1. Back Squats sets of 1

2. 40 one arm dumbbell snatch 100/70
    alternate arms each rep

3. 2 rounds
    10 clean to overhead 185/120
    10 muscle ups
    set bar opposite end of the gym from the rings. workout ends when you return to barbell

4. 15 wall ball 30/20
    15 toes to bar
    15 hspu 45s/35s
    rest 2 min x4

5. shoulder a heavy atlas stone x5 rest 2 min x5. After last set immediately run 400m

6. 15 minutes on the minute
    first ten do 3 muscle ups then 6 hand release push ups
    next five minutes do 3 muscle ups then 9 hand release push ups

7. bike 1 hour

Saturday

1. 10 power snatch 165/110 rest 90 sec x4

2. 50 dumbbell front squats 40s/30s
    50 chest to bar
    50 goblet front squats 80/60
    50 toes to bar
    50 barbell front squat 80/60

3. 3 rounds
    21 hspu
    21 box overs 24/20

4. run 200m
    7 muscle ups
    rest 1 min x 8

5. bike 45 min

Friday

1. 30 squat snatch 135/95

2. 21-15-9
    wall ball 30/20
    chest to bar

3. 30 thrusters 155/105

4. 30 muscle ups

5. 30 hspu 8.5/7 inch deficit

6. 500m row

7. 1 hour on the bike

1. Bench Press sets of 3

2. 10 dumbbell thrusters rest 60 sec x5 75/50 lbs dbs

3. 30 overhead squat 155/105
    10 rope climbs
    60 wall balls 30/20

4. 100 hspu
    stationary bike 1k with tough resistance

5. 5 muscle ups on the minute for ten minutes wearing 10 lbs vest
    after last set drop the vest and do 25 strict pull ups then 25 chest to bar

6. 1 hour on the bike

1. Front Squat sets of 3

2. 5 rounds
    5 deadlift 380/255
    10 ring dips

3. 400 meter yoke carry

4. 5 clean to overhead 225/145
    10 toes to bar
    rest 75 sec x10

5. row 1000m
    12 muscle ups

6. 100 double unders
    12 muscle ups

7. 45 minutes on the bike

1. Push press sets of 3

2. 10 power snatch 185/120 rest 60 sec x3

3. 3 rounds
    10 thrusters 135/95
    10 hspu on 45/35s
    after 3 rounds finish with 30 burpee box overs 30/24

4. 10 box hops on even minutes
    7 muscle ups on odd minutes
    24 minutes

5. row 200m rest 1 min x7

6. 10 bench press 185/120
    10 hand release push ups
    rest 90 sec x5

7. 1 hour on the bike

1. Back Squat sets of 3

2. 7 front squat rest 30 sec x7. 245/165

3. 3 rounds
    5 power snatch 185/125
    5 box overs 30/24

4. 30 muscle ups with 10 lbs vest

5. 100 chest to bar
    50 calorie row

6. 1 hour on the bike

1. Strict Press sets of 5

2. 21 power clean 135/95 rest 1 min x3

3. 21 ring dips rest 1 min x3

4. 100 toes to bar
    100 overhead squats 135/95

5. 6 hspu at 9.5/8 inch deficit on even minutes
    6 muscle ups on odd minutes
    20 minutes

6. 60 min on the bike. 10500 feet

1. Bench Press sets of 5

2. 20 power snatch rest 2 min 15 power snatch rest 1 min 10 power snatch rest 30 sec 5 power snatch 135/95

3. 100 double unders
    50 hspu on 45s/35s
    50 yards walking lunge holding 45/35 plate overhead
    1000 m row

4. 10 clean to overhead 225/145
     50 double unders
    rest 3 min x2

5. 30 muscle ups ( do this in 3 sets of 10)

6. 45 min on the bike. took it to 7500 feet

1. Front Squat sets of 5

2. 20 thrusters 155/105
    rest 2 min x2

3. 5 rounds
    5 power clean 225/145
    10 toes to bar

4. 12 wall ball 30/20 on even minutes
    12 chest to bar on odd minutes
    30 minutes

5. row 1k
    30 hspu on 45s

6. 100 hand release push ups

7. 1 hour on the bike

1. Back Squat sets of 5

2. 5 deadlift rest 1 min x10 380/255

3. 3 rounds
    10 power clean 185/120
    row 200 meters

4. push a heavy sled 20 yards then 15 hspu while wearing a 10 lbs vest rest 1 min x5

5. 50 minutes on the bike. Bumped elevation to 6500 ft this week.

Had class all day but got to the gym in the evening to try this... 60 minutes of unbroken muscle up sets on the minute. First 40 minutes did 5 on the minute last 20 minutes did 4 on the minute Except for last set did 6 just to see how many I could get.

