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Workout of the Day


Back Squat (Hatch Squat E2MOM)
1*5 60%
1*3 70%
1*2 80%
1*2 90%
1*1 95%
Front Squat (Hatch Squat E2MOM)
1*5 65%
1*4 75%
1*4 80%
1*4 85%
Hard Annie (Time)
Double Unders
Weighted Sit-Ups (35/25)

Workout of the Day


Push Jerk (EMOM x 10)
Set #1 – 3 @ 50%
Set #2 – 3 @ 55%
Sets #3 +4+5 3 @ 60%
Sets #6+7+8+9+10 2 @ Build each set
Bel Air (AMRAP – Rounds and Reps)
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

Workout of the Day


Deadlift (EMOM x 10)
Min 1) 10 Burpees
Min 2) 5 Deadlifts

Use rough;y 70% of 1RM

Jelly Belly (Time)
50 Sit-Up, 25 Cal Row, 10 Deadlifts
40 SU, 20 Cal Row, 8 Deadlifts
30 SU, 15 Cal Row, 6 Deadlifts
20 SU, 10 Cal Row, 4 Deadlifts
10 SU, 5 Cal Row, 2 Deadlifts

Rx’d 225/155
Rx’+ 275/185

Workout of the Day


Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Workout of the Day


Fancy Pants (Time)
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65

In "Fancy Pants", athletes will move through a 21-15-9, segmented with running between each set. Stimulus wise, we are looking for a load that we feel comfortable cycling for 21+ repetitions unbroken, when fresh.

At the start of the workout, we are heavy on the barbell reps. At the tail end of the workout, it flips… it becomes a running workout.

Purely for perspective, in the first three "rounds" of the effort, we’ll a point in the workout where we’ve completed 57 reps on the barbell, but only 400 meters of running. In the back half of the workout, there’s a portion where we’ll complete 600 meters of running, with only 18 reps on the barbell to break it up.

In the front half of the workout, let’s pace our running. Our first 200’s should be our slowest. Moving at a recovery pace here allows us to strive for the bigger sets inside the gym. And when the set counts reduce towards the back half of the workout, we can increase our running speed.

As a micro-goal for the workout, the final three runs should be our fastest. Not just the final, but the final three.

Workout of the Day


Deadlift (20 Min to complete)
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79
5 Sets of 1 – 82-85-88-X-X
The final two sets are left open. Based on feel, we can continue to climb, stay across at 88%, or complete two back-off singles.
Joker (Time)
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Deadlift – 185/135
Rx+ 225/155

An inverse ladder repetition scheme, where we’ll climb in reps on the toes to bar as we descend in reps on the deadlift. Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it.

Although difficult to see at first glance, our lats will take the brunt of the fatigue here. As we engage for the deadlift, we fire the lats to keep the bar close. On the kip swing, we absolutely use our lats here as well. What results is a fatigue inside of the kip swing of the toes to bar, resulting in a less powerful pull/push kip. It won’t be the deadlifts that slow us to a halt if we reach it… it will instead be the toes to bar in the larger sets as we climb that ladder.

Pacing these repetitions and breaking as you see fit is naturally a large aim of ours, but, as is technique. Those who can hold sound technique especially in the earlier sets will preserve their capacity for when they need it the most – in these final, larger, sets of toes to bar.

Workout of the Day


Back Squat (E3MOM)
1*5 65%
1*5 70%
1*5 75%
1*5 80%

10 Pushups between each set

Front Squat (E3MOM)
1*5 60%
1*5 65%
1*5 65%
1*5 65%

10 Pull-ups between each set

Workout of the Day


Hang Squat Clean (On the Minute x 11:)
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.

Dirt Nap (Time)
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

TC 18 Min
In "Dirt Nap", we have a short-range sprint effort. On the hang squat cleans, we are looking for a load we are very confident we could complete 15+ reps with unbroken when fresh. Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets.

Another way to look at this is that we are looking for a load that we feel confident we could complete the 15 with one break or less in each round.

On the burpees, these are lateral to the barbell. That is, we are completing the burpee perpendicular to the barbell. A two foot jump over the barbell is Rx, with a burpee step-up still counting as Rx.

Pacing wise, although a mid-range sprint, we still need to pace the burpees relative to our conditioning. What is more important than cycling the burpees quicker is the need for large sets on the barbell. We aren’t going to stop on the burpees, but we absolutely can stop on the barbell. With one break (or less) being the goal on the barbell per round, let’s then increase the pace our burpees.

Workout of the Day


Strict Nicole (AMRAP – Reps)
400 Meter Run
Max Strict Pull-ups

In "Strict Nicole", we are chasing a max number across as many rounds as seen fit by the athlete. If one pushes the 400 meter runs, we can see round totals closing in on 9 or even 10 rounds. If we pace the 400’s, and chalk before each strict attempt, we may be closer to 6 rounds.

The balance is in the middle, naturally. If we push the running for true max rounds, we will get the most amount of attempts on the pull-up bar, but we may not hit our best numbers per set. A slightly more reserved pace, along with a brief composure breath, re-grouping underneath the bar is the ideal place to be.

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".

Accessory Work
EMOM x 10
1)10 GHD
2) 45 sec Plank (can add weight to back)

Workout of the Day


Metcon (5 Rounds for reps)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

In "Hot Air", we are looking for a moderate snatch barbell. A loading that we are confident we could "touch and go" for 12+ reps unbroken, when fresh. Inside the workout, being an interval effort, we want to capture this specific stimulus. We do not need to complete these as touch and go reps, but if we had to in round one and two, we are very confident we could find it unbroken.

For round times, we are aiming to place ourselves in the ballpark range of 2:30, of half of the interval. This will naturally vary amongst athletes, with the take home message being… we absolutely want the rest that follows. If we are moving towards a completion time of 3:30 in the earlier rounds, we won’t be able to sustain the level of intensity we are aiming for.

Pacing wise, we want to move outside our comfort zone on the opening air squats and row calories. The training value in this effort is truly getting to the power snatch barbell fatigued. Being able to cycle the barbell with lactic in the legs and a higher heart rate is what we are after. And although we are always looking to use the clock to our advantage, today is a day where are placing less emphasis on it. Although perfectly even splits are the common goal, today it is truly a chance to become comfortable, being uncomfortable.

A micro-goal for today’s effort could be to push our pace on the squats and rowing calories to a point that leaves us a little worried about how the snatches will go (this is a good thing for today.. moving outside our comfort zone). Another could be the reverse. If we typically would break the power snatch reps at 4-3, let’s push for unbroken sets today, and see if we can hold onto the bar for all five rounds.

1-Mile Run (Time)
Max Effort 1-Mile Run