Thursday April 12, 2018

Today strength/skill is very different and is coming by request from one of your own! It can’t be argued that jumping is a great measure of explosiveness and lower body power/force production!


12 minutes

Build to a max height box jump. Use spotters for those of you who are trying to relive your glory days.


Partner Workout(I go you go or 1:1)

4 rounds each

:30 max hang squat cleans 115/75

:30 rest

:30 max cal assault bike



2500 m row +5 rounds of :20/:40
max power snatch
max power clean
Max front squat
D. Class
E. For time
9 push press (from floor) 185/125
18 power cleans 185/125
36 deadlifts 185/125

Wednesday April 11, 2018

If your gut tells you today’s workout looks like a lot and your gut is right. This is a chipper style workout and should be approached slow and steady for most of us.


50 Box Jump Overs 30/24

25 Plate Ground to Overhead 45/35*

25 hand release pushups

3 legless rope climbs(scale to regular rope climbs or ring rows)

20 Plate Ground to overhead 45/35*

20 hand release push ups

2 legless

15 Plate Ground to Overhead 45/35*

15 hand release

1 legless

*RX+ Alternating DB Snatch 50/35


Optional Finisher

4×25 sit-up

Options: Ab-mat sit-up, Weighted sit-up, GHD Sit-up


Warm up: bike 5 min+ski 3 min
emom x 10 minutes 8 Barbell Perfect OHS.

1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

B. Partner
25 Synchro bar facing burpees
100 db ohs 70/50
25 synchro bar facing burpees

C. For time
Two person; waterfall entry
48 ghd
36 wb 30/20 @10/9’
24 mu(both athletes work on these)

D. Class if time.

Tuesday April 10, 2018

Two separate pieces today. They are both conditioning pieces and the 1k row will give many of you a great baseline to use for progress in the coming months. Go hard on this part. We will cap it at 5 minutes so if you aren’t able to finish before then, just record total meters completed.

Workout 1

1k Row for time


Workout 2

7 min AMRAP

Max Push Press 95/65*

15 Air Squats for every break that is not overhead.