Forgot to put this up Friday

1. Squat clean sets of 1

2. 10 power snatch 165/110 rest 60 sec x3

3. 3 rounds
    15 shoulder to overhead 155/105
    30 chest to bar
    60 double unders

4. 7 hspu on the minute for 15 minutes. 20 pound vest

5. 3 muscle ups on the minute for 15 minutes. 20 pound vest

6. 30 front squat for time. 225/145

7. 1 hour on the bike

1. Deadlift 1 rep max followed by max set hspu at 8.5/6.5 inch deficit

2. 30 yard sled push moderate weight rest 1 min x10

3. 21-15-9
   overhead squat
   toes to bar

4. 5 power clean 205/135
    run 200m
    rest 90 sec x10

5. 7 bench press on the minute for 10 minutes
    minutes 1-5 185/120
    minutes 6-10 205/135

6. 4 muscle ups on the minute for 20 minutes with 15/10 lbs weight vest

7. 1 hour on the bike.

1. Push Press sets of 2

2. Bench Press sets of 2

3. Work squat clean technique

4. 10 power clean 225/145 rest 60 sec x6

5. row 1000m
    50 hspu
    50 wall ball 30/20
    row 1000m

6. 15 chest to bar rest 75 sec x15

7. 7 dumbell push press 75s/50s on even minutes
    4 muscle ups on odd minutes
    20 minutes all while wearing 15 lbs weight vest

8. ride stationary bike for 1 hour with heart rate at about 70% of max. At 5000 feet

1. Back Squat sets of 2

2. Deadlift sets of 1

3. 6 sets of power snatch rest 90 sec
    sets 1-3 do 15 reps
    sets 4-6 do 10 reps

4. 12-9-6-3
    front squat 185/125
    chest to bar

5. 20 box overs 30/24 inch
    10 muscle ups
    rest 90 sec x3

6. 20 weighted sit ups. 3 sets

7. 3 rounds
    10 deadlift 315/205
    20 hand release push ups

8. 6 sets of 5 unbroken muscle ups with as little rest between sets as possible. Wear 10 lbs vest

1. Bench press sets of 5

2. thruster max set with a weight you think you can get around 10 reps for 3-5 sets

3. muscle up max set for 3-5 sets

4. 3 rounds
    row 500m
    15 lateral burpee box overs

5. 10 power snatch rest 30 sec x3 135/95

1. Push Press sets of 4

2. 15 kb swings 80/60
    rest 1 min x10

3. 30 wall ball 30/20 lbs to 12 foot
    row 1k
    30 box overs 24/20 feet can't touch the box

4. 30 double unders on even minutes
    3 muscle ups on odd minutes
    20 minutes
    rest 7 min and repeat another 20 minutes with 40 double unders and 4 muscle ups
    do all 40 minutes wearing a weight vest 15/10 lbs

5. pull a sled behind you as far as possible in 5 minutes

1. Front Squat set of 4

2. 8 Walking lunges with bar in the front rack 185/125
    On the minute for 10 minutes

3. 21 power clean 155/105
    5 wall overs
    15 power clean
    5 wall overs
    9 power clean
    5 wall overs

4. 10 hspu on even minutes
    8 strict pull ups on odd minutes
    30 minutes while wearing a ten pound vest

5. Carry a Heavy sandbag on your shoulder 30 yards every 30 seconds for 15 minutes

1. Bench Press sets of 4

2. 7 Deadlift 380/260
    run 200m
    rest 90 sec x5

3. 10-20-30-40-50
    thrusters (guys go 115/105/95/85/75, girls 75/70/65/60/55)
    toes to bar

4. row 300m
    15 hspu
    rest 1 min x5

5. 4 muscle ups on the minute for 20 minutes with weight vest 10 lbs

1. Back Squat sets of 4

2. 10 power clean to overhead 185/125
    rest 1 min x6

3. 3 rounds
    12 ohs 165/110
    8 muscle ups

4. 20 box jumps 30/24 inch
    30 chest to bar pull ups
    rest 2 min x3

5. row 500m
    10 bench press 155/105
    row 400m
    10 bp 175/115
    row 300m
    10 bp 195/125
    row 200m
    10 bp 215/135
    row 100m
    10 bp 235/145

6. 50 wall ball 30/20 lbs for time
    do 8 burpees on the start of each minute

Saturday

1. 10 deadlift 360/240
    row 500m
    rest 90 sec x5

2. 10 hspu on 45/35s on even minutes
    12 toes to bar on odd minutes
    20 minutes

3. 7 power clean 185/125
    5 muscle ups
    rest 1 min x5

4. 50 burpee box overs 24/20 feet cannot touch the box

5. 2 rounds
    10 power clean 135/95
    20 toes to bar
    30 front rack lunges 135/95
    run 400m

Friday

1. 13.5

2. 20 power snatch 135/95
    recover as needed
    20 power snatch 135/95

3. 3 rounds
    run 400m
    8 heavy tire flips
    16 jump in and out of the tire

4. 30 double unders
    4 muscle ups
    30 double unders
    4 muscle ups
    rest 90 sec x5

1. Front Squat sets of 6

2. 10 squat snatch 155/105
    rest 1 min x4

3. 50 double unders
    40 toes to bar
    30 bench press 165/110
    100 double unders
    30 bench press 165/110
    40 toes to bar
    50 double unders

4. 50 wall ball 30/20
    1000m row

5. sled push moderate weight 20 yards down and 20 yards back
    then 5 muscle ups
    rest 1 min x7

