(551) 427-5077

Friday – September 1

Part 1:

21-15-9

Burpee Box Jump Overs

Med Ball Clean Wall Balls (20/14)

*10 Minute Cap

Part 2:

20 Minutes to Find

1 Rep Max Squat Clean and Jerk

Thursday – August 31

Part 1:

7 x 4

Bench Press

Part 2:

5 Minute Rep Ladder (Increase by 3s)

Handstand Push Ups OR Push Ups

KB Swings (53/35)

5 Minute Rest

5 Minute Rep Ladder (Increase by 3's)

Handstand Push Ups OR Push Ups

Cal Row/Bike

Wednesday – August 30

25 Minute AMRAP

500 M Run

10 Bar Muscle Ups 

20 Wall Balls (20/14)

500 M Run

20 Chest to Bar Pull Ups

40 Goblet Squats (53/35)

500 M Run

30 Pull Ups

60 Air Squats

*Workout can be scaled to 20 Pull Ups per set on the rig or whatever you would scale 

normal pull ups to.

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8:15 PM Olympic Lifting

1) German Clean and Jerk 

10×1 @40-50%

2) German Snatch 

5×1 @50-60%

Tuesday – August 29

Part 1:

2 Minutes Max Rep Double Unders

2 Minutes Rest

1 Minute Max Rep Double Unders

1 Minute Rest

30 Seconds Max Rep Double Unders

*Record total Double Unders

Part 2:

Tabata Sit Ups

Rest 1:10

Tabata Box Jumps (24/20)

Rest 1:10

Tabata Cal Row/Bike

Rest 1:10

Tabata Burpees to Target (6')

*Record total reps of each movement individually 

*Tabata = 8 rounds of 20 seconds of work, 10 seconds of rest

Monday – August 28

Part 1:

6 Minute EMOM

2 Hang Snatch + 2 Overhead Squats (2 second pause at bottom)

6 Minute EMOM

1 Hang Snatch _ 2 Overhead Squats

*Not recording

Part 2:

3 Rounds

400 M Run

10 Power Snatch (95/65)

10 Overhead Squats (95/65)

Saturday – August 26

4 Rounds

1 Minute of Max Reps

Cal Row/Bike

Push Ups

Double Unders

Air Squats

Burpees

REST

*There is no designated rest period, so rest as needed within each movement.

Friday – August 25

Part 1:

6 Sets (or 12 Minutes)

2 Push Press + 1 Split Jerk

*This is NOT for max load. Work on your speed and footwork.  This can be done from the rack or floor.

*Not recording

Part 2:

10-8-6-4-2

Squat Clean and Jerk (135/85)

Chest to Bar Pull Ups or Bar Muscle Ups (5-4-3-2-1)

*200 M Run between sets (4 total runs)

*18 Minute Cap

Thursday – August 24

Part 1:

For Time:

500/400 M Row (Or 35/25 Cal Bike)

40 Russian KB Swings (53/35)

30 Box Jump Overs (24/20)

20 Handstand Push Ups

*12 Minute Cap

Part 2:

5 Minute EMOM

2 Hang Snatches

2 Snatches

*Any combination of power or squat.  All reps can be from the hang if you want.

1 Minute Rest

5 Minute EMOM

1 Hang Snatch

1 Snatch

*Any combination of power or squat.  All reps can be from the hang if you want.

Wednesday – August 23

4 Rounds

800 M Run

9 Toes to Bar

18 Push Ups

9 Pull Ups

18 Wall Balls (20/14)

*35 Minute Cap

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8:15 PM Olympic Lifting:

1) Every 1:30 for 21:00

2 Power Clean + Split Jerk @80-85% of max power clean

2) 5 x 5

OH Reverse Lunge

Tuesday – August 22

With a Running Clock:

From 0:00-3:00

Max Rep Bar Facing Burpees

From 6:00 – 14:00 (EMOM 8)

2 Power Cleans + 1 Split Jerk

*Cleans do NOT need to be done touch and go

*Record Heaviest

From 18:00-30:00 (EMOM 12)

1 Squat Clean + 1 Front Squat + 1 Split Jerk

*Record Heaviest

*Take a minute or two off if needed