Friday

A. Alternating EMOM 10:

1 Snatch Lift Off + 1 Power Snatch + 2 Squat Snatches (pick load)

8 Bar Kip Swings + 4 Jumping Chest to Bar Pull Ups + 4 Inverted Rows

1 Snatch Lift Off + 1 Power Snatch + 2 Squat Snatches

4 Elevator Pulls + :10 Ring to Chest Hold

1 Snatch Lift Off + 1 Power Snatch + 2 Squat Snatches

4 Elevator Pulls + :10 Ring to Chest Holds

1 Snatch Lift Off + 1 Power Snatch + 2 Squat Snatches

5 Chest to Bar Pull Ups

1 Snatch Lift Off + 1 Power Snatch + 2 Squat Snatches

5 Chest to Bar Pull Ups

B. For Time:

5 Chest to Bar

1 Squat Snatch (135,95)

5 Bar Facing Burpees

5 Chest to Bar

2 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

3 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

4 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

5 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

6 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

7 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

8 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

8 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

9 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

10 Squat Snatches

Thursday

A. 6 Rounds of 3:45 Each:

:30 GHD Sit Ups

Run 200 Meter

200 Foot Kettlebell Farmer Carry (70,53)

Max Reps in remaining time of Wall Walks

Rest 1:30 between Rounds

Wednesday

A. Backsquats

1x5 @ 65%

1x5 @ 70%

1x3 @ 75%

1xME @ 80%

B. 4 Rounds For Time:

1x3 Power Cleans plus 5 Push Presses (Pick Load)

20 Wall balls (20,14)

Tuesday

A. Alternating EMOM for 8 Minutes:

1 Pistol Progression

1 Ring Muscle Up Progression

B. As Many Rounds as Possible in 14 Minutes:

60 Double Unders

30 Dumbbell Box Step Overs(50,35) (24,20)

60 Double Unders

20 Handstand Push Ups

60 Double Unders

10 Ring Muscle Ups

Monday

A. Every 1:30 for 9 Minutes:

4 Deadlifts @ 70 %

10 Russian Kettlebell Swings (70,53)

B. For Time:

0:00-2:00 20/16 Calorie Row

2:00-4:00 20/14 Calorie Echo

4:00-6:00 20/16 Calorie Row

6:00-8:00 20/14 Calorie Echo

8:00-10:00 20/16 Calorie Row

10:00-12:00 20/14 Calorie Echo

12:00-14:00 20/16 Calorie Row

14:00-16:00 20/14 Calorie Echo

Friday

A. Push Press

1x5 @ 70%

1x5 @ 75%

1x5 @ 80%

1x5 @ 85%

B. 6 Rounds 2 Minutes Each for Max Reps:

7 Wall Facing Hand Stand Push Ups

10 Single Arm Dumbbell Overhead Walking Lunges (50,35)

Max Reps Ab Mat Sit Ups

Thursday

A. For Time:

Parter Work Out

50/40 Row

20 Power Cleans (185,135)

50/40 Row

12 Power Cleans

50/40 Row

8 Power Cleans

50/40 Row

4 Power Cleans

50/40 Row

24 Power Cleans

Wednesday

A. For Time:

400 Meter Run

27 Pull Ups

400 Meter Run

21 Pull Ups

400 Meter Run

15 Pull Ups

400 Meter Run

9 Pull Ups

B. 30/22 Echo Bike

27 Burpees

30/22 Echo Bike

21 Burpees

30/22 Echo Bike

15 Burpees

30/22 Echo Bike

9 Burpees

Tuesday

A. Every 3 Minutes for 9:

16 Back Rack Reverse Lunges (8 Each Side) Pick Load

B. Alternating EMOM (Every 1:30 for 15):

7 Back Squats (135,95) plus 3 Box Jumps (24,20)

10 Dumbbell Bench Press (50,35) plus :20 Ring Support Hold

5 Back Squats plus 3 Box Jumps

10 Dumbbell Bench Press (50,35) plus :20 Ring Support Hold

5 Back Squats plus 3 Box Jumps

10 Dumbbell Bench Press (50,35) plus :20 Ring Support Hold

5 Back Squats plus 3 Box Jumps

10 Dumbbell Bench Press (50,35) plus :20 Ring Support Hold

you can add weight to each BackSquat Round but must come from the floor

Monday

A. Every 2 Minutes for 10: Power Snatch

4 Snatches, Pick Load

B. As Many Rounds as Possible in 12:

3 Walk Walks

9 Toes To Bar

12 Alternating Dumbbell Snatches (50,35)

Friday

A. Every 2:00 x 5

15/12 Cal bike

5 Clean & Jerk

Note - These should be touch and go reps, the goal is for all of them to be power clean and power jerk. Bike hard and practice good movement patterns with your clean and jerks with a high heart rate.

B. For Total Time:

3 Rounds for time :

36 Double unders or 54 Single Unders

12 Power Snatch (95,65)

rest 2:00 then...

