MONDAY

A. 

Every 1:30 for 5 Rounds: 

2 High Hang Squat Cleans + 2 Front Squats (70-75% of Hang Squat Clean) 

*Reset each rep at hip (no rebounding)

B.

4x5 Clean Grip Deadlift (95-100% of 1RM Squat Clean from Floor) 

*Reset each rep at the bottom

C.

“Air Force”

For Time- CAP 10

20 Thrusters 

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

*EMOM perform 4 burpees

*Workout starts with burpees

Scaled: 75/55lbs

Rx: 95/65lbs

Comp: 115/80lbs

TUESDAY

 A.

4 Rounds: 

6 Back Rack Reverse Lunges Each Leg (Add weight from last week)

Rest :30 

6 Dual DB/KB Bent Over Row 

Rest 2:00

B.

3 Rounds: 

1 Min Max Wall Balls

1 Min Max Power Cleans

1 Min Max Toes-to-Bar

1 Min Max Double Unders

1 Min Rest

Score = Total Reps

Scaled: 14/10lbs, 75/55lbs, Knee Raises, Singles

Rx: 20/14lbs, 95/65lbs

Comp: 30/20lbs, 135/95lbs

WEDNESDAY

A.

5 Rounds: 

3 DB Push Press @ Tempo 30X1 (build in weight from last week)

Rest :30 

50 Ft Single Arm Farmer’s Carry Each Side

Rest 2:00

B.

For Time: CAP- 25

1000/800 Meter Row

50/40 Cal Bike

25 Pull Ups

40 DB Box Step Overs 

25 Pull Ups

50/40 Cal Bike

1000/800 Meter Row

Scaled: 25 Pull Ups or 25 Ring Rows, 35/25lbs to 20/16”

Rx: 25 C2B, 50/35lbs to 24/20”

Comp: 10 Bar Muscle Ups, 50/35lbs to 24/20”

THURSDAY

 A.

10 Min: 

Find Max Height: Over PVC Jump

B. 

Every 5:00 for 5 Rounds: 

500/400 Meter Row

16 SA DB Overhead Walking Lunges

10 Lateral Burpees Over the DB

Score = Slowest Round

Scaled: 35/25lbs

Rx/Comp: 50/35lbs

FRIDAY

A. 

Every 1:30 for 5 Rounds: 

2 High Hang Squat Snatch + 2 Overhead Squats (70-75% of Hang Snatch)

*Reset each rep at hip (no rebounding) 

B.

4x5 Snatch Grip Deadlift (95-100% of 1RM Squat Snatch) 

*Reset each rep at the bottom

C. 

Open WOD 20.4

SATURDAY

Comp Class

A.

Every 2:00 for 8 Rounds: 

2 Back Squat

*Build from last week. 

Mash Up

4 Rounds For Time: 

400 Meter Run

21 KB Swings (Comp: 70/53lbs, Rx: 53/35lbs)

9 Knees-to-Elbow

-Rest 5:00-

21-15-9

Thrusters (Comp: 115/80lbs, Rx: 95/65lbs)

Burpee Box Jumps 24/20” 

-Rest 5:00-

5 Rounds: 

50 Double Unders

7 Power Snatch (Comp: 115/80lbs, Rx: 95/65lbs)

1 Rope Climb (Comp: Legless)

Score = Total Time of All 3 Workouts

9AM Class

“Pet Rock”

In teams of 2:

120 Sit Ups
100 Push Ups
80 Wall Balls
40 Alternating DB Snatch
75 Calorie Row

Scaled: 14/10lbs, 35/25lbs
Rx: 20/14lbs, 50/35lbs

Pet Rock= 53/35lb KB, 35/25lb KB

1.         Only one partner can be working at a time

2.    The other partner must be holding a KB (pet rock) while the other partner works.  The object can NEVER hit the ground.

3.  If the object is placed on the ground at any time, each person must immediately drop to the ground and do 15 burpees each.

MONDAY

A. 

Every 1:30 for 6 Rounds: 

3 High Hang Squat Clean (65-75% of Hang Squat Clean) 

*Reset each rep at hip (no rebounding)

B.

3x5 Clean Grip Deadlift (90% of 1RM Squat Clean from Floor) 

C.

AMRAP 14: 

20/15 Calorie Bike

20 Alternating DB Snatch

20 Burpees

20 Pull Ups

Scaled: 35/25lbs, Ring Rows

Rx: 50/35lbs, Pull Ups

Comp: 70/50lbs, C2B

TUESDAY

 A.

4 Rounds: 

8 Back Rack Reverse Lunges Each Leg (Add weight from last week)

Rest :30 

8 DB Bent Over Row (Each Arm) 

Rest 1:30

B.

For Time - CAP 15

3 Rounds: 

15 Deadlifts

20 DB Front Squats

80 Double-Unders

Scaled: 135/95lbs, 35/25lbs, 160 Singles

Rx & Comp: 205/145lbs, 50/35lbs

WEDNESDAY

A.

4 Rounds: 

4 DB Push Press @ Tempo 40X1 (build in weight from last week)

Rest :30 

8 OH Plate Sit Ups

Rest 1:30

B.

Every 4:00 for 5 Rounds: 

200 Meter Run

12 Hang Power Snatch

 7 Handstand Push Ups

Scaled: Pike Push Ups, 75/55lbs, 150 Meter Run

Comp/Rx: Kipping HSPU, 95/65lbs

Comp: Strict HSPU, 115/85lbs

THURSDAY

A.

Alternating OTM 8: (4 Rounds Each)

Min 1 = :30 Max Jump Rope

Min 2= 1-2 Rope Climbs

Scaled: Singles, Modified Rope Climb

Rx: Double Unders, Rope Climbs

Comp: Double Unders or Triple Under Attempts, Legless Rope Climbs

B. 

For Time - CAP 25

50-40-30-20-10

Calorie Row

10-20-30-40-50

Calorie Bike

Scaled: 45-35-25-15-5 Rep Scheme for Both Movements

FRIDAY

A. 

Every 1:30 for 6 Rounds: 

3 High Hang Squat Snatch (65-75% of Hang Snatch)

*Reset each rep at hip (no rebounding) 

B.

3x5 Snatch Grip Deadlift (90% of 1RM Squat Snatch) 

C. 

Open WOD 20.3

SATURDAY

Comp Class

A.

Every 3:00 for 6 Rounds: 

3 Back Squat

*Build From Last Week

B.

OTM 16: 

Min 1:  Calorie Row (Comp: 20/15 Cal, Rx: 15/12 Cal)

Min 2:  8 Shoulder to Overhead (Comp: 185/125lbs, Rx: 155/105lb)

Min 3: 12 Alternating Pistols

Min 4:  10 Ring Dips

C.

For Time: 

400m Run

9 Power Snatch

800m Run

15 Overhead Squats

400m Run

9 Squat Snatches

Rx: 165/115lbs

Comp: 205/145lbs

9AM Class

Teams of 2

20 Minute AMRAP 

30 Power Clean 95/65 lbs

24 Shoulder to Overhead 95/65 lbs

16 Toes-to-Bar

200 Meter Run (Together)

MONDAY

A. 

10 Min

Build to Heavy Single on Hang Squat Clean (Above the knee) 

B.

10 Min

3x3 High Hang Squat Clean (60% of Above)

C.

AMRAP 10:

200 Meter Run

2 Clean & Jerks

200 Meter Run

4 Clean & Jerks

200 Meter Run

6 Clean & Jerks, etc...

*Add 2 Clean & Jerks Each Round

Scaled: 95/65lbs

Rx: 155/105lbs

Comp: 185/125lbs

Recommended Focus: High Hang Squat Clean Position

TUESDAY

 A.

3 Rounds: 

10 Back Rack Reverse Lunges Each Leg

Rest :30 

8 Ring Rows

Rest 1:00-2:00

B.

20 Minute Bike/Row*

*On the 0:00, 4:00, 8:00, 12:00 and 16:00:

8 Chest to Bar Pull-ups

8 Burpee Box Jump Overs

12 Alternating Double Dumbbell Front Rack Lunges (6 Each Leg)

Score = Total Calories

Scaled: Ring Rows, 20/16”, 25/15lbs

Rx: Pull Ups, 24/20, 35/25lbs

Comp: C2B, 24/20”, 50/35lbs

WEDNESDAY

A.

4 Rounds: 

5 DB Push Press @ Tempo 40X1

*Accumulate 1:30 in L-Sit Hang between sets of Push Press. 

B.

For Time: 

Buy In: 100 Double Unders 

4 Rounds: 

21 Wall Balls

15 KB Swings 

 9 Toes to Bar

Cash Out: 100 Double Unders

Scaled: 200 Singles, 14/10lbs, 35/25lbs Russian Swings, Hanging Leg Raises 

Rx: 20/14lbs, 53/35lbs, T2B

Comp: 30/20lbs, 70/53lbs, T2B

THURSDAY

A.

