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Wednesday – August 1

5 Rounds

400 M Run

21 Sit Ups

15 Hand Release Push Ups

12 Toes to Bar

*25 Minute Cap


If you see movements that you struggle with, try to break the sets up in to small but sustainable increments. Short rest is key, especially when you get to that middle rounds.  If you see movements you are very comortable with, how fast can you run and can how long can you stay unbroken?

Tuesday – July 31

Part 1:

9 Minute Alternating EMOM

1: 30 Seconds Weighted Step Ups

2: 30 Seconds Handstand Push Ups

3: 30 Seconds DB Squats 

*Not recording.  Increase rest/decrease work if desired

Part 2:

4 x 2

3 x 1

Back Squat


Olympic Lifting – 815pm

A) Power clean

Sets of 3 to 80-85% max clean

B) Jerk dip

Sets of 2 to 110-115% max clean and jerk


Simple days are often the best days.  Prime yourself for 7 heavy sets of squats and see what you have in the tank today.

Monday – July 30

2 Minutes (0:00-2:00)

20 KB Swings (53/35)

Max Rep Burpees

2 Minute rest

3 Minutes  (4:00-7:00)

20 KB Swings (53/35)

15 Burpees

Max Rep Double Unders

3 Minute Rest

4 Minutes (10:00-14:00)

20 KB Swings

15 Burpees

75 Double Unders 

Max Rep Power Cleans (115/75)

4 Minute Rest

5 Minutes (18:00-23:00)

20 KB Swings (53/35)

15 Burpees 

75 Double Unders

15 Power Cleans (115/75)

Max Rep Front Squats (115/75)

*Score is sum of ALL Max Rep portions.


Nothing heavy.  Not a ton of skill work.  Plenty of rest.   This workout could potentially present a lot of work if you want it.  This is much less about physical condition and ability, and more about your desire to actually push yourself.  Let's go.

Saturday – July 28

In Teams of 2 (1 working/1 resting)

100 Box Jumps 

100/80 Cal Row

80 KB Lunges (53/35)

80 KB Swings (53/35)

60 Thrusters (95/65)

60 Push Ups

40 Sumo Deadlift High Pulls (95/65)

40 Teos to Bar

*30 Minute Cap


*Most important thing about partner workouts – learn to develop a plan with your partner and stick to it!  Talk about your strengths and weaknesses, where you need to scale…then go

Friday – July 27

For Time:

400 M Run

10 Shoulder to Overhead (135/85)

20 Sit Ups

10 Muscle Ups

400 M Run

8 Shoulder to Overhead (155/95)

20 Sit Ups

8 Muscle Ups

400 M Run

6 Shoulder to Overhead (175/115)

20 Sit Ups

6 Muscle Ups

400 M Run

4 Shoulder to Overhead 

20 Sit Ups

4 Muscle Ups (185/125)

*30 Minute Cap

*Scale for Muscle Ups 1x Pull Ups AND Push Ups


*Run wisely – you can either use the run to rest or you can use it to catch up. Your core will take a beating today, pay attention to your shoulder to overhead as the weight goes up – make the reps efficient and use your whole body to drive the bar up.  Today is a good day to work on muscle ups.

Thursday – July 26


20 Wall Balls (20/14)

5 Power Cleans (185/125)

10 Burpees

5 Power Cleans (185/125)


A lot of heavy breathing paired with a heavy barbell that you are going to be spending a lot of time at.  Try coming up with a per-round goal time wise to ensure you don't go too fast out of the gate but also avoid falling apart at the end.

Wednesday – July 26


Hang from pull up bar for 6 Minutes

*Each time you drop, perform:

800 M Run

30 Push Ups



Olympic Lifting – 615pm

A) Power snatch triples to 90%

B) Overhead squat 5 x 2 @ 32X1


Bring some extra grit with you today.  There isn’t much strategy involved here – hang on tight and use the run wisely to shake out your grip.  Scale pushups appropriately, your goal is to do them in 3-4 sets.  

Tuesday – July 25

Part 1:

3 Sets (not for time)

12 Alternating Weighted Step Ups (choose weight)

12 Strict Press OR Strict Handstand Push Ups OR Ring Dips

6 Tempo Goblet Squats (3 Seconds down / 3 seconds pause )

Part 2;




Front Squat


The workout today is meant to be a primer for the front squats – note: NOT for time!  The squats are today’s focus – your goal is to move heavy weight, but make sure you are moving well first!