Bench Press
2×10 Reps @40%
8 Reps @55%
4 Reps @65%
2 Reps @70%
Then
4×5 Reps @73%
*All four sets at the same weight. Rest about 2 minutes bt sets.
5 Rounds For Time:
300m Row
12 Push Press @115/75lbs
18 Box Step Ups @50/35lbs
Rest 1:00 after each set or waterfall on the rower in a team of 3. If you waterfall, someone is always on the rower.
Snatch Grip Push Press + OH Squat:
1-1-1-1-1
*work up each set to a heavy single for the day.
Every 3:00 x5 Rounds:
21 Sit Ups
9 Power Snatches @115/75lbs
15 OH Squats @115/75lbs
Every 0:30 x10:00:
1 Hang Squat Clean
*Focus on full extension at the top and quick drop under the bar with the footwork.
For Time:
400m Run
10 Box Jumps @30/24”
10 Power Cleans @205/145lbs
20 Burpee Bar Muscle Ups
10 Power Cleans @205/145lbs
10 Box Jumps @30/24”
400m Run
For Time:
5-4-3-2-1 Squat Cleans
7 Ring Dips
Rest 5:00
1-2-3-4-5 Squat Cleans
7 Ring Dips
*Squat Cleans should be moderately heavy weight to do in singles, prescribed weight would be 225/155lbs but pick something you can move well and stay consistent with.
**Rest 1:1 with a partner so partner 1 does 5 cleans and 10 dips then partner 2 does 5 cleans and 10 dips and so on. If you don’t have a partner rest 0:30 after each set. If needed scale the dip volume down to 5 reps, these should be either unbroken or 2 sets at most.
4 Rounds For Quality:
0:20 L-Sit Hold
12 Double DB Prone Rows
8/8 Alternating DB Curls
*Quality work at the end of class
**Use a bench or box for the prone rows. Pick a DB weight that is moderate/light and control each rep on the way down. For the L-Sit adjust the elevation or keep your knees bent in order to hold it for 0:20 unbroken.
Every 1:30 x5 Rounds:
5 Back Squats @65% of 1RM
*Quick smooth reps here nothing too heavy
For Time: w/partner
10 Wall Walks
50-40-30-20-10 Pull Ups
100-80-60-40-20 DUs (same time)
*Split wall walks and pull ups as desired with a partner but perform the DUs at the same time.
Banded Speed Deadlift
10×3 Reps @60% of 1RM
*Rest 1:00 after each set
**Focus on speed on the way up, place the band on top of the bar sideways then step on it. Re-set after each rep, no T&G reps.
Every 4:00 x5 Rounds:
12/9 Cal Row
10 Burpees
8 Toes to Bar
4 Bar Muscle Ups
*The goal is to have at least 0:45-0:60 of rest each round. Try to keep the ttb and bmu unbroken! Do burpees to touch or over the rower if you want to make it a bit more challenging. Scaled rep scheme could be 10/8/6/2.
Bench Press
2×10 Reps @40-50% (warm up weight)
8 Reps @50-60%
4 Reps @65%
4×6 Reps @70% of 1RM
*Rest 2:00 bt sets
For Time:
250-250-500-500m Run
50m Sled Drag @3/2x45lbs (light pole to light pole)
50m Farmers Carry @70/50lbs (light pole to lightpole)
230m Recovery Jog (around small side of block)
*The recovery jog if the same after each round, go as slow as you need to keep the other runs fast.
Power Clean + Clean
*Build to a heavy for today, drop the bar after the power clean, work on foot positioning and speed under the bar. Focus on landing in the same foot stance position for the power clean as you would for the squat clean.
20:00 EMOM
1) 12/9 Cal Bike
2) 2 Hang Squat Cleans + 2 Front Squats
3) 2-6 Muscle Ups
4) Rest
*Prescribed Weight is 185/125lbs, pick something that is moderate but that you can move well under fatigue. Muscle Ups should be one good set.
10:00 EMOM
3 Cleans @55% of 1RM
*This should be technique work, hold onto the bar and re-set each rep to a dead stop, no touch and go reps today.
Front Squat
5 Reps @70% of 1RM
5 Reps @75% of 1RM
5 Reps @78% of 1RM
4 Rounds For Quality:
5 Bench Press @70% of 1RM
0:30 Hanging L-Sit
*Keep the bench unbroken and a big sets as possible on the l-sit.
5:00 EMOM
3 Wall Walks
*Anywhere between 1-5 reps try to get at least 0:20 of rest.
Immediately into
5:00 EMOM
15 Wall Balls @20/14lbs
*10-20 Unbroken reps here, pick a weight that you know you can hold on to
Immediately into
5:00 EMOM
15 TTB
*10-15 Reps for the ttb, or one unbroken set.
