Friday 8/1

Squats:

a. Establish a 1 RM Back Squat

b1. Build to a 1 RM Power Snatch

b2. EMOM x 7: 3 Power Snatches (Heavy)

c. Barbell Step-up: 4 x 8 Each leg (heavier than last week)

d. Glute Ham Raises: 4 x 10 

AMRAP 12:

10 Burpees 

25 DU

Wednesday 7/30

Squats/Lifting:

a. Build to a Heavy 2 Rep Hang Squat Clean (do not drop bar)

b. 4 x 2 Hang Squat Clean @ 90% of a.

c. Back Squat: 6 x 2 @ 80%

For Time: 5 Rounds

10 Deadlifts 225#/155#

20 Wallballs 20#/14#

Tuesday 7/29

Press/Accessory:

A. Strict Press: Build to a 1 RM

B. Strict Press: 5 x 1 @ 90% of a.

C. Close Grip Bench Press: 4 x 8

Gymnastics: 

A. MU Progression Practice (Still spend time doing these even if you have MU)

B. EMOM x 8: 2-4 MU

AMRAP 20:

3 Hang Power Clean 185#/135#

6 Strict Ring Dips

9 Box Jumps 30"/24"

27 DU

Monday 7/28

Lifting/Squats:

a. Build to a Heavy Complex: 1 High Hang Squat Snatch + 3 OHS

b. Back Squat: 2 x 2 @ 100% 

Gymnastics: 3 Rounds

5 Rope Climbs

10 Strict HSPU

20 GHDSU

30' HS Walk

*Rest 90 Seconds Between Rounds 

Hammer: 5 Rounds

5 Power Cleans 135#/95#

10 Front Squats 135#/95#

5 Jerks 135#/95#

20 Pull-ups

*Rest 90 Seconds Between Rounds

Saturday 7/26

Lifting:

a. Snatch Grip Push Press: Build to a Heavy Double (not to failure)

b. Snatch Grip Push Press: 4 x 2 @ 90% of b. (5 second hold in lockout position on each rep)

Abbatte: For Time

1 Mile Run

21 Clean & Jerks 155#/115#

800 M Run

21 Clean & Jerks 155#/115#

1 Mile Run

Friday 7/25

Lifting:

a. Squat Clean: 5 x 2 @75%-80% (drop bar)

Squats/Accessories:

a. Back Squat: 6 x 2 @ 80%

b. Barbell Step-up: 4 x 8 Each leg (heavier than last week)

c. Glute Ham Raises: 4 x 10 

4 Rounds:

5 Muscle-ups

10 Burpees to 6" Target

15 GHD Sit-ups

Thursday 7/24

Active Rest Day

Wednesday 7/23

Squats/Lifting:

a. Back Squat: 3 x 3 @ 95%

b. Build to a Heavy Complex: 1 Hang Squat Clean + 1 Low Hang Squat Clean + 1 Squat Clean

c. 3 x 3 Squat Cleans @ 90% of a.

Gymnastics: 12 Minutes working Muscle-up Progressions

For Time: 21-15-9

Deadlift 315#/205#

Box Jump 30"/24"

Tuesday 7/22

Press/Accessory:

A. Strict Press: Build to a 3 RM

B. Strict Press: 5 x 3 @ 90% of a.

C. Close Grip Bench Press: 4 x 12

WOD: 4 Rounds

20 Cal AD

15 Ring Dips

10 Strict Pull-ups/Chin-ups

5 Shoulder to Overhead 155#/115#

*3:1 Rest:Work between rounds

Monday 7/21

Lifting/Squats:

a. Squat Snatch: 5 x 2 @ 75-80%

b. Back Squat: 6 x 2 @ 80% 

Gymnastics: 5 Rounds

4-6 MU

Max HS Walk

*Rest 1-3 Minutes between Rounds

MetCon: AMRAP 7

10 Burpees over the bar

10 Front Squats 135#/95#

Saturday 7/19

Lifting:

a. EMOM x 20: 1 Squat Clean with 5 second pause at bottom (start with about 50% 1 RM, increase weight every 2 minutes)

b. Box Squat: 10 x 2 @ 65% 1 RM

Workout Courtesy CrossFit Invictus:

AMRAP 6

4/3 Muscle-Ups

12 Alternating Pistols

Rest exactly 4 minutes, and then . . .

AMRAP 6

4 Hang Cleans (185/135 lbs)

8/6 Handstand Push-Ups

Rest exactly 4 minutes, and then . . .

AMRAP 6

5 Deadlifts (275/185 lbs)

10 Burpees Over the Barbell

50 Double-Unders

Rest exactly 4 minutes, and then. . .

