Championship Sunday

K$ will be hosting an arrival time of 9am -- While we wanted to get back and be able to get up to train with everyone, unfortunately the 4.5hr drive and 4am wake up/10pm arrival time was a bit much for us, so we will be in as you guys wrap up to cheer you on!

Running clock -

1) 0-15:00 - 
12min AmRap of:
8 OHS @ 115/75
16 CTB
24 Double Unders

2) 15:00-30:00:
EMOM12:
2 position Squat Snatch - Floor + Hang (above knee) - Begin @ 50% and go up each minute.

3) 30:00-Finish:
15min Cap:
Row 1k
30 Kipping HSPU
Row 1k
30 Kipping Ring Dips
*Alternates run 800m instead of Row 1k*

Rest exactly 2 minutes from when you finish and begin from 1...

4) Death by: Thruster @ 115/75

Thursday, July 9

Extra work:
EMOM20 - 

Mins 1-5 - 2 Power Clean + Jerk @ 65%
Mins 6-10 - 2 Squat Clean + Jerk @ 70%
Mins 11-15 - 2 Power Clean @ 75%
Mins 16-20 - 2 Squat Cleans @ 80%

Wednesday, July 8

Class -- If you guys can BS, and have been pushing your limits in class or Hatch you have ONE GOAL today - That is to get your old 1RM for 2. Get it.

Extra work:
1. 5 Rounds:
10 Strict HSPU Unbroken
10 T2B (straight legs)

rest 3 minutes then...

2. 30-20-10:
AD Calories
Row Calories
Ski Calories
*Run a 400m after the round of 30 and 20*
**This should be performed at a pace that keeps your heart rate below red-line, you should feel in control the entire time, not exhausted**

3. If time perform 3 max sets per hand of Kroc Rows @ 85/55lbs

Tuesday, July 7

Extra: Squats - Wk5d2
1) OHS (If doing back squats for this program, instead do OHS today)
6 @ 65%
6 @ 75%
6 @ 80%
6 @ 80%

2a) FS
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%

2b) Max Muscle-Ups -- Try to improve over the past few weeks sets -- Goal is to get +4 reps over last weeks sets.  

Championship Sunday, June 5th

1. I hope everyone enjoyed the picture perfect day granted to us on the 4th - celebrating the small percentage of crazy revolutionaries who stepped up against laws and tyranny to dominate some accent loving chumps. Glad I don't talk that sissy brit way these days...Naw'Mean?

2. For Hales/Toad's wedding - and because John didn't get my reference: https://www.youtube.com/watch?v=0rLOEvYULfY

3. Times for tomorrow will be super weird:
9:00a - K$ would like to run this time, I would really like some sleep.
11:00a - Maria, Cash and Kara have committed to this time slot.
1:30p - I am trying to be a good teammate and get the bachelor party / Cincy crowd into the gym around this time.
Take your pick!


With a 60 minute running clock complete:

0-15:00:
EMOM12 - 
Odd - 12 Thrusters @ 95/65#
Even - Row 12/10 Cals

15:00-30:00:
EMOM12 - Squat Clean + Split Jerk Ladder
Guys begin @ 185, girls @ 115 - Add 20/10lbs EMOM until you hit failure, then make a judgement call to go back to previous weight or finish the remaining time attempting the current weight.

If you will hit your max in under 6 minutes with these jumps scale down to 10lbs/5lbs every minute, or adjust your starting weight.

30:00-55:00:
15min AmRap:
5 DL @ Max C&J Wgt (keep bars set)
10 Bar facing burpees
15 T2B
20 KB Snatch (below the knee at the bottom, 53/35)
25 Air Squats

55:00-60:00:
Tabata Sled Push (Empty Sled, everyone has their own, if more than 8 ppl give those struggling the most an extra 4 mins of rest).

Equipment Prep pre-Championship:
Barbell w/ 95/65 + Prepped weights for C&J
53/35lb KBs
Sleds prepped outside.

