Strict Press
3×4 Reps @75%
*Rest 0:90 bt sets
Push Press
3×2 Reps @80%
*Rest 0:90 bt sets
4 Rounds For Time:
15 DB Bench Press @50/35lbs
15 C2B Pull Ups
18/14 Cal Bike
*Focus on big sets on the pull ups and bench press.
**Scale to regular pull ups or sub strict pull ups with a band or inverted rows.
Power Clean
5×6 Reps @70%
*These should be all singles. Try to stay consistent with each rep! Rest 0:90 bt sets.
2 Sets of:
6:00 AMRAP
100 DUs
18/14 Cal Bike Erg
Max Muscle Ups
*Rest 3:00 bt sets
**Score is total number of muscle ups! Generally you should have around 3 minutes of muscle ups each set.
***Scale to 0:90 of practice on the DUs or 175 Single Unders. For the muscle ups scale to bar muscle ups or sub max rep c2b pull ups or pull ups. Otherwise sub inverted rows.
Bench Press
6×3 Reps @78%
*Solid three reps here, try not to rush the bar on the way down, these don’t have to be tempo but make sure to have good control of the bar and speed on the way up! Rest as needed bt sets.
Seated Double DB Strict Press
8-8-8
*Pick the same weight for all three sets. These should be challenging but unbroken.
Prone Double DB Rows
3×15 Reps
*Pick a light DB weight to keep these unbroken and good movement control. Rest as needed bt sets.
2 Rounds For Time:
500m Row
25 Burpees
*Pick a solid pace on the rower and try to keep the burpee speed consistent. Give everything you’ve got on the last set of burpees.
Every 0:30 x20 Sets:
1 Hang Squat Clean @75%
*These should be clean reps at a moderate weight. Try to make the first set look like the last.
For Time:
10-8-6-4-2 Power Snatches @115/85lbs
20 Wall Balls @20/14lbs after each set.
*Try to hold onto the wall balls unbroken and stick to quick singles on the power snatches.
**Scale to a barbell weight you can move well when tired in quick singles. Use a medball weight to keep at least 10 reps unbroken.
Back Squat
8 @65%
8 @70%
8 @75%
*Rest as needed bt sets. First set should be relatively light and snappy. The last set should be a bit more of a grind but still clean reps.
For Time:
18/14 Cal Bike
30 Pull Ups
18/14 Cal Bike
20 C2B Pull Ups
18/14 Cal Bike
10 Bar Muscle Ups
*Try to hold big sets on the gymnastics and a moderate pace on the bike.
**Scale to pull ups for all 3 rounds or sub ring rows, jumping pulls ups and then jumping c2b pull ups.
Tempo Strict Press
5×5 Reps @65-70%
*Control the way down 3-4 seconds and pause at the bottom of each rep. Prioritize quality and tempo over weight.
For Time:
20-16-12-8-4 Push Press (115/85)
20/14 Cal Row
*Row after each set of Push Press
**Try to keep big sets on the push press and a strong but consistent pace on the row.
***12:00 Time Cap
For Time: (Team of 3)
1 Mile Run
Then
5 Rounds of:
20/16 Cal Bike
20/16 Cal Row
20 Alternating DB Snatches @50/35lbs
Then
1 Mile Run
*Run together then with one person at each station complete the 5 rounds, rotating when everyone at each station is done. Then finish with a mile run again all together. If you don’t have a bike then sub 30 Air Squats.
**Scale to a DB weight that is light and that allows you to keep 10 unbroken reps or more even when you’re tired.
Pause Bench Press
6×2 Reps @80%
*Rest as needed bt sets. Pause 2/3 seconds at the bottom.
3 Rounds For Time:
21 Pull Ups
15 Burpees
9 SHSPUs
*The goal here is to keep consistent sets on the gymnastics and stay moving on the burpees. Pull ups and hspus should be done in 3 sets or less.
**Scale to jumping pull ups or sub inverted rows. Sub double DB seated strict press for HSPU..
***15:00 Time Cap
Front Squat
5×3 Reps @75%
*Rest 2:00 bt sets. These should be strong reps at a moderate/heavy weight where the first set looks as good as the last.
7 Rounds For Time:
300m Row
3 Squat Clean @185/125lbs
30 DUs
Rest 0:30 after each round. Or waterfall on the rower with a partner.
*Scale to a barbell that you can move well in quick singles. For DUs practice 0:30 seconds or sub 50 Single Unders.
