Saturday 2/2

1) 20 Min EMOM:
1- Front Rack Lunges x 8-10 (4-5 per leg) building
2- RDL x 12 unbroken (building ish, should be able to hit 12 no problem, focus more on hamstring engagement)
3- Strict/Kipping HSPU: Max effort for :45
4- Strict Chin-ups: Max effort for :45

2) MACC 19.4
solo or with a team

3) MACC 19.5
Your choice the 21-15-9 or 45s
With a partner

With the MACC 19.5 workout you have 13 minutes to finish it and then in remaining time find a max complex of Snatch + Hang Snatch + OHS (with your partner)

Friday 2/1

If you are hitting one of the MACC workouts consider doing 19.4 because you could redo that tomorrow if necessary

1) Snatch DL 5 x 5 (heavy >105% and hook grip for all reps)

2) Bench Press 1 x 8, 1 x 6, 1 x 4, 1 x 6, 1 x8

3) 12.3
18 Min AMRAP
15 Box Jumps (24/20)
12 SOH (115/75)
9 TTB

Thursday 1/31

Active rest day if you plan on hitting a MACC workout tomorrow

otherwise

1) Every minute for as long as possible (30 minute cap)
2 Power Cleans + 2 FS

Every 5 minutes up the weight by 10-30/5-20lbs
-adjust the jumps if needed mid workout

Just like 2 weeks ago try to get to 70-75% or higher in the last 5 minute window.  Use 2 weeks ago as a gauge

So 150lb max clean would be 115lbs+ at the end
An example would be 70, 80, 90, 100, 110, 120

Today you should be starting heavier than we normally do.

20+ min goal

Wednesday 1/30

1) Deadlift 1 x 8, 1 x 6, 1 x 4, 1 x 6, 1 x 8

2) Partner workout:
150/120 Cal Row
300 Dubs (600 singles)
150/100 Cal Bike

P1 begins on the rower and rows for 1 full minute
P2 Does 10 burpees while the other partner is rowing (they rest the remaining time)

P2 then rows for a minute while P1 does their burpees
*Every round of burpees add 1 rep

***Scale the number of burpees to something you can do in :25 round 1 and then add 1 from there

*You will either start on the bike or the rower, if you start on the bike you go bike, dubs, row

Tuesday 1/29

1) Hang Snatch Triples x 5

2) Chest Supported KB Row 4 x 10

3) "Amanda 45"
13-11-9-7-5
Muscle-ups
Snatch (135/95)

4) 10 min AMRAP
15 Hollow Rocks
10 GHR
5 Bag over shoulder (150/100)

Monday 1/28

1) Cluster + Jerk x 5

2) Strict Press 3 x 8

3) Back Squat 1 x 8, 1 x 6, 1 x 4, 1 x 6, 1 x 8

4) 1 Round
30 Goblet Squats (55/35)
15 Deficit Push-ups (hands on 45s) (scale up to Ring Dips)
3 Rope Climbs

2 Rounds
20 Goblet Squats (55/35)
10 Deficit Push-ups
2 Rope Climbs

3 Rounds
10 Goblet Squats
5 Deficit Push-ups
1 Rope Climb

Saturday 1/26

1) CJ complex x 5
Clean DL + Hang Clean + Jerk (drop)
Clean DL + Below the knee Clean + Jerk (drop)
Clean DL + Clean + Jerk

2) EMOM x 10
2 Front Squats (add 5lbs every minute) start moderate

3) MACC 19.1
15 min AMRAP
2000m Row buy-in
50 Wallballs (20/14)
25 CJ (185/125 or 155/105)

4) MACC 19.2
10 min AMRAP
100 Dubs (split however)
25 or 20 Synchro TTB
30 DB Squat Cleans (50s/35s) split however

Friday 1/25

If you are able to do one of the MACC workouts today for those competing I would do one of the gymnastics ones today 19.2 or 19.3 and then if able do the other one on Sunday. 19.1 tomorrow 

