WARM-UP
2 sets:
50 Single-Unders
15 Air Squats
10 PVC Push Press

2 sets:
:30 single-unders
10 Burpees
10 PVC Push Jerk

5 sets:
5 Push Up to Down Dog
3 push jerks

Pre-workout:
EMOM 8:
:20 crossover singles
– Rest the remainder of each minute.

NOTES

• Progressive full-body warm-up.
• Use the first 4 sets to get the body used to moving and take it slow.
• During the first 4 sets focus on movement quality with the push presses and push jerks
• For the final 5 sets, start with 40-50% of your 1-rep max push jerk and slowly increase weight.

TEST
5 rounds for time:
55 Double Unders
5 Push Jerk (125/185 lb)

TRAINING
5 rounds for time:
55 double-unders or 55 Single-Unders
5 push jerks (75% Jerk max)

Stimulus & Goals

• 5:00-8:00.
• Double-unders in 1:00 or less.
• 2-3 rounds of the push jerks unbroken.
• “Sneaky redundancy” between jumping with the rope and jumping with the barbell.

Strategy

• The push jerk weight should be a heavy weight that you can complete in an unbroken set each round.
• Rest just long enough after the double-unders to ensure that you complete all 5 push jerks in a row.
• Aim to complete the double-unders in one to two sets at most!

Competition: 65 min

Warm up: 15 min
See Above

Workout 1: 15 min
5 sets for load:
5 Push Jerk
– Rest 2:00-3:00 between sets.
– Hold the receiving position of the final rep for :03

NOTES

• Build to a heavy set of 5 push jerks using 5-20 lbs more than each set completed from the previous week.
• Hold the receiving position of the final rep for :03 before standing to build strength in the position.

Workout 2: 10 min
Today’s Rx
​

Workout 3: 20 min
TAYLOR
For time:
4 rounds:
400-m Run
5 Burpee Muscle Up
– Wear a vest (14/20 lb)

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Stimulus & Goals

• 14:00-20:00.
• Keep vested run under 3:00. Unvested run should be 2:00 or less.
• Spend no more than 2:00 completing the burpee muscle-ups.
• Wear a vest if only you are still able to perform the workout as Rx’d.
• Compare to 12/14/2022.

Strategy

• Keep moving on the run. Especially while wearing a vest. It’s easy to let the vest “weigh” you down. Run tall and remember to breathe.
• On the burpee muscle ups, rest after the burpee. Take a second to shake out your arms and grab some chalk if you need it. Make each rep count. Failing a repetition can be devastating.

Stretching: 5 min
2 sets:
:30 Calf Stretch / side
:30 lacrosse ball shoulder mash / side
​

WARM-UP
2 sets:
100-m jog
50-ft Toy Soldier
50-ft alternating quad stretch
50-ft High Knees in place
50-ft butt kickers
50-ft alternating Walking Lunge
50-ft Broad Jumps
50-ft skip for height
50-ft skip for distance

4 sets:
100-m Run

NOTES

• Increase pace across each of the first two sets.
• Look to maintain your goal 400-m pace in each of the 4 sets of 100-m warm-up runs.

TEST
Every 3:00 x 7 sets:
400-m Run
– Score is your slowest 400-m time.

TRAINING
7 sets:
400-m Run
Rest equal time as last run
​
Post-workout:
2 sets:
2:00 Plank
30 strict Situps

Stimulus & Goals

• Finish each round in less than 2:15.
• Single modality, monostructural workout.
• Score is the slowest 400-m time.
• Pays to hold a consistent pace.

Strategy

• Time your 100-m split paces so you can adjust them in later rounds.
• Aim to hold a moderate to fast pace that you can maintain across all 7 sets.
• Avoid sprinting the first set and then slowly dying out across the later sets.

Competition: 100 min

Warm up: 20 min
See above

Workout 1: 25 min
Today’s Rx

Workout 2: 25 min
7 sets for load:
Power Snatch
5-5-5-5-5-5-5

Stimulus & Goals

• Build to a heavy set of 5 touch-and-go power snatches.
• Lift once every 3:00.
• Aim to increase weight across sets.
• Start around 60% of your best power snatch.

