Thursday 13/09/18


28min. EMOM:
Min. 1) 60 Double Unders
Min. 2) 15/12 Cal Bike
Min. 3) 2 Rope Climbs
Min. 4) 6 Deadlifts (Climbing)

*RX+ is Legless rope climbs
*Make the deadlifts challenging on the first set.

Accessory Work

Metcon (No Measure)

Pick 1:
1.) Double KB Farmer Carry for 400m
2.) Single KB Farmer Carry for 800m
3.) Partner Planks with a plate. (1min. on x 1min. off x 4 Rounds)
4.) Partner Barbell Bicep Curls (you do 10, I do 10 x 10 Rounds... 3 sec negative)

Wednesday 12/09/18


Push Press (5 x 5 )

5 Working sets. Do not count warm ups.

*In between each set complete 20 Heavy Russian KB Swings. Try a heavier then normal KB today!


For time: (CAP: 20min.)

80 air squats
70 push-ups
60 alt. db snatches 
50 toes-to-bar
40 burpeea
30 handstand push-ups
200m Run
10 jerks 

*Should be able to share bars on this to keep the floor open. Everyone will be at different places by this point anyway

Friday 31/08/18


5 Giant Sets:
3 Bench Press (Heavy as possible)
immediately into;
3 Power Cleans (Heavy as possible)
immediately into;
15/12 Cal Assault Bike
immediately into;
3 Rope Climbs

Rest 2min.

After Each Set*

(30min. CAP)
*The heavy weights is what truly makes this hard, so go for some big numbers.
*Score is combined weight from the Bench Press and the Cleans. Partner up and share some equipment!

Tuesday 28/08/18


Single Arm DB/KB Push Press (4 x 10 )

Try not to lean left or right. Rather keep your core as tight as possible and fight to stay center. Do a shallow dip and drive the DB up like you would with a barbell push press. Start with your weaker arm and try to get 10 reps. Match however many you got on the other side.

immediately following your set, complete a 1min. plank hold on your hands with a plate on your back.

Rest 1min. and repeat for 4 Rounds. (Warm up sets on the press do NOT count)


Every4min. x 4 Rounds:
12/9 Cal Bike
15 SDHP's 
12/9 Cal Row
15 Pull-Ups

Most will probably have to scale to: 10 reps on the SDHP's and pull-ups.

Just because I know a few of you can do it, I am going to put an RX+ of 15/12 Cals.

Monday 27/08/18


Front Squat (Week 1 of 4)

65% x 5
75% x 5
85% x max reps

*In between each set complete 20 Russian Twists with the heaviest DB you can. L+R= 1 rep.


25 pull-ups
50-calorie row
100 overhead squats w/. bar
50 burpees
25 pull-ups

Time CAP: 15min.

RX+ is 10 Muscle Ups each time instead of the pull-ups

Saturday 25/08/18


"Team Cardio Day!"

40min. to get as far as possible...

400m run (200m each)
200 Double-unders
400m run
175 Wall Balls 
400m run
150 American KB Swings 
400m run
125 Air Squats
400m run
100 TTB
400m run
75 Push-Ups
400m run
50 SDHP's 
400m Run

Teams of 2. Ony 1 partner works at a time. Can you finish this?!If you are worried about finishing then consider a different rep scheme. Start 175 and end at 25 or maybe just pick one number like 60 or 80.

Friday 24/08/18


5 Rounds:

1min. of Bench Press 60/35
20sec. Transition
1min. of Deadlifts 100/70
20sec. transition
1min. of Strict Pull-Ups

Rest 2min.

RX+ numbers are 80/40 Bench and 140/90 Deadlifts.

RX++ is Chest-To-Bar Pull-Ups

Accessory Work

Metcon (No Measure)Pick 1:
1.) Double KB Farmer Carry (pick your level on that)
2.) 100 Russian Twists with DB
3.) 3-4 sets of "21" set bicep curls with a bar

Thursday 23/08/18


Every 2min. x 10 Rounds:
10/7 Cal Assault Bike
2 Power Cleans (climbing)

*Start at 60/40 and make whatever jumps you need to get to your ideal last set. Depending on the size of the jumps you make, you can add every other round or every round.


0min. to finish...

75 Shoulder to Overhead 50/30
*EMOM complete 7 Toes-To-Bar

Push press or jerk is permitted. However, I want coaches to no rep people who are not taking a "split second" to lock out. Your knees, hips, and elbows should be locked out all at once... Then you can bring it down. (insert eyes rolling)

Wednesday 22/08/18


5 sets: (all 6 reps is 1 set)
2 Snatches from mid thigh
2 Snatches from just below the knee
2 Snatches from the ground
*Do not rush the movement and do not do singles. Stay connected to the bar the whole time and focus on perfection.

Complexes really get you in-tune with the lift and help you make great strides. Build up as heavy as you're comfortable going. 20min. to work here. Try different feet widths, grip positions, and cadences (mainly butt and chest angles) to start your lift.


Front Squat (60/40)
American Kettlebell Swings 
400 Meter Run

*Time CAP: 15min.
Post times on board!

Tuesday 21/08/18


Power Clean and Jerk

15min. Running clock...
5 Reps at 50%
3 Reps at 60%
3 Reps at 70%
2 Reps at 75%
2 Reps at 80%
1 Reps at 85%
1 Reps at 90%

Start trying to a hit a new max if possible!