Immediately into
5:00 EMOM
15 Burpee to touch
*10-15 Burpees or 0:45 of work, try to keep the intensity high and stay moving.
“September movement of the month re-test”
For Time:
6x 400m
*Make sure to re-test on the same running course as the beginning of the month.
4 Rounds For Quality:
5 Tempo Dips (3 seconds on the way down)
10 Double DB Bent over rows
*use a band on the dips if needed or sub bar dips
3 Rounds For Quality:
20 Alternating DB Curls (10/side)
20 Push Ups
*Quality work at the end of class.
Deadlift
5×3 Reps @75% of 1RM
*Rest as needed bt
**Try to use clean grip and hook grip. Re-set on the ground after each rep, no t&g reps today.
For Time: w/partner
5000m Row
*Split 250m at a time with a partner until you accumulate 5k. If you don’t have a partner do 10x250m Row resting 1:1 or 1:00 after each set.
“New Movement of the month for October”
1RM Clean
*Build to a heavy single for the day, we will re-test this in a month.
**This month we will focus on proficiency, timing, technique and strength for the clean.
15:00 EMOM
1) 12/9 Cal Bike
2) 10 OH Squats @115/75lbs
3) 1 Rope Climb
3 Rounds For Time:
10 Power Snatches @115/75lbs
20 Wall Balls @20/14lbs
*Power Snatches should be moderate weight but relatively quick singles.
Rest 5:00 then
3 Rounds For Time:
10 OH Squats @115/75lbs
20 Pull Ups
*OH Squats should be one good set or at most one break so pick the weight appropriately.
Happy National Coaches Day to all of our amazing coaches!
For Time: (w/partner)
1 Mile Run (together) (4x around block plus 1x 250m)
100 Box Step-ups (24/20″) w/DB (50/35lbs) in front rack position
150 Cal Bike
1 Mile Run (together)
*Run together, then split everything else up as desired.
Deadlift
5×5 Reps @70% of 1RM
*Rest 2:00 bt sets
**All sets at the same weight
***Try to use clean grip and hook grip as well as dead stop each rep, no t&g reps today so re-set at the bottom each time.
15:00 AMRAP
5/4 Cal Row
15 Sit Ups
3 Wall Walks
*Add 5/4 Cals on the rower each round.
**For example round 2 is 10/8 Cals, round 3 is 15/12 Cals etc…
Every 3:00 x5 Rounds:
10 Thrusters @115/75lbs
10 Toes to Bar
5 Bar Muscle Ups
*Try to challenge yourself and go unbroken on the Thrusters and gymnastics. You should get at least 0:45-0:60 of rest each round.
** Score is slowest time.
Front Squat
3-2-1-1-1
*Build to a heavy single for the day.
**Rest as needed bt sets
***Front squat is after the workout today
Every 4:00 x7 Rounds:
12/9 Cal Row
250m Run
30 DUs
*You should aim for at least 0:60 of rest each round, ideally more.
3 Rounds For Quality:
12 Strict Ring Dips
0:20 Hanging L-Sit Hold
*For quality work at the end of class with time left. Keep the ring dips strict and don’t rush them. Use a band to keep good quality and range of motion.
10:00 EMOM
1) 16/14 Cal Row
2) 6 HSPUs
*No more than 50 second of work on the rower and 35 seconds of work on the hspus.
Immediately into
10:00 EMOM
1) 12 OH Squats @115/75lbs
2) 4 Muscle Ups
*Sub front squats if needed due to injury or other circumstances. You should get about 0:20-0:30 of rest for each minute.
10 Rounds For Time:
100m Farmers Carry @70/50lbs (light pole to light pole and back)
250m Run
*The run should be a recovery run treat the 250m as a 30 minute run pace. Try to go unbroken or big increments on the carries.
3 Rounds For Quality:
15 V-Ups
10/10 Bulgarian Split Squats
15 Barbell Goodmornings
2 Rounds For Quality:
8 I’s, Y’s and T’s (with light change plates)
5 Strict Hanging Leg Raises
0:10 Hanging L-Hold
10 Plate Squats
8 Curtsey Squats (per leg)
*For the I’s, Y’s and T’s lay belly down on a bench and make an I with your arms and lift them up and down (not touching the ground), perform 8 reps of I’s then form a Y and perform 8 reps then a T and perform 8 reps. These should be done with light change plates and controlling the way down. Don’t go all the way down to the floor. For the plate squats hold the plate in front of you with arms straight. For the curtsey squats do all 8 reps on one leg then switch to the other.
10:00 EMOM
3 Power Cleans
*75-80% of 1RM power clean
**These should be all quick singles
For Quality:
12-10-8-6
DB Bench
Strict Pull Ups
*Bench should be challenging but unbroken at least for the first 12 reps. If you have various DBs you could also go up in weight each set.
