Monday November 20, 2017

Partner Workout:

25 min AMRAP

100 power snatch 75/55

80 thrusters 75/55

60 box facing burpees 12″

40 box facing burpees 24/20″

20 ring muscle ups

(scale to pull-ups and ring dips)

Optional Accessory

3 x 8 back squat

3 x 8 seated strict press

3 x 8 barbell row


Warm up:


Row 250 m

5/3 muscle ups


A) definitely try to do this before class

every 3 minutes for 18 min*

1 power clean+2 hang squat cleans+1 split jerk

*225/155 try to start here or heavier

B) class

C) 30 min EMOM*

First 10 min

7 strict chest to bar pull-ups

Next 10 min

7 strict toes to bar

Next 10 min

7strict deficit hspu 4/2″

*go for unbroken. Can be two sets. If not two sets or less scale the reps.


3 x 15

Bulgarian Split squat

3 x 15

Double dumbbell row

Friday November 17, 2017

Front squat


Don’t worry about building crazy heavy here. Think about solid loading with great technique. Just adjust your reps up or down based on how you feel each set. Use weights that justify resting about 2-3 minutes between working sets.

Partner WOD(solo if you’re crazy haha)

4 rounds

Run 400 m w/medball

20 toes to bar

4 Alt Turkish get ups 53/35*

10 toes to bar

2 rope climbs, 4 muscle ups or 12 pull-ups/ring rows

*(each athlete must do 1 each side each round)

25 min cap

Thursday November 16, 2017


10 minutes build to a heavy single

Split Jerk.

Then either 10 minutes to do

-5-7 more singles at 80%


1 min on 1 min off Assault bike x 5 rounds

WOD* **

50 ring rows

50 wallballs 20/14

50 hang power cleans 135/95

*EMOM 5 ground to overhead with med ball

**men’s order is reversed.

Wednesday November 15, 2017

Handstand Push-ups*

Option 1: :30 max reps/:90 rest x 5

Can scale to push ups, pike push ups, hspu’s with ab mat assistance etc.

Option 2: 10 minutes of practice

*in this skill we are just trying to

Build bigger sets of handstand push ups for anyone who has them and anyone who is still working on them is trying to build some additional technique and progress toward getting them. The road is different for everyone here.


Buy in: 2 min straight arm plank or 2 min ring support then:


-KB eye level(Russian) swing 70/53

-15 tuck jumps

16 min cap


Grab a friend and do 3 sets of your favorite core exercise. Then finish off with up to a one minute side plank on each side.