Phoenix Week

Enjoy this week!

Saturday 12/21

12 Days 2019

1 Bear Complex (115/75)
2 Muscle-ups
3 Sandbag (150/100)
4 OHS (115/75)
5 Burpees
6 Lunges (115/75) (3/3)
7 Pull-ups
8 Devils Press (35s/20s)
9 TTB
10 GI Janes
11 Hang Squat Cleans (115/75)
12(00)m Run (btm of Blvd) (OR row/bike)

Workout goes just like the song.

Do 1 Bear Complex. 2 Muscle-ups, 1 bear complex. 3,2,1 ....
You are done when you go 12,11,10...1.

12/16-12/20

1) Every 90s x 10
Snatch + Hang Snatch (drop) Snatch + Hang Snatch

2) Every 1:15 x 12
Power Clean + Front Squat + Jerk

3) Snatch DL 6 x 4 @ 120%

4) Clean Hi Pulls 8 x 2 @ 100%

5) Front Squat 10 x 2 Heavy

6) 10 rounds
1 minute to complete
15/10 Cal Bike + 4 Muscle-ups
1 min rest

7) 8 rounds
4 Sandbag Cleans (150/100)
20 GHDSU
12 Burpee Box Jump Overs (24/20)
rest 1 minute

8) 50 rounds
2 Strict C2B
2 Strict HSPU
1 Clean (75%)

Saturday 12/14

1) "JT" ish Not for time
21-15-9
Strict HSPU
Strict Ring Dips
Bench Press (body weight)

2) With a partner:
100 Squat Cleans
Start at 115/75
every 10 reps add 15/10lbs

3) 16 Min AMRAP
24GHDSU
8 DB Burpee Box Step-Overs (35s/20s)
2 Rope Climbs

12/9-12/13

1) TnG Clean and Jerk doubles x 6-8

2) 2 Power Snatch + 2 OHS x 6-8

3) 2 Hang Power Cleans + 3 Jerks x 6-8

4) Deadlift 2 x 5, 2 x 4, 2 x 3, 4 x 2

5) Back Squat 10 x 2 heavy

6) 16 min EMOM:

even: 20/14 Cal bike

Odd: 1 pegboard or 1 legless + 1 RC

7) 6 Rounds 

2:30 minute window

18/15 Cal Row

15 Burpees over rower

-Max rep snatches remaining time

Round 1: 80%, Round 2: 75%, Round 3: 70%, Round 4: 65%, Round 5: 60%, Round 6: 55%

1:30 rest between rounds 

8) 5 Rounds:

2 minutes for:

20 GHDSU

-Directly into 10-15 TTB unbroken 

1 minute for max rep sandbag over the shoulder (150/100)

1 minute rest 

12/2-12/6

1) TnG Snatch doubles x 6-8

2) 2 Cleans + 1 Jerk x 6-8

3) Power Clean + 3 Jerks x 6-8

4) Snatch DL 5 x 4

Clean DL 5 x 4

Deadlift 5 x 4

5) OHS 10 x 3 Heavy

6) Strict Cindy with a Vest 

7) 5 Rounds 

12/7 Cal Bike

10 DB Clean and Jerks (50s/35s)

15/12 Cal Row

rest 1:30 minute between efforts 

8) 5 Rounds 

20 GHDSU

5 Sandbag over the shoulder (150/100)

160ft farmers carry (80s/55s)

Saturday 12/7

1) 10-1
Deadlifts (275/185)
Bench Press (185/125)
Snatch (135/95)

2) 5 sets:
1 Legless Rope climb
+ 1 Rope Climb

rest as needed

3) 3 Rounds
1 min at each for max reps
Pull-ups
Box Jumps (24/20)
DBS (50/35)
Cal Bike
Burpees

1 min rest between

Saturday 11/30

1) Snatch ladder
10-9-8-7...1 reps
for load and time

pick the loading on each but you must do 10 full snatches before moving up in weight and completing the 9,  you have 18 minutes

2) 3 Rounds: For rounds and TTB
each round is 3 minutes in length. The first minute is 1 min Max effort TTB
then minutes 2 and 3 is AMRAP
5 Deadlifts (225/155)
6 Bar facing burpees

rest 2 minutes

3) 16 min AMRAP
15 KBS (55/35)
12 GHDSU
9 Box Jumps

Every 4 minutes 20/14 Cal Bike

11/25-11/29

1a) 15 min EMOM
Hang Clean + Clean (increase weight every 3 minutes)
1b) Clean grip DL 5 x 4 @ 95, 100,105, 110, 115%

2) Power Snatch 10 x 2 start at 75% and try to get to 90-95% no TnG

3) From the Floor Push Press 6 x 5

4) 20 min ALT EMOM with a vest
1- 6-8 Pull-ups
2- 10-15 Push-ups

5) 10 rounds every 2 minutes
12/8 Cal Bike (sprint)
3 Power Clean and Jerks (increase weight as you go)

6) Front Squat 10 x 3 heavy

7) 2 Rounds 
9 Bar MU
9 OHS (185/125)
15 C2B
15 OHS (135/95)
21 Pull-ups
21 OHS (95/65)

Saturday 11/23

1) 10 sets 2 front squat + 1 jerk

2) Every 2 minutes for 20 minutes-
For load and as fast as possible
1 Clean and Jerk
2 Muscle-ups
4 Bar Facing burpees

increase weight on the clean and jerk every round

3) With a partner complete the following
100 Devils Press (50/35)
200 TTB
200 Cal Bike

1 person is always doing Devils Press
The other person can rotate back and forth between the TTB and Bike

11/18-11/21

Moving forward I will be posting accessory work for the week.  You can pick and choose as much or as little as you can fit into your schedule.  Saturdays will still be programmed

1a) 15 min EMOM
Hang Snatch + Snatch (increase weight every 3 minutes)
1b) Snatch grip DL 5 x 4 @ 95, 100,105, 110, 115%

2) Power Clean and Jerk 10 x 2 start at 75% and try to get to 90-95% no TnG

3) From the Floor Push Press 5 x 6

4) 20 min ALT emom
1- 20/16 Cal Row
2- 10 Strict HSPU (switch to kipping when needed)

5) 20 min ALT EMOM
1-15/10 Cal Bike
2- 10 Strict Pull-ups

6) Back Squat 10 x 3 heavy

7) 3 Rounds
100 Dubs
7 Muscle-ups
10 Sand bag over the shoulder

Saturday 11/9

20.5

Friday 11/8

 1) Power Clean + Clean waves20 min EMOMmin 0-4 build each minute5-9 start back at slightly above the previous starting weight and buildetc.

Make 10lb jumps every minuteExample 135,145,155,165,175 minutes 0-4145,155,165,175,185 minutes 5-9155,165,175,185,195 minutes 10-14

2) 5 sets:
2 Legless Rope Climbs (no feet up or down, you can go half way if you are more comfortable)
10 Ring Roll-outs directly into :30 plank hold

3) 4 Rounds
150m Farmers Carry (55/35)
25 Burpees

Thursday 11/7

1) Cycle through the following for 15 minutes
KB (farmers hold) or barbell Bulgarian Split Deadlifts x 6-8 per side
12 High Knee Banded Lateral Steps (direction)
15 Banded Adduction (side)

2) 20 min AMRAP
100 Double Unders (200 singles)
50 Air Squats
40 DB Snatch (50/35)
30 TTB
20 Box Jump Overs (24/20)
10 Muscle-ups

Wednesday 11/6

1) 3 Rounds
25 GHDSU
160foot sandbag bear hug walk
50 foot HS walk

2) Cycle through the following for 15 minutes
Single arm DB Strict Press 1 x 8 (side) 2 x 6( side) 2 x 4 (side) *
-between each set
15 underhand pull aparts
15 MB Weighted lying leg raises 

*For these the non moving arm will hold a DB overhead, alternate arms
Example: Seated with DB in front rack Press R arm (hold) Press L arm (hold) bring down R arm and press (hold) etc.

3) For total Russian Twists and GI Janes
Two 4 minute rounds for max Russian Twists
25/16 Cal Bike
20 SDHP (95/65)
Max MB Russian Twists with remaining time

No rest between each round

Then Rest 2 minutes and move on to

Two 4 minute rounds for max GI Janes
25/18 Cal Row
20 Push Press (95/65)
Max GI Janes in remaining time

No rest between each round

Tuesday 11/5

1) 10 min EMOM
2 Hang Cleans (around 80%)

2) Clean Pulls 5 x 4 (110%)

3) 20 min AMRAP
400m Run
3 Rope Climbs (2 or 1 RC, or 9 strict Chin-ups)
9 Deadlifts *
3 Front Squats *

*Barbell weight goes up each round
 (165/115) (185/125) (205/135) (225/145) (255/165) (275/185)

Monday 11/4

1) 2 Power Snatch + 2 OHS x 5

2) 15-18 Minutes cycle through the following
6" step back elevated goblet or farmers lunges x 6-8 per side
Single Arm Ring Rows x 8-10 per side
:10 Hollow Hold + :20 ME Hollow Rocks + :10 Hollow Hold

3) 14 Min AMRAP
30 Wallballs (20/14)
25 Push-ups
20 Hang Power Snatch (115/75)

Saturday 11/2

20.4

Friday 11/1

1) Power Snatch + Snatch waves
20 min EMOM
min 0-4 build each minute
5-9 start back at slightly above the previous starting weight and build
etc.

Make 5lb jumps every minute

Example 135,140,145,150,155 minutes 0-4
145,150,155,160,165 minutes 5-9
155,160,165,170,175 minutes 10-14

2) Snatch grip Deadlifts 5 x 2 @ 115%

3) 14 min AMRAP
50 Dubs
15 GHDSU
10 Renegade Rows (50s/35s) (push-up + Row R+ Row L=1)

Thursday 10/31

1) "Baby Firefly"

With a partner

For time:

40-40-40-40-40

KBS (55/35)

60-50-40-30-20

WBS (20/14)

40-40-40-40-40

Cal Row

20-30-40-50-60

Burpees 

Wednesday 10/30

1) Push Press 4 x 8

2) 5 Rounds
25 Air Squats
10 HSPU
5 Muscle-ups
4 Power Cleans (205/135)

3) 4 Rounds
25 GHDSU
160ft farmers carry (90/70s)

Tuesday 10/29

1) 10 min EMOM
3 TnG Power Cleans

2) Deadstop deadlifts 5 x 5 (heavy)

3) 15 min Ladder
2 TTB
1 Devils Press (50/35)
200m Run
4 TTB
2 Devils Press
200m Run
6
3....

