Training October 14-20

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Coan Deadlift Program: Week 1

*All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Heavy Set:

Deadlift

12 Minutes to Complete: 1 set x 2 reps @ 75%

-3 minute transition-

Speed Sets:

E1.5MOM for 8 Rounds

3 Deadlifts @ 60%

-3 minute transition-

Accessory:

E1.5MOM for 3 Rounds

8 Stiff-Leg Deadlifts @ moderate-heavy

-3 minute transition-

E1.5MOM for 3 Rounds

8 Bent Over Rows @ moderate-heavy

Homework:

E1.5MOM for 3 Rounds

8 Chinups (weighted if possible) @ as heavy as possible

-then-

E1.5MOM for 3 Rounds

8 Good Mornings @ as heavy as possible

TUESDAY

Handstand Pushup Cycle: Week 2 Day 1

-then-

“Karen”

For time:

150 Wallballs @ 20/14# to 10’ target

*Time Cap: 15 min

WEDNESDAY

Handstand Pushup Cycle: Week 2 Day 2

-then-

“Jennifer”

AMRAP 26

10 Pullups

15 Kettlebell Swings @ 53/35#

20 Box Jumps @ 24/20”

THURSDAY

“Viking Snatch 2.0”

Partner WOD

AMRAP 28

In teams of 2: Snatch for max load while completing the required rowing.

Rules:

One athlete rows while partner performs Snatch. Partners must switch every 2 minutes. While one partner is rowing, other partner will work up to a heavy Snatch and record his one heaviest successful Snatch during the 2-minute interval. Then when that athlete gets on the rower, he/she must complete 400/350m within the 2-minute interval. If the athlete fails to complete the required meters, then his previous Snatch does not count toward the team total. Athlete may rest the remainder of the 2 minute interval after completing the 400/350m row.

*Score is total of heaviest Snatches from each athlete during each qualifying interval. Don’t count Snatches if athlete did not complete the required row.

*All weight changes are done on the clock. Each team may start with one pair of bumpers on their barbell–any bumpers– but no weights on the floor to start. Starting with empty bar is fine too.

FRIDAY

Handstand Pushup Cycle: Week 2 Day 3

“Lucky 7s”

Version F

-In 7 minutes-

Run 800m

Max Reps Rope Climbs

*Each Rope Climb earns 12 points.

-In 7 minutes-

Run 400m

Find a max in the complex Power Snatch + 2 Overhead Squats

*Each pound earns 1 point.

-In 7 minutes-

Run 800m

Max Reps Thrusters @ 75/55#

*Each Thruster earns 3 points.

*Score is total points from all three parts.

*Brought to you by input from Leslie, Matt, Kaitlin, and Brian

SATURDAY

“Pillage and Plunder”

Teams of 3

AMRAP 30:

200/150 Calorie Row

20 Squad Pushups

50 Power Clean and Jerks @ 115/75

40 Power Clean and Jerks @ 135/95

30 Power Clean and Jerks @ 155/105

20 Power Clean and Jerks @ 185/125

10 Power Clean and Jerks @ 205/135

AMRAP Power Clean and Jerks @ 225/155 in remaining time.

Training October 7th-13th

 

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice

MONDAY

Dress Like a Pirate Day!  Come to class dressed as a pirate in jorts!

Find a 1RM Deadlift

-then-

*Set your goal 1RM for the upcoming Deadlift Cycle. This is important because all your Deadlift work for the next 10 weeks will be calculated from your goal 1RM, not your current 1RM. Your coach will help you set the right goal 1RM during today’s cooldown.

TUESDAY

Handstand Pushup Cycle: Week 1 Day 1

-then-

“The Running Man”

1600m Run

1000m Row

75 GHD Situps

*Partition the work as desired as long as you complete the total amount of reps. Any partitioning of reps in any order is fine. Only rule: you are not allowed to knock out any piece all at once without changing exercises.