4 Rounds: 

8 Lateral Box Step Ups (Each Leg)

Rest :30

12 V-Ups

Rest 1:00-2:00

B. 

5 Rounds: 

500 M Row

400 M Run

2:00 Rest

*Goal is to have negative splits. Pace the first round so you can increase intensity each round. 

FRIDAY

 A. 

10 Min

Build to Heavy Single on Hang Squat Snatch (Above the knee) 

B.

10 Min

3x3 High Hang Squat Snatch (60% of Part A).

C. 

Open Workout 20.2

TBD

SATURDAY

Comp Class

A.

Back Squat

5x4 Build From Last Week

B.

16 Minute EMOM: 

Minute 1: 3-5 Ring or Bar Muscle Ups

Minute 2: 5 Devils Press 50/35lbs

Minute 3:  30’ HS Walk

Minute 4: 10 Box Jump Overs 30/24”

C.

Teams of 3:

For Time:

100 Cal Row

75 Shoulder to Overhead 95/65 lbs

50 Synchro Bar Facing Burpees

75 Cal Row

50 Shoulder to Overhead 155/105 lbs

50 Synchro Bar Facing Burpees

50 Cal Row

25 Shoulder to Overhead 205/145 lbs

25 Synchro Bar Facing Burpees

9AM Class

Teams of 2

25 Minute AMRAP 

1000 Meter Row (Alternate every 250)

50 Med Ball Cleans 

30 Burpee Box Jumps 

20 Partner Med Ball Sit Ups 

Scaled: 14/10lbs, 20/16”

Rx: 20/14lbs, 24/20”

Monday - Upper Body Pulling

A.

20 mins Tech + Coaching

Pull Ups

Chest to Bar Pull Ups

Bar Muscle Ups

Ring Muscle Ups

B.

5 Rounds - CAP 20

200m Run

16 Single Arm DB Hang Squat Clean (8 each side)

200m Run

16 Single Arm DB Push Press (8 each side)

Scaled: 35/25lbs

Rx: 50/35lbs

Comp: 70/50lbs

Tuesday - Hips

10 mins Hip Mobility

Couch Stretch - https://www.youtube.com/watch?v=Fg-lwNBzVV8

Glute Wall Stretch - https://youtu.be/KzLjG9dgFF0

Psoas Floss - https://www.youtube.com/watch?v=Xcx9P5KFNk8 @ 2:45

B.

25 min AMRAP

50 Double Unders

20ft DB Overhead Walking Lunge (left)

3 KB Turkish Get Ups (each side)

20ft DB Overhead Walking Lunge (right)

5 Clean + Jerks

Scaled: 75 Single Unders, 35/25lbs, 35/25lbs KB, 95/65lbs

Rx: 50/35lbs, 53/35lbs KB, 135/95lbs

Comp: 50/35lbs, 53/35lbs KB, 155/105lbs

Wednesday - Handstands

10 mins Shoulder Mobility

Lax Ball Scap Smash

Banded Lat Stretch

10 mins

Handstand Holds (against wall + freestanding)

Handstand Walks

B.

12 min AMRAP

15 Cal Assault Bike

12 Single Arm DB Thrusters (6 each side)

9 Toes to Bar

Scaled: 35/25lbs, Hanging Leg Raise

Rx: 50/35lbs

Comp: 70/50lbs

Thursday - Rowing

A.

10 mins Row Technique

4 Rounds

30 Strokes

1:30 Rest

B.

For Time - CAP 20

40/30 Cal Row

50 Wall Balls

40/30 Cal Bike

50 Push Ups

40/30 Cal Row

50 Walking Lunges (unweighted)

40/30 Cal Bike

Scaled: 14/10lbs, Elevated Push Ups

Rx + Comp: 20/14lbs

Friday - Weightlifting

A.

10 mins - Snatch Technique

Snatch Grip Push Press

Snatch Balance

10 mins - Clean Technique

Lift Offs

Pulls

Jerks

B.

Open Workout 20.1

TBD

Saturday

Comp Class

A.

Back Squat

5 x 5

Start around 65-70% and build as possible, no missed reps

B.

OTM 12

Min 1: 30ft Handstand Walk

Min 2: 12 Alt Pistols

C.

AMRAP 10

1 Mile Run

Max Clean and Jerks @ 135/95lbs

Rest 3 Minutes

AMRAP 7

800m Run

Max Power Snatches @ 115/85lbs

Rest 3 Minutes

AMRAP 4

400m Run

Max Thrusters @ 95/65lbs

9am Class

For Time - CAP 35 - Teams of 3

75/55 Cal Assault Bike

75 Overhead Squats

60/45 Cal Assault Bike

75 Pull Ups

45/35 Cal Assault Bike

75 Power Snatch

30/25 Cal Assault Bike

75 HSPU

Scaled: 75/55lbs, Ring Rows, Push Ups

Rx: 95/65lbs

• Teams can break up the reps anyway, 1 person working at a time

Monday

A.

Power Snatch

20:00 to build to 1RM

B.

For Time - CAP 11

21 Bar Facing Burpees

21 Power Snatches

15 Bar Facing Burpees

15 Overhead Squat

9 Bar Facing Burpees

9 Squat Snatches

Scaled: Lateral Bar Burpee Step Overs, 95/65lbs

Rx: 115/80lbs

Comp: 135/95lbs

• Power Snatches should be strung together, preferably no more than 5 sets to complete - don’t just go with singles. OHS should be 1-3 sets, squat snatches can be singles to finish. Retesting from 8/12

Tuesday

A.

4 Rounds

3 Seated Broad Jumps

Rest :30

10 Barbell Good Mornings - tempo 2111

Rest 2:00

• Target same weight on the good mornings as 9/13 but stick to the tempo

B.

For Time - CAP 18

3 Rounds:

30/20 Cal Row

15 Chest to Bar Pull Ups

Into

3 Rounds:

20 Alt DB Snatches 

15 Thrusters 

Scaled: 25/17 Cal Row, Ring Rows/Pull Ups, 35/25lbs, 75/55lbs

Rx: 50/35lbs, 95/65lbs

Comp: 50/35lbs, 115/80lbs

• CTB should be completed in nor more than 3 sets, preferably 1 or 2. DB snatches and Thrusters in no more than 2 sets each

Wednesday

A.

Front Squat

20:00 to build to 1RM

B.

7 min AMRAP

Wallballs

On the Minute: 5 Deadlifts

Scaled: 14/10lbs, 165/115lbs

Rx: 20/14lbs, 225/155lbs

Comp: 30/20lbs, 245/165lbs

• Score is total WB across the workout. Start with 5 deadlifts, then hit a set on each minute. DL should be unbroken every time. Only do the Comp weight on the DL if you’re doing it on the WB. Retesting from 8/14

Thursday

A.

Handstand Skills

15:00 Practice

• Balances

• Shoulder Taps

• Handstand Walks

A1. 

Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here

B.

25 min AMRAP @ 80%

8 Dbl DB Snatch 

12 Cal Assault Bike

100ft KB Front Rack Carry (left)

100ft KB Front Rack Carry (right)

Scaled: 2 x 35/25lbs, 35/26lbs

Rx: 50/35lbs, 53/35lbs

• Smooth and consistent movement throughout

Friday

A.

Power Clean

20:00 to build to 1RM

B.

16 min AMRAP

12 Hang Power Cleans (155/105)

12 Burpee Box Jump Overs (24/20)

12 Push Jerks (155/105)

12 Bar Muscle Ups

Scaled: 105/70lbs, 20/16”, Ring Rows/Pull Ups

Rx: 155/105lbs, 24/20”, Chest to Bar Pull Ups

Comp: 185/125lbs, 24/20”, Bar Muscle Ups

• Keep both barbell movements to 2 sets each round, pulling should be no more than 3 sets each round

Saturday

Comp Class

A.

Clean + Split Jerk

Every 2:00 for 7 Sets

2 + 2 @ 70%

OTM 5

2 + 2 @ 70%

• Build weight each round as possible, target 85% of C+J by final set, drop and reset between cleans, take the time to reset between jerks

B.

OTM 15

Min 1: 3-8 Strict HSPU (unbroken)

Min 2: 30 Double Unders + 5 Overhead Squats @ 155/105lbs

Min 3: 50ft Dbl DB Overhead Walking Lunges @ 2 x 50/35lbs

C.

5 Rounds

400m Run

30/24 Cal Row

30 Wall Balls @ 20/14lbs

9am Class

Teams of 3 - For Time - CAP 35 mins

2000/1600m Row

150 Wall Balls

125 Toes to Bar

100 Push Press

Scaled: 14/10lbs, Hanging Leg Raises, 95/65lbs

Rx: 20/14lbs, 115/80lbs

• Reps can be split anyway between the team

Monday

A.

5 Rounds

3 PVC Jump Overs

Rest :30

10 Barbell RDLs - tempo 2121

Rest 2:00

• For the PVC jump overs set a PVC on a box to build height. Target same weight on the barbell RDLs as 9/4 but stick to the tempo

B.