Monday 10/28

1) 2 Hang Snatch (drop) + 2 Snatch x 5

2) Back Squat 8 x 1 (@90%) with 1 sec pause

3) 8 x 5 weighted pull-ups

4) Teams of 3
24 Min AMRAP
12/8 Cal Bike
4 Thrusters (135/95)
2 Rope Climbs

1 person works while the others rest

Saturday 10/26

20.3

Friday 10/25

1) Power Snatch 5 x 3

2) Snatch Grip DL 5 x 5
- dead stop (@110%)

3) 10 min EMOM
1 Rope Climb + 8-10 HSPU

4) 16 min AMRAP
200m run
20 Hang DB Clean and Jerks (50/35) (10/10)
12 TTB

Thursday 10/24

1) Split Lunges 5 x 6 each leg (heavy)

2) Bent over row 4 x 15 

3) Sled push intervals 
:20 on max distance 
rest 1:00 
x 10 

make it a weight you can move for the whole :20 

Wednesday 10/23

1) Bench Press 4 x 7

2) From Chris Spealler

20 min AMRAP
2 Rounds of Cindy
1 Round of DT

Cindy is 5 pull-ups, 10 push-ups, 15 Air Squats
DT is 12 Deadlifts, 9 Hang Power Clean, 6 Push Jerks (155/105)

Tuesday 10/22

1) Hang Snatch 5 x 3

2) Back Squat 4 x 2 (@80% 2 sec pause)

3) For Time:
500/400m row

27-21-15-9
Goblet Squats
KBS
(55/35)

500/400m row

4) For Time:
3 Rounds
30 GHDSU
8 Muscle-ups
6 sandbag over the shoulder (150/100)

Monday 10/21

1) 10 min EMOM
1 Power Clean and Jerk (@85%)

2) Clean Deadlifts 5 x 5 @115%

3) weighted Pull-ups 5 x 8

4) Climb as high as possible in 18 minutes
25/18 Cals (Bike or Row, try and alternate)
25 Burpees over the bar
25 SOH (95/65)

25/18 Cals
25 Burpees
25 SOH (115/75)

Continue in this fashion adding weight along the way (135/95) (155/105) (175/115) (195/125)....

Saturday 10/19

20.2

Friday 10/18

1) Hang Clean 4 x 3, 4 x 2, 4 x 1

2) Heavy DB Bent over row 3 x 12 per arm

3) 16 min AMRAP
75 Dubs
15 TTB
10 Front Squats (135/95)
3 Rope Climbs

Thursday 10/17

1) RDL 5 x 6

2) 15-12-9-6
Devils Press (50s/35s)
After each set
20 Box Jumps (24/20)
200m Run

Wednesday 10/16

1) Split Lunges 5 x 5 each leg (heavy)

2) Push Press 4 x 6

3) 5x 3 minutes of work, 1 minute rest
30 Double unders
20 Single Arm KB OHS (55/35)
12 Pull-ups
10 HSPU

Tuesday 10/15

1) 15 minute Ladder
25 GHDSU
5 Power Clean and Jerks (building each set)

(target is 5-6 rounds, so make jumps accordingly)

2) Clean grip Deadlift 5 x 5 @ 110%

3) 9 min AMRAP
30/24 Cal Row
25 Bar Facing burpees
20 Deadlifts (225/155)

rest 3 minutes

6 min AMRAP
15 Bar Facing burpees
10 Power Cleans (135/95)

Monday 10/14

1) 10 min EMOM
1 Snatch (85%)

2) Back Squat 3 x 3 (70% 4 second pause)

3) 10 Legless Rope Climbs (legless up and down)

4) For Time:
100 Air Squat
80 Alt DB Snatch (50/35)
60 Pull-ups
40 Goblet Lunges (50/35)
20/14 Cal Bike

Saturday 10/12

Open 20.1

Friday 10/11

1) Hang Snatch 5 x 2
-1st rep pause 2 seconds above the knee, 2nd rep 1 second pause

2) Weighted pull-ups 5 x 8

3) 5 Rounds
10/7 Cal Bike
10 Double DB Squats (40s/30s)
10 GI Janes

rest 1 minute between rounds

4) Unbalanced farmers carry:
2 rounds
160feet R hand holding (90/70) L hand holding (70/55)
160ft L hand holding (90/70) R hand holding (70/55)

rest and then switch order of hand holding heavier

Thursday 10/10

1) Power Clean 5 x 4

2) 1000/800m Row
50 DB Power Cleans (40s/30s)
100 Sit-ups
50 Alt DB Snatch (50/35)

Wednesday 10/9

1) Split Lunges 5 x 5 each leg (heavy)

2) Bent over row 5 x 8 (heavy)

3) For total time:
3 Rounds
75 Double unders (150 Singles)
25 Air Squats

rest 2 minutes

400m run

rest 2 minutes

3 Rounds
10 OHS (135/95) (modify to thrusters if you want to keep the weight
5 Muscle-ups (8 GI Janes)

rest 2 minutes

400m Run

Tuesday 10/8

1) Power Snatch 5 x 3

2) Bench press 4 x 6

3) For time:
27-21-15-9
TTB
18-18-18-18
KBS (55/35)
9-15-21-27
Burpees

Monday 10/7

1) 10 min EMOM:
1 Clean and Jerk (@85%)

2) Back Squat 3 x 4 (60% 6 sec pauses)

3) For total complexes:
Five 2 minute rounds:
25 Wallball (20/14)
With remaining time in the 2 minutes complete as many unbroken complexes as possible
3 Power Cleans
2 Hang Squat Cleans
1 SOH (175/120)

1 minute rest between rounds

4) For max reps:
6 minutes:
60 GHDSU
remaining time max sandbag over the shoulder (150/100)

Saturday 10/5

1) Teams of 2
4 rounds
35 Wallballs
10 Muscle-ups
10 GTO (155/05)

-50/35 Cal Bike

3 Rounds
35 Wallballs
20 C2B
10 GTO (185/125)

50/35 Cal Bike

2 Rounds
35 Wallballs
30 Pull-ups
10 GTO (225/145)


50/35 Cal Bike

2) 5 Rounds
5 Deadlifts (315/205)
10 Burpees

Friday 10/4

1) Work up to a 5RM thruster from the floor

2) 3 sets
Elevated Step-back lunges 3 x 10 per leg
Underhand bent over row 3 x 15
Weighted side plank 3 x :30 side

3) 5 minute EMOM- for max burpees over the bar
4 Power Clean and Jerks (155/105)
-reaming time in the minute max burpees

2 minute rest

5 Minute EMOM- for max ring dips (Box Dips or deficit push-ups)
2 Hang Cleans + 3 Front Squats (155/105)
- max dips in remaining time

2 minute rest

5 min EMOM- for max HSPU (seated presses or DB push press)
6 Deadlifts (155/105)
-max HSPU in remaining time

Thursday 10/3

1) With a partner
3 rounds for total reps
1:30 at each station
300m run*
DB thrusters (35/20s)
TTB
Box Jumps (24/20)
Cal Row


*300m run is together, both partners do not need to be back to star the thrusters

Wednesday 10/2

1) Every minute for 10 minutes
2 TnG Snatch

2) Deficit Snatch Grip DL 5 x 3 (@105%)

3) 8 min AMRAP + Bike reps

2 min Max Cal Bike
1 min rest
8 min Ladder
3 Power Snatch (75/55)
3 Pull-ups
30 Dubs
6 Power Snatch
6 Pull-ups
30 Dubs
...
1 min rest
2 min Max Cal Bike

Tuesday 10/1

1) Push Press 5 x 5

2) For Time:
100 Sprinter Sit-ups
80 Push-ups
600/500m row
40 Wallballs (20/14)
20 Burpees to target

3) 4 rounds
100m sled push (heavy)
150m farmers carry (heavy)

Monday 9/30

1) Clean + 2 Jerks x 5

2) Back Squat 3 x 5 (@50%) 7 second pause in the bottom

3) 2 sets ME strict Pull-ups

4) For Time:
5 Rounds
2 Rope climbs
20 KBS (55/35)
2 Cleans (205/135)
200m run

5) For max reps
5 minutes:
50 GHDSU
remaining time sandbag over the shoulder (150/100)

Saturday 9/28

1) On a Running clock
0-4
800m run for time
4-8
800m run for time
8-12
Max rep Snatch (185/125)
12-14
rest
14-18
800m run for time
18-22
800m run for time
22-26
Max rep Clean and Jerk (225/145)

2) For Time:
50 C2B Pull-ups
50/38 Cal Bike

3) For time:
50 Kipping HSPU
50/40 Cal Row

4) 7 min Ladder
1 Power Clean (105/70)
1 Thrusters (105/70)
2 Power Cleans
2 Thrusters
...

Friday 9/27

1) 3 sets
Double KB Front Rack Split Squats x 10 per leg
High Plank Banded Abductions x 10 per leg
Strict Pull ups x 10

2) For Time:
200m Farmers Carry (50-55s/30-35s)
Then,
20-10
Single Arm Devils Press (50/35)*
Box Jump Over (24/20)

Then
200m Farmers Carry (50-55s/30-35s)

Then
20-10
Hang Power Snatch (95/65)
Bar Facing Burpees

*Holding 1 DB do a push-up+ Burpee+ DB Snatch. Split reps evenly between arms. Do not need to alternate

3) 3 rounds
150m Sled Push
150m Double OH KB Walk

Thursday 9/26

1) Bench Press 5 x 5
-Hammer Curls 5 x 8

2) 3 Rounds for time:
20/12 Cal Bike
25 TTB
20 Back Squats (115/75)
10 Muscle-ups

Wednesday 9/25

1) 18 min EMOM
1- Double Overhand grip Deadlift x 6
2- Weighted Dips x 6-10
3- 18 GHDSU

2) 5 Rounds for total reps of Power Cleans
3 minute rounds
400m run
with remaining time Max Effort Power Cleans (185/125)

rest 2 minutes

3) 750m Row
25 Sandbag over the shoulder (150/100)
750m Row

Tuesday 9/24

1) 2 Hang Clean + 1 Jerk x 5

2) Pause Front Squats 4 x 2 (@or above 80%) 2 second pause

3) 10 Min AMRAP
ME Strict Ring Pull-ups (rotating hands)
ME Strict HSPU (switch the kipping when needed )

For the HSPU match the number of ring pull-ups

4) 14 min AMRAP
15 Pull-ups
20 Sprinter Sit-ups
25 Box Jumps (24/20)
30 Air Squats

Monday 9/23

1) 2 TnG Snatch + 1 Snatch + 2 TnG Snatch x 4
-For this do 2 TnG snatches (drop) hit a single then 2 more TnG

2) Snatch DL 5 x 5 @110%

3) 30 min Partner AMRAP
Partners will alternate through full rounds of 4/8/12. Moving from one triplet to the next.
Count each time you finish a 4/8/12

4 Double DB Snatch (50s/35s)
8 Burpees
12/7 Cal Bike

4 Hang Cleans (135/95)
8 Burpees
12/9 Cal Row

4 Clusters (135/95)
8 Burpees
120m Run

Saturday 9/22

1) Every 90s for 15 minutes
3 Power Cleans 205 + 1 Legless Rope Climb

2) 10-1
Bench Press (185/115)
Bent over row (135/95)

3) 15 min up ladder
3-6-9-12....
BBJO (24/20)
Devils Press (50s/35s)