Or try to knock out two tomorrow which will be programmed

1) Snatch complex x 5 building

Snatch DL + Low Hang Snatch (2" off floor)+ Hang Snatch (drop) Snatch 

2) Bench Press 1 x 6, 1 x 4, 1 x 2, 1 x 4, 1 x 6

-just like Mon and weds increase on the way back up

3)Tabata row

Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

4) 4 rounds 

10 DB Bicep Curls 

10 Weighted GHR

:20-30 Barbell OH Hold (heavy ish) tight belly and butt

Thursday 1/24

Active rest day.

or complete rest day

Wednesday 1/23

1) Deadlift
1 x 6, 1 x 4, 1 x 2, 1 x 4, 1 x 6
-increase on the way back up

2) For Time:
4 Rounds
16 Pistols
4-3-2-1 Rope Climbs
12 SDHP (95/65)

3) 20 min AB ride
consistent RPM

Tuesday 1/22

1) Hang Power Snatch 5 x 3
-1 second pause above the knee

2) 5 Rounds
10 DB Bench
10 Strict C2B

3) 18 min AMRAP
8 TTB
10 DB Hang Clean and Jerk (50/35) (5/5)
40 Dubs

4) Weighted GHR 4 x 8-12

Monday 1/21

1) Clean and Jerk Work:
Muscle Clean 5 x 1
Clean Pull Under 5 x 1
Split Jerk 5 x 1
Split Jerk Stance Strict Press 5 x 1
- Do all 4 movements in a row then drop

2) Max 2 Rep Clean and Jerk

3) Back Squat 1 x 6, 1 x 4, 1 x 2, 1 x 4, 1 x 6
-heavier on the way back up

4) For Time:
1000/800m Row
5 Rounds
20 Wallballs (20/14)
10 Burpees

Saturday 1/19

1) OHS 4 x 3, 4 x 2
-building to a heavy 3 by set 3 and then again building to a heavy 2 by set 2

2) WZA special delivery
5/4 Rope Climbs (1st climb legless)

45ft Sandbag Carry (200, 140lb)

9 Thrusters (115, 80lb)

45ft Sandbag Carry

4/3 Rope Climbs (1st climb legless)

45ft Sandbag Carry

15 Thrusters

45ft Sandbag Carry

3/2 Rope Climbs (1st climb legless)

45ft Sandbag Carry

21 Thrusters

3) In teams of 2 

16 min AMRAP of 17.2

2 Rounds 

50 Foot Lunge (50s/35s)

16 TTB

8 DB Power Cleans 

2 Rounds

50ft Lunge

16 Bar Muscle-ups

8 Power Cleans 

Partners will alternate rounds 

Friday 1/18

1) Snatch Pulls 5 x 2 @ 105%

2) Snatch DL 5 x 3 @110%

3) 4 Rounds
DB Bench x 10
Bent over row x 10
Farmers Carry x 160ft

4) From WZA "Double Vision"
(or do the class wod depending on DBs)
15-12-9-12-15
Double DB Snatch (50s/35s)
Burpee Box Jump Over (30/24)

Thursday 1/17

1) Every minute for as long as possible:
1 Clean + 1 Hang Clean x 2

Goal is to hit around 85% of max clean at 25 min mark

Jump 10-30lbs every 5 minute

Wednesday 1/16

1) Deficit Deadlift 5 x 5
-work to a mod/heavy 5 and stay there

4-5 sets depending on your time
2a) DB Bench Press x 8 (70/50)
2b) Farmers Step-ups x :45 max reps

3) 6 Rounds for total reps:
1 minute at each station
Rounds 1,3,5
Cal Bike
Burpees
Double Unders

Rounds 2,4,6
Cal Row
Sit-ups
Burpee Box Jumps (24/20)

1 min rest between rounds

Tuesday 1/15

1) Hang Clean + Low Hang Clean x 5

2) Every 1:30 for 7 sets
1 (3 second pause) Front Squat + Front Squat

3) Strict Pull-ups x 45-60

4) "Nasty Girls Love DT"
3 Rounds
50 Squats
7 Muscle Ups
1 Round DT (185/125)

Monday 1/14

1) Snatch work:
Muscle Snatch 5 x 1
Snatch Pull under 5 x 1
Snatch Balance 5 x 1
- Do all 3 movements in a row then drop.