1. Back Squat sets of 6

2. 6 power clean 225/145 on even minutes
    12 ring dips on odd minutes
    20 minutes

3. 15 power snatch 185/125
    15 box overs 30/24
    15 muscle ups

4. 75 hspu for time with 5 power clean at the start of each minute 135/95

5. max set of muscle ups
    take whatever number you get divide it by two and do that set as soon as you are able
    divide that number by two.... until you reach 1 or 2 reps.
    so say first set is 16 then next set is 8, then 4, then 2. Each set do unbroken

6. row 2k
   

1. Bench Press sets of 6

2. 10 db clean to overhead rest 90 sec x5. 75/50s

3. 50 yards walking lunge carrying 55/35s kbs
    30 hspu
    3 rounds

4. 10 front squat 225/145
    10 bar muscle ups
    rest 2 min x5

5. 21-15-9
    calorie row
    dips

1. 2 power or squat clean on the minute for 12 minutes. Do which ever clean you are worse at. Heavy weight

2. 3 rounds
    10 deadlift 325/210
    10 burpee box overs 24/20

3. 5 muscle ups on the minute for 15 minutes

4. 20 hspu (45s/35s)
    row 1000
    20 hspu (45s/35s)

5. 20 wall ball 30/20
    rest 1 min x7
    after last set rest 1 min
    20 toes to bar
    rest 1 min x5

1. 13.4

2. 7 thrusters 195/130 rest 1 min x7

3. shuttle run 40 yards down and back twice then 6 muscle ups
    rest 1 min x6

4. with straps on the shoulders pull a very heavy object for 50 meters
    rest 5 min x3

5. 5 power snatch 175/120 50 double unders
    rest 1 min x8

1. Front Squat sets of 1

2. 5 clean to overhead on even minutes 225/145
    8 box jumps 30/24 on odd minutes
    20 minutes

3. row 500m
    60 chest to bar
    row 500m
    30 front squat 185/125
    row 500m

4. 7 muscle ups
     rest 60 sec x7

5. 15 hspu (two 45s each side/45 and 25 each side)
     rest 90 sec x4

1. Bench Press sets of 1

2. 10 one arm dumbell snatch with left arm rest 1 min 10 snatches with right arm rest 1 min
    x4 so total of 80 snatches. 100/70 lbs

3. 21-15-9
    power clean 135/95
    bar facing burpees

4. prowler push light weight 30 yards down and 30 yards back then do 7 bar muscle ups
    rest 1 min x6

5. 25-20-15-10-5
    hspu
    ghd sit ups

6. 10 rings dips on the minute 35/20 lbs for 5 minutes. 90 sec rest then 30 regular ring dips

1. Back Squat sets of 1

2. 15-12-9-6-3
    power snatch 155/105
    rest 1 min between sets

3. 10 squat clean 185/120
    20 hspu
    30 chest to bar
    5 squat clean
    10 hspu
    15 chest to bar
    10 wall overs

4. 20 muscle ups
    rest 3 min x3

5. tabata row until you reach 2000m

1. 7 thrusters 155/105 axle bar on even minutes
    7 box overs (can't land on top of the box) 24/20 on odd minutes
    30 minutes

2. sled push light sled 60 yards then 12 hspu
    rest 30 sec x5

3. 13.3

4. 10 power snatch 10 dips
    rest 1 min x3

1. 10 power clean 265/175
    rest 1 min
    10 power clean 245/160
    rest 1 min
   15 power clean 225/145
    rest 1 min
   15 power clean 205/135
    rest 1 min
   20 power clean 185/120
    rest 1 min
   20 power clean 135/95

2. row 500m
    15 muscle ups
    rest 3 min x3

1. Bench Press sets of 3

2. 10 hang power snatch 155/105 rest 1 min x5

3. 30 thrusters 95/65
    30 wall ball 20/14
    20 thrusters 115/75
    20 wall ball 20/14
    10 thrusters 135/95
    10 wall ball 20/14

4. carry heavy yoke 30 plus yards rest 30 sec carry back 30 plus yards and do 10 hspu (45/35)
    do entire cycle 5 times with 1 min rests between

5. 10 chest to bar on even minutes
    10 ring dips on odd minutes
    14 minutes wearing a 20/12 lbs weight vest

6. 50 ohs 115/75
    40 ghd sit ups
    30 calorie row
    20 box over 30/24
    100 double unders

1. Front Squat sets of 3

2. 20 squat clean for time 225/150
    full recovery
    20 squat clean 135/95
    full recovery
    20 squat clean 185/125
    full recovery
    20 squat clean 155/105

3. 2 min as many muscle ups as possible
    rest 3 min
    2 min calorie row
    rest 3 min
    2 min hand release push ups
    rest 3 min
    2 min toes to bar
    rest 3 min
    2 min bar facing burpees

4. 3 rounds
    5 wall overs
    5 db clean to overhead 75s/50s

5. row 1000m rest 3 min x5

1. back squat sets of 3

2. 5 bench press 225/145 then 10 chest to bar
    rest 1 min x10

3. 3 rounds
    7 clean to overhead 205/135
    run 50 yards
    7 box overs 30/24
    run 50 yards

