Tuesday 7/3

Health Skill–

Kipping Technique.

If possible,

5×5 of kipping pull-ups

Purpose Skill–

Muscle Up Technique

If possible,

3×6 False grip pull-ups

Achievement Skill–

8 min EMOM

1 Muscle Up + 2 Dips



5 rope pulls

80 singles

400m run


P: 2 rope climbs / 40 double-unders

A: 3 rope climbs / 70 double-unders

Monday 7/2

Health skill–

Snatch Technique

Purpose/Achievement skill–

Work up to 60% of Snatch max, then

10 min EMOM:

1 power snatch + 1 OHS + 1 snatch balance


16 min AMRAP:

7 power snatches

10 m OH walking lunges

200m run


H: 65/35 #

P: 95/65 #

A: 115/95 #



Friday – Purpose / Achievement


– Strength: Today we’ll perform the sumo deadlift in an EMOM fashion. The purpose of this is to develop explosive force. All sets of deadlifts should be light/fast!

– Metcon: Benchmark workout ”Karen”. Try to beat your previous time if you have one by 30-60s. Have a plan before starting on how to partition sets.


1) Sumo Deadlift  9 x 3 @ 55-65%, every 60s. – Reset on each rep. These should be light + fast!

2) KB Squat Jumps: 3 x 10 (light!). Rest 60s. – These are intended to be done light/fast/maximal height on each rep.


”Karen” For time:

150 Wallballs (20, 14)

Scale as needed.

13:00 Cap


200m Farmer’s Walk

Wednesday – Purpose / Achievement


– Metcon: Even though you’re working with a partner and you’ll have enough rest to sustain your pace, we want lower effort today, around 70-80%. Intensity is not always the priority as low intensity work helps improve our aerobic system and ability to recover. Have fun today and work with someone new!


For time with a partner:


Calorie Row

Walking Lunges (BW)

Hollow Rocks

*Complete 30m Bear Crawl or 10m Handstand Walk after each completed round.

*One person works. Split in half.

45:00 Cap

Tuesday – Purpose / Achievement


– Strength: Today is geared at working to a max in close grip bench press and assistance work for the upper-body. Take 8 sets and strategically build to a max. Your grip should be just inside of shoulder width.

– Metcon: Today’s workout is a complex movement so each rep will require a high amount of energy. Be smart and find a pace around 80-85% that you can work on taking big chunks out of this workout at a time with strategic bouts of rest.


1a) Close Grip Bench Press: 1RM. Rest 2:00 – Grip just inside of shoulder width – Build to a max in 6-8 sets.

1b) Banded Pulldowns: In between sets perform 15 reps.

2) Review the ”Man Maker”


For time: 35 Man Makers (35, 25)

Achievement: (50, 35)


1a) Lying Tricep Extensions: 3 x 12-15. Rest 45s.

1b) Barbell Curls: 3 x 10. Rest 30s.

Monday – Purpose / Achievement


– Strength: Goodmornings + Box Squat should be relatively light. Use one challenging weight for all 5 sets, but make sure you don’t sacrifice technique.

– Metcon: Benchmark workout today. If you’ve done this one before, try to beat your previous time. If not, have a game-plan before starting. KBS should be able to be done in big sets (at least 10/10).


1) Wide Stance Goodmornings + Box Squat: 4 x 8. Rest 90s.

– Perform 3-4 ”warm-up” sets before starting.

– Use one challenging weight for all 4 sets. – Use a parallel box (14-16”)

2) Metcon Warm-up:

2 Rounds at workout speed of:

25 Singles

10 KBS

3 Burpee Box Jumps

Rest 60s.


“Double Jump”

5 RFT:

25 DU’s

20 KBS (53, 35)

10 Burpee Box Jumps (24, 20)

Achievement: (50 DUs)

18:00 Cap


Banded Alphabet: 3 x 1 full set on each side. Rest 30s

Friday – Purpose / Achievement


– Strength: Week 1 of Speed work with Hang Power Snatch. All sets should be fast/efficient so adjust loading if needed.

