20min. EMOM:
Odd: 15 Wall Balls 
Even: 10 power Snatches x 2 Rounds

8 power Snatches x 2 Rounds
6 power Snatches x 2 Rounds
4 power Snatches x 2 Rounds
2 Power Snatch x 2 Rounds

*Picking an RX Keep the 10 and 8 sets light enough to feel that conditioning, but you're still done in about 30sec. Then, start putting some heavy stuff on and pushing the envelope. The 15 Wall Balls really shouldn't be an issue at all for anyone. If you want to scale, consider picking 1 weight and doing 5 reps each time working on technique. You can even make it 20 wall balls in conjunction with that and really make it spicy.


10min. To get as far as possible...
 KB Swings 
*10 HSPUs after Each Set



4min AMRAP:
Row 500m "buy in" on the odd rounds
Run 400m "buy in" on the even rounds
AMRAP in remaining time:
12 Dumbell Deadlifts
9 Dumbell Hang Power Cleans
6 Toes To Bar

Rest 90sec.
Repeat for 4 Rounds

4 rounds total so half the class start on the rowers and the other half run. Alternate each round. 


4 Rounds:
 4 lengths of gym... Double over head kb/dB carry... Heaviest possible


EMOM x 28min.

Min 1: 10 Bench Press
Min 2: 10 Pull-Ups (Strict if possible)
Min 3: 15/12 Cal Bike

Min 4: Rest

*For the weight, think of something you can do unbroken ideally the whole time, but is really hard after set 5-6. If you break 1 time it's ok. Pull-Ups may be any grip you like.

Extra Credit:
4 Rounds:
20 Russian Twists with DB
20 Sit-Ups (with feet anchored on DB)
*Left+Right = 1 rep)

Fun little interval bodybuilding day. It's good for you to slow things down a little bit here and there. However, beware, this is still harder than you think if you crank that bike! Score is just the weight you used on bench


Front Squat

(Week 1 of 4)Few Warm-Ups sets
65% x 5
75% x 5
85% x Max Reps! (5+ goal)

*Switching things up with a front squat cycle this month :)


15min. to get as far as possible...

14 Cal Row
14 Overhead Lunge 40/25

14 Wall Balls

13 Cal Row
13 Overhead Lunge 
13 Wall Balls 

12,12,12....11,11,11... All the way to 1.*This is not finish-able, but push hard and add up all your reps at the end :)

*buddy up and split targets/rowers


Push press

Warm up with to about 70% of your max and then complete:

3 reps EMOM x 10min.

*All reps from the rack


Every 3min. x 6 Rounds:
10 (ea) DB single arm push press 
10 KB Swings 
10 jumping squats 
10 Handstand Push-Ups

RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything... Then 12... And so on...

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.*Little different variation on a classic that I've made many times.


Back Rack Lunge

20min. Superset section:

10 Reps out of the rack (L+R=2)
immediately into;
10 Hip Thrusts
Rest 90sec. After Each Set

*Advanced can use a plate for an elevated front foot
*Keep doing sets until the clock runs out. Climbing in weight is fine.


15min AMRAP:
50 Cal Bike
40 Front Squats 35/25
30 Front Squats 40/30
Then, max rounds in remaining time...
12 Alt. DB Snatch
  8 Toes-To-Bar

You only do the 50,40,30 section 1 time and then it's an AMRAP of JUST the DB Snatches and TTB.

Score is just rounds and reps of DB Snatches and TTB.


5 Rounds of Cindy

5 x Deadlifts @ 2 x BW

3 Rounds of Cindy

10 x Deadlifts @ 2 x BW

1 Round of Cindy

15 x Deadlifts @ 2 x BW

 No Dropping! Controlled grounding of the bar! 

 If time available 

3 rounds

1 min max barbell sit ups

1 min plank

1 min rest


5 Rounds:

1min. of max rep bench press (60/35)
immediately into;
1min. of max cal on the rower or bike (you choose) 
2min. Rest

*Goal for men is 20-30 cals a minute. Women is 15-20 cals a minute.
*RX+ 80/50


2 Rounds For Time:
50 Russian KB Swings 
50 Sit-Ups (Feet anchored on KB)
10 Burpees

*CAP: 12min.


15min. EMOM:

3 Power Cleans
3 Front Squats
3 Push Jerks

Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We have done this before. If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.


7min. AMRAP:
8 Front Rack Lunges 50/35
10 Wall Balls 

Rest 2min.