Back Squat
2-2-2-2-2
*work up to a heavy double for the day, start round 60% of 1RM.
**Rest as needed bt sets
Every 2:00 x10 Rounds:
5 HSPUs
15 Wall Balls @20/14lbs
10 TTB
*You should aim for at least 0:30 of rest each round. If needed scale down volume to 3/12/8.
**Another option can be 5 Push Ups/15 Wall Balls/10 Sit Ups.
Every 4:00 x6 Rounds:
400m Run
50m Sled Pull @3/2x45s (light pole to light pole)
*If you don’t have a sled sub double DB farmers carry lunge @50/35s cut the distance to 50ft (rig to rig) if you sub with lunges.
**Goal is to get 0:60 or more of rest400m Run
50m Sled Pull @3/2x45s (light pole to light pole)
*If you don’t have a sled sub double DB farmers carry lunge @50/35s cut the distance to 50ft (rig to rig) if you sub with lunges.
**Goal is to get 0:60 or more of rest
4 Rounds For Quality:
5 Tempo Strict Press @60% of 1RM
10 Double DB Bent Over Rows
5 Hanging Leg Raises
0:10 Hanging L-Sit
*Move through for Quality here. Try to control the way down on the bent over rows. For the strict press tempo on the way down.
Deficit Deadlift
10-10-10
*Build up to a heavy set
**Re-set the bar each rep. Start at about 40% of 1RM and end at around 60%.
***Rest 2:00 after each set.
20:00 AMRAP
1 Rope Climb
15 Ring Dips
30 Air Squats
*If you get 10 rounds in 20:00 stop otherwise do as many rounds as possible in 20:00.
2 Rounds For Time: (w/partner)
800m Run (together)
100 Cal Bike (split)
800m Run (together)
Rest 5:00
*Run together and split the bike, I suggest doing 10-15 cals at a time hard. You can start the bike before your partner is back from the run but you have to wait for him to start the second run. Rest starts once the first partner gets back from the run. Female teams do 80 cals and mixed teams do 90.
**Sub same cals row.
Back Squat
3-3-3-3-3 Reps
*Rest 0:90 bt sets, work up to a heavy triple for the day based on feel. Focus on being fast out of the bottom and good positioning throughout.
2 Rounds For Time:
80 DUs
3 Wall Walks
40 Wall Balls @20/14lbs
20 HSPUs
Power Snatch
2-2-2-2-2-2
*Rest 1:30 after each set
**Start around 60% and make small 2.5-5lbs jumps all the way up to a heavy double for the day. Practice in warm ups catching the bar just above parallel so when you get to the heavier weights you are used to dropping under the bar rather than trying to just pull it up.
Every 3:00 x7 Rounds:
12/9 Cal Row
8 Burpee Over Rower
3 Muscle Ups
*Sub burpee to touch based on class size and rowers. The goal is to keep the muscle ups unbroken and get 0:45 of rest.
**Adjust reps if needed.
3 Rounds for quality of:
10 Leg Raises
8 Tempo Goblet Squats @25/15 lbs
8/8 Curtsey Squats
*Leg Raises should be done from support on paralletes or boxes. keep legs straight and raise from floor to as high as you can. Don’t rest on the floor unless you are breaking up your set. **Goblet squats, do a 2-3 second pause in the bottom holding plate out in front of you not on your chest and try to keep an upright torso.
***Curtsey squats are 8 each leg, stand on small box or stacked plates and reach other leg back and across your body until you gently touch the floor.
5 Rounds For Time:
400m Run
10 Thrusters @115/75lbs
1 Minute Rest
*Thrusters should be moderate weight but unbroken.
For Quality (if time):
30 Strict Pull Ups
*Any way, any grip, any sets at the end of class if there is time or at any point in the day.
Sumo Deadlifts
5-5-Max Reps @75% of 1RM
*Rest as needed bt sets, re-set after each rep.
Do max reps on the last set, shoot for 5-10 reps.
For Time: w/partner
150 Cal Row
120 Burpee to touch
90 Muscle Snatches @85/55lbs
*Split work as needed with a partner. I suggest 15 Cals at a time, 5-10s on the burpees and snatches. Touch a target 6” above reach.
3 Rounds For Time:
10 Power Clean and Push Press @125/85lbs
10 Box Jumps @30/24”
*Step down on the box jumps each rep
**I suggest quick singles on the cleans and push press and steady pace on the box jumps.
Rest 5:00 then
3 Rounds For Time:
10 Bar Muscle Ups
100 DUs
*Try to keep the bar mu unbroken if needed lower the volume to 7-5 or even 3 reps.
