Training Calendar

Cool Down 5 minute frog 5 minute saddle
Strength FRONT SQUAT FRONT SQUAT Every 2:30 x 4 – 1 Volume Set (8-7-6-5 Repetitions) On the Minute x 3 – 1 Rep On the 0:00 – 8 Reps @ 66% On the 2:30 – 7 Reps @ 70% On the 5:00 – 6 Reps @ 74% On the 7:30 – 5 Reps @ 78% On the 10:00 – 1 Rep @ 90% On the 11:00 – 1 Rep @ 90% On the 12:00 – 1 Rep @ 90%
Accessory DB straight leg DL A) DB straight leg DL 4x8
Accessory Skier goblet squats B) Skier goblet squats 4x12
Accessory Hollow hold + single-leg tuck-ups C) Hollow hold + single-leg tuck-ups 3x:30 seconds + 10L/R
Strength HANG POWER CLEAN HANG POWER CLEAN On the Minute x 10 2 Hang Power Cleans Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ Set #9 (8:00) – 2 Reps @ 65% of 1RM CJ Set #10 (9:00) – 2 Reps @ 65% of 1RM CJ
Conditioning DT "DT" 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx – 155/105
Cool Down SHOULDER RECOVERY SHOULDER RECOVERY 3 Sets, Not for Time: 10 Front Raises 15 Rotator Retractions  30 Banded Pull-Aparts 
Conditioning 30-20-10 Burpees Alternating DB snatch (70/53) DB OH lunge (split reps evenly between legs)
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total  Banded Shoulder Distraction – 1:00 Each Side  Thoracic Opener – 1:00  Wrist Stretch – 2 Sets of :20s in each position Pigeon Pose – 2:00 each side (Video) Couch Stretch – 2:00 Each Leg (Video) Ankle Flexibility – 1:00 Each Foot (Video)   ACTIVIATION Alternating OTM x 12 (2 Rounds): Minute 1 – :40s Light Bike or Row Minute 2 – :40s Alternating Samson Stretches Minute 3 – :40s Light Bike or Row Minute 4 – :40s Warrior Squats Minute 5 – :40s Light Bike or Row Minute 6 – :40s Wall Squats Followed by… Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Specific Primer for DT: At about 50% of working load: 2 Rounds, resting as needed between (full recovery): 8 Deadlifts, 6 Hang Power Cleans, 4 Push Jerks At about 75% of working load, the same but at slightly lower volume: 2 Rounds, resting as needed between (full recovery): 6 Deadlifts, 4 Hang Power Cleans, 2 Push Jerks Build to working weight for the day, with a final rehearsal: 2 Rounds, resting as needed between (full recovery): 4 Deadlifts, 3 Hang Power Cleans, 2 Push Jerks Rest about 3:00, and begin.

Conditioning Teams of 2 10 Rounds (5 each) 15 calorie row 15 deadlifts (136/95) 10 Rounds (5 each) 12 calorie row 12 front squats 10 Rounds (5 each) 9 calorie row 9 push press
Gymnastics GYMNASTIC CONDITIONING GYMNASTIC CONDITIONING For Time: 3 Unbroken Complexes – 5 TTB + 4 CTB + 3 Bar Muscle-Ups 3 Unbroken Complexes – 4 TTB + 3 CTB + 2 Bar Muscle-Ups 3 Unbroken Complexes – 3 TTB + 2 CTB + 1 Bar Muscle-Up
Conditioning ORLANDO "ORLANDO" For Time: 21 Burpee Box Jumps, 800 Meter Run, 7 Rope Climbs 15 Burpee Box Jumps, 800 Meter Run, 5 Rope Climbs 9 Burpee Box Jumps, 800 Meter Run, 3 Rope Climbs Rx Box Height – 30/24 Rx Rope Climb – 15′
Midline MIDLINE CONDITIONING MIDLINE CONDITIONING :30s On, :30s Off until completion… 50/35 Calorie Assault Bike 50 GHD Sit-Ups 50/35 Calorie Assault Bike

