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