1. Push Press: 5-5-5 @ 80% of strict press 1RM

2. Split Jerk: 3-3-3-3 @ 80% of split jerk 1RM, then two attempts at PR single
 
3. Accumulate 40ft of handstand walk, or 2 mins of handstand against wall

4. “Elizabeth” -- 21-15-9, for time of:
-Clean (135/95)
-Ring dips

1. 12 mins HSPU work, against wall

2. “Kelly” -- 5 rounds for time:
400m Run
30 Box jump
30 Wall ball

1. Front Squat Medley:
-Max reps at 185/135
-Max reps at 135/95
-Max reps at 95/65
**Perform max reps, take 3 mins rest and begin next round. Score is total reps.

2. 7 min AMRAP:
-6 Ring push ups
-9 Deadlift (135/95)

1. Handstand against wall: Establish handstand against wall. When acceptable form is achieved, attempt to remove one, then both feet from wall.

2. Hang power snatch
Take 12 mins to go from a light load with perfect technique and keep adding weight until form is lost.
 
3. "Jackie”
Row 1000m
50 Thrusters(45/35#)
30 Pull-ups
**we'll take turns with the rower, or sub 800m run

1. Back Squat:

-1×10 @ 60%
-1×10 @ 65%
-1×8 @ 70%
-1×8 @ 75%

2. Chest to Bar Pull Up: 3xMax Reps
3. Front Squat:
-1×5 @ 60%
-1×5 @ 65%
-1×5 @ 70%
-1×5 @ 70%

4. For time:
4 Hand release push ups + 4 sprints
8 Hand release push ups + 4 sprints
12 Hand release push ups + 4 sprints
16 Hand release push ups + 4 sprints
20 Hand release push ups + 4 sprints
16 Hand release push ups + 4 sprints
12 Hand release push ups + 4 sprints
8 Hand release push ups + 4 sprints
4 Hand release push ups + 4 sprints

Saturday Night Social

Big-ass social on Saturday night!! $10 at the Punjab Cultural Centre!! Get your tickets from Justyn!!

Unbreakable!

1. Hang Clean: 6×3 @ 55% of Clean 1RM
**this is not a hang power clean!

2. Push Press: 3×4 @ 85% of Strict Press 1RM

3. 4 rounds for max reps:
Unbroken KBS
Unbroken Wall ball
Score is total reps. 90sec rest to be taken between rounds. 10sec to transition between movements

Lots of Lifts

1. Back Squat:
-1×8 @ 60%
-1×8 @ 70%
-1×6 @ 80%
-1×6 @ 85%

2. Chin Ups: 2×3 (weighted), 1xMax Reps (body weight)

3. Front Squat:
-1×5 @ 60%
-1×5 @ 70%
-1×5 @ 75%
-1×5 @ 80%

4. For time:
1 Split jerk (155#/105#)
6 Ring dips
10 Wall ball
16 Overhead lunge steps (45#/25#)
 
**After completing the first movement go back to start and add a new movement each round. So do 1 jerk, then 1 jerk and 6 dips, then 1 jerk, 6 dips, and the wall balls, etc...

Grab-bag

1. KB Windmill: 2×5, 2×3, 2×1



2. TGU: 5xHeavy singles.
Warm up, then build to a heavy rep, then perform four more sets.

3. First, rum 1 mile (medium speed). Then, 8 min AMRAP:
-10 Shoulder touches
-15 Boat rockers

Oly Work

1. Tall Clean: 10 mins working on speed of getting under bar into front squat position.

2. Clean:
-2×5 @ 70%
-2×5 @ 75%
-3×2 @ 80% of 1RM

3. For time:
75 Kettblebell swings (53/35#)
75 Situps
75 Overhead Squats (65/45#)

Random Chipper Night

**Use the same bar load throughout:

20 Burpee box jumps (24/30″)
20 Deadlift (95/65#)
20 Power cleans
20 Push press
20 Pull ups
15 Burpee box jumps
15 Deadlift
15 Power cleans
15 Push press
15 Pull ups
10 Burpee box jumps
10 Deadlift
10 Power cleans
10 Push press
10 Pull ups

Thursday Outing!!

Let's have a social night on Thursday!! It has been suggested that we go to Viva, at 505 Sargent Ave. Shall we meet for 1900???

Lots of Lifting Tonight!

1. Back Squat:
-1×10 @ 60%
-1×8 @ 70%
-1×8 @ 75%
-1×8 @ 80%

2. Barbell Bench Press: 2×5, 1xMax Reps
**go heavy!

3. Front Squat:
-1×5 @ 60%
-1×5 @ 65%
-2×5 @ 70%

4. 3 rounds, AMRAP, 1 min per exercise:
Toes to Bar
Double unders
Rest

Tight Midline Night

1. Headstand: 12 mins skill development.

2. Split Jerk: build to a heavy 3, in 3 or less sets. Then 3×1 @ 85% of estimated 1RM.

3. 5 rounds for time:
3 Bar muscle ups
20 wall ball

If you don’t have bar muscle ups, sub 3 ring muscle ups or 5 strict pullups or 10 ring rows

Annie!

1. Back Squat:

-1×10 @ 60%
-1×8 @ 65%
-1×6 @ 70%
-1×6 @ 75%
-1×6 @ 80%

2. Front Squat:
-1×5 @ 65%
-1×5 @70%
-2×5 @ 75% 

3. “Annie”
50-40-30-20-10 of:
Double Unders
Sit Ups

Oly Work

1. Snatch Grip DL: 6x2 @60% of DL 1RM

2. Muscle Snatch: 6x3 @ light load
**focus on speed -- decrease weight as speed decreases

3. Snatch Balance: 8x1 @ challenging load

4. 5 rounds of:
-8 DL (BW)
-8 KB Snatch with OHS
**snatch the KB and then OHS it
**this is four reps per arm