“Carry the Load”
AMRAP 30 minutes:
Echo Bike 1000/800 meters
Single-Arm DB OH Carry 50 ft/arm (1 length of floor/arm) @ 50/35 lbs
Rest 30 seconds
Echo Bike 1000/800 meters
Single KB Walk Between Legs 100 feet @ 70/53 lbs
Elbow Plank for 30 seconds
Rest for 30 seconds
Sumo Deadlift
Set 1 – 5 reps @ 35%
Set 2 – 5 reps @ 45%
Set 3 – 5 reps @ 55%
Set 4 – 5 reps @ 65%
Rest 90 seconds between sets
*Intended to be light and fast.
“61”
For Time:
60 Alternating Reverse Goblet Lunges @ 53/35lbs
Rest 1 minute
60 Hand Release Push-Ups
Rest 1 minute
60 Kettlebell Swings @ 53/35lbs (American)
Rest 1 minute
60 V-Ups
Rest 1 minute
60 Goblet Squats @ 53/35lbs
Time Cap: 19 minutes
Scaling:
– Scale Hand release push ups to on knees.
– Scale V-ups to Tuck ups.
Strength:
10-9-8-7-6-5-4-3-2-1 Reps for Time:
Shoulder Press @ 45/35 lbs
Feet Elevated Ring Row
*Intent is high turnover/pump focus & back off on loading.
“Buckle Up”
AMRAP 10 minutes, with Buy In:
Buy In:
Row 2000/1600 meters
Then AMRAP:
Box Jump Overs 24/20″
*step down on box jump overs
Scaling:
– If the row will take longer than 8:30 scale to 1800/1400m
– Scale BJO to Box Step overs.
Pause Front Squats:
EMOM 8 minutes:
2-3 Reps @ 45-55%
*technique focus – 1 sec pause in bottom of each rep
“Heads Up 7 Up”
4 Rounds for Time:
7 Power Cleans @ 135/95
7 Chest-to-Bar Pull-Ups
7 Front Squats @ 135/95
7 Toes to Bar
7 Shoulder to Overhead @ 135/95
7 Bar Facing Burpee
Rest 1 minute between each round
Time Cap 15 minutes
**Goal is to maintain the same pace for all 4 sets.
Adjust loading to perform unbroken, with same effort on each set.
Scaling:
– Scale barbell load to 95/65 or to allow for unbroken sets.
– Scale CTB to pull ups or Jumping pull ups.
– Scale TTB to Kipping Knee raises.
Snatch Balance
1 Rep Max
“Get Up to Get Down”
7 Rounds for Time:
2 Bar Muscle-Ups
3 Wall walks
4 Hang Squat Cleans @ 135/95lbs
RETEST!
– sub 6 CTB or pull ups in place of bar muscle ups
Scaling:
– Scale BMU to 6 CTB, 6 Pull ups or 6 Ring Rows.
Skill:
Jump Rope Technique work.
“Be Easy”
On a 30 minute clock:
10 min run easy
into :
10 min AMRAP @ sustainable pace:
10 sit ups
10 ring rows
10 lunge/leg
into :
10 min Bike easy
Deadlift
Set 1 – 5 reps @80%
Set 2 – 3 reps @85%
Set 3 – 1 reps @87-92%
Set 4 – 1 reps @Max Load
Rest as needed
“Cooter Brown”
Every 3:00 x 4 sets:
On a 2 minute running clock:
24/20 cal row
Max rep burpee to touch (6″ above fingertips)
-rest 1 minute
*Bike 20/15 cals if not enough rowers
*RETEST!
Scaling:
– Scale the row cals to 20/16 if cannot finish in under 90 seconds.
– Use the same scales as week 1 to compare.
Bench Press
Find a 3RM
*Retest from Week 1, Tue May 9,2023
“Hang In There”
AMRAP 12 minutes:
60 Double-Unders
12 Single Arm Kettlebell Hang Power Snatches @ 53/35lb
6 Strict Handstand Push-Up
Rest 30 seconds
*switch every 3 reps on the KB snatches
Scaling:
– Scale double unders to 90 single unders.