No workout posted

Warm-up MOBILITY AND ACTIVATION MOBILITY Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Foam Rolling: Thoracic (Upper Back) – 2:00  Barbell Assisted Thoracic Opener – 2 sets of 1:00  Wrist Stretches – :30s in each position Couch Stretch – 2:00 Each Leg  Ankle Flexibility (Dorsiflexion) – 1:00 each foot   ACTIVATION 3:00 Slow Bike or Row 1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats) 3 Rounds, rotating stations every :30 seconds: A) Superman Rocks B) Hollow Rocks B) Alternating Samson Stretches  C) Alternating Spiderman + Reach Followed by: 1:00 of Warrior Squats  Followed by… Snatch Barbell Warmup (Empty BB)  5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch-Grip Strict Presses + Stretch 5 Snatch-Grip Stiff-Legged Deadlifts 5 Overhead Squats
Strength SNATCH PRIMER SNATCH PRIMER 3 Sets, starting with an empty barbell: 3 Muscle Snatches  3 Overhead Squats 3 Snatch Balances Speed and technique is of priority here – not loading. After completing a full set with an empty barbell, we are free to add a light load only if each movement is dialed in. 5 Sets: 3-Position Squat Snatch Set #1 – 30% of 1RM Snatch Set #2 – 40% of 1RM Snatch Sets #3-5 – 50% of 1RM Snatch
Strength SQUAT SNATCH SQUAT SNATCH On the 0:00 – 3 Reps @ 66% of 1RM Squat Snatch On the 1:00 – 2 Reps @ 70% of 1RM Squat Snatch On the 3:00 – 1 Rep @ 74% of 1RM Squat Snatch On the 4:00 – Rest On the 5:00 – 3 Reps @ 70% of 1RM Squat Snatch On the 6:00 – 2 Reps @ 74% of 1RM Squat Snatch On the 7:00 – 1 Rep @ 78% of 1RM Squat Snatch On the 8:00 – Rest On the 9:00 – 3 Reps @ 74% of 1RM Squat Snatch On the 10:00 – 2 Reps @ 78% of 1RM Squat Snatch On the 11:00 – 1 Rep @ 82% of 1RM Squat Snatch On the 12:00 – Rest On the 13:00 – 2 Reps @ 86% of 1RM Squat Snatch On the 14:30 – 2 Reps @ 86% of 1RM Squat Snatch On the 16:00 – 2 Reps @ 86% of 1RM Squat Snatch
Strength BACK SQUAT WAVES BACK SQUAT WAVES Each set is to be completed “On the 3:00” Set #1 on the 0:00, Set #2 on the 3:00, and so on. Wave #1 Set #1 – 6 Back Squats @ 73% of 1RM Back Squat Set #2 – 4 Back Squats @ 78% of 1RM Back Squat Set #3 – 2 Back Squat @ 83% of 1RM Back Squat Wave #2 Set #4 – 6 Back Squats @ 78% of 1RM Back Squat Set #5 – 4 Back Squats @ 83% of 1RM Back Squat Set #6 – 2 Back Squat @ 88% of 1RM Back Squat Wave #3 Set #7 – 6 Back Squats @ 83% of 1RM Back Squat Set #8 – 4 Back Squats @ 88% of 1RM Back Squat Set #9 – 2 Back Squat @ 93% of 1RM Back Squat 15-Rep Front Squat Set #10 – 15 Front Squats @ 58% of 1RM Back Squat
Conditioning CYDNEE "CYDNEE" For Time: 5 Rounds of “Cindy” 30 Overhead Squats (135/95) 1,000m Row
Strength HBBS HBBS 5 @85% 3x2.2.2 @75%
Conditioning Every 4 minutes for 20 minutes 5 bar facing burpees 10 clusters (95/65) 5 bar facing burpees 20 WB (20/14)
Accessory Straight-arm banded pull-downs A) Straight-arm banded pull-downs 3x10
Accessory Banded face-pulls B) Banded face-pulls 3x15
Accessory Hanging l-sit hold ​C) Hanging l-sit hold 3x:20 seconds on/:20 seconds off/:20 seconds on​

Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 Couch Stretch – 2:00 Each Leg  Pigeon Pose – 2:00 each side    ACTIVATION 3 Rounds: 1:00 Bike 10 Hollow Rocks 10 Superman Rocks  Into… 3 Rounds: :30s Bike (faster pace) 8 Empty Barbell Good Mornings 4 Inchworms Into… 3 Rounds: :15s Bike (fastest pace yet) 5 Stiff Legged Deadlifts (empty or light barbell) 5 Deadlifts (empty or light barbell)
Strength GOOD MORNING GOOD MORNING 4 Sets of 8 Repetitions
Conditioning JELLY BELLY "JELLY BELLY" 3 Rounds: 30 GHD Sit-Ups 20/14 Calorie Assault Bike 10 Deadlifts (315/225) Rest 2:00 between rounds.
Conditioning ODD-OBJECT CONDITIONING ODD-OBJECT CONDITIONING “Lipson Test” 400 Meter Sled Drag (bodyweight)
Cool Down POST WORKOUT MOBILITY POST WORKOUT MOBILITY 1:00 Pectoral Mashing, each side  1:00 Shoulder to Floor, each side 1:00 Puppy Dog
Strength Strict Press 1) EMOM8 Even - 8 strict press Odd - :30 second weighted plank hold
Strength Strict CTB chin-ups 2) Strict CTB chin-ups 4 sets of max reps
Conditioning 15 snatches (135/85) 5 bar MU 12 snatches (165/105) 7 bar MU 9 snatches (185/115) 9 bar MU

Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Banded Shoulder Distraction – 1:00 Each Side  Pectoral Mash – 1:00 Each Side  Foam Rolling – Quads and Adductors – 2:00 Couch Stretch – 2:00 Each Leg  Pigeon Pose – 2:00 each side    ACTIVATION 21-18-15: Calorie Bike or Row 1 Round after each set: 5 Inchworms  10 Superman Rocks 5 Wall Squats  10 Air Squats
Conditioning ON THE 0:00... THRUSTER + HSPU ON THE 0:00... THRUSTER + HSPU Alternating “On the Minute” x 10 (5 Rounds): Even Minutes – 5 Kipping Deficit Handstand Pushups Odd Minutes – 5 Thrusters (rack)
Conditioning ON THE 40:00... AEROBIC CAPACITY ON THE 40:00... AEROBIC CAPACITY Athlete’s choice on equipment to complete on: Bike, Rower, or Ski Erg. 2 Rounds: 4:00 – Light Pace 3:00 – Medium Pace 2:00 – Fast Pace Rest 2:00 between rounds.
Conditioning ON THE 20:00... SPEED BOAT ON THE 20:00... "SPEED BOAT" 3 Rounds: 35/25 Calorie Row 25 Wallballs (30/20) *Females to a 9′ Target 10 Dumbbell Hang Clean and Jerks, left arm (70/50) 10 Dumbbell Hang Clean and Jerks, right arm (70/50)
Strength Front Squat 1) Front squat Every 2 minutes for 8 minutes 4@75%
Strength Power clean + jerk 2) Power clean + jerk Every 2 minutes for 10 minutes 1.1.1+2
Accessory Landmine reverse lunge+press Landmine reverse lunge+press 4x6L/R
Conditioning AMRAP18 600m run 750m row 50 DU

Conditioning Bike/Row 2 Rounds 4 minutes easy pace - 1 minute moderate pace 3 minutes easy pace - 2 minutes moderate pace 2 minutes easy pace - 3 minutes moderate pace 1 minute easy pace - 4 minutes moderate pace Rest 5 minutes between rounds
Accessory A) Body-saw (feet on rings) 4x10 B) Standing DB lateral raise 4x8   C) Banded pull-aparts 4x20

Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total  Banded Shoulder Distraction – 1:00 Each Side Thoracic Opener – 1:00 Wrist Stretch – 2 Sets of :20s in each position  Pigeon Pose – 2:00 each side  Banded Hamstring Distraction – 1:00, each leg  Couch Stretch – 2:00 Each Leg Ankle Flexibility – 1:00 Each Foot    ACTIVATION Alternating OTM x 12 (2 Rounds): Minute 1 – :40s Light Bike or Row Minute 2 – :40s Alternating Samson Stretches Minute 3 – :40s Light Bike or Row Minute 4 – :40s Warrior Squats Minute 5 – :40s Light Bike or Row Minute 6 – :40s Wall Squats  Followed by… Barbell Warmup  5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats
Strength CLEAN CYCLING CLEAN CYCLING On the Minute x 5: 5 Squat Cleans All repetitions are intended to be “touch and go”. Working Weight – 55% of 1RM Squat Clean
Conditioning FRONT SQUAT + DOUBLE-UNDER FRONT SQUAT + DOUBLE-UNDER Alternating OTM x 12 (6 Rounds) Even Minutes – 50 Double-Unders Odd Minutes – “X” Front Squats Rounds 1+2 – 5 Front Squats @ 70% of 1RM Front Squat Rounds 3+4 – 4 Front Squats @ 75% of 1RM Front Squat Rounds 5+6 – 3 Front Squats @ 80% of 1RM Front Squat
Midline MIDLINE CONDITIONING MIDLINE CONDITIONING 3 “Giant Sets”: GHD Supine Hold (Video) Side Plank (right) (Video) Side Plank (left) Round 1 – :60s at each movement. Round 2 – :45s at each movement. Round 3 – :30s at each movement.
Conditioning BUMPY RIDE "BUMPY RIDE" (TEAM) In Teams of 3, AMRAP 25: 9/6 Calorie Assault Bike 6 Lateral Burpees over Wreckbag 100m Wreckbag Run (50/35)  
Strength Bench Press Bench Press 2x2 2x10
Gymnastics Kipping Pull-ups 5 Rounds :20 seconds max effort kipping pull-ups  :20 seconds rest :20 seconds dead hang :30 seconds rest
Conditioning 3 Rounds 21 calorie bike 15 handstand push-ups 9 deadlifts (315/225)

