​A. Warm Up
400 meter run

followed by mobility,

60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

BB Warm up with EB:
8 reps of each
deadlift
clean grip high pull
power clean
front squat
strict press + stretch
elbow rotation
good mornings
back squat

Scoring: Not Scored

B. Hang Power Clean + Hang Clean + Split Jerk 8 x 1
Every 2 minutes, for 16 minutes (8 sets):

Hang Power Clean + Hang Clean + Split Jerk

Coach's Notes:
Stay under 65%

C. 21-15-9 Deadlifts, Box Jumps, and AbMat Sit-Ups
​21-15-9 Reps for Time:

1. Deadlift @ 185/135 lbs
2. Box Jump 24/20 inches
3. AbMat Sit-Up

Coach's Notes:
Deadlift should not be above 60% of your 1RM

A. Warm Up
3 laps around building
5 cat cow
5 wall walks

2 laps around the building
10 push ups
10 snap ups

1 lap around the building
20 kip swings
20 shoulder taps

Scoring: Not Scored

B. 30 minute EMOM of Pull-Ups, Push-Ups, and Air Squats
​Chelsea
Every 1 minute for 30 minutes (30 rounds):

1. 5 Pull-Ups
2. 10 Push-Ups
3. 15 Air Squats

A. Warm Up
400 meter run/row or skip for 3 minutes;

20 Jumping Jacks
15 No Push Up Burpee
10 Snap Ups
5 HRPU
10 Snap Ups
15 No Push Up Burpee
20 Jumping Jacks

followed by: 3 Sets
10 Front rack Box Step Ups (5 each side)
10 barbell roll outs

Cap this at 20 minutes!
Scoring: Not Scored

B. Back Squat 4-4-4
Back Squat

1. Set 1 – 4 reps @ 50%
2. Set 2 – 4 reps @ 55%
3. Set 3 – 4 reps @ 60%

Rest as needed
Coach's Notes:
Since it is de-load week, the weights are lighter. Attack the next 3 sets of squats with as little rest as possible. Take the required rest break and attack the succeeding 2 blocks of 3 sets the same way.
rest 3 minutes

C. Back Squat 3-3-3
Back Squat

1. Set 1 – 3 reps @ 55%
2. Set 2 – 3 reps @ 60%
3. Set 3 – 3 reps @ 65%

Rest as needed
rest 3 minutes

D. Back Squat 2-2-2
Back Squat

1. Set 1 – 2 reps @ 60%
2. Set 2 – 2 reps @ 65%
3. Set 3 – 2 reps @ 70%

Rest as needed
E. 16 minute EMOM of Half Kneeling One Arm Presses, Dumbbell Floor Presses, GHD Sit-Ups, and Single Leg Glute Bridges
Every 1 minute for 16 minutes (4 rounds):
​
Minute 1 - 10 Half Kneeling One Arm Presses @ X lbs
Minute 2 - 15 Dumbbell Floor Presses @ X lbs
Minute 3 - 15 GHD Sit-Ups
Minute 4 - 10 Single Leg Glute Bridges

A. Warm Up
400 meter run
followed by mobility,

60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

BB Warm up with EB:
8 reps of each
deadlift
clean grip high pull
power clean
front squat
strict press + stretch
elbow rotation
good mornings
back squat

Scoring: Not Scored

B. Halting Clean Deadlift + Hang Clean + Clean 8 x 1
Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean

C. 3 Rounds For Time of Running, Kettlebell Swings, and Pull-Ups
​Helen
3 Rounds for Time:

1. Run 400 meters
2. 21 Kettlebell Swings @ 1.5/1 pood
3. 12 Pull-Ups

A. Warm Up
Run 2 laps
play a quick game? and/or mobility

review movements for the day

Scoring: Not Scored

B. For Time: Rowing, Squat Cleans, Strict Pull-Ups, and more
​For Time:
In teams of 3

1. 105/84 Calories of Rowing
2. 105 Squat Cleans @ 135/95 lbs
3. 75/60 Calories of Rowing
4. 75 Strict Pull-Ups
5. 60/48 Calories of Rowing
6. 60 Push Presses @ 115/75 lbs
7. 45/36 Calories of Rowing
8. 45 Power Snatches @ 95/65 lbs
9. 30/24 Calories of Rowing
10. 30 Burpee Box Jumps 24/20 inches

A. Warm-up
Row 500 meters, then followed by:

2 rounds of
10 Empty bar Good Mornings
10 Empty bar Back Squats
10 Empty bar Cossack Squats
10 Seated Box Jumps

(or until the 20 minute mark)
Scoring: Not Scored
warm up for your back squat. practicing the 1 1/4 range as you increase weight to your starting percentage

B. 1 ¼ Back Squat 5 x 3
Every 2 minutes, for 10 minutes (5 sets):
3 1 ¼ Back Squats @ 65-70%

Coach's Notes:
Rest anywhere from 90 seconds to 2 minutes after every effort
Rest 3 minutes then do part C

