5.23.19

Thursday

Squat Clean 1RM - 15 minutes


MetCon

21-15-9

DB Power Cleans 50/35 lbs

Box Jump Overs 24/20”


10 min cap

5.22.19

Wednesday

5 Rounds

1 Minute Max Effort Each

1. Wall Balls

2. Double Unders

3. Muscleups / Ring Dips / Hand Release Pushups

4. Row for Calories

5. Rest

5.21.19

Tuesday

Amrap 24

20 toes to bar

6th floor Stair Run

20 pistols

20 pullups

6th floor Stair Run

5.20.19

Monday

Deadlift 1RM - 15 minutes

MetCon

DT

5 Rounds for Time

12 deadlifts 155/105 lbs

9 Hang Power Cleans

6 Push Jerks

15 min Cap

Scaled

Dumbbell DT - you choose how heavy

12 DB Deadlifts

9 DB Hang Power Clean

6 DB Push Press

5.18.19

Saturday

High Skill Mini Murph

Run 1 mile

Then AMRAP

4 Muscleups

8 HSPU

12 Pistol Squats


At 18:00 Stop and Perform Terrible Stair Run

At 28:00 Run 800m


Scaled

4 Pullups / Ring Rows

8 DB Push Press

12 high box step up with controlled descent

5.17.19

Friday

DME - 1RM Snatch - 15 minutes

5@50%

3@60%

2@70%

1@80%

1@85%

1@90%

Build to Heavier By Feel

Follow the 2 miss rule. If you fail 2 reps, back off in weight and finish with a good rep.

MetCon

Teams of 2

1:00 on, 1:00 off for 12:00

5 Hang Power Snatch 115/75 lbs

5 Overhead Squats

Max Double Unders until 1:00

5.16.19

Thursday

Shoulder Boulder Work

Every 1:30 for 9:00 (3 rounds)

A) :45 Handstand Hold

B) :45 Farmers Carry


MetCon

1:30 on, :30 off for 18:00 (3 rounds)

A) Row for Calories

B) 10 Burpee Facing Box Jump Overs + Max Double Unders

C) 25 Russian Swings + Max Handstand Walk

5.15.19

Wednesday

DME - 1RM Bench Press - 15 Minutes

MetCon

150 Double Unders

100 Air Squats

75 Hand Release Pushups

50 Pullups

Advanced Athletes put on vest after Double Unders

15 Minute Cap

5.14.19

Tuesday

For Time

20-15-10-15-20 Reps Each

Power Cleans 135/95 lbs

Toes to Bar

At 0:00, 12:00, and 18:00 stop to perform terrible Stair Run


26:00 Cap


Advanced Athletes wear vest on run


Scaled

95/65 lb barbell

Knees to hips


CompX

185/125 lb barbell

5.13.19

Monday

DME - 1RM Front Squat -  20 minutes

This is what we’ve been training for! #GTBO and fight for that PR!

Start with 2.5s or 5s on the inside of your barbell to set yourself up for a 5 lb PR. For example, if your 1RM is 295, put 2.5s on the inside so when you make your first 100% PR attempt the bar already has 300 on it.

5@50%

4@60%

3@70%

2@80%

1@85%

1@90%

1@95%

1@98%

1@101%+

MetCon

Team 150 Kalsu

Teams of 3 For Time

150 Thrusters 135/95 lbs

Starting with and EMOM, all teammates stop and perform 5 burpees

Thrusters may be done from the rack. 1 Barbell per team.

12 minute cap

You need 13 reps per minute to finish under the cap. GTBO

5.11.19

Saturday

Teams of 3 on 30:00 Clock

800m Run

Then 9 Rounds Relay Style (3 each)

8 Double DB Walking Lunges (50/35 lbs)

12 Toes to Bar

Then 800m Run Together

Then

9 rounds (3 each)

9 HSPU

6 Burpee Box Jump Overs 30/24” 

Then Terrible Stair Run Together

Max Muscleups / Pullups In Remaining Time

5.10.19

Friday

DME - 3RM TNG Snatch - 10 Minutes

Any style Snatch ok here! Power or squat

MetCon

EMOM 24

1) 2 Squat Snatches, Build from 70%

2) 12 Lateral Burpees

3) 20/16 Cal Row

4) Rest

Score 1: Best Snatch Double

Score 2: Completed Work Rounds

5.9.19

Thursday

Lifting 10 Minutes

Deadlift Heavy Single

Aim for a clean 90%. No need to PR Today.


MetCon

15 minute AMRAP

12 Deadlift 225/155 lbs

15 Ring Dips

60 Double Unders

5.8.19

Wednesday

DME - 3RM Bench Press - 15 Minutes

MetCon

10 Minute Fran-AMRAP

21-15-9

Thrusters 95/65 lbs

Pullups

Score 1: First Fran Time

Score 2: Total Reps completed

Advanced athletes should aim to complete Fran 2x

5.7.19

Tuesday

22 Minute Clock

1 Mile Run Buy In

AMRAP in remainder

30 Single Arm KB Snatch 55/35 lbs

25’ Handstand Walk

20 Burpees

5.6.19

Monday

DME - 3RM Front Squat - 12 Minutes


MetCon

5 Rounds for Time

10 Hang Power Clean 155/105 lbs

10 Front Squats

15 Box Jumps 24/20”

5.4.19

Saturday

Teams of 3

20 minute AMRAP

90 KB Goblet Step Ups

120 Single Arm KB Power Snatch

150 Hand Release Pushups

AMRAP Handstand Walk until 20:00

At 20:00, Run 1 Mile as a Team

5.3.19

Friday

Strength

Build to Heavy Hang Squat Clean in 15 minutes

Partner up based on strength and share barbells.

MetCon

Teams of 2 Relay (1:00 on, 1:00 off)

14 minute AMRAP

Rx

4 Unbroken Power Clean 135/95

8 Unbroken HSPU

AMRAP Burpees until 1:00

If you break on power cleans or come off of the wall before finishing 8 HSPU, you must STOP & go directly to doing burpees.

Score is total burpees.

Scaled

4 Unbroken Power Clean 95/65

8 Unbroken Push Press 95/65

AMRAP Burpees until 1:00



CompX

4 Unbroken Power Clean 185/125

8 Unbroken Strict HSPU

AMRAP Burpees until 1:00

5.2.19

Thursday

Oly Werk

0:00-7:00

DME - 5RM TNG Snatch - Athletes May Power or Squat as needed to complete 5 unbroken

7:00-14:00

Build to Heavy Squat Snatch by Feel

MetCon

8 minute AMRAP

3-6-9-12-15-etc

Hang Squat Snatch 95/65 lbs

Pullups

Scaled

65/45 lb Barbell

Jumping Pullups

CompX

135/95 Barbell

Chest to Bar Pullups

5.1.19

Wednesday

0:00-4:00

Terrible Stair Run

4:00-8:00

Tabata Toes to Bar / Knees to Hips

8:00-12:00

Tabata Jumping Lunges

12:00-16:00

Tabata Handstand Walk / Wall Walks

16:00-20:00

Tabata Double

Rest 1 minute  

21:00

Run 1 Mile for Time

Tabata = :20 work, :10 rest for 4:00

Terrible Stairs = Run up to 6, Down to ground level, Up to 6, Back into 2nd floor

Athletes unable to complete Terrible Stairs Under 4 minutes, run to 6th floor then row until 3:40