A.
Every 2 minutes, for 8 minutes (4 sets):
Drop Snatch x 2 reps

Build over the course of the four sets, but focus more on speed and stability than load used.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep

Build to today’s heavy.

Followed by…

Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets

Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.

B.
Four sets of:
Tempo Bench Press x 3-4 reps @ 21X1
(your goal this week is to establish a 3-RM; slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Front-Foot Elevated Split Squat x 10 reps each leg @ 20X1
(place your front foot on a 2-4 inch platform – like a jerk block or weight plates; hold the heaviest dumbbells or kettlebells that you can handle by your sides; use straps if your grip is the limiting factor; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 45 seconds between legs, and 90 seconds after completion

Followed by…

One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
Dumbbell Walking Lunge Drop Set x 20.20.20 steps
(pick three weights, perform 20 steps, then pick up a slightly lighter weight for 20, then finish off a final set of 20 lunges with a lighter weight; e.g., 32 kg x 20, 24 kg x 20, 16 kg x 20)

C.
Ten sets of:
3-4 Unbroken Muscle-Ups

Focus on consistent elevation of the entire body – even through the catch phase, and maximum speed from the bottom of the swing to the top of the dip. Rest as needed to ensure that the focus is on good quality movement and a lot of speed.

D.
Four sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 90 seconds

  • Philipp S

    A) Didnt do Drop Snatches in years so I warmed up a lot and kept it at a medium weight.
    40/40/42,5/45kg
    60/70/75kg (x2)
    80/85/90kg (x1) pretty sure 90kg is a PR Snatch Balance for me even though it was more of a Jerk to OHS.

    Kept the complex really light today:
    40/50/55/60/65/60kg

    B) 70(x4)/80(x4)/82,5/85kg
    And 17,5kg DBs for FFESplitSquats.

    Didn’t do the max out for time reasons and because I wanted to run for once

    D) Times between 1:32 and 1:45. pretty good

    • Tino Marini

      We will give you the PR 🙂

      Nice work dude! Looks like a solid day!

  • D. P.

    A:
    Drop Snatch x2: 60kg
    Snatch Balance x2: 65kg
    Snatch Balance x1: 70kg
    Complex: 40-65kg (failed last)

    B:
    Bench: 110kg, 115kg failed at 2nd rep -> max. 4 reps.
    Squats: 32kg KBs -> Drop Set 32/24/16kg KBs

    C: done as E2MOM (4 reps)
    D: skip

  • Seb Benisty

    Hard times at work this week.. try to make up lost time by mixing Wednesday and Tuesday session yesterday (felt good) and go for a part of today session… come back seriously next week
    A/drop snatch 40/50/60/60kg
    Snatch balancex2 70/80/85kg
    Snatch balance 90/95/100kg PR🎉🎉
    Complex 60/65/70/75/80kg (fail the low hand on the last bat then stop… think OH stability tired from heavy snatch balance 🤣)
    B/tempo bench press 65/75/85/90kg
    Lunges w 2x32kg
    Ran out of time
    Thanks again see you Monday or tommorow if I can find a way to train… have a nice week end

    • Tino Marini

      Nice work on that snatch balance and also getting some good workin with a crazy schedule! Hopefully you can sneak a session in tomorrow, if not then we will see you Monday! 💪🙌

  • Anu K

    800m run low ring transition work
    A. 65, 95, 115, 125, some misses at 125 for the complex
    B. Due to class had to modify Bench at 135, did 6 lunges with two kbs 32kg in Farmers hold, every bench set
    8 reps at 135
    C. 6 sets with low rings and thinnest band, strict transitions
    Ab work

    • Tino Marini

      Nice work Anu!

      • Anu K

        Thank you sir

  • Константин

    A. Up to 70kg on the Complex

    B. 95kg on the 3RM and 6 Reps with 95 afterwards

    C. Did 5 Sets of 4 unbroken

  • Anthony Oriotti

    A. Drop snatch double : 40/50/55/55
    Snatch balance double : 60/70/80
    Snatch balance single : 85 PR / 90 PR / 95kgs PR

    Snatch pull + hang + snatch from below the knees + snatch : 50/60/65/70/70/75kgs

    B. Bench press
    [email protected] [email protected] [email protected] [email protected] PR but bad read forgot the tempo !

