Training August 19th- 25th

SUNDAY

2:30pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Back Squat Cycle Week 1 of 7

Warmup Sets

E1.5MOM for 5 Rounds

7 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

7 Back Squats

*Continue building to find your 7RM. Once you find your 7RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.

Accessory:

E2MOM for 3 Rounds

8 Good Mornings @ moderate

*You will progressively build load in this exercise over the course of 7 weeks. Today find a load you can do with great technique for 8 reps without a problem.

TUESDAY

Find a 3RM in the Complex: Hang Power Clean + Push Press

-then-

“High Voltage”

21-15-9

Hang Power Cleans @ 155/105#

Push Press @ 155/105#

Box Jumps @ 24/28”

*Time Cap: 12 min

*Today is about moving moderate-heavy weight and managing fatigue. Suggest you only go Rx if you achieve 205/125# or more on the strength complex

WEDNESDAY

“Jerry”

Run 1 mile

Row 2K

Run 1 mile

*Time cap: 35 min

THURSDAY

Bench Press Party 2.0

Every 70 seconds until failure:

1 Bench Press

2 Strict Pullups

-Start about 150 lbs under your 1RM. If that means the empty bar, then start with the empty bar.

– Add 5 lb every minute.

-If you fail Bench Press or don’t complete your Bench Press and Pullups within the 70 seconds, then your workout is done.

-If you fail the Pullups before Bench Press, scale the Pullups and continue until you fail Bench Press.

Starting Load Choices:

45#/35#

95/65#

115#/75

155/95#

FRIDAY

“The Ghost”

6 Rounds:

1:00 Calorie Row

1:00 Burpees

1:00 Double Unders

1:00 Rest Between Rounds

SATURDAY

“Fireball”

Teams of 3:

AMRAP 30:

100/75 Calorie Row

75 Wallballs @20/14# to 10/9’ target

50 Power Cleans @ 115/75#

*Add 20/10# to the barbell each round.

*One athlete works at a time. Divide the work as desired.

Training August 12th – 18th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Post-Cycle Test Max Pullups

-then-

“Diane”

21-15-9

Deadlift @ 225/155#

Handstand Pushups @ 2018 Open Standard

*Time cap: 12 min

TUESDAY

Pre-Cycle Test 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-

E3MOM for 6 Rounds

1 Back Squat

Work up to a max.

-then-

2×12 (each leg)

Dumbbell Step-Ups @ As Heavy as Possible

*Use a 18-24” box, depending on your height.

WEDNESDAY

Find a 1RM Snatch

-then-

“Nancy”

5 Rounds:

400m Run

15 Overhead Squats @ 95/65#

*Time Cap: 25 min

THURSDAY

Thursday Skill Day

EMOM 12

1st min: 5 GHD Situps + 10 Hip Extensions

2nd min: 1 Legless Rope Climb

3rd min: 40 Double-unders

-then-

Finisher:

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

Front Squats @ 65/55 lb

2×40’ Shuttle Sprint between each round

*Time Cap: 5 min

FRIDAY

“Kev”

With a partner, complete as many rounds as possible in 26 minutes of:

6 Deadlifts each @ 315/205#

9 Bar-Facing burpees, synchronized

9 Bar Muscle Ups, each

55 ft Partner Barbell Carry @315/205#

SATURDAY

“Zool”

Teams of 3

AMRAP 7:

50 Bench Press@ 135/85 #

50 Bench Press @ 155/105 #

AMRAP Bench Press @ 185/125 # (reps for score)

rest 3 minutes

AMRAP 7:

50 Hang Cleans @ 115/75 #

50 Hang Cleans @ 135/85 #

AMRAP Hang Cleans @ 155/105 # (reps for score)

rest 3 minutes

AMRAP 7:

50 Power Snatch @ 95/65 #

50 Power Snatch @ 115/75 #

AMRAP Power Snatch @ 135/85 # (reps for score)

*Scored by total reps of Bench Press at the heaviest load +Hang Cleans at the heaviest load + Power Snatch at the heaviest load

*Weight changes done on the clock. Same gender teams get one barbell per team. Mixed gender teams get two barbells per team.

