5/24/22

Back Squat
5×4 reps @78%
*Rest as needed bt sets

5 Rounds for max reps:
1:00 Max Cal Row
1:00 Max DUs
1:00 Max TTB
1:00 Rest

5/23/22

Power Clean & Jerk
1-1-1-1-1
*Work up to a heavy single for the day!
**Start at around 65-70% of 1RM C&J

1-2-3-4-5-6-7-8-9-10
Clean and Jerks @155/105lbs
1 Round of cindy after each set
(5 Pull Ups + 10 Push Ups + 15 Air Squats)
*20:00 Time Cap

5/20/22

Back Squat
5×5 Reps @75% of 1RM
*Rest as needed between sets

For Time: (with a partner)
400m Sled Drag @3/2x45lbs
90 Deadlifts @225/155lbs
60 Thrusters @135/95lbs
*Split reps as desired, recommended rep scheme is three sets of work. 3×15 reps on the deadlifts and 3×10 reps (each) on the Thrusters. So pick weights wisely. Alternate sets with a partner until you get to the total number of reps.
**If you don’t have a sled sub either 3×10 cal bike sprints each or 3×10 reps box jumps @30/24”.

5/19/22

Every 0:30 x10:00
1 Power Snatch @75%
*total of 20 power snatches here so pick a weight that is moderate but that you can move well!

7 Rounds For Time:
8 Double DB Bench Press @70/50lbs
10 C2B Pull Ups
250m Row
*Rest 1:00 after each round

5/18/22

10:00 EMOM
5 Muscle Ups
*This should be one good unbroken set
**Scale to bar muscle ups if needed or sub 6-12 TTB.
***Dedicate 5 minutes to technique and skill work on muscle ups.

Every 4:00 x5 Rounds:
20/16 Cal Bike
20 Sit Ups
20 Burpees to target @6” above reach
*Cap each round at 3:00 so that you can get one minute of rest and keep the intensity high.
**Score is slowest round

5/17/22

Power Clean + Push Jerk
1-1-1
*Work up from 75% to 85% not looking for a max today just a heavy single at the end.

“DT”
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 STOH
*155/105lbs
**Alternate rounds back and forth with a partner, 5 rounds each. Goal is to go bigger sets than you would if you were completing DT for time, so try to hang on the big sets today.

For Quality:
1-2-3-4-5-6-7-8-9-10 Strict Pull Ups
*Rest as needed between sets in order to stay unbroken as long as possible.

5/16/22

Back Squat
5×6 Reps @70% of 1RM
*Try to use the same weight as the 4×6 last week just for one extra set

“Tabata”
8 Rounds of:
0:20 Work / 0:10 Rest

Tabata Row (max cals)
Rest 2:00
Tabata Push Up
Rest 2:00
Tabata Air Squat
*Score is total number of reps
**Use a weight vest for the push ups and squats if desired.

5/13/22

Bench Press
2-2-2-2-2-2 Reps
*Build up each set to find a heavy double for today.
**Perform 5 Strict Pull Ups after each set of bench.
***Work for quality and rest as needed between sets

In a 12:00 window:
5 Rounds
15/12 Cal Bike
10 Push Jerks @155/105lbs
Then in remaining time
Max Reps TTB
*Score is max ttb in remaining time, you should have at least 2+ minutes to do TTB.

5/12/22

Back Squat
4×3 Reps @78%
*Rest 2:00 bt sets
**All sets at the same weight

15:00 EMOM
1) 5 Deadlifts @70%
2) 10 Burpee Box Jumps @24/20”
3) 3-5 Wall Walks
*Score is slowest round

5/11/22

Every 0:90 x6 Rounds:
2 Hang Squat Snatches
*build up in weight each set, start around 60-65% of 1RM snatch.
**Last set should be around 75-80% of 1RM snatch

For Time:
270 DUs
90 Sit Ups
30 Bar Muscle Ups
*5:00 Cap on DUs so spend some good time working on mechanics and timing for the DUs.
**15:00 Time Cap

5/10/22

Power Clean
3×5 Reps @70%
3×3 Reps @77%
3×1 Rep @85%
*the 5s and 3s should be all T&G reps today.
**Rest 1:00 between sets or go every 0:90.

