Saturday 6.1.19

Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks 135/95#

— Rest 3:00 —

Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches 115/80#

— Rest 3:00 —

Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters 95/65#

Friday 5.31.19 bring a friend

Ring MU & Front Squat
Alternating OTM x 10 (5 Rounds):
Odd - 3-5 Strict Ring Muscle-Ups or Weighted Pull Up
Even - 5 Front Squats // Challenging 5 sustainable for 5 Rounds

Fitness & Open
“Death Race”
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

CAP 12.


Odd Object
5 Giant Sets, Not for Time:
9 Kettlebell Deadlifts (150's/100's)
50' Kettlebell Walk (150's/100's)
50' Rope Pull
Rest 2:00 between sets.

On the rope pull, this is a hand-over-hand pull, where we are stationary as we pull a sled towards us. Not for score, with the intention being that we build to a heavy 50' rope pull by the fifth and final round.

Body Armor
3 Giant Sets:
50' DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50' DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Rest 2:00 between sets.

Thursday 5.30.19

Air Runner Calories
Row Calories


Erg Bike Calories
Ski Erg Calories

Not for time, and aerobic restoration for our active recovery optional effort.

Wednesday 5.29.19

“Bel Air”
40 Double-Unders
20 Dumbbell Hang CJ 50/35#
40 Double-Unders
20/15 Calorie Row

Qualifier: 70/53#


Strict HSPU
12 Sets for Time:
30% of Max Strict HSPU

Primer A: Pausing Jerk Drive
5 Sets:
3 Pausing Jerk Drives
Percentages based off estimated 1RM Jerk:
Set #1 - 65%
Set #2 - 70%
Set #3+4+5 - 75%

Push Jerk
5 Sets of 2:

Pausing Push Jerk

1s Pause in Dip, and Catch

Followed by…

5 Sets of 1:

Push Jerk

On the first part, we have 5x2 pausing push jerks. In this movement, we have (2) pauses - in the dip, and in the catch. With a single second at each position, this is a chance to confirm our movement. The first pause is in the same position as our jerk drives from before… quarter squat. Our second pause is in the same quarter squat, as we receive the bar overhead. This affords us a chance to ensure that our butt is not only back on the dip/drive, but when the barbell is locked out overhead.


Set #1 - 50%

Set #2 - 55%

Sets #3+4+5 - 60%

Odd Object
5 Rounds:
100m Run
100 Meter Sandbag Run (70/50)
100m Run
Rest 1:00 between efforts.

30 Min Swim

Tuesday 5.28.19

“Jelly Belly”
50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts
40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts

Rx Barbell – 275/185

“Jelly Belly”
50 GHD SU, 25 Cal Assault Bike, 5 Sandbag Cleans
40 GHD SU, 20 Cal Assault Bike, 4 Sandbag Cleans
30 GHD SU, 15 Cal Assault Bike, 3 Sandbag Cleans
20 GHD SU, 10 Cal Assault Bike, 2 Sandbag Cleans
10 GHD SU, 5 Calorie Assault Bike, 1 Sandbag Clean

Rx Sandbag - 200/150

CAP 20


Alternating On the Minute x 10:
Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts

Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.

Aerobic Restoration
20:00 Recovery Effort
Athlete's choice of Erg Bike, Ski Erg, or Air Runner.

On the 0:00, 10:00, 15:00 and 20:00 (every 5:00):
30 Glute Bridges
100m Farmers Carry

Monday 5.27.19 // Memorial Day Schedule

Memorial Day is a traditional American holiday, but it is an international recognition. It is not exclusively the remembrance of American warfighters, but rather, all those who fought for the greater good. In an era where mankind is truly, and finally, working towards the same common goal of peace, this is an effort that is just as much overseas as it is internal to the US.

“Don’t tell me how he died. Tell me how he lived.”

I didn’t know Murph. But I knew men like him.

And if they were here today to speak to us, I believe their words would fall in line with the meaning of that quote. How it’s less about what they did, but why they did it.

When we look back at Murph’s life, we can see that he lived by a code of honor. Of dedication, to those he cared about. His nickname, as some of you may know, was fittingly, “The Protector”.

What many don’t know however is that this name was not given to him from his actions in Afghanistan that day. Wasn’t even from the military. It was from when he was a kid, in middle school, when he stood up to a bully who was picking on his friends. Shortly after that, in his teenage years, he continued that code as he became a lifeguard, overseeing the local public as they swam at the local lake. More years passed by, and he continued that code, leading our nation’s finest into battle as a Navy SEAL.