Training August 5th-11th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Pullup Cycle: Week 3 Day 1

-then-

“The Revenant”

4 Rounds

Run 400m with a Medicine Ball @ 20/14#

25 Bear Hug Front Squats with that Medicine Ball

*Time Cap: 25 min

TUESDAY

“Roney”

4 Rounds:

Run 200 meters

11 Thrusters @ 135/95#

Run 200 meters

11 Push Press @ 135/95#

Run 200 meters

11 Bench Press @ 135/95#

*Time Cap: 35 min

*Men will have 4 racks available for Bench Press. Women will have 4 racks available for Bench Press. When you arrive at Bench Press you must put your bar on the rack when you begin and remove it from the rack when you are done. Work together to help each other load and spot. Communication and thinking will be required. This is a Hero WOD. Focus on helping your classmates achieve the required work within the time cap, and not necessarily shaving 10 seconds off your personal score at all costs.

WEDNESDAY

Pullup Cycle: Week 3 Day 2

-then-

Warmup

E1.5MOM for 5 Rounds

5 Overhead Squats

*Everybody starts with the empty bar

Strength

E3MOM for 5 Rounds

5 Overhead Squats*

*Work up to a 5RM

-then-

Finisher:

AMRAP 1 minute

Overhead Squats @ 75% bodyweight

Scored by total reps.

THURSDAY

“Flight Simulator”

For time:

10-20-30-40-50-40-30-20-10

Unbroken Double Unders

Time cap: 15 min

*You may rest as needed between each set, but must complete each set unbroken in order to count it and progress to the next set.

As always, scaled versions will be available for all ability levels. If you don’t have Double Unders at all, or you are not great at them, then this is a workout you should attend. It will be a prime chance to improve.

FRIDAY

Pullup Cycle: Week 3 Day 3

-then-

“From Russia with Love”

Partner WOD

EMOM 16

Partner 1: Row for max Calories in one minute

Partner 2: 8 Wall Ball Shots + as many Kettlebell Snatches as possible in remaining part of minute

Partners swap roles every minute.

Wall Ball Shots @ 20/14# to 10/9’ target

Kettlebell Snatches @ 53/35#

Team score is total calories + total Kettlebell Snatches.

SATURDAY

“Limitless”

Teams of 3:

AMRAP 7:

100/70 Calorie Row

Max Power Clean and Push Jerks @ 135/95#

Rest 3 Minutes

AMRAP 6:

80/60 Calorie Row

Max Power Snatches @ 115/80#

Rest 3 Minutes

AMRAP 5:

60/40 Calorie Row

Max Thrusters @ 95/65#

*Only one person works at a time. Swap teammates whenever you want. Scored by total reps of all barbell movements. One barbell per team. Weight changes done on the clock or during rest intervals.

Training July 29th – August 4th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Pullup Cycle: Week 2 Day 1

-then-

“Swing & Snatch”

-In 7 minutes

Run 800m

Max Reps Kettlebell Snatches @ 53/35# in remaining time

-In 7 minutes

Run 400m

Find a 1RM Power Snatch (barbell) in remaining time

-In 7 minutes

Run 800m

Max Reps Kettlebell Swings @ 53/35# in remaining time

*Score is reps of Kettlebell Snatches + Heaviest Power Snatch in pounds + reps of Kettlebell Swings

TUESDAY

Warmup

E1.5MOM for 5 Rounds

5 Back Squats

*Everybody starts with the empty bar

Strength

E3MOM for 5 Rounds

5 Back Squats*

*Work up to a 5RM

-then-

Finisher:

AMRAP 1 minute

Back Squats @ bodyweight

Scored by total reps.

WEDNESDAY

Pullup Cycle: Week 2 Day 2

-then-

“Daniel”

For Time:

50 Pull-ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters (95/65)

400 Meter Run

50 Pull-ups

THURSDAY

Thursday Skill Day

“Viking Clean 2.0”

Partner WOD

AMRAP 28

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

Rules:  One athlete rows while partner performs Clean. Partners must switch every 2 minutes. While one partner is rowing, other partner will work up to a heavy Clean and record his one heaviest successful Clean 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 Clean does not count toward the team total.

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

*All weight changes are done on the clock. Each team starts with an empty barbell and a rower–no weights on the floor to start.

FRIDAY

Pullup Cycle: Week 2 Day 3

-then-

“Barbell Lynne”

5 Rounds

Max Reps Bench Press @ 100% / 80% Bodyweight

Max Reps Hang Power Snatches @ 80% / 60% Bodyweight

*You will complete this workout in pairs or triples with two barbells assigned per rack. Set up both bars for one athlete and move him through the round directly from Bench Press to Hang Power Snatch. Then adjust the weights for the next athlete and run him through the round. Repeat until all 5 rounds are complete. Rest as needed between rounds, but always move directly and quickly between the Bench Press and Hang Power Snatch during your round.

