Thursday 8/20/15

6:00am, 6:00pm

buy in: 80m monster walks


“bear complex”

1 rep each of power clean, front squat, push press to back rack, back squat, rack press to ground- must maintain contact with the bar in order to count the full round

Increase weight for each set of 7 reps

Each round is followed by:

30 sit-ups

30 back extensions

7 rounds is the goal

30:00 time cap

Cash out: 10:00 mobility

Tuesday 8/18/15

6:00am, 6:00pm, 7:00pm

skill work 8:00:

3×8 handstand push-ups, rest 1:00 between sets

hand stand hold/walk practice in remaining time


death by kettlebell swings and burpees

minute 1: 1 kb swing/1 burpee

minute 2: 2 kb swings/2 burpees

minute 3: 3 kb swings/ 3 burpees

continue until you can no longer complete total designated reps for the minute. Rest 1:00, then start at 2/2.

22:00 running clock

cash out:

3x 250m row max effort, 1:00 rest between rounds

50 hollow rocks

Monday 8/17/15

6:00am, 6:00pm, 7:00pm

Strength: deloading thrusters

4 reps EMOTM for 9:00 at 60% of 1RM


200m run

21 medball squat cleans

15 Russian twists (2 count)

9 medball candlesticks (modified= no weight)

5 rounds for time


*reminder: no PM classes on Thursday 8/27 and Friday 8/28. 6am class ONLY on these days******

Sunday 8/16/15



1 shoulder press

1 push press

1 push jerk

1 split jerk

4 rounds; eliminate shoulder press, then push press when necessary



400m run,

21 kettlebell swings

12 pull-ups

3 rounds

Saturday 8/15/15

8:00am, 9:00am level 1

band work

side steps, left

side steps, right

monster walks fwd

monster walks bkwrd

20 sit ups

2 rounds



EMOTM for 14:00, alternating between:

1) 8 romanian deadlifts

2) 2 wall ball shots

2 sprawls

Increase both by 1 each round


*hoover ball if time permits