5 Straight Leg Deadlifts
5 Good Mornings
5 Back Squats
5 Front Rack Elbow Rotations
5 Front Squats
Every :90 x 5 RNDs (7:30)
3 Hang Power Clean
Build to heavier than workout weight
4 RNDs
400m Run
14 Wall Balls
7 Hang Power Cleans
Rx: 115/85
Time cap: 20m
– Focus on barbell cycling when tired
– Pick weight can do 7 cycled power clean when fresh.
“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.”
– Steven Hawking
Build to a heavy 5
3 RNDs
10 Burpees
10 KB Swings – (L)
5 KB Snatches – (L)
10 KB Swings – (R)
5 KB Snatches – (R)
Rx: 35/26
Rx+: 53/35
– Complete all reps on one arm before moving onto the other.
Finisher if time:
Superset:
3×20 DBL DB Bicep Curls
3×20 Band Tricep Push-Downs
“Action is the fundamental key to all success.”
– Picasso
Every :90 x 5 RNDs
2 Strict HSPU + 2 Kipping HSPU
+ 10s Hold against wall
If can kip but cannot strict:
-2 Full negatives to floor + 2 HSPUs
If cannot kip or strict
-pick a variation to complete 4-5 strict HSPU reps
“Midline Meters”
For Time:
200 Row
50 Sit-ups
400 Row
50 Sit-ups
800 Row
50 Sit-ups
1,000m Row
EMOM x 7min
1 Power Snatch
@ 75%-80% 1rm
-Build to Medium/heavy weight and hold across.
-Clean Lock outs.
21-15-9
Power Snatch
TTB
95/65 or 70% of above
TTB sub Hang knee raise / V-up
“Action is the fundamental key to all success.”
– Picasso
Back Squat 2 for 4
Every 2m x 8 RNDs (16min)
– Build to your heavy 2 or 3 from last week and hit for 4
– Same weight across all work sets
– No history: pick moderate weight can squat well for 4
AMRAP: 8min
3 Power Clean
6 Front Squat
9 Box Jumps
Rx: 115/85 – 24″/20
Rx+: 135/95
-pick weight can Front Squat for 6 unbroken
“I was complaining I had no shoes, until I met a man who had no feet.”
– Confucius
Push Jerk 2 for 4
Every 2m x 8 RNDs (16min)
– Build to your heavy 2 or 3 from last week and hit for 4
– Same weight across all work sets
– No history: pick moderate weight can move well for 4
“Ring’n the Devil”
3 RNDs
10 Ring Rows
5 Ring Dips – Strict / Banded
10 DBL DB Push Press
5 Devils Press
Rx: 35/26
Rx+: 50/35
TABATA: Glute Warm-up
(:20 on / :10 hold x 8 RNDs)
Single-Leg Glute Bridges
– Alternate legs e/RND
– :10 Hold at top
– Keep the hips from swaying
“20/20 Vision”
3 RNDs
200m Run
20/20 KB Swing: 1-arm
20/20 KB Push Press: 1-arm
20/20 KB Swing Snatch: 1-arm
KB: 35/26
– 1-arm Swing, Push Press, Snatch
– Can switch every 5 reps
– Must completely all reps before next movement
– Can sub Dumbbell
– 200m to Green Scaffolding
Finisher if time:
2-3×20
Band Tricep Push-downs
DB Hammer Curls
Band Pull Aparts
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose.
Decisions = Destiny.
Open Workout: 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
–rest 1 min–
15 front squats
30 chest-to-bar pull-ups
15 thrusters
–rest 1 min–
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95/65
Time cap: 15 min.
21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)
Tired Gymnastics: x 5 RNDs
In 1 minute:
5 Burpees
20 DU / 40 SU
Max HSPU
-Rest 1 min
– Go FAST on Burpees and DU
– Any style HSPU (Kipping, Strict, box, piked)
– Score max Reps of HSPU
“Pulling Pushups”
Buy-in: 150 DU / 300 SU
50 Row cal
40 Hand-Release Push-ups
30 Single-leg V-ups
50 cRow
40 Single leg V-ups
30 Hand-Release Push-ups
50 Row cal
Time cap: 25min
– Alternating the straight leg V-ups
“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis
We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.
When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.
Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.
True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.
Build to heavy in 14min:
1 Snatch high pull +
1 Power Snatch +
1 OHS
-Aim for 6 sets building in weight.
“Going Vertical Mav”
7 RNDs
5 TTB
5 Power Snatch (95/65)
5 Overhead Squats
– Pick weight to go unbroken in Snatches and OHS.
