Wednesday 10/3

1) 5 Rounds
50/40 Cal Bike 
rest 2 minutes 

aiming for consistent RPM or watt out put

2) RDL 5 x 5
5 second negative from top down 5-15# heavier than last week

3) 20 Min Partner AMRAP

40/32 Cal Row

10 Burpee Box Jump Overs (24/20)

20 Deadlifts (205/135)

10 Burpee Box Jump Overs (24/20)

Tuesday 10/2

1) Snatch Pull + Hang Power Snatch + Power Snatch
x 5

2) 3 Rounds: NFT
Sled Drag Forwards 80ft (200/135)
Sled Drag Backwards 80ft (200/135)
100m Farmers carry (70s/55s)
ME Sandbag Bear Hug (150/100)

3) 6 min AMRAP
10 DB SOH (70/50) (5/5)
15 GHDSU
40 Dubs

rest 2 minutes and repeat
round 2 do 20 russian twists (35/25) instead of GHD

Monday 10/1

1) 2 Unbroken Hang Clean + Clean and Jerk x 5
- Drop and reset after the 2nd hang clean

2) Front Squat 5 x 5 with a 5 second negative
up 5-10#

40 DB Bent over row per arm

3) For Time:
400m Run
Fran (75/55)
400m Run
Fran (75/55)
400m Run

Saturday 9/29

1) Power Clean + 3 Jerks x 5

2) and then either jump in the 9am or 10am class

Friday 9/28

1) Power Snatch + Hang Power + Snatch + Hang Snatch x 5

2) Back Loaded lunges 5 x 5 per leg + 40 Strict Chin ups

3) 18 min Partner AMRAP:
50 TTB
50 Wallballs (20/14)
50 SDHP (95/65)
50 Box Jumps (24/20)

Wall balls must be unbroken
Box Jumps must alternate 

Thursday 9/27

1) Bench Press 5 x 5
 with a 5 second negative try and increase 5-10# from last week

Accumulate:
1:30 of Active Scap Retraction Hold
60 Seated L-sit Hello Dollies

2) For Time:
6 Rounds
3 Hang Power Cleans
3 Front Squats
3 SOH
9 Bar Facing burpees

(165/115)

Wednesday 9/26

1) 20 rounds
.5 mile Bike Ride
rest :30

aiming for consistent RPM or watt out put

2) RDL 5 x 5
5 second negative from top down 5-15# heavier than last week

3) 12 min Ladder:
2 Alt DB Snatch (50/35)
25 Dubs
4 Alt DB Snatch 
25 Dubs
...

every 2:00 beginning at 0:00 2 rope climbs 

Tuesday 9/25

1) Clean Pull + Hang Power Clean + Power Clean
x 5

2) 4-5 rounds
8-12 Chest supported under hand row heavy
12 Goblet Banded Lateral Steps each way
160foot double OH walk

3) For reps:
Five 2 minute rounds
10 KTE
200m run
Max Box Jump Overs with remaining time (30/24)

1 minute rest between rounds

Monday 9/24

1) 2 Unbroken Hang Snatch + 1 Snatch
- Complete to 2 hang snatches drop and reset for the single
x 5

2) Front Squat 5 x 5 -5 second negative increase 5-10# from last week
-HS walk 25 feet between sets

3) 5 Rounds:
21(0) m Row
15 Burpees to plate (45)
9 Double KB or DB Front Squats (55/35)
6 Muscle-ups

20 min cap

Saturday 9/22

1) Strict Press 4 x 2
Push Press 4 x 2
Push Jerk 4 x 2

-Strict press is EMOM- push press is every 1:15. Push Jerk is Ever 90 seconds
No rest between

2) Team series workout 2 and then 1
For Time:
20 Synchro Squat Cleans (135/95)
20 Synchro SC (185/125)
20 Synchro SC (225/155)

Synchro in the bottom 10 each at each weight

7 min cap

at 7 min mark

Team series #1
7 minute AMRAP
Synchro Bar Facing Burpees

Chests touch at the same time

3) For Time:
21-15-9
Deadlifts (225/155)
15-15-15
HSPU (2" deficit)
9-15-21
Cal Bike

Friday 9/21

1) Power Clean + Hang Power + Clean + Hang Clean x 5

2) Front Squat 5 x 2 first rep is a 2 second pause in the bottom
-as heavy as possible

3) "Viola"
20 min AMRAP
400m Run
11 Power Snatch (95/65)
17 Pull-ups
13 Power Cleans (95/65)

4) 4 Rounds
GHR x 10
Heavy OH barbell Walk x 160feet

Thursday 9/20

1) Bench Press 5 x 5 6 second negative 5-10# heavier than last week

2) 15 min AMRAP
30 Wallballs (30/20)
20 GHDSU
10 Ring Dips- on high rings. must do a muscle up

Every 3:00 beginning at 0:00 row 250/200m on damper of 1

Wednesday 9/19

1) 8 rounds
1 mile Bike Ride
rest 1 minute

aiming for consistent RPM or watt out put

2) RDL 5 x 5
6 second negative from top down 5-15# heavier than last week

3) For Time:
800m Run
8 Power Cleans (135/95)
8 Power Cleans (155/105)
8 Power Cleans (175/120)
8 Power Cleans (195/130)
8 Power Cleans (215/145)
800m Run

Tuesday 9/18

1) Santch Pull + Hang Power Snatch + Power Snatch x 5
- drop and reset before the power snatch, heavier than last week