*Time Cap: 25 min

WEDNESDAY

Handstand Pushup Cycle: Week 1 Day 2

-then-

“Commando”

AMRAP 20

160’ Walking Lunge

25 Wall Ball Shots @ 20/14#

3 Rope Climbs

THURSDAY

”Tama”

For time:

800m Single-Arm Barbell Farmer’s Carry @ 45/35#

31 Toes to Bar

31 Pushups

31 Front Squats @ 95/65#

400m Single-Arm Barbell Farmer’s Carry @ 95/65#

31 Toes to Bar

31 Pushups

31 Hang Power Cleans @ 135/95#

200m Single-Arm Barbell Farmer’s Carry @ 135/95#

*Time Cap: 40 min

*Barbell Farmer’s Carry will be done by holding the bar with only one hand at a time, and that hand will be placed in the center of the barbell. No dragging, rolling, or other kinds of weak sauce will be allowed.

FRIDAY

Handstand Pushup Cycle Week 1 Day 3

-then-

“Terminator”

AMRAP 8

23 Double Unders

7 Chest to Bar Pullups

*Scored by total reps.

SATURDAY

“Hard Labor 2.0”

Teams of 3

AMRAP 30

80/60 Cal Row

100 Power Cleans @ 135/95#

80/60 Cal Row

80 Push Jerks @ 135/95#

80/60 Cal Row

60 Front Squats @ 135/95#

80/60 Cal Row

40 Squat Clean Thrusters @ 135/95#

*Mixed gender teams will row 70 calories and have 2 barbells.

Training September 30th- October 6th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Back Squat Cycle: Week 7 of 7

Find a 1RM Back Squat

Warmup

E1.5MOM for 5 Rounds

5-4-3-2-1 Back Squat

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.

-then-

E2.5MOM for 3 Rounds

1 Back Squat

-then-

E3.5MOM for 3 Rounds

1 Back Squat

-then-

5 Minutes: Athlete’s Choice:

Rest and take one more attempt if you want it, or if you’re done for the day, cheer on your classmates.

TUESDAY

Find a 1RM Power Snatch + Overhead Squat

-then-

“Shredder”

3 Rounds:

10 Evil Wheels

15 Power Snatches @ 105/70#

75 Double Unders

*Time Cap: 20 min

WEDNESDAY

“Lucky 7s”

Version E

In 7 minutes

Run 800m

Max Reps Chest to Bar Pullups

*Each CTB Pullup earns 5 points.

In 7 minutes

Run 400m

Find a 1RM Power Clean and Jerk

*Each pound earns 1 point.

In 7 minutes

Run 800m

Max Reps Goblet Squats at 35/26#

*Each Goblet Squat Earns 2 points.

*Score is total points from all three parts.

THURSDAY

Skill Work on Handstand Pushups

-then-

Test Max Set of Handstand Pushups (HSPU cycle starts next week!)

-then-

E1.5MOM for 12 Rounds

1-8 Handstand Pushups, you choose the difficulty

FRIDAY

“Jenny”

AMRAP 20

20 Overhead Squats @ 45/35#

20 Back Squats @ 45/35#

400m Run

Link to crossfit.com hero workout.

SATURDAY

“Fireteam”

Teams of 3

AMRAP 30

40 Strict Pullups

60 Bench Press @ 135/85#

80 Deadlifts @ 135/85#

*Change partners whenever you want, but you have to tag them when you change. One barbell per team.

*Scored by total reps.

Training September 23rd- 29th

SUNDAY

2:30 pm ROM WOD

3:00 pm Coach’s Choice WOD

MONDAY

Back Squat Cycle Week 6 of 7

Warmup Sets

E1.5MOM for 5 Rounds

2 Back Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E3MOM for 6 Rounds

2 Back Squats

*Continue building to find your 2RM. Once you find your 2RM, reduce the weight by 15%, and continue doing 2 reps every round until all rounds are complete.

Accessory

E3MOM for 3 Rounds

5 Good Mornings @ +5-10# from last week

TUESDAY

E2MOM for 10 Rounds

3 Toes to Bar

2 Bench Press

1 Box Jump

*Everybody starts with the empty bar and an easy box height. Add weight to the bar and height to the box each round. Scored by heaviest Bench Press and highest Box Jump achieved.

-then-

“MacGyver”

In 15 minutes

1 mile Run

30 Toes to Bar

20 Burpee Box Jumps @ 24/20”

Max Reps Floor Press @ 135/85# in remaining time.

