top of page

Aug 21-28

Updated: Aug 22, 2023


A. Back Squat-2-3 attempts for a 10rm Back Squat

B1. Single leg rdlx8/sidex3

B2. Dual kb snatchx12x3

8 rounds

4 burpee box jumps

4 single leg squats (to a box is fine)

2 rope climbs

10ghd situps

40 du

4 muscle up (burpee pull ups)


A. 3 Position Snatch+OHSx5 sets -70-75%

B. Snatch Pullx5x3@90%

Every 10 min for 3 sets

40/30 cal Bike

20 Shuttle Runs

20/16 Cal Bike

20 Clean and Jerk@light

*rounds should be 7-8 min, adjust bike cals to accomplish this.


A. Push Pressx3x5@75-80%


1-5-8 slow hanging knee raises or knees to elbows

2-10 Strict Dips

3-120 FT Farmers Carry OR 60 FT Suitcase carry each side

3 minutes on /2 minutes offx4

Run 200-400M (adjust this based on running ability)

15 OHS

Max Reps CTB or Pull Up




Rest 2 min


Rest :30



Rest 2 min


Rest :30



A. Clean+Hang Clean+Split Jerk+Split Jerkx4@70-75%

B. Deadlift-build to a 6RM (if you have a janky back, do clean or hang clean pullsx5x3@90%)

4 sets

60 second amrap

5 strict hspu

10 line facing burpees

AMRAP DB power clean and jerk

Rest 3 min

90 second amrap

15 push ups

10 T2B

AMRAP DB Front rack lunges

Rest 3 min

When working, MOTOR with great form


35 min

60 cal Row

Up and back sled push@heavy

20 MU, CTB, Pull ups

240 DU

15 Dball box overs

200 FT HSwalk/bear crawl



1-10 Shuttle Runs

2-15 T2B

3-40 Crossovers

4-15 DB Front Squats

98 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Oct 23-Oct 30

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

Oct 16-Oct 22

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page