4) For As long as possible
EMOM:
Even: Cal Bike
Odd: Burpees

Start at 10 on each and add 1 rep every completed round

Friday 9/21

1) OHS 6 x 2

2) 15-18 minutes
Elevated Step Back Lunges 4 x 6(per leg)
-Pull-ups 3 x 5 weighted strict + 5 strict
- Weighted side plank 3 x :20 per side

3) 750/600m Row
50 Wallballs (20/14)
25 TTB
75 Sit-ups
500/400m Row
25 Wallballs (20/14)

Thursday 9/20

1) 15-18 Minutes
RDL 4 x 8 (double overhand grip and heavy across all 4 sets)
-Banded Knee hip thrusts 4 x 15
- Sprinter Sit-ups x 100 (in as few sets as possible)

2) 12 Minute Ladder
36 Dubs
12 Push-ups
1 Hang Power Clean*(155/105)

* Every round the number of Hang Power Cleans increases by 1 rep

Wednesday 9/19

1) 2 Hang Snatch (drop) + Snatch x 5

2) Strict Press 5 x 5

3) 150m Farmers carry x 2

4) 5 rounds (4 minutes each)
2 minutes for:
6 Bar MU
8 KBS (70/44)
10 Goblet Squats (70/44)

With remaining time max calories on the bike

2 minutes
3 TnG Power Snatch

Use the full 2 minutes to complete 1 set of 3 Power Snatches. Increase weight over the 5 sets with jumps no larger than 20/15lbs

Max successful 3 reps and total AB calories goes on the board

Tuesday 9/18

1) 16 min EMOM:
1- Double Over hand DL x 4 (heavy)
2- Strict Weighted Dips x 6-8

2) Every 3 minutes for 6 rounds
8 DB Power Cleans (50s/35s)
200m Run
8 GI Janes

Score your fastest and slowest rounds

If your pull-up bar is closest to the door your DB will be farthest from the door, and if your pull-up bar is far from the door you get to have your DBs close to the door

3) 3 x 1000m row
new row every 5 minutes. Goal is same time per attempt

Monday 9/16

1) Power Clean + Hang Clean (drop) Clean Pull + Hang Clean and Jerk x 5

2) Pause Front Squats 3 x 3 (@70%) 4 second pause on each

3) For Time:
15 Squat Cleans (135/95)
30 TTB
30 Box Jumps (24/20)
15 Muscle-ups (20 C2B)
30 DB Push Press (40s/30s)
30 Alt DB Snatch (50/35)
15 Thrusters (135/95)
30 Pull-ups
30 Burpees

4) 4 rounds:
:30 GHD Hollow Hold
15 Chest supported double KB Row

Saturday 9/14

1) 10 min EMOM
even- 3 back squats (heavy)
odd- 3 weighted strict pull-ups + 3 strict pull-ups

2) 4 Supersets
10 DB Bent over row + 10 Bulgarian split squats
do 10 rows right arm + 10 Squats R leg then switch

3) For time:
100-90-80
Dubs
10-9-8
Snatch (155/105)
Bar MU

4) 4x
10 GHDSU + 20 Russian Twists on GHD + 10 GHDSU

Friday 9/13

1) Power Clean 4 x 5 (TnG)

2) Hang Clean hi-pulls 5 x 2 @90%

3) Clean Pulls 5 x 2 @ 110%

4) For time:
800m run
2 rounds
40 Alt DB Snatch (50/35)
20 Ring Dips
800m run

Thursday 9/12

"Ghost"
For reps
6 rounds 1 minute at each station
Cal Row
Burpees
Dubs

Wednesday 9/11

1) 4 x 800m run
every 5 minutes

2) 3 Rounds
Bent over row x 15
Double OH Walk x 160ft


3) For time:
7 Rounds
5 Muscle-ups
3 Clusters (155/105)
200m run

Tuesday 9/10

1) Power Snatch 6 x 3
-sets 1,3,5 are TnG sets 2,4,6 are from dead stop

2) Bench Press 5 x 4

3) For Time:
1/.8 mile bike or 750/600m row
Then,
5 Rounds
12 HSPU
12 Box Jumps
then,
1/.8 mile bike or 750/600m row

4) 4 rounds
25 GHDSU
15 RDL

Monday 9/9

1) Clean Pull + Hang Clean + Jerk (drop) + clean and jerk x 5

2) Pause Front Squats 3 x 4 (60%) 6 second pause

3) Strict Pull-ups 3 x 15

4) For time:
20 Front Squats (225/145)
30 Deadlifts (225/145)
400m run
50 Wallballs (20/14)

Saturday 9/7

WZA week #3
or
1) Every 2 minutes for 20 minutes
2 Power Cleans + 2 Cleans

2) Back Loaded lunges 3 x 10 per leg
-for these get into lunge stance and do all 10 reps on R leg without stepping back the switch

3) With a partner
20 min AMRAP
4 Bench Press (155/105)
8 DB Burpee DL (50s/35s)
12/8 Cal Bike

P1 does full round then switch

Friday 9/6

1) Hang Snatch 5 x 5

2) For Time:
21 OHS (115/75)
21 Pull-ups
400m Run
15 OHS (145/105)
15 C2B
400m Run
9 OHS (175/125)
9 Bar MU
400m Run

3) 4 Rounds 

4 Sandbag over the shoulder (150/100)

160ft left Farmer + right OH carry

4 Sandbag over the shoulder

160ft right farmers + left OH carry 

Thursday 9/5

1) Deadlift 3 x 5, 3 x 3

2) For time:
75 Abmat sit-ups
75 KBS (55/35)
750/600m row
50 sit-ups
50 KBS
500/400m row

Wednesday 9/4

1) For time:
800m run
2.4 mile bike
600m run
1.8 mile bike
400m run
1.2 mile bike
200m run
.8 mile bike

2) Strict Press 5 x 4

3) Bench press 5 x 2

4) For time:
2 rounds
250m farmers carry (55s/40s)
25 Deficit HSPU (6"/3")
100 Dubs

Tuesday 9/3

1) Clean Pull + Hang Clean (drop) + Clean and Jerk x 5

2) Pause Front Squats 3 x 5 (@50%) 7 second pause

3) 4 Rounds
25 GHDSU
12 Strict Pull-ups

4) For reps
10 rounds
:30 ME DB Hang Cleans (50s/35s)
:30 Rest
:30 ME TTB
:30 rest

Monday 9/2

"Glen"
30 Clean and Jerks (135/95)
1 mile run
10 Rope Climbs
1 mile run
100 Burpees

Saturday 8/31

Maybe some WZA qualifier wods

1)Every 2 minutes for 20 minutes
2 Power Snatch + 2 Snatch

2) 3 Rounds
1000m run
20 Power Snatch (95/65)
20 Back Squats (95/65)
20 TTB
20 BBJO (24/20)

Friday 8/30

1) On the 3:30 for 4 rounds
600m Run

2) Front Squat 5 x 3 (heavy across)
-Weighted ring Pull-ups x 30

3) For Time:
50 Cleans (165/115)
every minute 2 muscle-ups

Thursday 8/29

1) This will be the last weekly Summer Shreds for a while (don't worry they will pop up occasionally over the winter)
#25

2 Rounds
:45 Flutter Kicks
:45 Hollow Hold
:30 rest
:45 double crunch sit-ups
:45 Plank
:30 rest

5 min AMRAP
18 Banded Triceps Extensions
12 Barbell Curls

5 min AMRAP
7 Devils Press (light)
14 Squat Jumps

2) 15 min AMRAP
250/200m Row
15 DB Push Press (50/35s)
20 Box Jumps (24/20)

1 min rest between rounds

Wednesday 8/28

1) For Time:
1000m Run
100 GHDSU
1000m Run

2) Bench Press 5 x 8
heavy farmers carry x 240ft x 3

3)For Times
"burHELENpee"
0-4:00
50 Burpees to target
4-16:00
3 Rounds
400m Run
21 KBS (55/35)
12 Pull-ups
16-20:00
50 Burpees to target

Tuesday 8/27

1) 2 Hang Snatch (drop) + 2 TnG Snatch x 5

2) Heavy Bent over row 4 x 15 per arm
2:00 weighted hip ext hold
Hollow Rocks 5 x 20

3) For Time:
10-20...100
Dubs
1-2...10
Curtis P (115/75)

4) 15 min recovery bike ride

Monday 8/26

1) 12 min EMOM
1- Power Clean + Hang Power (drop) + Power Clean + Jerk
2- 12 Strict HSPU

2) Deadstop Clean Deadlift 5 x 3 @ 105% of max

3) For Time:
5 Rounds
6 Bar Muscle-ups
200m Run
8 Deadlifts (275/185)
200m Run

Saturday 8/24

1) Hang Power Snatch + Power Snatch + Hang Snatch + Snatch x 4

2)  2 Hang Power Snatch + 2 Power Snatch + 2 Hang Snatch + 2 Snatch x 2 @80% of #1

3) 10 Rounds for time:
250m row/.4 mile bike (alt rounds)
10 HSPU
1 Legless Rope Climb/ 1 pegboard (alt rounds)
5 Sandbag over the shoulder (150/100)
50' OH walking lunge (95/65)

Friday 8/23

1) On the 3 minutes for 5 sets 

400m run AFAP

2) Back Squat 5 x 3 - heavy across

3) 30 weighted pull-ups 

4) "Hans Gruber"

1-2-3-4-5-6-7-8-9

Power Clean (115/75)

2-4-6-8-10-12-14-16-18

TTB

3-6-9-12-15-18-21-24-27

Wallballs (20/14) 

25 minute cap 

Thursday 8/22

1) 5 sets:
1 Strict Press + 3 Push Press

accumulate 2:00 weighted plank
2 trips heavy farmers carry (if 90s are easy start with a :15 hold and then hold :15 at the turn)

2) 5 Rounds
20 Push-ups
25 KBS (55/35)
30 Box Jumps (20/16)*

For this workout every minute you have :40 to work and must stop and rest for :20

*Ladies stack some plates

20 minute cap

Wednesday 8/21

1) For Time:
80 GHDSU (in as few sets as possible)
160ft HS walk

2) Back Loaded Lunges 4 x 10

3) For Time:
"First cut" clean or snatch
4 rounds
400m Run
3 Legless Rope Climbs
7 Cleans or Snatch (185/130)

Tuesday 8/20

1) Power Snatch + Hang Power x 5-7 sets

2) 12 min EMOM
1- Snatch Grip DL x 5 @100% or slightly above
2- 4-6 Ring Muscle ups

3) 15 min AMRAP
40 Dubs
20 Alt DB Snatch
200/175m Row or 15/9 Cal Bike (alt rounds)

4) Bench Press 1 x 8, 1 x 10, 1 x 12

Monday 8/19

1) Clean Hi Pull + Hang Clean (drop) + Clean and jerk x 5 above 80%

2) FS 4 x 3

3) Summer Shred #24
For Time: 10 min cap
100 Straight leg raises over KB
100 Banded Triceps Extension
100 Bent over row
Partition as you like - everything should be light ish so you can do a minimum of 20 reps per movement