For Time - CAP 14

3 Rounds

30/25 Cal Row/Bike

12 Burpee Box Jump Overs 

15 Thrusters

Scaled: 25/18 Cal, Burpee Step Overs @ 20/16”, 75/55lbs

Rx: 24/20”, 95/65lbs

Comp: 24/20”, 115/80lbs

• Thrusters should be completed unbroken

Tuesday

A.

Power Snatch

1 x 2 @ 85%

1 x 2 @ 90%

4 x 1 @ 92-95%

• Drop and reset between reps, rest 1:30 between workings sets

B.

For Time 

3 Mile Run

Check points:

If mile 1 is under 12:00 move to Cat A

If mile 1 is over 12:00 move to Cat B

Cat A - Complete mile 2, if under 20:00 move to Cat AA, if over 20:00 move to Cat BB

Cat B - Complete 800m, if under 20:00 move to Cat BB, if over 20:00 move to Cat CC

Cat AA - Complete mile 3

Cat BB - Complete 800m

Cat CC - Complete 400m

Wednesday

A.

Front Squat

15:00 to build to heavy set of 3 - tempo 11X1

• Tempo takes priority - be strict on the :01 pause at the bottom.

B.

Every 3:00 for 5 Rounds

18 Wall Balls

12 Toes to Bar

6 Hang Power Cleans

Scaled: 14/10lbs, Hanging Leg Raises, 95/65lbs

Rx: 20/14lbs, 155/105lbs

Comp: 30/20lbs, 185/125lbs

• WB and HPC should be unbroken, TTB in 1-2 sets

Thursday

A.

Ring Skills

15:00 Practice

• Ring Support 

• Skin the Cats

• Strict Ring Pull Ups

• Strict Ring Muscle Ups

A1. 

Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here

B.

5 Rounds - CAP 25

50 Single Unders

150ft KB Suitcase Carry (left)

15 No Push Up Burpees

150ft KB Suitcase Carry (right)

Scaled: 35/26lbs

Rx: 53/35lbs

• Smooth and consistent movement throughout

Friday

A.

4 Rounds

10 DB Bench Press

Rest :60

2 Weighted Pull Ups

Rest 2:00

• Scale pull ups to 2 negative pull ups on :05 descent for each rep

B.

3 Rounds 2:00 Work/1:00 Rest

15/12 Cal Row

10 Chest to Bar Pull Ups

Max Alt DB Snatch 

Scaled: 12/9 cals, Ring Rows, 35/25lbs

Rx: 50/35lbs

Comp: 5 Bar Muscle Ups, 70/50lbs

• Pull up variations should be no more than 2 sets, preferably unbroken

Saturday

Pumkin Spice Invitational

Monday

A.

Power Snatch

2 x 2 @ 85%

2 x 2 @ 87%

4 x 1 @ 92%

• Drop and reset between reps, rest 1:30 between workings sets

B.

For Time - CAP 12

25 Overhead Squats (115/85)

35/25 Cal Bike

25 Overhead Squats

600m Run

Scaled: 75/55lbs

Rx: 115/85lbs

Comp: 135/95lbs

• Overhead Squats should be completed in no more than 3 sets for each round

Tuesday

A.

Back Squat

Every 2:00 for 8 Rounds

3 @ 78%

• Build weight after the 3rd and 6th rounds if possible, the final set shouldn’t be getting tough

B.

14 min AMRAP

7 Power Cleans

14 Pull Ups

21 Ab Mat Sit Ups

Scaled: 95/65lbs, Ring Rows

Rx: 135/95lbs

Comp: 185/125lbs, Chest to Bar Pull Ups

• Power Cleans can be singles but reset fast, Pull ups in 2-3 sets each round

Wednesday

A.

4 Rounds

8 DB Z Press

Rest :60

5 Bent Over Barbell Rows

Rest 2:00

• Position and technique takes priority over the weight. Don’t arch your back on the presses, keep the DBs pulled back overhead. Just the arms moving on the rows

B.

Every 2:30 for 6 Rounds

50 Double Unders

6 Squat Snatch

Scaled: 75 Single Unders, 95/65lbs Power Snatch

Rx: 115/80lbs

Comp: 165/105lbs

• Cap jump rope at :45 of work each round, singles on snatches

Thursday

A.

Core Circuit - 3 Rounds

:45 Sandbag/Stone Zercher Hold

6 KB Windmills (each side)

1:00 Anti Rotational Plank

• Rest as needed between movements and rounds, 15:00 time frame

A1. 

Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here

B.

20 min AMRAP @ 80%

3 Wall Walks

15 Russian KB Swings

400m Row

Scaled: 35/26lbs

Rx: 53/35lbs

• Smooth and consistent movement throughout

Friday

A.

Power Clean

Every :20 for 6 Reps

1 @ 75%

Rest 2:00

Every :20 for 6 Reps

1 @ 77%

Rest 2:00

Every :20 for 6 Reps

1 @ 80%

• Adjust to nearest 5lbs for each bar, each rep should look the same for every set

B.

15-12-9-12-15 - CAP 18

Toes to Bar

Deadlifts

Bar Facing Burpees

Scaled: Hanging Leg Raises, 135/95lbs

Rx: 185/125lbs

Comp: 225/155lbs

• Target big sets on TTB and DL throughout

Saturday

Comp Class

A.

Clean + Split Jerk

Every 1:30 for 10 Sets

2 + 1 @ 70%

OTM 5

2 + 1 @ 70%

• Build weight each round as possible, target 85-90% of C+J by final set, drop and reset between cleans
  

B.

OTM 15

Min 1: 30ft Handstand Walk

Min 2: 1-3 Strict Ring Muscle Ups

Min 3: 15 GHD Sit Ups

C.

5 Rounds:

1 Min Wall Balls @ 30/20lbs

1 Min Hang Power Snatch @ 95/65lbs

1 Min Bike Cals

1 Min Rest

9am Class

5 Rounds:

1 Min Wall Balls

1 Min Hang Power Snatch

1 Min Bike Cals

1 Min Rest

Scaled: 14/10lbs, 55/45lbs

Rx: 20/14lbs. 75/55lbs

• Work as much of each minute as you can, power snatch should be light enough to hit sets of 10+ reps

Monday

A.

Front Squat

15:00 to build to heavy set of 5 - tempo 11X1

• Tempo takes priority - be strict on the :01 pause at the bottom.

B.

For Time - CAP 23

800m Run

50 Thrusters

800m Run

25 Bar Facing Burpees

800m Run

50 Thrusters

Scaled: 600m Run, 45/35lbs

Rx: 75/55

• Thrusters should be in sets of 8+ every time

Tuesday

A.

4 Rounds

8 DB Bench Press

Rest :60

3 Weighted Pull Ups

Rest 2:00

• Scale pull ups to 3 negative pull ups on :04 descent for each rep

B.

18 min AMRAP

20 Alt DB Snatches

15/12 Cal Bike

20 Single DB Box Step-Ups

12 Chest to Bar Pull Ups

Scaled: 35/25lbs, 12/9 Cals, 20/16”, Ring Rows/Pull Ups

Rx: 50/35lbs, 24/20”, Chest to Bar Pull Ups

Comp: 50/35lbs, 24/20”, 9 Bar Muscle Ups

• DB held anyway for the step ups, pick a pulling movement that allows you to complete the reps in no more than 3 sets for each round

Wednesday

A.

Power Clean

Every :20 for 6 Reps

1 @ 70%

Rest 2:00

Every :20 for 6 Reps

1 @ 72%

Rest 2:00

Every :20 for 6 Reps

1 @ 75%

• Adjust to nearest 5lbs for each bar, each rep should look the same for every set

B.

For Time - CAP 20

2000/1750m Row

Directly into 10 Rounds:

3 Power Cleans

6 Pushups

9 Air Squats

Scaled: 1750/1500m Row, 115/80lbs, Elevated Push Ups

Rx: 155/105lbs

Comp 205/145lbs

• Repeat from 7/9/19. Keep a high pace on the 10 rounds - transition fast between movements

Thursday

A.

Handstands

10 min Technique

• Wall Walks

• Balances Against Wall

• Freestanding Balances

OTM 5

:20 Freestanding Handstand OR 2-3 Wall Walks

• If you want to work on HS walks then you need to be able to hold a freestanding handstand for at least :10

A1. 

Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here

B.
Every 3:00 for 8 Rounds @ 80%

8 Dbl DB Snatch 

8 Lateral Burpees Over DBs

16 Walking Lunges (unweighted)

Scaled: 35/25lbs

Rx: 50/35lbs

• Moderate pace, DB snatch should be unbroken

Friday

A.

5 Rounds

3 Seated Broad Jumps

Rest :30

8 Barbell Good Mornings - tempo 2111

Rest 2:00

• Target same weight on the good mornings as 8/27 but stick to the tempo

B.

