March 1st, 2017

A. Strict HSPUs x 3-5 reps x 3 sets (work on different hand positions each set)
B. Kipping HSPUs x 5-7 reps x 3 sets (work on different hand positions each set)
C. Bar Muscle Ups x 10-12 total reps, in sets of 2-3, working on catching with straight arms

5 minutes @80%:
3 OHS @135/95
4 Ring Muscle Ups
24 Double Unders

Rest 5 minutes

5 minutes @80%:
3 Power Snatch @135/95
7 Cal AB

**Treat both of these amraps as skill work; just move and breathe, focus on good positions and statying calm.


February 28th, 2017

Activation Work
A1. Front rack pump throughs x5-10/side x2
A2. PVC elbow touches x5-10 x 2
B1. Quadruped hip rocks x30 seconds/side x 2
B2. Hanging shoulder blade circles x 10-15 x 2
C1. Tempo goblet squats x 3-5 x 2
C2. Prone Overhead PVC Press x 5-10 x 2

A. Back Squat; 50%x2; 60%x2; 70%x2; 80%x2
B. Split Jerk; 50%x2; 60%x2; 70%x2; 80%x2

Against a 60-second clock:
80ft Sandbag Carry (40ft down and back) @ 150
Row for Max Meters @95% in remainder
Rest 2 minutes
x 5 sets

10 Hollow Rocks + 10 V-ups + 10 Tuckups + 10 second hollow hold x 3 sets

February 27th, 2017

Activation Work
A1. BB hip thrusters x8 x2
A2. 1/2 kneeling banded face pulls x6-8/side x 2
B1. Feet elevated ring rows x8 x2
B2. Single Leg KB Deadlift 6/side x 2
C. Prone I.Y.T x 2×10 per movement

A. Strict MU x 2 reps OTM x 5
B. HS Walk x 50ft x 4 (OT90 seconds is the goal here)

A. Hang Snatch from Below the knee (1-second pause here); 50%x3; 60%x3; 70%x3; 80%x1x2 – focus on being aggressive in the turnover here

For time:
Clean & Jerks @185/115
Rope Climbs

Rest 10 minutes

2 rounds for time of:
200 Meter Run
15 Thrusters @95/65

February 25th, 2017

*For the Open, you guys are good to follow the Performance track on Saturdays, or I will add in some specific work for you if it’s not already in the class program.

If you are planning on doing this again on Monday, I would recommend taking it easy on Saturday, and possibly coming in on Sunday or Monday morning for some movement prep and to break a sweat.

Good luck to all of you this week!


February 21st, 2017

A. Power Clean from Blocks (w/ pause in catch); 50%x2; 60%x2; 70%x2
B. Power Clean from Blocks; 80%x1x3; 85%x1x3

OH Yoke Walk x 50′ x 3

90 Second Row @7-10 seconds slower than 500m TT
Rest 90 seconds
60 Second Row @3-5 seconds slower than 500m TT
Rest 60 seconds
30 Second Row @ near max effort
Rest 2 minutes
x 3

February 20th, 2017

A. Snatch; 50%x3; 60%x3; 70%x3; 80%x3 singles (rest 10 seconds between each) x 2 sets
B. Clean & Jerk; 60%x3; 70%x3; 80%x3 singles (rest 10 seconds between each) x 2 sets

12 Minute AMRAP:
15 Calorie Row
10 Clean & Jerk @115/75
5 Ring Muscle Ups

Immediately into…

8 minutes to build to a heavy single Front Squat (from the rack)

*Sub for 5 MUs is 10 CTB + 10 Ring Dips