8 minutes:
200m Farmers carry buy-in
2-3 rounds of
15 Banded Hip Thrusts (add barbell if you like)
20 Walking Lunges (add weight if you like 10/10)

4) 17 min AMRAP

1 mile run buy in,

Then with remaining time AMRAP

7 Thrusters (75/55)

7 Pull-ups

7 Burpees over bar

Saturday 8/17

1) Power Clean 3 x 5

2) Clean Pulls 5 x 2 @102.5 or greater

3) Teens/Masters down and back chipper 
800-m run
30 HSPUs
30 DB thrusters (30/20)
30 box jump-overs (24/20)
30 power cleans (185/125)
30 box jump-overs
30 DB thrusters
30 HSPUs
800-m run

4) Games Row Burpee

For time 

500m row

30 bar facing burpees 

Friday 8/16

1) Back Squat 2 x 8 @70%, 3 x 6 @75%, 4 x 4 @80%,

2)  Summer Shred #23
3 Rounds
:45 Max Cal Bike
:45 Max Hollow Rocks
:45  to hold a max plank (:45 cap)

10 min AMRAP
10 DB Bench Press directly into
15 Push-ups (unbroken, go to knees if needed)
10 Ring Rows directly into
15 DB Hang Power Cleans (i.e. kipping bicep curls)

3) 12 min AMRAP
50 Double unders
10 Front Squats (115/75)
10 SOH (115/75)

4) 5 Rounds
6 Bench Press (205/135)
6 Sandbag over the shoulder (150/100)
200m run

Thursday 8/15

1) Workout #1 for time 0-15 minutes on the clock
3 Rounds
28/22 Cal Row
7 Muscle-ups (11 GI Janes)
21 Wallballs (20/14)

Workout #2 for time: 15-30 minutes on the clock
3 Rounds
400m Run
7 Deficit HSPU (45s/35s) (heavy Push presses)
14 DB Power Cleans (50/35s)

Wednesday 8/14

1) For time:
75 GHDSU (in as few sets as possible)
1000m Row

2) 12 Min EMOM
Even: 2 Hang Cleans + 1 FS
Odd: :30 Max distance HS walk

3) With a partner for time:
100/70 Cal Bike (switching every 10/7)
110 Alt Box Jumps (24/20)
120 Burpees (switching every 5)

Tuesday 8/13

1) 5 sets:
2 TnG Power Snatch rest :20 + 2 TnG Snatch

2) Summer Shred #22
6 min AMRAP
40 Single leg Jump rope (20/20)
20 V-ups

10 Min AMRAP
Using a light or empty barbell complete the following complex as many times as possible without putting the bar down (thats the goal)
10 reps of everything:
Upright row
Strict Press
Lunges (back or front) 5/5
Bicep Curls
Bent over row

rest as needed between rounds (increase weight if possible)

3) 14 min AMRAP
500/400m Row
40 Alt DB Snatch (50/35)
30 Push-ups
20 Pull-ups
10 DB Thrusters (70/40s)

Monday 8/12

1) Deadlift 5 x 4 at or above 82.5%

2) 12 minute EMOM:
Even- 2 Power Cleans + 1 Jerk (building)
Odd- 4-6 Ring Muscle ups

3) 3 Rounds
400m Run
18 TTB
9 Clean and Jerks (165/115)

Saturday 8/10

Good luck at Summer Slam today!!!

Friday 8/9

If you are competing tomorrow I would just hit #1,2,4 at well below maximum

1) 3 rep Hang Clean x 3
2 Rep Hang Clean x 3

2) 5 sets
1 1/4 Front Squats + :10 FR Hold
85% of max clean
-Between sets 5 Strict HSPU + 10 Kipping

3) 14 min AMRAP
60 Dubs
40 Pistols
30 Alt DB Squat Snatch

4) 20 min easy jog, bike or row to flush the legs

Thursday 8/8

1) Summer Shred #21
5 minutes:
10 Plank KB Pull throughs
10 Supine Trunk rotations

3 Rounds
15 Barbell Curls
15 Bent over reverse fly (DBs)

15-12-9
Banded Triceps Extension
Box Dips (rip dips)
Push-ups

2) 12 min AMRAP
200m Run
7 C2B
11 Box Jumps (24/20)

Wednesday 8/7

1) 1 Push Press + 2 Jerks x 5

2) 5 x 1 Split Jerk- working towards a heavy/max

3) 4 Rounds for reps
1 minute at each station
TTB
Thrusters (45/35)
KBS (55/35)
Cal Row or Bike (2 rounds bike/2 rounds row)

2 minute rest between rounds

Tuesday 8/6

1) Snatch DL 5 x 4 @100%

2) 12 Min EMOM
Even: Clean grip DL @110% x 5
Odd: 3-5 Ring Muscle-ups

3) For Time:
800m Run
21-15-9
Power Snatch (95/65)
3-2-1
Rope Climb

then 800m run

4) Accumulate 2:00 GHD Hollow Hold with weight overhead

Monday 8/5

1) Snatch Hi Pull + Hang Snatch (drop) + Snatch x 5 above 80%

2) OHS 4 x 3

3) Summer Shred #20
4 Rounds-
:45 Max Cal Bike
:30 rest
:45 Max Cal Row
:30 Rest

10 min AMRAP
10 Seated Strict Press (BB or DBs)
10 Ring Rows
20 Hollow Rocks

Class can be split into two groups Group 1 on the cardio Group 2 on the AMRAP

4) 10 Rounds 

2 Power Clean (135/95)

4 FR Lunges (135/95)

8 Burpees over bar

Saturday 8/3

1) Hang Clean + Jerk + Clean and Jerk
every 2 minutes for 10 sets

2) With a partner:
10 Power Snatch (115/75)
10 Power Snatch (135/95)
10 Power Snatch (165/115)
10 Power Snatch (185/125)
10 Power Snatch (205/135)
10 Power Snatch (225/145)

Before each set both partners simultaneously bike 15/10 Cals

3) Crain
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

45 minute cap

Friday 8/2

1) 12 min EMOM

Even- 4 Snatch - building

Odd- 10 Strict HSPU

2) 2 Rounds 

30/24 Cal Row OR 30/21 Cal Bike (1 round row, 1 round bike)

40 Push Press (75/55)

50 Box Jump Overs (24/20)

3) Every :45 for 15 minutes 

1 Front Squat (87.5%)

Thursday 8/1

1) Summer Shred #19
5 min AMRAP
:15 Plank
15 Banded Trunk Rotations L
:15 Plank
15 Banded Trunk Rotations R

4 Rounds:
15 Banded Triceps extension
directly into
10 Hammer Curl + Strict Press

5 minutes:
Single Let Plate Scales 6-10 each let
15 Calf Raises holding plate

2) 13 min AMRAP
10 Muscle-ups
40 Wallballs (20/14)
50 Alt DB Snatch (50/35)

Wednesday 7/31

1) 12 Min EMOM:
Even: 5 Deficit DL
Odd: 15 Unbroken TTB

2) Four 3 minute rounds: for max power cleans
25/20 Cal Row
200m Run
Max Power Cleans in remaining time (135/95)

rest 1 minute

The row should be 85-90% effort scale the cals down to finish around a minute
Same with the run, should be around a minute.
Leaving you :35-:50 for the PC

3) For Time:
6 Rounds
4 Sandbag over the shoulder
80ft Sandbag carry

Tuesday 7/30

1) Hang Power Snatch 5 x 3

2) Hang Snatch Hi Pulls 5 x 2 (>100%)

3) Summer Shred #18
With minimal rest between movements
12 minute clock
8 Bench Press
12 Single Arm Bent over row (heavy)
Max effort hollow rocks or sprinter sit-ups (go until bench opens up)
- 3-4 rounds

3 Rounds
30 supine trunk twists
15 Light Plate Side Raises
20 Light Plate Bent over lateral raises

4) 15 min AMRAP

50 Dubs

20 DB Hang Clean and Jerk (50/35) (10/10)

10 Burpees 

Monday 7/29

1) Unbroken Clean sets
Rounds 5,4,3,2 x 3
-increase in weight and start heavier than the previous round

2) 12 min EMOM

1- Back Squats (6,6,5,5,4,4)

2- 4-5 Bar MU

3) For Time:

4 Rounds 

3 Rope Climbs

12 Double KB Front Squats (55s/35s)

400m Run

Saturday 7/27

1) 10 sets 

2 TnG Power Snatch (@70%)

2 TnG Power Snatch (@80%)

1 pegboard climb 

rest 1 min 

2) For Time with a partner:

100 TTB (sets of 25) 

50 Muscle-ups (sets of 5)

100 Alt DB Snatch (70/50) (sets of 10) 

200 Wallballs (sets of 50)

3) 2 rounds:

0-1:40

500/450m row

1:40-2:40

100 Dubs

2:40-3:40

22 burpees over the rower 

rest 1:20 

you get an X for anything not completed in the timeframes 

Friday 7/26

1) 12 min EMOM

Even- 3 Snatch - building

Odd- 10 Strict HSPU

2) 1K Row

30 Clean and Jerks (full) 

1 mile run

*your choice on weight, should be moderately heavy

3) Every :45 for 15 minutes

1 Back Squat  (around 87.5%)

Thursday 7/25

1) Summer Shred #17
3 Rounds
:30 Max Effort Hollow Rocks
:30 Max Effort Weighted Russian Twists
:30 Max Effort Mountain Climbers
:30 rest

3 Rounds
10-15 DB Bench + Max Effort banded Triceps extension
rest :30
10-15 unbroken SDHP + Max Effort Hammer curls
Rest 1:00

2) Buy in:
30/25 Cal Row or 30/22 Cal Bike
Then,
100-80-60-40-20
Double Unders (x 2 for singles)
50-40-30-20-10
Sprinter Sit-ups

Cash out,
30/25 Cal Row or 30/22 Cal Bike

Wednesday 7/24

1) Deadlift 3 x 10

2) 6 Rounds for total burpees
3 minutes per round
200m Run
6 Clusters (155/105)
Max Lateral Burpees over the bar in remaining time

rest :30

Tuesday 7/23

1) 6 sets of 2 Hang Cleans + 2 Jerks

2) 12 min EMOM:
Front Squat x 5 using the weight from #1
3-5 Bar Muscle-ups

3) For Time OR you have 24 minutes to climb by 5s as high as possible:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Air Squats

After Round 1 rest :30
After Round 2 (10,15,20,25) rest 1:00
After Round 3 (15,20,25,30) rest 1:30
After Round 4 (20,25,30,35) rest 2:00
Round 5 finishes the workout (25,30,35,40)

Monday 7/22

1) Unbroken Snatch sets
5,4,3,2 x 3
-increase in weight and start heavier than the previous set

2) Summer Shred #16
5 min AMRAP
20 Weighted Sit-ups (plate OH)
20 Reverse Sit-ups
20 Bicycle sit-ups

2 sets: each set unbroken with band around knees
Just below Max Effort DB strict press (8-15 reps)
Db Front Rack Hold 15 banded lateral steps L
Just below Max Effort DB Push Press (8-15 reps)
DB front rack hold 15 banded lateral steps R

2 sets
3-6-9-12
Barbell Curls
-start heavy and get lighter with minimal rest, after 12 rest as needed

3) 16 min AMRAP

20 KBS (55/35)

10 Burpee Box Overs (24/20) 

every 4 minutes 25/20 cal row OR 21/15 bike. 2 of each

Saturday 7/20

1) Hang Snatch + Snatch (drop reset) Hang Snatch + Snatch x 5

2) For Time:
10 Muscle ups
15 DB Power Cleans (50/35)
10 Muscle-ups
15 DB Squat Cleans
10 Muscle-ups
15 DB Thrusters

3) For Time:
1 mile Run
50 Pull-ups
25 Snatch (185/125)

Friday 7/19

1) 5 sets
6 Back Squat - heavy
8 Bench Press- heavy
10 Single Arm DB Row - heavy

2) For Rounds and Bike Calories
With a partner

Six 4 minute rounds
16 TTB
16 DB Step-up (50/35) (24/20)
16 Burpees
16 DB Oh Squat (50/35) (single arm thruster)

At the 3:00 mark of each round: P1 will run 150m, P2 will Bike for max Cals.