*Scored by total reps of Floor Press.

WEDNESDAY

Skill work on Muscle Ups

-then-

“Capacity”

12-9-6-3

Muscle Ups

24-18-12-6

Deadlifts @ 225 / 155#.

*Time Cap: 20 min

THURSDAY

Find a 1RM Clean

-then-

“Barbell 18.2”

In 15 minutes:

1-2-3-4-5-6-7-8-9-10

Back Squats @ 115/75#

Bar Facing Burpees

In remaining time, find a 1RM Clean.

*Scored by time to complete the couplet and heaviest Clean achieved, if any, at the end of couplet

FRIDAY

“T”

5 Rounds:

100m Run

10 Clusters* @ 115/75#

15 Kettlebell Swings @ 70/53#

100m Run

Rest 2 minutes**

Time Cap: 30 min

*A Cluster is a Clean from the ground that turns seamlessly into a Thruster.

**The 2 minute rest between rounds is mandatory–not optional.

SATURDAY

Find a 1RM Snatch

-then-

“Nicole”

AMRAP 20

Run 400m

One Max Set of Unbroken Pullups

*Scored by total Pullups

Training September 16th – 22nd

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Back Squat Cycle Week 5 of 7

Warmup Sets

E1.5MOM for 5 Rounds

3 Back Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E3MOM for 6 Rounds

3 Back Squats

*Continue building to find your 3RM. Once you find your 3RM, reduce the weight by 15%, and continue doing 3 reps every round until all rounds are complete.

Accessory:

E3MOM for 3 Rounds

5 Good Mornings @ +5-10# from last week

TUESDAY

Find a 1RM Power Clean + Push Jerk

-then-

“Grace”

30 Power Clean + Push Jerks @ 135/95#

*Time Cap: 10 min

WEDNESDAY

Skill Work and Instruction on Bar Muscle Ups

-then-

EMOM 30

Even minutes: 1-4 Bar Muscle Ups

Odd Minutes: 20’ Knee Jump + Broad Jump

THURSDAY

Partner “Monti”

5 Rounds

50 Front Rack Step-ups @ 45/35#

15 Power Cleans @ 135/95#

50 Front Rack Step-ups @ 45/35#

10 Power Snatches @ 135/95

*Time Cap 45 min

-Partner 1 does the entire first set of 50 Step-Ups each round.

-Partner 2 does the entire second set of 50 Step-Ups each round.

-Break up the Power Cleans and Power Snatches however you like.

FRIDAY

“Lucky 7s”

Version D

-In 7 minutes-

Run 800m

Max Reps Handstand Pushups

*Each HSPU earns 5 points.

-In 7 minutes-

Run 400m

Find a 1RM Deadlift

*Each pound earns 0.5 points.

-In 7 minutes-

Run 800m

Max Reps Lateral Burpees over the Bar

*Each Burpee earns 2 points.

*Score is total points from all three parts.

SATURDAY

Max Effort 500m Row

*Leaderboard will be reset and up for grabs!

-then-

“Nasty Girls”

3 Round for Time:

50 Air Squats

7  Muscle Ups

10 Hang Power Cleans @ 135/95#

*Time Cap: 18 min

Progenex is out. SFH is in.

CrossFit Impulse is changing our workout nutrition company from Progenex to Stronger Faster Healthier (SFH).

We want to provide you with the best and healthiest products available. We also require the products we retail to be proven, have a robust distribution system to keep you stocked with what you need, and actually taste good. Our research and testing indicates that SFH is the right company to fill that need.

We will initially be carrying two SFH products: Recover and Push. Multiple coaches tested these products and we all found them to be fantastic. Here’s some info about each of them.

SFH Recover is not just whey protein. It’s whey protein from grass-fed cows with creatine and BCAAs and some other helpful supplements added.  So if you’ve wondered what you should take for recovery besides protein, this is it. You won’t have to buy multiple products and mix your own. You can buy it all together with this new SFH Recover mix. It will be available in Chocolate flavor. It retails for $74.99 for a container of 27 servings.

