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Tuesday 6.12.2018
1. "Figawi"
AMRAP 18
200m mRun
16/12 Cal Row
12 C2B Pull Ups
8 Alternating DB Snatches (50/35)
2. Gymnastic Conditioning
100 Double Unders
10 Ring Muscle Ups
80 DU
8 Ring MU
60 DU
6 Ring MU
40 DU
4 Ring MU
20 DU
2 Ring MU
Monday 6.11.2018
The "Summer of Sports" is upon us
1. Squat Clean Thruster
EMOM 10
1 Squat Clean Thruster (Climbing)
2. "Chalant"
For Time:
21 Lateral Burpees
21 Power Cleans (135/95)
15 Lateral Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Burpees
9 Thrusters (135/95)
Friday 6.8.2018
Reunited and it feels so good!
1. "Bumpy Ride"
Teams of 3*
AMRAP 25
9/6 Cal AB
6 Burpees over sandbag
100 m Sandbag sprint
*Alternate every round
2. Clean Complex
On the 2:00 x 6
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Front Squat
3. Gymnastics/Tempo Squat
EMOM 12
M1: Tempo Front Squat (5 second descent, no pause)
M2: 5 Deficit Kipping HSPU
Thursday 6.7.2018
1. "Mani-Pedi"
On the 2:00 x 7 sets:
36 Double Unders
9 T2B
3 Power Cleans*
*Add weight each round
2. ROMWOD
Wednesday 6.6.2018
When your coach catches you doing math...in your shirt about doing math
1. Push Press
12:00 to build to a heavy set of 5
2. "Speed Boat"
30/21 Cal Row
25 Wall Balls (20/14)
20 DB Hang Clean and Jerks (50/35)
3. Body Armor
Not for time"
100 Banded Tricep Push Downs
100 Banded Pull Aparts
50 Banded Tricep Push Downs
50 Banded Pull Aparts
Tuesday 6.5.2018
Learning!
1. "Jelly Belly"
For Time:
50-40-30-20-10 Abmat Sit Ups
21-15-9-6-3 Assault Bike
10-8-6-4-2 Deadlift (275/185)
2. Deadlift
On the 2:00
5 @ 80%
1 @ 86%
5 @ 83%
1 @ 89%
5 @ 86%
1 @ 92%
(Should build upon last week's weight)
3. Midline
Accrue 2:00 in L-sit
*every break, complete 15 empty bar good mornings
Monday 6.4.2018
Practically like rowing on the water!
1. "Cindy Got Jacked"
For Time:
5 Rounds of Cindy
30 OH Squats (135/95)
1000m Row
2. Back Squat
8 sets of 4
Sets 1-4 @ 78%
Sets 5-8 @ 82%
3. Snatch
On a running clock
EMOM 7: 1 OH Squat
EMOM 7: 2 Snatch Balance
Rest 3:00
EMOM 7: 2 Hang Squat Snatch (Climbing)
Friday 6.1.2018
1. Hang Power Clean
Heavy Set of 2
2. "DT"
5 Rounds:
12 Deadlifts (155/105)
9 HPC (155/105)
6 Push Jerks (155/105)
3. Midline
AMRAP 7
15/12 Cal Row
15 GHD Sit Ups
Thursday 5.31.2018
1. "Wreckless"
For Time:
27-21-15-9
T2B
Between each round:
21/14 Cal AB
50' DB Front Rack Walking Lunge (50/35)
Wednesday 5.30.2018
When coach says mandatory cash out!
1. "Double Decker"
AMRAP 15
15 Power Snatch (75/55)
30 Double Unders
15 Wall Balls (20/14)
30 Double Unders
2. Gymnastic Conditioning
AMRAP 1:30
21/15 Cal AB
Max Ring Muscle Ups
Rest 1:00
AMRAP 1:30
18/12 Cal AB
Max Ring Muscle Ups
Rest 1:00
AMRAP 1:30
15/10 Cal AB
Max Ring Muscle Ups
Rest 1:00
AMRAP 3:00
Strict HSPU
Tuesday 5.29.2018
Amazing Day!
1. "Sugar Daddy"
21-15-9
Deadlifts (225/155)
400m Run
2. Deadlift
On the 2:00
5 Reps @ 78%
1 Rep @ 84%
5 Reps @ 81%
1 Rep @ 87%
5 Reps @ 84%
1 Rep @ 90%
3. Midline
125 Abmat Sit Ups
Friday 5.25.2018
1. "Boat Race"
3 Rounds for time
500m Row
400m Run
Rest 3:00
2. Front Squat
2x2 @ 65%
2x2 @ 70%
2x2 @ 75%
3. Skills
AMRAP 5
7 Unbroken T2B
Wednesday 5.23.2018
1. "Snake Bite"
Choose 1:
A. 21-15-9
Squat Snatch (95/65)
C2B Pull Ups
B. 15-12-9
Power Snatch (95/65)
OH Squat
Pull Up
C. 15-12-9
Power Snatch (75/55)
OH Squat
Pull Up
2. Skills
EMOM 10
Odd: 18/14 Cal Row
Even: Max Strict HSPU (:30 work, :30 rest)
Tuesday 5.22.2018
1. "Anchored Down"
5 Rounds on the 4:00
30 Air Squats
20/14 Cal Row
10 Lateral Burpees over Erg
2. Midline
4 Giant Sets of:
Max effort L-Sit
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets
Monday 5.21.2018
1. "Double Crossed"
For Time:
10-9-8-7-6-5-4-3-2-1
Clean and Jerks (115/80)
30 Double Unders between each round
2. Snatch Skill
On the 1:30 for 7 sets
1 Snatch Pull
1 Hang Snatch High Pull
2 P. Snatch
2 OH Squat
Do not exceed 50% 1RM
3. Squat Snatch
EMOM 9
2 @ 60%
2 @ 65%
2 @ 70%
Friday 5.17.2018
Reach!
1. "Slasher"
AMRAP 13
50 Alternating DB Snatches
40 Burpees
30 T2B
20 HSPU
2. Tempo Front Squats
(increase from last week)
10x1
6 second descent, 1 second pause
3. Row Conditioning
27-24-21-18-15-12-9
Cal Row
Rest 1:00 between rounds
Thursday 5.17.2018
Never finish alone!
1. "Loose Cannon"
3 Rounds:
3:00 Cal Row
2:00 Cal AB
1:00 Sit Ups
Rest 2:00
2. ROMWOD
Wednesday 5.16.2018
1. Power Clean and Jerk
Build to a heavy complex:
3 Position Power Clean +Split Jerk
2. "Tiger Blood"
3 RFT
10 Clean and Jerks (135/95)
400m Run
3. Midline
Not For Time:
40 GHD Sit Ups
40 Abmat Sit Ups
20 GHD Sit Ups
20 Abmat Sit Ups
Tuesday 5.15.2018
The most important part of the workout