Partners will alternate who runs and bikes (each person will run 3 and bike 3)

There is no rest between rounds. Pick up where you left off and split the work anyway you like.

Thursday 7/18

1) Summer Shred #14
3 Rounds (5 minutes)
20 Plank Hip Touches (brief pause at the top, back in plank don't rush)
20 Weighted Russian Twists

5 min AMRAP
:30 Plate Gun Hold (heavy)
8-10 Bench Press

5 min AMRAP (light to moderate DBs)
5 Renegade Rows (L Row + R Row= 1)
6 DB Squat Clean Thrusters

2)

2 Rounds
10-8-6-4-2
Power Snatch (105/70, 125/85, 145/100, 165/115, 185/125)

At 0:00 and at the 8:00 minute mark row 500m

18 minute cap

The weights should get progressively heavier today. Once you finish the round of 2 on the first set drop back to starting weight and start over

Wednesday 7/17

1) Deadlift 8 x 2 AHAP

2) 12 min EMOM:
Even: RDL x 5 + :10 L Sit hold
Odd: 10 Strict HSPU

3) 4 Rounds
25 KBS (55/35)
20 Wallballs (20/14)
15 Pull-ups
100m Sprint

rest 2 minutes

4) Bent over row 3 x 15

Tuesday 7/16

1) 6 sets double hang Snatch

2) Summer Shred
5 min AMRAP
Hollow Rocks*
*Every break hold a :20 plank

3 Rounds:
15 Banded Triceps Extension
Directly into 15 Push ups (drop to knees if needed)
Directly into
Max Effort DB Hammer Curls (goal is 12-18)
rest 1 minute

3 rounds:
:30 Max Effort Squat Jumps
:30 Rest

3) With a partner:
110/90 Cal Row
100 Burpee Box Jump Overs (24/20)
90/70 Cal Bike

On 3,2,1 go P1 will begin on the BBJO P2 will begin on either the rower or the bike.  You must complete all work on your first piece of cardio before moving to the next. 

Monday 7/15

1) Low blocks power cleans (4" off the floor) 5 x 3

2) 12 EMOM
1- 5 Front Squats heavy
2- 4 Bar MU

3) 18 min AMRAP
2 Rounds of DT
400m Run

4) 4 x 5
Sandbag over the shoulder AFAP
rest 2:00

Friday 7/12

1) 12 Min EMOM:
Even: 3 Clean and Jerks (building)
Odd: 8 Strict HSPU

2) 20 min AMRAP
3 Muscle-ups
200m Run
1 Power Clean and Jerk (205/135)

3) Every :45 for 15 minutes
1 Back Squat  (around 85%)

Thursday 7/11

For Time:
2k Row
2 mile Run
200 Cal Bike

Wednesday 7/10

1) Deadlift 3 x 8

2) For Time:
21-15-9
Power Snatch (115/75)
-10/7 Cal Bike after each set

rest 3

15-15-15
Deadlift (225/155)
Cal Row (12 for ladies)

rest 3

9-15-21
Hang Power Clean (135/95)
Bar Facing Burpees

3) For Time:
4 Rounds
80ft Sandbag carry
50ft HS Walk

Tuesday 7/9

1) 6 sets of Hang Clean Doubles + 1 Jerk

2) 12 Min EMOM:
Even- Front Squat x 4 (using the max weight from #1)
Odd- 2-4 Bar Muscle-ups

3) For Time:
800m Run,

Then,
36-24
Wallballs (20/14)
Pull-ups

800m Run

4) Strict Press 3 x 10

Monday 7/8

1) Low Block Power Snatch (4" off the floor) 5 x 3

2) Snatch DL 5 x 5 @ 100%

3) Summer Shred #11
5 min AMRAP
20 Hollow Hold Flutter Kicks
10 Supine Trunk Rotations

5 Rounds: (try to push the weight on these)
4 Single Arm DB OH Lunges R
4 Single Arm DB OH Lunges L
-When you R arm is up only lunge out with Left foot and vice versa

3 Rounds with progressively easier weights:
Max Reps Barbell Bicep curls (heavy) directly into
Max Reps Box Dips (heavy)
Max Effort Barbell bicep curls (mod)
Max Effort Box Dips (mod)
Max Effort Barbell Curls (light)
Max Effort Box Dips (light

4) 3 rounds for reps
1 minute at each station
SDHP (75/55)
Burpees
Box Jump Over (20" Ladies can step)
Push Press (75/55)
Cal Row

1 minute rest between rounds

Saturday 7/13

1) For time:

10-1

Deadlift (275/185)

Bench Press (205/115)

Front Squat (185/125)

2) With a partner:

1 mile run (relay style in 400s)

120 TTB

1 mile run (relay style in 400s)

120 DB Thrusters (50s/35s)

1 mile run (relay style in 400s)

3) For time: sell out 

15/10 Cal Bike

10 Double KB Hang Snatch (35/20)

20 Burpees 

10 Double KB Hang Snatch

15/10 Cal Bike

Saturday 7/6

1) 20 min AMRAP with a partner: wearing a vest
4 Sandbag over 40/30" Wall
8 Burpee Wall overs 40/30"
While partner 1 is working the AMRAP P2 is running down the hill to the bus stop at general Armistead (about 300m

for the 40" wall stack 4 boxes on the 20" side and attach them with 2 bands making a X
for 30" place two boxes side by side on the 30" and wrap a band around them

2) 10 RM Power Snatch

3) For Time:
50 Cal Bike
50 C2B
50 Wallballs (20/14)
25 Cal Bike
25 C2B
25 Wallballs

Friday 7/5

1) Clean Hi-Pulls 5 x 5

2) Summer Shred #10
5 min AMRAP
20 Single Leg + Single Arm V-ups (R arm L leg)
:25 sec Plank

3 Rounds:
20 Alt KB Row
20 DB SOH (strict then use your legs)

3 Rounds:
10 KB Goblet Step-ups
20 KB Around the world (10R- 10L) These are not for speed, keep the belly and butt tight

3) Every minute for as long as possible:
3 Power Cleans

Every 5 minutes increase weight (20/10 lbs)

Try to guesstimate your ending weight around the 25 minute mark (so 5-6 jumps) (you can scale the jumps if needed)
Then reverse engineer your starting weight

4) Bench Press
7 down to 1 and then back up to 7
Build on the way up and then drop set as quick as possible on the way down

Thursday 7/4

"Chuck Heavy"
1 mile Row (or 2.4 Mile Bike)
100 Push-ups
1 mile Run
100 Thrusters (45/35)
1 mile Row (or 2.4 mile Bike)

You will either start on the rower or the bike
ladies will row 1250m and bike 1.8

Wednesday 7/3

1) 12 min EMOM
1- Clean Grip RDL x 8
2- 50ft HS Walk

2) 3 sets
Max HS push (strict then kip)
rest :30
Max Ring Muscle-ups
rest 2

3) For Time:
20 Box Jumps (30/24)
20 DB Snatch (70/50)
200m Run
40 Box Jumps (24/20)
40 DB Snatch (50/34)
400m Run

4) Deadlift 5 x 5
as heavy as possible

Tuesday 7/2

1) Use 2 bars for 5 sets
Bar #1: 3 Snatch DL @ 110%
directly into
Bar #2: 2 Hang Snatch (build)

2) Summer Shred #9
FT:
40 Sprinter Sit-ups
400m Farmers Carry (moderate so instead of 55/35 think 40/25-30) goal is minimal breaks
40 Sprinter Sit-ups
-Goal is to do the sprinter sit-ups in as few sets as possible

3 Round: Super set
15 Banded Triceps Extension
Directly into
10 DB Bench
-rest 60 seconds between rounds

3 Rounds: Super set
10 Straight bar bicep curl
directly into
15 Straight bar underhand bent over row squeeze shoulder blades
rest 60 seconds between rounds

3) 6 Rounds
2 minutes on 1 minute off (pick up where you left off)

10 Burpees
15 Air Squats
10 TTB

Monday 7/1

1) 1 Clean DL + 4 second negative to low hang Clean x 8

2) 12 min EMOM
Even- 1 Clean + 2 Front Squats (start at the max from #1)
Odd- 4 Bar MU

3) For Time:
800m Run

5 Rounds
12 DL
9 OHS
6 Hang Power Snatch

800m run

(125-155/85-105)

4) 3 sets:
25 Banded GM
directly into
15 Bent over row

Saturday 6/29

1) Every :12 for 2 minutes
1 Power Snatch
rest 1 minute (increase weight)
Every :15 for 2 minutes
1 Power Snatch
rest 1 min (increase weight)
Every :20 for 2 minutes
1 power Snatch
rest 1 min (increase weight)
Every :30 for 2 minutes
1 Power Snatch
rest 1 minute and start over with the goal of going heavier on each of the 4 sets

2) 10 min AMRAP as a group
1 Peg board climb

3) In teams of 2
12 rounds total
10/7 Cal Bike
5 Sand bag cleans (150/100)
5 Sand bag Squats (150/100)
5 Burpee box overs (30/24)

4) For Time:
500m Row
30 DB Squat Snatch (50/35)
500m Row

Friday 6/27

1) 1 Clean (drop) + 1 Clean + 1 Front Squat + 2 Jerks x 5

2) 5 x 5 Hang Clean- Hi Pull (moderate to heavy)

3) "Nate"
20 min AMRAP
2 Muscle-ups
4 HSPU
8 KBS (70/55)

4) 4 Rounds
10 Bench Press
25 GHDSU

Thursday 6/27

1) Run OUT for 20 minutes (don't sandbag this run)
At the 20 minute mark stop running and
10 min AMRAP
20 Pistols
30 Push-ups
After the 10 min AMRAP
Run BACK in under 20 (is goal)

Wednesday 6/26

1) 10 min EMOM
2 Snatch DL + 1 Low Hang Power (drop) + 1 Power

2) 5 rounds for fastest and slowest times
New round every 4 minutes

15/12 Cal Row
3 Power Cleans (185/125)
9 Deadlifts (185/125)
12 Bar facing burpees

The clean weight should be on the heavier side, but should be real light for the DL.