“New Movement of the Month”
Strict Press
1RM
*This month we’ll focus on building strength and good positioning with the shoulder press or strict press. We will test out max today and then re-test it at the end of the month.
3 Rounds For Time: (w/partner)
800m Run (together)
60 Burpee to touch
40 STOH @185/125lbs
*Run together then split everything else as desired. Take the barbell from the floor.
**Scale to a barbell weight you can hold 5s with for all 3 rounds. This should be a moderate heavy weight that forces you to use good technique, be fast under the bar and do push jerks.
Deadlift
1RM
*Testing the one rep max deadlift after this month of strength and speed focus. Since we did not test it at the beginning of the month compare to old deadlift months or previous PRs.
For Time:
150-100-50ft HSW
15-12-9 Bar Muscle Ups
*The goal should be to stay moving, not go to muscle failure and complete each movement in 3-4 sets or less.
**12:00 Time Cap
***Scale the HSW to 2-1:30-1:00 minutes of practice. Otherwise sub 10-8-6 wall walks. For the bar muscle ups, scale the volume down to something you can do in 3 sets or less each time. For example 12-9-6 or 9-6-3. Otherwise sub 24-18-12 TTB or knee to elbows or raises as needed.
Banded Deadlift
10×3 Reps @65% of 1RM
*Place a band over the bar and focus on speed and extension at the top. Try to do one set every minute or every 90 seconds at most.
2 Rounds For Time: (w/partner)
80 Cal Row
80 TTB
60 DB Snatches @70/50lbs
60 SHSPUs
*Split everything as desired with a partner, I suggest doing 10s on the row and ttb, 6-10s on the DB Snatch and SHSPUs. If you don’t have a partner shadow someone on another team.
Pause Bench Press
6×3 Reps @70-75% of 1RM
*Pause 2/3” at the bottom and focus on speed up. Rest 2:00 bt sets
3 Rounds For Time:
50 DUs
400m Run
30 Sit Ups
15 C2B Pull Ups
5 Bar Muscle Ups
*The goal here is to manage the sets on the pull ups and muscle up, try to complete them in as big of sets possible. Recover on the run and find a good pace.
Every 0:30 x20 Sets:
1 Hang Clean @70% of 1RM
*Try to go a little heavier than two weeks ago if you feel good.
3 Round For Time:
14 Cal Bike
20 Thrusters @95/65lbs
5 Sets for Quality:
4 Strict Press @75% of 1RM
4 Strict Weighted Pull Ups
*Rest as needed bt sets to keep them unbroken and good clean reps.
6 Rounds for Max Reps of:
1) Max Cal Row
2) Max Burpee
3) Max DUs
4) Rest
With a partner
AMRAP 25 minutes
20 Deadlifts @225/155lbs
40 Push Ups
60 Squats
*Every round you complete increase by 20 reps! Round 2 is 40,60,80, round 3 is 60,80,100…
**Split reps as desired with a partner.
Banded Deadlifts
10×3 Reps @65% of 1RM
*Place a band over the bar and focus on speed at the top, try to go a little heavier than last week while still maintaining the same speed.
“Helen 2.0”
3 Rounds For Time:
400m Run
21 KB Swings @53/35lbs
12 Muscle Ups
Box Squat
EMOM 10:
2 Reps @70% of 1RM
*Control the way down 2-3 seconds. Sit back on the bench or box and then stand up as fast as possible
3 Rounds For Time:
15 Power Cleans @65% of 1RM
30 Burpees
60 Air Squats
*Power Cleans should be quick singles.
For Time: (w/partner)
2000m Row
80 DB Bench Press @50/35lbs
60 Pull Ups
80 DB Bench Press @50/35lbs
2000m Row
*Alternate 250m on the rower, split everything else as desired. If you are a strong presser you can use 70/50s but you should still keep sets of 5 or more.
3 Sets of:
1 Push Jerk + 1 Split Jerk
*Build up to a heavy for this complex. These are from the rack.
5 Rounds For Max Reps
1:00 Max Bike Cals
1:00 Max HSPUs
1:00 Max DUs
Rest 1:00
*Go from one station straight to the other. Score is total number of reps.
**Sub HSPU w/push ups. For the DUs, practice for one min if you can do 3-5 reps at a time, otherwise do max single unders.
Deadlift
4×5 Reps @75% of 1RM
*Rest as needed bt sets
12:00 AMRAP
30 Push Ups
20 TTB
10 Power Snatches @135/95lbs
*Find a good pace and keep moving. Power snatches should be quick singles.