4. row 300 meters then 7 muscle ups
    rest 1 min x5

5. 3 min as many hspu (45/35) as possible
    rest 2 min
    3 min as many ring dips as possible

6. 50 thrusters with just the bar as fast as possible

1. power snatch 10 reps rest 1 min x4. 155/105

2. 2 rope climb then 15 hspu rest 1 min x10

3. 13.2

4. 5 heavy tire flips 5 muscle ups rest 1 min x10

1. Front Squat sets of 5

2. 10 power clean 245/165 rest 1 min x4

3. row 1k
   30 toes to bar
   50 overhead squats 135/95
   30 toes to bar
    row 1k

4. 3 min as many wall ball as possible 30/20
    rest 3 min
    3 min as many box over as possible (no landing on the box) 24/20

5. row 500m 10 muscle ups
    rest 3 min
    row 500m 10 muscle ups

1. 13.2

2. Bench Press sets of 5

3. 7 power clean 225/145 14 hspu
    rest 60 sec x4

4. 20 power snatch rest 60 sec 40 ring dips

5. 6 sets of 5 unboken muscle ups. rest as little as possible

1. Push Press sets of 5

2. 15 squat snatch 135/95 rest 90 sec x3

3. 3 rounds
    10 thrusters 135/95
    10 chest to bar
    after the 3 rounds row 1k

4. 6 hspu on plates (9/6 inch deep) on even minutes
    5 muscle ups on odd minutes
    20 minutes

5. sled drive 30 yards (lighter weight) rest 30 sec sled drive 30 yards then 10 ring dips
   rest 1 min x7

Didn't post anything yesterday cause I did the open workout and other nonsense:)

1. Back Squat sets of 5

2. 5 clean to overhead 225/145 on even minutes
    10 wall ball 30/20 on odd minutes
    20 minutes

3. 3 rounds
    15 hspu (45s/35s)
    prowler push 20 yards (moderate to heavy weight)
    10 box overs 30/24
    prowler push 20 yards

4. 50 double unders on even minutes
    5 muscle ups on odd minutes
    20 minutes

5. row 500m
    20 hand release push ups
    rest 1 min
    row 400m
    20 hand release push ups
    rest 1 min
    300m
    20 hand release push ups
    rest 1 min
    200m
    20 hand release push ups
    rest 1 min
    100m
    20 hand release push ups

1. Push Press sets of 2

2. 10 overhead squats 175/115 on even minutes
    8 bench press 185/120 on odd minutes
    20 minutes

3. 4 rounds
    15 wall ball 30/20
    15 chest to bar
    run 50 yards between movements. workout ends after last set of chest to bar

4. push a light sled 25 yards down and 25 yards back
    then do 5 muscle ups
    rest 1 min x10

5. 2 rounds
    15 calorie row
    15 power clean with axle bar 165/110
    after the 2 rounds rest 5 min then repeat
   

1. Front Squat sets of 2

2. 4 clean to overhead 225/145 on even minutes
    10 toes to bar on odd minutes
    30 minutes
    middle 10 minutes do 15 toes to bar instead of 10

3. 3 rounds
    10 thrusters 185/120
    10 box hops 30/24
    10 ring dips

4. row 300m
    7 hspu ( two 45s a side/ 45 and 25 a side)
    rest 1 min x10

1. Bench Press sets of 2

2. 20 kb snatch left arm rest 1 min 20 right arm rest 1 min 16 left arm rest 1 min 16 right arm
    30 sec rest 12 left arm 30 sec rest 12 right arm 30 sec rest 8 left arm 30 sec rest 8 right arm
    no rest 4 right arm no rest 4 left arm. 70/55 lbs

3. 3 rounds
    5 rope climb
    5 power clean 245/160
    10 chest to bar
    5 power clean 245/160

4. 50 double unders
    10 hspu (45s/35s)
    rest 1 min x10

5. 4 muscle ups
    8 burpee with lateral hop on and over box 24/20
    3 muscle ups
    rest 90 sec x5

6. 50 burpee pull ups

1. Back Squat sets of 2

2. 5 deadlift 385/250 on even minutes
    5 bench press 235/155 on odd minutes
    20 minutes

3. 3 rounds
    21 hspu
    21 toes to bar
    after 3 rounds
    20 yard overhead walking lunge 45/25
    10 burpee plate overs
    20 yard lunge 45/25
    10 burp plate over

4. 7 muscle ups on even minutes
    10 yard HEAVY sled push odd minutes
    20 minutes

5. 20 calorie row
    20 wall ball 30/20
    rest 90 sec x5

1. 3 front squat on the minute for 15 minutes 300/195

2. 3 rounds
    5 power clean 225/145
    5 muscle ups
    3 rounds
    15 box overs 30/24
    15 ghd sit ups
    then finish with
    5 power clean
    5 muscle ups

3. 8 weighted ring dips on the minute for ten minutes. 45/25

4. row 500m
    10 lateral jumps over the slide part of the rower
    6 single arm sdhp each arm 70/55
    rest 90s x10

