TUESDAY 8-20-19


2 Rounds:

300 Meter Row

15 AbMat Sit-ups

5 Inchworms

2 Rounds:

10 Ring Rows

10 Russian Kettlebell Swings

10 Kettlebell Strict Press (5 Each Side)




Warmup Sets

Take 3-4 Lighter Sets to Build to 1st Working Weight

Strict Press

5 Sets of 3 Reps

• Building to a heavy set of 3 across the 5 sets today

• The strict press will come from the racks


Squeeze Hard

We get the most out of these strict presses not by lifting the most weight, but by moving as well as possible with heavy weights. Rather than getting a little help from the hips or arching the back a little bit, let’s try to stay as vertical as possible. One way to keep the legs out of it and stay vertical is to squeeze the belly, butt, and quads tight during the whole lift.




30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

30/21 cal Row

30 Toes to Bar

*sub Row with 400 m run


MONDAY 8-19-19


3 Rounds:

50 Single Unders

250 Meter Row

200 Meter Run

*Increasing intensity


PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats


Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat


Warmup Sets:

Touch and Go Squat Snatches

5 Sets of 3

30%, 40% & 50 %

*Building to Opening Weight

Squat Snatch Stamina

On the Minute x 5:

5 Touch and Go Squat Snatches 60% of 1 rm


• Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute

• If you have done this piece before, aim to beat your last score

• If you haven’t done this before, a good starting place is around 60% of your 1RM Snatch

• It is better to choose a load that is slightly too light and make all 5 rounds than it is to choose one that is slightly too heavy and miss reps


For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row


FOCUS AT 2 min for  DU , 4 min each on both run and cal Row .

SATURDAY 8-17-19


9 am Crossfit class



2 Rounds:

200 Meter Run

15 PVC Pass Throughs

10 PVC Overhead Squats

5 Push-ups

2 Rounds:

100 Meter Run

15 Seconds Scap Retractions

10 Empty Barbell Overhead Squats

5 Strict Pull-ups


Warmup Round 1:

30 Second Handstand Hold on Wall

30 Second Handstand Weight Shifting


Handstand Walk Conditioning

For Time (5 Minute Time Cap):

200′ Handstand Walk


• Getting upside to start the day with some skill conditioning

• This 200ft. Handstand Walk is capped at 5 minutes


• Since the work is capped at 5 minutes anyway, this is a great opportunity to get in 5 minutes of handstand walk practice if you don’t have this movement quite yet

• If you want to work some drills instead, here are a couple that you can practice:

   * Handstand Weight Shifting: 5 Rounds of 30 Seconds On, 30 Seconds Off

   * Box Shoulder Taps: 5 Rounds of 30 Seconds On, 30 Seconds Off


Warmup Sets:

3 x 25′ Overhead Walking Lunge

Build to Opening Weight Over the 3 Sets

10 min

Overhead Walking Lunge

On the 2:30 x 4 Sets:

50′ Barbell Overhead Walking Lunge


• The second part of today’s skill conditioning is barbell overhead walking lunge

• Each of these 50′ segments must be completed unbroken for the set to count

• Rounds begin on the 0:00 – 2:30 – 5:00 – 7:30

• You have the option to build in weight or keep the same challenging weight across

WOD (25 min cap)

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-Ups


• In this chipper-style workout, let’s choose barbell weights that you can complete the overhead squats within 2 sets and the pull-ups within 5-6 sets

FRIDAY 8-16-19


11AM  & 5:30 PM CLASS CANCELLED For FRIDAY 8-16-19



3 Rounds:

20 Banded Good Mornings

15 Cal row

10 Light Single Arm Dumbbell Strict Press (5 Each Side)

5 Inchworms


3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%


• Alternating between sets of 3 at 70% and increasingly heavy single deadlifts (75-80-85%)

• 6 total working sets, resting as needed between

• Round percentages up or down as needed to create clean numbers to work with



We can listen for two clicks today when deadlifting. The first happens before we even lift the weight. When getting set-up in the bottom, pull up on the barbell without lifting it off the floor to “take the slack out of the bar”. This sets the body into a more active position to lift heavy weights. The second click happens on the way down. When trying to get strong, we want to control the bar as much as we can. If we “click” the bar off the ground instead of slamming it into the floor, we are using more muscle and not just gravity to help get the bar off the floor. Lightly “clicking” the bar gets us a lot stronger than slamming.


