“An expert is a person who has made all the mistakes that can be made in a very narrow field.” -Niels Bohr
6-8 minutes to work up to 70% of your Front Squat max, then:
6 Min EMOM: 2 Front Squats @ 70-75%
6 Min EMOM: 1 Front Squat @ 80-85%
3 Rounds For Time: (14 Min Cap)
21 Wall Balls S(14/10) RX(20/14) RTG(30/20)
18 Butterfly Sit Ups
15/12 Cal Row
12 Toes to Bar S(Knees to Chest)
-The front squat strength/skill work will be the focus of today’s workout, and we will be spending close to 20 minutes on this. You will have some time to warm up to
70% and then all your sets for the 12 min EMOM should be at 70% or above. For each 6 min EMOM, the weight should stay the same throughout. If you find that
your weight is too easy, you can add throughout, to reach the right stimulus. It is only 2 reps at a time, so each rep should be very tough. With that said, you will only
have about 40 seconds to recover for the next set, so you shouldn’t be close to failing reps in the early minutes. For the 2 nd EMOM, aim to increase the weight at least
10%, since you are cutting the volume in half.
-“Kentucky Derby” will be a shorter workout to finish out the day. The goal is to finish in 12 minutes or less, which is about a minute per movement. Aim to stay
unbroken as long as possible in this workout, and minimize transition time between movements. For the wall balls, choose a weight that you can definitely do
unbroken for the first round. This may mean going to a heavier ball today for some athletes.
3 X 5 Min AMRAPs
15/12 Cal Bike S(12/9 Cals)
15/12 Ring Dips S(Push Ups)
15 Deadlifts S(155/105) RX(185/125) RTG(225/155)
*5 Mins Rest Between AMRAPs
-Today’s workout is an interval workout, where you will be working for 5 minutes and resting for 5 minutes. Whenever we see this type of 1:1 work to rest ratio, we
can confidently hit this type of workout hard, knowing that we will have a good amount of time to rest and recover between rounds. This doesn’t mean that you can
sprint the bike right off the bat, so aim to find a hard intensity that you can sustain for 8-10 minutes or so.
-For the deadlifts, choose a weight that you could do unbroken for at least 1 or 2 rounds if you chose to. During the workout, aim to break these up in 2-3 sets per
round. A similar approach can be applied to the ring dips/push ups. 2-3 sets should be sufficient for most athletes. If you are going beyond 4 sets for these, scale the
reps or the movement accordingly. We want you to be moving through this fast enough where you get well into the 2 nd round each time. We will restart at the
beginning of each AMRAP, so you can see if you were consistent from effort to effort.
Every 90 Secs for 4 Rounds: (12 Mins)
Set 1) 8-12 Chest to Bar Pull ups S(5-7 Chest to Bar/8-10 Pull Ups/Jumping Pull Ups)
Set 2) 2 Squat Snatches (Start at 65% and build)
12 Min AMRAP:
400m Run S(250m)
2 Rope Climbs S(1 RC)
12 Russian KB Swings S(53/44) RX(70/53)
-Today’s strength/skill work is the focus for today. It will be a different format in that we will be working on both a gymnastics movement and a barbell movement.
The goal for the pull ups is to get a consistent unbroken set every time. If needed, you could do up to 2 sets, but you should scale if you need more than 2 sets to
reach the desired rep ranges for whatever gymnastics movement you choose. For the squat snatches, start at 65% and aim to build throughout the 4 rounds. These
should be performed as 2 singles, dropping between each rep.
-“Rope- ah-Dope” is a short finisher to end the day, continuing the grip and pulling theme for the day. Hit these runs pretty hard today, since this is the meat of this
workout. If you are going above 2:15 or so on the runs, consider scaling to the 250 today. The goal for today is to get close to finishing 4 full rounds. For the KB
Swings, pick a weight that you can do unbroken for the entire workout.
8-10 Minutes to Practice and Accumulate 4 Sets of 2-4 Skin the Cats S(Hang to Inverted/Ring Knees to Chest)
16 Min AMRAP:
16 D-Ball Weighted Lateral Step ups S(40/20) RX(50/30)
100m Farmers Carry S(53/44) RX(70/53)
2 Sled Pushes S(135/90) RX(180/135)
16 Hip Extensions
-Over the last couple weeks, we have been mixing in various high level skills on Thursday, and today’s skill is the skin the cat on the rings. This is a great skill for
teaching us coordination and body awareness on the rings. Its also a great way to open up and improve flexibility in the shoulders. Plus, its kinda fun to get upside
down every once in a while.
-In “Co-lateral damage” the focus is on building the core. By adding weight and a lateral variation to the step up, this will provide a unique challenge to the hips and
core. That theme will continue with movements like the farmer’s carry and hip extensions. Aim for quality on these movements rather than moving fast. If you want
to bump up the intensity of this workout, hit the sled pushes hard each round.
10 Min EMOM:
Min 1) 7 Thrusters S(95/65) RX(115/80) RTG(135/95)
Min 2) 40 Secs of Bar-Facing Burpees
-rest 5 minutes-
10 Min EMOM:
Min 1) 15/12 Cal Row S(12/9 Cals) RTG(18/14)
Min 2) 40 Secs of Double Unders
-Today’s workout will be a longer conditioning workout, but in an EMOM format. While we typically use EMOM’s in more of a strength setting, they can be even
more beneficial in a conditioning setting, because they serve as forced pacing. By forcing us to “pace” and rest more early on when we are fresh, we are able to
sustain a moderate to high intensity for a long time, rather than going out too hard and hitting a wall. The thrusters and row will stay the same during this workout,
and the burpees and double unders is your opportunity to push or back off the intensity. For the thrusters, choose a heavy weight that you can do unbroken for all 5
rounds of 7. This should be heavier than the typical weight you would use in most thruster-based workouts. For the bar-facing burpees, aim to move efficiently and
utilize the full 40 seconds. You don’t have to move fast, but keep your rest to a minimum.
-For the 2 nd EMOM, the row should take about 35-45 seconds of every round and no more than 50 seconds each time. This will be a hard effort, but not an all out
sprint. You want to leave yourself enough time to transition to the jump rope at the top of the minute. Most of our athletes should be going for double unders
today, since there is no set number that needs to be hit. If you still need work on your singles, then you can do those instead if needed.
“Hanging with a Friend”
3 Rounds For Time: (25 Min Cap)
30 Hang Power Cleans S(75/55) RX(95/65) RTG(115/75)
50/40 Cal Bike S(40/30)
70 Alternating Air Squats
-Today’s partner workout is a longer one to finish up the week. The power cleans and bike cals can be broken up however you want, but the air squats must be
performed alternating with your partner. For the hang power cleans, choose a weight that you could do 15+ unbroken reps of when fresh. For the bike, aim for small
sets of 20-30 seconds at a time to keep the intensity high and the calories turning over at a fast rate. The bike will be the sticking point for most people in this
workout, so be mentally ready to push through those 2 nd and 3 rd rounds.