“SFH made smart choices with the supplements they added. They focused on creatine and the BCAA Leucine. Those supplements have a lot of scientific research showing they work for building muscle. It mixes easily and it tastes good. It’s also a nice bonus that the whey is high-quality and the ingredients list is pretty short and clean.” -Jeff’s review of Recover

Push is a pre-workout product similar to Progenex Force. It contains BCAAs, Beta-Alanine, and a modest serving of caffeine–a little more than half the amount that’s in a small Starbucks coffee. It will be available in Fruit Punch flavor. It retails for $54.99 for a container of 30 servings.

“It was just the right amount of pick-me-up I like for a strength workout. It doesn’t take a lot of Beta Alanine and caffeine to effect me greatly. This made me more focused and alert, but it didn’t cause me to hear voices or think I was Napoleon.” -Jeff’s review of Push

We are starting by stocking just Recover and Push. You can take a look at SFH’s entire product lineup  here and let us know what products you think might be popular. If there’s enough interest, we have the capability to stock anything in their product line. You will see SFH Recover and Push on our shelves starting next week.

We will be selling all of the remaining Progenex products we have on hand, but not placing any future orders with Progenex.

This isn’t a perfect process. We know several of you love Progenex. And we know SFH is expensive. Ultimately, we want to improve the lives and health of our athletes and provide quality products to as many athletes as possible. We think SFH products will enable that, and we would rather offer an expensive product that meets high standards than a cheaper product that doesn’t have our confidence. SFH has our full confidence. We welcome your feedback as we navigate this transition.

September 9th- 15th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Back Squat Cycle Week 4 of 7

Warmup Sets

E1.5MOM for 5 Rounds

4 Back Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E3MOM for 6 Rounds

4 Back Squats

*Continue building to find your 4RM. Once you find your 4RM, reduce the weight by 15%, and continue doing 5 reps every round until all rounds are complete.

Accessory:

E3MOM for 3 Rounds

5 Good Mornings @ +10# from last week

TUESDAY

“Zero Dark Thirty”

Teams of 3

One athlete works at a time. Divide the reps among your team however you want.

3 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatches @ 95/65

-then-

140/100 Calorie Row

-then-

2 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch @ 115/75

-then

140/100 Calorie Row

-then-

1 Round:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch @ 135/95

*Time Cap: 30 minutes

*Scored by time or total reps completed within 30 minutes.

WEDNESDAY

Skill Work and Instruction on Muscle Ups

-then-

EMOM 30

Even minutes: 1-3 Muscle Ups

Odd Minutes: 1-30 Double Unders

*If you cannot do a Muscle Up or a Double Under, one of our scaled versions of this workout will move you closer. You might even get your first today…if you come!

THURSDAY

Find a 1RM Hang Clean

-then-

“Stiffy”

10-9-8-7-6-5-4-3-2-1

Stiff-leg Deadlifts @ 95/65#

Hang Cleans @ 95/65#

*Time cap: 10 min

FRIDAY

“31 Heroes”

Teams of 2

AMRAP 31:

8 Thrusters @ 155/105#

6 Rope Climbs

11 Box Jumps @ 30/24”

*Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a light sandbag. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. Score is total rounds and reps at the end of 31 minutes.

SATURDAY

Bring a Friend Day!

“Relieved”

Teams of 3

AMRAP 20

Rotate through each station, moving to the next station whenever a teammate relieves you.

Station 1: Run 150m with a 15/10# plate.

Station 2: Hold the 15/10# plate

Min 0-9:59) Hold overhead while standing

Min 10-20) Hold against your chest in the bottom of a squat

Station 3:

Burpees over the 15/10# plate.

*If Station 2 isn’t holding, you aren’t Burpeeing.

Scored by total Burpees.

Density Training

Density training is a four-week plan to increase your ability in one specific movement. The plan can work for almost any movement, but it works particularly well for pullups, handstand pushups, muscle ups, toes to bar, and other gymnastic movements. Most athletes can realize a 30% increase in capability over the course of the four-week program. You’re going to do two short workouts a week for four weeks. Each workout can be done in addition to other training either as a warmup or a cooldown.

So here’s how you do it.

Step 1: Pick the movement you want to work on. For our example, we’ll use strict handstand pushups (HSPU).