2) Max 2 Rep Snatch

3) Strict Press 5 x 4

4) With a partner complete for time:
40 Cal Bike
60 DB SOH (50s/35s)
80 KBS (55/35)
80 Box Overs (24/20)
60 DB SOH
40 Cal Bike

Saturday 1/12

1) MAAC 19.4

Every 3 Minutes complete the following:

10 Bench Presses (135/95)

10 Chest to Bar Pullups

10 Alternating Db Snatches (50/35)

***add 2 reps to each exercise each round***

2) 10 Rounds

:45 max cal row

:15 rest

:30 Max Deadlifts (205/155) add (20/10# every round)

1:00 rest

3) 5 rounds NFT:

5-8 Feet on Box Ring HSPU

Cossack Squats (weighted or unweighted) x 10

Farmers Carry x 160 feet Heavy

Friday 1/11

1) Hang Power Clean + Hang Clean + Jerk
Every :90 for 15 minutes

2a) Bent over row 4 x 12
2b) Max Set of Hollow rocks
2c) HS walk x 50-75 feet or Double overhead walk x 160ft

3) 18.2 + 18.2a
For Time
1-10
Double DB Front Squats (50s/35s)
Bar Facing Burpees

With remaining time of 12 minutes
Max Clean

Thursday 1/10

1) Deadlift 3 x 5, 3 x 3
building to heavy 5 and 3

2) For time of each
4 Rounds
20 Alt DB Snatch (50/35)
25/18 Cal Bike

New Round every 4 mins

Wednesday 1/9

1) Out of the Rack
2 Front Squats + 2 Jerk @80% or higher of max clean and jerk

2) Bench Press 3 x 5, 3 x 3

3) 16 Min AMRAP
2 Rounds of Cindy
15 MB Sit-ups (Or GHD)

4) 8 min EMOM
3 Sandbag over shoulder (150/100) AFAP and rest

Tuesday 1/8

1) 2 TnG Power Snatch drop reset + 2 TnG Power Snatch x 5

2) Snatch Hi-Pull 8 x 1 AHAP with good hip extension

3) Snatch DL 3 x 4 @110%

4) With a partner For Time:
1500/1200m Row (switch every 250/200)
3 Rounds
25 Synchro KBS (55/35)
20 Synchro Single DB Thrusters (50/35)
1500/1200m Row (switch every 250/200)

Monday 1/7

1) 12 min EMOM
3 clusters (ascending)

2) Back Squat 6 x 2 heavy

3) "Open Test"
50 Wall Ball (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups

4) For time:

4 Rounds:

25 GHDSU

250/200m Row 

7 Muscle-ups 

Saturday 1/5

1) Clean + Hang Clean + 2 Front Squat x 5

2) MAAC workout 19.2a
0-10:00
Max Complex of Snatch + 2 OHS

3) At 10:00 for time
MAAC workout 19.2b
40 Cal Bike
20 Bar Facing Burpees
15 Snatch (155/105)
20 Bar Facing Burpees
40 Cal Bike

4) For Time:
3 trips up and back of each
OH Lunge (70/50) 80 feet R 80 feet L
Sandbag carry (150/100)
Farmers Carry (70-90/50-70)

Friday 1/4

1) Snatch Hi-pull 5 x 2 @ 100%

2) Snatch DL 5 x 3 @105%

3) 5 Rounds
10 Strict Ring Dips (add weight if possible)
6-10 Ring rows (feet on box w/ weight)

4) 15 Min AMRAP
150 Double Under Buy-in
Then:
20-15-10-5
Deadlifts (255/165)
HSPU
TTB

Score is reps there is 300 reps per round. Once your finish the 5 V-ups you need to start over with 150 Dubs (300 Singles)