August 22, 2019 Thursday

Recovery WOD

Odd - 4 Perfect Air Squats + 4 Plate Ground to Overhead Even - Row or Bike @ moderate effort Keep your movements & range of motion as perfect as possible, today is a recovery day to set us up for tomorrow! Get in & get a good sweat then leave feeling great!

Cool Down Stretch


August 21, 2019 Wednesday

Deload Week

Final day of the BS cycle. Backing off from the 1RM numbers from last week. Move well & get some moderate to moderate/heavy reps. All reps w/ confidence & no misses! At least 2 min rest between sets 20 minutes to complete 5-5, Moderate 3-3, Moderate-Heavy 1-1, Moderate-Heavy+

Move fast on the run & complete the BB movements unbroken. Aim for that 5 round mark, top scores will be around 8+

Barbell Club - Pause Power Clean & Split Jerk RM's

Work up to a Heavy High Hang Clean/Power Position Clean & Split Jerk. Come early to warm up at 7pm, have lifters on, and percentages down ready to lift at 7:15pm.


August 20, 2019 Tuesday

Single arm movements are half w/ one arm & half w/ other arm. Alternate steps in the lunge. 16 min cap


August 19, 2019 Monday

Work up to heavy but doable set of 3 for today in 15 minutes

Note the weight change half way through. 15 min cap


August 17, 2019 Saturday

Partner Power Hour

Partners Share the run 200m at a time - Partner A runs 200m, then Partner B runs 200m. When Partner B finishes the run, they can begin to chip away on barbell movements. Share reps any way on BB movements - weight must be the same for all BB movements. One works while other rests. 30 min CAP.


August 16, 2019 Friday

Start moderate & build to a heavy but doable weight. If squatting is not happening then modify to 3 Power Snatches. If going overhead is not happening then modify to Squat Cleans & Front Squats.

Move fast, rest then move faster! Modify to 4 Power Snatches if not squatting today or to a Hang Squat Clean + 3 Front Squats if not going overhead today. Intensity is key today so instead of struggling when working on DUs, a better option for today will be 50 Single Unders.


August 15, 2019 Thursday

:45 work & :15 rest/rotation Find a baseline first round & aim to hit that baseline number each round by the :45 mark. As heavy as possible on the KB Farmers Carry Sit Ups, Abmat Sit Ups, modify up to GHD

Optional Posterior Finisher

Rest as needed between sets


August 14, 2019 Wednesday

Extended Warm Up

Push the run & max double DB Ground to Overhead in alternating minutes. Keep DBs light

Big Complex

Rest as needed between sets, you'll have about 25 minutes for all 7 sets. This is a complex that must be performed unbroken

Barbell Class: Snatch 75% & Bench Press

Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. I NDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch Class Warm Up: Wrist Circles Burgener Warm Up Skill Transfer Exercise Grip Skill Work


August 13, 2019 Tuesday

Muscle-up skill work Ring MU today -Beginner - transition drills -Intermediate - high ring drills -Advanced - multiple reps or strict work

Expect 1.5-2 rounds for most today Modified options: -70/60 cal row or 800m run -Push Press WB if squatting is not happening -MB Front Squat if shoulder injury present -Jumping MUs (bar or ring) -Burpee pull up or burpee jumping pull up Plan to spend no more than 3 mins on MUs.


August 12, 2019 Monday

Start heavy & build to a new 1RM Suggested to do it in 5 heavy sets but today you'll have 25 minutes to establish a new 1RM. *Rest at least 2 mins between sets

10 min cap Modify KB weight & burpees as needed to finish under the cap. Modify burpees to up-downs &/or to less reps (20-15-10) are good options to help finish under the cap


August 09, 2019 Friday

Work up in 10 minutes to today's heavy 1 rep. May not be an all time PR but something heavier than you intend on using in the workout.

California Love

You must perform 5 burpees after every 5 reps to include after the 30th rep. Workout ends on the 5 burpees.

Cool Down

Focus on Quads & Hips


August 08, 2019 Thursday

INTENSITY! We are aiming for that ‘go so hard you forget about everything’ pace. Balls to the wall, breakneck pace for each AMRAP


August 07, 2019 Wednesday

After this extended warm up we'll go over some HSPU technique & progression work

Barbell Class - Clean & Jerk to 100% Strength

Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. I NDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch


August 06, 2019 Tuesday

20x1

Heavy but doable, next week we'll establish a new 1RM 80-90% 2 min rest between

Take bars from the ground, from the rack only as needed. Back squats should be a weight you can do unbroken. Today RX is unbroken DUs, modify to broken up sets of DUs. Further modify to :30 of DU attempts instead of Single Unders. 5-6 rounds is expected, 8+ for those ninjas


August 05, 2019 Monday

Partner WOD Monday!

Switch every 250m on the row & split other work anyway. 33 min cap