Strategy

• Practice pausing at the hip while standing tall before you push the bar down to the ground for the next rep.
• Continually think about sitting the hips back and pushing your heels down hard as you go into the setup position.

Workout 3: 20 min
4 sets for load:
6 Deadlift
– Rest 3:00 between sets.

NOTES

• Use a similar load as your heaviest set of 10 Deadlift from the previous week for all 4 sets of 6 reps this week.

​
Stretching: 10 min
2 sets:
:30 foam roll calves / leg
:30 Standing Hamstring Stretch / leg

WARM-UP
1 set:
2:00 Assault Bike, Row, or Skierg
10 alternating Samson stretches
10 alternating Scorpion Stretch
10 Inch-worm (no push-ups)

1 set:
2:00 Assault Bike, Row, or Skierg
10 Scap Pull up
10 alternating Lunge
10 Kip Swing
10 Squat Therapy

3 sets:
3 Pullups
5 Pushups
5 Air Squats

NOTES

• Even if you plan on performing something other than pull-ups in Cindy, use this warm-up to practice pull-up skills.
• Start slowly and increase speed throughout the warm-up.

TEST
Cindy
AMRAP 20:
5 Pullups
10 Pushups
15 Air Squats

TRAINING
AMRAP 20:
5 Ring Rows or Pullups
10 knee push-ups or Pushups
15 Air Squats to target (self integrity check, hip below knee)

Competition: 60 min

Warm up: 20 min
See Above

Workout 1: 25 min
Cindy

Workout 2: 10 min
For time:
15 Hang Power Clean (145/205 lb)
20 Deadlift
400/500-m Row

Stimulus & Goals

• <7:00.
• Heavier hang power clean loading.
• Use a hang power clean weight that you can cycle for 3-5 reps.

Strategy

• This workout is a twist on yesterday’s class workout.
• Break the hang power cleans into similarly sized sets, and then sprint through the remainder of the workout!

Stretching: 5 min
1 set:
1:00 Couch Stretch / leg
1:00 banded lat stretch / arm

Warm up:
Set 1:
Focus on sitting up tall on the rower. Athletes should identify their 500-m split time as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)

Set 2:
At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
15 pulls on the rower (18-20-strokes-per-minute pace)
10 Good Mornings + jump

Set 3:
At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster.
15 pulls on the rower (22-24-strokes-per-minute pace)
10 Air Squats

Set 4:
At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, your pace should be the fastest yet.

15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jump squat
5 Deadlift
5 stand and shrug from the hang
5 hang muscle cleans
5 high hang clean
5 Hang Power Clean


2 sets:
5 hang power cleans
– Perform one set from the high hang position and then one set from the low hang position.

TEST
For time:
30 Hang Power Clean (65/95 lb)
40 Deadlift
400/500-m Row

TRAINING
For time:
30 hang power cleans (65% max)
40 deadlifts (60% max separate bar)
50 Land Mines Twist @ 25% max snatch, single count

Post-workout:
Every :30 for 10 sets:
2 Power Clean
– Must be touch-and-go reps.

Competition: Rest Day
​
Stretching:
2 sets:
:30 alternating Scorpion Stretch
:30 pigeon pose / leg

6/4 
RX
For time:
160 Double Unders
40 Overhead Squat (65/95 lb)
30/40 cal Row
120 double-unders
30 overhead squats (65/95 lb)
22/30 cal row
90 double-unders
20 overhead squats (65/95 lb)
15/20 cal row

6/5 
RX
For time:
30 Hang Power Clean (65/95 lb)
40 Deadlift
400/500-m Row

6/6 
Cindy
20 Min AMRAP
5 Pullups
10 Pushups
15 Air Squats

6/7
RX / Intermediate
Every 3:00 x 7 sets:
400-m Run
– Score is your slowest 400-m time.

