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Saturday – August 1

In Teams of 2 (1 working / 1 resting)

AMRAP 24

3 Squat Cleans (135/95)

6 Chest to Bar Pull Ups

18 Double Unders

*Do a round as fast as possible, then the other partner does a round as fast as possible

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Ideally you can touch and go these weights for most of the workout, scale accordingly. We want speed and intensity from start to finish!

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SUGGESTED WARM UP

  1. I go, you go or 3x each: 5 Air Squats + 3 Scap Pull Ups + 10 Jump Rope
  2. Stretch and mobilize front rack
  3. I go, you go for 3x each: 5 Front Squats + 3 Strict Pull Ups + 10 Jump Rope
  4. Stretch and mobilize hips/ankles
  5. I go, you go for 3x each: 5 Tall Squat Clean + 3 Pull Ups + 10 Jump Rope

Friday – July 31

EMOM 5
3 Strict Press

Rest 1-2 Minutes


EMOM 5
3 Push Press

Rest 1-2 Minutes


EMOM 5
3 Push Jerks

Rest 1-2 Minutes


AMRAP 5


7 Double DB Push Press

7 Double DB Box Step Overs

*Record heaviest PJ set AND AMRAP score

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Remember, shoulders take a little longer to recover than other muscle groups, so temper the enthusiasm on the weights. I think you can hit 70-80% of your 1 RM on all three respective lifts. Part 2 should be an aggressive pace but me mindful, holding on to those DBs will be tough. Be strategic!

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SUGGESTED WARM UP

  1. Stretch and mobilize wrists / front rack
  2. AMRAP 2: 5 Push Ups + 6 Step Ups
  3. 5 One Arm Push Press (R and L) – Slow eccentric – 2x
  4. Stretch and mobilize thoracic

Thursday – July 30

Every 2:00 for 10 Sets


30 Double Unders

7 Wall Balls

1 Snatch


*Work must be done in under 1:20

*Add weight after each successful set

*Start around 50%, with the goal being 3-5% increase each set

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If your mobility and stability are there, try to make these a squat snatch. If not, stick with power snatch. Only add weight if you hit a successful set AND you moved well. This is going to add up after 4-5 rounds.

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SUGGESTED WARM UP

  1. 5 PVC Shoulder Pass Throughs + 5 Good mornings – 2 x
  2. 20 Lateral Line Jumps + 10 MB Squats – 2x
  3. Stretch and mobilize thoracic
  4. 3 Hang Muscle Snatch + 3 Snatch Push Press (45/35) – 2x
  5. Stretch and mobilize hips/quads
  6. 1 Muscle Snatch + 1 Tall Snatch + 1 Overhead Squat (build in weight tp 25-33%
  7. :10 on / :10 off for 4 sets: Double Unders

Wednesday – July 29

Every 7:00 for 4 rounds


400 M Run

10 Pull Ups

25 Sit Ups

10 Pull Ups

*Record times from all 4 rounds

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You will have to move with some urgency to ensure you get a decent rest before having to start up again. Ideally, there are no butterfly pull ups here unless it is a skill you are specifically working on. I want you to feel the midline fatigue on that second set of pull ups which should enforce the quality of hollow/arch positions found at the bottom of the pull up.

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SUGGESTED WARM UP

  1. 10 Leg Swings (R and L) + 10 Punter Kicks (R and L)
  2. 100 M Jog + 5 Inchworms
  3. 20 Alternating Butt Kickers + 20 Calf Raises
  4. 100 M Jog + 5 Tempo Air Squats
  5. 5 Scap Pull Ups + 5 Scap Push Ups – 2x
  6. 100 M Jog + 10 Press Ups

Tuesday – July 28

5 Rounds


12/10 Cal Row

8 Power Cleans (135/95)

12/10 Cal Row

8 Shoulder to Overhead (135/95)

12/10 Cal Row

8 Deadlifts (135/95)


*Barbell movements should be unbroken for most of the workout (fast singles on cleans are fine)

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This looks like a super long grind, but I want you to challenge yourself on the pace by being aggressive on the rowing and knowing you can be close-to-unbroken on the barbell. Is sub 15:00 possible? Lets go.

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SUGGESTED WARM UP:

  1. 5 Barbell Good Morning + 5 Behind the Neck Push Press – 2x
  2. Stretch and mobilize front rack/thoracic
  3. 4-8-12: Cal Row (Rest 30 seconds between sets) – aggressive pace
  4. Stretch and mobilize low back/hamstrings
  5. 3 Sets – 3 Cleans + 3 Shoulder to Overhead + 3 Deadlifts (working up to workout weight)

Monday – July 27

Part 1:


3 Sets


3 Pause Front Squats (pause 3 seconds at bottom)

50-55-60%


3 Sets


4 Front Squats

*70-75-80%


15-12-9-6-3


Front Squats (f/floor or rack)

Strict Handstand Push Ups

Burpees


*Weight should be 75-80% of your highest set from above

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Let Part 1 prepare you for the metcon, but we aren’t going for max-out sets. Think about positions and tension at the bottom. Part 2 does not need to be a full send workout. You can view it as a strength piece with some urgency.

