10:00 to Accumulate:
60 perfect air squats
2:00 in piriformis stretch/side
2:00 in glute bridge hold
5 deadlifts building up above workout weight. Focus on moving perfectly and fast.
10 seated leg lifts
5 single arm thrusters/side. Stay light and focus on form before adding weight.
:30 heavy waiter’s carry hold/arm (suggest RX for last set is 32/24)
10 Deadlifts 185/125
20 single arm thrusters total 20/12
20 single arm thrusters total 20/12
10 deadlifts 185/125
This workout comes down to the thrusters. Use the warmup to get very comfortable with this movement, and then try and hang on for bigger sets in the workout. Pick a weight on the deadlifts that allows you to go unbroken for both sets. If the thrusters are easy, then run HARD, and challenge yourself on the back half of this workout.
36:00 easy run
Back Squat 4×5 @ 80%. Rest 4:00 between sets.
Front Rack step ups 3×8 all tough sets https://www.youtube.com/watch?v=VFXG4ptR_tg
Barbell staggered stance RDLs 3×8 all tough sets https://www.youtube.com/watch?v=pJcNzjZb14Q
Rest 2:00 between rounds of the step ups and RDLs.
5 sets of 20-25% of your max pullups, for perfect form, and not under fatigue.
:30 front rack stretch w/band/side
10 empty bar clean pull unders
:30 overhead squat hold
10 empty bar snatch pull unders
15:00 building to no more than 165/110 of:
1 3 position power clean
1 slow down, paused front squat
1 3 pos power snatch
1 slow down, paused overhead squat
No touch and go off the ground. Focus on speed in the three positions, and perfect form on the squats
Get some easy rowing in between rounds
For time with an 11:00 cap
21 Power cleans 115/75
18 front squats 115/75
15 power snatches 115/75
12 OHS 115/75
Every 3:00 including start row 9/7 calories
This workout will test your transition times and willingness to move the barbell. Pick a weight that is fairly light. This should feel like a sprint.
25:00 around the world
550 sled push at a moderate continous walking pace. If you have to stop, it’s too heavy.
Every 2min x6 sets 1 push press @90%
Not for time
Accumulate 25 perfect pistols off a high box/side
3 rounds all together of:
1 length high knees
1 length high knees w/butt kicks
1 length a-skips
1 length b-skips
then 3 rounds with a partner of:
:30 medium weighted plank (partner places weight on)
:30 gentle partner assisted thoracic opener https://www.youtube.com/watch?v=PRGc9hcXGaQ
:30 mirror shuffle drill medium intensity
8 rounds of: E90s building in intensity of:
1 Flying 50 (dumpster to garage door). Start at the dumpster, build to a fast run, coast to a stop once you pass the garage door.
3 rounds of
3 overhead split squats building to workout weight
15 double unders
800 m run
6 OH Split Squats/side 45/30 or 20/12
60 DU/30 stick jumps lowest height
The 800 is for time. Start off strong, and try and get faster over the second 400. Finish hard. The Overhead split squats may be awkward. Pick a weight that allows you to do 6 smoothly. Move fast and try and keep the double unders unbroken, or in large chunks.
Make up something
make up something
make up something
Do the 5 step all together
Toe to bar practice
kipping Handstand pushup practice
Really use this opportunity to work with the coach for your class on perfecting your movement. If you have these, get better at them. If you don’t have them, take a step towards getting there.
FT with a 30:00 cap
150 uneven farmer’s carry (switch sides whenever) 24/20 and 16/12
20 lateral burpee box step overs 20/16
15 toe to bar
rest :30, then repeat, but go faster.
score is total time plus the difference between your two rounds. If you go faster, you get to subtract.
Obviously, :30 isn’t enough to recover. Use it to write down your time for the first attempt, and to remind yourself how you’re going to go faster in the second round. If you can’t do HSPU, do pike HSPU.
:30 hard rowing
sustainable pace every time
Every 2min x6 sets 1 snatch @85-90%
Try and walk on your hands across the gym without kicking down.
If you can get across easily, accumulate 300 feet of handstand walking, must be in at least 10 foot incrememnts.
If you can get across, but it’s hard, accumulate 150 feet of handstand walking, must be in at least 5 foot increments
If you can’t get across:
15:00 of handstand hold and walking play.
