July 10, 2019 Wednesday

For quality not time. Scale the HSPU to box push ups or handstand holds.

July 09, 2019 Tuesday

This is from floor so first rep should be a squat snatch into 4 more OHS. Build during these sets but no failed reps. 15 min cap

Every 5 mins start a new round for 4 rounds. Push the pace and get as much rest as possible. Try to get more rest than working time.

July 08, 2019 Monday

6x4 Deadlift every 2 mins for 6 rounds. You can build throughout these but DO NOT go above 70% of 1RM.

1:1 work to rest ratio! You do a full round 8,6,4,2 then your partner does a full round. Goal is to choose a weight that you will not have to put down! 5 rounds each and same weight for all movements.

July 07, 2019 Sunday

Happy Birthday John!

July 06, 2019 Saturday

10 mins to establish 1RM thruster form the floor. Try not to arch back in the press and use your hip drive to help bar get overhead.

Team of two! Break up however.

July 05, 2019 Friday

5x5 Building!

Teams of 4 each start on a different movement! 5 Rounds 1 min max effort stations 1. Cal ski 2. Push-up 3. Max effort bar hang 4. Rest Work hard!!!! You get a rest station each round.

July 04, 2019 Thursday

Special 4th Workout

July 03, 2019 Wednesday

Front squat from floor 4x5. Squat clean first rep into 4 front squats. Building in sets but do not go heavier than 65% of front squat. 18 mins to complete!

Try to hang on to the wall ball for all sets. Max should be only 2 sets per round. Fall into pace on the run and focus on your breathing.

July 02, 2019 Tuesday

1:1 work to rest ratio 5 rounds 18/12 cal bike 25-20-15-10-5 Shoulder to over head weights: 115,135,155,185,205 75,95,105,125,145 1 to 1 with your partner, full rounds. After partner 2 gets done both parnters help change weights before partner 1 gets on bike for next round. Goal is to never do more than 3 sets on STOH. cap:30 min

July 01, 2019 Monday

Drop and reset after each rep. Goal is to have no failed reps. All sets at percentage.

June 30, 2019 Sunday

If rowed on saturday bike: 15/10 cals ski:15/10 cals

June 29, 2019 Saturday

Team of 2. Break up however.

June 28, 2019 Friday

Hang should be above the knee. Try not to drop bar between sets.

1:1 work to rest ratio with partner. If you can't lunge with DB overhead, use a plate and hold that instead. For ring dips scale is deficit push ups with hands on plates. The walk is 25 feet one way on left arm then 25 feet the other way on right. time cap: 20

June 27, 2019 Thursday

Every 2 mins do 5 touch and go power snatches. Increase in weight throughout the sets, start at a weight that you know you can get 5 snatches and increase if possible from there.

Alternate movements! P1: 50 du P2: 15 OHS P1: 20/14 cal row P2: 50 du Goal is to pick a weight that you can go unbroken on the OHS.

June 26, 2019 Wednesday


learn to fall into a pace and try to hold this throughout the workout. Push the last mile!!!! 35 min cap

cash out!

Not for time! FOR QUALITY! For strict pull-ups use band if you have to. Try to stay in a hollow while pulling to the bar and try not to break position by leading with your chest.

June 25, 2019 Tuesday

Warm up glutes before squatting. Whole foot stays on the ground and keep hips in by squeezing butt while standing up. time: 20 min

This is meant to be heavy singles. Weight should not be over 70% of your 1RM power clean and jerk. Challenge yourself with weight but I want you to be able to stay over bar and get through 10 reps done around 2:30. if not enough space have pairs can share bar and go 1:1. time cap 15 min cap

June 24, 2019 Monday

Build until you find a heavyish set of 5 deadlift then hit 3 sets there. Goal is to get 3 sets of 5 reps within 70-80% 15 min cap

Try to push the pace on the run and break gymnastics because you want to not becasue you have to. time cap: 18 min

June 23, 2019 Sunday

Double dumbell * one in each hand

Try to go right from farmers carry into power cleans. 25 feet one way then turn around 25 feet the other way.

June 22, 2019 Saturday

Team of 2

Team of 2! Split work however you want.