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