5/27/22

Back Squat
5×3 Reps @80% of 1RM
*same weight for all sets, rest 2:00 bt sets

5 Rounds For Time:
50ft Sled Pull @3/2x45s
400m Run
4 Wall Walks
Rest 1:30 after each round
*If you don’t have a sled sub 50ft Double DB Lunges @2×50/35lbs
**20:00 Time Cap

5/26/22

For Time:
10-20-30-40-50
Cal Bike
Sit Ups
2-4-6-8-10
Deadlifts @70% of 1RM
*Deadlift weight should be challenging but unbroken
**25:00 time cap

5/25/22

10 Rounds For Time:
4 Muscle Ups
3 HSPUs (tough reps)
2 Power Snatches @75% of 1RM
Rest 0:45 or alternate rounds 1:1 with a partner, 10 rounds each!
**Make the hspu challenging but unbroken, these are kipping and could be parallette or Deficit for example, choose an appropriate deficit to keep them unbroken and not go to failure. Power snatches should be relatively quick singles
***20:00 Time Cap

3 Rounds for Quality:
12 DB Bench Press
10 Barbell Rollouts
8 DB Bicep Curls (alternating arms)
*Quality work if there’s time left in the class.

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