    Front foot elevated split squat with 2*32kgs

    Max reps bench @105kgs :
    MAx reps of a new PR is hard lol
    Walking lunges no knees touching 2*32/24/16kgs KBs
    Ouch !

    C. Done 10*3-4

    D. Football today dudes so run tomorrow 🙂 !

    • Seb Benisty

      Allez les bleus 🇫🇷 🇫🇷

      • Tino Marini

        🎉 🎉

      • Anthony Oriotti

        Ahah bro I p more Italian than French but today I support French too 😜

    • Tino Marini

      Lots of PRs! Awesome work Anthony!!

      • Anthony Oriotti

        Thanks to you Sir !

  • Nathanial Jon Auckland

    A)
    kB complex from last Saturday @ 16
    PC& PJ from last Sat 2 x 110 2 x 117.5

    B) 100 Bench x 3 (6RM) / 22.5 / 24kg & 30kg for FFESS & 32/24/16 for drop set WL

    C) ❌ ripped hand

    D) 3:04 / 3:07 / 3:11 / 3:10 some work to do but 29 degrees in England not melting was the priority.

    HAVE A GREAT WEEKEND AND COME ON ENGLAND ⚽️⚽️⚽️

    • Tino Marini

      😝🙄

      Haha if they win the World Cup they’ll all get knighted and become Sirs…

  • Corey Reutlinger

    Had too much fun on the 4th. Did Wednesday’s session yesterday:
    A. 235#x6. No fails. This is my 100% on Full + Quarter Front Squat. So excited to see my legs strong like this again. 🙌
    B. 155#x4, 165#x4 for PJ + SJ
    C. Did the first 10 minute AMRAP only. Got 2+300 m row (I did not get sub 10 last time, but this felt quicker regardless).

    Today’s session:
    A1. 75×2, 85×2, 90×2, 95#x2
    A2. 145×2, 155×2, 160#x2 (5# PR for 2RM)
    A3. 165, 170, 175# (30# PR for 1 RM since October 2016)
    A4. 95, 105, 115, 125, 135(failed BK Snatch), 135#
    C. Substituted MUs for 10 sets of 3 UB SHSPUs to 2” Deficit. Can’t wait to get back to the rings next week.
    D. 3:08, 3:06, 3:18, 3:13. Running outside in 93% humidity is awful 😷

    • Tino Marini

      Holy crap! The 4ths festivities clearly didn’t derail progress. What an awesome day of work!

      Stay safe in the heat!

  • Jessica U

    A) 105# drop snatch, 120×2 snatch balance 125 single. Then complex up to 125. This was a fun complex!
    B) bench- up to 120 for 3RM
    Split squats on 45lb plate with 2- 53lb kbs for all sets
    Then ME bench- 120×4
    Lunges- 20x 53 lb KBs, 44lb, 36lb. Woof.
    C) worked on technique and turnover drills
    D) 3:43/3:41/3:47/3:44 so humid today 💦

    Thanks Tino!! Hope you have a great friday!

    • Tino Marini

      Check out the consistency on those runs! Nice work!

      • Jessica U

        Thanks Tino!! I’m gettif better! 🤗 thanks for everything!

  • Daniel Cohen

    A
    Drop – 30-40-45-50
    Balance *2 – 55-60-65
    Balance *1 – 70-75-80 kg
    Snatch complex – 50-55-60-65-70-75 (missed the last full snatch)
    B
    Tempo bench press – 85 kg*3
    Split squat – 2*24 kB
    Max reps – 85*8
    Drop set – 24/20/16 kg
    C
    Done
    D
    1:45/1:37

  • Yosef Cohen

    A. 1. 40/45/50/55kg
    2. 60/65/70kg
    3. 75/80/85kg
    4. 50/55/60/65/70/75kg

    B.1. Ttempo bench press 100kg
    Front-Foot Elevated Split Squat 32kg kettlebell
    2. bench press 6 reps 100kg. Dumbbells 30/22/18kg = 20.20.20