Warmup Sets

Build to Opening 70% in Sets of 3



30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie ROW

20 Barbell Facing Burpees

15 Deadlifts (245/165)


• Choose weights on the dumbbell and barbell that you can complete within 3 sets

• Using one dumbbell, switch hands every 5 reps on the dumbbell hang clean and jerk

• There is no need to stand to full extension on the barbell-facing burpees


3 Giant Sets:

6 Glute Ham Raises

9 Strict Toes to Bar

15 Weighted Hip Extensions

21 Weighted AbMat Sit-ups

Rest 1:30 Between Sets

THURSDAY 8-15-19


200 m run

10 scrap retraction

10 inchworm w push-up

10 hallow rock

10 Superman

10 ring row

25’ walking lunge

25’ death march



Active Recovery

40  Amrap

800 m run or 1000 m row

5 Strict Pull-ups

100′ Singe Arm Farmers Carry (Each)

20 Second Hollow Hold



500 Meter Row

400 Meter Run

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats

Clean Technique

On the 1:30 x 5 Sets:

Pausing Clean Pull

Low-Hang Squat Clean

Front Squat


• This 3-movement complex is designed to be completed without dropping the bar

• Rounds begin on the 0:00, 1:30, 3:00, 4:30, and 6:00

• The weights prescribed here should be light enought that you can maintain excellent technique

• Sets: 50% – 53% – 56% – 59% – 62% of 1RM Clean

• For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level

Barbell Cycling

Warmup Set

Not For Time:

3 Squat Cleans (45%)

2 Squat Cleans (55%)

1 Squat Cleans (65%)

1 Squat Cleans (75%)

1 Squat Clean (85%

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)


• This barbell conditioning piece uses your 1RM Clean to determine weights used

• For example, if you have 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255

• Use one barbell and change weights after you finish the prescribed reps



60 Double Unders

30/24 Calorie Row

5 Power Cleans (165/115)

5 Hang Squat Cleans (165/115)

5 Squat Cleans (165/115)

TUESDAY 8-13-19


2 Rounds

1 Minute Row

5 walk outs

15 Second Superman Hold

2 Rounds:

20 Sit-ups

10 Air Squats

10 Push-ups

3-5 Strict Pull-ups

Gymnastic Focus Work 15 min cap

5 Rounds For Time:

6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups

*Every Break: 100 Meter Run


• The five rounds of this gymnastic complex are to be completed for time

• The workout starts on gymnastic complex, with any break on the bar requiring a trip to the 50 m speed bump =100 m run total.

• You can do as as many unbroken complexes in a row as you’d like, there is no need to stop after the 4 bar muscle-ups

• If you do choose to break after the 4 bar muscle-ups, or at any point, that would require a 100 m run

• There is no need to run following your final bar muscle-up in round 5

• Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh

• There is also the option to cap at 15 min or shorten the total volume to 3 or 4 rounds


• The most common strategy here will likely be to break after the 4th bar muscle-up of each set and take the 100 meter penalty

• If you are more comfortable on these movements, it may be best to go with 1+ or 2+ complexes straight, as that limits the total number of running trips

• On every run, find a recovery pace that allows you to go back to the rig for a very large set


• On all three movements, focus on leading the way with the feet

• This is easy to keep top of mind, because you’ll already do it on the toes to bar

• Leading with the feet on the pull-ups and bar muscle-ups help you maintain rhythm, stay hollow, and “pull” less of your body weight


If You are Subbing Complete the Following Complex:

6 Toes to Bar, 5 Pull-ups, 4 Chest to Bar Pull-ups




• Building to a heavy set of 3 across the 5 sets today

• The strict press will come from the racks

Bench Press

5 Sets of 3


• Building to a heavy set of 3 across the 5 sets today

• If you don’t have a spotter, do not put clips on the bar so it is easy to dump the weight


Lumbar Curve

Our focus on both of the strength pressing movements is to maintain the natural lumbar curve in the lower back. It is really tempting to arch the lower back hard to get better leverage or get a little more “oomph” into each press. Let’s try to make these as strict as possible. Doing that ensures we are strengthening the chest and shoulders without getting any help from the hips or lower back.


Warmup Set

Take 3-5 lighter sets before beginning the 1st of 5 working sets

WOD score is total reps completed

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups


Strict Handstand Push-ups