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