7min. AMRAP:
8 Back Squats 50/35
10 Toes-To-Bar

Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful. Those numbers should be something that keeps you constantly moving.

Split class into two groups of 4 and start on either end so there is enough targets


4min. AMRAP:

8 DB Push Press 

4min. AMRAP:
Max Cals on the Bike

4min. AMRAP:
KB Swings 

4min. AMRAP:
Max Cals on the Rower

4min. AMRAP:
8 DB Push Press 
8  KB SDHPs 

4min. AMRAP:
Max Burpees

  *Rest 2 mins between rounds 


30min. Running Clock...
10 Close Grip Bench Press 60/35+
20 jumping squats 
400m Run
*Rest 1min. After EachR ound

Score is slowest time. 

Accessory Work

5 Rounds:
30sec. Of Barbell Sit-Ups
30sec. Of Reverse Barbell Sit-Ups
30sec. REST


30min. EMOM:
Min. 1) 5 Push Press (climbing)

Mín. 2) 12/9 Cal row
Min. 3) 12 Toes-To-Bar
Min. 4) 12/9 Cal Assault Bike
Min. 5) Rest

I suggest starting at 60/40 on the push press and climbing a little each round OR pick something spicy right away and stick with it. 

Push Press is coming off the ground. NO JERKS!

15 TTB AND 15/12 Cals

Accessory Work

Optional Extra Credit:
100 DB Russian Twist 
*You can only work Tabata Style. 20sec. to work x 10sec. of rest until you're done. Left + Right = 1rep


Back Rack Lunge

5 Reps on each leg


10 Romanian Deadlifts 

Rest 60-90sec. Bewteen Sets
*Start at medium weight and climb. Do as many sets as you can until a 20min. clock is up.



5 Strict pull ups

10 Push ups

15 KB Swings  


For Time: 

5 Rounds:
10 Push Press 60/35
10 Toes-To-Bar

immediately into;
Run 1.6k  

5 Rounds:
10 Push Press 
10 Toes-To-Bar

immediately into;
Run 1. 6k

RX+ is 15 Toes-To-Bar each round

It's push press NOT push jerk. Remember that.


EMOM x 4min.

12/9 Cal Row

EMOM x 4min.
8 Deadlifts 100/70
EMOM x 4min.
12/9 Cal bike
EMOM x 4min.
8 Bench Press 60/35

Rest 4min.

EMOM x 4min.
60 Double unders
EMOM x 4min.
5 Deadlifts 140/90
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Bench Press 80/50

 Stagger start, aka don't all start on the same. 

I like these numbers for most people in the gym, but keep this in mind if you scale... ALL SECTIONS should be UNBROKEN. Section 2 needs to heavier then section 1. Percentage of effort should be like 60 on part 1 and 80 on part 2.


Every 2min. x 10 Rounds:
10 Pull-Ups
Max Hang Power Snatch

Round 1 and 2: 50% effort (Shoot for 4-5 reps)
Round 3 and 4: 60% effort (Shoot for 3-4 reps)
Round 5 and 6: 70% effort (Shoot for 2-3 reps)
Round 7 and 8: 80% effort (Shoot for 1-2 reps)
Round 9 and 10: 90% effort (Shoot for 1-2 reps)

1.) FORM is important today. If you can't lift the heavier numbers with clean technique, then stay at 4-5 reps the whole time.
2.) Effort is how you feel TODAY, not your all time best
3.) The Pull-Ups should be easy, so if you have to start breaking just cut it to 7.


4 Rounds:
Min. 1) Max American KB Swings 
Min. 2) Max Burpees to plate
Min. 3) Rest

This NEEDS to be an "all out" effort to really hit that stimulus. It's also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what's possible for you as far as reps go. Try not to fall off too much. Stay within 3 reps on each movement for each round.


Happy bday to man himself Oleg! 

 He's raising money for dogstrust so head on over to his FB page and help out (if you can of course!) 



Back Squat

(Week 5 of 20 Rep Max)

LAST WEEK! You guys should know the deal. 

Work up to a heavy double or single, then try and add 2.5-5kg onto whatever you did last week. Go for broke today and record your score. You're gunna want to know the numbers for next time. All though that's a long ways down the road ;)


EMOM x 16
15/12 Cal Bike
3 Power Cleans 60/40
15 Wall Balls 
3 Jerks 60/40