“What looks like talent is often careful preparation. What looks like skill is often persistent revision.”
– James Clear
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
– Barbells 45/35
-Back Extensions / Sub BB Good Mornings
– 1 pood = 36# /. 36/26 KBs
“The goal is not to be perfect by the end. The goal is to be better today.”
Deadlift 5 Rep max – 18min
– On your own pace
– Take 2-3 min rest between 5 RM attempts.
– No history: Build slowly to a Good Technique 5 Rep max
– GRO – Good Reps Only
– Don’t force the reps – if you have it or you don’t – be smart and be safe.
“Lolli Pops”
10 KBS + 5 HR Push-ups + 10 V-ups
15 KBS + 5 HR Push-ups + 15 V-ups
20 KBS + 5 HR Push-ups + 20 V-ups
25 KBS + 5 HR Push-ups + 25 V-ups
30 KBS + 5 HR Push-ups + 30 V-ups
Rx: 53/35
Rx+: 70/53
Time Cap: 11min
– Russian Swings to Eye-level
– V-ups & KBS follow same rep scheme
– 5 HR Push-ups between
V-ups:
– Keep legs together and aim for shins
– Sub Knee tucks
“The grass isn’t greener on the other side. The grass is greener where you water it.”
Push Jerk 5 Rep max
– On your own pace
– Take 2 min rest between 5 RM attempts.
– Build to your heavy 4 from last week and hit it for 5.
– If completed 4 for 5 – Congrats you PR’d!! You have 1 more attempt to add some weight.
– No history: Build slowly to a 5 Rep max
– GRO – Good Reps Only
– Don’t force the reps – you have it or you don’t – be smart and be safe.
Max Effort 500m Row
For Time:
2,000/1,600 Meter Row
Then
10 Rounds of “The Chief” (155/105)
1 Round of “The Chief”:
3 Power Cleans
6 Push-Ups
9 Air Squats
Time Cap: 25min.
-Pick weight can cycle 5 Power Cleans when fresh
“The purpose of pain is to move us in action, not to make us suffer.”
– Tony Robbins
– Add 5# to last weeks 5 for 4 reps
– Last set of 2 is drop set at lighter weight for good form
– Do 10 PVC Pass Throughs on rest.
“Pull & Push”
EMOM x 8 Rnds (8min)
4 Pull-ups / Strict / Band Assist
4 Burpees Box Jump Over – Box Facing
Rest remaining the minute
Simple pull / push combo. The burpee are going to really tax the pull-ups. Pick speed you can be consistent.
-A Pick band can do 6-7 when fresh
Summer Finisher:
2×25 Banded Tricep Push Downs
2×25 Bicep Curls
Every :90 x 5 RNDs
– Pick scale can do 3 reps minimum
– Large range depending on Athlete
– Sets should be close to failure but not
– If can do 5 reps strict – do deficit
3 RNDS TOTAL of 3 AMRAPS – (18min)
:60s Move 1
:30s Move 2
AMRAP
A1: Double Unders / Single Unders
A2: Ring Rows
-rest :30
AMRAP
B1: Mtn. Climbers
B2: V-Ups
-rest :30
AMRAP
C1: No Push-up Burpees
C2: Dips – (can Kip)
-rest :30
-Move through each station one after the
other. As then Bs then Cs
-Repeat entire circuit 3x
“Problems are simply opportunities in work clothes”
Every 2m x 6 RNDs (12min)
Build to a moderate 2 in 6 RNDs
– After heavy 2, take some weight off and hit some drop sets at lighter loads to reinforce good movement patterns.
“Pulling Daisy”
Every 2min x 4 RNDs (12min)
250/200m Row Sprint + Max
-Rest: 1:00
R1: Max Deadlifts @ 60% Above
R2: Max Push-ups
R3: Max Wall Balls
R4: Max V-ups
Score is total reps accumulated for all movements.
“Action is the fundamental key to all success.”
– Picasso
Push Jerk 2 for 4
Every 2m x 7 RNDs (14min)
– Adding volume to heavy load
– Same weight across all work sets
– No history: pick moderate weight can move well for 4
– Good Reps Only (GRO)
Two-4-Two
200m Run
2 HSPU – strict
2 Swing + 2 Clean + 2 Snatch – left
2 Swing + 2 Clean + 2 Snatch – right
400m Run
4 HSPU – strict
4 Swing + 4 Clean + 4 Snatch – left
4 Swing + 4 Clean + 4 Snatch – right
200m Run
2 HSPU – strict
2 Swing + 2 Clean + 2 Snatch – left
2 Swing + 2 Clean + 2 Snatch – right
Rx: 53/35
Time cap: 10min
– Introducing longer KB complexes
– Pick weight to hold onto the KB for the entire complex.
– HSPU scale: Piked Push-ups or Negatives
“Leadership by Example”
Back Squat: 2 for 4
Every 2m x 8 RNDs (16min)
– Increasing volume at same heavy load
– Same weight across all work sets
– No history: pick moderate weight can squat well for 4
“Franish”
12-10-8-6-4-2
DBL DB Thrusters
TTB
Rx: 50s/35s
Time cap: 11min
– KB or DB on the Heavier Side-able to do 5 reps when fresh
– TTB sub V-up
– Need to be able to do 3-5 TTB/V-up
