Your shoulders will take a beating. NO COMPROMISING ON USING GOOD FORM!

warm up:

with partner 2500m row (alternating back and forth every 250 m)+30/20 muscle ups alternating every 1-4 reps.


15 unbroken shoulder to ovhd 165/115(synchro if partners/same for all sets)

:30 ovhd hold 165/115(1 min hold shared however if partners/same for all sets)

Run 200 m at whatever speed needed to go right back to the Barbell…( both partners)

10 unbroken shoulder to ovhd 165/115

:30 ovhd hold 165/115(no hol

Run 200 m at whatever speed needed to go right back to the barbell

5 unbroken shoulder to ovhd 165/115

:30 ovhd hold 165/115

B. Class

C. IM…

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Tuesday June 4, 2019



Freak Super Set!


15 Arnold presses 

20 sumo deadlift high pulls 70/53

25 ab mat sit ups

Rest 1-3 minutes between sets to go heavy on Arnold Presses


14 minutes

Each minute:

8 hand release burpees

2 jumping lunges*

*each minute add 2 jumping lunges until you are no longer able to complete the work in under 1 minute. If you make it through the 8  minutes your score is 8. If you’re unable to make it to the round of 14 rest for a minute and then repeat your last successful roun…

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Warm Up


Synchro Burpee

Synchro Air Squat

A. Power Clean and Jerk to Max

then 4 sets of 5 deadlifts + 1 power clean and jerk at 80%

B. Class

C. with a partner/team if on a team or indi if indi

Waterfall Entry for teams: this will help for timing and strategy if there is waterfall entry at NCC

120 Double Unders

400 m run

40 Wallballs 20/14

30 Pullups

20 Burpees

10 muscle ups(teams actually do 15 but share reps once both arrive here. First person can begin working)

D. If time…

3 sets 15 hollow rocks+15 Ghd situps

Monday June 3, 2019


Strength work:

Back Squat

find a 1 rep max or to do 4 sets of 10


Run 800 m

Then 4 rounds

21 Power Cleans 115/75

12 Front Squats 115/75



Warm up: 12 min(2 rounds)

2 min bike

2 min row

2 min bar facing burpee

A. 10 minutes Same gender pairs find 

 2 touch n go Squat clean to max

B. 5 min AMRAP(immediately following A)

M/F pairs (none working partner holds bar in front rack)

2 touch n go squat cleans 225/155

C. 30 minutes 

1 min max d ball over the shoulder 100/70

1 min alt sledge hammer

1 min assault bike for cal

1 min kb sdhp 70/53

1 min single arm thruster 50/35

1 min plate ground to ovhd

1 min medball twist

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