5. 30 hspu (45s/35s)
    30 burpees
    30 toes to bar

1. Bench Press sets of 4

2. 10 power snatch 135/95 rest 1 min x8

3. 20 shoulder to overhead 205/135
    30 chest to bar
    20 shld to oh 185/120
    30 chest to bar
    20 shld to oh 155/105
    row 1500m

4. 15-12-9-6-3
    hspu (45s and 25s/35s and 10s)
    after each set hold plank on elbows for 30 seconds

5. 10 box jumps 30/24
    5 muscle ups
    10 hand release push ups
    rest 1 min x6

1. Front Squat sets of 4

2. 5 bench press 225/145 rest 1 min x10

3. 21-15-9
    power clean 135/95
    toes to bar

4. 21-15-9
    wall ball 30/20
    kb swings 80/55

5. 15 hspu on the minute for 5 minutes then rest as needed and do 1 min max reps hspu rest 1 min x3

6. 3 clean to overhead 225/145 on even minutes
    5 muscle ups on odd minutes
    30 minutes

1. Push Press sets of 4

2. 10 power clean 225/145 rest 60 sec
    10 power clean 245/160 rest 60 sec
    10 power clean 265/175 rest 60 sec
    5 power clean 285/185

3. For this workout set up a bar at the opposite end of the gym from where you do hspu. Set 4 boxes (30/24) up in between the two stations.

    3 rounds
    10 squat snatch 155/105
    do a burpee box over to get past each box till you clear all 4
    10 hspu (45s/35s)
    burpee box overs to get back to the bar

4. carry a heavy yoke 20 yards on even minutes
    12 chest to bar on odd minutes
    20 minutes

5. 5 muscle ups on the minute for 6 minutes
    then right into 50 double unders on the minute for 6 minutes

1. Back Squat sets of 4

2. 10 thrusters 155/105 with axle bar, rest 1 min x10

3. 25 overhead squats 155/105
    25 box overs 30/24
    25 bar muscle ups

4. row 12 calories on even minutes
    10 dips on odd minutes
    do this with weight vest 20/10 or whatever you can handle
    40 minutes

5. 10-8-6-4-2
    muscle ups (each set unbroken) rest as needed

1. 10 power snatch rest 1min x4. 185/120

2. 10 power clean 245/160
    row 500m
    20 chest to bar
    10 burpee box over 24/20
    20 chest to bar
    row 500m
    10 power clean 245/160

3. 5 deadlifts 350/230 on even minutes
    5 muscle ups on odd minutes
    20 minutes

4. shoulder a heavy sandbag, carry it 20 yards drop it, shoulder it again and carry it back
    then do 3 rope climbs.
    rest 1 min x10

5. 2k row

1. 10 sets of 5 front squat 275/180. Squat clean for the first rep.
    sets 1-4 rest 30 sec after
    sets 5-9 rest 1 min after

2. 3 rounds
    7 squat clean to thruster 185/120
    run 20 yards down and back x2

3. push a prowler or yoke 20 yards with heavy weight on even minutes
    10 hspu (45s/25s) on odd minutes
    20 minutes

4. 8 toes to bar on even minutes
    8 muscle ups on odd minutes
    10 minutes

5. row 1000m
    10 muscle ups

1. Bench Press sets of 6

2. 10 power clean 1 min rest after each set.
    set 1. 185/120
    set 2. 205/135
    set 3. 225/145
    set 4. 245/160
    set 5. 185/120

3. 60-40-20
    power snatch 75/55
    toes to bar
    wall ball 20/14
    double unders

4. 10 walking lunges with barbell in front rack 135/95 on even minutes
    5 muscle ups on odd minutes
    20 minutes

5. 50 box hops 24 inch

1. Front Squat sets of 6

2. 3 rounds
    7 deadlift 345/225
    7 muscle ups

3. 21-15-9
    thrusters 135/95
    box overs 30/24

4. 15 sets of chest to bar immediately followed by muscle ups 1 min rest between sets
    sets 1-5 do 10 chest to bar followed by 4 muscle ups.
    sets 6-10 do 7 c2b followed by 3 mu
    sets 11-15 do 5 c2b followed by 2 mu

5. 5 clean and jerk 205/135 on even minutes
    7 weighted dips on odd minutes 45/25
    20 minutes

1. Push Press sets of 6

2. 30 power snatch quick as possible 205/135

3. row 500 m
    10 power clean 185/120
    20 hspu
   row 500 m
    20 hspu
    10 power clean
   row 500 m

4. 5 rounds
    50 double unders
    5 muscle ups

5. 7 bench press 205/135
    14 toes to bar
    rest 60 sec x7

1. Back Sqaut sets of 6

2. 10 push press 185/120 rest 60 sec x10

3. 7 front squat 225/145
    10 ring dips
    7 front squat
    10 ring dips
    10 toes to bar
    7 front squat
    10 ring dips
    10 toes to bar
    10 box overs 30/26
    7 front squat
    10 ring dips
    10 toes to bar
    10 box overs
    10 burpee pull ups

4. carry heavy yoke 20 yards on even minutes
    5 muscle ups on odd minutes
    20 minutes