For Time - CAP 16

10 Wall Balls

15/12 Cal Bike

20 Wall Balls

15/12 Cal Bike

30 Wall Balls

15/12 Cal Bike

40 Wall Balls

15/12 Cal Bike

50 Wall Balls

15/12 Cal Bike

Scaled: 14/10lbs, 12/9 Cals

Rx: 20/14lbs

Comp: 30/20lbs

• WB should be completed unbroken through the 10 and 20, then 1-3 sets for the remaining rounds

Saturday

Comp Class

A.

Snatch + Overhead Squat

Build to heavy 1 + 3 then

OTM 5

1 + 3 @ 70%

B.

Buy-In: 1 Mile Run

3 Rounds:

9 Deadlifts

15 Box Jump Overs

21 Toes to Bar

Cash-Out: 1 Mile Run

Rx: 315/225, 24/20”

Comp: 365/255lbs, 30/24”

C.

3 Rounds not for time

3/2 Legless Rope Climbs

20 Triple Unders

9am Class

Teams of 2 - For Time - CAP

1200m Run (together)

42-30-18

Deadlifts 

Box Jump Overs

Toes to Bar

1200m Run (together)

Scaled: 800m Run, 165/115lbs, 20/16”, Hanging Knee Raises

Rx: 225/155lbs, 24/20”

• Split reps any way in center part, all running completed together

Monday - Labor Day

40 min AMRAP - Partner Workout

6 Rounds

10 Alt DB Snatch

10 Lateral Burpees over DB

6 Rounds

10 Single Arm DB Thrusters

100m Run

6 Rounds

10 DB Overhead Squats

10 Push Ups

Scaled: 35/20lbs, Goblet Squats instead of DB OHS

Rx: 50/35lbs

Comp: 70/50lbs

• P1 completes 1 round of snatches and burpees, then P2 completes a round. Once each person has completed 3 rounds each P1 completes a round of DB thrusters and run, then P2 completes a round. Once each person has completed 3 rounds each P1 completes a round of DB overhead squats and push ups etc. 

Tuesday

A.

Power Clean

4 x 5 Touch + Go

• Rest 2:00 between sets, target the same weights as used 8/16/19

B.

Every 5:00 for 5 Rounds

400m Run

12/9 Cal Bike

15 Toes to Bar

Scaled: Hanging Leg Raises

Rx: As Written

Comp: As Written

• Target consistent rounds times - score quickest and slowest rounds

Wednesday

A.

5 Rounds

5 KB Squat Jumps

Rest :30

8 Barbell RDLs - tempo 2121

Rest 2:00

• Take the KB weight heavy while allowing yourself to get 4” jump each time. Keep the barbell off the ground for the duration of each set

B.

For Time - CAP 17

30-20-10:

Alt DB Snatches (50/35)

Wall Balls (20/14)

Into:

10-20-30:

Bar Facing Burpees

Cal Row

Scaled: 35/25lbs, 14/10lbs

Rx: 50/35lbs, 20/14lbs

Comp: 70/50lbs, 30/20lbs

• DB Snatches and WB should be 1-2 sets at most, Scale Row + burpees to 25-15-5 if needed

Thursday

A.

Pull Up Skills

15:00 Practice

• Vertical Pulls (vertical ring rows/pull ups)

• Strict Pulling Strength

• Pull Up/Chest to Bar Cycling

A1. 

Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here

B.

20 min AMRAP @ 80%

Assault Bike Cals

Every 2:00 (starting on 2:00) - 5 Box Jumps + 10 Russian KB Swings

Scaled: 35/26lbs

Rx: 53/35lbs

• Moderate pace, movement quality takes priority over speed, work the full :40 of each round

Friday

A.

Power Snatch

2 x 2 @ 80%

2 x 2 @ 85%

4 x 1 @ 90%

• Drop and reset between reps, targeting adding 5-15lbs from last weeks sets, rest 1:30 between workings sets

B.

3 Rounds - CAP 14

400m Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Scaled: 95/65lbs

Rx: 115/80lbs

Comp: 135/95lbs

• Barbell should be light enough to hit each movement unbroken

Saturday

Comp Class

A.

Push Jerk + Split Jerk

Every 2:00 for 8 Sets

1 + 2 @ 70% (of push jerk)

• Build weight as possible, no missed reps

B.

On the 0:00, Part #1:

8 Power Snatches @ 185/135lbs

4 Rope Climbs

6 Power Snatches @ 185/135lbs

3 Rope Climbs

4 Power Snatches @ 185/135lbs

2 Rope Climbs

On the 15:00, Part #2:

3 Rounds

27/21 Calorie Row

10 Devils Presses @ 2 x 50/35lbs

On the 30:00, Part #3:

21-15-9

Chest to Bar Pull-ups

Dumbbell Box Step-Overs @ 2 x 50/35lbs, 24/20”

Box Jump Overs @ 24/20”

• Scale snatch weight to allow for repeatable singles

9am Class

Teams of 3 - For Time - CAP

100/70 Cal Row

100 Box Jump Overs

100 Power Snatches 

10 Rope Climbs

100 Power Snatches

100 Box Jump Overs

100/70 CalRow

Scaled: 20/16”, 75/55lbs. 5 Ring Rows per Rope Climb

Rx: 24/20”, 95/65lbs

• Split work anyway between the 3 team mates

Monday

A.

Power Clean

5 x 4 Touch + Go

• Rest 2:00 between sets, target the same weights as used 8/16/19

B.

For Time - CAP 13

200m Run

10 Clusters

200m Run

8 Clusters

200m Run

6 Clusters

200m Run

4 Clusters

200m Run

2 Clusters

200m Run

Scaled: 95/65lbs

Rx: 115/80lbs

Comp: 135/95lbs

• Weight should be something that can be strung together but doesn’t need to be unbroken

Tuesday

A.

5 Rounds

3 Depth to Vertical Jumps

Rest :30

6 Barbell Good Mornings - tempo 2111

Rest 2:00

• Drop from a 20” Box and get as high as possible. Tempo takes priority on GM, build weight as possible

B.

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Press (95/65)

21/15 Cal Bike

30 Toes to Bar

Scaled: 35/25lbs, 75/55lbs, Hanging Leg Raises

Rx: 53/35lbs, 95/65lbs

Comp: 70/53lbs, 115/80lbs

• KBS and PP should be completed in 2-3 sets on the opening round, TTB in sets of 5+ reps

Wednesday

A.

Power Snatch

2 x 2 @ 75%

2 x 2 @ 80%

2 x 2 @ 85%

• Drop and reset between reps, targeting adding 5-15lbs from last weeks sets

B.

AMRAP 5

50 Wall Balls

AMRAP in Time Remaining:

12 Deadlifts

12 Bar Facing Burpees

5:00 Rest

AMRAP 5

35 Wall Balls

AMRAP in Time Remaining:

9 Deadlifts

9 Bar Facing Burpees

5:00 Rest

AMRAP 5

20 Wall Balls

AMRAP in Time Remaining:

6 Deadlifts

6 Bar Facing Burpees

Scaled: 14/10lbs, 135/95lbs, 155/105lbs, 185/125lbs

Rx: 20/14lbs, 185/135lbs, 225/155lbs, 275/185lbs

Comp: 20/14lbs, 225/155lbs, 275/185lbs, 315/205lbs

• Target 2-3 sets for each round of WB. DL should be possible in unbroken sets but you don’t have to stay unbroken throughout.

Thursday

A.

Ring Skills

15:00 Practice

• Ring Support 

• Skin the Cats

• Strict Ring Pull Ups

• Strict Ring Muscle Ups

A1. 

Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here

B.

5 Rounds

:40 Work/:20 Rest

• Wall Walks

• Bike

• Hollow Rocks/Hold

• Shuttle Runs

• Moderate pace, movement quality takes priority over speed, work the full :40 of each round

Friday

A.

Back Squat

Every 2:00 for 8 Rounds

3 @ 75%

• Build weight after the 3rd and 6th rounds if possible, the final set shouldn’t be close to max effort

B.

15 min AMRAP

3 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Into

25/18 Cal Row

Scaled: Pull Ups/Ring Rows, Elevated Push Ups

Rx: As Written

Comp: Chest to Bar Pull Ups

• Scale movements to allow continuous movement. You don’t want to be doing singles on Pull Ups

Saturday

Comp Class

A.

Clean + Split Jerk

Every 1:30 for 10 Sets

1 + 2 @ 70%

• Build weight each round as possible, target 85-90% of C+J by final set

B.

For Time

3 Rounds

400m Run

25/18 Cal Bike

Into

15 Clean and Jerks @ 135/95lbs

12 Clean and Jerks @ 155/105lbs

9 Clean and Jerks @ 185/125lbs

6 Clean and Jerks @ 225/155lbs

3 Clean and Jerks @ 275/185lbs

• Scale C+J weights to allow for repeatable singles until the final bar when you can slow down if needed

C.

