“Open Test”

AMRAP: 20 minutes

50 wall balls 20/15

50 double-unders

40 box jumps 24/20″

40 TTB

30 C2B pull-ups

30 burpees

20 power cleans 145/100

20 jerks 145/100

10 snatches 145/100

10 muscle-ups

Friday 7/25/14


Back squats

3 sets x 10 (60-70% of training max)

Metcon: Complete for time

30 thrusters 95/65

21 pull-ups

run 400m

20 power snatches 115/75

15 pull-ups

run 400m

10 clean and jerks 135/95

9 pull-ups

run 400m


As you can see theres a lot of work to be done. The 10min clock for the 1RM power clean will start 10mins after the start of class. If you require a long warm-up, get here early.


10mins to establish a 1RM power clean


front squats *use training max

2 sets x 4 reps @82%

Every 2mins for 7 rounds:

5 power cleans @70%

30 DU’s

7 strict C2B pull-ups

- If class time allows -

EMOMĀ x 10mins:

2 strict shoulder press


Snatch: EMOM x 12mins

min 1) 25lbs under max

min 2) 20lbs under max

min 3) 15lbs under max

min 4) 10lbs under max

*repeat 3x’s

Metcon: Complete for time (20min cap)

20 thrusters

20 hang power cleans

20 push press

20 OVH squats

20 front squats

*every minute on the minute complete 5 burpees

guys: 95lbs

girls: 65lbs

Friday 7/18/14

Strength: Back Squat *10mins to warm-up

15mins to establish a 3RM back squat

Metcon: Complete for time (30min cap)


KBS 24/16kg

slam balls 30/20lbs

*coaches challenge, add bench dips

One year ago today, this is the workout that the “All Day” nickname was given to Mr Brian Welch. It was maybe his 3rd workout. It took him just over an hour, and I’m pretty sure he died a couple times. This is a good one to reference how big a difference 1 year can make if you happen to have your previous time written down.

Strength: Front squats *10mins to warm-up, 20mins to squat

*use training max

2 sets x 6 @80%

From the Comp Train…

EMOM x 5 minutes

3 touch-n-go power cleans *start 60lbs under your max and add 5lbs each minute

- then -

A little prowler and farmers walk fun…

Teams of 2-4, you will spend 5mins per station with 2 mins rest between stations

20m prowler push 90/50

20m farmers walk 24/16kg

*one team member working at a time. Your score will be max distance accumulated in the 5mins.