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

Thursday 3/28

1) 3 Rounds
10 reps of 1 Hammer Curl + 2 Strict Press
Front Rack Carry 160ft
Plate Push 80-160ft

2) 4 Rounds for reps
:40 work :20 rest/transition
SDHP (95/65)
Cal Bike
GI Janes
Dubs

Wednesday 3/27

1a) Bench Press 3-4 x 12
1b) Bent over row 3-4 x 15

2) Sumo Deadlift 5 x 5
-max 5

3) For Time:
5 Rounds
15 TTB
15 KBS (55/35)
15 Box Jump Overs

Every 3:00 starting at 0:00
12/9 Cal row damper at 0

4) Work-up to a heavy 3 rep single arm OHS (per arm- so start with your non dominant)
Work-up to a heavy in 8-10 sets. No less get some volume in

Tuesday 3/26

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

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

2) Strict Press 3 x 5
Push Press 3 x 5

3) 10 Rounds for time and load:
2 Power Snatch
4 Strict Pull-ups
8 Deficit Push-ups (or dips)
12 Squat Jumps (6")

4) For Time:
30 Sandbag Over the Shoulder (150/100)
40 HSPU

Monday 3/25

1) Clean + Hang Clean + Front Squat + Push+ Split Jerks x 5-6

2) Front Squat 4 x 3, 4 x 1
-as heavy as possible

3) "Alonzo Harris"
Every 3 minutes for as long as possible
(1:30 cap per round)
12/8 Cal Bike or 12/9 Cal Row - alternate rounds
6 Burpees
6 DB PC (50s/35s)
6 DB FS (50s/35s)
6 Burpees

Friday 3/22

1) Snatch 3 x 4, 3 x 3, 3 x 2
- TnG keep rest under 1:30 between all sets

2) Sumo Deadlift 5 x 5
-building from last week

3) You can jump in the class workout here OR
20 minute AMRAP
30 Russian Twists (15/10)
20 Russian KBS (55/35)
10 HR Push-ups
.4/.3 Mile Bike OR 300/250m Row (2 rounds bike, 2 rounds row)

Every 5 minutes beginning at 0:00
100m sled drag or push light/moderate weight

OR

Every 4 minutes for 5 rounds
2 Rounds
3 Muscle-ups
6 Devils Press (40s/30s)
12/8 Cal Bike

Thursday 3/21

1) Strict Press 3 x 5
Push Press 3 x 5

2) Farmers carry 2 x 320ft

3) 3 Rounds:
RD 1: 12 TTB
RD 2: 10 TTB
RD 3: 8 TTB

1 Round is
200m Run
TTB
200m Run
TTB
200m Run
TTB

2 minute rest between rounds

Wednesday 3/20

1) 15 min EMOM
3 Back Squats - stay at the same weight for 3 minutes then increase every 3 minutes

2) 15 minutes for
30-40 Strict C2B
directly into
40 DB Hammer Curls
-as few sets as possible and as quick as possible

Shoulder circuit unbroken x 2 maybe 3 if you can stand it
10x Side/45/Front + 15 Bent over lateral

3 Rounds:
10 DB wrist curls + 10 DB wrist extension

3) 5 Rounds for reps
:30 of work :30 of rest
1- Bike
2- Burpees
3- Air Squats
4- Alt DB Snatch

Tuesday 3/19

1) Clean Pulls 8 x 2 @90-105%
Clean Deadlifts 5 x 3 @100-115%

2) For Time:
100/80 Cal Row
75 KBS
50 Sprinter Sit-ups or GHDSU
25 Power Cleans (135/95)

3) 5 Rounds 
10 Bench Press (unbroken but heavy)
15 Push-ups
20/14 Cal Bike 
rest 2 minutes between rounds 

Monday 3/18

1)  Power Snatch volume
3 TnG PS every :30 for 2 minutes
rest 1 minute and increase weight
x 2

rest 90 seconds

2 TnG PS every :20 for 2 minutes
rest 1 minute and increase
x 2

rest 90 secon
1 power Snatch every :10 for 2 minutes
rest 1 minute and increase
x 2

the weight increases are most likely going to be small

2) OHS 5 x 5 

3) 12 Min EMOM:

even: :30 Max reps strict HSPU

Odd: :30 max Strict Pull-ups 

4) For Time:

27-18-9

Thrusters (95/65)

Pullups

Rest until 12 minutes 

5) For Time:

50 Dubs

15 Wallballs (20/14) 

Friday 3/15

1) Hang Clean + 3 Front Squats x 5

2) Strict Press 3 x 5
Push Press 3 x 5
-try and increase on the strict if able. Up the push press from last weds

3) 3 rounds
4 minutes for
30 GHDSU Buy-in
3 Rounds
10 Back Squats (45/35)
10 Push Press (4535)
Max No push-up burpee box jumps remaining time

2 minute rest between

Thursday 3/14

1) 4 Rounds 

80 Dubs

400m Run

20/14 Cal Bike

Wednesday 3/13

1) Sumo Deadlift 5 x 5
-building on last weeks weight

2) For Time: 100 GHDSU
every 2:00 starting at 0:00
2 Sandbag over the shoulder
+ 25 foot HS walk
- cap the bag and HS walk at 1:00

3) 16 min Ladder
1 Power Snatch (135/95 -155/105, go heavier if you need to work cycling a heavier load)
2 C2B
3 Air Squats
2 Power Snatch
4 C2B
6 Air Squats

Tuesday 3/12

1) Front Squat
3 x 8 @ 60-65%
1 x 5 @ 65-70%
3 x 3 @ 70-75%
2 x 1 @ 85-90%

2) For time:
25 KBS (55/35)
50 Burpees to 6"
750/600m Row
50 Burpees to 6"
25 KBS (55/35)

3) For Time:
10-8-6-4-2
Snatch (135/95, 155/105, 185/125, 205/135, 225/155)

Monday 3/11

1) Power Clean volume
3 TnG PC every :30 for 2 minutes
rest 1 minute and increase weight
x 2

rest 90 seconds

2 TnG PC every :20 for 2 minutes
rest 1 minute and increase
x 2

rest 90 seconds

1 power clean every :10 for 2 minutes
rest 1 minute and increase
x 2

the weight increases are most likely going to be small

2) 30 min Partner AMRAP
50/40 Cal Bike
40 Deadlifts (185/125)
30 TTB
20 Bench Press (155/105)
10 Rope Climbs

3) 5 Rounds
:20 hollow GHD hold
:20 superman GHD hold
8-12 Strict C2B

Friday 3/8

1) Power Snatch + Hang Snatch x 5-6

2) OHS 5 x 5

3) 15 min AMRAP
10/7 Cal Bike
10 DB Bench (50s/35s)
15 Wallballs (20/14)
1 min rest between rounds

4) 20 Tempo pull-ups (3 seconds up + 5 seconds down)
40 HS Shoulder taps
60 GHDSU

Thursday 3/7

1) On a 30 minute clock:
Complete 5 rounds for time:
500/400m Row
48 Double Unders (150 singles)
24 Alt DB Snatch (40/30) - lighter today to allow you to try and push the pace to get to the rest
12 C2B (scale up to 6 muscle-ups)
rest 1 minute between rounds

2) With the remaining time on the clock
find a unbroken 4 Rep Max Hang Clean

Wednesday 3/6

1) Deficit Deadlifts 5 x 4

2) Strict Press 3 x 5- same as last week
Push Press 3 x 5- heavier than last week

3) For Time:
30 Burpees to target
15 Clusters (95/65)
20 Burpees to target
15 Clusters (95/65)
10 Burpees
15 Clusters

4) AB intervals:
3 x :30 1:30 rest
3 x :45 2 mins rest
3 x 1:00 2:30 rest

Tuesday 3/5

1) Hang Clean + Front Squat + Jerk x 5

2) Front Squat 5 x 2 @95-100% max clean

3) 5 Rounds
15 HSPU - strict then kip
15 Strict Unbroken pull-ups you can use a band

4) 2 Rounds
With a partner 2 minutes at each station:
Devils Press (35s/20s)
Alt Box Jumps (24/20)
Cal Bike
Partner Wheelbarrow (10m=1, switch every 2 reps so down and back)

Monday 3/4

1) Snatch double x 5
-First rep 2 second pause below the knee

2) Snatch Grip Push Press 5 x 2-3 @100+% of max

3) Sumo Deadlift 5 x 5 - heavy across

4) For Time:
1000m Row
3 Rounds of DT (155/105)
5 Rounds of Cindy