A. 12:00 EMOM
Min 1 – 2 Tempo Front Box Squat @ 45-55% of max FS
Min 2 – 4 Strict WTD Pull-up
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat Same weight as Monday
B. 5 rounds
10 DB hang power cleans 40-50 / 20-30 /15
15 butterfly AbMat sit-ups
15 box jumps 24” / 20” / 12”
*15:00 Cap
Scaling Guide:
– 7 – 11 minutes, about 1:45 per round.
“There is no respect for others without humility in one’s self.” – Henri Frederic Amiel
A. In 10:00 Build to a challenging weight (heavier than workout weight) in the Thruster from the rack.
B. 5 rounds
9 ‘heavy’ thrusters @ 115lb / 75lb / 55lb
9 kipping pull-ups
15′ out and 15′ back Overhead KB lunge (one hand) @ 20K / 12K / 8K
10 burpees with 15′ lateral shuffle
1 min rest
*Total time recorded
*25:00 Cap
Scaling Guide:
– 15-23 minutes, about 4:00 per round including the rest.
– Scale Up: 16 kipping pull ups per round.
– Additional scale for beginners 4 rounds
“If you think you can do a thing or think you can’t do a thing, you’re right.”- Henry Ford
A. 21:00 EMOM
Min 1- 2 Squat Snatch build to challenging weight
Min 2- 2 Dip Progressions
Min 3- Rest
B. 10:00 E2O2
Split Jerk x3x5 by feel
*appx 55-75% of max, build up each set
C. 6:00 AMRAP
Barbell Complex
8 Deadlift @ 135 / 85 / 55 lb
6 Hang Power cleans (same)
4 Front Squats (same)
*goal is to approach as an EMOM or E :30 O :30, pace the workout with a specific number of rounds in mind
Scaling Guide:
– 3.5-7 rounds.
– Scale Up: 155 lbs / 95lbs
TODAY IS THE DAY!
*Remember, please do not park in the two spots front and center of the gym – That’s where they’ll be setting up!*
A. In 15:00 – 20:00
Kip Handstand push-up practice / progressions
Then..
5 Sets of 3-6 reps at proper progression
B. 50 Double Unders
800 M Run
750 M Row
50 Double Under
800 M Run
750 M Row
50 Double Under
*25:00 Cap
Optional ‘Cash Out’:
3 Rounds
12 toes to bar
100 M Farmers Walk
Scaling Guide:
– 2 Singles = 1 Double Under
– Scale distances as needed
“There is nothing on this earth more to be prized than true friendship.” -Thomas Aquinas
A. Spend 8-10 minutes working on kip progressions toward kipping pullups and/or bar muscle ups.
B. 14:00 EMOM
Min 1 – 1 Tempo Front Box Squat @ 45-55% of max FS
Min 2 – 3 Kip Pull-ups
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat try to increase FS weight by 5-10% of last week.
*Practice great kip swing mechanics, and great body position,
C. 6 rounds
8 strict burpees
12 Russian KBS @ 24K / 16K / 12K
*Time recorded
*15:00 Cap
Optional ‘Cash Out’:
3 Rounds
12 db thrusters
40 double unders
“When you are discontent, you always want more, more, more. Your desire can never be satisfied. But when you practice contentment, you can say to yourself, ‘Oh yes – I already have everything that I really need.'”- Dalai Lama
20:00 AMRAP
With a partner, one person working at a time.
10 shoulder-to-overhead (Performance: 135lbs, Athletic*: 95lbs, Health: 65lbs)
20 front squats (same)
30 push-ups
40’ walking lunge (done by both partners together)
A.21:00 EMOM
Min 1 – 1 Split Jerk by feel
Min 2 – 3 Pistols / leg
Min 3 – Rest
B.5 Rounds for Quality
10 DB push press @ 40-50 / 20-30 / 15
8/leg DB Reverse Lunges (Same)
6 Supine Ring Rows
A. 10 – 15 Working on Ring Dip or Ring MU Progressions
B. 17:00 AMRAP
7 ‘heavy’ power clean @ 155lbs / 95lbs / 55lbs
Ring dips 7 reps / 4 reps / 7 push ups
14 bumper plate burpees 45lbs / 25lbs / 15lbs
400m run
1 minute rest
Scaling Guide:
– 2 – 4 rounds, about 5:20 per round including the rest.
– Scale Up: 4/2 ring muscle ups instead of the ring dips.
“There is no such thing as a great talent without great will power.”- Honore de Balzac
A. 6:00 EMOM Hang Squat Snatch + OHS @ Bar to 50-60% :02 pause in the bottom orn each
B. 10:00 E202 Squat Snatch + OHS build to a challenging Weight in 5 sets
C. 21:00 EMOM
Min 1- 2 Power Cleans build up by feel
Min 2- 2 Heavy Seated DB Press or Strict Deficit HSPU
Min 3 – Rest
Optional Cash out
Min 1- :30 TTB :30 Rest
Min 2- :30 Max Wall Balls @ 30 / 20 :30 rest
“There is little that can withstand a man who can conquer himself.”- Louis XIV
A. 10:00 EMOM
Min 1 – 3 Tempo Front Box Squat @ 40-50% of max FS
Min 2 – 5 Strict WTD Pull-up
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat
B. 5 Rounds
12 KBS @ 32 / 24 / 16
40 DUs
Optional ‘Cash Out’:
3 Rounds
100m dumbbell farmer carry
10 burpees
“A smile is happiness you’ll find right under your nose.”- Tom Wilson