Goal is to finish each round in under 2:30 scale the cals or burpees down if needed

3) 3 Rounds
10 Push Press
10 Strict Pull-ups
rest 60-90 seconds
10 Bench Press
10 Ring Rows
rest 60-90 seconds

moderate to heavy. Move right from one push to the pull then rest

Tuesday 6/25

1) 2 Hang Cleans (drop) + 1 Clean x 5

2) 8 min EMOM
3 Back Squats

3) 18 min AMRAP
600m Run
20 TTB
15 Double KB Front Squats (55/35)

Monday 6/24

1) Snatch DL + 4 second negative to a low hang snatch (drop) + Power Snatch x 5

2) Deficit Snatch DL 5 x 2 @ 100-105%

3) FT:
30 Strict HSPU
30 TTB
30 Kipping HSPU
30 C2B
-goal is as few sets as possible

4) For Time:
100/70 Cal Bike
50 GTO (115/75)
30 GI Janes

Saturday 6/22

"Levi's WOD"

30 min AMRAP in teams of 2
800m Run + 30 Power Cleans (115/75) + 20 TTB
600m Run + 20 Power Cleans (135/95) + 30 TTB
400m Run + 10 Power Cleans (155/105) + 40 TTB

Run together, split the reps evenly. You do not need to wait for your partner to return from the run.

You finish the 400 + 10 + 40. Start over at 800. Each run + reps is a round

Friday 6/21

If you can go to one of the classes tomorrow for Levi's WOD

1) 2 Snatch + 2 OHS x 5 (snatch (drop) + snatch + OHS)

2) 4 sets:
10 Front Racked Lunges Heavy
4-8 Bar MU (big sets is the goal)


3) 600/500m Row
20 Hang Squat Cleans (95/65)
20 Push Press  (95/65)

rest 3 minutes

600/500m Row
20 Thrusters  (95/65)
20 C2B

rest 3 minutes

600/500m Row
20 OHS  (95/65)
20 Bar Facing Burpees

Thursday 6/20

1) Summer Shred #6
5 Min AMRAP
10 W Leg raises (legs together up, back to just above the floor spread your legs and up = 1)
20 Bicycle Sit-ups  (don't pull on your head)
10 Side plank hip touches per side

3 Super Sets
15 DB Bench
15 Ring Rows
rest 45-60 seconds

3 Rounds at ALL OUT MAXIMUM EFFORT
200m Row
10 Burpees
rest as needed between so you can hit this as hard as possible

2) 5 Rounds every 4 minutes 

40 Double unders 

20 DB Snatch (50/35) (10/10)

200m Run 

score fastest and slowest rounds 

Rx is unbroken Double Unders- if you break you owe 3 burpees per break before starting DBS

Wednesday 6/19

1) 8 min EMOM
3 Deadlifts (heavy across)

2) "Blair #1"
10-1
HSPU
Squat Clean (115/85)
Ring Dips

every round add 10#s to clean

3) 15 min Bike Ride for Distance
every 3:00 beginning at 0:00
5 Sandbag over shoulder (150/100)

Tuesday 6/18

1) TnG Power Snatch
3 sets of
1 x 5 , 1 x 4, 1 x 3
build over the 5,4,3 then start over slightly heavier

2) 15 min EMOM
1- 15 weighted GHDSU
2- 8 Strict Pull-ups
3- 5 Close Grip Bench (heavy)

3) "NeleH"
3 Rounds
12 Pull-ups
21 KBS (55/35)
400m Run

Monday 6/17

1) Every 90 seconds for 10 sets
3 Hang Clean

2) Clean Hi-Pulls 5 x 2 singles @100%

3) 8 min EMOM
3 Front Squats heavy

4) 18 min AMRAP
3 Muscle-ups
9 BBJ (24/20)
18 Wallballs (20/14)

every 3:00 beginning at 0:00 20/16 Cal Row or 15/10 Cal Bike 3 of each

Saturday 6/15

1) Snatch + OHS + Hang Snatch + OHS x 4-5

2) Bulgarian Split DL x 8 per leg x 4 sets

3) For Time:
1000m Row
50 DB OHS (50/35) (25 per side)
30 C2B

4) In Teams of 3
Complete
30 Rounds of (10 each)
6 DL
5 HPC
4 FR Lunges

(165/115) unbroken

75 Ring Muscle-ups

150 Cal Bike



While partner 1 is doing the AMRAP partner 2 is doing AMRAP of Ring Muscle-ups, Partner 3 is doing AMRAP of Cal Bike

Friday 6/14

1) 3 sets
3 TnG Cleans + 1 Jerk
3 sets
2 TnG Cleans + 2 Jerks
3 sets
1 Clean + 3 Jerks

2) Summer Shred #4

6 minute AMRAP
:15 plank + :15 Plank Bird dog (L leg up+ R arm up) + :15 Plank Bird Dog (opposite) + :15 Plank on toes
10 Banded GM

50 Barbell Bicep curls (in as few sets as possible)

6 min AMRAP
8 DB Burpee DL
10 DB Calf Raises (toes on a plate)

3) Five 2:30 minute AMRAPs of the "Chief"
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

1:30 "rest"- in that 1:30 you need to run 200m

Pick up where you left off the round before

Thursday 6/13

1) 10 min EMOM of Power Snatch
Deadlift + 2 Hang Hi-pulls (drop reset) 2 Power Snatch

(for the high pulls, focus on getting weight on the heels/hamstrings and exploding through then focus on pulling bar to your chin)

2) Climb as high as possible in 16 minutes
2 Sprinter Sit-ups (L/R=2)
2 KBS (55/35)
2 Box Jump Overs (24/20)
4 Sprinter Sit-ups
4 KBS
4 BJO
...

Continue to add 2 reps to each movement until the 16 minutes is up

Wednesday 6/12

1) 5 rounds
3 minute bike (steady pace)
3 minute row (steady pace)
-nothing intense just a consistent pace for 30 minutes

2) Dom's Birthday workout
For time:
72 Thrusters (135/95)

Buy-in before each set of thrusters
12 Bench Press (165/105)
12 Pull-ups
then max effort Thrusters. When you drop the bar start benching again

Tuesday 6/11

1) 10 min EMOM
3 Back Squats

2) 15 min EMOM:
1- :30- :40 GHDSU hollow hold
2- 1 strict MU + 3 Kipping
3- 5 Sandbag over the shoulder (150/100)

3) For Time
50/35 Bike or 50/40 Row
400m Run
30 Power Snatch (155/105)
400m Run
50/35 Bike or 50/40 Row

Start with bike finish with row or vice versa

Monday 6/10

1) Every 90 seconds for 10 sets
3 Hang Snatch

2) Snatch Hi-Pulls 5 x 2 (singles) @100%


3) Summer Shred #3
5 min AMRAP
10 Plate OH Sit-ups
10 Plate OH Reverse sit-ups
20 Plate Russian Twists

3 super sets:
12 Double KB Bent over Row
12 Push-ups (hands on 20" box, try to go below parallel if able)
rest :45

6 min AMRAP (rest as needed between each set, each set is unbroken so light weight DB)
10 DB RDL
8 DB Hammer Curls
8 DB Step back lunges (4/4)
10 DB Push Press

4) 18 min AMRAP
15 TTB
50 Dubs
15 Burpees

rest 1 minute between rounds

Saturday 6/8

1) Clean + Hang Clean + FS x 6
all sets between 80-85% of max clean

2) Front Squat 5 x 2
1st rep has a 3 second pause in the bottom

3) 10-1
Strict Pull-ups
Strict HSPU

4) For Time:
1000m Row
50 Burpees to target
25 Devils press (50s/35s)
50 Burpee Box Jump over
1000m Row

Friday 6/7

1) Every 90 seconds for 15 minutes
:30 Hollow Rocks
Then,
2 TnG power snatch (build)

2) Snatch DL 6 x 2 @110%

3) For fastest and slowest rounds
5 rounds on 3 minutes
15 Box Jumps (24/20)
10 DB Power Cleans (50/35s)
200m Run

4) 4 Rounds
50ft HS Walk
directly into
5 Heavy Bench press
rest 30 seconds
10 Bent over row
directly into
:15 second chin over the bar hold
rest 1-2 minutes

Thursday 6/6

1) 18 Min AMRAP
With a partner:
40/32 Cal Row
20 Thrusters (75/55)
40/32 Cal Row
20 Thrusters (95/65)
40/32 Cal Row
20 Thrusters (115/75)
40/32 Cal Row
20 Thrusters (135/95)
40/32 Cal Row
20 Thrusters (155/105)
40/32 Cal Row
20 Thrusters (185/125)
40/32 Cal Row
20 Thrusters (205/135)
40/32 Cal Row
20 Thrusters (225/155)

2) 5 Rounds
20/15 Cal Bike Sprint (i.e goal is less than 35 seconds)
400m Run
rest as needed

Wednesday 6/5

1) Clean + Hang Clean + Jerk x 5

2) 8 min EMOM
3 Front Squats (heavy)
3 Bar Muscle-ups

3) Zach #2
40 OHS (115/75)
10 Bar Facing Burpees
30 Wallballs (20/14)
10 Bar Facing burps
20 Hang Power Cleans (115/75)
10 Bar Facing Burpees
30 TTB
10 Bar Facing Burpees
40 SOH (115/75)



Anytime you break a movement (except burpees) perform 1 rope climb

12 Rope Climb cap

Tuesday 6/4

1) Hang Snatch 1 x 5, 1 x 4, 1 x 3 x 3 waves

2)
"Summer Shred #1"
30 V-ups with a twist (both arms outside R knee, then both arms outside L knee= 2)
Straight leg raises
Close grip push-ups (these should be in 1-2 sets, drop to your knees if needed)

With a partner: 3 sets ME pull-ups (10 minimum so set-up a band or bands)
Alternate sets with your partner

5 min AMRAP
Devils Press (light)
Every minute perform 10 jumping lunges

3) 50/36 Cal Bike
100 Double unders (250 singles)
40 KBS (55/35)
20 DB Step Ups (50/35)

rest 3 minutes

25/18 Cal Bike
50 Dubs (125 Singles)
20 KBS (55/35)
10 DB Step Ups  (50/35)

Monday 6/3

1) 30 Power Clean + Jerk for time-
10 sets of  3 TnG goal is to finish around 77.5-82.5% of max PC+J
- start around 65%

2) 8 min EMOM
3 TnG Deadlifts (heavy)
4 Shoot throughs

3) 20 Min AMRAP
400m Run
6 Bench Press (135/85)
12 SDHP (115/75)

*If you dont have time to run another 400m you can build your score by performing burpees

Saturday 6/1

1)  21-15-9
Deadlift (275-315-365)
Deficit HSPU (2/1", 4/2", 6/4")