3 Rounds not for time

150 Double Unders

50ft Handstand Walk

Rest as needed between rounds

9am Class

Teams of 3 - CAP 30

3 Rounds

400m Team Run

80/60 Cal Bike

Directly Into…

3 Rounds

60 DB Front Squats

45 DB Push Press

30 DB Thrusters

Scaled: 35/20lbs

Rx: 50/35lbs

• Runs completed together, one person working on the bike at a time, switch as needed. 

Teams can split the DB work in any way

Monday

A.

5 Rounds

3 Seated Broad Jumps

Rest :30

6 Barbell RDLs - tempo 2121

Rest 2:00

• Reset between each jump, aim for max distance each rep. Keep the barbell off the ground for the duration of each set

B.

3 Rounds - CAP 15

400m Run

12 Alt DB Power Snatches

21 Single DB Goblet Squats

Scaled: 35/20lbs

Rx: 50/35lbs

Comp: 70/50lbs

• Target unbroken DB movements on each round

Tuesday

A.

Power Snatch

2 x 2 @ 70%

2 x 2 @ 75%

2 x 2 @ 80%

• Drop and reset between reps, targeting adding 5-15lbs from last weeks sets

B.

8 Rounds of :20 On / :10 Off

Strict Pull-ups

Bike Cals

Handstand Push-ups

Bike Cals

Scaled: Ring Rows, Deficit Push Ups @ 4/3”

Rx: As Written

Comp: Strict HSPU

• Pick a movement level that allows you to move well. If you can only get 2-3 strict pull ups each round then scale down. Deficit push ups with hands on 45/35lb plates

Wednesday

A.

Front Squat

15:00 to build to heavy set of 3 - tempo 11X1

• Tempo takes priority - be strict on the :01 pause at the bottom. 

B.

14 min AMRAP

18 US KB Swings

12 KB Overhead Walking Lunges

50 Double Unders

Scaled: Russian Swings @ 35/26lbs, 100 Single Unders

Rx: 53/36lbs

Comp: 70/53lbs

• Ideally unbroken on the KBS but the grip will get challenging. Switch the KBs on the lunges after 6 reps or each round

Thursday

A.

Core Circuit - 3 Rounds

3 KB Turkish Get Ups (each side, heavy)

1:00 Plank on Rings

10 Standing Pallof Press (each direction) w/ :02 pause at extension on each rep

• Rest as needed between movements and rounds, 15:00 time frame

A1. 

Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here

B.

25 min AMRAP @ 80%

25 Cal Row

20 Alt Step Ups @ 24/20”

15 Ab Mat Sit Ups

10 DB Devil Press

Scaled: 30/20lbs

Rx: 35/25lbs

• Moderate pace, keep the transitions short and take the time to focus on your breathing rhythm

Friday

A.

4 Rounds

6 DB Bench Press

Rest :60

4 Weighted Pull Ups

Rest 2:00

• Scale pull ups to 4 negative pull ups on :04 descent for each rep

B.

AMRAP 16

30 DB Hang Clean and Jerks (15 each side)

25/18 Cal Bike

20 Barbell Facing Burpees

15 Deadlifts

Scaled: 35/20lbs, 185/125lbs

Rx: 50/35lbs, 245/165lbs

Comp: 70/50lbs, 315/225lbs

• DB should be completed in 1-2 sets per side. Keep the deadlifts to 3 sets at the most - scale weight to allow for that
  

Saturday

Comp Class

A.

Snatch

Every :20 for 8 Reps

1 @ 75%

Rest 2:00

Every :20 for 6 Reps

1 @ 80%

Rest 2:00

Every :20 for 4 Reps

1 @ 85%

• No missed reps, focus on form with a moderate load

B.

For Time

15 Ring Muscle Ups

400m Run

15 Overhead Squats @ 165/115lbs

800m Run

15 Overhead Squats @ 165/115lbs

400m Run

15 Ring Muscle Ups

• Scale RMU to 15 BMU or 30 CTB as needed. OHS should be 1-2 sets

C.

100 Hollow Rocks

Break up as needed

9am Class

For Time - Team of 3

90 Chest to Bar Pull Ups

400m Sandbag Run

45 Overhead Squats

800m Sandbag Run

45 Overhead Squats

400m Sandbag Run

90 Chest to Bar Pull Ups

Scaled: Ring Rows/Pull Ups, 95/65lbs

Rx: 115/80lbs

• When the workout starts 1 team member picks up the sandbag (50/35lbs) and it stays off the ground until the workout is complete. Break up the Pull Ups and Squats as needed, whole team runs together

Monday

A.

Power Snatch

2 x 2 @ 65%

2 x 2 @ 70%

2 x 2 @ 75%

• Drop and reset between reps, if you don’t know your max keep the weight to something moderate and repeatable

B.

For Time - CAP 11

21 Bar Facing Burpees

21 Power Snatches

15 Bar Facing Burpees

15 Overhead Squat

9 Bar Facing Burpees

9 Squat Snatches

Scaled: Lateral Bar Burpee Step Overs, 95/65lbs

Rx: 115/80lbs

Comp: 135/95lbs

• Power Snatches should be strung together, preferably no more than 5 sets to complete - don’t just go with singles. OHS should be 1-3 sets, squat snatches can be singles to finish

Tuesday

A.

Back Squat

Every 2:00 for 8 Rounds

3 @ 70%

• Build weight after the 3rd and 6th rounds if possible, the final set shouldn’t be close to max effort

B.

4 Rounds - CAP 18

400m Run

20 DB Hang Clean + Jerks (10 each arm)

15 Chest to Bar Pull Ups

Scaled: 35/20lbs, Pull Ups/Ring Rows

Rx: 50/35lbs

Comp: 70/50lbs

• DBs should be no more than 2 sets per arm, preferably 1 set per arm. Push the difficulty on the pull ups - if you are good with pull ups use today’s workout to do chest to bar, even if you go for 5 CTB, 10 regular pull ups for each round

Wednesday

A.

4 Rounds

6 DB Z Press

Rest :60

6 Bent Over Barbell Rows

Rest 2:00

• Position and technique takes priority over the weight. Don’t arch your back on the presses, keep the DBs pulled back overhead. Just the arms moving on the rows

B.

AMRAP 7

Wallballs

On the Minute: 5 Deadlifts

Scaled: 14/10lbs, 165/115lbs

Rx: 20/14lbs, 225/155lbs

Comp: 30/20lbs, 245/165lbs

• Score is total WB across the workout. Start with 5 deadlifts, then hit a set on each minute. DL should be unbroken every time. Only do the Comp weight on the DL if you’re doing it on the WB

Thursday

A.

Handstands

10 min Technique

• Wall Walks

• Balances Against Wall

• Freestanding Balances

OTM 5

:20 Freestanding Handstand OR 2-3 Wall Walks

• If you want to work on HS walks then you need to be able to hold a freestanding handstand for at least :10

A1. 

Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here

B.

OTM 20 @ 80%

Min 1: Russian KB Swings

Min 2: Assault Bike

Min 3: Plank

Min 4: Rest

Scaled: 35/26lbs

Rx: 53/35lbs

• KB Swings should be 1-2 sets of work for the full minute. 

Friday

A.

Power Clean

6 x 3 Touch + Go

• Rest 2:00 between sets, start around 70% and build as possible

B.

Every 2:30 for 6 Rounds

12 Toes to Bar

8 Front Squats

Scaled: Hanging Knee Raises, 115/80lbs

Rx: 165/105lbs

Comp: 185/130lbs

• Target keeping each round under 1:15 every time. Front squats should be unbroken, taking the bar from the ground for each set

Saturday

Gym Closed

Monday - Upper Body Pulling

A.

20 mins Tech + Coaching

Pull Ups

Chest to Bar Pull Ups

Bar Muscle Ups

Ring Muscle Ups

B.

12 min AMRAP

21 KB Swings

14 KB Goblet Reverse Lunges

7 Push Jerks

Scaled: 35/26lbs, 115/80lbs

Rx: 53/35lbs, 135/95lbs

Comp: 53/35lbs, 165/115lbs

• Each movement should be unbroken, at least through the first couple of rounds
  

Tuesday - Squat

10 mins Hip Mobility

Couch Stretch

Glute Wall Stretch

Banded Hamstring Floss

10 mins Squat Technique

Foot Positioning

Torso Position

Correctional movements

B.

For Time - CAP 20

400m Run

40 Wall Balls

40 Box Jumps

400m Run

30 Wall Balls

30 Box Jump

400m Run

20 Wall Balls

20 Box Jumps

Scaled: 14/10lbs, Step Ups @ 24/20”

Rx + Comp: 20/14lbs, 24/20”

• Target an even pace throughout - don’t try to push too hard on the opening round. WB and BJ should be completed in no more than 3 sets for each round, step down from the box jumps
  

Wednesday - Upper Body Pushing

A.

10 mins Shoulder Mobility

Lax Ball Scap Smash

Banded Lat Stretch

Banded Super Rack

10 mins Overhead Stability

Banded KB Press

Overhead KB Carries

B.

