Training Calendar

No workout posted

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

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

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

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)

No workout posted

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

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)

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

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

No workout posted

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

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

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

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  

No workout posted

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.

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.

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)

No workout posted

No workout posted

No workout posted

No workout posted

No workout posted