Training Calendar

April 2018

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1
Sunday, April 1st

No workout posted

2
Monday, April 2nd

Strength 2RM Back Squat Work to 2RM back squat
Conditioning Hang Squat Snatch + Lateral Burpees As many reps as possible in 8 minutes 600m run + 3-6-9-12-15-etc. hang squat snatch (95/65) 6 lateral burpees after each set Rest 3 minutes
Conditioning Lateral Burpees + Power Clean & Jerks As many reps as possible in 8 minutes 600m run + 3-6-9-12-15-etc. lateral burpees 6 power clean & jerks after each set (95/65)
Accessory A) Single-Arm Upright Row 3x10L/R B) Prone Reverse Hyper 3x8
Cool Down 2 rounds 3 minute standing straddle 2 minute pigeon L/R

3
Tuesday, April 3rd

Strength 1RM Clean Clean Work to a 1 RM
Gymnastics Pull-Ups Pull-Ups Complete a max set
Conditioning 5 rounds 10 single-arm KB deadlift (53/35) 10 single-arm Russian KB swings 10 snatch + OH lunge 10 shoulder to overhead
Accessory A) L-Sit Flutter From Ground Support 3x15L/R B) Bent Over DB Row 3x6 (2 second pause at top)
Cool Down 2 minute keg stretch 5 minute pancake stretch 2 minute dead hang

4
Wednesday, April 4th

Strength HBBS HBBS 1x4 @80% 1x6 @70% 1x8 @60%
Conditioning 500m row 25 TTB 40 WB 25 TTB 40 WB 25 TTB 500m row
Cool Down 4 rounds 1 minute dragon (L) 1 minute lizard (L) 1 minute fragon (L) 1 minute dragon (R) 1 minute lizard (R) 1 minute fragon (R)

5
Thursday, April 5th

Conditioning Bike/Row 1) 4 rounds 3 minutes @ easy :90 seconds @ moderate :30 seconds @hard Rest 1 minute between rounds 2) 4 rounds 2 minutes @ easy :30 seconds @ hard Rest 5 minutes between 1) and 2)
Accessory A) D-Ball Hold at Chest 4x:30 seconds B) GHD Sit-Ups 4x20 C) Single-Arm Farmers Carry 4x50m L/R
Cool Down ROMWOD

6
Friday, April 6th

Strength Bench Press 1) Bench press 2x5 2x10
Gymnastics Strict Weighted Pullups 2) Strict weighted pull-ups Perform set of max reps, then 4 sets @ 60% of reps from max set
Conditioning As many reps as possible in 12 minutes 5 power snatches (155/95) 15 box jumps (24/20) 200m run
Accessory Weighted barbell hip thrust A) Weighted barbell hip thrust 4x8 (hold last rep of each set for :03 seconds)
Accessory Half-kneeling single-arm Arnold press B) Half-kneeling single-arm Arnold press 4x8L/R

7
Saturday, April 7th

Conditioning Teams of 2 5 Rounds (each) 10 calorie row 5 hang power cleans (135/95) 5 Rounds (each) 10 calorie row 5 front squats (185/135) 5 Rounds 10 calorie row 5 deadlifts (255/185)

8
Sunday, April 8th

No workout posted

9
Monday, April 9th

Strength HBBS HBBS 1x5 @80% 2x6 @70% 1x8 @60%
Conditioning Every minute for 10 minutes 20 DU 5 clean and jerks (135/95)
Accessory DB curl + bent-over row A) Glute ham raise 4x6 B) DB curl + bent-over row 4x6L/R
Strength 1. Snatch 1. Snatch On the Minute x 12 (3 Rounds): Minute 1 – 3 Power Snatches Minute 2 – 2 Hang Squat Snatches Minute 3 – 1 Squat Snatch Minute 4 – Rest From the 12:00 – 15:00 On the Minute x 3 – 1 Squat Snatch Build to a heavy single for the day
Conditioning 2. “Heavy Isabel” 2. “Heavy Isabel” For Time:  30 Power Snatches (185/135)
Conditioning 3. Conditioning 3. Conditioning 10-8-6-4-2: Back Squats (315/205) Ring Muscle-Ups Dumbbell Push Jerks (80’s/50’s) Bar Muscle-Ups

