May 8, 2019

1. Starting our day by building to a Heavy Single on the Split Jerk.This will serve as a baseline for us to build on in the coming months.

2. Finishing our day with an active recovery styled metcon.



12 Minute EMOM:

3 x 3 - Tall Jerk - 30-40% *video below
4 x 2 - Pausing Split Jerk -  50%, 55%, 60%, 65% *video below
5 x 1 - Split Jerk – build to heavy single

Our first two movements are primers for the third, where we will be building to a heavy single for the day. All repetitions are taken from the rack.

On the Tall Jerk, our aim both speed and posit...

May 7, 2019



1,200m Run (FB – 1 Mile Run)

2 Rounds:

25 Pull-Ups

50 Push-Ups

75 Air Squats


1,200m Run (FB -1 Mile Run)

If unable to run, complete:

1,500m Row (FB – 2,000m)

60 Calorie Bike (FB – 90 Calorie Bike)

“Murph” prep in full swing today. We are steadily increasing our volume for the 4 components to this workout. There are less than 3 weeks to go!

May 6, 2019

1. 50 Strict HSPU for time. Seen as a total in the recent Open, this will be a benchmark of ours to train to alongside the max-effort set number.

2. A sprint style conditioning AMRAP with built in rest to finish the day.



For Time:
50 Strict Handstand Pushups
*10:00 Time Cap

This total was seen in this past year's Open, and will be a benchmark of ours going forward which we will be used in conjunction with our max-effort set




4 Minute AMRAP:
20 Calorie Row, 20 Burpees, 20 Box Jumps

Rest 4:00

4 Minute AMRAP:

15 Calorie Row, 15 Burpees, 15 Box Jumps Over...

May 5, 2019



Every 2 Minutes, Back Squat

4 x 75%
2 x 81%
4 x 75%
2 x 85%
4 x 75%
2 x 89%

Building on last week's percentage, in our second iteration of this rep scheme.


Snatch Primer:

4 Minute EMOM:

3 Muscle Snatches + 2 Sotts Press 
Sets at 37%, 42%, 47%, 47%

Directly Into…

6 Minute EMOM:

1 Power Snatch
Sets 1- 2 - 62%
Sets 3-4 - 66%
Sets 5-6 - 70%

On the Muscle Snatch, we are looking for a press to finish. There is no re-bend of the knees in the movement, and we are purposefully training the turnover of the movement at lockout. Keep the bar close, and be aggressive with the pu...

May 3, 2019

1. Starting our Saturday with a 1RM attempt - Overhead Squat. This will be a baseline check-in on where we are with the movement.

2. A conditioning team metcon comes next, in the form of three intervals. 



With a 10:00 clock…
Build to a 1RM Overhead Squat

Inside the overhead squat 1RM attempt, a critical component that often gets overlooked is the jerk to overhead.

If we can nail the setup position, that is, the back rack jerk, the lift is set up for success. But if we struggle with an exhausting press out overhead, we are moving into the squat at a massive disadv...

May 2, 2019

1. Starting our Friday with overhead drill work and working towards a heavy double split jerk for the day. 

2. Finishing our workout with a “bro-sesh” of deadlifting and benching. 



11 Minute EMOM:

3x3 - Press in Split *video below
3x3 - Jerk Balance *video below
5x2: Split Jerk

*Press in Split and Jerk Balance Weight:

 25-40% 1RM Split Jerk

*Split Jerk Weight:
Set 1 - 70% of 1RM Split Jerk
Set 2 - 75%
Sets 3-5 -Build to a heavy double for the day.

Our first two movements are primers for the third, where we have the chance to piece together the positions refined tod...

May 1, 2019


1,000m Run
10 Rounds “Cindy”

1,000m Run


5 Pull-Ups

10 Push-Ups

15 Air Squats

If unable to run, complete:

1,000m Row 

50 Calorie Bike

With “Murph” in less than a month try your best to make today’s workout. Don’t be afraid of the running today. Remember, your coach can always help with scaling options. Bring your running shoes and headphones if that helps motivate you for this workout.

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