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Tuesday – September 1

MASKS ARE REQUIRED.

AMRAP 9

10 Wall Balls 

8 Hang Power Cleans (115/75)

6 Shoulder to Overhead 

4 Strict Pull Ups

2 Burpee Box Jump Overs (24/20)

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3 Minute Rest 

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AMRAP 9

2 Burpee Box Jump Overs 

4 Strict Pull Ups 

6 Shoulder to Overhead 

8 Hang Power Cleans

10 Wall Balls 

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This double-reverse AMRAP is a great way to put us back in to the inside-mix! Lifting strength and stamina, gymnastics strength, and engine will be tested. Make sure your barbell is something you know you can hang onto for 3-5 reps of (at least) before dropping it. The reverse order int he second AMRAP will feel like a very different test. Lets GO!

Monday – August 31

Every 2:00 for 10 Sets

15/12 Cal Row (hard)

10 Power Cleans (1 DB each arm)

5 DB Push Press (1 DB each arm)

*Record fastest and slowest rounds

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You need to row aggressively on this one to ensure you get the DB work done fast enough to create rest. This is not a pacing WOD. Go all out early, see what you can hold on to.

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SUGGESTED WARM UP:

  1. Spend 2-3 minutes on a roller (Hamstrings / low back / lats)
  2. 5-7-9: Cal Row / Scap Push Ups / DB Deadlifts
  3. 3 Sets: 3 One Arm Push Press w/ 3 second negative each side
  4. Stretch and mobilize low back and front rack

Saturday – August 29

In Teams of 2 (1 working / 1 resting)

AMRAP 9

P1:  100 M Run + 5 Burpees 

P2: Max Rep Clean and Jerks (135/95)

Rotate once person 1 completes their work 

3 Minute Rest 

AMRAP 9

P1: 150/120 M Row + 5 Burpees 

P2: Max Rep Power Snatch (115/75)

*Record total Clean and Jerks + total snatches (1 score combined)

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Person 1 needs to be the intense worker of the group while the max-rep person should keep some in the tank each time. Make it a barbell weight you can be consistent with in regard to quick singles.

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SUGGESTED WARM UP:

  1. 10 Burpees + 10 Cal Row + 100 M Run – 2x – pick up speed each round
  2. 5 Snatch High Pulls + 5 Muscle Snatch + 5 Power Snatch – 2x (PVC then Barbell)
  3. Stretch and mobilize low back and hamstrings
  4. 5 Cleans + 5 Jerks + 5 Clean and Jerks – 2x (Second round add light weight)

Friday – August 28

3 Rounds 

12 Toes to Bar 

6 Front Squats *

9 Chest to Bar Pull Ups 

6 Front Squats 

6 Bar Muscle Ups 

6 Front Squats 

Rest 2 minutes between rounds 

*Round 1: 165/115

*Round 2: 185/125 

*Round 3: 205/140

*Bar can be taken from the rack 

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This is 81 reps on the rig, so just be aware whether or not this will beat up your hands or not. Feel free to scale the reps a tad so you can move for most of the time outside of the designated rest periods.

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SUGGESTED WARM UP:

  1. 5 Step Ups (R and L) while holding barbell in front rack + 10 Bent Over Barbell Rows – 2x
  2. Stretch and mobilize thoracic – 2/3 minutes
  3. 3 Pause Front Squats (50% workout weight) + 3 Scap Pull Ups + 3 Scap Push Ups – 2x
  4. 2 Toes to Bar + 2 Front Squats (75% workout weight) + 2 chest to bar pull ups + 2 Front Squats + 2 Bar Muscle Ups + 2 Front Squats

Thursday – August 27

For Time

350 Double Unders 

*Every 2 Minutes (including 0:00), perform 2 Rounds of:

7 Handstand Push Ups 

7 Hang Power Cleans (135/95)

*Workout is complete when you reach 350 DU

*Stop the HSPU and Cleans if you aren’t finished by the 20:00 mark.

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Ideally the 2 rounds of HSPU and Cleans take about 1 minute or less to start off. Beyond that will be a test of your capacity and speed of both movements in addition to the consistency at the jump rope. If you hit a sheer point of failure, take an entire 2 minute interval off.

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SUGGESTED WARM UP

  1. 10 Side Shuffles each direction + 10 High Knees in place – 2x
  2. Stretch and mobilize feet/achilles area
  3. 5 Tall Power Cleans + 5 Strict Press – 2x
  4. Stretch and mobilize front rack / wrists
  5. 4-3-2-: Hang Power Clean (70% workout weight) + Handstand Push Ups
  6. 10 – 20 – 30: Double Unders (rest 10 seconds between sets)

Wednesday – August 26

3 Rounds 

3 Minutes on / 1 Minute off 

20 Wall Balls 

20 Alternating Hang DB Snatch 

10 Burpees 

*Pick up where you left off each working round 

3 Rounds 

2 Minutes on / 2 Minutes off 

10 Wall Balls 

10 Alternating DB Snatch 

5 Burpees 

*Pick up where you left off each working round 

*Record two separate AMRAP scores

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Make sure you understand the time domains here and note the change in volume-per-round. We want as much work as possible with minimal transitions times knowing you have allotted time to rest up.

