Wednesday, 1/31/18


2 Push Jerks+ 1 Split Jerk (1-1-1-1-1 )

Warm up to 65% of !RM C&J, then add 5# each round. From  the rack. Record the last weight for the score

Clean and Jerk (3 Cleans + 1 Jerk @ (70%+5.5#)x1x4)

4 Rounds of 3 Squat cleans and 1 Split Jerk @ 5.5# + 70% of 1RM C&J


Metcon (AMRAP – Reps)

9 Power clean 135/95
6 Burpee over bar
3 Strict HSPU

If you don’t have HSPU, do push-ups

Tuesday, 1/30/18


Pause Back squat (@(70%+5.5#)x3x4)

Come to a complete stop in the bottom of the squat and hold for 2 seconds

4 Rounds of Paused back squat triples @ 5.5# + 70% of 1RM back squat.

Hang Snatch (@(65%+5.5#) x3x4)

4 Rounds of 3 hang squat snatches @ 5.5# + 65% of 1RM Snatch.


Jeremy (Time)

Overhead Squats, 95# / 65#


Monday, 1/29/18


Metcon (AMRAP – Reps)

Pistol practice for 5 minutes then
Pistols alternate leg



Metcon (AMRAP – Rounds and Reps)

15 C2B pull-ups
30second ring L-sit hold

5second hold = 1 rep
If you don’t have C2B, do pull-up. If you don’t have pull-up, Band strict pull-ups


“Split, Power or Squat Jerk?” – David Spitz

Saturday, 1/27/18


Wittman (Time)

Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.

In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
For females
1 pood KB/65# Power cleans/20″ Box Jumps

Friday, 1/26/18


Metcon (AMRAP – Reps)
As teams of 2,
50 Burpee to 6″ target
50 Walking lunges
50 Box Jump 24/20
50 V-ups
50 Sit-ups

One athlete can work at a time in relay style (25 reps each)

Coaching the three snatch positions – Mike Burgener

Thursday, 1/25/18


Snatch grip Push press+ 2 Heaving Snatch Balance  (@70% of 1RM Snatch x1 x4 )

From the rack
•        Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat

4 rounds of
1 Snatch grip push press BTN + 2 Heaving snatch balance @ 70%

Snatch Grip Deadlift (@90% of 1RM snatch x5x4)

Work from a 3-4 inch deficit
4 Rounds of 5 reps of Snatch grip DLs


Metcon (Time)

For time,
21-15-9 reps of
Push press 95/65

Handstand  kicks for HSPUs if you don’t have HSPUs.

Wednesday, 1/24/18


Clean and Jerk (3 Cleans + 1 Jerk @70% x1x4)

4 Rounds of 3 Full squat cleans + 1 Split jerk at 70% of 1RM c&J.


Nutts (Time)

10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate

In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Deadlift 250/175
Box Jump 30/24
Jumping chin over bar pull ups for pull-up scaled
75 DUAs for DUs
400m run 45/35

Tuesday, 1/23/18


Metcon (AMRAP – Reps)

Double Under practice


Find the max reps of unbroken double unders in the time cap

Metcon (No Measure)

Min 0,4,8 – 10 Wide arm strict pull-ups
Min 1,5,9 – 30 second ring support
Min 2,6,10 – 10 Toe to bars
Min 3,7,11 – 5 YTW

Try to finish all the reps.

Ryan (Time)

Five rounds for time:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
Ring or bar muscle ups are ok. If you don’t have MU, 1MU=4 Pull-ups. If you don’t have Pull-ups, do band assisted strict pull-ups

Monday, 1/22/18


Pause Back squat (@70% of 1RM back squatx3x4)

Come to a complete stop in the bottom of the squat and hold for 2 seconds

4 Rounds of triples at 70%

Hang Snatch (@65%x3x4)

4 Rounds of triples @65% of 1RM snatch


Metcon (Time)
For time,
21-15-9 reps of
Sumo Deadlift High Pulls 95/65
Overhead Squats 95/65


Friday, 1/19/18


Push Jerk (Find 1RM )


Hang Clean (Find 1RM )

Either start from High hang or below knee
High hang clean:


Randy (Time)
For Time:
75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Female RX 55#