– Scale strict hspu to a riser then to pike push up
Front Squats
Within 15 minutes:
3 rep max – retest from 5/8/23
Let it Burn
5 Rounds for Time:
21 Air Squats
12 Box Jump Overs 24/20
Time Cap: 9 minutes
Strength Part 1
1 Snatch @ 90%
Build to 90%; if successful, move to 95%, otherwise drop and do 5 singles @ 65-70% Working speed; rest as needed for quality – 15 min cap on total working time here.
Strength Part 2
Snatch Pull
3 sets of 1 rep @ 95-105%
Rest 1 minute between sets
*Pull with as much speed/aggression as possible
“Inversion Immersion”
AMRAP 12 minutes:
250m Run
5 Wall Walks
250m Run
15 Kipping Handstand Push-Ups
250m Run
15 Strict Handstand Push-Up
“Jump!”
For time:
100 double unders
–rest 30 sec —
30 hang power snatches @ 75/55lbs
–rest 30 sec —
50 box jump overs @ 24/20″
–rest 30 sec —
30 hang clean and jerks @ 75/55lbs
–rest 30 sec —
100 double unders
Time Cap: 14 minutes
Hand Release Deadlift
Set 1 – 3 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – Max reps @ 85%
Set 4 – 3 reps @ 75%
Set 5 – 3 reps @ 65%
Rest as needed
“Leg Drive”
3 Rounds for Time:
16 Double DB Walking Lunges 50/35 lbs
20 Wall Balls 10/9 feet @ 20/14 lbs
24 Air Squats
Time Cap: 9 minutes
*Working time – 5-6 minutes for advanced, 7-9 minutes for RX & Below
*DB’s held in both hands at sides.
Barbell Bench Press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – Max reps @ 70%
Rest as needed
*last set is AMRAP (-1)
*back off week on bench
“I Like to Ride My Bicycle”
For Time, 2 sets:
2000/1600m Row
25/20 Cal Bike for Time
–rest 2 minutes between sets —
Squat Clean and Jerk
Set 1 – 1 rep @ 84-86%
Set 2 – 1 rep @ 88-92%
Set 3 – 1 rep @ 92-94%
Set 4 – 1 rep @ 94+%
Rest 2 min btwn sets.
*Go for a max if feeling good on last rep!
Front Squat
1 rep @ 89% of 3RM
Rest 30 sec
2 reps
Rest 30 sec
3 reps
Rest 30 sec & continue to add 1 rep until you reach a 9/10 RPE, leaving 1 reps in the tank for the day.
*Put the bar back in the rack during the rest break.
“Frantastic”
11-9-7-5-3
Thrusters @ 115/85 lbs
Chest-to-Bar Pull-Up
Time Cap: 6 minutes
*HIGH TURNOVER!
Advanced – closer to 3 minutes
RX& Below closer to 4-6 minutes
Snatch
Set 1 – 4 reps @75%
Set 2 – 4 reps @80%
Set 3 – 4 reps @85%
Set 4 – 4 reps @90%
Set 5 – 4 reps @90-93%
Rest 2:30 between sets
*drop & reset between each rep- Should be tough but completable. Otherwise back off working % by 3-5% as needed to be successful for all sets.
*Short reset between each rep to focus on quality.
“Barbell x Gymnastics”
AMRAP 9 min:
12 Power Snatches @95/65 lbs
12 Pull-Ups
12 Front Racked Barbell Lunges @ 95/65lbs
12 V-Ups
Scaling:
– Scale pull ups to Jumping Pull ups.
– Scale V-ups to Tuck ups.
– Sub power cleans for snatches.
ILL Mill
5 Rounds for Time:
500 m Row
20 KB Swings (70/53lb)
20 Push-ups
20 Wall Balls (20/14lb)
20 Pull-ups
Deadlift
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – Max reps @ 80%
Set 4 – Max reps @ 70%
Rest 2 minutes between sets
*AMRAP (-1) = stop 1 rep before failure or before any loss in form/technique.
*TNG allowed.
“Transitions”
For total rounds+ reps:
5 min AMRAP:
–rest 2 min–
4 min AMRAP
–rest 1 min–
3 min AMRAP
OF:
2 Wall Walks
4 HPC @ 135/95lb
8/6 cal row
*Pick up where you left off.
*If needed: 6/4 cal bike
Cashout:
8 min Clock:
Max Passive Hang on Bar, continue until one remains!
