Front Squat:
Build to a 7RM
THEN do 3 x 4 at 7RM weight
*Aim for previous 5RM weight
Bike – Max effort until pace deteriorates.
Full recovery between sets.
Open Prep:
EMOTM 8
1. 5 Touch n Go Power Snatches (115/80)
2. 5 Single Power Snatches
5 Sets:
1-arm Farmers Carry (100′ each arm)
*100′ = rig to rig and back
**Use Farmer Carry Bar (21.5 lbs) or KB
4 Rounds For Time:
15 Toes To Bar
20 Pistols (10/side)
Open Prep:
For Time:
70-60-50-40-30
Double-Unders
Run 250m after each set
Deadstop Deadlift + Box Jump
3+3
Every 3 minutes for 6 sets.
75% – 80% of max – Focus on speed!
*Increase box height as able.
In teams of 2 or 3:
AMRAP 5
Max Wallballs (20/14)
AMRAP 5
Max Thrusters (95/65)
AMRAP 5
Max Calorie Row
AMRAP 5
Max OH Lunges w/Plate (45/25)
1-arm DB Press:
4 x 8/each arm
*Work up in weight.
AMRAP 9
5 Power Cleans (185/125)
7 Chest to Bar Pull Ups
Open Prep:
EMOTM 10
8 CAL Row + 2 Wall-Walks
Snatch High Pull + Power Snatch + Hang Snatch
1 + 1 + 2
Every 2 minutes for 12 minutes.
*Add weight as able. Focus on technique.
For Time:
Buy in: 250m Run
Then:
3 Rounds:
15 HSPU
75 Double-Unders
Buy out: 250m Run
Time Cap: 12 mins
*115 Single-Unders
Front Squat:
Build to a 9RM
then do 2 x 5 at 9RM weight
**Aim for previous 7RM
Row 300m
Rest twice as long as it took to row.
Repeat x 5
*Slowest time on gym board.
Odd Object Day:
Walk 800m carrying a med-ball (30/20)
in FRONT BEAR HUG!!!
At every corner do 10 squats w/med-ball
EMOM 16:
1. 2 – 5 Ring Muscle Ups or Dips (double)
2. 5 – 10 HSPU
3. 10 – 15 Russian Kettlebell Swings (70/53)
4. Rest
*Have you signed up for the Open?
Deadstop Deadlifts:
4 x 8
*Build to a heavy set.
For Time:
10, 20, 30, 40, 50
Double-Unders
Walking Lunges
*Single-unders: 15, 30, 45, 60, 75
5 Sets:
Push Press + Push Jerk + Split Jerk
3 + 2 + 1
*Work up to a challenging working weight and complete all 5 sets at that weight.
Ladder 10
Bar Muscle Ups
1, 2, 3, 4, 5, etc…
After each set of muscle ups do 15 Wall-balls (20/14)
*Score is total reps.
Snatch High Pull + Power Snatch + Hang Snatch + OHS
1 + 1 + 1 + 1
Every 2 minutes for 12 minutes
5 Rounds For Time:
20 Deadlifts (115/85)
5 Wall-walks
Time Cap: 10 minutes
Front Squat:
Build to a 5RM
then do 2 x 3 at 5RM weight
For Time:
20 – 15 – 10 – 5
Deadlifts (225/155)
Bar Over Burpees
4 Sets:
Farmer Carry – 100m
(Body weight each hand)
Work alone or w/a partner:
Ladder 12
2, 4, 6, 8, 10, etc…
Snatches (115/80)
TTB
Rack Pulls:
Below the knee
5 x 5
*Begin at 75 – 80% and increase as able.
3 Sets of:
AMRAP 3
7 Thrusters (75/55)
7 Pull Ups
Rest 1 minute between sets
DB Push Press
5 x 5
*Warm up to a challenging working weight.
AMRAP 9:
3 Power Cleans (205/125)
3 Muscle Ups
*Scale MUs to 5 C2B pull-ups.