Every 4:00 for 5 Rounds

3 Bar Muscle Ups

6 Toes to Bar

9 Power Snatch

15/12 Cal Bike

Scaled: 6 Ring Rows, Hanging Leg Raise, 75/55lbs

Rx: 6 Chest to Bar Pull Ups, 95/65lbs

Comp: 115/80lbs

• Target sub 2:30 for each round - scale weights/movements to allow for this. It’s a deload week, you don’t need to crush yourself.
  

Thursday - Rowing

A.

10 mins Row Technique

Into

4 Rounds

30 Strokes

1:30 Rest

B.

18 min AMRAP

400m Row

15 No Push Ups Burpees

2 KB Turkish Get Ups (each side)

• 80% aerobic effort throughout. Take the time to focus on row technique

Friday - Weightlifting

A.

10 mins - Snatch

Lift Offs

Pulls

Balances

10 mins - Clean + Jerk

Lift Offs

Pulls

Jerks

B.

3 Rounds - CAP 8

21/15 Cal Row

75 Double Unders

Into

3 Rounds - CAP 8

20 Alt DB Snatches

12 Lateral DB Burpees

Scaled: 18/12 Cal Row, 100 Single Unders, 35/25lbs

Rx: 50/35lbs

Comp: 70/50lbs

• Smooth movement - keep the pace controlled but not easy
  

Saturday

Comp Class

A.

OTM 24

Min 1: 1 Legless Rope Climb

Min 2: 8 Narrow Grip Overhead Squats (build weight)

Min 3: 12-16 Freestanding Shoulder Taps

Min 4: 8 Stone to Shoulder @ 145/115lbs

B.

5 Rounds

200m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx: 115/80lbs

Comp: 135/95lbs

9am Class

For Time - CAP 35 - Teams of 2

100 Plate Ground to Overhead @ 45/35lbs

100 Hang Power Cleans @ 95/65lbs

100 Wall Balls @ 20/14lbs

100 Push Press @ 95/65lbs

Static holds throughout:

Plate Overhead during GTOH

Barbell Front Rack during HPC

MB Overhead during WB

Barbell Front Rack during PP

If the static hold drops then the reps must stop

Scaled: 25/15lbs, 75/55lbs, 14/10lbs

Programming Week of 7/28/19 (Retest Week)

Time to retest some lifts and conditioning pieces - hit those PRs!

Monday

A.

20:00 to Build to 1RM Clean

First 10:00 should be warm up reps, second 10:00 should be 3-5 heavy singles

• Don’t try to match your previous PR - take 1 rep slightly below previous max, then jump above your previous max

B.

3 min AMRAP

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats

Rest 3:00

3 min AMRAP

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats

Rest 3:00

3 min AMRAP

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats

Scaled: Row - 18/13 - 15/11 - 12/9 Cals, 45/35lbs - 65/45lbs - 75/55lbs

Rx: 75/55lbs - 95/65lbs - 115/85lbs

Comp: 95/65lbs - 115/80lbs - 135/95lbs

Tuesday

A. 

Every 3:00 for 5 Rounds

15 Bar Facing Burpees

12 Deadlifts @ 225/155lbs (255/175lbs)

9 HSPU (Strict)

B.

4 Rounds

400m Run

Rest 1:30

• Pace should be high on each one, look to keep them within :10 of each other

Wednesday

A.

20:00 to Build to 1RM Bench Press

First 10:00 should be warm up reps, second 10:00 should be 3-5 heavy singles

• Don’t try to match your previous PR - take 1 rep slightly below previous max, then jump above your previous max

B. 

3 Rounds

Max Unbroken Strict Ring Dips

Rest 2:00

C.

5 min AMRAP

30 Double Unders

5 Hang Power Cleans @ 135/95lbs (185/125lbs)

Thursday

A.

3 Rounds - CAP 18

21/15 Cal Bike

15 Wall Balls

12 Toes to Bar

Rest 1:1

Scaled: 18/13 Cal, 14/10lbs, Hanging Leg Raise

Rx: 20/14lbs

Comp: 30/20lbs

• Rest the amount of time it takes you to complete the round. Record your round times, look to move fast

B.

Rowing

4 Sets

500m @ 85%

Rest :30

250m @ 90%

Rest 2:00

Friday

A.

20:00 to Build to 1RM Deadlift

First 10:00 should be warm up reps, second 10:00 should be 3-5 heavy singles

• Don’t try to match your previous PR - take 1 rep slightly below previous max, then jump above your previous max

B. 

2 Rounds

5 min AMRAP @ 90%

8 Box Jump Overs @ 24/20”

8 Alt DB Snatch @ 50/35lbs

Rest 5:00

Keep the pace high throughout, the rest is long so push hard on each round

Saturday

Comp Class

A.

OTM 21

Min 1: 1-4 Strict Ring Muscle Ups

Min 2: :30 Triple Under Practice

Min 3: 16 KB Overhead Walking Lunges @ 70/53lbs

• Scale the SRMU to kipping RMU or CTB

B.

For Time

1 Mile Run, directly into:

10 Rounds of the “Bergeron Beep Test” @ 75/55lbs

1 Round of “BBT”:

7 Thrusters

7 Pull Ups

7 Burpees

C.

Accumulate

2:00 Side Plank (each side)

• Break up and switch sides as needed

9am Class

A.

2 Rounds For Time - Teams of 2 - CAP 35

800m Run

6 Rounds

7 Thrusters

7 Pull Ups

7 Bar Facing Burpees

Scaled: 45/35lbs

Rx: 75/55lbs

• Partners run together, then alternate complete rounds (6 each across the workout)

This is the final week of this cycle - we will be moving into a test week following this

Monday

A.

Every 2:00 for 8 Rounds

Hang Clean + Clean + Jerk

• Start @ 70-75% of max jerk and build as possible, hold on to the bar throughout each complex

B. 

14 min AMRAP

15 Thrusters

30 Double-Unders

15 CTB Pull-Ups

30 Double-Unders

Scaled: 75/55lbs, 45 Single Unders, Pull Ups/Ring Rows

Rx: 95/65lbs

Comp: 115/80lbs, 7 Bar Muscle Ups

• Keep the Thrusters and Pull Ups to 2 sets throughout the workout

Tuesday

A.

4 Rounds

2 Strict Press

Rest :30

3 DB Bench Press - tempo 30X2

Rest 2:00

• Take the strict press as heavy as possible without losing torso position. Tempo takes priority on DB bench press. Target heavier loading than 2 weeks ago

B. 

Every 5:00 for 4 Rounds

21/16 Cal Row

15 Toes to Bar

9 Hand Release Push Ups

Scaled: 15/12 Cal Row, Hanging Knee Raises, Elevated Push Ups

Rx: As Written

Comp: Ring Dips

• Push hard in each round. No scaling for dips - either unassisted ring dips or hand release push ups

Wednesday

A.

Deadlift

12:00 to build to a heavy 3 with a :02 pause below the knee on each rep

• Reset between each rep with the bar on the ground - no touch + go

B. 

For Time - CAP 16

200m Run

27 Wall Balls

27 Box Jumps

200m Run

21 Wall Balls

21 Box Jumps

200m Run

15 Wall Balls

15 Box Jumps

200m Run

9 Wall Balls

9 Box Jumps

Scaled: 14/10lbs, Step Ups @ 24/20”

Rx: 20/14lbs, 24/20”

Comp: 30/20lbs

• WB should be kept to 2 sets per round, Step down on box jumps throughout

Thursday

A.

Strongman

• Atlas Stones

• Stone Zercher Squats

• Stone Zercher Carries/Holds

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

4 Rounds For Time - CAP 25 @ 75-80%

100ft KB Suitcase Carry Left

100ft KB Suitcase Carry Right

15 No Push Up Burpees

200ft Atlas Stone Carry

400m Run

• Moderate pace throughout - focus on torso position staying square and upright for both carries

Friday

A.

Split Jerk

15:00 to build to 1RM

• Target a PR today - don’t try to hit your previous max, max the jump over it

B. 

For Time - CAP 14

2 Rounds

8 Power Snatches

8 Bar Facing Burpees

Into

2 Rounds

8 Power Snatches

8 Bar Facing Burpees

Into

2 Rounds

8 Power Snatches

8 Bar Facing Burpees

Scaled: 95/65lbs - 75/55lbs - 65/45lbs

Rx: 155/105lbs - 135/95lbs - 115/80lbs

Comp: 185/125lbs - 155/105lbs - 135/95lbs

• Decrease weight each round. Opening weight should be singles, final weight should be touch + go, or at least 4/4 for each round

Saturday

Comp Class

A.

Power Snatch

12:00 to build to heavy single then

OTM 5

1 @ 80%

B.

4 Rounds 

Wear a 20/14# Weight Vest

400m Run

3 Rope Climbs

20 DB Front Squats @ 2 x 50/35lbs

• DB Should be unbroken each round - push hard for those

C. 

