Friday 7.19.19


Clean + Jerk Complex 6x2
2 cleans followed by 2 jerks is 1 rep. The focus of these reps is starting to get more comfortable with the exercise, not on loading, this will be our first time doing full snatches from the floor in awhile, so moderate loading to allow for technique development.

For Time:
Row 1K
80 Db Snatches
60 Push-Ups
40 Jumping goblet squats
20 Ring Dips

L3- 45/25# hi temp plates for deficit push-ups, 50/35# snatches/ goblet squat
L2- 35/25# snatches
L1- A weight that allows for snatches in sets of 15-20 at a time, goblet squats in minimum sets of 10's

Thursday 7.18.19


Front Squat 5x3
Look to build up in weight from last week's loads on these squats. If you have not followed our progression so far perform these reps around 80% of your tested 1RM, or at a sufficiently challenging weight that leaves 1-2 reps in the tank.

3 rounds, For Time (16 minute cap)
20 Thrusters
20 Pull-Ups
20 Wall-Balls

L3- 95/65
L2- 75/55
L1- A weight that allows the first round of thrusters to be done unbroken.

5 Minutes stretching forearms, triceps, quads


4 rounds:
12 DB Floor press (heavy)
12 bent over rear delt flyes
30 plate gun hold (heavy)

13 minutes steady:
30 weighted sit-ups
30 sit-ups
30 crunches

10 Minute AMRAP:
50 Burpee box jumps
100 KB Swings
AMRAP Calorie row in remaining time

*Do not expect everyone to get on the rower in this piece, it is mostly there as a goal to drive towards not necessarily a huge piece of the workout

Wednesday 7.17.19


Spend 10 minutes working through L-Sit progressions

Deadlift 225/155

This workout should be a fairly quick sprint, pick exercises that will allow it to fit that mold for you.

Finisher: 30 calorie bike for time All out sprint, crush this!.

Spend 5 minutes stretching chest, quads, triceps

Tuesday 7.16.19


Shoulder Press 5x3
Aim to increase load from sets 2 weeks ago. If you did not do this the last time then strive to build towards a 3RM on your third set, then dropping down slightly for the last 2 sets.

3 rounds:
400M Run
18 T2B
9 Power Snatches

L3- 135/95
L2- 95/65
L1- A weight that allows for snatches to be done in 2-3 sets each round.

5 Minutes stretching Hamstrings, lower back, calves, shoulders


Accumulate 100 reps of barbell supinated grip rows
Every break perform 10 DB bicep curls (20 minute cap)

5 rounds:
12 overhead DB tricep extension
12 Db strict press
12 diamond pushups

10 Minute AMRAP:
400M Run
20 alternating jump lunges (add goblet DB if needed)
20 V-Ups

Monday 7.15.19


Snatch 6x2
The focus of these reps is starting to get more comfortable with the exercise, not on loading, The double should also allow you to feel out and make corrections after your first rep. Moderate loading to allow for technique development.

14 Minute AMRAP
7 Hang Clean and jerk
14 Lateral over bar burpees
21 Double unders

L3- 135/95
L2- 95/65
L1- A weight that allows for 7 unbroken reps in the first round, and quick doubles and triples in the later rounds.