Skulls

1) EMOM20 - 1 Hang Snatch
Mins 1-5 @ 75% (% go off your best snatch, hang or floor)
Mins 6-10 @ 80%
Mins 11-15 @ 85%
Mins 16-20 @ 90%
Goal is no misses -- Drill footwork and sticking the catch position.

2) 21-15-9:
OHS (115/75)
CTB

3) 5 Rounds:
:30 on/:30 off
a) Ski Max Effort
b) Max GHD Sit-Ups
*Alternate back and forth for 10 minutes (one round is both through)

4) :15on/:15 off for 10 rounds - HS Holds

Thursday, July 2

Quick programming note:
1. If you guys are competing and/or have competed and are feeling run down/beat down - Please consider taking 2-3 days off, or VERY light to let your CNS recover.  When you compete, especially in team comps, you smoke your CNS going full throttle so much - then coming back to a DL or heavy squat day will knock you into a funk that will be hard to recover out of.  If you are feeling this please trust me and know that you and your body will perform far better taking the days off rather than pushing through.

2. Due to Murph on Saturday I assume everyone's Friday/Saturday/Sunday schedule will be thrown off -- my only recommendation would be to only do 1 of those days full go, and look at maybe doing just Squats and some light cardio on one of the other days.  I will post this work as "skulls" on Friday, and allow some time for weakness work as well - I will also post a championship Sunday for those who are out for Friday/Saturday.  

3. I have been extremely impressed and proud of everyone over the past few weeks - there has been a ton of support, communication and work put in.  I love seeing people help each other out - this is what we were missing this past year and with this group and this positivity I really feel like we will improve more than we ever thought possible. 

4. Class on Thursday could be a real back smoker -- Pay attention to this and don't be a hero if you already have some tightness, take the day off or change it up. 

Extra Work:

With a running clock complete:
0-10:00:
50 Kipping HSPU (must kip)
*Every break you must complete 15/10cal Airdyne*
From 10:00 to finish:
Get to 75 HSPU. *After the 10min mark all HSPU must be strict, and the AD Cals continue just the same*

**Head level should be even, I would prefer on the blue mats, but plates are a back-up**

Wednesday, July 1

Extra work is heavy today! Come with some high T-Levels!

1) Squats - Wk5D1
8 @ 65
6 @ 75
4 @ 85
4 @ 90

2a) FS
5 @ 70
4 @ 80
3 @ 85
3 @ 90

2b) Muscle-Ups - Perform 7-10 after each set of FS (goal is to make 30+ in the 4 sets).

If no muscle-ups perform Max Ring Dips, followed by 5 transitions w/ red band. 

Tuesday, June 30

Squats will be Wednesday and Sunday this week. 

Extra:
a) Snatch - 5 x 2 @ 80% - *Not TnG, drop each rep*
b) Drop Snatch - 3, 3, 3, 3, 3 --- After each set of snatches perform one set of 3 Drop Snatch, increase load each set.

c) Death by:
Min 1: 10 WallBall, 1 Pull-up
Min 2: 10 WB, 2 Pull-ups
Min 3: 10 WB, 3 Pull-ups
Min 4: 10 WB, 4 Pull-ups, etc. 

Championship Sunday, June 28

Today, due to the majority of folks hitting the 90 minute mash-up yesterday, we will have a more classic skulls day.

1) Squats - Hatch Wk4D2

8 @ 65%

8 @ 70%

8 @ 75%

8 @ 80%

2a) FS

5 @ 60

5 @ 65

5 @ 70

5 @ 70

2b) 10 Plyo Push-ups (5 high, 5 low newbs) - after each set of FS perform a set of 10 for max height!

3) "Amanda" 

9 - 7 - 5:

Muscle-Ups

Squat Snatches (135/95)

Rest 3 minutes

2k Row - Absolute Max Effort.