Step 2: What’s your maximum number of unbroken reps in that movement? Essentially, how many reps can you do without stopping? If you don’t know, then go test yourself. We kinda need to know that. For our example let’s assume I can currently do 12 strict HSPU.

Step 3: Now that we know your current PR, you have to set a goal PR for the end of the four-week  program. This is where you must resist the urge to be stupid. Density training is very effective, but it is not magic. It will not double your PR in four weeks—nothing will– so don’t set that as a goal. That would be stupid. A 25-35% increase is a very aggressive, but still doable goal, so I recommend shooting for about 30%. If you overshoot your goal then you will very quickly find yourself unable to complete the program. Then you will have to adjust your goal or restart the program entirely. Meanwhile, your buddy that chose a reasonable goal will be clicking along, making progress. In this example, I have set a goal PR of 16 strict HSPU, a 33% increase over my current PR of 12 HSPU.

Step 4: Now that we have your goal, multiply that goal by 2. In our example, my goal of 16 HSPU gets multiplied by 2 to get 32 HSPU. This is the total volume of HSPU I will do each workout—32.

Step 5: Lay out your workouts:

EMOM means “every minute on the minute.” That means at the beginning of a minute you perform your reps. You rest the remainder of the minute after performing your reps. At the top of the next minute, repeat.

How many reps are you supposed to do each minute? Well, remember your goal x 2? That’s the total volume of reps for each workout. So in the first workout, I will divide that volume across 12 minutes. My total volume is 32 HSPU, so I will structure my 12 minute EMOM like this: 2-2-3-3-3-3-3-3-3-3-2-2. The sum of all those sets is 32. Check out the table below to see how I’d structure each of my workouts throughout this example.

That’s it. On the final workout you re-test and find out how much you’ve improved. Many athletes improve even more than their goal number, so be ready for anything.

Finally, here’s some things you should know to make sure the program runs smoothly.

  1. Pick either strict or kipping and stick with it, if that term applies to your movement. It’s OK to do the program for kipping pullups. It’s OK to do the program for strict pullups. But don’t set out to do the program with strict pullups and then start kipping when you get tired.
  2. Rest at least one, but preferably two or more days between workouts each week.
  3. If the first workout, the 12-minute EMOM, feels awfully difficult, then you’ve probably set your goal too high.
  4. You should strive to complete your reps for each minute in one unbroken set at the top of each minute. If that becomes impossible, then simply try to finish the reps within the minute however you can.
  5. What should you do if you fail a workout? If you fail a workout then the first recourse is to repeat that workout your next training day and extend the program by an extra day. If you fail two workouts in a row, before you get to the 4-minute and 3-minute workouts, then you should adjust your goal PR and therefore your total volume. You can then continue on from that point with the new numbers.
  6. The 4-minute and the 3-minute workouts are very, very difficult. If you do not complete your prescribed reps, just soldier on and finish the program as best you can. I promise your max will still have gone up even if you can’t pass the 3-minute EMOM.
  7. What if your total volume can’t fill out the 12 minute EMOM with even 1 rep each minute? Relax. Just fill the prescribed time with the total volume you need, even if it means skipping some minutes. Maybe you’ll do a rep every 2 minutes for the 12 min EMOM and accrue 6 total reps. That’s fine. The reps will get denser as you move along. That’s why it’s called “density training.”

Training September 2nd – 8th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

One Class at 9am

“Liam”

For time:

Run 800 meters with a 45-lb. plate

100 Toes-to-Bar

50 Front Squats @ 155/105#

10 Rope Climbs

Run 800 meters with a 45-lb. plate

Partition the Toes-to-Bar, Front Squats, and Rope Climbs as needed. Start and finish with the run.

Time Cap: 45 min

Suggested strategy: Partition the middle as

10 Rounds

10 Toes to Bar

5 Front Squats

1 Rope Climb

You have the freedom to partition the middle portion however you would like, as long as you get the total reps done. This is just one option.

TUESDAY

Back Squat Cycle Week 3 of 7

Warmup Sets

E1.5MOM for 5 Rounds

5 Back Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E3MOM for 6 Rounds

5 Back Squats

*Continue building to find your 5RM. Once you find your 5RM, reduce the weight by 15%, and continue doing 5 reps every round until all rounds are complete.

