bench Press (145/95)
6 Box Jumps (30/24)

3) 10-1
Strict Ring Pull-ups
10 GHDSU before each set