10
Tuesday, April 10th

Gymnastics 1. Strict Deficit Handstand Push-ups 1. Strict Deficit Handstand Push-ups 6 Sets of 3 (Building in Deficit)
Conditioning 2. Stamina Conditioning 2. Stamina Conditioning Alternating On the Minute x 12 (6 Rounds) Odd – 8 Deficit Kipping Handstand Pushups Even – 4 Dumbbell Overhead Squats, Each Side (80/50)
Conditioning 3. Conditioning 3. Conditioning AMRAP 4:  21/15 Calorie Assault Bike 21 Toes to Bar  21 Front Squats (135/95) rest 4 minutes  AMRAP 4:  15/12 Calorie Assault Bike 15 Toes to Bar  15 Front Squats (155/105) rest 4 minutes  AMRAP 4:  9/6 Calorie Assault Bike 9 Toes to Bar  9 Front Squats (185/135)
Endurance 4. Run 4. Run 1 x 1,000m Run 2 x 600m Run 4 x 200m Run 2 x 600m Run 1 x 1,000m Run Equal Work/Rest
Strength Power snatch Power snatch 4x1.1.1.1
Conditioning Every 5 minutes for 20 minutes 20/15 cal bike 15 TTB 10 burpee bar MU
Accessory Ground supportedl l-sit flutter kicks A) Ground supported l-sit flutter kicks 4x10L/R
Accessory Standing OH triceps extension B) Standing OH triceps extension 4x8L/R

11
Wednesday, April 11th

Strength Front squat Front squat 4x5 @70%
Gymnastics Kipping pull-ups Kipping pull-ups Every :90 seconds for 5 rounds 40% of max set from last week 
Conditioning As many reps as possible in 10 minutes 100m run 10 WB (30/20) 10 DB snatch (5L/R, 70/50)
Conditioning 1. Barbell Cycling 1. Barbell Cycling For Time: 7 Rope Climbs (15′) 6 Power Cleans (275/185) 5 Front Squats (275/185) 4 Squat Cleans (275/185) 3 Clean and Jerks (275/185) Athletes choice on squat or power on final three repetitions.
Accessory 3. Body Armor 3. Body Armor A) 4 “Giant Sets”: 6 Push Press 6 Deadlifts Build to a heavy set of 6 on both over the 4 sets. B) 4 “Giant Sets”: 25 GHD Sit-Ups 10 Barbell Good Mornings (Athlete’s Choice on Weight) For “Giant Set” complete both movements back to back, then rest as needed.
Conditioning 2. Conditioning 2. Conditioning For Time:  70/50 Calorie Row 50 Power Cleans (135/95) 30 Burpee Box Jump Overs (30/24) 150′ Front Rack Walking Lunge (135/95)

12
Thursday, April 12th

Conditioning Bike/Row 4 rounds 4 minutes easy 1 minute hard :30 seconds rest :45 seconds hard :30 seconds rest :30 seconds hard :30 seconds rest :15 seconds sprint Rest 3 minutes between rounds
Accessory Turkish get-ups Turkish get-ups 4x3L/R At top of 3rd rep on each arm, complete 50m OH carry
Cool Down ROMWOD