2) 5 rounds
3 minute round- 2 minute rest
7 Muscle-ups
200m Run
7 Power Cleans (185/125)
-Max Cals on the bike in remaining time

3) For time:
1 mile run
rest until 10:00
5 Rounds
50 dubs
5 Manmakers (50/35)

Friday 5/31

1) Take 15 minutes or so to build up to a 2RM max Snatch (doesn't need to be TnG)

2) Take 75% from above and use it for this workout

For Time:
1000m Row
100 Wallballs (20/14)
100 Alt DB Snatch (50/35)
100 Bar Facing Burpees

Every 2:00 beginning at 0:00 2 Snatches at 75%

3) 16 min EMOM:
1- 5-10 Strict Pull-ups
2- 15 weighted GHDSU
3- 8-12 RDL (heavy)
4- 8-12 Close grip DB Bench

Thursday 5/30

1) 10 min EMOM
2 Back Squats (heavier than 2 weeks ago)
:10-15 L sit

2) 20 min AMRAP
3 Hang Cleans (175/120)
200m Run
 1 Rope Climb

Wednesday 5/29

1) Deadlift 5 x 5

2) 5 Sets
Push Press x 5
Underhand bent over row x 5
Plank on toes x :30

3) For Time:
15 Unbroken TTB
13 Power Snatch (95/65)
11/8 Cal Bike

2 minute rest

4)3- 4 rounds
80 foot sandbag shoulder carry R
80 foot sandbag shoulder carry L
160ft farmers carry heavy
Max unbroken HS walk

Tuesday 5/28

1) Quickly work to a heavy single power snatch

2) Start at 75% of above and work up
10 min EMOM
1 Snatch DL + Loww hang power snatch (drop) + 2 TnG Power Snatch

3) 3 Rounds
1 minute at each station:
Cal Row
Thrusters (45/35)
DB Power Cleans (50s/35s)
Amat Sit-ups
Burpee Box Overs (24/20)

1 minute rest between rounds

4) 5 Rounds
20 Weighted Hollow Rocks
10-12 GHR

Monday 5/27

"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

wear your vest

Saturday 5/25

1) Back Squat 1 x 5, 1 x 10, 1 x 15
-quickly work to a heavy 5 and then drop weight for 10 and drop again for 15

2) 12 Min EMOM
1- 4 Bar Muscle-ups + 6 DB Thrusters (50s/35s)
2- 4 Bar Muscle-ups + 6 DB Thrusters (50/35s)
3- Rest

3) For Time:
5 Rounds
15 Cal Row
15 Wallballs (20/14)
10 Bar Facing Burpees
10-8-6-4-2
Power Snatch (115/75, 135/95, 155/105, 185/125, 205/135)

New round starts every 4 minutes
you have a 1:30 cap to finish the burpees (this is a recommended cap to push everything and get to the snatches in a world of hurt)

Friday 5/24

1) 2 TnG Power Cleans + 2 Split Jerks x 5

2) 10 Min EMOM
2 Deadlifts
4 Bench
-heavy across

3) 9 minute ladder
2 Alt DB Snatch
2 HSPU
4 DBS
4 HSPU

Every 3:00 beginning at 0:00 18/12 cals on the bike. 1 minute cap for the bike cals. Any calories not accumulated you must do 1 GI Jane per. So you get 14 you need to do 4 GI janes before returning to the ladder

Rest 3 minutes

Repeat starting over at 2

Thursday 5/23

1) 5 Rounds
16 Back loaded lunges
20 Alt KB Row
:20-:30 weighted side plank

2) For Time
5 Rounds
15 TTB
9 Goblet Squats (70/55)
300m Run

Wednesday 5/22

1) 10 minute EMOM
2 TnG Power Snatch (drop reset) + 1 Power Snatch

2) Snatch DL 5 x 4 (all dead stop) 90-100%

3) 4 rounds for total Dubs
4 minute round
3-6 Muscle ups (pick a number and stay with that)
9 Deadlifts (225/155)
15 Box Jumps (30/24)
21/17 Cal Row (2 rounds) 21/15 Cal Bike (2 Rounds)

Max Dubs remaining time

1 minute rest

Tuesday 5/21

1) For Time
2k Row
Starting at 0:00 and every 90 seconds 3 sandbag over the shoulder (150/100)

2) Push Press + 2 Split Jerks x 5

3) 12 min AMRAP
10 Hollow Rocks
15 Sit-ups
20 Weighted Russian twists
-every minute hold a :15 plank

4) 18 min AMRAP
200m Farmers carry (55s/35s)
5 Rounds
2 Clusters (165/115)
6 Burpees over the bar

Monday 5/20

1) Clean and Jerk x 2 (not touch and go)
2 sets at 75%
2 sets at 80%
2 sets at 82.5%
2 sets at 85%
2 sets at >85%

2) 10 min EMOM
2 Front Squats
3-6 Strict HSPU

3) Murph prep #4
For Time:
1000m run
50 Pull-ups
100 Push-ups
150 Air Squats
1 mile run

with a vest and straight through

Friday 5/17

1) 3-4 rounds
10 Hollow Rocks
10 Straight leg Raises
20 Weighted Russian Twists
10 Straight leg Raises
10 Hollow rocks
rest 1-1:30 between
try and suffer through with minimal breaks

2) 2 Rounds
60/45 Cal Row
30 Squat Jumps
30 KBS (55/35)
900m Run (bottom of Blvd of the generals)

Thursday 5/16

1) Snatch Hi Pulls 5 x 2 (reset after each rep) 95-102.5%

2) Snatch DL 5 x 3 TnG @105-110%

3) 12 Min EMOM
1- RDL 6-10
2- Banded hips steps x 20
3- Hammer Curl + Strict Press x 8-10

4) With a partner 8 rounds for time
12 DL
9 HPC
6 SOH (155/105)
10 Synchro burpees over the bar
-P1 does the barbell P2 is on the bike for max cals until the 27 reps are complete then do burpees and switch

Wednesday 5/15

1) Every 3 minutes for 15 minutes
Hang Clean + 3 Front Squats -as heavy as possible across all sets
directly into 4-6 unbroken muscle-ups

2) 3 Rounds for time with a vest
25 Pull-ups
50 Push-ups
75 Air Squats
800m run

you can partition the reps however you like

Tuesday 5/14

1) Quickly work up to a max power snatch for the day

2) 10 min EMOM
2 TNG Power Snatch @75%
6 Strict HSPU

3) 4 Rounds
14/9 Cal Bike
7 Clean and Jerks (135/95)

1 min rest

21 GHDSU or Sit-ups
7 Devils Press (50s/35s)

1 min rest

4) 5 rounds quickly between movements rest as needed between sets
Snatch DL  x 3 @105%
40ft HSW

Monday 5/13

1) Clean DL + Hang Clean Hi Pull + Hang Clean x 5

2) Clean and Jerk  4 x 2 - at 90%

3) 10 min EMOM
2 Back Squats 85-87.5
5 Strict C2B

4) 15 min AMRAP
1000/800m Row
then,
50 Dubs 
20 DB OH Lunge (50/35)
10 TTB
10 Burpee Box Jumps(24/20) 

Saturday 5/11

1) 20 minutes to climb as high as possible in weight
10/7 Cal Bike
3 Snatches
4 Muscle-ups
-pick a starting weight and increase 5-10lbs every completed set

2) 10 rounds for time on each. New round every 2:30
10 Wallballs
5 Burpees over the bar
10 DB Power Cleans
5 Burpees over the bar

Switch directions each round.
Rd1 Wb, burpee, PC, burpee
Rd 2 Pc, burpee, WB, burpee

3) AGQ #1
3 Rounds
15 Deadlifts (225/155)
35 OHS (75/55)
90 Dubs
15 min cap

Friday 5/10

1) Every 2:00 for 5 sets
4 DL + 3 HPC + 2 SOH

2) RDL 4 x 8

3) For time:
12 Rounds of Cindy
then,
1 mile run
with a vest

4) Row 5k

Thursday 5/9

1) 10 Min EMOM
2 Front Squats - heavy
5 Strict Dips

2) With a partner:
100 Cal Bike
then
3 Rounds
20 Thrusters (135/95)
20 Sandbag over the shoulder (150/100)
then
100 cal bike

Wednesday 5/8

1) 10 min EMOM
2 Power Cleans
5 Strict HSPU

2) 4 Rounds
2:00 Bike/Row (2 rounds bike 2 rounds row)
rest :30
2:00 AMRAP
4 Burpees over bar
3 Muscle-ups
2 GTO (155/105)
rest :30

3) 3 sets:
15 Bent over rows
15 Barbell Hip Thrusts
15 Weighted GHDSU
200ft farmers carry

Tuesday 5/7

1) Back Squat 2 x 8, 2 x 6, 2 x 4
-last set at each rep scheme should be heavy
-Accumulate 50-60 Strict C2B

2) Barbell reverse lunge 2 x 14

3) 8 min AMRAP
800m run
then
20 Sprinter sit-ups
15 KBS (55/35)
10 Box Jumps (24/20)
rest 2
repeat

Monday 5/6

1) Snatch DL + Hang Snatch Hi Pull + Hang Snatch x 5

2) Snatch 4 x 2 - at 90%

3) 10 min EMOM
2 Deadlifts @85%
4 Bench Press heavy

4) 15 Min AMRAP
100 Dub buy-in
100m Run enter through R garage door
1 Legless RC
3 SOH (165/115)
10 Pistols
7 TTB

Saturday 5/4

1) 5 sets:
Clean + Push Press
Clean + Push Jerk
Clean + Split
- drop after each rep

2) From comp train

For Time:
Fran
21-15-9
Thruster
Pull-ups
Diane
21-15-9
DL
HSPU
Amanda
9-7-5
MU
Snatch
-no time cut-offs just do the work

3) 3 Rounds for time of each
20 Bar Facing burpees
10 Unbroken Clean and jerks (135/95)
15 Cal bike

rest 3-4 minutes between

Friday 5/3

1) OHS 4 x 4

2) 4 sets:
25 GHDU
5 Heavy Power Snatch (your choice on TnG or singles)
rest as needed

3) "Nancy"
5 Rounds
400m Run
15 OHS (95/65)

Thursday 5/2

1) 15 min EMOM:
1- Bench Press 4-6
2- L-sit :20
3- Bent over row x 8 per arm

2) For time:
1200m Row
60 Alt DB Snatch (50/35)
40 Burpee Box Jump overs (24/20)

Wednesday 5/1

1) 5 x 500m row
rest 2 minutes between

2) Front Rack Lunges 4 x 8

3) 4 rounds
3 min AMRAP
8 DB Hang Clean and Jerk (50/35) (4/4)
8 Goblet Squats (50/35)
4 Bar Muscle-ups
8/5 Cal Bike

rest 3 minutes

Tuesday 4/30

1) Power Clean 2 TnG reps every :20 for 2 minutes
rest 1 minute and increase
x 3

2) 10 min EMOM
3 Deadlifts @80-85%
5 Strict HSPU

3) For Time:
25 Rounds
5 Wallballs (20/14)
3 Burpees over the bar
1 Power Clean (225/155)

