15m – Dynamics
10m – Muscle Up Transitions on low rings
10m – Pistol Scaling & Brief HPC Review
MetCon – “Nasty Girls”
3RFT:
50 Air Squats
7 Muscle Ups (1:1 Pull Ups)
10 Hang Power Cleans 135/95
*Competitor’s will do Nasty Girls V2 – 3rds of 50 pistols (alt), 7 muscle ups, 10 hang power cleans 175/115
**16m time cap
15m – Dynamics
10m – Double Under Drills
10m – S2OH Review
MetCon – 9m amrap:
10 S2OH 135/95
20 V-Ups
40 Dubs
Remaining time – Mobility for Shoulders (puppy dog pose, twisted cross)
15m – Dynamics
15m – Movement Prep
5 Rounds every 4m (20m clock):
5 Squat Clean 225/155 (scaling about 65% of 1RM)
10 Box Jump Overs 24”/20”
20 WBS 20/14lb to 10’/9’ (UNBROKEN!!! Scale load appropriately)
Remaining time – Mobility for Legs!
15m – Dynamics
10m – Movement Prep
MetCon – “Jackie”
FT:
1,000m Row
50 Thrusters 45/35
30 Pull-Ups
*10m time cap
**Competitor’s will do “Sumo Jackie”-
1,000m Row
50 Thrusters 95/65
30 CTB Pull Ups
*Same time cap
15m – Dynamics
10m – Snatch Review
12m – Establish a heavy complex:
This complex is very technical, and I don’t expect it to get super heavy. Technique > load today 100%, especially because M & W this week are rough! Things to focus on when coaching the pocket snatch:
The biggest FLAWS we are looking to avoid today (all of which result in losing the bar forward/jumping forward):
6m amrap:
10 Burpees (full extension, no jump)
10 Box Jumps 30”/24”
15m – Dynamics
5m – Strength Work
10m – Deadlift Review & Build Up
MetCon – 3RFT:
400m Run
12 Deadlifts 315/205 (70% of 1RM is maximal loading for today)
12 Strict HSPU
*10m time cap
15m – Dynamics
20m - Movement Prep
2RFT:
800m Run
25 Alt. Steps OH Plate Lunge 45lb/25lb
20 CTB Pull Ups
15 Hang Squat Snatch 135/95
*20m time cap
15m – Dynamics
10m – Split Jerk Review
15m – Max Rack Jerk
MetCon – 10m amrap in teams of 3:
10/8 Cal Row Sprint
*The row for this workout is an absolute, full effort, all out sprint. It should be no more than 20-25s per athlete.
15m – Dynamics
Accessory – 3rds every 4m:
90s Plank Hold (add load if possible)
6 Good Mornings @ 25% of 1RM Back Squat
*rest remainder, about 90s ideally.
7m amrap:
15 TTB
20 Russian KBS 32kg/24kg
40 Dubs
15m – Dynamics
15m – Heavy Back Squat Triple with 3s Pause
10m – Movement Review
12m amrap:
400m Run
10 Burpees to a 45lb plate (no extension required – the extension requirement is both feet on the plate)
Max sHSPU
*Score for the day is total sHSPU.
Scaling for today will be the following orders – sHSPU, kHSPU, push-ups on toes, push-ups on knees. These are unbroken, constant movement, sets. Tell athletes that there will be no resting on your head for the kHSPU, or in a plank for the push-ups. We want fast, consistent movement, sets.
10m – Dynamics
15m – Clean & Jerk Review
15m – Establish a heavy single clean & jerk
MetCon – 5m amrap:
Power Clean & Jerks @ 70% of 1RM for the day
15m – Dynamics
15m – Movement Prep
4 Rounds, starting every 6 minutes (24m clock):
400m Run
30 WBS 20/14lb
15 TTB
*Rest remaining time. Scale appropriately so at least 1 minute of rest is had each round!!!
Mobility in remainder of class
15m – Dynamics
10m – Deadlift Coverage
Regionals 13.5 – FT:
21-15-9
Deadlifts 315/205
Box Jumps 30”/24”
*8m time cap
**Athletes are not allowed, I repeat, not allowed, to go above 60% of their 1RM deadlift for this workout.
Cash Out – accumulate 50 strict HSPU (or standard pushups, knee push-ups) in non maximal sets.
15m – Dynamics
10m – OHS Prep
10m – Muscle Up Ring Kipping Drills
FT:
12-9-6-3
Muscle Ups (scaled 1:1 CTB or Pull Ups)
OHS 135/95
*after each set of MU + OHS, perform 50 double unders.
*12m time cap
15m – Dynamics
15m – Scaling Review
On a 10m clock:
1k Row
*In remaining time, perform an amrap of 20 Pistols, 7 Hang Power Cleans 225/155.
15m – Dynamics
5m – BS Review & Dip Scaling
Strength – 15m supersets:
FT:
50 TTB
30 Thrusters 115/75
*6m time cap
15m – Dynamics
Team Workout – 20m amrap:
P1 - 800m Run
P2 – Rowing for Cals
P3 – Rest
*The 800m run controls the switch. While partner 1 is running an 800 sprint AFAP, P2 is rowing for cals.
Person 3 is resting. When P1 gets back from their run, athletes rotate in order through the stations. The
person who just got back from their run will immediately begin rowing, the person resting will begin an
800m run, and the person who was rowing will go to rest. There will be a 20m clock and athletes will
accumulate as many:
Score 1 – number of 800s
Score 2 - Cals
15m – Dynamics
15m – Scaling & FS Review
to be a pressing stimulus as well, so let’s press in a different plane for the SHSPU. FS are moderate
weight, and an easy clean for sure – no more than 60% of an athlete’s Front Squat max.
FT – Regionals 14.4:
21-15-9-6-3
Strict HSPU
Front Squats 195/125
Bar Facing Burpees
*20m time cap
15m – Dynamics
10m – Clean Deadlift Review
Strength – 15m:
3RFT:
60 Dubs
30 Russian KBS
15 CTB
*9m time cap
15m – Dynamics
12m – Hang Snatch Review
12m – Establish a 2RM Hang Squat Snatch
MetCon – 6m amrap:
7 OHS 135/95
7 Box Jump Overs 30”/24”
*Weight today should be light to moderate.
15m – Dynamics
15m – Clean Review & build up to 70-75%
10m EMOM @ 70-75%:
FT:
1 Mile Run
15m – Dynamics
15m – HSW Drills
10m – Kipping Clinic
MetCon – 8m amrap:
25’ HSW (half of the gym) – scaled with 3 wall walks
12 TTB