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SUGGESTED WARM UP

  1. 5 Toe touches (round back) + 5 press ups – 2x
  2. 10 Laying down lateral leg raises – R and L
  3. Stretch and mobilize hips/low back
  4. 5 Wall Balls + 5 DB High Pulls (R and L) – 2x
  5. EMOM 3: 4 Wall Balls + 4 DB Snatch + 2 Burpees

Tuesday – August 25

10 Rounds

5 Strict Pull Ups

5 Strict Press (135/85)

10 Push Ups

200 M Run

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This will be one of those simple looking workouts that ends up getting really challenging toward the second half. Do the reps correctly, don’t compromise the motion just you can simply go faster. Scale the weight to something you can do 5 straight reps of prior to the workout.

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SUGGESTED WARM UP:

  1. Stretch and mobilize wrists / front rack
  2. 10 Punter Kicks + 10 Leg Swings + 100 M Jog – 2x
  3. 5 Scap Pull Ups + 5 Scap Push Ups – 2x
  4. 200 M Run + 5 Strict Press (half of workout weight)
  5. 200 m Run + 5 Strict Pull Ups + 5 Push Ups

Monday – August 24

EMOM 10

5 Box Jumps (30/24)

3 Deadlifts (75-80%)

5 Minute Rest 

EMOM 10

3 Box Jumps (30/24)

2 Deadlifts (85-90%)

*If your form starts to break down, decrease load OR make the intervals every 1:30

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Be very aware of your positioning off the ground. Fatigued legs combined with deadlifts (heavy ones) can lead to the “stripper butt” that we need to avoid. This is the final heavy deadlift workout (out of 3)

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SUGGESTED WARM UP

  1. 6 Reverse Lunges (R and L)
  2. 5 Good Mornings + 5 Jumping Squats (with or without barbell on back) – 2x
  3. Stretch and mobilize hips + low back
  4. 5 Deadlifts (40% of starting weight) + 5 Box Jumps + 5 Deadlifts
  5. Stretch and mobilize hamstrings
  6. Work up deadlift bar to starting weight

Saturday – August 22

In teams of 2 (1 working / 1 resting)

33-27-21-15-9

Toes to Bar 

Front Squats (115/75)

Then, 

Row 60/48 Cal

Then, 

33-27-21-15-9

Pull Ups 

Double DB/KB Front Squats 

Then, 

Row 60/48 Cal

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If split down the middle, you’re looking at well over 100 reps on the rig per person. Be smart with your hands here and if needed, scale to strict pull ups (about half the reps). This should be an aggressive paced workout because of the complimentary movements.

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SUGGESTED WARM UP

  1. AMRAP 3: 5 Scap Push Ups + 5 Pause Front Squat (45/35) + 5 Scap Push Up
  2. Stretch and mobilize quads + ankles
  3. AMRAP 3: 10/8 Cal Row + 8 Sit Ups + 6 Push Ups
  4. Stretch and mobilize front rack
  5. 3 Kips + 3 Toes to Bar + 5 Pull Ups – 2x

Saturday – August 22

4 Hang Power Cleans (135/95)

8 Handstand Push Ups 

6 Power Cleans 

12 Handstand Push Ups 

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4 Hang Power Cleans (165/115)

6 Handstand Push Ups 

6 Hang Power Cleans 

9 Handstand Push Ups 

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4 Hang Power Cleans (195/135)

4 Handstand Push Ups 

6 Hang Power Cleans 

6 Handstand Push Ups 

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4 Hang Power Cleans (225/155)

2 Handstand Push Ups 

6 Hang Power Cleans 

3 Handstand Push Ups 

*Final barbell should not be more than 85% of 1 RM Hang Clean

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Be sure to write down the rep scheme on this one! Trust me not that…and be sure to cross of each set when it is done. There is a rhythm to this rep and load scheme, but it is easy to lose your place. A lot of push/pull strain on the upper body. Being efficient with your lower body and hip extension from the beginning is vital.

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SUGGESTED WARM UP:

  1. AMRAP 5: 10 Cal Row / 6 Push Ups / 4 Barbell Good Mornings
  2. :10 on / :10 off for 3 Sets: Handstand Hold
  3. Stretch and mobilize front rack
  4. :10 on / :10 off for 2 Sets: Half-Rep strict HSPU
  5. Stretch and mobilize low back / hips
  6. :10 of Handstand Push Ups
  7. Hit 2-3 Hang Cleans at your first 2/3 weights