:30 wall strike drills
1:00 double under practice
10 perfect air squats
10 breaths in couch stretch/side
20:00 to build to a heavy single in the complex of:
1 power clean+1 front squat+1 push press
in b/t sets, accumulate:
40 perfect pushups (if you can do this in one set, accumulate 75)
40 total high box bodyweight step ups. Aim for a height that puts your knee at least 2 inches above your hip crease.
After the 20:00 are up, hit 3 rounds of:
:20 row sprint. 1:40 rest
After the last sprint, rest 3:00 and then start the workout.
9 Thrusters 95/65
This should be really painful. Pick a weight that you can keep all the thrusters unbroken. Run a little harder than you want to. Make it your goal to never stop moving over the 7:00.
Run 33:00 at an easy pace
If you can, do this on a trail
Every 3min x 5 sets 1 back squat @90%
Try and EXPLODE out of the hole.
7 min EMOM
2-4 unbroken bar muscle ups
:40 side plank/side
10 light 1 arm russian kb swings/arm
10 breaths in half moon on the rig/side
:30 rig supported back arch
8:00 of pullup or ring muscle up practice
3 rounds not for time of:
8 kb snatches/arm @16/12, or a weight that you can use perfect form at.
accumulate :15-:20 l-sit/n-sit on paralletes
then get a few practice snatches in at your workout weight, and start the workout
20 total KB snatches 24/16
15 abmat situps
If you can do ring muscle ups, do 4 ring muscle ups each round
This workout should go fast. Try and hold onto the snatches every round. Use the abmat situps as a bit of a break, and then go for a big set of pullups. Adjust the pullup thing to be the hardest thing you can maybe do unbroken every round. If 4 RMU is easily unbroken, you can increase the number to the highest number you think you can do unbroken every round. The goal is to fatigue your grip with the snatches and still make you do big sets.
Bike 40/30 cals
Every 3min x5 sets 1 clean @90%
This should not be a new max. No missed lifts!
3 rounds, not for time:
:10 hanging L-sit
A medium set of unbroken T2B (if you can, do this without coming off the bar from the L-sits)
10 GHD situps
Teams of 3:
550 sled pull/push
this should be at a moderate, grinding walking pace. 1 person pushing/pulling, one person walking alongside, 3rd person running a 400. When the person running catches the sled, switch. 8 minutes is a good goal time.
then complete, 1 person working, 1 rowing 1 resting:
150 double kb/db shoulder to overhead
120 Front sqauts 135/95
90 Burpee Box Jump Overs 24/20
60 OHS 135/95
30 wall walks
550 sled push/pull (switch your sled style from the beginning)
same rules as buyin
With a partner:
5-10 partner resisted pvc pulldowns
3 nordic hamstring curls
Every 3:00 x 5 rounds
5 russian kb swings+4 alternating reverse lunges above workout weight
3-6 toe to bar
up to a :20 tuck lever hold
10 russian kb swings 24/16
10 reverse goblet lunges/leg 24/16/
:30 on/:30 off on the bike for sustainable calories
Snatch 6×3 @ 77.5-80%. Go on the 4:00.
Snatch Pulls 3×3 @ 110% Rest as needed.
Every 1:00 for 8 rounds
4-7 unbroken kipping pullups
Accumulate 20 perfect strict pullups. If you can do this in 3 or less sets do 15-20 strict chest to bar
10 banded good mornings
1 wall walk with a :20 pause
1:00 easy movement (bike/row/jog/crawl)
Build to 80% in clean and jerk.
intersperse 4 rounds of:
1 length heavish waiter’s carry/arm
:10 bike sprint all out. Don’t go longer, just go really hard.
Every :90 x 10 rounds
1 power clean between 85-95%
For time with a 5:00 cap
30 clean and jerks 135/95.
These cleans should be very heavy. At the end, if they are feeling good, feel free to attempt a new PR. New Athletes should use this as a chance to get heavy. Experienced athletes should use this to practice at a moderate to heavy weight.
Grace should be an absolute sprint. If you’ve never tried quick singles, consider single, follow the bar down, pick it up as a style.
Around the world
2:00 easy movement
1 isometric hold
Back Squat 1x AMRAP @ 80%
then 2×6-8@ 80% of your max. Rest 3:00 in between.
5 rounds on the 5:00 start.
Front rack Split Squat x4 all tough sets
SLRDL x4 all tough sets