Warm-up MOBILITY Foam Rolling: Thoracic (Upper Back) – 2:00  Medball Thoracic Opener – 2 Sets of 1:00 Banded Shoulder Distraction – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00  Couch Stretch – 2:00 Each Leg  Pigeon Pose – 2:00 each side    ACTIVATION 2 Rounds: 100m Jog 3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats 100m Jog 3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats 100m Jog Half of the Snatch Barbell Warm-Up First Half – 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Presses Second Half – 5 Stiff-Legged Deadlifts 5 Hang Muscle Snatches 5 Overhead Squats
Strength Behind the Neck Strict Presses SNATCH TECHNIQUE Minutes 0:00 – 3:00: Build to a Moderate Set of 3 – Behind the Neck Strict Presses  Take all repetitions from the rack.
Strength Behind the Neck Push Jerks Minutes 3:00 – 6:00: Build to a Moderate Set of 3 – Behind the Neck Push Jerks Take all repetitions from the rack.
Strength POWER SNATCH LADDER POWER SNATCH LADDER 3 “Giant Sets” of 3-2-1 Snatches. Weights continue to climb throughout. 3 Reps @ 65% of 1RM Snatch 2 Reps @ 70% of 1RM Snatch 1 Rep @ 75% of 1RM Snatch 3 Reps @ 70% of 1RM Snatch 2 Reps @ 75% of 1RM Snatch 1 Rep @ 80% of 1RM Snatch 3 Reps @ 75% of 1RM Snatch 2 Reps @ 80% of 1RM Snatch 1 Rep @ 85% of 1RM Snatch 2 Reps @ 80% of 1RM Snatch 1 Rep @ 85% of 1RM Snatch
Conditioning ROPED IN "ROPED IN" 50/35 Calorie Row 800 Meter Run 30 Power Snatches (135/95) 800 Meter Run 10 Rope Climbs (15′)
Conditioning Teams of 2 100 DB snatch (50/35) 100 DB thrusters 100 DB clean & jerks 100 DB OH lunge Every 3:00 starting at 0:00, 200m run (both partners) 

No workout posted

Warm-up MOBILITY Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Foam Rolling: Thoracic (Upper Back) – 2:00  Barbell Assisted Thoracic Opener – 2 sets of 1:00 Wrist Stretches – :30s in each position Couch Stretch – 2:00 Each Leg Ankle Flexibility (Dorsiflexion) – 1:00 each foot    ACTIVATION 3:00 Slow Bike or Row 1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats) 3 Rounds, rotating stations every :30 seconds: A) Superman Rocks  B) Hollow Rocks B) Alternating Samson Stretches  C) Alternating Spiderman + Reach  Followed by: 1:00 of Warrior Squats  Followed by… Barbell Warmup  5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats
Strength 1. Box Squat 1. Box Squat On the Minute x 10 2 Box Squats
Strength 2. Front Squat 2. Front Squat Build to a Heavy Single for the Day
Strength 3. Clean Technique 3. Clean Technique 7 Sets: Clean Pull Hang Squat Clean Push Press Squat Clean Thruster Build to moderate load. Rest as needed between sets, but no more than 1 minute.
Strength 4. Squat Clean Thruster 4. Squat Clean Thruster On the Minute x 10: 1 Repetition (Building in Weight)
Conditioning 6. Conditioning 5. Conditioning For Time:  21 Lateral Barbell Burpees 21 Power Cleans (155/105)  15 Lateral Barbell Burpees 15 Hang Squat Cleans (155/105) 9 Lateral Barbell Burpees 9 Thrusters (155/105)
Conditioning 5. Aerobic Capacity 6. Aerobic Capacity 30:00 Running Clock: 0:00 – 10:00 – Recovery Pace 10:00 – 20:00 – Moderate Pace 20:00 – 30:00 –  Recovery Pace Complete on the Bike
Strength HBBS HBBS 5 @90% 3x3.3.3 @75%
Conditioning 3 rounds AMRAP5 7 hang squat clean (115/75) 7 push press 200 ft. shuttle run (50 ft. increments) Rest 3 minutes between each 5 minute round
Cool Down 1) PNF hamstring stretch :20 seconds passive/:05 secods active through 4 ranges each side https://www.youtube.com/watch?v=BJl5uPhWM6U 2) Pancake stretch 4 minutes