Monday 4/29

1) 1 Hang Snatch (drop) + 2 Snatch x 5

2) 10 minute EMOM:
2 Back Squats @80-85
5 Strict C2B

3) For Time:
600m Run
20 Pull-ups
40 Push-ups
60 Squats
600m Run
20 pull-ups
40 Push-ups
60 Air Squats
600m

4) 5 Rounds
20 Hollow Rocks
12 GHR

Saturday 4/27

1) For Time:
30 Muscle ups
20 Power Snatch (165/115)
2000m Row

2) "Manion"
7 Rounds for time:
400m Run
29 Back Squats (135/95)

Friday 4/26

1) Power Clean waves x 4
within 3 minutes
1 x 5, 1 x 4, 1 x 3
rest until 4:00 and repeat

increase weight on the 5,4,3 then drop and start over for the next 3 sets

2) Bench Press 4 x 6

3) 24 min AMRAP
200m Run
6 Deadlifts (225/165)
9 TTB
12 Burpees
24 Dubs

4) 4 Rounds
ME L-sit
Farmers carry heavy x 160ft

Thursday 4/25

1) Landmine row 3 x 15 (back should be at around a 45 degree angle)

2) DB Bent over row 3 x 15

3) DB shrugs 3 x 10-15

4) Hammer Curls 3 x 15

5) 10 minutes
:30 on :30 off Bike Cals

Wednesday 4/24

1) 20 min EMOM
1- Front Squat x 3 Heavy
2- Strict HSPU x 5-8

2) Push Press 6 x 3

3) 16 min AMRAP
15 GHDSU
10 HSPU
100m Run
20 Sit-ups
25 Wallballs (20/14)
100m run

Tuesday 4/23

1) Power Snatch x 6
Snatch DL + 2 second negative to knees + hang power
Snatch DL + 5 second negative to floor + Power

2) Deficit Snatch DL 5 x 2 @100%

3) For Time:
3 Rounds
15 Pull-ups
30 DB Snatch (50/35)
600m Run

Monday 4/22

1) 2 Hang Clean (drop) + 1 Clean and Jerk

2) From the floor:
2 Push Press + 2 Jerk x 4-5

3) 5 Sets:
Step-ups x 6 per leg (your choice on BB, DB, KB etc.)
Strict Pull-ups x 5 (with a 5 second negative on each)
Weighted Plank Hold : :30

4) 3 rounds for fastest and slowest
New round every 7 mins
15 Back Squats (185/125)
18 DB Bench Press (50s/35s)
21/16 Cal Row
24 Burpees over the bar

Squats are from the floor

Saturday 4/20

Stolen from Katrin Davidsdottir

Power Hour

0-10

Heavy Grace (225/155)

10-20

30 Deficit Kipping HSPU (6"/4")

30 Bar Muscle-ups

at 20:00

1 mile run

40-50

Isabelle (135/95)

50-60

10 Legless RC

300ft HS Walk

At 60

150/100 Cal Bike 

All scores for time 

Friday 4/19

1) Power Snatch x 6
3 reps- 1 & 2 are unbroken
1st- 2 sec pause above knee
2nd- 2 sec  pause 2"off floor drop
3rd no pauses

2) OHS 4 x 2, 3 x 1

3) For Time:
5 Rounds
12 Box Jumps (30/34)
Unbroken:
4 Hang Power Cleans
3 Front Squats
2 Jerks
15/12 Cal Row

Rest 2 minutes.

As heavy as you can go unbroken

4) RDL 4 x 6

Thursday 4/18

1) Bench Press 6 x 4

2) For Time:
1600m Run
52 Pull-ups
60 Push-ups
72 Sit-ups
80 Squats

Split up however you like

Wednesday 4/17

1) 20 min ALT EMOM:
Even: 4 Back Squats (heavy)
Odd: 5 Weighted strict pull-ups (heavy)

2) Every 3:00 for 5 sets
8 Sandbag over the shoulder
24/18 Cal Bike

3) For Time
12-5
TTB
No push-up burpee over BB
Power Snatch (75/55)

:30 rest between rounds

Tuesday 4/17

1) Clean pulls 5 x 2

2) Deficit Clean Deadlifts 8 x 3

3) With a partner:
In 30 minutes perform as many burpee box jump overs as possible

Every 5 minutes starting at 0:00 perform
36/28 Cal Bike
30 Sprinter Sit-ups (L/R=1) or GHDSU
24 Deadlifts (205/135)

Max time in the remaining 5 minute window BBJO

Monday 4/15

1) 2 Hang Snatch (drop) + 1 Snatch x 5

2) Snatch Grip Push Press 5 x 2

3) 5 sets
12 Bulgarian Split Squats (6/6)
25 Ft HS Walk
15 Bent over row

4) 3 Rounds
1 minute at each station for total reps
Double Unders
Abmat Sit-ups
Cal Row
Squat Clean (95/65)
HSPU (modify to SOH 95/65)


1 minute Rest between rounds

Saturday 4/12

With a partner for time
alternating rounds

50 Rounds:
1 Muscle-up
2 Power Snatch (175/120)
3 Burpee Box Jumps (30/24)

into
50 Rounds
3 DB Front Squats (80s/50s)*
2 Burpee Box Overs (24/20)
1 Rope Climb

*you can have the dumbbells on your shoulder when your partner touches the rafters, you cannot squat until their feet hit the floor

Friday 4/11

1) OHS 6 x 2

2) Push Press 5 x 4

3) For Time
21-15-9
Clean and Jerk (135/95)
150-150-150
Meter Run
9-15-21
Box Jump Over (24/20)

4) NFT:
80 Double KB Deadlift
-every 10 reps farmers walk 50 feet
after every farmers walk 12 GHDSU

Thursday 4/11

1) 16 min EMOM:
1- 5 Strict Pull-ups
2- 10 Barbell Curls
3- 5 Bench Press
4- 10 Double Box Dips

2) 17 min AMRAP
60 Air Squats
45/36 Cal Row
30/21 Cal Bike
15 Muscle-ups

Wednesday 4/10

1) Alt 20 min EMOM
Even: 2 Front Squats - heavy
ODD: 3 Deficit Deadlifts - heavy

2) 15 mins to cycle
10-12 Barbell Sit-ups
:40 Front Rack Hold- Heavy
8-12 Strict TTB

3) For time:
5 rounds
4 Deadlifts (125/85)
5 Hang Cleans
6 FR Lunges (3/3)
7 SOH
8 Bar facing burpees
*unbroken or 100m penalty run

Tuesday 4/9

1) 6 sets:
2 Power Snatch (1st rep 2 second pause above knee, 2nd rep no pause)

2) Snatch Pulls 8 x 2 @100% TnG

3) 30-40 5 second negative deficit HSPU

4) 2 Rounds for times
0-10:00
100 Dubs
1000/800m Row
50 Alt DB Snatch (50/35)

5) 10-20:00
100 Dubs
50/40 Cal Bike
50 Alt DB Snatch (50/35)

Monday 4/8

1) 2 Hang Clean (drop) 1 Clean and Jerk x 5

2) Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk x 5

3) 5 sets:
Front Rack Step-ups x 10 (5/5)
8 Strict C2B
weighted plank x :30

4) For Time:
400m Run
3 Rounds
15 TTB
30 Wallballs (14/10)
-you can go 20/14 but it better be 6 total sets max
400m Run

Saturday 4/6

1) 14 Min AMRAP
5 Sandbag to shoulder (150/100)
80 foot sandbag carry (150/100)

-Every 2 minutes beginning at 0:00 10 HSPU

2) For Time:
9-1
Power Clean (135, 155, 175, 195, 215, 235, 255, 275, 295/100, 110, 120, 130, 140, 150, 160, 170, 180)
1-9
Snatch (235, 215, 195, 175, 155, 135, 115, 95, 75/140, 130, 120, 110, 100, 90, 80, 70, 60)

3) For Time:
4 Rounds
8 Bench Press (you pick)
3 Seated Legless L sit Rope Climb to 8ft (basically to where you can stand with feet off the ground so you can drop)

Friday 4/5

1) OHS 5 x 3

2) Strict C2B 5 x 8 (last rep is a 5 second negative)

3) For Time with a partner Or rest 1:1
10 Rounds (5 each)
15/10 Cal Bike
12 Pull-ups
9 OHS (95/65)

4) For Time:
25 DB Deadlifts (70/50)
20 DB Hang Squat Cleans (50/35)
15 DB Push Press (50/35)
10 Devils Press (35/20)

Thursday 4/4

1) Power Snatch 6 x 3
-no TnG

2) For Time:
30 Push-ups
60 MB Sit-ups (20/14)
30/24 Cal Row
60 Step-ups (24/20)
30 Burpees
1 mile run

Wednesday 4/3

1) 2 Front Squats + 1 Jerk @90-95% of max jerk

2) Bench Press 5 x 5

3) Landmine towel row 3 x 15
-bring a sweat towel

4) 20 min AMRAP
100m Run
6 Bar Facing Burpees
3 Thrusters (135/95)
1 Rope Climb

Tuesday 4/2

1) Clean Hi-Pull 5 x 2 @around 90%
2" deficit

Clean Deadlift 5 x 2 @around 100%
2" Deficit

2) 7 min Ladder

1 Deadlift (225/155)

2 Dips 

2 Deadlifts 

4 Dips 

....

rest 3

3 Min Cal Row

rest 2 minutes 

5 Min AMRAP

15 GHDSU

15 KBS (70/55)

3) 200 Cal Bike for time 

Monday 4/1

1) Snatch + Hang Snatch + OHS x 5

2) 4 Sets:
Bulgarian Split Squat x 5 each leg
Deficit 5 second negative HSPU x 5-8
Bent over row x 15

3) 15 min AMRAP
6 Muscle Ups
9 Goblet Squats (70/50)
12 Power Cleans (145/100)
15 TTB
18 Box Jumps (24/20)

Saturday 3/30

1) Every :30 for 5 minutes
2 Deadlifts
rest 1 minute - up weight
repeat x 2

these should be heavy from the start

2) For Time:
3 Rounds
21/18 Cal Row
15 OHS (115/75)
9 Sandbag over the shoulder (150/100)

Every 2:00 beginning at 0:00
10 burpees over the rower

3) Every 4:00 for 3 sets
30 GHDSU
10 Muscle-ups

4) 4 Rounds NFT overall but superset the push-press and push-ups
10 Behind the neck Push press (play around with the weight 115/75 ish)
10 Low Parallette Push-ups
10 Light-moderate RDL

Friday 3/29

1) OHS 4 x 5

2) Back Squat 4 x 5

3) 200m Run
15 Squat Cleans (115/75)
200m Run
12 Squats Cleans (135/95)
200m run
9 Squats Cleans (175/115)
200m Run
6 Squats Cleans (205/135)
200m Run
3 Squat cleans (225/155)
200m Run

Once you finish you have a 5 minute clock to max clean

4) 3-4 Rounds
10 Barbell Hip Thrust
12-15 GHR