**Scale to push ups on a box, bench or bar to keep at least sets of 10. Scale the ttb to knee to elbows or raises to keep at least sets of 10 unbroken. Adjust the barbell weight as needed to keep quick singles.
Banded Deadlifts
10×3 Reps @65%
*Place a band over the bar, step on it and focus on speed and explosiveness past the knee.
5 Rounds For Time:
400m Row
15 OH Squats @95/65lbs
*Use a barbell weight that is light to keep the OH squats unbroken.
Every 4:00 x4 Rounds:
14/11 Cal Bike
400m Run
*Cut down the run then the cals on the bike in order to get at least 1:00 of rest.
Immediately into
3 Rounds For Time:
30 TTB
30 DB Bench Press @50/35lbs
*Scale the DB bench appropriately to keep sets of 10 or larger. Scale the TTB to something you can keep a good rhythm with and at least sets of 6-8 unbroken.
Rest 2:00 then
For Time:
20 Bar Muscle Ups
*6:00 Time Cap, tight time cap, these will feel pretty challenging after the first two parts.
**Sub 40 C2B pull-ups, kipping pull ups or ring rows.
Every 0:30 x7 Minutes:
1 High Hang Squat Clean @70%
*Try to work on minimal hinge forward and drop under the bar as fast as possible.
4 Rounds For Max Reps:
1:00 Max DUs
Rest 1:00
1:00 Max HSW (25ft Increments)
Rest 1:00
1:00 Max Air Squats
Rest 1:00
Scale to one min of DU practice or single unders. Scale to wall walks for the HSW or handstand shoulder taps.
Split Jerk
3-2-1-1-1
*Work up to a heavy single for the day from the rack.
**Rest as needed bt sets
25:00 AMRAP (w/partner)
70/63/56 Cal Bike (MM/MF/FF team cals)
30 HSPUs
30 Pull Ups
*Split everything as desired with a partner.
**If you don’t have a bike sub 4x250m Runs each.
Deadlift
5×1 Rep @85% of 1RM
*Add a bit more weight from last week, these should be heavy singles while still prioritizing technique.
15:00 EMOM
3 Clean and Jerks @135/95lbs
Max TTB in remaining time.
*Do 3 C&Js at the beginning of each minute including 0:00, then max ttb. If you complete 150 ttb before 15 mins you’re done. Scale the weight to something you can move very quickly in singles so that it takes you under 30 seconds. Scale to knee raises or knee to elbows if needed. Otherwise sub sit ups for today.
Banded Sumo Deadlift
10×3 Reps @65% of 1RM
*Place a band over the bar then step on it. Work on speed and quick extension at the top.
**Try to go on the minute.
For Time:
11 Cal Bike
3-6-9-12-15 Muscle Ups
*18:00 Time Cap, bike then muscle up then bike again then muscle up and so on so forth.
**Scaling options: Bar muscle ups and/or lower the volume to go unbroken at least for the first 3 sets. Sub Strict Pull Ups and Strict Ring Dips using a band, or double the reps and do C2B Pull Ups if you need to work on kipping proficiency if you already have the strict strength.
2 Rounds For Time: (w/partner)
150m Sled Drag@3/2x45lbs (to the road and back)
250m Run
50 Hang Power Cleans @155/105lbs
*If you don’t have a sled sub 100m (light pole to light pole and back) Front Rack Lunge (w/1xDB @50/35lbs) so 50m each.
**Scale to a weight you can keep at least 5 reps unbroken with on the HPC.
Box Back Squat
10×2 Reps @70%
*Go every minute, try to initiate the squat by sending your hips back first and then sitting down, try to rock back to an upright torso and the focus on standing up as fast as possible. Use a box or bench, height should be such that when sitting down you’re right above parallel.
Every 2:00 x10 Rounds:
250m Row
3 Power Snatches @125/85lbs
*The row should be at a strong but sustainable pace, around 3k row pace. Power snatches should be t&g reps for as long as possible. Cap the row to one minute of work.
**Scale the weight appropriately to keep t&g reps for at least 6 rounds.
***Score is slowest round
Strict Press
5×3 Reps @78%
*Do 3 Weighted Strict Pull Ups after each set, then rest as needed. Use a band to keep the pull ups unbroken and good reps.
15:00 AMRAP
250m Run
25-50-75-100-125-150-…ft HSW
50 DUs
*Each round add 25ft to the hsw.
**Scale to wall walks for today, start with 2 reps and go up by two so: 2-4-6-8-10-12-… For the DUs scale to one minute of practice/max reps or sub 75 Single Unders.