**I would prefer Amanda to be judged and this to be done in 2 heats, both for judging and Rowers -- If you are in the first group you will be judging from the rower, there isn't a need to count, yell or anything - just let them know if it is a no-rep and their count is right.  Do your best to make this happen #PressuringKmoneyToRunThis **

Thursday, June 25

Class is solid today - I would highly recommend juicing up the DBs if you can handle it.  See what you're capable of but keep the intensity absolutely maximum.


Extra Work:

5 Rounds for form:
10 Strict HSPU (45s on side of abmat preferably)
25 Hollow Rocks
10 T2B
25 Superman Rocks

It has been a pretty tough week for most, make sure you rest up for the weekend, especially if you are competing.  There will be no skulls, the Sunday Mash-Up will go on as planned IF K-Money agrees to run it!  

Preciate everyone!

Wednesday, June 24

Today has optional extra work.  I would really like to see everyone give tomorrow's class as hard of a push as they possibly can. If that means that you're too dogged for extra work I will allow it for tomorrow.  I would perform this at least 45-60 minutes before class if you can, or rest a bit after class to allow maximal intensity. 

Optional Extra work:

EMOM21:

a) Minutes 1-8: 1-6 Muscle-Ups (As many as you can Unbroken each minute, cap at 5/min)
**Scale to 1-5 Strict CTB Pull-Ups, and perform transition work before/after EMOM** The goal is to accomplish MORE total reps than you did last week.

b) Minutes 9-15:  5 Jerks at 65-70% of 1RM, taken from the ground.

c) Minutes 16-21: 15 Burpee Touch Jumps 6" each minute.  If you fail to achieve the reps in the minute for more than 1 round, complete a 7th round (minute 22).

*** If hands are torn up from the workout, perform the next two sections for 8 minutes a piece. *****

Tuesday, June 23

Squats this week will be Tuesday/Saturday:

Extra: Wk4D1 Squats -- 

1) BS/OHS
8 @ 65
8 @ 70
6 @ 80
6 @ 85

2a) FS
5 @ 70
5 @ 75
5 @ 80
5 @ 85

2b) **Supersetted with FS**
Ring Dips - Perform 3 weighted Dips with a dumbbell between legs, then drop the DB and perform max kipping dips.

Sunday, June 21

Championship Sunday:

0-60 - You know the drill:

0-20:
EMOM20 - 1 Squat Snatch. You will begin at 50% max and add 10/5lbs every minute until failure.  You are allowed 2 failures then you will leave your bar at that weight and rest until 20.

20-35:
10min AmRap:
3 Squat Cleans @ Snatch Max Wgt.
6 Parallette HSPU (abmat with (1) 45lb plate under it in between) - Kipping allowed
9 Chest-to-Bar Pull-Ups

35-50:
With a partner complete:
80 DB C&J (65/55) (Double Hand Snatch is allowed, Choose a weight you can easily control overhead when fatigued)
*Every Switch, drop, or break one partner must run 200m* (Other partner may work while one is running, but may only complete 1 max unbroken set)
*Cap at 47minutes*

50-60:
Alternating with the same partner:
EMOM10:
Odd: 15/12 Cals Airdyne
Even: Max HS Walk distance / OR / Time accumulated in a HS Hold 

Saturday, June 20

Skulls:

1) Squats - Wk3D2 -- Only doing the OHS/BS portion.
10 @ 60
10 @ 65
8 @ 70
8 @ 75

2) 30-20-10:
Calorie Row
T2B
Unbroken Wall-Balls (20/14 to 10/9ft) *Any Breaks result in an immediate 10 burpee penalty*

Superset - 4 Rounds:
3a) Bench Press - Heavy 2 (Warm-up before, these should all be working sets above 85%)
3b) Band Pull-Throughs - 15 Reps - https://www.youtube.com/watch?v=VtHwp_pj34k
3c) Rear-Foot raised Split Squats with KBs - 8-12 reps per leg - build up to heavy KBs - https://www.youtube.com/watch?v=Vw-e8x8p1jc
3d) Banded hip thrusts -- 8-10 reps, build in bands -- https://www.youtube.com/watch?v=I3Pgx8Cl9m0