Time to level up!

Ideally all this is done in a single session. The class work should be done after a long break that includes food and rest. 

A) warm up

Row 2k+5 rounds of Cindy

ACTUALLY DID 400 m sled drag+row 2k+4 Cindy w/strict pullups

B) build to a 5rm back squat. Then do a set at 95% and a set at 90%

ACTUALLY DID: 415×5, 395×5, 375×5

c)build to a 5rm push jerk. Then do a set at 95% and a set at 90%

ACTUALLY DID: 35, 45, 70 lb db’s x 5

D) 3 rounds:

1000m row + rest :30 + run 400 m rest 2 minutes

ACTUALLY DID: This as written. 22 minutes.

Second session:
Class skill+metcon

75 ghdsu 


Read More


Stick to program. No PRing today on you CJ or S.

A) Snatch:7 rounds

–Every 90 seconds, complete:
1 full snatch@90%ish of 1rm
B) Clean and jerk: 
7 rounds Every 2 minutes

1 clean and jerk @90%ish

C) 12 minutes Front squat Work up to a 3 RM
D) 15-25-35-45

Cal Assault bike

Supine toes to bar

Run 200m


Do comp programming you missed earlier this week. If you have missed no class workouts and no comp training, good news; rest today. 

If you are terrible at resting, you believe more is always better and have probably developed a major weakness. Rest today so you can attack this weakness harder tomorrow.


A) 3×5 back squat

All weights should be the same. If you finish and felt like you should have lifted more. Load up more and do it again.

B) 20 min EMOM 

Even-cal row 20/16

Odd-muscle up 5/3 

C) 3 rounds

20 pull-ups 


40 wallballs

Rest 3 min


a) 4×1000 m row @ same pace as last week.

B) EMOM as long as needed 

strict press x 3 starting at 95/65 add weight each round until failure. Then switch to push press x 3 at whatever weight you missed. The switch to push jerks x 3 until failure.

C) a lot of folks missed the 

10 Rnds 

Run 100 ft + 1 legless rope climb