“Wreck Yourself” Teams of 3 For Time: 600m Run 6 Rope Climbs 20 Squat Cleans (135/95) 600m Run 9 Rope Climbs 35 Squat Cleans (135/95) 600m Run 12 Rope Climbs 50 Squat Cleans (135/95) L2 Sub Laying to Standing Rope Climbs Sub Power cleans for squat cleans L1 400 M Run Seated to Standing Rope Climbs Hang MB Cleans Notes: Teams may break up repetitions as they see fit in today’s workout. Depending on how heavy the bag is for athletes, a few options are to swi

“Randy’s on the Run” 5 Rounds: 400 Meter Run 15 Power Snatches (75/55) L1 Sub 200m Run 15 Hang Muscle Snatch Notes: We are looking for a consistent pace throughout all five rounds. Especially in that first 400 meter run, we want to emphasize pace. Visualize the pace you would aim for in a 2-3 mile run. That is an appropriate pace to strive to hold inside the workout. On the power snatches, we are looking for large sets. You do not need to be unbroken, but the weight we

“Dead Center” For Time: 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) 15/12 Calorie Row or 200m Run after each round L1 30-25-20-10-5: AbMat Sit-ups 15-12-10-8-5: Goblet Deadlifts 12/10 Cal Row or 100m Run after each round Notes: The deadlifts and bike will be the brunt of todays workout. While this is a moderate weight deadlifts that athletes are capable of holding on to for large sets, they want to keep in mind that the harder they’re able to push

“Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run L1 Sub Med Ball Cleans or Hang Power Cleans Notes: Big focus on pacing today. With 20 minutes on the clock, looking for athletes to find their maximum sustainable pace. The run is a great opportunity for athletes to just keep moving forward at an effort that they could come in and immediately pick up the bar. If athletes come in the door from the run at two minutes, they should be completing ten roun

“Cool Runnings” For Time: 400 Meter Run 21 Front Squats (115/80) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Front Squats (115/80) 15 Burpee Box Jumps (24/20) 400 Meter Run 9 Front Squats (115/80) 9 Burpee Box Jumps (24/20) 400 Meter Run L1 Sub 200 M Run Sub Goblet or MB Squats Sub Burpees (no box) Notes: With a mile of running combined with two other movements, athletes can aim to hold a pace that they see themselves running a 5k at. Coming in from the runs

“Downpour” 3 Rounds: 500 Meter Row OR 400 M Run 12 Power Cleans (155/105) 50 Double Unders L2 100 Singles OR 1 Min DU Attempts L1 250 M Row OR 200 M Run 12 MB Hang Muscle Cleans 50 Singles Notes: Three round triplets are a great opportunity to test out and evaluate pacing. In workouts like this, it is common to see athletes come out fast in round one, slow dramatically in the middle round, and go a little faster in the end knowing there is nothing to follow. Altho

“Onesies” Athletes Choose 1 From Each Section: Weightlifting 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics Max Strict Pull-ups Max Weighted Pull-ups Max Muscle-ups Max Strict Handstand Push-ups Conditioning 400M Run 500 Meter Row Notes: We regularly build to “heavy” sets, but now is the time to push the envelope. This workout gives athletes to opportunity to set a new PR and/or establish new benchmarks for themselves. Today is all about energy. The fo

“Handlebars” 4 Rounds: 21/15 Calorie Row / 400 M Run 15 Toes to Bar 7 Power Clean and Jerks (155/105) L2 Sub Knee Raise/Knee to Elbow for T2B L1 18/12 Cal Row / 200 M Run 15 Sit Ups 7 Push Press (Med Ball or Bar) Notes: We talked about pacing a lot, but finding this pacing and strategy is how athletes get more work done in less time, which gets them fitter and healthier. With the clean and jerks best performed as singles today, athletes will need to find their speed

“Undertow” 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) Substitutions DU: 1 Min DU Attempts 60 Singles Hang Squat Clean: Hang Power Clean L1 200 M Run 30 Singles 9 Hang Power MB Cleans Notes: Focus today is pushing the movements that occur inside the gym. Looking to complete all the barbell reps in no more than two sets. This can be accomplished by using the runs as a slight recovery. No matter how slow the run is, athletes are always m

“Take Off” Teams of 3 2 Rounds: 6 x 200m Relay Run 100 Dumbbell Snatches (50/35) 6 x 200m Relay Run 100/70 Calorie Row L2 Sub Power Snatches L1 2 Rounds 6 x 100m Relay Run 70 Hang Power Snatch 6 x 100m Relay Run 70/50 Calorie Row Notes: In partner workouts like this, strategy matters less than effort. In some way, effort is the strategy. If athletes make the most out of each time the are running, rowing, or snatching, they will end up with the best score possibl