    C.did EMOM of 10 min of 4 reps

    D. tomorrow

  • Michael Wilson Broccolati

    A:
    Drop Snatch: 30 up to 45kg
    Snatch Balance: 45 up to 55kg
    Snatch Balance x1: 60 up to 65kg
    Complex: 40kg up to 57.5kg (Missed an hang snatch on the 2nd last so i kept the same weight)

    B:
    Bench: 70-75-80-80 Reps: 7
    Squats: 50kg BB
    Lunges: 24/20/14kgs

    C: Did Bar Muscle up and practice on the unbroken, considering i’m still not able to do rings.
    Reps Unbroken: 2-3(PB)-3-3-1-2-2-0-0 (And that was me done)

    D: Avarage of 1:50

    • Tino Marini

      Nice work on those bar muscle-ups Michael!

  • Bobby

    A. 95/115/135/155
    185/205/225
    245/275/300 pr snatch balance
    155/185/205/215/225/230
    B. Tempo bench x 3 @ 275/285/295/305
    FLESS 32kg
    305×6
    80# 72# 53# holy Christ
    C. 5×3 5×4
    D. Did on Assault runner so scaled to 300m/300m
    2:47/2:45/2:49/2:43
    Is it correct to scale this on runner? Or should I just go full 400?

    • Tino Marini

      300 is perfect!

      • Bobby

        Sweet! 🙌 thanks Tino!

  • Dijar Ismail

    C – Done 10×4
    D – Done , 3:10 all rounds

  • Sierra

    A.) 75# for drops
    125# for balance x2
    155# for balance x1 but idk if I was showing control.
    105# for the last one and I’m just focusing on my mechanics because I need to.

    B.)I did 125# x 4 for all and 45# DB with my grips

    I got 7 reps for the 125# and thats a PR. My 1RM is 130 so I’m on fire right now! Lol.
    I did 30, 25, 20# for the lunges maybe I could have gone a bit heavier but I’m tired and I used front rack position.

    C.)I did 3 reps and a lot of rest



    I really struggle with timing when to go for the next rep because then I start swinging all over the place. I have probably 3 feet or a little less of slack on the rings from the rig and that’s all I can have based on my gym.



    ✔7th set


    ✔10th set. wow I can’t believd I did 30 ring muscle ups!

    D.) Ouch this hurt real bad and I thought it wouldn’t. Also I was kinda cold because of all the rest I took to do the muscle ups.

    My 90% was 7:13 pace and 100% was 7:03 pace. I did this on a treadmill because that’s what I got. Okay no afternoon session because I got to the gym at 10:00am and its 1:40pm now so yeah just one session today.

    • Tino Marini

      Thats a long session! You should be able to get all of your work in within a 90 minute window. Seems like you’re wasting a little to much time on exercises.

      • Sierra

        Yes that’s for sure. I typically do 2 hours so yeah maybe I take too long to warm up I guess.

  • Bronco

    A. Infraspunatus feeling good but took early parts as extra warm-up
    45#
    95#
    135#
    135135/155/155/175/185#
    B.135# for bench 45# kbs
    C. 10×3

    • Tino Marini

      Legs seem to have recovered from the 5k!

  • Casey W

    A. Done. Worked up to 95lbs on the snatch complex.
    B. Done. Bench @100lbs, Split Lunges w/ 35lb dumbbells.
    Drop sets w/ 45lb, 35lb, 20lb dumbbells in each hand.
    C. Skipped due to time.
    D. Done. 2:57/2:56/2:57/2:57

  • Isaac McLean

    1 final session before team of 3 competition tomorrow!
    Also anyone interested in team of 3 male RX 19-34 for granite games??!! Finished 294

    • Tino Marini

      Good luck Isaac!!! Let us all know how it goes!