Conditioning Run 8x300m
Strength Strict DB press + DB push press EMOM16 1st - 4 strict DB press + 6 DB push press (L) 2nd - strict CTB chin-up w/ band (everyone uses band for assistance) 3rd - 4 strict DB press + 6 DB push press (R) 4th - 100m WALK
Accessory Tall lateral box step-ups Tall lateral box step-ups 3x8L/R B)
Gymnastics 1. Gymnastic Conditioning 1. Gymnastic Conditioning For Time:  150 Double Unders 15 Ring Muscle-Ups 120 Double Unders 12 Ring Muscle-Ups 90 Double Unders 9 Ring Muscle-Ups 60 Double Unders 6 Ring Muscle-Ups 30 Double Unders 3 Ring Muscle-Ups
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total Banded Shoulder Distraction – 1:00 Each Side  Pectoral Mash – 1:00 Each Side  Foam Rolling – Quads and Adductors – 2:00 Couch Stretch – 2:00 Each Leg Pigeon Pose – 2:00 each side Ankle Flexibility (Dorsiflexion) – 1:00 each foot    ACTIVATION 3:00 – 2:00 – 1:00 Bike or Row After each set: 5 Hand-Release Pushups 7 Light Alternating Dumbbell Snatches 9 AbMat-Sit-Ups 12 Hip Extensions 2 Sets, resting briefly between: 3 Scap Retractions  3 Strict Pull-Ups 3 Strict Ring Dips 20 Double-Unders
Conditioning 2. Conditioning 2. Conditioning AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Dumbbell Snatches (100/80)
Midline 3. Midline 3. Midline Not for Time: 100 Calorie Assault Bike 75 GHD Sit-Ups 50 Calorie Assault Bike 25 GHD Sit-Ups

Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side  Foam Rolling – Quads and Adductors – 2:00 Couch Stretch – 2:00 Each Leg  Pigeon Pose – 2:00 each side    ACTIVATION 25-20-15: Calorie Bike or Row, light intensity. After each set: 5 Inchworms 7 Barbell Press to stretch (reach bar behind) 9 Superman Rocks
Strength 1. Deadlift + Strict Handstand Push-ups 1. Deadlift + Strict Handstand Push-ups Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5) Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3) Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1) After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
Conditioning 2. Conditioning 2. Conditioning On the 4:00 x 4 Sets: 100′ Dumbbell Front Rack Walking Lunge (50’s/35’s) 15 Deadlifts (205/145) 15/10 Calorie Assault Bike
Strength 3. Body Armor 3. Body Armor 3 Sets: Max Effort Bodyweight Bench Press Directly into… Max Effort Push-ups Rest as needed following push-ups.
Strength Front Squat 0-8 minutes Every 2 minutes for 8 minutes Front squat 4 @75%75
Strength Power Snatch 12-24 minutess Every 3 minutes for 12 minutes 6 touch and go power snatch
Conditioning Conditioning 26-35 minutes (TIME CAP) 50 alternating DB snatch (50/35) 25 lateral burpees over DB 50 WB (20/14) 25 lateral burpees over WB
Cool Down 2 minute anchored keg stretch (bridge over WB, use KB to anchor) 3 minute saddle 2 minute anchored keg stretch 3 minute seated forward fold

