STRENGTH 
Back Squat 
3.3.3.3.3

CONDITIONING
2 Rounds For Time
30 Burpees
1:30 rest between Rounds
 
AMRAP 10 
20 Wall Ball (20/14) 
6 Pull Ups
15 Box Jumps 24/20
“Ninety-nine percent of failures come from people who have the habit of making excuses.” 
– George W. Carver
ADVANCED
Conditioning
2 Rounds  For Time
30 Burpees
1:30 rest between sets
 
AMRAP 10 
20 Wall Ball (20/14) 
3 Muscle Ups
12 Pistols (alternating legs)
WEIGHTLIFTING

Power Snatch 
80% 4.4
85% 3.3.3 

Clean Pull + Hang Clean (Full Squat)
80% 3+2, 3+2, 3+2
(% of power clean)

Push Press (behind the neck/ snatch grip)
4.4.4.4
Choose weight
 
 
EOMOM 10 Minutes
2 Cleans 1 Jerk

5 Rounds for Time
30 Double Unders 
15 Overhead Squats 95/65
“Do or do not.  There is no try.”
-Yoda
 
 
OPEN GYM
9:00 am - 12:00 pm
 
 
WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-Rep Max Clean & Jerk
6-minute time cap
“Success is nothing more than a few simple disciplines, practiced every day.”
-Jim Rohn
 
 
The Deck of Cards

Suits refer to the exercise: 
Hearts=Push-ups,
Spades=Mountain Climbers
Clubs= Squats
Diamonds= Sit-ups. 
Aces (of all suits)= 15 Burpees
The number on the card refers to the number of reps to be completed. Face cards=10 Reps and Aces=15 Burpees. 
Jokers=Coaches Surprise. 
Scoring is done on a team basis. Your class is your team. Think hard about a team name for tomorrow.
There is a 20 minute cutoff
“The phrase ‘I can’t’ is the most powerful force of negation of the human psyche.”
-Paul R. Scheele
WEIGHTLIFTING

Rest Day
 
 
15 MINUTES SKILL WORK/GYMNASTICS
Rings Muscle Ups, Chest 2 Bar Pull Ups, Bounding Box Jump, Double Unders


For Time

400 Meter Run

10 Minute AMRAP (Alternating Rounds with Partner)
Ascending Reps 1,2,3,4,5,6, etc...
Wall Balls 20/14
Box Jumps 24/20

For Time
400 Meter Run
Good things take time, as they should. We shouldn’t expect good things to happen overnight. Actually, getting something too easily or too soon can cheapen the outcome. 
- John Wooden
 
 
4 Rounds for Load
2 Power Clean & 2 Front Squats

AMRAP 15:00 
25 Burpees
10 HandStand Push Ups
25 Burpees
20 Kettlebell Swing 53/70 (Advanced 70/53)
25 Burpees
30 V-ups
“Discontent is the first step in progress. No one knows what is in him till he tries, and many would never try if they were not forced to.”
 -Basil Maturin
Weightlifting
Power Snatch 
70% 2.2
75% 1
80% 1.2.1.2.1

Clean Deadlift
3.3.3.3 -choose weight-

Front Squat 
4.4.4

5 rounds for time:
5 Toes to Bar
7 GHD Sit-ups

 
 
EOMOM 10
For Load
1 Power Snatch 
2 Snatch (full squat)

7 Rounds for Time
7 Thruster 75/55
7 Pull ups

“If you really want to do something, you’ll find a way.  If you don’t, you’ll find an excuse.”
-Jim Rohn
Advanced
EOMOM 10
For Load
1 Power Snatch 
2 Snatch (full squat)

7 Rounds for Time
7 Thruster 75/55
7 Pull ups

3 Rounds for Reps/Calories
:30 Row for Calories
:30 Rest
:30 Double Unders
:30 Rest
 
 
“Honor your calling.  Everybody has one.  Trust your heart and success will come to you.”
-Oprah
Open Gym 1:00 pm - 3:00 pm

 
 
“Striving for perfection is the greatest stopper there is.… It’s your excuse to yourself for not doing anything.  Instead, strive for excellence, doing your best.” 
-Sir Laurence Olivier
8 Minute AMRAP
Assending Reps 2,4,6,8,10
Toes to Bar
Push Press 95/65

Rest 5 Minutes then

8 Minute AMRAP
Ascending Reps 3,6,9,12,15
Burpees
Sumo Deadlift High Pulls 95/65

Actions are alternating for 8 minutes.  Including the rest period, that’s 21 minutes start to finish.  Rough stuff.  Score is TOTAL REPS per activity.  The work intervals are executed at 100% intensity. Nobody should be strolling around after the 8 minutes is over.