SATURDAY

Find a 1RM Power Clean + Push Jerk

-then-

“Jump Street”

3 Rounds:

400m Run

15 Power Clean + Push Jerk @ 115/75#

75 Double Unders

*Time Cap: 20 min total, and no more than 3 min spent on Double Unders each round.

Training July 22nd – 28th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Pullup Cycle: Week 1 Day 1

-then-

-In 7 minutes

Run 800m

Max Reps Toes to Bar in Remaining Time

-In 7 minutes

Run 400m

Find a 1RM Power Clean + Shoulder Press

-In 7 minutes

Run 800m

Max Reps Deadlift in Remaining Time @ heaviest load attempted during second portion of workout

*Score = TTB + Heaviest Successful Lift  + Deadlifts

*The idea is that when the clock beeps to start the third portion, whatever load is on your bar at the end of the second portion, you just leave it, and then use that load for the third portion. If you try to find a clever loophole with this rule, your coach will ensure it does not work out for you.

TUESDAY

Find a heavy load in the complex Power Clean + Jerk + Back Squat + Jerk

-then-

“Kutschbach”

7 Rounds:

11 Back Squats @ 185/125#

10 Jerks @ 135/95#

*Time cap: 30 min

WEDNESDAY

Bring a Friend Day!

Pullup Cycle: Week 1 Day 2

-then-

“Partner Viking Snatch”

Every Minute on the Minute for 12 Minutes

1st Minute: CFI Athlete: Row + As many Dumbbell Snatches as possible in remaining time

2nd Minute: Visiting Athlete: Row + As many Dumbbell Snatches as possible in remaining time

*Alternate in this fashion for 12 minutes

*Scored by team total Dumbbell Snatches

*Your first round is all right arm Dumbbell Snatches. Your next round is all left arm Dumbbell Snatches, and so on…

THURSDAY

Thursday Skill and Strength Day

EMOM 28

1st min: 40-sec Max Effort Handstand Walk

2nd min: 1 Stone to Shoulder

3rd min: 40-sec Max Effort Pistols

4th min: 1 L-Sit Rope Climb

FRIDAY

Pullup Cycle: Week 1 Day 3

-then-

“Jack Squat”

400m Run

21 Front Squats @ 135/95

21 Kettlebell Swings @ 70/53

400m Run

15 Front Squats

15 Kettlebell Swings

400m Run

9 Front Squats

9 Kettlebell Swings

SATURDAY

Find a 1RM Overhead Squat

-then-

3 Rounds:

10 Evil Wheels

15 Overhead Squats @ 105/70#

75 Double Unders

*Time Cap: 20 min total, and no more than 3 min spent on Double Unders each round.

Training July 15th -21st

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Front Squat Cycle Week 7 of 7

Find a 1RM Front Squat

Warmup

E1.5MOM for 5 Rounds

5-4-3-2-1 Front 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 Front Squat

-then-

E3.5MOM for 3 Rounds

1 Front 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

Test Max Effort Set of Strict Pullups

-then-

“Twist and Shout”

AMRAP 20

20 Floor Press @ 95/65#

30 Toes to Bumpers @ 95/65#

40 Squats

50 Double-unders

WEDNESDAY

“Eva”

5 Rounds

800m Run

30 Kettlebell Swings @ 70/53#

30 Pullups

*Time Cap: 50 min

THURSDAY

Clean Party 4.0

EMOM Until Failure

1 Clean

Start at 150/100# less than your 1RM clean, 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 only reset once. Upon your next miss after your 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 means you missed the lift and must reset by 20#. Scored by heaviest load achieved.