– Metcon: Today’s metcon has a little bit different twist. You’ll want to try to be efficient and strategic with push press and K2E / T2B splitting work into manageable sets, but to also allow you to complete your wallballs UB and not incur the penalty. Challenge yourself to complete all sets UB while maintaining your wallball standards.


EMOM for 12 min:

ODD Minutes: Hang Power Snatch x 3 @ 70%

EVEN Minutes: Bottoms-up KB Carry x 20-30m each arm


For time:


Push Press (95, 65)


*33 UB Wallballs after each set (20, 14)

*If you break during your wallballs complete 10 Burpees

Achievement: (115, 75)

12:00 Cap


a) Ring Rows: 3 x 15. Rest 30s.

1b) DB Strict Press: 3 x 12-15. Rest 30s.

Thursday – Purpose / Achievement


– Strength: Today is dedicated to performing 8 ”speed sets” with the Power Clean + Front Squat + Jerk. After you’ll perform 5 sets of speed back squats with a 2-one thousand at the bottom of each rep. If you were here last week add 5% to your load. The remainder of today’s work is assistance exercises for the quads, hamstrings, and anterior core.


1) Power Clean + Front Squat + Jerk: 8 x 1 + 1 + 1 @ 80%, every 90s.

2) Close Stance Paused Speed Back Squat: 5 x 5 @ 50%, 2 count on each rep, every 90s. – Squat stance is just inside of your normal stance.

3) RDLs: 5 x 5. Rest 90s.

4) Tall Kneeling to Standing: 4 x 3 ea. Rest 90s.


Accumulate 3 min in Hollow Hold or 90s Tuck Hold / L-Sit Hold


10-20 Minutes of Zone 1 ”Recovery Work”

This is low-effort work done to improve aerobic capacity/recovery. All work should be done at 50-60% effort or conversational.

– light jog

– Rowing

– AD

Wednesday – Purpose / Achievement


– Metcon: The goal of today is to perform to sledwork, carries, and shuttle sprints without the added element of time. All of this work is quite challenging and if done right will leave you feeling like you’ve got a lot done in one session. The shuttle sprints are not intended to be 100% effort; work on your stride length and arm mechanics today. One athlete will complete a full set while their partner rests.


AMRAP in 10 min with a partner:

50m Sled Push @ heavy.

Then, AMRAP in 10 min with a partner:

Farmer Carry x 40m

Then, AMRAP in 10 min w. a partner:

100 Meter Shuttle Sprint. 50 Meters out, 50 meters back @80% (not a full sprint).

*One athlete performs a full set at a time

*Alternate Workout Option:

AMRAP in 30 min with a partner:

800 Meter Run

50 Air Squats

50 KBS (50, 35)


Accumulate: 30 Dips (on a box, bar, rings, with or without weight as appropriate)

Tuesday – Purpose / Achievement


– Strength: We’ll start today’s strength by performing repetition work with close-grip chin-up which places stress on the biceps group.

– Metcon: Today’s metcon will challenge your lungs as this piece works the body head to toe. Pacing needs to be on point, so shoot for 80% of max effort.


1) Close Grip Strict Chin-ups: 5 x 5. Rest 60s. Options: – Weighted – Bodyweight – Partner Assisted

2) Metcon Prep:

2 Rounds of:

5 Hang Power Cleans

10 Walking Lunges

5 Barbell Rows

10 Push-ups



For total time:

21 Hang Power Cleans (115, 75)

50 Walking Lunges (BW)

500 Meter Row

Rest 2:00

21 Hang Power Cleans

50 Walking Lunges

500 Meter Row

Rest 2:00

40 Barbell Rows (115, 75)

60/50 Push-ups

500 Meter Row

Achievement: (135, 95)

25:00 Cap


Banded Facepulls x 100 Reps. *Complete sets of 25 at a time. These should burn.