6/8 
RX
7 sets for load:
Power Snatch
5-5-5-5-5-5-5

6/9 
RX
5 rounds for time:
55 Double Unders
5 Push Jerk (125/185 lb)

6/10
RX
For time:
1-2-3-4-5-6-7-8-9-10:
Wall Balls (14/20 lb)(9/10 ft)
Toes-to-Bar
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars

WARM-UP
1 set:
1:00 jump rope
20 Air Squats
10 Kip Swing
5 Inch-worms

1 set:
:30 Double Unders
15 PVC Pass-throughs
10 kip swing
5 inchworm walk-outs

1 set:
:30 Double Unders
10 Squat Therapy
10 kip swings
5 inchworm walkouts

1 set:
1:00 Row
10 Overhead Lunge (empty bar)

1 set:
:30 row
10 Overhead Squat (empty bar)

1 set:
:30 row
10 overhead squats (add weight)

1 set:
:30 row
10 overhead squats (add weight)
​
NOTES

• The first few sets of this warm-up aim to elevate your heart rate and get your body moving through a full range of motion.
• In the last four sets, increase your pace on the rower until you find your workout pace.
• Increase the loading on the barbell in the last two sets to find your workout weight.

TEST
For time:
160 Double Unders
40 Overhead Squat (65/95 lb)
30/40 cal Row
120 double-unders
30 overhead squats (65/95 lb)
22/30 cal row
90 double-unders
20 overhead squats (65/95 lb)
15/20 cal row

TEST
For time:
120 double-unders or Single-Unders
40 overhead squats (55% of Max)
30/40 cal row
80 double-unders or Single-Unders
30 overhead squats
22/30 cal row
50 double-unders or Single-Unders
20 overhead squats
15/20 cal row

Stimulus & Goals

• 16:00-24:00.
• Overhead squat weight should allow for larger sets of at least 15+ reps.
• Finish the first row in 2:30 or faster.

Strategy

• Smooth and relaxed with the jump rope.
• Press up into the barbell and hang on for as long as you can. Try to go unbroken.
• Sit up tall on the rower and breathe. It does you no good to “sprint” the row if you can’t immediately move on to your next movement. So, slow your pace and transition faster to the next exercise. 

Competition: 95 min

Warm up: 20 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 15 min
For time:
12-9-6:
Deadlift (205/315 lb)
Bar Muscle up

Stimulus & Goals

• Complete this workout in 6:00-11:00.
• Athletes should be able to repeat sets of 3-5 reps for both movements throughout the entire workout.
• Complete bar muscle-ups in 3 sets or less.
• The deadlifts should be moderately heavy, but the weight shouldn’t be heavier than 75% of your 1-rep max.
• You should be able to cycle the deadlifts for multiple reps. The deadlifts shouldn’t become fast singles at any point.

Strategy

• Be smart about how you attack this workout. The number of sets it takes to complete each round should decrease as the workout goes on. For example, if the round of 12 takes you 4 sets of 3 reps, the round of 9 should take 3 sets of 3, and the round of 6 should take 2 sets of 3. Move quicker as the reps decrease.
• Use whichever movement your best at to control the pace. Go big on the movement you’re good at and break up your weaker movement into conservative sets.

Workout 3: 25 min
4 sets for quality:
25 seated leg raise
5 L-Sit Pullups
5 Wall Walk

NOTES

• The goal is quality movement. On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels off the ground.
• It’s OK if you have to break the L-pull-ups into a couple of sets. Try to keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
• Control the descent of the wall walks. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.

Stretching: 10 min
1 set:
1:00 Foam Rolling Lats / side
1:00 foam roll calves / side

Last night, the gym flooded while I was attending a friend's wedding and unavailable. I wanted to do a public shout-out to those who came to the rescue. Not being there, I'm sure I will miss someone, but here is a huge thank you to Ali, Suzanne, Chad, Dan K, Dan P, and anyone else that helped keep the worst from happening. Floor panels were lifted, hoses and vacuums run to siphon the water, and trenches dug. It sounded epic.

Now, on to Our First Speed Dating Comp. There were no categories, no way to pick partners, and I think it went well. The only request I received was to add one more workout at the next event so there would be less chance of a tie, and more mixed teams.