2) Snatch Grip Push Press 5 x 3 heavy

3) 20 min AMRAP with a partner
25/20 Cal Row
15 Burpees

P1 does a full round then P2
To get on the rower you must complete 40 dubs

Monday 9/17

1) 5 x 2 Clean - not TnG all at or above 87.5%

2) Front Squat 5 x 5 - 6 second negative - 5-10lbs heavier than last week

-Strict ring Pull-ups rotate rings through the movement 30-40 reps

3) For time:

1-10

Thrusters (95/65)

Pull-ups

Box Jumps (24/20)

Saturday 9/15

1) Hang Power + Power Snatch + 2 OHS x 5

2) Push Press 4 x 5 with a 6 second negative

3) In teams of 3:
For time:
Each Team will get 2 barbells, 2 pull-ups bars and 1 bike
25 minute AMRAP Ladder
30 Power Snatches (15 reps per bar)
40 C2B (20 reps per pull-up bar)
50 Bar Facing Burpees (25 reps per barbell)
60 Cal Bike

2 people can be working at a time on the Snatch, C2B and Burpees while 1 rests.  1 person works on the bike

Round 1 Barbell weights:
135 and 95/ 95 and 65
Round 2:
155 and 115/ 105 and 75
Round 3
185 and 135/ 125 and 95
Round 4
205 and 155/ 135 and 105
Round 5
225 and 185/ 155 and 125

Friday 9/14

1) 1 1/4 Front Squat Max 6-8 sets building to a max

2) 10 minutes
every :30 1 clean and jerk

-you can push the weight on this and go 14/20 or you can stay lighter and work technique under fatigue

3) 24 min AMRAP
50/40 Cal Row
400m Run
30 Alt DB Snatch (50/35)
20 Hang Clean (95/65)
10 Bar MU

Thursday 9/13

1) 5 sets:
Bench Press with 6 second negative x 5
Weighted GHDSU x 10
Double KB Bent over row x 10

2) For time:
21-15-9
HSPU
15-15-15
TTB
9-15-21
Burpee Box Jumps (24/20)

Wednesday 9/12

1) 4 rounds
2 mile Bike Ride
rest 2 minutes

aiming for consistent RPM or watt out put

2) RDL 5 x 5
6 second negative from top down

3) For time:
3 Rounds
90 Dubs
12 Deadlifts (315/205)
150m Farmers carry (70s/55s)

Tuesday 9/11

1) Santch Pull + Hang Power Snatch + Power Snatch x 5
- drop and reset before the power snatch

2) 40-50 weighted strict pull-ups
4 x :30 weighted plank

3) For time:
40/32 Cal Bike or row
8 Rope Climbs
1 mile Run
8 Rope Climbs
40/2 Cal Bike or Row

Monday 9/10

1) 5 x 2 Clean - not TnG all at or above 85%

2) Front Squat 5 x 5 - 6 second negative - use 60% of max FS
-between sets accumulate 15 reps of strict HSPU at 4" deficit
20 reps at 2" deficit
25 reps at 0"

3) "Saved by the Barbell"
3 Rounds
1 minute at each station
Burpees
Wallballs (20/14)
Deadlifts (115/75)
MB Sit-ups (20/14)
Hang Power Clean (115/75)

1 minute rest between

Saturday 9/8

1) 10 min EMOM

2 Power Snatches - build 

rest 2 and start back at a lower weight

10 min EMOM

2 Snatches - build

All 40 reps are Touch and Go

2) For Time:

2000m Row

100 Wallballs (20/14)

20 Muscle-ups

100 Alt DB Snatches (50/35)

Friday 9/7

1) 1 1/4 Front Squat x 6-8 @97.5+% 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 97.5%

2) Bench Press 2 x 6 , 2 x 4, 2 x 2

3) 6 Rounds of 
2 minutes on 1 minute off 
for total rounds

20 Push-ups
40 Air Squats 
80 Dubs

4) 4 sets NFT:
Weighted GHR x 10
Sandbag Squats x 6-8 

Thursday 9/6

1) 5 mile Bike ride

rest 5

2) "Graceful Helen"
30 Clean and Jerks (135/95)
Then 3 Rounds
400m Run
21 KBS (55/35)
12 Pull-ups

rest 5

3) 2 mile run

Wednesday 9/5

1) Front Racked Lunge 5 x 10 (5/5)

2) Strict Chin ups x 40-50

3) For Time:
110 Bupree Box Jump Overs (24/20)

1 min on 1 min off until 110 is complete

rest 5 minutes

4) 10 sets of 2 Snatches (quick singles)
goal is to finish as heavy as possible and a quickly as possible

Criteria: You cannot jump more than 10lbs
You must begin the next set no longer than 1 minute after the previous set finished.

Example: at 0:00 I do my first snatch of set 1. It takes me 3 seconds, I drop reset and hit snatch 2.  I finish this lift at 0:13. I must begin set 2 no later than 1:13

Tuesday 9/4

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

2) 5 supersets
RDL x 8
Strict HSPU x 8 - add deficit if possible

3) For time:
750/600m row
3 rounds
21 Deadlifts
15 Hang Power Cleans
9 SOH

(135/95)

Monday 9/3

"Willy"
3 Rounds
800m Run
5 Front Squats (225/155)
200m Run
11 C2B
400m Run
12 KBS (70/55)