Strength

Paused Front Squat

5 Sets of 2 Pausing Front Squats

*3s pause in the bottom of each rep.

Set #1 – 65% of 1RM Front Squat

Set #2 – 70%

Sets #3+4+5 – Build to a heavy double.

Hang Clean

On the Minute x 5:

2 Hang Squat Cleans @ 60%

2 Hang Squat Cleans @ 65%

2 Hang Squat Cleans @ 70%

1 Hang Squat Clean @ 75%

1 Hang Squat Clean @ 80%

Rest 1:00

On the Minute x 5:

1 Hang Squat Clean, building in load.

Metcon

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees

Strength/Gymnastics

Strict HSPU (Time)

10 Sets for Time:

30% of Max Strict HSPU
Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

Elevated Platform Strict HSPU

Strict Presses with Dumbbells

If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.

Metcon

Strict Nicole (AMRAP – Reps)

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

Score is total strict pull-ups.
Inside these strict reps, we are looking to stay off the ground. We can hang at the bottom of the repetitions, but as soon as we touch the ground, that terminates the set. And on these sets, we are actually not looking to go to complete failure. Knowing that we will have ~6-8 attempts on the bar, it is just as much of a paced effort as if we were to do a “Max Set on the 3:00”.

Inside the workout notes, also record how many rounds we completed to find our total, as we will see this workout again.

Midline (No Measure)

On the 1:30 x 7:

10/7 Calorie Assault Bike/Row

10 Abmat Sit-Ups

Strength/Skill

Double Kettlebell ‘Bull-Frog’ Complex

1 Set = 3 Unbroken Cycles of…

1 Double Kettlebell Pendlay Row

2 Double Kettlebell Swings

3 Double Kettlebell Squat Cleans

-2:00 Rest Between Sets-

Spartan SGX WOD

Throwing Shade (Time)

3 Rounds for Time:

400m Run

10 Sandbag Over-the-Shoulder Cleans (75#/50#)

2 Tire Flips

:30 Dead Hang*

1 Rope Climb

-*2 shoulder taps every :10-

Strength

Back Squat

On the 2:00 x 6 Sets:

On the 10:00… 1 Rep @ 91%

Front Rack Lunge

2 Sets of 14 @ 46%

Percentage based off our 1RM Front Squat.

Metcon

Hot Air (Time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)
Time remaining in each 5:00 window after completion is rest. The score for the day being our *slowest* round.

Metcon

Buzz Light Year Team (Time)

In Teams of 3, with a 30:00 Time Cap:

3 Rounds:

400 Meter Team Run

50 Barbell-Facing Burpees

9 Rope Climbs (15′)

… Directly into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)
Starting with the run, the team runs together here. And we can’t start the barbell-facing burpees until all three athletes are back at the barbell. On these following burpees and rope climbs, these are team totals, where one athlete works while the other two rest. In the absence of a rope, let’s complete 35 CTB Pull-Ups per round.

Buzz Light Year Individual (Time)

3 Rounds:

400m Run

15 Barbell-Facing Burpees

3 Rope Climbs (15′)

… Directly into…

10 Power Clean and Jerks (135/95)

10 Power Clean and Jerks (155/105)

10 Power Clean and Jerks (185/125)
In the absence of a rope today, let’s complete 15 CTB pull-ups per round.

Metcon

Fight Club (AMRAP – Reps)

3 Rounds for Total Reps:

1:00 – Thrusters

1:00 – Power Cleans

1:00 – Box Jump Overs

1:00 – Pull-Ups (chin over)

1:00 – Assault Bike Calories

Rest 1:00 between rounds.

Rx Barbell – 95/65

Rx Box – 24″/20″
sub row for AB cals

Metcon

Helen on Repeat (5 Rounds for time)

On the 4:00 x 5 Rounds:

1 Round of “Helen”

400m Run

21 Kettlebell Swings (53#/35#)

12 Pull-Ups

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