*If you stop early, rest 40-60 sec then perform 10-20 more sec. Repeat this until 8 min mark.
**Winner gets a drink on the house!!!
Barbell Bench Press
Set 1 – 5 reps @ 85%
Set 2 – 3 reps @ 95%
Set 3 – Max reps @ 105%
Rest as needed
*% based off 3 RM
*If tired or struggling to hit %’s, use 5% under your 3RM from testing
“Lucky 13”
13 rounds for time:
27 Double Unders
9 Wall Balls 10/9 feet @20/14 lbs
– Scale DUBs to 40 Singles
Squat Clean and Jerk Waves
2 sets:
1@77%, 1@83%, 1@87%
*rest 30 secs between singles
Front Squat
1 rep @ 85% of 3RM
Rest 30 sec
2 reps
Rest 30 sec
3 reps
Rest 30 sec & continue to add 1 rep until you cannot.
*Put the bar back in the rack during the rest break.
“Scuffle Gone Bad”
EMOM 12 for MAX REPS:
Min 1: Box jump overs @ 24/20″
Min 2: Burpees
Min 3: Toes to bar
– Scale Box Jump overs to box step overs.
– Scale TTB to Kipping Knee raises.
Snatch Pull
4 Sets of 2 reps @ 88-93%
Rest 1 minute between sets
*back off week
“Max Out”
6 sets for max load lifted:
Every 2 minutes
60 sec running clock to complete:
10 bar facing burpees
1 power clean and jerk
Scaling:
– Sub 3 TNG Deadlifts for PC&J if not proficient w/OLY lift.
V-Ups
As Many Reps as possible in 2 minutes.
EMOM 12 minutes:
Minute 1 – Seated Single Leg Pike Lifts for 20-30 seconds
Minute 2 – Tuck Hollow To Double Leg Extensions for 20-30 seconds
Minute 3 – Grounded Hip Extensions for 20-30 seconds
EMOM 20 min:
1) 30 sec ring muscle ups or rope climbs
*athlete’s choice or alternate
2) 30 sec single DB box step ups @ 50/35lb to 24/20″
3) 30 sec wall walks
4) 30 sec DB snatches @ 50/35lb
5) 30 sec shuttle runs (2x25ft=1)
Note: have athletes partner up with similar ability athletes. Then alter the order of the EMOM or have them go on the 30 secs as you go, I go
Scaling:
– Scale RMU and/or Rope Climbs to Strict Ring Dips.
Strength
Halting Deadlift
Set 1 – 6-8 reps @ 35%
Set 2 – 6-8 reps @ 45%
Set 3 – 6-8 reps @ 55%
Rest as needed
*Lift to knee, back to floor, then to full extension = 1 rep.
“To the Bike to the Wall”
4 Rounds for Time:
Echo Bike 20/15 calories
50 Double Unders
15 Wall Ball Shots 11/10 feet @ 20/14 lbs
Rest 3 minutes between each round
Time Cap: 20 minutes
Scaling:
– Scale cals to 16/12 to finish within the cap.
– Scale double unders to 75 Single unders.
– Scale wallballs to 14/10 or to 10/9ft.
– If not enough bikes substitute a 24/20 Cal Row.
Push Press
5 x 3 @ 80%
AMRAP 12
5 Wallwalks
10 KBS (70/53)
20 Double Unders
9AM Class ONLY!!!!
“MURPH”
Three Options:
Option 1: Solo Murph –
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
– partition the gymnastics however you want
Option 2: Mini-Murph solo-
800m run
50 pull ups
100 push ups
150 air squats
800m run
– partition the gymnastics however you want
Option 3: Partner Murph –
1 mile run together
100 pull ups
200 push ups
300 air squats
1 mile run together
– performed straight through, athletes trade off as desired
Scaling:
– Use the Mini Murph or Partner murph to bring volume down.
– Scale Pull ups to Ring Rows.
– Scale Push ups to On-knee push ups.
– Scale air squats to a box as needed.
– If mile runs take longer than 13 minutes scale to 1200m.
Strength
Snatch Pull + Snatch + Overhead Squat
3 sets of 2 complexes @ 80-85%
Rest 2 minutes between sets
*Rest/reset 15-20 sec between each complex. Drop & reset between snatch pull & snatch.