  • Gebriel Rutensköld

    A. Quite shitty lifting today. Drop snatch and balance hurt my shoulders. Snatch complex felt ok. Up to 75kg.
    B. Bench: 85-93kg. Maxed out @90kg x8.
    Split squats: 2×24, 2×32. Drop sets @32, 24, 16kg.
    C. All fours. MUs felt sharp today. Mixed it up with some up-rises.
    D. Done on a air runner. Don’t know my 1mile time, but ran for a total of 3:00min(1:30+1:30) and increased pace through sets.

    Should probably test my 1mile someday.

    • Tino Marini

      On days like this keep things light and work technique. You don’t want to do any damage to yourself. Plenty of mobility tonight!

      • Gebriel Rutensköld

        Yes Coach! I’ll keep that in mind.

  • Rui Romão

    A. Drop Snatch – 30/35/40/45
    Snatch Balance x2 – 50/55/60
    Snatch Balance x1 – 63/68/70.5
    Snatch complex – 60/63/70.5/70.5/73(failed)

    B. Bench Press – 80/85/90/95(no tempo)
    Front Foot Split Squat – Double KB 24kg

    Then

    Max Reps Bench Press with 90kg – 6reps
    WL Drop Set – 20x24kg 20x20kg 20×17.5kg

    C. Done

    D. 1set – 3′
    2set – 3’28
    3set – 3′
    4set – 2’58

  • Zach Galloway

    A)
    95# drop Snatch
    205# snatch balance doubles
    265# Snatch Balance Single

    Ended complex at 235.

    B) 235 Bench
    60lb DB’s

    12 Reps for ME
    70-53-35# kB drop set

    D) 2:45/2:47/2:47/2:47

    • Tino Marini

      Pretty damn consistent on those runs! Solid day of work Zach!

  • Joaky

    A.
    A1. Drop snatch: 40/50/55/60kg
    A2. Snatch balance: 70/75/80kg
    A3. Complex snatch: 60/60/60/65/65/70kg

    B.
    3 RM bench press: 85kg
    Split squat: kettlebell 24kg

    C. Done 10 sets of 3 unbroken bar MU in the last set I did 3 more reps 6 sets. I felt very comfortable. 👌

    D. 4 sets of 400m 1:25-1:30 👌

    • Tino Marini

      Great work Joaky!

  • Samie Acevedo

    A1. Up to 105lb
    A2. Up to 145lb
    A3. Up to 145lb
    B. Done
    C. Done
    D. 4 sets 2000m on the Concept2 bike 🚴🏻‍♀️

    • Tino Marini

      Nice work Samie!

  • Francesco SciortIno

    A1. Up to 135lbs
    A2. Up 135lbs
    A3. Up to 165lbs

    B.complex build from 115lbs -165lbs. (Missed some snatches)

    C. Bench [email protected]
    D. Done
    E. Splits @ 3.25×3 [email protected] 3.15

  • Andrej Pravda

    A. 30/ 40/ 40/ 45
    A. 50/ 55/ 60
    A. 65/ 70/ 75 failed
    A. 40/ 45/ 50/ 55/ 60/ 65 kgs
    B. Bench: 85/ 87,5/ 90/ 95 ( 4reps all sets) Split squats: 24/ 28/ 32/ 32 kgs (4”)
    Did climbing here, because I didn’t know how it will going after 8 days off
    B. Bench 6 reps @ 95kgs / Lunges 24/ 20/ 16kgs
    C. 10 x 3 I should went for 4 :/ But I was afraid because I’ve gained 4kgs of bodyweight on that vacation in Mallorca 😂
    D. Skipped, out of time, had to coach group class

    Tino, I’m interested in participating on that athlete camp in Italy, but nobody responded on my message and email, and that site for sign up is in Italian language, could you give me some advice.

    • Tino Marini

      We will email you back shortly 💪

      • Andrej Pravda

        Ok thx 😊 I hope there are some free spots, cause I’ve already bought flight tickets 😂

  • Tony

    A: drop snatch: 60/60/65/65
    Snatch balance: 65/70/75
    Snatch balance: 80/85/90 (feel really Good and strong)

    Complex: 60/60/65/70/75/80(with belt)

    B: bench: 100
    Lunge: 35kg dumbell each

    Bench: 7 reps
    Lunge: 20x35kg each/20x25kg/20x15kg
    3 sets to do the 20reps each time, my front arm are burn

    No more time for
    C and D.