3 Rounds not for time

10 Strict Toes to Bar

50ft Handstand Walk

Rest as needed

9am Class

Teams of 3 - 30 min AMRAP

P1 - 15/12 Cal Bike

P2 - AMRAP A, B or C

P3 - Isometric Hold A, B or C

A - Burpees/Plank

B - DB Snatch @ 20-50lbs/Bar Hang

C - KB Goblet Squat @ 18-40lbs/Wall Sit

Each athlete will cycle through each station (AMRAP and Isometric Hold) before moving on to the next movements. 

The person on the bike will dictate how long the others work - when they’ve completed the cals everyone rotates to the next station until P1, P2 and P3 have each completed burpees and plank, then repeat for the next exercise grouping

Monday

A.

Clean

12:00 to build to a heavy double with :03 pause in the catch on each rep then

2 x 2 @ 80% (with pause)

• Drop and reset between reps

B. 

10 min AMRAP

7 Hang Power Cleans

7 Bar Facing Burpees

Scaled: 95/65lbs, Burpee with Lateral Bar Step Over

Rx: 115/80lbs

Comp: 155/105lbs

• Hang power cleans should be completed in 1-2 sets each round

Tuesday

A.

3 Rounds

6 Bench Press

Rest :30

12 Single Arm Half Kneeling DB Press (each side)

Rest 2:00

• Targeting same weights as 2 weeks ago

B. 

4 Rounds - CAP 18

200m Run

8 Bar Muscle-Ups

200m Run

12 DB Snatch

Scaled: Pull Ups/Ring Rows, 35/25lbs

Rx: Chest to Bar Pull Ups, 50/35lbs

Comp: Bar Muscle Ups, 70/50lbs

• Scale gymnastics to allow for max 2 sets to complete each round

Wednesday

A.

Back Squat

12 min to Build to a heavy 6 - tempo 22X1 

• Tempo takes priority over weight. Don’t bottom out in the squat - maintain some tension in the bottom position

B. 

For Time - CAP 20

50/35 Cal Bike

Into

100-80-60-40-20 - Double-Unders

50-40-30-20-10 - AbMat Sit-Ups

Into

50/35 Cal Bike

Scaled: 40/25 Cal, 150/120/90/60/30 Single Unders, 30/25/20/15/10 Sit Ups

Thursday

A.

Ring Skills

• Inversions

• False Grip Hangs

• Skin the Cats

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

22 min AMRAP @ 80%

4 Wall Walks

300m Run

6 DB Overhead Walking Lunges (6 each side) @ 35/25lbs

300m Row

• Keep the pace moderate, take the time to focus on movement quality over everything else

Friday

A.

OTM 6

3 Jerk Balance

Rest 3:00

OTM 6

2 Split Jerks

• Position and speed take priority on the balances, build heavier on the split jerks

B. 

14 min AMRAP

3-6-9-12-15 etc.

Row Cals

US Kettlebell Swings

Toes to Bar

Scaled: 35/26lbs, Hanging Leg Raises

Rx: 53/35lbs

Comp: 70/53lbs

• Try to hang on to unbroken KBS as long as you can

Saturday

Comp Class

A.

High Hang Snatch + Overhead Squat

12:00 to build to heavy 1 + 2 then

3 x 1 + 2 @ 85%

:03 pause in every Overhead Squat

B.

10 Rounds for Time

7 Power Clean and Jerks @ 135/95lbs

7 Bar-Facing Burpees

200m Run

C.

3 Sets

20 GHD Sit-Ups

20 Banded Tricep Extensions

100m Dbl KB Farmers Carry

Rest 2:00 between sets

9am Class

A.

In Teams of 2 - 20 min AMRAP

7 Power Cleans

7 Burpees

200m Run

Scaled: 95/65lbs

Rx + Comp: 135/95lbs

• Alternate rounds with your partner, keep the pace high - power cleans should be 1-2 sets of touch + go reps each time

Monday

A.

Every 2:00 for 8 Rounds

Hang Clean + Front Squat + Jerk

• Start @ 70-75% of max jerk and build as possible

B. 

 For Time - CAP 12

21 Deadlifts

400m Run

15 Deadlifts

400m Run

9 Deadlifts

400m Run

Scaled: 185/125lbs

Rx: 225/155lbs

Comp: 275/185lbs

• DL should be kept to 3-4 sets for the opening 21 - they should be tough

Tuesday

A.

3 Rounds

3 Strict Press

Rest :30

4 DB Bench Press - tempo 20X2

Rest 2:00

• Take the strict press as heavy as possible without losing torso position. Tempo takes priority on DB bench press. Target heavier loading than 2 weeks ago

B. 

For Time - CAP 20

2000/1750m Row

Directly into 10 Rounds:

3 Power Cleans

6 Pushups

9 Air Squats

Scaled: 1750/1500m Row, 115/80lbs, Elevated Push Ups

Rx: 155/105lbs

Comp 205/145lbs

• Keep a high pace on the 10 rounds - transition fast between movements

Wednesday

A.

Deadlift

12:00 to build to a heavy 5 with a :02 pause below the knee on each rep

• Reset between each rep with the bar on the ground - no touch + go

B. 

On the 4:00 x 5 Rounds

9 Box Jump Overs 

15 Dumbbell Front Squats

15/12 Cal Bike

Scaled: 24/20”, 35/25lbs

Rx + Comp: 30/24”, 50/35lbs

• High paced work - squats should be unbroken

Thursday

A.

Handstand Skills

• Balances Against Wall

• Free Balances

• Handstand Walks

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

5 Rounds - 80% Effort

1:00 Ab Mat Sit Ups

1:00 Burpees

1:00 Single Unders

1:00 Russian KB Swings @ 53/35lbs

• Even paced work - go around 80% effort and target the same number of reps in every round

Friday

A.

Every 1:30 for 8 Rounds

1 Push Jerk + 1 Split Jerk

• Start at 80% of push jerk max and build every other round as possible

B. 

15 min AMRAP

2 Rounds

7 Chest to Bar Pull Ups

7 Overhead Squats

Into 

2 Rounds

7 Toes to Bar

7 Push Press

Scaled: Pull Ups/Ring Rows, 75/55lbs

Rx: Chest to Bar Pull Ups, 95/65lbs

Comp: 4 Bar Muscle Ups, 115/80lbs

• Complete 2 rounds of the first couplet, then 2 rounds of the second couplet, then back on to the first one

Saturday

Comp Class

A.

Power Snatch

Build to heavy Touch + go 2 then

2 x 2 @ 80% - touch + go

B.

4 Rounds

1:00 - HSPU

1:00 - Power Snatches @ 95/65lbs

1:00 - Thrusters @ 95/65lbs

1:00 - Cal Bike

2:00 - Rest

• High paced work, don’t take time off between movements, keep the transitions fast

C. 

400m KB Farmers Walk @ 2 x 53/35lbs

Break up as needed but target big sets

9am Class

Teams of 2 - CAP 30

50/40 Cal Bike

50 Wall Balls @ 20/14lbs

60/45 Cal Bike

75 Power Cleans @ 135/95lbs

60/45 Cal Bike

50 Wall Balls @ 20/24lbs

50/40 Cal Bike

Partners can break up reps any way

Monday

A.

Clean

12:00 to build to a heavy single with :02 pause below the knee and :02 pause in the catch on each rep then

4 x 1 @ 80% (with pauses)

• Pauses will mean this isn’t a max out day, but you should be able to get up to around 90%

B. 

For Time - CAP 15

1000m Run

50 Thrusters @ 65/45lbs

30 Chest to Bar Pull Ups

Scaled: 45/35lbs, Pull Ups/Ring Rows

Comp: 95/65lbs, 15 Bar Muscle Ups

• Thrusters should be completed in 3-4 sets at most. CTB should be completed in 4-5 sets

Tuesday

A.

3 Rounds

5 Bench Press

Rest :30

10 Single Arm Half Kneeling DB Press (each side)

Rest 2:00

• Targeting same weights as 2 weeks ago

B. 

4 min AMRAP

27 Hang Power Cleans 

27 Lateral Burpees Over Rower

27/21 Calorie Row

Rest 4:00

4 min AMRAP

21 Hang Power Cleans

21 Lateral Burpees Over Rower

21/15 Calorie Row

Rest 4:00

4 min AMRAP

15 Hang Power Cleans

15 Lateral Burpees Over Rower

15/12 Calorie Row

Scaled: 75/55lbs, 95/65lbs, 115/85lbs, 21 BOR, 21/15 Row in first round

Rx: 95/65lbs, 115/85lbs, 135/95lbs

Comp: 115/85lbs, 135/95lbs, 155/105lbs

• Incremental loading for each round regardless of starting weight. 

Wednesday

A.

Back Squat

12 min to Build to a heavy 5 - tempo 22X1 then

OTM 3

5 @ 80% without tempo

• Tempo takes priority over weight. Don’t bottom out in the squat - maintain some tension in the bottom position

B. 

