MONDAY 6/25/18

 STRENGTH

15:00 to Build to a Heavy 3 Rep OHS

WORKOUT
3 ROUNDS:
AMRAP x 4 MINUTES
3-6-9-12-15 and so on….
OH Squat (95/65)
T2B or Hanging Knee Raises

-rest 1 minute between rounds-

*Pick up where you leave off each round and try and get as far as you can by the end of 3 rounds

OPEN GYM

STRENGTH

Front Squat
Emom x 5:00
1 Front Squat 85%+

High Hang Snatch
2-2-2-2-2 (70-80%)

EVERY 2:00 min x 6 sets
1 high hang Snatch (60-70%)

GYMNASTICS
EMOM x 10 min
1-2 strict MU (if good at strict, wear 20# vest)
Rest 3 min
EMOM x 10
2-3 Strict C2B (if good at strict, wear 20# vest)

CONDITIONING
AMRAP x 6:00
35 WB (20/14)
70 DU
6 MU

3 min Rest

AMRAP x 6:00
12 C2B
12 thrusters (95)

3 min Rest

AMRAP x 6:00
15 BBJO
15 Cal Bike

SATURDAY 6/23/18

 WORKOUT (PARTNER CHIPPER)

FOR TIME 

50 Cal Bike (25/25)
100 Synchro Wall Ball (20/14)
100 Synchro Sit-ups
100 Synchro Burpees
50 Cal Row (25/25)

*Cals must be split 25/25, all synchro movements are done together, in unison for 100 reps total (100 reps each at same time)

BONUS OPEN GYM

STRENGTH
Every :90 x 9 sets
1 clean (moderate to heavy load/ tech work)
*perfect reps

Every :90 x 9 sets
1 snatch ( moderate to heavy load/tech work)
*perfect reps

GYMNASTICS
EMOM x 21 Min
1st: 1-2 Strict MU
2nd: 1-2 sPHSPU (12-14”)
3rd: 5-6 strict TTB (legs straight)

CONDITIONING
40-60 Min fun bike

Or 60 min + hike with 20# vest

FRIDAY 6/22/18

 STRENGTH

DEADLIFT
5-3-1-2-1
*In between sets perform 5 Seated DB Strict Press (as heavy as possible)

WORKOUT
FOR TIME 
21-15-12-9
Power Snatch (95/65)
Box Jump (24/20)
Pull-up

BONUS OPEN GYM

STRENGTH
Hang clean + Jerk
2.1 x5-7; moderate load (70%+) ; rest :90 to 2 min

EMOM x 10 Min
1 Hang clean and push jerk (moderate load)

*Pick a weight that is good for you that makes the lifts feel snappy, no grinding. Practice good movement patterns here.

GYMNASTICS
EMOM x 20 Min
1st: 3-5 weighted strict C2B
2nd: 15/10 Cal bike

CONDITIONING
5 Sets
3 Min on
2 min off

10 Thrusters (115)
15 C2B

THURSDAY 6/21/18

 WORKOUT

NOT FOR TIME
5 ROUNDS
20/15 Calorie Row
4 Alt. DB TGU (50/35)
14 Alt. Plate OH Step-ups (25/15 | 24"/20")
1:00 Ring FLR
-:30 walking or biking rest-

*Workout is specifically NFT. We are prioritizing intentional, quality movement above all else today. Leave about 35:00 for completion.

BONUS OPEN GYM

AM5-7 Sets (EZ Pace)
10 Cal bike
50’ Bear crawl
20 Lunges

*focus on breathing and just feeling good
*turn the clock off and just focus on connecting mind to body

2-3 Sets
15 Perfect air Squats → 10 empty barbell OHS → 8/8 SA DB sots presses

:60 Plank (left and right)

5/5 high box step ups slow lowers

PM
Run 6 Miles

*or swim/run/yoga
*whatever it is make it EZ and restorative

WEDNESDAY 6/20/18

 STRENGTH

5 SETS FOR LOAD
14 Alt. KB Reverse Lunges
(Front Rack Hold, heavy)
-rest 1 minute between sets-

WORKOUT
AMRAP x 8 MINUTES 
30 Double Unders
15 KB Swings (53/35)
*Top of every minute 5 burpees, workout starts with 5 burpees.

BONUS OPEN GYM

STRENGTH

Hang Snatch
1) 3-3-3-3-3 (70-80%)

2) EVERY 2:00 min x 6-8 sets
1 hang Snatch (60-70%)

GYMNASTICS
EMOM x 18 Min
1st: 10 Cal Ski
2nd: 8 Strict TTB

CONDITIONING
6 sets
3 min on
:90 off
Start of every 3 min
150 DU
Sets
1,3,5
MAX OHS 135

Sets
2,4,6
MAX RMU

TUESDAY 6/19/18

 SKILL

PUSH JERK
8:00 to build to workout weight

WORKOUT
EMOM x 21 MINUTES
Min 1 -- Bike for Max Cals :45
Min 2 -- 2-3 Rope Climbs or 7-10 Strict Pull-ups
Min 3 -- 5 Push Jerk (185/125)

STRENGTH

Pause Split Jerk (pause at dip and at catch :02)
5x3 sets; rest 1-2 minutes between sets; @moderate load

EMOM x 6
1 Split Jerk (build in load)

GYMNASTICS
For Quality
30 Strict Parallette HSPU
(if you are good at HSPU wear 20#vest, if not scale to 20 or 15, something that will get you done in a reasonable amount of time)

