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

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.

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

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.

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.

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Front Squat Cycle Week 2 of 7

Warmup Sets

E1.5MOM for 5 Rounds

6 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

6 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.

TUESDAY

Skill Work on Handstand Walking

-then-

In 7 minutes complete as much of J.T. as possible

21-15-9

Handstand Pushups

Ring Dips

Pushups

Rx+: Use the high rings

-Rest Exactly 1 Minute, then-

“7 Minutes of Mary”

AMRAP 7

5 Handstand Pushups

10 Pistols

15 Pullups

*Scored by total reps. If you complete J.T. within 7 minutes, you receive a 30 rep bonus added to your total score, and you may rest until Mary begins.

WEDNESDAY

Individually, for time:

400m Run

25 V-Ups

30 Wall Ball Shots @ 20/14#

50 Kettlebell Swings @ 70/53#

30 Wall Ball Shots

25 V-Ups

400m Run

Time Cap: 20 min

-then-

For Completion:

Partner 800m Fireman’s Carry. Switch partners as desired until you complete 800m.

V-Up Demo

THURSDAY

Thursday Skill Day

EMOM 28

1st min: 1 Power Clean + 3 Squats

2nd min: 1 Legless Rope Climb

3rd min: 1 Single Arm Dumbbell Clean and Jerk

4th min: 30s ME Triple Unders

*Build to a max for the day in each movement. If you have tried to increase your load and have failed, complete the EMOM using the heaviest load you can still successfully move.

FRIDAY

“McGhee”

AMRAP 30

5 Deadlifts @ 275/185#

13 Pushups

9 Box Jumps @ 24/20”

*Today’s hero workout will be done outside. Eat and hydrate properly. Bring any gear you may need.

Extra Credit: 3 sets x8 reps Bulgarian Split Squats (each leg) @ 70/53#

SATURDAY

Find a 1RM Bear Complex

Bear Complex is: Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press

-then-

AMRAP 15:

1 Bear Complex at 70% of above

150m Run

2 Bear Complexes

150m Run

3 Bear Complexes

150m Run

…

*Add one additional Bear Complex every round until 15 minutes have elapsed. Scored by total number of Bear Complexes.

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

“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.

TUESDAY

Front Squat Cycle Week 1 of 7

Warmup Sets

E1.5MOM for 5 Rounds

7 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

7 Front 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:

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.

WEDNESDAY

Bring a Friend Day!

Skill Work on Rowing and Hang Power Cleans

-then-

“Viking Curl”

Every Minute on the Minute for 12 Minutes

1st Minute: CFI Athlete: Row + As many Hang Power Cleans as possible in remaining time

2nd Minute: Visiting Athlete: Row + As many Hang Power Cleans as possible in remaining time, up to a maximum of 8 reps

*Alternate in this fashion for 12 minutes

*Scored by team total Hang Power Cleans

THURSDAY

Bowling Party Tonight at Stars and Strikes!

Find a 1RM Clean and Jerk

-then-

“Karen”

For time:

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

FRIDAY

“Eddie Hall and Oates”

10 Rounds:

150m Run

2 Deadlifts @ 405/255#

*Time Cap: 20 min

*You will likely share a barbell with one or more athletes. It’s just 2 reps. It’ll be OK.

SATURDAY

“Jaime Lannister”

For time:

5—10—15—20—25

Overhead Squats @ 95/65#

Push Press @ 95/65#

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

*9 am class only*

“Murph”

1 mile Run

100 Pull

200 Push ups

300 Squats

1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

RX+ = with a vest.

RX = without a vest

TUESDAY

Find a 1RM Power Clean

-then-

“Zodiac”

EMOM 18 (6 Rounds)

Station 1: Within 1 minute Row 200/170m as fast as possible

Station 2: Within 1 minute Accrue 20s L-sit Hold

Station 3: Rest 1 minute

*Scored by total rowing time. Add each of your 200m rowing intervals. Round to the nearest .1 seconds. If you fail to accrue 20 seconds of L-sit during the round, add 60 seconds instead of your actual row interval.

WEDNESDAY

Test 1RM Bench Press

-then-

Test 1RM Front Squat

*Front Squat Cycle Starts Next Week!

THURSDAY

Find a 3RM Touch-and-Go Snatch

-then-

“Snake Bite”

21-15-9

Snatch @ 95/65#

Chest to Bar Pullups

Extra Credit:

“Trappalachian Mountains Complex”

1 Round for Max Muscle Snatches

10 Snatch Grip Stiff-Leg Deadlift

10 Hang Snatch High Pulls

Max Effort Hang Muscle Snatches

Barbell @ 75-115 / 55-85

FRIDAY

“Slasher”

AMRAP 10:

50 Dumbbell Power Snatches, alternating @ 50-55#/35-40#

40 Burpees

30 Toes to Bar

20 Handstand Pushups

-rest exactly 2 minutes, then-

Every 75 seconds for 8 rounds:

1 Clean + Split Jerk, working up to a 1RM

*You will perform a Clean + Split Jerk during every interval, even if you find your max before round 8.

SATURDAY

” Strongman Triplet”

3 Rounds

400 m Sandbag Run @ 95/65#

200 m Pinch Carry @ 25#/15# bumper each hand

6 Atlas Stone to Shoulder @ 173#/112#

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Bench Press Cycle Week 5 of 6

Warmup Sets

E1.5MOM for 5 Rounds

2 Bench Press

*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 Bench Press

*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:

3 x 8 (each arm) Kroc Rows @ As Heavy As Possible. No, not that one. Heavier. Not that one either. Yes, that one. Yes, really.

Extra Credit:

Spend 25 minutes working up to a heavy 5-rep Back Squat.

TUESDAY

“Jerry”

Run 1 mile

Row 2K

Run 1 mile

*Time cap: 35 min

Extra Credit:

Reverse Plank Slide for 70’

WEDNESDAY

“Smooth Criminal”

AMRAP 15

60 Double Unders

30 Wall Ball Shots

15 Deadlifts @ 245/165#

-rest exactly 2 minutes, then–

EMOM 10

1 Power Clean + 2 Push Jerks

*Everyone’s first minute is with the empty bar. Then build up to a 1RM as you progress through the EMOM.

Extra Credit:

Zercher carry a heavy sandbag 200m. It should be heavy enough that you have to drop the sandbag at least once, but not so heavy that you drop it more than 3 times. A friend can help you load the sandbag onto your arms.

THURSDAY

Bring a Friend Day!

“Road Warriors”

With a partner, complete the following work, dividing it between partners as desired:

-2000m Row

-150m Walking Lunges / Kettlebell Overhead Carry*

-100 Russian Kettlebell Swings @ 53/35#

-40 Burpee Pullups

*Time Cap: 25 min

*One partner must have kettlebell held overhead for other partner to lunge forward.

Extra Credit:

Spend 25 minutes working up to a heavy 3-rep Front Squat

FRIDAY

Work up to as heavy a Deadlift as possible within the allotted time

-then-

“Pulling JT”

21-15-9

Strict Pullups

Bent over Rows @ 185/125#

Hang Snatch High Pulls @ 185/125#

*Rx+: 21-18-15-12-9

*Time Cap: 20 min

SATURDAY

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 is the same as missing the lift. Scored by heaviest load achieved.