If you don’t survive at least 20 minutes then you owe a 5k penalty row after class–unless you started with the empty bar–in that case you are forgiven

FRIDAY

“Partner Kalsu”

EMOM until the team has completed 100 total Thrusters:

1st min: Partner 1: 5 Burpees + Thrusters in remaining time

2nd min: Partner 2: 5 Burpees + Thrusters in Remaining Time

3rd min: Partner 1:…repeat this sequence until your team achieves 100 total Thrusters

Barbell @ 135/95#

*Time Cap: 20 minutes

SATURDAY

Kettlebell Snatch 5RM EMOM Ladder

-then-

“Power Drill 4.0”

5 Rounds:

8 Box Jump Overs @ 24/20”

10 Handstand Pushups

12 Kettlebell Snatches @ 53/35#

*Time Cap:  18 min

Training: July 8th – 14th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Front Squat Cycle Week 6 of 7

Warmup Sets:

E1.5MOM for 5 Rounds

2 Front Squats

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

Working Sets:

E2.5MOM for 6 Rounds

2 Front 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:

2 sets x 12 reps (each leg) of Bulgarian Split Squats

Extra Credit:

3×12 Good Mornings @ 95/65#

TUESDAY

“Fight Club”

3 Rounds, For Total Reps:

1 Minute Thrusters @ 95/65 lb

1 Minute Power Cleans @ 95/65 lb

1 Minute Box Jump Overs @ 24/20”

1 Minute Pullups

1 Minute Row for Calories

1 Minute Rest

*This is like Fight Gone Bad, but harder. If you get 300 reps or more and get it on video, the workout creator, Ben Bergeron, will send you a free t-shirt. Bon Appetit.

Extra Credit/ Mandatory Fun:

“Bring Sally Up” with Shoulder Press @ 45/35#

WEDNESDAY

Find a 2RM Touch-and-Go Deadlift

-then-

“Uncle Rico”

4 Rounds

Run 400m

20 Deadlifts @ 185/125#

*Time Cap: 22 min

Extra Credit:

200m Zercher Carry with Sandbag @ Heavy AF

THURSDAY

Thursday Skill Day

EMOM 28

1st min: 10 Single Arm Dumbbell Overhead Squats

2nd min: 1-15 Handstand Pushups (Athlete’s Choice)

3rd min: 1-15 Toes to Bar (Athlete’s Choice)

4th min: 30s ME Triple Unders

FRIDAY

Find a 3RM Hang Power Clean + Push Press

-then-

AMRAP 20

3 Rope Climbs

10 Hang Power Clean + Push Presses @ 95/65#

20 Back Squats @ 95/65#

*After Back Squats you must move the bar to the front of your body before dropping it. If you drop it behind you at any point during the workout, perform 30 Burpees immediately. Doesn’t matter if you dropped it on purpose, on accident, God told you to do it, etc.

Extra Credit:

Accumulate 60 seconds of a Bridge Hold. Most of us cannot do this perfectly. That’s OK. Find a position that is doable and challenges your mobility and accumulate 60 seconds there.

SATURDAY

Find a 3RM Weighted Pullup

-then-

30-25-20-15-10

30’ Shuttle Sprint

Pullups

*Time Cap: 15 min

Extra Credit:

5 Rounds for time:

10 GHD Situps

10 Target Burpees

*target is a ring or pullup bar directly over your head at a height greater than or equal to your maximum reach with one hand.

Training July 1st-7th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Find a 1RM Power Clean + Push Jerk

-then-

“Grace”

For time:

30 Power Clean & Jerks @ 135/95#

*Push Jerk or Split Jerk is allowed during Grace, but Push Jerk is by far the better movement to use.

Extra Credit:

Tabata Shoulder Press @ 45/35#

8 Rounds

20 seconds work

10 seconds rest

*During the rest intervals the barbell must be held in the Shoulder Press starting position, but not touching your shoulders or chest. Yes. You have to just hold it there. Once you pick up the barbell to start, you will not put it down until all 8 Tabata rounds are over.

* If you take the bar off your shoulders during any rest interval, subtract 10 reps for each infraction.

*Scored by total reps completed.

TUESDAY

Front Squat Cycle Week 5 of 7

Warmup Sets

E1.5MOM for 5 Rounds

3 Front Squats

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

Working Sets

E2.5MOM for 6 Rounds

3 Front 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:

2 sets x 12 reps (each leg) of Bulgarian Split Squats

Extra Credit: 10…1

10 Strict Pullups

9 Strict Chinups

8 Strict Pullups

7 Strict Chinups…

WEDNESDAY

One Class at 9 am

“1775”

AMRAP 60 min

17 Power cleans @ 135/85#

75 Air Squats

After each round break down your bar. Carry the bar 200m away. Put it down. Return and get one plate. Carry it to the same spot, 200m away. Put it down. Return and get the final plate. Reassemble your bar and begin the next round.