5. 100 double unders
     50 wall balls 30/20
    100 double unders

1. Bench Press sets of 1

2. 10 front squat 225/145 rest 60 sec x6

3. 60 chest to bar
    row 1500m
    40 deadlifts 315/205 (steel plates if possible)

4. 15 kb swings 80/55 on even minutes
    10 toes to bar on odd minutes
    20 minutes

5. 3 rounds
    10 hspu (two 45s a side/ 45 and 25 each side)
    10 box overs 30/26
    rest 3 min
    45 weighted ring dips 35/20

1. Front Squat sets of 1

2. 10 ground to overhead with strongman log or axle bar if no log. Heavy weight for the implement.
     rest 90 sec x3

3. 3 rounds
    5 power clean to overhead 225/145
    20 yard sandbag carry (heavy as possible)
    3 rope climbs (2 inch rope)
    20 yard sandbag carry

4. Row 12 calories on even minutes
    6 muscle ups on odd minutes
    20 minutes
    (girls scale the number of calories and muscle up reps as needed)

5. 10 power snatch as fast as possible 135/95 rest 1 min x3

6. carry heavy yoke 20 yards
    7 parallette hspu (9/7 inch)
    20 yard carry
    7 parallette hspu
    20 yard carry
    7 parallette hspu
    20 yard carry

1. Strict press sets of 1

2. 10 squat snatch rest 1 min x4. 155/105

3. 5-4-3-2-1
    power clean 255/165
    x2 box hops 30/26 (so hops are 10-8-6-4-2)
    (set up your box and bar at opposite ends of the gym)

4. 5 deadlifts with the axle bar 295/190 on even minutes
    15 chest to bar on odd minutes
    20 minutes

5. 50 double unders
    10 weighted ring dips 35/20
    50 double unders
    rest 1 min x5

6. carry the heaviest sandbag you can handle for 200 meters then do 50 hspu.
   

1. Back Squat sets of 1

2. carry a bar over your head for 20 yards then turn and come back 20 yards 205/135
    then 5 bench press 225/145
    rest 60 sec x7

3. 5 rounds
    5 squat clean 225/145
    5 muscle ups

4. 10 front squat 155/105 on even minutes
    10 hspu (guys on 45 each side/ girls on 35 each side)
    go for 14 minutes

5. 1 min do as many wall balls as possible 30/20
    rest 1 min
    1 min do as many toes to bar as possible
    rest 1 min
    do that total of 5 times

1. Deadlift 1 rep every 30 sec for 10 minutes. 455/300

2. 4 rounds
    10 back squat 225/145
    10 chest to bar

3. 10 thrusters 135/95 axle bar on even minutes
    5 muscle ups on odd minutes
    go for 20 minutes

4. 5-4-3-2-1
    clean to overhead 185/120 axle bar
    10 toes to bar and 30 double unders after each set

5. 3 rounds
    10 hspu (two 45s each side/45 and 25 each side)
    10 2 for 1 wall balls 20/14

1. Front Squat sets of 3

2. 20 power snatch 135/95, rest 60 sec 10 power snatch 135/95, rest 90 sec 10 power snatch 185/120, rest 2 min 10 power snatch 205/135.

3. 30 muscle ups (10 lbs weight vest or as close to 10 lbs as possible)

4. 21-15-9
    sand bag shoulder (set a yoke up to nipple height and shoulder a sandbag and push it over the yoke bar, use as heavy a sandbag you can handle)
    burpee box overs 24 inch

5. row 500m rest 1 min x8

1. Bench Press sets of 3

2. 10 hang power clean rest 60 sec x3, after last set rest 1 min then do 5 hang power clean rest 30 sec x10. 225/145

3. 50 overhead squats 135/95
    row 1k
    10 rope climbs

4. 15 hspu on even minutes
    15 ghd sit ups on odd minutes
    go for 20 minutes

5. with a partner complete 100 axle power cleans then 100 axle shoulder to overhead. 135/95

1. Push Press sets of 3

2. pull a sled from a standing position 70 feet on rubber floor with a rope. Weight it as heavy as you can handle for 10 sets with 60 sec rest between.

3. 40 toes to bar
    20 kb swings 70/55
    20 hspu (guys stack two 45s on each side. girls stack 45 and 25 each side)
    20 single arm kb snatch 70/55. 10 each arm
    20 box overs
    20 kb clean to overhead. kbs dont need to touch the ground each rep. 55s/35s
    40 chest to bar

4. 2 min max double unders. goal is 1 unbroken set

5. 10 wall ball 30/20 on even minutes
    10 ring dips on odd minutes
    all while wearing a weight vest 20/14 lbs
    go for 30 minutes

1. push press sets of 3

2. 10 deadlift 355/230 rest 1 min x3 after last set rest 1 min 10 bench press 205/135 rest 1 min x3

3. 12 power clean 205/135
    run 20 yards down and back
    12 thrusters 165/110
    run
    9 power clean
    run
    9 thrusters
    run
    6 power clean
    run
    6 thrusters
    run

4. 10 box hops 30/26 on even minutes
    6 muscle ups on odd minutes
    Go for 20 min

