A) tabata handstand walk

Tabata squats 

Tabata push-up 

B) strength work

Bent over barbell row

5×10 (all heavy)

B) midline accessory work 

(not for time)

15 ghds+15 abmat sit-ups x 4

C) 50 burpees+50 KB swings 70/53



A) :40 on :20 off until completion-

150 wall balls @ 10′ 20/14

90 double unders

30 muscle ups

(6 min cap on the muscle up portion. Still :40 on :20 off)

B) easy 2 mile run w/four :20 sprints to put in at your discretion.


Do this pre or post class WOD. No matter.

A)14 min EMOM

Even) row 20/16 cal

Odd) 12/9 Toes to Bar 

B) Halting Snatch

1-1-1-1-1-1(every 2 min+/-)
Halt/stop at just below the knee. Then catch in a full squat.


Class workouts should be done as often as possible. Competition training is for those of us that are sleeping enough, have figured out their nutrition, and are taking proper supplements (Fish Oil and Progenex at least). 

If you are following this and are doing the bare minimum you’ll get burnt very quickly. If you follow this training and more you’ll never see the results you want.

I say this not to discourage, but to encourage. Encourage you to eat right, go to bed a little earlier, or focus more.  Do this and you’ll see results.

A) class

B) power snatch+hang power snatch 

7×1(progressive loading)

Snatch grip PP 


C) <…

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A) build up to a body weight/.75 bw ovhd squat. Complete as many unbroken reps as possible. 1 set here.
B) 2×20 back squat 

Both sets as heavy as possible. Rest 5 minutes between each. Only 1 warm up set first

C) 25 bar muscle ups for time
Cap: 4 minutes for guys/5 minutes for girls.