Workout Demo

THURSDAY

Find a 1RM Hang Snatch

-then-

“Lucky 13”

In 13 minutes:

800m Run

40 Deadlifts @ 115/75#

30 Toes to Rings

20 Handstand Pushups

10 Hang Snatches @ 115/75#

AMRAP Bar Facing Burpees in Remaining Time

*Scored by total reps. (Run will not count as a rep)

Extra Credit:

400m Farmer’s carry @ 70/53# each hand.

FRIDAY

“Overhead Party”

EMOM

*Add 5 lbs each minute

1 Shoulder Press

-when you fail Shoulder Press, on your next minute move to-

1 Push Press

-when you fail Push Press, on your next minute move to-

1 Push Jerk

-when you fail Push Jerk, on your next minute move to-

1 Split Jerk

-when you fail Split Jerk, you are done-

Starting choices:

Rx+: 135/75

Rx: 115/65#

Gold: 95/55#

Silver: 75/45#

Bronze: 65/35#

Rules:

  1. Start light enough that you can survive at least 20 minutes (+100 lbs from starting weight).
  2. Fail to survive 20 minutes and you owe a 3000m penalty row after class. Bronze is excluded.
  3. Failing to get your lift done within the minute also requires a 3000m penalty row after class. So when you fail a lift and drop the bar on the ground, there’s no time for a pity party, because your partner is counting on you to help put the bar back on the rack quickly. So keep your head in the game and be a team player.
  4. Only one attempt per minute.

SATURDAY

Find a Max Distance Broad Jump

-then-

AMRAP 20

5 Chest to Bar Pullups

10 Wall Ball Shots @ 20/14#

15 Kettlebell Swings @ 53/35#

Extra Credit:

In 20 minutes work up to a Heavy 3-rep Back Squat

Training June 24th – 30th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Front Squat Cycle Week 4 of 7

Warmup Sets

E1.5MOM for 5 Rounds

4 Front Squats

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

Working Sets

E2.5MOM for 6 Rounds

4 Front Squats

*Continue building to find your 4RM. Once you find your 4RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.

Accessory:

2 sets x 12 reps (each leg) of Bulgarian Split Squats

*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps before hitting failure.

Extra Credit: Kroc Rows, 3 sets x 8 reps, each arm @ 125+/85+

TUESDAY

“Viola”

AMRAP 20

400m Run

11 Power Snatches @ 95/65#

17 Pullups

13 Power Cleans @ 95/65#

WEDNESDAY

“Fight Gone Bad”

3 Rounds

1 min Wall Ball Shots @ 20/14#

1 min Sumo Deadlift High Pull @ 75#/55#

1 min Box Jumps @ 20”/20”

1 min Push Press @ 75#/55#

1 min Row (calories)

1 min rest

Score is total reps.

THURSDAY

Thursday Skill Day

Snatch Party 5.0

EMOM Until Failure

1 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 means you missed the lift and must reset by 20#. Scored by heaviest load achieved.

FRIDAY

Partner Workout

“Wonder Bra”

For time:

Row 25/20 cal

30 Bench Press @ 95/55#

Row 25/20 cal

30 Bench Press @ 115/65#

Row 25/20 cal

30 Bench Press @ 135/75#

Row 25/20 cal

30 Bench Press @ 115/65#

Row 25/20 cal

30 Bench Press @ 95/55#

*All sets of 30 Bench Press are 10 close grip, then 10 normal grip, then 10 wide grip.

*Suggested loading: Can you take the heaviest weight in the workout and easily rep it for a set of 20 when fresh? Then do Rx. If that idea makes you uncertain at all, then choose Scaled. You can choose to be humble at the beginning when you choose your scale, or you can get humbled in the middle.

Time cap: 40 min

Partner 1 will complete the first series of Row/Bench Press at the starting/finishing weight while Partner 2 rests and acts as a spotter. Then Partner 2 will complete the same series while Partner 1 rests and acts as a spotter. The weight will then be changed and the sequence done again. Work your way up to the peak weight and then back down to the starting/finishing weight. Rower will be reset between each partner.

SATURDAY

Find a 1RM Thruster

-then-

2018 Regionals Event 6

For time:

4 Rope Climbs

16 Thrusters @ 155/105#

3 Rope Climbs

12 Thrusters

2 Rope Climbs

8 Thrusters

*Must achieve 205/130# or more for 1RM to go Rx on conditioning.