  • Taylor Domengeaux

    A. Main set: 185, 195, 205, 215, 230, 240#
    B. Done
    C. Done (4s)
    E. 2:47; 2:48; 2:50; 2:48

    One more day this week. Let’s go!

    • Tino Marini

      Finish the week strong!

  • Filippo Pesaresi

    A.Drop snatch 40-45-50-55
    2x snatch balance 60-70-80
    snatch balance 85-90-95
    complex 70-72-75-75-77-80
    C. done 4 every 1’40, I should have done with less rest

    I did the class due to space; I’ll try to do C tomorrow

  • Matt O’Brien

    A. Drop snatch 75,85,95#
    Snatch balance 2 rep 95,105, 115#
    Snatch balance 1 rep 125,135,135#
    Complex 95, 105,115, 125, 135,145
    B. 225# for 4
    55# lunges

  • Chris Ouellette

    A) 75#,95#x3
    145#,155×2
    165#,175#,195#
    125#,135,145#,155#,165#,175#
    B) 225#, 50# DB
    Bench: 6
    Lunges: 55#,45#,35#
    C) 10×4 otm
    D) 3:05,3:02,3:03,3:04

  • Johnny Malgeri (North Central)

    A) 65/95/105/115
    135/165/185
    195/205/205
    115/135/155/170/185/200(missed last rep) – would have liked to hit final snatch but good numbers for me here!
    B) 185/205/225/245lbs x 3 reps
    50lb DBs for lunges – never done front foot elevated. Different for sure.
    245 x 3 on max set, 80/65/50lb DBs for Drop set lunges
    C) Done w/4reps
    D) didn’t do. Today somehow took awhile and ran out of time

    • Tino Marini

      Solid day of snatching Johnny!

  • Ricardinho Sant Ana Novais

    A1. Drop snatch: 30/40/40/40kg
    A2. Snatch balance 2 rep: 50/50/60kg
    A3. Snatch balance 1 rep: 70/80/90 kg
    A4. Complex Snatch: 40/40/50/60/70/70 kg
    B.
    3 RM bench press: 80kg
    Split squat: kettlebell 24kg

    B2. 6 reps Bench Press/ drop set 24/20/16 kg

    C. Done 10 sets of 3 unbroken

  • Kevin Carnett

    A1: up to 115
    A2: up to 205
    A3: up to 185
    C: done w/3 reps
    D: class WOD (similar)

  • Joe Tambe

    A. Started with an empty bar and ended at 195.
    Wod with the class

  • John Vautier (North Central)

    A. 65/75/95; 115/135/155; 185/185/185; 135/155/170/185/200 (missed below knee). Overall felt good.
    B. 185/205/225/250 all for 3. 50# DBs for split squats. No max reps, did 80/65/50 DBs for waking lunges.
    C. 10 sets of 3, felt smooth.
    D. Skip due to time.

  • jennifer haley

    C. 8×3, 1×2, 1×4
    A. 35, 55, 65, 75
    85, 95, 105
    115, 125, 135
    75, 85, 95, 105, 105, 105
    B. Bench press only 3rm 135
    Cut it short to spend time with the hubby and little one at the lake.

  • Kryssie Chandler (45-49)

    A. Drop snatch – 75
    Snatch balance – 125 (25lb PR)
    Snatch complex – up to 95. Had a hard time today with this.
    B. Bench 3RM: 155 (PR)
    Lunges done
    C. Done: 12 MU total
    D. No time

  • Sydnee Percival

    A.
    i. Up to 85
    ii. Up to 145
    iii. Up to 175, went for 185 and failed (would’ve been a 5lb pr)
    iv. Up to 130, then dropped back to 95 one focused on just doing power snatches bc I was shorting my finish and diving under the bar.
    B. 3RM bench PR at 145
    C. Ricky had me do every 3min, 9min 5 UB RMU
    Got 3/5/4 tried for 5 one more time and only got 4 again… progress first time I’ve ever done 5UB
    D. Done- did them just as straight 800m runs 3:15/3:20/3:35/3:40

