Monday-6/8/2020:
Snatch Technique A (0:00 – 5:00)
Close Grip Overhead Squat:
3 Sets of 3
Snatch Technique B (5:00 – 10:00)
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance
Snatch Waves (11:00 – 22:00)
On the Minute x 11:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Workout Primer (in class)
E2MOM x5
3 UB clean and jerks (building to AHAP)
*final weight is heavier than workout weight.
Conditioning (in class)
“Base Camp”
AMRAP 15:
1 Round of  “Cindy”
5 Power Clean and Jerk (135/95)
1 Round of  “Cindy”
6 Power Clean and Jerk
1 Round of “Cindy”
7 Power Clean and Jerk
Add (1) Power Clean and Jerk Per Round
*Score is number of rounds + reps (1 round is Cindy + C&J). Clean and jerk weight should be doable in 10 UB reps. Mod Banded pull-ups. Mod banded or knee push ups.
HOME WOD – 
“Basecamp”
AMRAP 15:
1 Round of “Strict Cindy” + 1 Double DB Power CJ
1 Round of “Strict Cindy” + 2 Double DB Power CJ
1 Round of “Strict Cindy” + 3 Double DB Power CJ
Continue to add (1) DB CJ per round.
Body Armor
5 Giant Sets:
8 Tempo Bench Press (5s negative only)
8 Tempo Double DB Bent Over Row (5s negative only)
Tuesday-6/9/2020:
Strict Handstand Pushups (in class)
1 Set for Max Reps:
Strict Handstand Push-ups
*mod max handstand hold OR max strict DB press. Goal is 10+ reps.
Conditioning (in class)
“Space Cadet”
For time: (20min cap)
21-18-15-12-9-6-3:
Kipping Handstand Pushups
200 Meter Run
*Mod DB push press for HSPU. All HSPU sets should be doable in sets of 3 or less.
Rowing Intervals
9 Rounds:
1:40 On
:20 Off
HOME WOD – 
“Space Cadet”
21-18-15-12-9-6-3:
Double Dumbbell Squats (50’s/35’s)
200m Run
Kilos: 22.5’s/15’s
Body Armor
50 V-Ups
1:30 Hollow Hold
50 V-Ups
Wednesday-6/10/2020:
Clean Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull
Deficit: 1-3″
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull
Deficit: 1-3″
Conditioning (in class)
“Hot Tamale”
4 rounds For time: (25min cap)
500m Row
20 Alt DB snatch (50/35)
15 TTB
*Snatches should be doable in sets of 10’s. Mod Kipping leg raise OR v-ups for TTB.
Body Armor
Ascending Ladder For 6 Minutes:
2 Strict Ring Dips
:10 Second L-Sit Hold
4 Strict Ring Dips
:10 Second L-Sit Hold
6 Strict Ring Dips
:10 Second L-Sit Hold
Add (2) Strict Ring Dips Per Round
HOME WOD – 
“Hellhole”
For Time:
50 Devil’s Press (50’s/35’s)
“2-2-2-3” Intervals Style
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press
*Workout flow is as follows: AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 3
Kilos: 22.5’s/15’s
Body Armor
AMRAP 7:
7 Close Grip Pushups
7 Wide Grip Pushups
7 Hand-Release Pushups
30 Banded Pull-Aparts
Thursday-6/11/2020:
Conditioning (in class)
Partner workout
“Hobbs n Shaw”
Alternating EMOM x20
25 Double unders
10 Barbell Thrusters (95/65)
AMRAP Assault bike Cals
*1 partner goes min 1, other goes min 2. Keep alternating minutes for the 20min. MOD plate hops for DU. Thrusters should be UB. Goal is to have at least 20s on bike. Score is total bike cals across entire workout. Reset bikes each Min.
HOME WOD – 
Partner workout
“Hobbs n Shaw”
Alternating EMOM x20
25 Double unders
10 DB Thrusters (50/35)
AMRAP Jumping lunges
*Use one DB. Score is total jumping lunges. No partner, 1min work, 1min rest.
Friday-6/12/2020:
Box Squats
On the Minute x 10:
2 Box Squats
* Box Height 3″ Below Parallel
Muscle Clean (0:00 – 5:00)
3 Sets:
3 Muscle Cleans
3 Front Squats
3 Push Presses
Technique Complex (5:00 – 10:00)
3 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk
Clean and Jerk (11:00 – 22:00)
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk
Minute 10: 1 Squat Clean and Jerk
Minute 11: 1 Squat Clean and Jerk
Primer: (in class)
Alternating EMOM x8
A.) 3 TNG power snatches
B.) 3 TNG power clean and jerks
*building. Final weight is heavier than workout weight.
Conditioning (in class)
“Opposite Day”
For time: (20min cap)
30-20-10:
Power Snatches (95/65)
Box Jump Overs (24/20)
Directly Into…
10-20-30:
Power Clean and Jerk (95/65)
Lateral Barbell Burpees
*Barbell work should be done in at least sets of 5’s. No singles. Barbell cycling is the focus today.
HOME WOD – 
“Opposite Day”
30-20-10:
Single Arm Alternating Power Snatches
Pushups
10-20-30:
Single Arm Alternating Dumbbell Hang CJ
Burpees
Body Armor
AMRAP 5:
1 Curl + 1 Strict Press (left arm, then right)
1 Curl + 2 Strict Presses (left arm, then right)
1 Curl + 3 Strict Presses (left arm, then right)
Continue to add (1) strict press.
Saturday-6/13/2020: 
Conditioning
“Man on Fire”
For Time:
5 Rounds of “Nate”
100 Double Unders
4 Rounds of “Nate”
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of “Nate”
100 Double Unders
1 Round of “Nate”
1 Round of “Nate”:
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)
Kilos: 32/24
Body Armor (A)
3 Supersets:
9 Barbell Romanian Deadlifts
12 Strict Parallel Bar Dips
Rest 2 Minutes Between Sets
Body Armor (B)
3 Supersets:
30 Plank Rows (Switch Every 5 Reps)
30 Weighted AbMat Sit-ups
Rest 2 Minutes Between Sets
 
HOME WOD – 
“Lactaid”
AMRAP 20:
10 Air Squats, 30 DU, 200m Run
20 Air Squats, 30 DU, 200m Run
30 Air Squats, 30 DU, 200m Run
40 Air Squats, 30 DU, 200m Run
50 Air Squats, 30 DU, 200m Run
Continue to add (10) squats per round.
Body Armor
3 Giant Sets:
7 Bottom Range Weighted Squats
7 Top Range Weighted Squats
7 Full Range Weighted Squats
Rest 1:30 between sets.
Start with a single DB, and grow in weight.