"Nancy"

5 Rounds for Time - CAP 16

400m Run

15 Overhead Squats

Scaled: 300m Run, 75/55lbs

Rx: 95/65lbs

Comp: 115/85lbs

• OHS should be completed in 1-2 sets every round. Use a weight light enough to allow for that. 

Thursday

Rest Day

Friday

A.

OTM 6

2 Jerk Balance

Rest 3:00

OTM 6

2 Split Jerks

• Position and speed take priority on the balances, build heavier on the split jerks

B. 

13 min AMRAP

40 Double Unders

8 HSPU

4 Hang Clusters

Scaled: 60 Single Unders, 2 Wall Walks, 95/65lbs

Rx: 115/85lbs

Comp: Strict, 135/95lbs

• Hang clusters should be unbroken for each round

Saturday

Comp Class

A.

High Hang Snatch + Overhead Squat

12:00 to build to heavy 1 + 1 then

3 x 1 + 1 @ 85%

:03 pause in every Overhead Squat

B.

3 Rounds for Time

800m Run

30 Toes to Bar

21 Double DB Snatches @ 2 x 50/35lbs

C.

Body Armor

3 x 100m Walk, two dumbbells

First 25m - Left DB Overhead, right DB at Hang.

Second 25m - Left DB at Hang, right DB Overhead.

Third 25m - Both DB's at Front Rack

Fourth 25m - Both DB's Overhead

9am Class

A.

In Teams of 2 - 28 min AMRAP

P1 200m Run

P2 Toes to Bar

P2 200m Run

P1 Toes to Bar

P1 250m Row

P2 Double DB Snatches @ 2 x 50/35lbs

P2 250m Row

P1 Double DB Snatches @ 2 x 50/35lbs

Scaled: Hanging Leg Raise, 2 x 35/25lbs

• Non-running athlete completes as many reps as possible while their partner is running - score is total TTB and DB snatches as a pair

Monday

A.

Every 2:00 for 8 Rounds

Clean + Front Squat + Jerk

• Start @ 70-75% of max jerk and build as possible.

B.

3 Rounds - CAP 16

75 Double-Unders

50 Air Squats

25/18 Calorie Row

Scaled: 125 Single Unders

• Focus on consistent output here - first and last round should have similar splits.

Tuesday

A.

3 Rounds

4 Strict Press

Rest :30

6 DB Bench Press - tempo 20X2

Rest 2:00

• Take the strict press as heavy as possible without losing torso position. Tempo takes priority on DB bench press. Target heavier loading than 2 weeks ago

B.

3 Rounds - CAP 12

400m Run

21 US KB Swings

12 Pull Ups

Scaled: 300m, 35/26lbs, Ring Rows

Rx: 53/35lbs

Comp:

3 Rounds - CAP 15

600m Run

21 US KB Swings @ 70/53lbs

7 Ring Muscle Ups

• The cap is tight - scale to allow yourself to keep moving quickly on this one - target is sub 10:00

Wednesday

A.

Deadlift

12:00 to build to a heavy 4 from a 2” Deficit

• Reset between each rep on the heavy 4 - lower the bar to the ground, release tension without taking hands off the bar, then regain tension and pull the next rep. Don’t drop the bar!

B.

10 min AMRAP

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Scaled: 95/65lbs

Rx: 135/95lbs

Comp: 155/105lbs

• You should be able to hit each movement unbroken in the opening round or 2 - scale the weight to allow for that

Thursday

A.

Bar Skills - Toes to Bar

• Shoulder Control

• Kipping

• Strict Toes to Bar

• Kipping Toes to Bar

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

8 min AMRAP

10/8 Cal Bike

10 DB Power Cleans (from ground)

Rest 2:00

8 min AMRAP

12/9 Cal Row

10 DB Walking Lunges

Rest 2:00

8 min AMRAP

200m Run

10 DB Push Press

Scaled: 25/15lbs

Rx: 35/25lbs

• Even paced work - go around 80% effort on the aerobic pieces and keep the DB movements unbroken

Friday

A.

Every 1:30 for 8 Rounds

1 Push Jerk + 1 Split Jerk

• Start at 75% of push jerk max and build every other round as possible

B.

For Time - CAP 22

1 Mile Run

50 DB Snatches

400 Meter Sandbag Run @ 50/35lbs

30 Pull-Ups

20 Burpee Box Jumps @ 24"/20"

Scaled: 35/25lbs

Rx: 50/35lbs

Comp: 70/50lbs

• Keep the run pace moderate to pick the DB up straight away and get to work. Pull ups should be completed in 4-5 sets at most

Saturday

Comp Class

A.

Power Snatch

Build to heavy Touch + go 3 then

2 x 3 @ 80% - touch + go

B.

Work/rest effort of (4) intervals, resting 1:00 between.

The task is 75 Power Clean and Jerks (135/95).

2:00 On, 1:00 Off

9 Wallballs @ 30/20lbs

9/7 Cal Bike

Max Clean and Jerks @ 135/95lbs

The fourth and final interval is extended to 3:00 of "work" time.

75 Clean and Jerks is the task - work until completion, or time capped.

C.

100 Banded Tricep Extensions

Break up as needed

9am Class

Teams of 3, AMRAP 30

7/5 Cal Bike

10 MB Squat Jumps @ 20/14lbs

5 Power Clean + Jerks

1st 6 Rounds - 95/65lbs

2nd 6 Rounds - 115/85lbs

3rd 6 Rounds - 135/95lbs

4th 6 Rounds - 155/105lbs

Parters cycle through full rounds, one at a time. Weights climb every 6 rounds, after each partner has cleared the weight two times

Monday

A.

Clean

12:00 to build to heavy triple with :02 pause below the knee and :02 pause in the catch on each rep then

2 x 3 @ 80% (with pauses)

• Drop and reset between reps, be strict on the pauses - they take priority over weight

B.

AMRAP 9:

10 Hang Squat Snatches

30 Double-Unders

Scaled: 60 Single Unders, 55/45lbs

Rx: 75/55lbs

Comp: 95/65lbs

• Hang Squat Snatches should be 1-2 sets each round

Tuesday

A.

3 Rounds

4 Bench Press

Rest :30

8 Single Arm Half Kneeling DB Press (each side)

Rest 2:00

• Targeting same weights as 2 weeks ago

B.

3 Rounds - CAP 15

500m Row

12 Burpees

21 Box Jumps @ 24/20”

• Consistent paced workout - don’t go too fast to start and die off, round 3 should be within :20 of round 1

Wednesday

A.

Back Squat

12 min to Build to a heavy 4 - tempo 22X1 then

OTM 3

4 @ 85% without tempo

• Tempo takes priority over weight. Don’t bottom out in the squat - maintain some tension in the bottom position

B.

For Time - CAP 12

25 Thrusters

400m Run

25 Chest to Bar Pull Ups

400m Run

25 Thrusters

Scaled: 75/55, Ring Rows/Pull Ups

Rx: 95/65lbs

Comp: 135/95lbs

• Initial set of thrusters should be completed in 2-3 sets. Push hard for this workout, don’t finish and feel like you could have gone harder

Thursday

A.

Strongman

• Atlas Stones

• Farmers Walks

• Stone Zercher Carries/Holds

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

Every 5:00 for 5 Rounds

20 Burpees

8 Stone to Shoulder

100ft Stone Carry

• Use a weight that’s challenging on the stone, light enough to use good technique, heavy enough to make the reps tough

Friday

A.

OTM 4

2 Tall Jerk

Rest 2:00

OTM 4

2 Jerk Balance

Rest 2:00

OTM 4

2 Split Jerks

• Position and technique take priority over weight today. Take the time to perfect the movements

B.

On the 4:00 x 4 Rounds

12/9 Cal Bike

9 Bar Facing Burpees

6 Power Snatches

Scaled: 9/7 Cal Bike, 95/65lbs

Rx: 135/95lbs

Comp - 155/105lbs

• Scale to allow yourself to finish sub 2:00 every round

Saturday

Comp Class

A.

Snatch

Build to heavy single then

5 x 1 @ 85%

:02 pause in every catch

B.

For Time

400m Run

400m Sandbag Run @ 50/35lbs

27 Box Jump Overs @ 24"/20"

15 Power Clean and Jerks 155/105lbs

7 Rope Climbs

15 Power Clean and Jerks @ 185/135lbs

27 Box Jump Overs @ 24"/20"

400m Sandbag Run @ 50/35lbs

400m Run

C.

Body Armor

3 x 8 - Tempo Dumbbell Push Presses

3 x 8 - Tempo Dumbbell Bent Over Row

3 x Max Effort Ring L-Sit Hold

Rest 1:00 between each set.

9am Class

A.

In Teams of 3 - CAP 30

800m Sandbag Run @ 50/35lbs

75 Box Jump Overs 24"/20"

50 Power Clean and Jerks @ 155/105lbs

15 Rope Climbs 15'

50 Power Clean and Jerks @ 155/105lbs

75 Box Jump Overs 24"/20"

800m Sandbag Run @ 50/35lbs

Scaled: 95/65lbs, 5 Ring Rows per rope climb