Strength

Power Snatch (5X1)

On the 2:00 x 5 Sets:

3 Overhead Squats

% off 1RM Power Snatch

Set 1: 60%

Set 2: 65%

Sets 3-5: Build to a Heavy Complex

Compare scores to 6.19.19.

Hold onto the barbell for all 6 reps before dropping.

Metcon

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell – 115/85

Stimulus wise, we are looking for a moderate weight, and one that we feel confident we could hang power snatch or overhead squat for 15 reps unbroken when fresh if we were to go for it.
Deadlifts: 2-3 sets

Hang Power Snatch: 1-2 quick sets

Capacity Builder: DU & Ring MU (5 Rounds for reps)

5 Sets, Not for Time:

40 Unbroken Double Unders

40% Unbroken Ring Muscle-Ups

Record MU completed each round
Looking to complete each set of both movements unbroken.

For example, if you trip at 20 double unders – start over at 0

The muscle-up percentage is based off your max set of ring muscle-ups

Rest as needed between movements to complete them unbroken

“Goals don’t move us forward – reasons do.” – unknown

Metcon

Mighty Ducks: Team (Time)

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (135/95)

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

100 Barbell Facing Burpees

400 Meter Team Run

10 Rope Climbs

400 Meter Team Run

60 Clean and Jerks (135/95)

If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes
Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout.

SUBSTITUTIONS

Rope Climbs

Reduce Reps

2:1 Seated Rope Pulls

3:1 Strict Pull-up + Knees to Elbow

5:1 Pull-ups or Ring Rows

Mighty Ducks: Individual (Time)

For Time:

20 Clean and Jerks (135/95)

400 Meter Run

5 Rope Climbs

400 Meter Run

50 Bar Facing Burpees

400 Meter Run

5 Rope Climbs

400 Meter Run

20 Clean and Jerks (135/95)

Strength

Clean and Jerk (6X2)

Alternating On the Minute x 12 (6 Rounds):

1st Minute:

1 Power Clean

1 Push Jerk

1 Power Clean

1 Split Jerk

2nd Minute:

25-50′ Handstand Walk

Sets 1+2: 70%

Sets 3+4: 75%

Sets 5+6: 80%

“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

Strength

Snatch (1X2)

On the 1:30 x 7 Sets:

3 Toes to Bar

2 Bar Muscle-ups

1 Hang Squat Snatch

1 Squat Snatch

*Sets: 65-70-72-74-76-78-80% 1RM Snatch*

Metcon

Air Conditioning (Time)

On the 5:00 x 4 Rounds:

20 Double Dumbbell Deadlifts (70’s/50’s)

20 Wallballs (20/14)

20/15 Calorie Row

Touch one head of the bell to the ground on the Double Dumbbell Deadlifts.

Your score is the slowest of the 4 rounds
Choose weights and/or rep schemes that allow you to complete the 60 reps in 3 minutes or less, giving you at least 2 minutes to recover before the next round.

With the score being the slowest of the 4 rounds, move with urgency, but choose a speed in round 1 that you see yourself maintaining or improving upon.

Metcon

Move Along (Calories)

EMOM 30 Minutes

Minute 1: Row Cals

Minute 2: 200M Run

Minute 3: 5 Burpees

Minute 4: Assault Bike 14/12 cal

Minute 5: 200M Run

Minute 6:Rest

score is total Row Cals

Mobility (No Measure)

Mobility

Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.

Metcon

Bar Crawl : Team (3 Rounds for reps)

Teams of 3

AMRAP 7:

Bench Press

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squat (135/95)

50 Front Squat (155/105)

AMRAP Front Squat (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

The front squats come from the ground, not the rack.

Use one bar and change weights, but it is ok to have multiple if teammates are using different weights
Athletes should be able to complete the following reps at each barbell within the workout:

1st Bar: 7-10 Reps

2nd Bar: 5-7 Reps

3rd Bar: 3-5 Reps

A good break-up strategy is one that helps you avoid excess muscle fatigue early.

You’ll benefit from switching partner before the bar starts to slow down.

It’s not about the size of the set, rather the consistency of all sets

Capacity Builder: Wallballs (3 Rounds for reps)

3 Rounds:

2 Minute Window:

15/12 Calorie Row

10 Chest to Bar Pull-Ups

Max Wallballs (20/14)

Rest 30 Seconds Between Rounds
The goal is to move quickly through the row and chest to bars to give you plenty of time on the ball.

Choose a chest to bar number or variation that allows you to go unbroken each time.

We’re ideally completing this work in 1:20 or under, giving you around 40 seconds to accumulate as many wallballs as possible

Chest to Bar Pull-ups

Reduce Reps

Pull-ups

Jumping Chest to Bar Pull-ups

Banded Chest to Bar Pull-ups

Bar Crawl: Individual (Time)

For Time:

27 Bench Press (135/95)

27 Front Squats (135/95)

27 Deadlifts (185/135)

Rest 1 Minute

21 Bench Press (155/105)

21 Front Squats (155/105)

21 Deadlifts (225/155)

Rest 1 Minute

15 Bench Press (185/135)

15 Front Squats (185/135)

15 Deadlifts (275/185)

Pain is mandatory, suffering is optional.

Metcon

Fuller Circle (Time)

For Time:

800 M Run (50/35 Cal Assault Bike)

125 Double-Unders

2,000 Meter Row

125 Double-Unders

800 M Run (50/35 Cal Assault Bike)
BIKE & ROW

The goal on both machines is to find an uncomfortable pace to hold throughout

While we do want to get uncomfortable, this should be a threshold pace that you can sustain throughout

Hone in on a pace and try to hold that number on the monitor

DOUBLE UNDERS

This is a good day to chip away at large sets

While we can aim to go big, this doesn’t mean these sets have to be unbroken

The goal is to maintain a similar rep scheme from the first 125 to the second 125

Dubs Scale options

Reduce Reps

250 Single Unders

3 Minute Time Cap

Strict HSPU Capacity Work (1x?)

In a 5 Minute Window:

20 Strict Handstand Push-ups

30 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups=Score

The buy-in reps do not count towards your score
Choose a strict handstand push-up variation/reps and a dumbbell snatch weight that allows you to complete the work in no more than 3:30 -4:00

This gives you 1:00-1:30 to accumulate your scored strict handstand push-ups

New Cycle: Katana

Starting the week with a “Capacity Builder” – a staple of our new cycle.

Capacity Builder (4 Rounds for reps)

In a 1:30 Window:

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans (135/95)

7 Front Squats (135/95)

7 Push Jerks (135/95)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans (155/105)

5 Front Squats (155/105)

5 Push Jerks (155/105)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

Time Remaining: Max Ring Muscle-ups
While these are the prescribed weights, we want to stay around 45-50-55-60% of your 1RM Clean and Jerk

SUBSTITUTIONS

Strict Banded Ring Muscle-ups

Jumping Ring Muscle-ups

Bar Muscle Ups

Chest to Bar

Pull-Up

Ring Row

Score is Ring MU per round

Master Splinter (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jump Overs (24/20)

15 Thrusters (95/65)
Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)

Choose a weight on the thruster that you can complete with 1 break max on each round

There is no need to stand to full extension on the burpee box jump overs