6×2 @ 75%

Deadlifts (225/135)
Handstand Push Ups
10m Time Cap

Scale the weight on the Deadlifts as needed. If your form breaks down, lighten the load and save your back. Scale HSPU to Push Ups off a box, or Push Ups on the ground. As long as you scale this workout appropriately, you will finish under the 10 minute cap.


Hang Power Clean
Work up to 3RM for the day

Row (Calories)
12m Time Cap


1a. Back Squat
Find 5RM

1b. Strict Dips
4x max reps
If over 10 add weight

Wall Balls (20/14)
Sit Ups


10 Rounds
130m Run
7 Chest to Bar Pull Ups
7 Front Squat (135/95)
7 Handstand Push Ups

Today we’ll take on the Hero workout “Bulger.” Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Complete this workout either on your own or with a partner. The time cap is 30 minutes – scale accordingly.


Split Jerk
20m Split Jerk practice

30 Clean and Jerks (135/95)

After warming up, we’ll spend the first part of the class working on the Split Jerk. We’ll take the bars out of the squat racks, and the goal is to work up to a weight you can hit for an easy double with no misses along the way. If you go too heavy and miss a lift, lighten the load. We’ll be Split Jerking for the next few weeks, so you’ll have opportunities to go heavy. Stay light and work on technique today.

We’ll then hit the benchmark workout “Grace.” We’ll spend 5-8 minutes warming up the Clean, but that weight should be light and it shouldn’t require a lot of warm up.


Hang Snatch + Snatch
6×1 @ 75%

100 Double Unders
5 Rounds
5 Strict Pull Ups
7 Deadlifts (185/135)
50 KB Swings (53/35)

Choose a weight for the Snatches where you won’t miss, but it’ll be challenging. The goal here is to work technique and get lots of made lifts. If you miss more than 2 in a row, lower the weight.

Scale Double Unders to 200 Singles. Use the thinnest band possible for Strict Pull Ups if needed. Anyone who has or is planning on competing should do KB Swings overhead.


3 Rounds NFT (10m Time Cap)
10 Toes to Bar
10 Pistol Squats
2 Rope Climbs (legless if possible)

5 Rounds (30m Time Cap)
300m Row
200m Run
10 Burpees
2m Rest

For today’s skill work, scale Toes to Bar to Knees to Elbows or Knee Raises as needed. Pistol Squats can be done to a Box, or you can use the rig for support. If you’re still working on your squat mobility, practice Air Squats or Goblet Squats to a box. Scale Rope Climbs as needed, but if you can do them legless, practice those.

The conditioning should be done at about 90% effort. Time for each round should be consistent – try to stay within about 5 seconds each time. The 200m run should be out the front door, halfway around the building running counter-clockwise, and in the garage door.


1a. Back Squat
Find 1RM

1b. Strict Dips
4x max reps
If over 10 add weight

8 Slam Balls (30/20)
8 Hand Release Push Ups
8 Air Squats

Today we’ll set a 1RM Back Squat for the day. The goal is to lift more weight than we lifted last week for a 3RM. After a thorough warm up, take about 3 attempts to set a heavy single. Ask for spotters as the weight gets difficult.


With a partner:
100 KB Snatch/Swings (53/35)
100 Air Squats
100 Pull Ups
100 Deadlifts (135/95)
100 Sit Ups
2 laps Slam Ball Carry (30/20)

Complete the work listed above in the order it’s written. One partner works while the other partner rests. One partner may scale a movement even if the other partner does not. Both partners run together carrying one Slam Ball between them – they can trade off at any point during the run.


Clean and Jerk
Establish 1RM

Clean and Jerk (155/95)
Muscle Ups

This is the culmination of our last few weeks of Clean and Jerks. Get fired up and lift heavy! Scale Muscle Ups to 2 Pull Ups and 2 Dips.