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W.O.D.

Tuesday – October 13

Every 1:30 – 3 Sets – 60+%

3 Power Cleans 

1 Squat Clean 

Every 1:30 – 3 Sets – 70+%

2 Power Cleans 

1 Squat Clean 

Every 1:30 – 3 Sets – 80+%

1 Power Clean 

1 Squat Clean 

Every 1:30 – 3 Sets – 90+%

1 Squat Clean

Rest 3:00

Every 1:30 – 3 Sets 

3 Front Squats OR 3 Clean Pulls @ final clean weight (athlete choice)

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If you are looking to hit a new 1 rep max – you need to get more comfortable in the 80-90% range. Don’t rush this. Make sure you are moving well and feel good after each set before you try to start pushing. You will get several opportunities for heavy singles in the near future. The last 3 sets will be up to you. Do you want to work on your pull off the ground or would you rather continue to build your squat strength?

Monday – October 12

4 Rounds

50 Double Unders

10 Ring Push Ups

20 Back Rack Lunges (135/95)

10 Ring Push Ups

50 Double Unders

*Rest 2 Minutes between rounds

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This will be a versatile workout sure to challenge you in several ways. Try to keep that bar on your back for all 20 lunges even if you need a quick breather. That second set of double unders will be a challenge, just keep chipping away at it knowing the break is right after.

Saturday – October 10

In Teams of 2 (1 working / 1 resting)

10 Rounds (5 each)

10 Box Jump Overs 

5 Pull Ups 

5 Hang Squat Cleans (115/75)

Right into 

10 Rounds (5 each)

10/8 Cal Row 

5 Pull Ups 

5 Thrusters (115/75)

Right into 

10 Rounds (5 each)

5 Burpee Box Jump Overs 

5 Pull Ups

5 Hang Squat Clean Thrusters (115/75)

*Entire workout is I go, you go

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The goal here is to work for a minute or less at an intense rate with about equal rest after. Can you maintain splits for the entire workout as movements start to change?

Friday – October 9

AMRAP 25

2 Rounds 

8 Alternating One Arm Devil Press 

10 Wall Balls 

4 Handstand Push Ups

2 Minute Rest after 2ndround 

*Increase handstand push ups by 2 each round 

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The shoulder muscles used to press are going to be the deciding factor here more than anything. Efficiency on the Devil Press and Wall Balls will make or break your ability to sustain intensity on the HSPU.

Thursday – October 6

Every 2 Minutes for 12 Sets 

12/9 Cal Row 

3 Unbroken Hang Squat Cleans 

*Work must be done in under 1:30

*Record Heaviest successful weight 

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This is going to challenge you to put put yourself on repeat for as long as possible, something EVERYBODY can work on. Build the weight but don’t think about “How heavy can I go” until you can repeat you pace and movement quality over. This is a non-complimentary workout (movements that are similar in pattern) which will catch up to you and make it more difficult than you think. Be smart , get under that bar fast!

Wednesday – October 5

4 Rounds 

6 Pull ups 

10 Burpees to target 

40 Double Unders

1 Minute Rest after each round 

Right into 

4 Rounds 

40 Double Unders 

10 Burpees to target 

6 Pull Ups 

1 Minute Rest after each round 

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We are re-introducing the kip for those that want to. Be mindful of the tension on the way down during your first 4 rounds, which has the pull ups after the rest each time. Hopefully by the time the next 4 rounds come up where the pull ups are toward the end, you will have the muscle memory down. Go at this hard on the burpees and dubs!

Tuesday – October 6

Part 1:

3 Sets not for time:

6 Bulgarian Split Squats (R and L)

16 Hollow Rocks 

6 Box Jumps (30/24) – try to step down 

6 Pause Goblet Squats 

9 Minute Cap (strict)

Part 2: 

EMOM 3

1 Power Clean + 1 Front Squat + 1 Hang Squat Clean 

40-60%

EMOM 3 

1 Power Clean + 1 Hang Squat Clean 

60-70%

Rest 1 Minutes 

EMOM 3 

2 Squat Cleans (singles)

78-80%

Rest 1 Minute

EMOM 3 

1 Squat Clean 

85-95% 

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Don’t get overwhelmed by the different complexes….we are essentially working up to a heavy squat clean at the end. Let’s see where you’re at with this lift and we will work to progress it in the coming weeks. You don’t need to hit failure to achieve strength work, keep that in mind during the last 3 minutes.

Monday – October 4

18-15-12

Cal Row 

Strict Press (95/65)

Rest 2 Minutes 

15-12-9

Cal Row 

Push Ups

Push Press (115/75)

Rest 2 Minutes 

12-9-6

Cal Row 

Ring Dips  

Push Ups 

Push Jerk (135/85) 

*25 Minute Cap

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An intense upper body push-day that will challenge the efficiency of your movement patterns on the barbell. Be sure to scale to a weight that can allow you to get all the barbell work done in 1-2 sets per round. Pay extra attention to the midline integrity there as well, as you are going above your head with weight 100+ times in this one.

Saturday – October 3

Get as far as you can in 32 Minutes:

20 One Arm Devils Press 

10 Handstand Push Ups 

15 One Arm Devils Press 

15 Handstand Push Ups 

10 One Arm Devils Press 

20 Handstand Push Ups 

400 M Run Together 

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Rest 2 Minutes 

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40 Toes to Bar 

20 Gorilla Box Jump Overs 

30 Toes to Bar 

30 Gorilla Box Jump Overs  

20 Toes to Bar 

40 Gorilla Box Jump Overs 

400 M Run together 

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Rest 2 Minutes 

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120 Double Unders 

40/34 Cal Row 

100 Double Unders 

50/40 Cal Row 

80 Double Unders

60/48 Cal Row 

400 M Run together  

Friday – October 2

Every 1:30 for 3 Sets 

4 Burpees over Bar 

3 Power Cleans 

2 Front Squats 

1 Jerk 

Rest 1:30 

Every 1:30 for 3 Sets 

3 Burpees over Bar 

3 Power Cleans

2 Front Squats 

1 Jerk 

Rest 1:30 

Every 1:30 for 3 Sets 

2 Burpees over Bar 

3 Power Cleans 

2 Front Squats 

1 Jerk

Rest 1:30 

Every 1:30 for 4 Sets 

1 Power Clean 

1 Front Squat 

1 Jerk 

*All work must be done in UNDER 1 minute 

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This may have more of a conditioning feel than you think over the first 12-15 minuets. Allow that to be the time you are building through light to medium weight. Save the juice for when you get to lift with zero burpees through the last 6 minutes (4 sets)