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SUGGESTED WARM UP

  1. 20 ft Walking Lunge + 10 Front Squats (45/35) – 2x
  2. 10 Hollow Rocks + 10 Second Handstand Hold – 2x
  3. Stretch / mobilize front rack
  4. Stretch / mobilize hips/ankles

Saturday – July 25

In Teams of 2 (1 working / 1 resting)

2 Rounds 

50/40 Cal Row 

50 Alternating DB Snatch 

50 Burpee Box Jump Overs 

50 DB Lunges 

50 Push Press (115/75)

*Athletes will work, max effort for 30 seconds, then there will be a 10 second transition, then the other athlete will work max effort for 30 seconds until workout is complete

*If done solo, simply work for the first 30 seconds of every minute until all work is complete (cutting reps in half)

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Everything here is meant to be able to be done for 30 seconds, the Push Press being the exception. That is ok. Work hard for 30 seconds, cheer your partner on for 30 seconds. Feed off each other and have some fun.

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SUGGESTED WARM UP

  1. 10 Step Ups + 5 Good Mornings + 10 Cal Row – 2x
  2. Stretch and mobilize low back/hamstrings
  3. 10 DB Snatch High Pulls + 5 Burpees + 10 Box Jumps – 2x
  4. Stretch / Mobilize quads/calves
  5. 5 Cal Row + 6 Alternating DB Snatch + 5 Burpee Box Jump Overs + 6 Alternating DB Lunges + 5 Push Press (60-70% workout weight)

Friday – July 24

5 Rounds 

15 Toes to Bar 

12 Wall Balls 

9 Squat Cleans *

Round 1: 135/95 (Under 60%)

Round 2: 165/115 (Under 70%)

Round 3: 195/135 (Under 77%)

Round 4: 225/155 (Under 84%)

Round 5: 255/175 (Under 90%)

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The majority, by a lot, of this workout will be spent at the barbell. Especially when you get to the final 2 bars, don’t hesitate to go all out on toes to bar and wall balls knowing you will be spending a lot of time recovering between the squat clean reps.

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SUGGESTED WARM UP

  1. AMRAP 3: 5 Squat Jumps + 5 Hollow Rocks + 5 Barbell Good Mornings
  2. Stretch and mobilize thoracic and front rack
  3. 2 Tall Cleans (Pause at bottom of squat) 3 Sets building
  4. 6-4-2: Toes to Bar + Wall Balls
  5. Hit 1-2 Squat Cleans at your first 3 weights

Thursday – July 23

3 Rounds 

10 Push Ups 

40 Double Unders 

10 Deficit Handstand Push Ups (2 inches / 1 inch)

40 Double Unders 

10 Hang Power Snatch (105/70)

Rest 2 Minutes in between rounds 

*each round should be in sprint fashion

*if you can’t get the HSPU done in 1-2 sets, scale range of motion or reps

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Keep the intensity up, don’t hesitate reps a tad or even the range of motion on the HSPU to ensure you are doing everything in 1-2 sets with fast transitions.

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SUGGESTED WARM UP:

  1. Roll / mobilize thoracic – 2/3 minutes
  2. PVC Pass throughs + was Figure 8s – 10 of each
  3. 20 Jump Rope + 10 Second Handstand – 2x
  4. Stretch / mobilize pecs/calves -2/3 minutes
  5. 1 Slow Handstand Negative + 5 Barbell Snatch (45/35) – 2x
  6. Build Up Hang Snatch weight

Wednesday – July 22

5 Rounds

3 Minutes

400 M Run

Max Cal Row

Rest 3 Minutes

*Record total cals

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Be sure to test out the 400 M Run prior to the workout to ensure it can be done in under 2 minutes early on. If it slows down later, that is fine. But we want these runs done at an intense rate with close to a minute (give or take) of rowing.

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SUGGESTED WARM UP

  1. 20/16 Cal Row (easy) – Rest 1 Minute – 20/16 Cal Row (hard)
  2. Stretch and mobilize hamstrings / calves
  3. 200 M Run (easy) – Rest 1 Minute – 200 M Run (hard)
  4. Stretch and mobilize low back and hips
  5. 400 M Run (hard) goal is to be done under 2:00. If not, shorten run in workout.