5. yoke carry 20 yards rest 1 min x10. HEAVY. after last set row 1k

1. Back Squat sets of 3

2. 5 rounds
    4 power snatch 205/135
    2 rope climbs

3. 5 front squat 255/165
    10 chest to bar
    rest 60 sec x10

4. 3 rounds
    20 wall ball 30/20
    20 yard plate push down and back

1. 10 power snatch rest 30 sec x3 135/95. After last set rest 1 min then do 21 kb swings rest 30 sec x3 70/55. After last set rest 1 min then do 21 power clean rest 30 sec 15 power clean rest 30 sec 9 power clean. 135/95

2. 10-8-6-4-2
    power clean 225/145
    parallette hspu 9/7 inches

3. 21 chest to bar rest 1 min x3

4. 10 toes to bar
    10 burpees
    Go for 20 minutes

5. 21-15-9
    ring dips
    hand release push ups

1. Bench press sets of 5

2. 20 yards walking lunge holding two 55/35 lbs kbs on shoulders rest 1 min x7

3. 30 thrusters 135/95
    60 double unders
    30 ohs 135/95
    60 double unders
    10 thrusters
    10 ohs
    120 double unders

4. sled push 20 yards rest 1 min x10

5. 30 hspu on 45/35s
    40 hand release push ups

6. 21 thrusters rest 20 sec 15 thrusters rest 15 sec 9 thrusters 95/65

1. Front Squat sets of 5

2. 7 power snatch 155/105
    7 box overs 30/24
    rest 1 min x7

3. 3 rounds
    7 front squat 245/160
    12 hspu
    3 rounds
    7 shoulder to overhead 205/135
    12 chest to bar

4. 5 ring muscle ups on even minutes 5 bar muscle ups on odd minutes for total of 7 sets of each movement

5. row 500m then run 20 yards down and 20 yards back 3 times. Rest 90 sec x5

1. Push press sets of 5
    Strict press 1 rep max

2. 5 kb squat clean 2 70/45 lbs kbs. kb does not touch ground each rep
    5 bench press 215/140
    rest 60 sec x10

3. 3 rounds
    20 toes to bar
    10 power clean 225/145
    after 3 rounds finish with 25 box overs 30/24

4. 7-6-5-4-3-2-1
    Muscle ups
    x2 wall balls 30/20

5. 6 weighted dips on the minute for 20 minutes

1. Back Squat sets of 5

2. 21 power clean rest 20 sec 21 shoulder to oh rest 20 sec 15 power clean rest 20 sec 15 shoulder to overhead rest 20 sec 9 power clean rest 20 sec 9 shoulder to oh. 135/95

3. row 500m
    20 muscle ups
    row 500m
    20 squat snatch 135/95
    row 500m

4. 10 parallette hspu 9/7 inch deficet
    30 wall ball 30/20
    30 toes to bar
    10 parallette hspu

5. shoulder a heavy sandbag 5 times on even minutes
    5 muscle ups on odd minutes
    try to go for 20 minutes
    

1. Squat Clean 1 rep on the minute for 20 minutes 315/205. Try to use weight as close to that as possible.

2. 3 rounds
    30 power clean 95/65
    30 toes to bar
    30 shoulder to overhead 95/65
    20 chest to bar

3. 7 front squat 225/145
    10 parallette facing burpees
    rest 90 sec x10

4. row 1k

1. Bench press sets of 2

2. 10 hang power snatch 135/95 rest 60 sec x10

3. 21 front squat 165/110
    7 muscle ups
    15 front squat
    7 muscle ups
    9 front squats
    7 muscle ups

4. 2 rounds
    20 hspu 45s/25s
    25 ghd sit ups
    6 burpee muscle ups

5. 20 weighted sit ups for 3 sets. rest as needed. use as much weight as possible.

6. 20 dips rest 20 sec 15 dips rest 15 sec 10 dips rest 10 sec 5 dips

1. Front Squat sets of 2

2. 7 reverse wall ball throws (same thing as two days ago) use what weight you can handle
    14 kb swings 70/55
    rest 60 sec x10

3. row 500m
    10 parallette hspu 9/7 inch deep
    20 power clean 205/135
    50 chest to bar
    150 double unders

4. 15 box hops 24 inch
    5 muscle ups
    rest 90 sec x10

5. 3 rounds
    7 thrusters 155/105
    7 parallette hspu (same thing as the ones earlier)

1. Push press sets of 2

2. 5 bench press 225/145
    5 bar muscle ups
    rest 90 sec x10

3. 4 rounds
    5 deadlift 385/250
    10 box over 30/24
    15 toes to bar
    20 double unders

4. 10 sled push 20 yards as heavy as possible rest 60 sec between

5. row 1k
    30 hspu

Forgot to post Monday.