All of his life, Murph believed in giving what he could, with what he had.

And we go back to that question – what would “Murph” say if he were here?

If he were here today to speak to us, I don’t believe he would want us to feel pity for him. I think it would be the opposite. I think it would be a request, for action.

To continue to carry the torch forward.

To give what we can, with what we have.

To help a friend in need.

To help a stranger in need.

To go the extra mile for someone, well knowing it’s more work on ourselves, and that it very well may not come back to us. But doing it anyways. Regardless of how seemingly small the act may be. In that moment we sometimes forget how powerful offering a hand to a stranger can be. But those actions are contagious. It’s called changing the echos. It always starts with something small. Something that seems insignificant. Something easy to do, but easier, not to do. Yet it snowballs, and can change an entire society. That is, if we can only start it.

"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them." - John F. Kennedy




Saturday 5.25.19

“Fancy Pants”
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run

Rx- 115/85

Upon completion of "Fancy Pants", athletes rest 2:00.

Following, exactly 5:00 to build to a heavy Hang Squat Snatch.


OHS Complex
5 "Giant" Sets:

1 Legless Rope Climb

1 Tempo Overhead Squat*

1 Legless Rope Climb
*0:05 to sink into bottom, 0:02 pause at bottom

Body Armor
3 Giant Sets:

2-5 Strict Ring Muscle-Ups

20 Front Rack KB Box Step-Ups

Rest 2:00 between efforts.

Friday 5.24.19

1 Sets of 5 - 70%
3 Sets of 3 - 73-76-79
5 Sets of 1 - 82-85-88-X-X

The final two sets are left open. Based on feel, we can continue to climb, stay across at 88%, or complete two back-off singles. Record all sets below, and rest as needed between sets.
Fitness & Open
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Fitness 185/135#
Open 225/155#


DB Benchmark
For Time:
30 Dumbbell Burpee Clean and Jerks (70's/50's) AKA Devils Press
Standards here are a burpee (chest to deck), followed by a ground to overhead with the bells.
This is a movement that can slow down significantly. Keep an eye on the clock, and aim to grab our time after every 10 reps for our personal review.

Aerobic Capacity
Athlete's choice of machine, with preference in the following order:
1. Erg Bike
2. Assault Bike
3. Rower

5 x 3:00 on, 1:00 off
1:30 - Light Effort
1:00 - Moderate Effort
:30s - Hard Effort

All of the below is not for time or score, but for *pacing*. Between all five intervals, we want to try our best to match the pace in each of the three varying speeds. Using RPM's, wattage, or calories per hour, let's pick a pacing for the three and aim to hold the effort across.

Thursday 5.23.19

Happy bIrthday chaoyen!!

100-80-60-40-20: Erg Bike Calories
After each set…
50 Double-Unders
15 Calorie Ski Erg

Not for time, and aerobic restoration for our active recovery optional effort.

--- Upper Body ---
1. Puppy Pose - 1:00
2. Shoulder to Floor - 1:00/each
3. Wrist Stretches - 1:00


--- Lower Body ---
1. Couch Stretch - 2:00/each
2. Pigeon Pose - 2:00/each
3. Butterfly - 1:30
4. Pike - 1:00
5. Straddle - 1:00

6. Kneeling Split - 1:00

Wednesday 5.22.19

Fitness & Open
5 Sets of 2 Pausing Front Squats
*3s pause in the bottom of each rep.
Set #1 - 65% of 1RM Front Squat
Set #2 - 70%
Sets #3+4+5 - Build to a heavy double.

“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans 115/85#
15 Lateral Barbell Burpees

CAP 10


Hang Squat Clean
On the Minute x 5:
2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%

Rest 1:00

On the Minute x 5:
1 Hang Squat Clean, building in load.

Optional: Body Armor
15 Min to Build to a challenging 2RM of DB Bench Press

Then, Giant Sets:
7 DB Bench Press (70%)
14 Weighted Glute Bridges
21 Weighted Hip Extensions
Rest 2:00 between sets.

Optional: Yoke + HSW
5 Rounds:
30' Earthquake Wall Loaded OH Walk*
50' Handstand Walk

*Increase the # each round