13
Friday, April 13th

Strength Single-arm DB push press 1) Single-arm DB push press 2x5 2x10
Strength Max set strict weighted pull-ups ​2) Strict weighted pull-ups 1 max set
Strength 4x60% 3) Strict weighted pull-ups 4 sets of 60% of max set
Conditioning 5 rounds 5 DL (275/185) 20 push-ups 5 DL 40 air squats
Accessory Russian step-ups A) Russian step-ups (back rack) 3x8L/R
Accessory Weighted plank hold B) Weighted plank hold 3x:60 seconds
Conditioning On the 0:00… 1. Conditioning On the 0:00… For Time:  70 Alternating Dumbbell Snatches (70/50) 50 Calorie Row 25 Burpee Pull-Ups
Conditioning On the 20:00… On the 20:00… For Time:  60 Wallballs (30/20) 800m Run 20 Bar Muscle-Ups
Conditioning On the 40:00… On the 40:00… For Time: 50 Kipping Handstand Push-ups 30 D-Ball Cleans (150/100) 15 Burpee Box Jump Overs (30/24)
Cool Down 2. Aerobic Restoration 2. Aerobic Restoration 30 Minute Assault Bike (Light Pace)

14
Saturday, April 14th

Conditioning Teams of 2 0-6 minutes 500m run (both) 150 DU (split reps) 6-12 minutes 500m run 100 DU 10 burpee box jumps (24/20) (split reps) 12-18 minutes 500m run 75 DU 20 burpee box jumps 18-24 minutes 500m run 50 DU 30 burpee box jumps 24-30 minutes 500m run 40 burpee box jumps

15
Sunday, April 15th

No workout posted

16
Monday, April 16th

Strength HBBS HBBS 6 @80% 2x6 @70% 2x8 @60%
Conditioning 21-15-9 Thrusters (75/55) Power snatch
Accessory Bent-over row A) Hollow rocks 3x25 B) Bent-over row 3x12  
Accessory Bent-over reverse fly C) Bent-over reverse fly 3x12 
Cool Down 2 rounds 2 minute couch stretch (L/R) 2 minute childs pose
Strength 1. Clean and Jerk Complex 1. Clean and Jerk Complex 7 Sets to Build to a Heavy Complex: Clean Pull Low Hang Power Clean 2 Front Squats Split Jerk Rest 2:00 Between Sets.
Conditioning 2. “Heavy Grace” 2. “Heavy Grace” For Time:  30 Clean and Jerks (225/155)
Conditioning 3. Conditioning 3. Conditioning 2 Rounds For Time: 9 Kipping Parallette Handstand Push-ups  15 Burpee Box Jump Overs (24/20) 21 Front Squats (205/145)
Cool Down 4. Recovery Bike 4. Recovery Bike 20 Minute Light Effort

17
Tuesday, April 17th

Strength Power snatch 0-9 minutes Every :90 seconds for 6 rounds 3 touch and go power snatch (use weight from last week)
Strength Power clean + jerk 10-16 minutes Every :20 seconds for 18 rounds Power clean + jerk (every other rep perform jerk - eg, at :00 PC+J, :20 PC, :40 PC+J, etc...) 
Conditioning 5 rounds 20-35 minutes Every 3 minutes for 5 rounds 15 lateral burpees 150m run
Conditioning 1. Conditioning 1. Conditioning 3 Rounds For Time: 600 Meter Run 21 Power Snatches (95/65) 12 Ring Muscle-Ups Rest 15:00
Conditioning 2. Conditioning 2. Conditioning For Time:  Buy In: 50/35 Calorie Assault Bike  Then, 3 Rounds: 60 Heavy Rope Double-Unders 30 Alternating Pistols  15 Double Kettlebell Deadlifts (150/100) Walk Kettlebells 5 Meters Forward After Each Set of 5 Rest 15:00
Conditioning 3. Conditioning 3. Conditioning For Time:  27-21-15-9 Calorie Ski Erg  Toes to Bar