Monday

1. back squat sets of 2

2. 10 power snatch 205/135 rest 90 sec 10 power snatch 185/120 rest 90 sec 10 power snatch 165/110 rest 60 sec 10 power snatch 135/95 rest 60 sec 10 power snatch 135/95

3. 10 muscle ups
    20 yard walking lunge 135/95 in front rack
    8 muscle ups
    20 yards
    6 muscle ups
    20 yards
    4 mu
    20 yards
    2 mu
    20 yards

4.3 rounds
   21 wall ball 30/20
   21 toes to bar

5. 4 rounds
    10 reps of wall ball throw over your head to 11 ft. You do this like a kb swing releasing the ball at its peak. 30/14
    10 hspu guys on 45 and 25. girls on 35 and 10

1. Back Squat sets of 4

2. 3 rounds
    10 deadlift 315/205
    50 double unders

3. 5 muscle ups
    7 front squat 245/160
    5 muscle ups
    10 wall balls 30/20
    5 muscle ups
    7 front squat 245/160
    5 muscle ups
    10 wall balls 30/20
    5 muscle ups

4. even minutes do 10 hspu 45s/35s. odd minutes do 10 chest to bar for 20 minutes

5. 2 rounds
    10 power snatch 155/105
    row 500m

1. Bench Press sets of 4

2. 200m row damper on 10, 5 power clean 245/160. Rest 90 sec x6

3. 3 rounds
    5 thrusters 135/95
    5 muscle ups

4. 3 rounds
    15 kb swings 70/55
    15 hspu
    then finish with 10 muscle ups

5. 3 rounds
    6 squat clean 225/145
    12 hand release push ups
    then finish with 20 bar facing burpees

6. 10 weighted dips on the minute for as long as you can go. 45/25 lbs

1. Push press sets of 4

2. 5 rounds
    5 deadlift 385/250
    5 bench press 205/125

3. 3 rounds
    8 squat snatch 155/105
    16 toes to bar
    then finish with 40 yard sled push as heavy as possible

4. 5 muscle ups on the minute for as long as you can go

5. Row 1k
    10 parallette hspu as deep as you can handle

1. Front Squat sets of 4

2. 21 power clean rest 25 seconds 15 power clean rest 15 seconds 9 power clean. 135/95
    Rest as long as you need than do 21-15-9 with the same rest times with thrusters 95/65.

3. 30 box overs 34/28 inch
    1k row
    30 shoulder to overhead 185/120

4. 21-15-9 of chest to bar with the same rest times as before. Full recovery then 21-15-9 ring dips with same rests.

5. 40 hspu 45s/25s
    40 abmat sit ups with reach

1. 20 power snatch rest 90 sec 21 power clean rest 90 sec 10 power snatch rest 60 sec 15 power clean rest 1 min 9 power clean. 135/95 for both movements

2. 30 wall ball 30/20
    30 toes to bar
    30 wall ball
    30 toes to bar
    row 1k
    30 wall ball
    30 toes to bar
    30 wall ball
    30 toes to bar

3. 10 kb swings 80/55 7 bar muscle ups rest 1 min x7

4. 3 rounds
    Farmer walk 50 yards with 2 heavy implements
    7 parallette hspu (9/7 inch deficet)

1. Bench Press sets of 6

2. 10 power clean rest 90 sec, 8 power clean rest 60 sec, 6 power clean rest 30 sec, 4 power clean rest 15 sec, 2 power clean. 245/160

3. 10 back squat 315/205
    10 muscle ups
    10 front squat 225/145
    10 hspu (guys on 2 45s each hand, girls 1 45 and 1 25 each hand)
    10 ohs 185/120
    100 double unders
    10 ohs 185/120
    10 hspu (same standard)
    10 front squat 225/145
    10 muscle ups
    10 back squat 315/205

4. 3 rounds
    5 power clean 245/160
    10 weighted dips 35/20

1. Push Press sets of 6

2. 10 overhead squats then right into 10 lunge steps with bar held overhead. Rest 1 min x7. 135/95

3. 2 rounds
    15 chest to bar
    1 bear complex (power clean, front squat, shld to overhead, back squat, shld to overhead) 225/145
    15 ring dips
    1 bear
    15 ghd sit ups
    1 bear

4. 7 dips on the minute for 30 minutes. Weighted as heavy as possible.

5. sled push 20 yards rest 1 min x10

1. Bench Press sets of 1

2. 3 clean to overhead 225/145, 5 muscle ups rest 90 sec x10

3. 25 Deadlift 315/205
    50 wall ball 30/20
    row 1k
    25 burpee box overs 24/20

4. 3 rounds
    50 double unders
    7 hspu on parallettes (guys go to 9-10 inch deficet, girls do 7-8 inch deficet)

1. Front Squat sets of 1

2. 10 power clean rest 1 min x6. 185/120

3. 3 rounds
    10 thrusters 135/95
    2 rope climbs
    10 toes to bar
    2 rope climbs

4. 15 min of on the minute hspu with 10 lbs vest. First 5 min do ten reps, next 10 min do 7 reps.

5. Row 500m
    30 hand release push ups
    row 500
    30 hand release push ups
    row 500

1. Jerk sets of 1

2. 20 kb swings on every 2 minutes for 8 sets. 80/55 lbs

3. 3 rounds
    10 power clean 185/120
    10 box overs 30/24
    10 hspu on 45s/25s

4. 15 chest to bar on even minutes , 10 wall ball 30/20 on odd minutes for 12 minutes

5. sled push 20 yards rest 1 min x10