C. Front Squat 7-7-7-7-7
Front Squat

1. Set 1 – 7 reps @ 65%
2. Set 2 – 7 reps @ 70%
3. Set 3 – 7 reps @ 75%
4. Set 4 – 7 reps @ 80%
5. Set 5 – 7 reps @ 80%

Rest 1 minute between sets

D. 25-20-15 Overhead Squats, Burpees over the Barbell, and Pull-Ups
25-20-15 Reps for Time:

1. Overhead Squat @ 75/55 lbs
2. Burpee over the Barbell
3. Pull-Up

​RX + is 12-8-4 Bar Muscle Up

A. Warm-up
800 Meter Run
followed by: Barbell Warmup (Empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Stretch
5 Front Squats
5 Stiff-Legged Deadlifts

followed by:
3 x 10 Sotts Press (with PVC to start and increase weight) (Keep heels on the ground... if heels lift, stay with PVC)

3 x 5 Muscle snatch (EB and add weight)

3 x 5 Drop Snatch (EB and add weight)

Scoring: Not Scored

B. 3-Position Snatch 8 x 1
Every 2 minutes, for 16 minutes (8 sets):
1 3-Position Snatch @ 60%

C. For Time: Power Snatches
​Randy
For Time:

1. 75 Power Snatches @ 75/55 lbs

A. Warm Up
400 meter run
(Pink or blue KB)
10 single arm KBS right
10 single arm KB push press right
10 single arm KB OH lunges right

400 meter run (Pink or blue KB)
10 single arm KBS left
10 single arm KB push press left
10 single arm KB OH lunges left

Scoring: Not Scored

B. Alternating Sets: Eccentric Pull-Up, Bent-Over Barbell Row
5 sets, starting a set every 2:30, of:

1. B1. Max Eccentric Pull-Ups
   Coach's Notes:This is for length of time. How long can you maintain your eccentric drop? If you don't last longer than 10 seconds, do a few more repetitions that will take you to a working period of 30 seconds or so.
2. B2. 10 Bent-Over Barbell Rows @ 60%

​C. 5 Rounds For Time of Deadlifts, Hang Power Cleans, Shoulder to Overheads, and Farmers Walks
5 Rounds for Time:

1. 12 Deadlifts @ 135/95 lbs
2. 8 Hang Power Cleans @ 135/95 lbs
3. 4 Shoulder to Overheads @ 135/95 lbs
4. Farmers Walk 120 meters @ 20/12 lbs

A. Warm Up
3 laps around building
5 cat cow
5 wall walks

2 laps around the building
10 push ups
10 snap ups

1 lap around the building
20 kip swings
20 shoulder taps

Split Jerk Primer
Minute 0:00 - 5:00 EMOM
5 x 3 Jerk Balance with an EB to start, then with a light weight

Minute 5:00 - 10:00 5 x 2 Tall Jerk with EB, then 2 with less 50 % of Split Jerk 1 RM
Scoring: Not Scored

B. Split Jerk 3-3-3-2-2-2-1-1-1
Every 2 minutes, for 18 minutes (9 sets):
Split Jerks

1. Set 1 – 3 reps
2. Set 2 – 3 reps
3. Set 3 – 3 reps
4. Set 4 – 2 reps
5. Set 5 – 2 reps
6. Set 6 – 2 reps
7. Set 7 – 1 rep
8. Set 8 – 1 rep
9. Set 9 – 1 rep

Coach's Notes:
No pause this week. Just find a heavy single starting at around 50-60% of 1 RM Find a heavy single

C. 16 minute AMRAP of Dumbbell Overhead Walking Lunge Steps, Wall Ball Shots, Handstand Push-Ups, and more
​As Many Rounds and Reps as possible in 16 minutes:

1. 20 Dumbbell Overhead Walking Lunge Steps @ 45/30 lbs
2. 15 Wall Ball Shots @ 20/14 lbs
3. 10 Handstand Push-Ups
4. 5 Chest-to-Bar Pull-Ups
5. Run 120 meters

​A. Warm Up
25 Jumping Jacks
20 No Push Up Burpee
15 Snap Ups
10 HRPU
15 Snap Ups
20 No Push Up Burpee
25 Jumping Jacks

followed by: 3 Sets
6 Single-Leg Lateral Box Step Ups (each side)
50m Single arm Overhead Carry with DB’s or KB’s swapping at halfway mark (Orange rubbish bin)

Cap this at 20 minutes!
Scoring: Not Scored

B. Back Squat 3-2-1-3-2-1-3-2-1

Every 2 minutes, for 18 minutes (9 sets):
Back Squats

1. Set 1 – 3 reps @ 70%
2. Set 2 – 2 reps @ 75%
3. Set 3 – 1 rep @ 80%
4. Set 4 – 3 reps @ 75%
5. Set 5 – 2 reps @ 80%
6. Set 6 – 1 rep @ 85%
7. Set 7 – 3 reps @ 80%
8. Set 8 – 2 reps @ 85%
9. Set 9 – 1 rep @ 90%

Rest at least 3 minutes before starting C.

C. Front Squat Max Reps @ 65%
Max Front Squats @ 65% (30X1 tempo)

Coach's Notes:
this will be 65% of the heavy single Back Squat you achieve on the day

D. 14 minute EMOM of Barbell Single Leg Romanian Deadlifts, Single Arm Dumbbell Push Presses, Strict Toes to Bars, and Single Leg Glute Bridges
​Every 1 minute for 14 minutes (3 rounds):
Minute 1

1. 10 Barbell Single Leg Romanian Deadlifts @ 95/65 lbs

Minute 2

1. 10 Single Arm Dumbbell Push Presses @ 50/35 lbs

Minute 3

1. 8-10 Strict Toes to Bars

Minute 4

1. 20 Single Leg Glute Bridges

Coach's Notes:
minute 2 is 10 each arm