Training June 17th -23rd

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Front Squat Cycle Week 3 of 7

Warmup Sets

E1.5MOM for 5 Rounds

5 Front Squats

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

Working Sets

E2.5MOM for 6 Rounds

5 Front Squats

*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.

Accessory:

3 x Submaximal Set of Glute Ham Raises (GHRs)

*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps before hitting failure.

*If you cannot do at least 6 unassisted GHRs, have a partner spot you through 3 sets of 8 reps. If you can do more than 10 GHRs, add some weight.

Extra Credit: Kroc Rows, 3 sets x 8 reps, each arm @ 115+/70+

TUESDAY

“The Hulk”

AMRAP 20

Round 1:

5 Bench Presses, 115/45

5 Box Jumps, 12/8″

5 Deadlifts, 155/75

5 Box Jumps, 12/8”

Round 2:

5 Bench Presses, 135/55

5 Box Jumps, 16/12″

5 Deadlifts, 185/95

5 Box Jumps, 16/12”

Round 3:

5 Bench Presses, 155/65

5 Box Jumps, 18/14″

5 Deadlifts, 205/125

5 Box Jumps, 18/14”

Round 4:

5 Bench Presses, 175/75

5 Box Jumps, 20/16″

5 Deadlifts, 225/145

5 Box Jumps, 20/16”

Round 5:

5 Bench Presses, 195/85

5 Box Jumps, 24/20″

5 Deadlifts, 255/155

5 Box Jumps, 24/20”

Round 6:

5 Bench Presses, 205/95

5 Box Jumps, 30/24″

5 Deadlifts, 275/175

5 Box Jumps, 30/24”

Round 7:

5 Bench Presses, 225/105

5 Box Jumps, 34/26″

5 Deadlifts, 315/205

5 Box Jumps, 34/26”

Round 8:

5 Bench Presses, 245/115

5 Box Jumps, 38/28″

5 Deadlifts, 365/225

5 Box Jumps, 38/28”

Round 9:

5 Bench Presses, 265/130

5 Box Jumps, 42/32″

5 Deadlifts, 405/255

5 Box Jumps, 42/32”

Round #10

5 Bench Presses, 285/145

5 Box Jumps, 46/36″

5 Deadlifts, 455/275

5 Box Jumps, 46/36”

*This workout was created by Scott Shirley of Golden Ape CrossFit HSV. The objective is to complete 5 rounds. You can start on any round you want, with the goal of completing the 5th round after your starting round. Rx for this workout will mean starting on the 6th round and completing the 10th and final round. You will have a spotter/loader assigned who will assist you through the ladder. Then when you are done, your spotter will go in a second heat and you will assist. You will share barbells, racks, sweat, and possibly blood. It will be 40 minutes of pure, beautiful, iron-slinging chaos. Embrace it.

WEDNESDAY

Find a 1RM Behind the Neck Split Jerk

-then-

“The Corps”

5 Rounds

400m Run

25 Pullups

*Time Cap: 22 min

Extra Credit:

3 sets x 12 reps

Snatch Grip, Stiff-Leg Deadlift @ moderate

THURSDAY

Thursday Skill Day

Every 90 seconds for 6 Rounds

1st 90 sec: 30’ Yoke Carry

2nd 90 sec: 30’ Handstand Walk

3rd 90 sec: Accumulate 15 sec of L-sit Hold on the Rings

*Work up to a maximal load on the Yoke Carry. Until you’ve well-exceeded your maximum Back Squat load on the Yoke Carry, you aren’t even close to being at maximal load, so keep adding.

FRIDAY

“Paper Clip”

For time:

100 Double Unders (max 3 minutes allowed)

-then-

40-30-20-10

Toes to Rings

Kettlebell Swings @ 70/53#

Time Cap: 20 min

Extra Credit:

3 sets x 8 reps

Dumbbell Z-Press @ Heavy as Possible

*  This is a strict Dumbbell Press done seated on the floor with legs extended in front of you. If you find yourself falling off balance, squeeze your butt and your abs tightly and hold the squeeze as you press.

SATURDAY

Find a max in the complex: 3-sec Pause Back Squat + Back Squat

(Partner counts the pause, not the squatter)

-then-

“Rowing Kalsu”

For time:

Row 100/80 calories

Every minute, starting at 0:00, perform 5 burpees over the rower

Time Cap: 15 min

*You may not change scales once you begin. You either finish, fail to complete the required burpees each minute, or hit the time cutoff.