Snatch Complex:
Snatch High Pull + Power Snatch + OHS
1 + 1 + 3
Every 2 minutes for 12 minutes
10 RFT:
10 Wallballs (30/20)
25 Double Unders
*Scale DUBs to 40 singles.
Front Squat:
Build to a 7RM;
then do 3 x 4 at 7RM weight
*Go heavier than last week!
2 Rounds For Time:
800m Run
50 Push Ups
50 Sit Ups
Sled Drag:
50′ Sled Drag – HASP
Build up to a heavy weight then do 3 sets at
that weight.
*50′ = Rig to rig.
In teams of 2 or 3:
30 minutes to Row for Max Calories.
Rotate team member every minute.
*Sub w/Echo Bike if not enough rowers.
Deadlift:
Rack Pulls – from the knee
5 x 5
*Begin at 75-80% 1RM deadlift; add weight as able.
Every 90 Seconds for 5 Rounds:
30 Double Unders
10 Clean & Jerks (115/75)
*Scale DUBs to 45 singles.
**Score on gym board is SLOWEST time!
5 Sets:
Push Press + Push Jerk + Split Jerk
3 + 2 + 1
AMRAP 7
7 TTB
7 Deadlifts (185/125)
Snatch Complex:
Snatch High Pull + Muscle Snatch + Snatch Balance
1 + 1 + 3 (1/4, 1/2, full)
Every 2 minutes for 12 minutes
6 RFT
5 Box Jumps (30/24)
4 Chest to Bar Pull-ups
3 Wall Walks
2 Squat Snatches (135/95)
Front Squat:
Build to a 9RM
then do 2 x 5 at 9RM weight
For Time:
21, 15, 9
HSPU
Pull Ups
Finish with 50 Burpees to a 6″ target
Overhead Axle Bar Carry:
4 sets x 100m
Light pole to light pole and back.
Axle bar weight =20lbs
In Teams of 2:
AMRAP 22
6 Thrusters (135/95)
18 Walking Lunges
54 Double Unders
*Each team member must complete one rope
climb between rounds.
Deadlift + Box Jump (3+3)
Every 3 minutes for 6 sets
70% of max – Dead stop, focus on speed!
Increase box height as able.
5 Sets – For Quality:
5 – 10 Pistols each leg
15 – 20 Double Unders or Cross Overs
*Pick the one that needs the most work.
Push Jerk 6×4
Great British Workout
Every 2 minutes for as long as possible:
2 Rounds
5 Power Cleans (155/105)
5 Burpees
Add 1 rep to each every 2 minutes.
Snatch High Pull + Muscle Snatch + OHS
1 + 1 + 3
Every 2 minutes for 12 minutes
3 Rounds For Time:
400m Run
15 Power Snatches (75/55)
15 Push Press
Front Squat 4×8
Front Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
3 Rounds For Time:
20 Wallballs (30/20)
20 Pull Ups
5 Sets:
1-arm Farmer Carry (50′ each arm)
*50′ = rig to rig
**Farmer Carry Handle = 21.5lb
EMOM 20:
1. 12/10 Cal Row
2. 12 Box Jumps
3. 24 Walking Lunges
4. Rest
Deadlift 3×10
Dead-stop Deadlift:
#1: 10 reps
#2: 10 reps
#3: 10 reps
3 Sets, Not for time:
12 Hollow Body Rocks
10 D-Ball Squats
8 GHD Sit Ups
DB Push Press
4 x 6
5 Rounds For Time:
48 Double Unders
12 Sumo Deadlift High Pull (75/55)
12 TTB
Snatch Complex
Snatch High Pull + Hang Power Snatch + OHS
1 + 2 + 3
Every 2 minutes for 12 minutes
*light/moderate by feel
For Time:
12, 9, 6
Thrusters (155/105)
Bar Facing Burpees