18
Wednesday, April 18th

Strength 1. Box Squat 1. Box Squat  Build to a Heavy Set of 2 Set Box to Parallel
Strength 2. Back Squat 2. Back Squat 3 Sets of 8 Reps @ 80% of Box Squat Double  Regular Back Squats
Accessory 3. Strength Accessory 3. Strength Accessory 3 Giant Sets: 16 Alternating Front Rack Reverse Lunges 18 Russian Kettlebell Swings 20 Weighted Sit-Ups Rest 2:00 Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.
Conditioning 4. Odd Object 4. Odd Object 3 Rounds For Time: 100 Meter Yoke Carry 200 Meter Kettlebell Front Rack Carry (53’s/35’s) 400 Meter Run Athlete’s choice on Yoke weight, but the first 100 Meters must be completed unbroken. Slightly lighter is better here – go fast.
Conditioning 5. Row Conditioning 5. Row Conditioning 5 Rounds For Time:  35/25 Calorie Row  Rest 1 minute between. Score is slowest round.
Strength/Skill Front Squat 1) Front squat 4x4 @70%
Strength/Skill Kipping pull-ups ​2A) Kipping pull-ups Every :90 seconds for 5 rounds 50% of max set
Strength/Skill Pallof press 2B) Pallof press 5x8L/R
Conditioning As many reps as possible in 20 minutes 15 calorie row 15 single DB lunge (50/35) 15 single-arm DB push press
Cool Down 3 rounds 3 minute pancake stretch 1 minute dead hang

19
Thursday, April 19th

Conditioning Bike/Row Bike/Row 9 rounds 2 minutes @moderate pace 1 minute @hard pace 1 minute easy spin between rounds Rest 3 minutes after round 5
Accessory Double farmers carry A) Double farmers carry 3x75m B) Side plank hold w/ abduction 3x10L/R

20
Friday, April 20th

Strength 1. Close Grip Overhead Squats 1. Close Grip Overhead Squats  5 Sets of 3 Reps On the 3rd Repetition, 7 Second Pause in Bottom.
Strength 2. Snatch Primer 2. Snatch Primer Build to a Moderate Load in 5 sets: Tempo Snatch Deadlift (7 Seconds to Stand) 2 Hang Squat Snatches
Strength 3. Snatch 3. Snatch On the 90 Seconds x 10 Sets: 1 Tempo Snatch Deadlift 1 Snatch Pull 1 Full Squat Snatch Start light and build working on technique off the floor.
Strength 4. Stamina 4. Stamina On the Minutes x 5: 5 Touch and Go Squat Snatches Athletes choice on weight.
Conditioning 5. Conditioning 5. Conditioning For Time:  2,000m Row 30 Deadlifts (275/185) 50 Barbell-Facing Burpees
Strength Bench press 1) Bench press 2x4 2x8
Strength Strict weighted chin-ups 2) Strict weighted chin-ups Max set
Strength Strict weighted chin-ups 3) Strict weighted chin-ups 4 sets of 60% of max reps
Conditioning AMRAP #1 AMRAP6 22 burpees 22 WB (20/14) 22 TTB Rest 3 minutes
Conditioning AMRAP #2 AMRAP6 11 burpees 11 squat clean (135/95) 11 TTB

21
Saturday, April 21st

Strength 1. Front Squat 1. Front Squat 9 Sets of 3: Sets 1-3 – 75% Sets 4-6 – 80% Sets 7-9 – 85% Rest 2:00 between sets.
Conditioning Max Clean and Jerks 2. Conditioning 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest
Conditioning Max Power Snatch 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest
Conditioning Max Thrusters 23:00 – 27:00 – 400m Run, Max Thrusters (95/65)
Conditioning Teams of 2 800m run 30 DL (275/185) 800m run 40 DL (225/155) 800m run 50 DL (185/15) 800m run  