3 Rounds For Time:

12 Overhead Squats

9 Bar Facing Burpees

Time Cap: 16 MInutes

Thursday

A. Partner Work Out

15:00 AMRAP:

24 Dumbbell Bench Press (50,35)

16 Strict pull-ups

16 Devils Press

*starting at 0:00 and every 3 Minutes complete at 20/15 Cal Row

Rest 3 Minutes then....

15:00 AMRAP:

16/16 Suitcase hold bulgarian split squats

20 Heels Elevated Goblet Squats

24 Sit Ups

*starting at 0:00 and every 3 Minutes complete at 20/15 Cal Bike

Wednesday

A. Deload week

3 sets

4/4 Reverse Lunge + Curtsy Lunge with Goblet Hold

10 Med Ball hamstring curls

B. 14:00 AMRAP:

9 Toe to Bar

12/9 Cal row

15 Pushups

18 Farmers hold Revere Lunges (50,35)

Tuesday

A. 3 Sets

Every :90 x 6 sets: (week 1 of 2)

2 Push jerk

Build over the 6 sets, focusing on driving the bar off your shoulders using your legs and as soon as the bar passes your forehead you want to push yourself under the bar getting your head through and your hips back while locking your arms out as fast as you can. The faster you can lock your arms out, the better! don't rush your recovery, make sure you are stable in your catch before standing up. Next week we will build to a single

B. 1:15 on/ 1 min off x 6 Rounds

12 Wall Balls (20,15)

Max Power Cleans in the remaining time (155,105)

Monday

A. Every 1:30 x 6 (week 6 of 6)

Odd Sets - 3/3 Deficit back rack lunges

Even Sets - 3 Pause front squats

Both at the same weight

Notes: Next week we will be moving to back squats.

hold :2 pause in bottom of each front squat

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. Stay tight at the bottom of your front squat, keep your chest up and squeeze your shoulder blades together to prevent your elbows from caving in.

B. 10 Rounds for time:

2 Burpee Pull Ups ** (or 1 Rope Climbe to 15ft)

4 Box Jumps (24/20in)

6 Alt DB Hang Snatch (50,35)

Friday

A. Every :90 x 6

20 Double unders

4 Power snatch

Note - The goal is to work on transitions and picking the bar up with an elevated heart rate. Keep the 4 snatches touch and go and build over the 6 sets.

B. For Time:

3 Toe to bar

3 Front Squats (135,95)

3 Box Jumps (24/20in)

6 Toe to bar

6 Front Squats

6 Box Jumps

9 Toe to bar

9 Front Squats

9 Box Jumps

12 Toe to bar

12 Front Squats

12 Box Jumps

9 Toe to bar

9 Front Squats

9 Box Jumps

6 Toe to bar

6 Front Squats

6 Box Jumps

3 Toe to bar

3 Front Squats

3 Box Jumps

Thursday

A. Closed. Happy New Year!

Wednesday

A. New Years Eve

9:00 class only

Deadlift (max out)

Every 2:00 x 7 Sets:

Set 1: 4 @ 67-72%

Set 2: 3 @ 75-80%

Set 3: 2 @ 80-85%+

Set 4: 1 @ 87% +

Set 5: 1 @ 90% +

Set 6: 1 @ 95% +

Set 6: 1 @ 100% +

Notes: Start with a couple sets of light 6-8 reps when working up to your first set of 5 reps, you should feel warm and the movement pattern should feel comfortable by the time you get to your first true building set.

If you hit a pr last week, use today to build up to a mod/heavy single with good bar speed. When the bar starts slowing down off the floor call it. We will deload next week.

B. 5 Rounds:

1:30 Work/ 1:00 Rest

10/7 Cal Echo Bike

12 Wall Balls (20/14lbs)

Max Rep Pull Ups

Score is total pull ups over the 5 rounds

Tuesday

A. Every :90 x 6 sets: (week 2 of 2)

3 Push jerk

Build over the 6 sets, goal is to start and finish heavier than last week. The goal is to use all the drive we have been working on with push press to drive the bar off your shoulders. Now, as soon as the bar passes your forehead you want to push yourself under the bar getting your head through and your hips back while locking your arms out as fast as you can. The faster you can lock your arms out, the better! don't rush your recovery, make sure you are stable in your catch before standing up. Next week we will move to doubles.

B. For Time:

Annie 2.0

50-40-30-20-10

Double Under

25-20-15-10-5

Sit Up

10-8-6-4-2

Clean and Jerk (135,95)

20 Min Cap

Monday

A. Every 1:30 x 6 (week 5 of 6)

Odd Sets - 3/3 Deficit back rack lunges

Even Sets - 3 Pause front squats

Notes: Pause for :2 at the bottom of each front squat. Complete 3 sets of each, alternating every :90. The goal is for both to be at the same weight.

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. For the Font Squats focus on a dead stop in the bottom counting to 3, then drive up hard out of the bottom.

B. Every 3 Min for 15 Minutes:

250/200m Row

10 Single DB Box step ups (35,25)

5 Burpee Box Jump overs (24/20in)

Score your fastest + slowest time together.