AMRAP 6

2 Chest-to-Bar Pull-Ups

2 Thrusters (135/95)

4 Chest-to-Bar Pull-Ups

4 Thrusters

6 Chest-to-Bar Pull-Ups

6 Thrusters

8 Chest-to-Bar Pull-Ups

8 Thrusters

. . . and so on up the ladder

Friday 7/18

Squats/Accessory

A. Back Squat: 4 x 4 @ 90%

B. Snatch Balance: 5 x 3 (Compare to 2 weeks ago)

C. Barbell Step-up: 4 x 8 (Each leg)* Use box height so that leg planted on box is parallel to the ground. Avoid driving off the back foot as much as possible. Drive through you heal. If you have to shift weight onto the ball of your foot, then you are using too much weight

MetCon: 21-15-9

KB Swings 70#/53#

Burpees

GHD Sit-ups

Thursday 7/17

Recovery Day

Wednesday 7/16

Squat Snatch: 5 x 4 @ 65-70%, drop each rep

Press/Accessory:

A. Strict Press: Build to a 5 RM

B. Strict Press: 3 x 5 @ 90% of a.

C. DB Bench Press: 4 x 12

Squats

a. 6 x 2 @ 80%

Metcon: with a 12 minute clock

1 Min Max Strict Pull-ups, immediately into:

AMRAP 11:

50 DU

12 DB Snatches 55#/35# (6 left/6 right)

Tuesday 7/15

5k Run

AMRAP 10

7 Burpees

50' HS Walk

Monday 7/14

Lifting:

a. Squat Snatch, 7 sets: 2 Position (High Hang, Hang)

b. Snatch Grip Push Press: 5 x 3 @ 90%+ of last week

Squats/ Accessory

a. Back Squat: 5 x 5 @ 85% 1 RM

b. Hip Extension: 75 reps in as few sets as possible (unweighted)

Metcon: For Time

45 Thrusters 95#/65#

45 Pull-ups

Saturday 7/12

Squats/Accessory

A. Box Back Squat: 12 x 2 @ 60%

B. Chinese Arches: 2 x :60, 2 x :90

3 Rounds Of:

10 Squat Clean Thrusters 135/95 

1 Minute Max Burpee C2B Pull Up

2 Minute Max Cal row 

Rest 2 minutes  (5 Muscle Up in each rest period!!)

(Yes, you rest 2 min after each round, then rest a total of 7 minutes once you have completed all 3 rounds for parts one and two)

—–5 minutes rest—–

3 Rounds of:

10 Shoulder to Overhead 185/135

1 Min Max T2B 

2 Min Max Box Jumps 24″

Rest 2 minutes between rounds (10 HSPU in each rest period, preferably strict!!)

—–5 minutes rest—–

12-10-8-6-4-2

Strict Pull Up 

Strict Ring Dip 

KB Snatch 24/16K (each arm)

Friday 7/11

Squats/Accessory

A. Squat Snatch: 5 x 4 @ 65%, DROP EACH REP

B. Back Squat: 6 x 2 @ 80%

C. Bulgarian Split Squat: 4 x 6 (Each Leg- heavier than last week)

The Ghost: 6 Rounds

1 Min Max Cal Row

1 Min Max Burpees

1 Min Max DU

1 Min Rest

*Don’t game this workout.  Don’t go slow on the burpees just to get more double unders.  Go hard at each station!

EMOM x 6: 15 Pull-ups (As fast as possible)

Thursday 7/10

Recovery Day

Wednesday 7/9

Squat Clean: 5 x 4 @ 65%, drop each rep

Squats:

A. Back Squat: 6 x 6 @ 80%

Bench/Accessory:

A. Bench: Build to a 1 RM

B. Bench: 5 x 3 at 90% of last weeks 3 RM

C. Seated DB Press: 4 x 15

Metcon: 3 Rounds

25 GHD Sit-ups

5 Clean & Jerks 205#/145#

Tuesday 7/8

Track Workout: Yasso Progression

6 x 800m, goal is to maintain same time on all five so do not go out too fast (1:1, work: rest)

Monday 7/7

Lifting

a. EMOM x 7: 5 Power Snatches (Touch and Go)

b. Snatch Grip Push Press: Build to a Heavy Triple (not to failure)

c. Snatch Grip Push Press: 3 x 3 @ 90% of b.

Squats/Accessory

A. Back Squat: 6 x 2 @ 80%

B. Good Morning: 4 x 10

C. Weighted Hip Extensions: 3 x 20

WOD

A. AMRAP 3

10 Deadlift 185#/135#

10 T2B

-3 minutes rest-

B. AMRAP 4

15 Deadlift 225#/155#

15 Box Jumps 24"/20"

-4 minutes rest-

C. AMRAP 5 

20 Deadlift 275#/185#

20 Wallballs 20#/14#