Accessory:

E3MOM for 3 Rounds

8 Good Mornings @ +10# from last week

WEDNESDAY

“Lynne”

5 Rounds, not for time:

Max Reps Bench Press @ Bodyweight/80% Bodyweight

Max Reps Strict Pullups

Scored by total reps.

*You may rest as needed between rounds, but you will move from the Bench Press directly into your Pullups without resting.

THURSDAY

Bring a Friend Day!

“Viking Press”

Every Minute on the Minute for 12 Minutes

1st Minute: CFI Athlete: Row + As many Push Press as possible in remaining time

2nd Minute: Visiting Athlete: Row + As many Push Press as possible in remaining time

Alternate in this fashion for 12 minutes

Scored by team total Push Press

Rx:

150/125m Row

135/85# Push Press

 

Gold:

125/100m Row

115/75# Push Press

 

Silver:

125/100m Row

95/65# Push Press

 

Bronze:

125/100m Row

75/55# Push Press

FRIDAY

“Lucky 7’s” 

Version C

 

In 7 minutes

Run 800m

Max Reps Muscle Ups

*Each Muscle Up earns 5 points.

 

In 7 minutes

Run 400m

Find a 1RM Clean

*Each pound earns 1 point.

 

In 7 minutes

Run 800m

Max Reps Wallballs @ 20/14# to 10/9’ target

*Each Wallball earns 3 points.

 

Score is total points from all three parts.

SATURDAY

Swolis and Clark Expedition 2018

Training August 26th- September 1st

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Back Squat Cycle Week 2 of 7

Warmup Sets

E1.5MOM for 5 Rounds

6 Back Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E3MOM for 6 Rounds

6 Back Squats

*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 6 reps every round until all rounds are complete.

Accessory:

E3MOM for 3 Rounds

8 Good Mornings @ moderate

*Take the heaviest load you used last week and add 10#. Use that load for all three sets today. Starting today and for the rest of the cycle, all three sets of Good Mornings will be done with the same load, which will get heavier each week.

TUESDAY

“Dunn”

AMRAP 19

3 Muscle-Ups

2 x 5 yd Shuttle Sprint

2 x 10 yd Shuttle Sprint

2 x 15 yd Shuttle Sprint

6 Burpee Box Jump-Overs @ 20”/16”

Rx: Jump over the box without touching it

WEDNESDAY

*Skill Day is officially moved to Wednesday until the Back Squat cycle becomes less murderous.

Hang Power Snatch Party 5.0

EMOM Until Failure

1 Hang Power Snatch

*Start at 110-125# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 2 times during the workout. The next time you miss after your 2nd and final reset, you are done.  If your first reset occurs before 100# then you will reset the 20# and then use the fractional plates to take 2# increments thereafter.  Failing to complete the lift within the minute is the same as missing the lift.

*Scored by heaviest load achieved.

THURSDAY

Death by Wallballs and Pullups

EMOM Until Failure

1st Min: 5 Wallballs

2nd Min: 5 Pullups

3rd Min: 6 Wallballs

4th Min: 6 Pullups

5th Min: 7 Wallballs

*Scored by total reps

*If you fail before completing 10 Wallballs and 10 Pullups:

-Rest 2 minutes after your failed interval expires

-Re-start with the last movement and rep combo you successfully completed

-Work your way back down the ladder all the way to 1.

FRIDAY

5RM Russian Kettlebell Swing Ladder*

*If you can swing the heaviest kettlebell, then find a 5RM Single-Arm Russian Kettlebell Swing

-then-

“Paper Clip 2.0”

For time:

50 Shoulder Press @ 45/35#

-store your barbell in the barbell holder-

-then-

40-30-20-10

Toes to Rings

Kettlebell Swings @ 70/53#

*Time Cap: 25 min

SATURDAY

Find a 1RM in the complex: Power Clean + Front Squat

-then-

“Sun Devil”

For time:

30 Front Squats @ 165/110#

20 Power Cleans @ 165/110#

Every 2 minutes, starting at 0:00, run 150m

*Time Cap: 18 min

*Must achieve 215/145# during strength complex to attempt conditioning with Rx load.