*Once the clock starts, you just start cruising through at your own pace. The sooner you get to 90% the sooner you can start trying new maxes. Keep your form solid, you may share bars, and keep the same jerk the whole time. (Push Jerk or Split Jerk)

*If you do not know your percentages, then just try and add something each set. You will definitely get tired running through this, but I promise this is how PRs are born. That little bit of stress can make all the difference.


2min. AMRAP:
12/9 Cal Assault Bike Sprint
8 Push Jerks (60/40)
Max Burpees in remaining time

Rest 1min. x 5 Rounds

*I really want you to move quick! You should have about a minute on the burpees, so if you don't, scale a few things back.
*We did something similar 2 weeks back with DB Snatches and TTB
*RX+ is 10 Jerks

Monday 20/08/18


Back Squat (20 rep max )

This is the last week of the 20 rep squat! Build up to a heavy single or double and then go for broke! This should be your heaviest attempt.


For Time:
100 Alt. DB Snatches 
*EMOM complete 10 Wall Balls 
*START with wall balls
CAP: 15min.
All reps must hit the ground. These are not hang snatches

Wod 18/08/18


On the minute for 24 minutes:

Minutes 1-6:
Odd: 10 Thrusters 60/40
Even: Max Reps, Pull-Ups (RX+ MU's)

Minutes 7-12:
Odd: 10 Thrusters
Even: Max Cals,  Assault Bike

Minutes 13-18:
Odd: 10 Thrusters
Even: Max Reps, Pull-Ups (RX+ MU's)

Minutes 18-24:
Odd: 10 Thrusters
Even: Max Cals,  Assault Bike

*It's Basically (4) 6min. EMOMs
*You Should be splitting the Thrusters at 5 and 5. If for any reason that is too easy for your particular team, try 7 each. The next minute you are shooting for max effort reps. Only 1 person works at a time



4 Rounds:

5min. AMRAP:
400m Run
immediately into this ladder;
3 Power Snatches + 3 Burpees,

6 Power Snatches + 6 Burpees...

9 + 9... And so on...

Rest 2min. after each round

Round 1 Snatch weight is 50%
Round 2 Snatch weight is 60%
Round 3 Snatch weight is 65%
Round 4 Snatch weight is 70%*

All numbers are based off of your personal max.

You only run once and then complete the rep scheme above.

RX+ is 3 snatches and 3 muscle ups with no ascending ladder. Just 3 and 3.

Accessory Work

Metcon (No Measure)

Pick one:
1.) 10 Rope Climbs (Legless for RX+)
2.) 400m Single Arm Farmer Carry kb
3.) 4 sets of max effort DB Skull Crushers 

Wod 16/08/18


EMOMx 15min:
3 Power Cleans
3 Front Squats
3 Push Jerks

RX is 70/45
RX+ is 80/50

I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don't take the weight off. If you must go lighter, that's fine, just make it something challenging.



EMOMx 10min.
Odd: 1min. Plank on your hands
Even: Max Russian KB Swings 28/24

*Fun Ab piece after that brutal first part
*Score is just swings
*Goal: 20+ reps each round

Wod 15/08/18


Every4minx 5 Rounds:

500m Row
5 Deadlifts @75-80% of your 1RM

Warmup to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES. 5 touch and go.

Accessory Work

Metcon (No Measure)

Extra credit if you choose:
3 sets of max effort reps:
DB Stiff Leg deadlifts with kbs/dbs
immediately into;
45sec. of side plank
15sec. rest
45sec. of side plank (other side)
Rest 1min.

*DB Stiff Legs:  Standing tall with a slight bend in the knee and pushing your butt as far back as possible. Do not round your back and keep trying to find that hamstring stretch. If you do it right, you shouldn't hit the ground

Wod 14/08/18


Push Press (5 x 5 )*5 sets of 5 reps.

*Push Press allows bending at the knee. There's just no dip under the bar. Think of it as a cheating strict press. Flex your quads and glutes on the way up to assure that you do not dip under the bar. You should be able to do a lot more than strict press.

*After each set perform 1min. worth of russian twists with a DB. Holding it vertically with your hand on the handle. Same as last week.


2min. AMRAP:
15/12 Cal Assault Bike
10 Alt. DB Snatch 
Max Toes-To-Bar in remaining time

Rest 1min. x 5 Rounds

*I really want you to move quick! so if you don't, scale a few things back

 Happy bday to Sam and Big Dawg!



Wod 13/08/18


Back Squat (20rep Week 3)

Work up to a heavy double or single, then try and add 2.5-5kg onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!


15min. AMRAP:
30 Double Unders
15 Wall Balls 
30 Double Unders
15 Pull-Ups

  RX+ 4/3 Muscle Ups

Wod 10/08/18



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

3 reps EMOM x 10min.

*All power reps with emphasis on form.
*Focus on your LATS sweeping that bar into your hips. That is the single most important cue that you should be focusing on at all times.



Every3min. x 6 Rounds:
10 Jerks 50/30
10 Pull-Ups
10 Sumo Deadlift High Pulls
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.

Wod 08/08/18


5 Rounds:
3 Power Cleans (climbing)
20sec. transition to:
3 Bench Press (climbing)
20sec. transition to:
20/15 Cal Assault Bike Sprint!

*Rest 2min. After each set

I really need you to go hard on those lifts. Start with something that's challenging right away and keep climbing. I need all the reps to be unbroken, but if you do happen to break, then still finish the left over reps anyway. Team up with a few other people who share the same (ish) weights.


Metcon 10min.

Odd: Max Toes-To-Bar
Even: Max Russian KB Swings 28/24

Abburner for the metcon today. Try and stop at about 45sec. so you don't burn out too early