Tuesday:

15m - dynamics

10m - OHS mechanics

12m EMOM:

1- 10 OHS at light weight (perfect reps)

2- 40s of dubs/dubs practice

3- 20 V-Ups (scale appropriately to finish under 40s) 

Remaining time - shoulder mobility/stretching

**IF YOU DID MURPH, YOU ARE REQUIRED TO DO THE FOLLOWING:

Warm up with the class

-then-

Row a 2k at 75% effort

-then-

Do all of the mobility and stretching

A. Dynamics

B. Movement Prep

C. 3RFT:

500m Row

20 TTB

10 S2OH 135/95

*12m time cap

A. Dynamics

B. Movement Prep

C. "Nancy" - 5RFT:

400m Run

15 OHS 95/65

A. Dynamics

B. Movement Prep & Kipping Clinic

C. 16m amrap:

50 Box Jumps 24"/20"

40 Thrusters 95/65

30 Bar Over Burpees

20 Chest to Bar Pull Ups

A. Dynamics

B. Clean Review

C. 1RM Clean - 15m(ish) to establish

D. 7m amrap
3 Power Cleans 185/125

9 Push Ups

Test day!!!

20m - 1rm Back Squat

FT - Mile Run

Today’s workout will be done in memory of Aveline, Janessa’s angel. We will be doing it yearly around this time as a gym.

15m – Dynamics

20m – Movement Prep

“Aveline” – FT with a partner, partition work as needed – runs are done together:

800m Run

30 Squat Snatches 135/95

800m Run

30 Squat Clean & Jerks 135/95

800m Run

5 Rounds of “Mary” – 5 HSPU, 10 Pistols, 15 Pull Ups

800m Run

15m – Dynamics

15m – Handstand Drills & HSW Practice

Once we get athletes comfortably kicking up to the wall ‘normally’, make use of any of the following drills:

• Nose to Wall Holds to improve positioning & be more relatable to how a HSW should feel
• Partner spotting HSW in free space
• Wall Walks for shoulder and core strength
• Kick Ups 6’ away from the wall, and then HSW to the wall

In Teams of 3 – 3 rounds for reps, 1m per station:

• WBS to 10’ Target
• HSW (scaled with wall walks)
• Dubs

There’s no need to keep score today because it would get hectic and waste time that could be spent on FITNESS. Just encourage athletes to push hard and have fun with friends!

Remaining time – shoulder mobilit

10m – Dynamics

15m – Snatch Review & Build Up

15m Clock:

• Every 30s for 10m – 1 Full Snatch (as heavy as possible but still technically sound – will stay at same weight) anywhere from 75-90%
• EMOM for 5m – 1 Full Snatch (ascending to heavy single by feel)

6m AMRAP:

6 Bar Over Burpees*

6 Deadlifts @ last snatch weight

*Competitors will do Box Facing Burpee Box Jump Overs 24”/20” with no contact

10m – Dynamics

10m – KB Hang Snatch

10m – Pistol & sHSPU Scaling

Cash In - 1k Row

3RFT:

28 Pistols (alt)

14 Strict HSPU

7 KB Hang Snatches per arm 32kg/24kg

*15m time cap

15m – Dynamics & Squat Review

20m – Back Squat

• Heavy 5-3-1

FT:

800m Run

-1m rest-

400m Run

-1m rest-

200m Run

15m – Dynamics

15m – C&J Review

15m – Build to a heavy Clean & Jerk Triple

Remaining time – shoulder mobility

15m – Dynamics

Core Work – 6m amrap for Quality:

10 V-Ups

10 Supermans

10m – Movement Prep

12m amrap:

10 KB Front Racked Lunges 32kg/24kg

15 Russian KBS 32kg/24kg

50 Dubs

15m – Dynamics

15m – Movement Prep & Scaling

We can run 2 heats of the workout today (one at 0, the other at the 6m mark) to allow more space on the pull up rig!

6m amrap:

25 WBS

20 Pull Ups

-1m rest-

7m amrap:

20 Pistols

10 Power Cleans 115/80

15m – Dynamics

15m – OHS Review & Build Up

4RFT:

15 Box Facing Burpee Box Jump Overs 24”/20”

OHS 225/155

*The OHS reps go 10/8/6/4. 

Remaining time – shoulder mobility – puppy dog pose, twisted cross, lax ball work.

15m – Dynamics

5m – Movement Prep/Scaling Chat

10m EMOM:

E – 3 Strict MUs (scaled with strict CTB or Pull Ups – add load if necessary)

O- 7 Strict HSPU (scaled with strict push-ups – add load if necessary)

15m – Deadlift Review & Build Up

MetCon - 3 Rounds every 4 Minutes:

400m Run

5 Deadlifts @ 80%

*Score is load, not time for the intervals, to encourage quality of movement > speed!

**At the 12m mark, you will run a 400m FT!

15m – Dynamics

10m – Snatch Mechanics

15m – Establish a heavy:

• Snatch + Hang Snatch

MetCon – “Squat Isabel” – FT:

30 Squat Snatches 135/95

*6m time cap

The first scaling option will be the Rx movement (squat snatches) at a reduced weight. If an athlete

cannot safely perform a squat snatch, then they may do 30 power snatches.

15m – Dynamics

10m – Ring Kipping Drills

FT:

400m Run

18 Muscle Ups

400m Run

15 Muscle Ups

400m Run

12 Muscle Ups

*18m time cap

**With every broken set, athletes will do a 200m penalty run.

Scaling Option for Rx Athletes – Muscle Ups 10/7/4.

Scaling today for athletes not doing muscle ups will be 1:1 CTB pull ups/Pull Ups, or Ring Rows AT A

CHALLENGING DEPTH! Athletes should pick a movement that they can do almost all unbroken, but it will

be a challenging set.

15m – Dynamics

10m – Barbell Prep

10m – Kipping HSPU Clinic

MetCon – “Gymnasty Heavy DT” - 5RFT:

12 Deadlifts 205/145

9 Hang Power Cleans 205/145

6 Kipping HSPU 9”/6”

*Rx for the men is 2x45lb plates + 1x25lb plate per side, females is 2x35lb plates.

**15m time cap

Scaling for the day is Rx, no deficit kipping hspu, and then a pushup variation that is challenging for the athlete (add rings, add load, etc). If they are doing kipping HSPU of any

variation, then the barbell load can be moderate.

15m – Dynamics

5m – FS Review

15m – Front Squat:

• Establish a heavy 5-3- 1

MetCon - 7m AMRAP:

8 Alt. Leg Weighted Pistols 24kg/16kg

10 Burpees

*Scaling for today will be as follows – Rx, non weighted pistols, goblet squats. For the goblet squats

athletes may pick a challenging KB to hold and will do 8 reps total.