“Uphill Both Ways”
4 min Ascending Ladder:
1-2-3-4-5 etc
Power snatches @ 135/95lb
Wall walks
–rest 2 minutes–
4 min Ascending Ladder:
2-4-6-8-10 etc.
Power cleans @ 135/95lb
Toes to bar
Scaling:
– Scale barbell weight to 95/65.
– Scale wall walks to a comfortable distance.
– Scale Toes to Bar to Kipping Knee raise.
Skill: Cross-Overs
Beginner Option:
Single-Single-Cross – Accumulate 15-20 sets – https://youtu.be/AYo_uw-2g4k
*Goal here is to keep a consistent jump. We want to avoid a high knee tuck when we do the cross. We want to keep the jump the same and just get 1 rep at a time.
OR
Advanced Option:
Single-Single-Cross-Single-Single-Cross – 4 sets x AMRAP unbroken with 2 singles between. – https://youtu.be/v4HBYC9Or6E
*For those already proficient they can progress to AMRAP unbroken Crossovers
“Gate Check”
5 Rounds for Time:
Run 400 meters
KB Suitcase Carry 200 feet (rig to rig = 50ft) @ 70/53lbs
Time cap: 16 minutes
*100ft/side on suitcase carry
Scaling
– If runs take longer than 2:30 scale to 250m.
– Scale KB weight to 53/35.
-If not enough KBs sub a DB at same weight.
Strength
Hand Release Deadlift
Set 1 – 5 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – Max reps @ 90%
Rest as needed
“The Upside Down”
3 sets:
1 min Clock:
15 DB Front Squats @ 50/35lb
AMRAP Strict HSPUs in remaining time
–1 min rest–
1 min Clock:
12 DB Power Cleans @ 50/35lbs
AMRAP HSW in remaining time
*12′ down and back lengths
–rest 1 min–
Scaling:
– Scale DB weight to 35/25
– Scale strict HSPU to a riser, then to Box Pike HSPU or Push ups.
– Scale HSW to Box Pike Circles (1 circle = 12ft), then to wall walks.
Skill
Chest to bar skill development:
*Beginner Skill Development:
20 min Butterfly Pull-Up Practice:
10-15 reps with both feet on box working ROM
–rest 1 min x 2 sets–
10-15 reps with Single foot on box working ROM
–rest 1 min x 2 sets–
5-10 Small Butterfly Circles
–rest 1 min x 3-5 sets —
*Focus on pointing toes, keeping arms shrugged to ears at the bottom
+
*Advanced Capacity Development:
3 sets:
2 min AMRAP: Unbroken sets of 5 CTB Pull-Ups
Rest 2 min between sets
“Bunny Hop”
2 Rounds for Time:
100 Single Unders
Echo Bike 50/40 calories
50 Double-Unders
Echo Bike 25/20 calories
Time Cap: 18 minutes
Scaling:
– Scale DUBs to 50 Speed Steps.
Clean and Jerk Waves
2 sets of 1.1.1 reps @
73%, 78%, 83%
*Rest 30 sec btwn reps
*Rest 2 minutes btwn sets
Front Squats
1 rep @ 83% of 3RM from last week
–Rest 30 sec–
2 reps
–Rest 30 sec–
3 reps
–Rest 30 sec–
Continue to add 1 rep until you reach an 9/10 RPE, leaving 1 rep in the tank for the day.
*Rack bar during rest.
“Seven Up”
AMRAP 7 minutes:
7 Hand Release Push-Ups
7 V-Ups
7 Squat Jumps
Scaling:
– Scale HR Push ups to on knee.
– Scale V-up to Tuck ups.
– Scale jump Squats to Air squats.
Strength
Every 90s, for 9 minutes (6 sets):
Snatch Pull + Hang Snatch Pull + Snatch
80-85% last week’s 1RM
“Up and Over”
For Time:
24 Box Jump Over 24/20″
12 Clean and Jerk @ 135/95 lb
18 Box Jump Over 24/20″
9 Clean and Jerk @ 135/95 lb
12 Box Jump Over 24/20″
6 Clean and Jerk @ 135/95 lb
Time Cap: 11 minutes