22
Sunday, April 22nd

No workout posted

23
Monday, April 23rd

Strength Mid-Stance Sumo Deadlift 1) Mid-stance deficit (2") sumo deadlift 5x6
Strength Bent-Over Underhand Wide-Grip Row 2A) Bent-over underhand wide grip row 4x8 2B) Hanging ab wipers 4x8L/R
Conditioning 3 Rounds 1 minute bike for calories 1 minute clean and jerk (135/95) 1 minute no-jump burpees Rest 1 minute between each round
Accessory Half-Kneeling Landmine Press A) Half-kneeling landmine press 3x12L/R
Accessory Double KB Cossacks squats B) Double KB Cossacks squats 3x6L/R
Strength 1. Snatch 1. Snatch With a Running Clock: 0:00 – 5:00 – Build to a Heavy Triple Overhead Squat 5:00 – 10:00 – Build to a Heavy Double Snatch Balance Min 10:00 – 15:00 – Build to a Heavy Single Hang Squat Snatch Min 15:00 – 20:00 – Build to a Heavy Squat Snatch
Strength 2. Snatch 2. Snatch 5 Sets: 3 Pausing Snatch Deadlifts (Knee for 3 Seconds)  3 Hang Snatch High Pulls (Starting at Knee)  Start at 40% and Build.
Conditioning 3. Conditioning 3. Conditioning AMRAP 9:  4 Ring Muscle-Ups 4 Power Snatch (165/115) 8 Ring Muscle-Ups 8 Power Snatch (165/115) 12 Ring Muscle-Ups 12 Power Snatch (165/115) … Up by (4) reps each round
Conditioning 4. Bike 4. Bike 3 Rounds: Minutes 0:00 – 5:00 – Light Pace Minutes 5:00 – 8:00 – Moderate Pace Minutes 8:00 -10:00 – Fast Pace No rest between. Continuous 30 minute effort.

24
Tuesday, April 24th

Strength HBBS HBBS 6 @80% 2x7 @70% 2x9 @60%
Conditioning 2 rounds 10 alternating DB snatch (50/35) 20 box jump overs (24/20) 10 alternating DB snatch 30 TTB 10 alternating DB snatch 40 OHS (45lb. barbell) 10 alternating DB snatch 50 WB (20/14)
Cool Down 2 minute lizard (L/R) 3 minute pancake stretch 2 minute childs pose
Gymnastics 1. Handstand Walk Skills 1. Handstand Walk Skills 15 Minutes Obstacle Course Practice
Gymnastics 2. Strict Weighted Handstand Push-ups 2. Strict Weighted Handstand Push-ups  For Time:  70 Strict Weight Vest Handstand Push-ups (20/14)
Endurance 3. Running 3. Running 7 Rounds: 20 Seconds Light + 20 Seconds Moderate + 20 Seconds Fast Rest 1 minute between rounds.
Conditioning 4. Conditioning 4. Conditioning 5 Rounds, On the 5:00: 400 Meter Run 21 GHD Sit-Ups 12 Kettlebell Deadlifts (150’s/100’s)
Accessory 5. Accessory 5. Accessory 3 Sets of 12 – Romanian Deadlifts 3 Sets of 8 – Sumo Deadlift 3 Sets of 1 Minute – D-Ball Hold Rest 2 minutes between all sets. Deadlifts: Moderate loads, go by feel.  D-Ball: Hold across abdomen. Athletes choice on load, but first minute must be unbroken.

25
Wednesday, April 25th

Strength Strict Press EMOM15 1st - 8 strict press (pick weight you could only complete for 10 reps, take barbell from ground) 2nd - Kipping pull-ups (50% of max set) (goal is UB, but no more than 2 sets) 3rd - Rest 4th - 8 barbell roll-outs 5th - Kipping pull-ups (50% of max set)
Conditioning 4 rounds AMRAP4 3 power snatch (use weight from strict press) 6 push-ups 9 bodyweight reverse lunges Rest :90 seconds between rounds
Accessory Single-arm upright row A) Single-arm upright row 3x10 B) Prone single-leg curl w/ band 3x15L/R (only bend knee to 90 degrees)

26
Thursday, April 26th

No workout posted

27
Friday, April 27th

No workout posted

28
Saturday, April 28th

No workout posted

29
Sunday, April 29th

No workout posted

30
Monday, April 30th

No workout posted

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