The competition came down to a three-way tie for 1st place between Josh, Josie and Heath. Josie bowed out of the tie-breaker; Josh wanted to back out also (his third year in a tie-breaker!) but I wouldn't let him (just kidding, sorta). Josie hopped into the gym to do the Open in Feb / Mar and only just started back up at the gym this month. Everyone was impressed with her athleticism and heart … there were lots of comments to her credit afterwards.

The tie breaker:
15 - 12 - 9
Ski Erg Calories
75# Thrusters

Josh ended up taking 1st place, but both he and Heath finished in under 5 minutes.

Overall results were as follows:
WOD 1
1: Ryan & Dan K
2: Josh & Heath
3: Anneke & Henry
4: Adam & Josie
5: Heather & Brandon
6: Sam & Chad

WOD 2
1: Brandon & Josie
2: Heath & Chad
3: Ryan & Josh
4: Henry & Adam
5: Dan K & Sam
6: Heather & Anneke

WOD 3
1: Josh & Josie
2: Heath & Brandon
3: Henry & Chad
4: Ryan & Anneke
4: Heather & Sam
5: Dan K & Adam

It was a great time, and we raised almost $1,000. Having the most votes, we will be purchasing an individual rig to go next to the power racks. Let me know when you would like to do it all over again. I would be down for a quarterly comp if there is enough interest and volunteers.

A huge thank you to everyone who participated, helped out and spectated. There was a great vibe in the air even after the flooding!

WARM-UP
1 set:
30 Jumping Jack
10 alternating Scorpion Stretch
10 KB /  Dumbbell Deadlift

1 set:
30 skier jacks
10 alternating hamstring scoop stretch
10 single-arm KB swings / arm

1 set:
1:00 Up-Downs
10 Broad Jumps
10 Russian KB swing

1 set:
1:00 Burpees
10 Kettlebell Swing

NOTES

• Perform the first few sets at an easy, conversational pace. As you get to sets 3 and 4, increase the pace and find your workout speed.
• Start with a lighter KB and increase the load as you feel more comfortable.

TEST
10 Rounds of 1:00 on – 1:00 off for reps:
8 Kettlebell Swing (35/53 lb)
4 Burpees
– Pick up a new minute where you left off the previous minute.

TRAINING
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings @ 33% max Snatch
4 burpees
– Pick up a new minute where you left off the previous minute.

Post-workout:
3 sets:
:45 GHD Hip Extension
– Rest as needed between sets.

Stimulus & Goals

• 10+ rounds.
• Spicy interval workout.
• Athletes pick up where they left off each round and accumulate total rounds.
• Find a number of rounds per minute and hold on or go faster.

Strategy

• Push the pedal to the floor from the beginning of the workout. Try to maintain unbroken KB swings the entire time.
• On the KB swings, think about using the hips as much as possible because the burpees will make the arms tired.
• Don’t forget to breathe.

Competition: 100 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
4 sets:
100-ft Farmer Walks
25 GHD Sit-up
– Rest 1:00-2:00 between sets.

NOTES

• Go as heavy as possible on the farmers carry. If you really want a challenge, use two loaded barbells. Try to stay unbroken on the GHD sit-ups. Rest as needed between movements to maintain the unbroken stimulus.

Workout 3: 35 min
For time:
400-m Run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run

Stimulus & Goals

• 20:00-26:00 of work (not including rest)
• 400 m < 2:30
• 800 m < 5:00
• 1,200 m < 8:00
• 1,600 m < 10:00

Strategy

• Avoid hitting every interval all out. Perform each run at a sustainable pace (around 80-90% effort). This strategy will allow you to feel relatively recovered prior to starting each interval.
• If you feel like you can push faster, wait until the 1,200-m or the 1,600-m intervals. This will be a great place to turn on the afterburners.
• Try to perform this workout with friends or a training partner as this will give you more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval prior to starting.

Stretching: 10 min
2 sets:
1:00 standing pike stretch
:30 Yoga - Cobra Position