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A. Warm-up

B. “Badger”

3 rounds for time:

30 squat cleans (95/65)

30 pull-ups

800m run

* In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.He is survived by his father, Tom; mother, Cindy; three brothers and four sisters.

A. Push Press

4 reps every 2:00 for 5 sets

Use the same weight for all 5 sets (~75%)

B. “Brain Warp”

Every 5:00 for 4 sets:

100m run

30 Double Unders

10 unbroken S2OH (115/80)

30 Double Unders

100m run

*scale as needed to be under 3:30 each round.

*Score slowest round


A. Banded Hip Opener + Banded Shoulder Distraction

B. “Sweat Fest 2022”

In teams of 3, accumulate as many calories as possible in 40 minutes on Bike + Rower.

Flow: Partner 1 on bike, Partner 2 on rower. Partner 3 on burpees. Partners rotate in that order

(bike -> rower -> burpees -> bike etc.)

once partner 3 completes 20 burpees. Partners can only rotate after the burpees are completed. Score is bike cals + row cals.

*For teams of 2, partners can switch machines at any time but must BOTH complete 10 synchronized burpees when switching.


A. Front Squat 20:00 to find 4RM

B. “Silly Putty”


3 KB Goblet Squats (53/70)

6 Box Jumps (24/30)


C. trap calves 2 min per side


A. Bench Press 8-6-4-2

B. CFG Open 18.1


8 Toe to bar

10 DB Hang Clean and Jerk (5+5) (35/50)

12/14 Calorie Row

C. pec stretch on wall 2 min per side

Norm and CJ

A. Deadlift Block Week 6

90% of 3RM – 5 sets of 3

Go every 2-3min.

B. “Bop It”

21 Deadlifts (135/185)

21 Wall Balls

200m run

15 Deadlifts

15 Wall Balls

200m run

9 Deadlifts

9 Wallballs

C. Pigeon pose 3 min per side



10 – 20 GHD sit-ups

20 walking lunges

3 rounds, no time

B. Fight Gone Bad!

one minute of wall ball

one minute of summo deadlift high pull (55/75)

one minute of box jump (20″ all)

one minute of push press (55/75)

one minute rowing for calories

rest one minute

3 rounds

score total reps

C. Couch stretch 2 minutes per side

Open Gym on Sunday

A. Snatch 1-1-1 (20 minutes)


10 power snatch (@ 60% of single for the day)

10 burpee over the bar

C. Overhead band distraction

He’s thinking …. that looks fun; Brady and Katie are not thinking the same thing