*20 min cap

CONDITIONING

AMRAP x 10 Min (60%)
15 TTB
5/5 DB hang clean to OH (75/50)
15 Cal row

Rest 5 min

AMRAP x 10 Min (60%)
5 DB S2O (75/50)
10 DB DL
15 Box jumps (30/24)

MONDAY 6/8/18

 STRENGTH

EVERY 2:00 x 6 SETS
1 Clean DL + 1 Hang Power Clean + Hang Squat Clean + Front Squat
*Same weight across for all sets, heavy

WORKOUT
"Nasty Girls"
FOR TIME
3 Rounds
50 Air Squats
7 Ring Muscle Up
10 Hang Power Cleans (135/95)

(15:00 hard cap)

BONUS OPEN GYM

STRENGTH

Back Squat
3-3-3-3-3; (70-75%)

GYMNASTICS
EMOM x 20 min
1-2 strict MU (if good strict wear 20# vest)

CONDITIONING
*We are practicing the open workouts here, these are not to be done at race paces. Feel them out and learn how/when to break. Break everything up into manageable sets, 5s on thrusters and 3-4 on BMU. This will inhibit you from getting super sore tomorrow but still getting the volume/ practice in.

2 Sets (70%)
AMRAP x 6 min
30 WB (20/14)
60 DU
5 MU

3 min Rest

6 min AMRAP
8 BMU
15 thrusters (95)

3 min Rest

6 Min AMRAP
3-6-9-12 etc
Clean and jerks (135)
50 Du after each set

SATUDAY 6/16/18

WORKOUT
AMRAP x 30 MINUTES
1:00 Calorie Bike
-:30 walking rest-
1:00 DB/KB Hang Clean to OH (70/50)
(alternate every 3 reps)
-:30 walking rest-
1:00 Calorie Row
-:30 walking rest-
1:00 DB/Single Arm Suitcase DL (70/50)
(alternate every 3 reps)
-:30 walking rest-

*Each station @ 80-85% effort

OPEN GYM BONUS

STRENGTH
Squat Clean
1.1.1.1x6 sets; a set every 2-3 minutes; @moderate load

GYMNASTICS
EMOM x 18 Min
1st: 3 tought def sHSPU
2nd: 10 HSPU
3rd: Recovery Ski

CONDITIONING
For time (70%)
10-1
Burpees
*40 DU After each set

FRIDAY 6/15/18

EXTENDED WARM-UP
3 SETS, Not For Time
25ft Handstand Walk or :30 Handstand Hold
50 Double Unders or 1 Minute of Practice
Max Strict Ring Dips (Banded or Box)
-Rest 1:30 between sets-

WORKOUT
FOR TIME 15:00 Cap
30 Thrusters (95/65)
30 Toe to Bar
60 Wall Ball (20/14)
30 Toe to Bar
30 Thrusters

OPEN GYM BONUS

STRENGTH
DB Complex
3 Sets (tough load)
5 Push Presses
3 Push jerks
1 Split Jerk

-Rest :90 Between sets-

GYMNASTICS
AMRAP x 20 Min
5 MU
75 DU
500m Recovery Row (EZ)

CONDITIONING
30-40 Min fun hike/bike

THURSDAY 6/14/18

STRENGTH
EMOM x 10 MINUTES
3 TNG Power Snatch (Goal is to focus on cycling...not for load. Not TNG would be considered scaled)

WORKOUT
REGIONALS EVENT 4
FOR TIME 18:00 Hard Cap (score if you DNG is 15:00 with each rep not completed added as :01. 
2 Rounds...
10 Power Snatch (175/125)
12 Burpee Over Bar
2 Rounds...
10 Power Snatch (115/75)
12 Burpee Over Bar

OPEN GYM BONUS

5-7 Sets (EZ Pace)
10 Cal bike
50’ Bear crawl
20 Lunges

*focus on breathing and just feeling good
*turn the clock off and just focus on connecting mind to body

2-3 Sets
15 Perfect air Squats → 10 empty barbell OHS → 8/8 SA DB sots presses

:60 Plank (left and right)

5/5 high box step ups slow lowers

WEDNESDAY 6/13/18

STRENGTH
4 SETS
5 Weighted Pull-up
Superset with...
5/5 Single Arm KB* Bent Over Row (30X1)
-rest 90 seconds between sets-

*same weight as KB in workout

WORKOUT
3 SETS
AMRAP x 5 MINUTES
12/10 Calorie Row
10 Russian Swings (70/53)
8 Box Jumps (30/24)
-rest 1 minute between rounds-

*Goal is to get more reps each round

OPEN GYM BONUS

STRENGTH
Power Clean + Push Jerk
1.1.x 8 sets; rest 1-2 minutes between sets; @moderate load

GYMNASTICS
EMOM x 18 Min
1st: 15/10 Cal bike
2nd: 8 Strict TTB

CONDITIONING
5 sets (70-80%)
30 DB snatches (50/35)
25 Cal TTB
20 Cal row
Rest 2:00

TUESDAY 6/12/18

STRENGTH
FRONT SQUAT
5 x 2 Heavy (90% of 1RM)

WORKOUT
FOR TIME
15-12-9-12-15
Calorie Bike
Front Squat (135/95)
Push Press (135/95)

(15:00 hard cap)

OPEN GYM BONUS

STRENGTH
1) Barbell Bench
8x1; rest :90 between sets;
*increase weight every set.

GYMNASTICS
EMOM x 20 min
1st: 15/10 Cal Bike
2nd: 2 Parallette HSPU

CONDITIONING
AMRAP x 10 Min (70%)
9 Clean and Jerks (135/95)
12 TTB
15 Cal bike

Rest 5 min

AMRAP x 10 Min (70%)
15 C2B
15 Cal Row