  • Kim Kunert

    A. Built to a heavy snatch balance- 155 which is a 20# PR.

    Then did the complex up to 110
    B. Built to a 3RM [email protected] which is a 3RM PR
    C. 10 sets of 2 UB muscle ups
    D. Skipped

  • Laura Hershberger

    A. Skipped the snatch balance stuff b/c of sunburn on my shoulders/back…up to 115 for the complex. Snatches felt great tonight!
    B. Completed. Bench was 4 sets of 3 @125. Lunges were wiht 35# DBs
    C. Skipped
    D. Just did 3 sets of 800m sprints/rest 90sec. (Didn’t have time for the 4th set). 3:36, 3:43, 3:49

  • Sam Woodman

    A: Drop snatch: up to 135#
    sb x2: 155/185/205#
    sb x1: 225/245/255#
    Complex: 135/155/175/185/195/205
    B: 225# bench, 50# db
    225#x5
    C: Done

  • Christian Lochte

    A. 1) Up to 50kg
    2) Up to 100kg equals my Snatch PR and is a snatch Balance PR
    3) Up to 80kg
    B. Worked bench Up to 95 kg
    Split squats with 2x32kg
    Then..
    Didn’t get a single Rep Bench, I seem to need the pause
    Lunges 20x32kg, 20x20kg, 20x16kg
    D. Done

  • Trine Petersen

    A1: 40kg
    A2:55 kg
    A3: 60kg
    A4: up to 50kg
    B: done. 42.5kg, 2x24kg kb

  • Andrei Puchkou

    A. 95/105/115/125#
    175/185/185#
    115/115/125/135/145/155#
    B. TBP 205#
    FFESS KB’s 53#
    KB WL 20/16/12 kg
    C. Every 45 seconds for 7min 30 sec 10 sets:
    4/4/4/4/4/4/3/3/3/3

  • Rachel ‘Goose’ (35-39)

    A. DSn- 115, SB up to 175 i think- 6 sets up to 155/160
    B. Lunges were w/ 35# DBs, stopped bench because arm/shoulder was still messed up
    C. Skipped and ran since I’m slow on distance & only sprint well
    D. 3 sets of 800m sprints/rest 90sec. (Didn’t have time for the 4th set). 3:46, 3:58, 3:59 – did one on TrueForm (calves hurt from beach sprints 2 days b4)

  • Brigham Abbott

    A. 65,85,105,115. 135,165,185. 195,205,215. 135,165,185,195,205,215-f. Missed the 2nd snatch behind me, but it’s there.
    B. TBP:175,205,220,230×2/1. 50lbs x 10. BP:200×11. Lunges:85,65,50.
    C. 4×4, 4×3, 2×2.
    D. On Air Runner. 2:08/1:49, 2:07/1:50, 2:02/1:46, 1:59/1:44.

  • Wojciech

    A. 30, 40, 42.5, 45 (1 missed),
    47.5, 50, 52.5
    55, 57.5, 60
    40, 40, 42.5, 42.5, 45, 47.5

    B. TBP: 4 x 85 kg
    Split squat: 2 x 27.5kg KB

    BP: 7 x 85 kg
    Lunges: 2 x 24, 2x 20, 2 x 16 kg

    C. 7 x single BMU

    D. no time

  • Daniel Nico

    a) 40/45/50/55kg; 60/65/70kg; 75/80/85 missed three times; 50 up to 75kg;
    b) 80kg 3 max reps, and 5 max reps then; 32kg ktb and 24/20/16kg wl;
    d) 3’56, 3’27, 3’29, 3’24;

  • Liina

    A up to 45/ up to 60/ up to 64
    Complex 45/47.5/50/52.5/55/57.5 all tng
    B bench 4*70kg lunges 45lbs (little bit too light)
    Max reps 11, lunges with kb’s 24/20/16kg
    C sets of three with long breaks
    D air runner and 300m:
    1.36/1.26
    1.32/1.25
    1.33/1.22
    1.30/1.21