20:00 EMOM
1) 20/15 Cal Row
2) 20/15 Push Ups
*no more than 0:55 of work on the rower and no more than 0:40 on the push ups.
**Score is slowest round

5/9/22

HAPPY BIRTHDAY COACH JOEY!

Back Squat
4×4 Reps @75% of 1RM
*Rest as needed bt sets
**All sets at the same weight

5 Rounds For Time:
40 Air Squats
250m Run
20 Pull Ups
*Wear a 20/14lbs weight vest if you have one, this month we will be focusing on some “Murph Prep” focusing on movement quality, capacity and overall volume.
**25:00 Time Cap

5/6/22

Bench Press
3-3-3-3-3-3
*Build up in weight each set
**Perform 6 Strict Chin ups after each set

“Grettle”
10 Rounds For Time:
3 Clean And Jerks @135/95lbs
3 Bar Facing Burpees

5/5/22

20:00 AMRAP
235m Run
50ft Sled Drag @3/2x45s
235m Run
2 Rope Climbs

5/4/22

Push Press + Split Jerk
1-1-1-1-1
*Take the bar from the floor, build up in weight each set, if you feel good keep working up to a heavy single power clean and jerk.

For Time:
50 Cal Row
50 Sit Ups
25 Box Jump Overs @24/20”
50 Wall Balls @20/14lbs
25 STOH @165/115lbs
50 Wall Balls @20/14lbs
25 Box Jump Overs @24/20”
50 Sit Ups
50 Cal Row
*22:00 Time Cap

5/3/22

For Time:
7 Rounds For Time:
5 DB Bench Press @70/50lbs (2xDB)
5 Power Cleans @185/125lbs
*Rest 0:30 between rounds or alternate rounds with a partner
*If you want to go heavier on the bench press do so, but don’t exceed 100lbs per DB and try to keep the 5 unbroken.

Rest 5:00 after the first workout then

7 Rounds For Time:
7 DB Deadlifts @70/50lbs
7 Burpee To Touch
*Rest 0:30 between rounds or alternate rounds with a partner
*If you want to go heavier on the deadlift do so, but don’t exceed 100lbs per DB and keep the 5 reps unbroken, this should be the same weight you used for the DB bench.

5/2/22

Back Squat
4×5 Reps @70-75%
*Rest 2:00 bt sets
**These should be slightly heavier than last week’s 6s.

“Nancy”
5 Rounds For Time:
400m Run
15 OH Squats @95/65lbs

4/29/22

Squat Snatch
2-2-2
@65/70/75%
2-2-2
@70/75/80%
*Two waves, going up in weight, rest 0:90 between sets.

3 Rounds For Time:
30 OH Squats @95/65lbs
30 Sit Ups
10 Muscle Ups
*20:00 Time Cap
**Little twist from individual quarterfinals event 2.

4/28/22

Push Press:
3-3-3-3-3
*Take the bar from the FLOOR, build up to a heavy triple push press from the floor.
*Rest as needed between sets.

5 Rounds for max reps:
0:90 ON / 0:90 OFF
6 Bench Press @185/115lbs
6 Clean and Jerks @185/125lbs
Max Rope Climbs in remaining time.
*Goal is to have about 0:30 to work on Rope Climbs.

4/27/22

Back Squat
4×6 Reps @70%
*all 4 sets at the same weight, pick something you can move well and with speed.

21:00 EMOM
1) 15 Wall Balls @20/14lbs
2) 15/12 Cal Row (no more than 0:50 of work)
3) 5 Deficit HSPUs
*For the HSPUs this should be a tough but unbroken set.

4/26/22

For Time:
250m Run
5-10-15-20-25
Cal Bike
Deadlifts @225/155lbs
*Run before each set of bike and deadlifts.
*If you don’t have a bike sub same reps box jumps @24/20”.

