"Shot Caller"

Context: Mental Toughness – Get mentally prepped for a heavy deadlift!

Skill Practice Warm Up: Spend 8 minutes working up to a max effort strict weighted pull up (or progression), if you have time, test your max reps strict (unloaded).

Strength: 1-1-1-1-1-1-1 Deadlift TEST (7 sets of 1 rep, increase weight with each set to max)

Metabolic Conditioning: “Shot Caller”

For Time, 3 rounds

12 deadlifts (Health: 65#/85#, Athletic: 85#/125#, Performance: 125#/185#)

24 wall ball

Scaling Guide: 4 – 8 min, about 2 min per round. Scale Up: 155#/225# barbell (it should be about 55-70% of your max).

Coaching Tips: Do the first round of deadlifts in as few sets as possible (unbroken if you can). Pace the first round of wall ball so you can do the next set of deadlifts at a good pace, but break these up to have great form (consider fast singles). Push the pace on the second round of wall ball. Make sure you use a good wrist flip to get the ball up to the target as efficiently as possible. Keep the elbows close to the body and hold the ball at the bottom versus the sides. Squeezing the ball at the sides wastes energy and makes the ball lower at the release requiring more energy to get it up. Go for broke on the last round of wall balls!

Optional ‘Cash Out’ or Hypertrophy: 2 min cal row, 1 min double unders, 2 min cal row, OR 3 sets of 10 narrow grip chin ups in a super set with 12 loaded GHD sit ups


"The Shed"

Context: Competition – Go for the most advanced version possible (staying within the scaling guide)

Skill Practice Warm Up: Spend 8 minutes working up to a challenging overhead squat for 3 reps, out of the rack (80-90%)

Metabolic Conditioning: “The Shed”

For Time

Rope Climbs (Health: 6 rope lay downs, Athletic: 1/2 qty, Performance: 2/3 qty)

600m Row

30 Overhead Squats (Health: 35#/45, Athletic: 45#/65#, Performance: 65#/95#)

600m Run or 1 mile airdyne/assault bike

30’ right arm, 30’ left arm dumbbell overhead walking lunge (Health: 15#/20#, Athletic: 20#/30#,Performance: 30#/45#) or 16 reverse lunge steps (8 per side).

16 Kipping handstand push-ups (Health: decline push-ups with toes on box, Athletic: 2 AbMats/1 AbMat, Performance: 1 AbMat/head to floor)

30 Box Jumps (Health: 8″/12″, Athletic: 12″/20”, Performance: 20″/24”)

60 American Kettlebell Swings (Health: 9#/18#, Athletic: 18#/26#, Performance: 26#/35#)

Scaling Guide: 25-minute cutoff. It would be wise to scale so that you plan on finishing around 18-22 minutes. Scale-up: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.

Coaching Tips: Don’t go too hard on the row if those overhead squats look daunting. Overhead squat must go below parallel or drop to a weight upon which you can go below parallel; scale to front squats if necessary. Run hard since the lunges are not too technical (and you will catch your wind on the lunges and handstand push-ups). Be careful with the kettlebell swings- 60 is no joke! Break them up into smaller sets, and be sure to keep virtuous form – keep that chest up! If you don’t have enough rowers, sub 12 rounds of 2 reps 95/65 muscle clean, 2 reps of burpees. If you can’t run, 3 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle.


"Lucky Shamrock"

Context: Practice – Going for a ‘max’ with great form, and going for an actual ‘max’ (Practice context means the former)

Strength: 3-3-3-3-3 Front Squat (5 sets of 3 reps, working up to a max load)

Super Set: 5-5-5-5-5 strict weighted ring dip or progression (5 sets of 5 reps)

Metabolic Conditioning: “Lucky Shamrock”

In 8 minutes:

500m row (record as separate benchmark, but include this and ‘rest’ in total time)

1 minute rest, then with the remaining time:

12 ring push ups

12 goblet squats (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

24 abmat sit ups

TEAM VERSION (with a parnter): In 9 minutes, 1000m row, no rest, 24 ring push ups, 24 goblet squats, 24 sit ups -for both partners at the same time-

Scaling Guide: 2 – 4 rounds, 1:30-2:10 for the row, then about 2 min per round after. Scale Up: 53/70lb goblet squats and 12 GHD sit ups instead of abmat sit ups.

Coaching Tips: Get a good warm up row, then row really hard on this one to establish what your current 500m benchmark time is. 1 minute will not be much rest, but start moving right away (and it will get ‘easier’). Keep the elbows close to your sides on the ring push ups, and do not let the metal buckle scrape your arms (slide it away from the ring). Keep the belly tight on these. Hold the kettlebell close and do not let your weight shift onto your toes (it should be mid foot). Go fast on the sit ups, but do not let your hips rise up and come back down (giving you the ‘dreaded raspberry’)!

Optional ‘Cash Out’ or Hypertrophy: 16 reverse suitcase lunge steps, 30 double unders, 4 minutes, OR 3 sets of 12 db bent over rows in a super set with 15 loaded glute bridges


"Open Workout 18.4"


For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Time cap: 9 minutes


Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl



Context:  Competition – When to go ‘unbroken’ and when to break things up for the best score

Strength: 9 x 1 Deficit Deadlift (9 sets of 1 rep, same weight for each set, at 80-90% of max deadlift)

Super Set: 7 x 2 weighted strict pull-up (or progression)

Metabolic Conditioning: “Maverick”

AMReps (as many ‘reps’ as possible) in 7 minutes

3-6-9-12… keep adding three reps until the time is up

Chest to bar pull up (Health: jumping chest to bar)

Power snatch (Health: 35#/45#,  Athletic: 45#/65#, Performance: 65#/95#)

30 double unders (between each set, 3, 3, 30, 6, 6, 30, etc.)

Scaling Guide: 120 – 180 reps (almost finishing the 9s to finishing the 12s -and double unders) Finishing the 6s and DUs: 78 reps, 9s: 126, 12s: 180 reps, 15s: 240 reps

Coaching Tips: Go for big sets early on, then start breaking these up after the first couple rounds. Be sure to use your hips on the kipping pull ups. For the power snatches, take a slightly more narrow grip so you do not have to bend over as far (and do a bit of a ‘press out’ if necessary). Remember to keep the bar close on the down part of the snatch, and save the low back. Stand tall on the double unders and avoid bending the knees too much!

Optional ‘Cash Out’ or Hypertrophy: 30s per side, side plank, 15 wall balls, 5 minutes, OR 3 sets of 12 single arm db bench press in a super set with 12 db step ups

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