3 Rounds For Quality:
10 Barbell Rollouts
15 Hollow Rocks
20 GHD Hip Extensions
*Move through it at your own pace, if you don’t have a GHD Perform 40 superman’s.

4/25/22

“Barbara”
5 Rounds For Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
*Rest 3:00 after each set!
*Focus on hitting big sets on each movement
**40:00 Time Cap

4/22/22

Squat Snatch
3×1 Reps @85% of 1RM
*Get three good singles between 80-85% of 1RM snatch. If you are still not super familiar with squat snatch stick with power and do 10×1 at a weight that allows you to focus on form and technique.

4 Rounds For Time (1:1)
15 Burpees
12 Deadlifts @225/155lbs
9 Bar Muscle Ups
*Rest 1:1 between rounds or rest 0:90, goal is to keep the rounds at high intensity but not an all out sprint.
*Scale to a deadlift weight that you can do 1-2 sets. For the bar muscle ups scale the volume to 6 or 3 reps if needed or sub 9 Strict Pull Ups + 9 Push Ups!

4/21/22

20 min AMRAP
500m Row
50 DUs
2 Rope Climbs
1:00 Rest after each round
*Scale to 1:00 of DU practice or 75 Single Unders. For the rope climbs scale to 4 rope pulls or 8 Strict Chin Ups (using a band if needed). For the HSW sub accumulating 1:00 of HS Hold.

4/20/22

4 Sets:
1 Push Press + 2 Push Jerks @80% of 1RM Push Press
*If you are not familiar with your 1RM push press work up to a heavy single or RM before you start the sets
**Rest 1:30 between sets

5 Rounds For Time:
250m Run
15 TTB
10 SHSPUs
*20:00 Time Cap
*If you can’t run sub 500m Bike or 250m Row
*Scale to knee to elbows or knee raises if needed sub to 15 V-Ups if needed. Scale to kipping HSPU or Double DB strict Press @50/35lbs.

4/19/22

Back Squat
20 Reps @65% of 1RM
*Last week doing the twenty reps, add 5lbs from last week or pick something you can move well for today based on feel. Warm up Sets should be 10-10-8 reps.

12/10 Cal Row
10 Lateral Burpees Over the Bar
5 Power Cleans @185/125lbs
*Goal is to get at least one minute of rest after the first round. Scale the row cals to 10/8 if needed to keep the row under 50 seconds.
**Score is slowest round
***Use a power clean weight that you can keep T&G or quick singles.

4/18/22

4 Rounds for time:
250m Recovery Run
250m Run
*Go as slow on the recovery run as needed to keep the 250m run a hard effort each time!

Strict “Lynne”
5 Rounds for max reps
Max Rep Bench Press @1xBW/0.75xBW
Max Strict Pull Ups
*Rest as needed between rounds but no more than 3:00
**Goal is to get around 10 reps on the bench each round

4/15/22

Push Jerks
4×5 Reps @68% of 1RM
*Rest as needed bt sets
**Take these from the rack

7 Rounds For Time:
10 Bar Facing Burpees
3 Power Cleans @78% of 1RM power clean
*Rest 1:00 after each round or alternate rounds with a partner (7 rounds each)
**These should be relatively quick singles at a moderate/heavy weight.

4/14/22

Running
10-9-8 Minutes
Rest 2:00 between sets
*Run the first one easy and try to then run the same distance you ran in 10 minutes but in 9 and 8 minutes respectively. Goal is to learn how to pace and be aware of effort for each one of the intervals.
**If you can’t run do the same minutes on a rower.

4/13/22

Back Squat
1×20 Reps @60% of 1RM
*Try to add 5-10lbs from last week!
**If you are sore or don’t feel too good, just pick a weight you can move well and with speed.

5 Rounds For Time:
10 Deadlifts @315/205lbs
15 Push Ups
20 TTB
Rest 1:00
*20:00 Time Cap