Cool Down THURSDAY 30 UPPER BODY LATS - FOAM ROLL 2:00 Each Side  TRAPS - LACROSSE BALL 1:00 Each Side  PEC MINOR/BICEP - LACROSSE BALL 2:00 Each Side  SHOULDER TO FLOOR 1:00 Each Side  CHILDS POSE 2:00 Total  LOWER BODY QUAD/ADDUCTOR - FOAM ROLL 2:00 Each Leg COUCH STRETCH 2:00 Each Side STADDLE POSE 2:00 Total  PIGEON POSE 2:00 Each Side  DORSIFLEXION (ANKLE) 2:00 Each Foot 
Conditioning Bike/Row 5 rounds 4 minutes easy 2 minutes easy-to-sprint
Accessory Single-arm OH KB carry A) Single-arm OH KB carry 4x75m L B) GHD hip extension 4x12 C) Single-arm OH KB carry 4x75m R

Strength Bench press Bench press 2x2 (heavier than last week) 2x8 1x14
Conditioning 6 rounds 300m run 15 CTB 10 DL (205/155) Rest :60 seconds between rounds
Accessory A) Banded pull-aparts 4x20 B) Skier goblet squats 4x12 (narrow stance, heels elevated)
Strength 1. 3-Position Squat Clean Complex 1. 3-Position Squat Clean Complex On the 2:00 x 6 Rounds: High Hang Squat Clean (High Thigh) Hang Squat Clean (Knee Level) Squat Clean Front Squat Repeat from last Friday – aim to best previous load.
Strength 2. Pause Front Squat 2. Pause Front Squat 5 Sets of 2 Three Second Pause in Bottom. Build steadily to a Heavy Set of 2
Conditioning 3. Conditioning 3. Conditioning AMRAP 5: 15-12-9: Kettlebell Swing (70/53) Front Squat (185/135) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9: Kettlebell Swing (70/53) Front Squat (155/105) Calorie Row
Midline 4. Midline 4. Midline 3 Sets, Not for Time: :30s L-Sit (accumulate through as many sets as needed) 20 Empty Barbell Good Mornings Not for time, but for quality.

Conditioning 1. Gymnastic Conditioning 1. Gymnastics Conditioning 3 Rounds For Time: 400 Meter Run 5 Legless Rope Climbs
Strength 2. Snatch 2. Snatch On the Minute x 10: Hang Squat Snatch (Knee) Low Hang Squat Snatch
Conditioning 3. Conditioning (Team Version) 3. Conditioning (Team Version) In Teams of 3, For Time (30 Minute Cap):  60/40 Calorie Assault Bike 60 Box Jump Overs (24/20) 60 Power Cleans (155/105) 60 Toes to Bar 60 Push Jerks (155/105) 60 Box Jump Overs (24/20) 60/40 Calorie Assault Bike 60 Box Jump Overs (24/20) 60 Power Cleans (135/95) 60 Toes to Bar 60 Push Jerks (135/95) 60 Box Jump Overs (24/20) 60/40 Calorie Assault Bike

No workout posted

Warm-up MOBILITY Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side  Foam Rolling: Thoracic (Upper Back) – 2:00  Barbell Assisted Thoracic Opener – 2 sets of 1:00  Wrist Stretches – :30s in each position Couch Stretch – 2:00 Each Leg  Ankle Flexibility (Dorsiflexion) – 1:00 each foot    ACTIVATION 3:00 Row First :40s of each minute, slow and easy. Final :20s of each minute, ramp up the pace a bit. 3 Rounds, rotating stations every :30 seconds: A) Alternating Samson Stretches  B) Glute Bridges  C) Alternating Spiderman + Reach  D) Banded Good Mornings  Barbell Warmup, empty barbell  5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats
Strength 1. Box Squat 1. Box Squat On the Minute x 10: 2 Box Squats This is a repeat from last Monday. Aim to best previous. Box height is set to just below parallel.
Strength 2. Push Press 2. Push Press Build to a 1 Rep Max For the Day
Gymnastics 3. Gymnastic Conditioning 3. Gymnastic Conditioning AMRAP 7:  Strict Deficit Handstand Push-ups (3″/2″) On the Minute (Starting at 0:00): 3 Deadlifts @ 75%
Conditioning 4. Conditioning 4. Conditioning 4 Rounds For Time: 27/21 Calorie Row 21 Deadlifts (155/105) 15 Barbell Facing Burpees 9 Push Presses (155/105)
Midline 5. Midline 5. Midline Not For Time: 45 GHD Sit-Ups :45 Second L-Sit Hold 30 GHD Sit-Ups :30 Second L-Sit Hold 15 GHD Sit-Ups :15 Second L-Sit Hold L-Sits do not need to be straight – these are total numbers that we are accumulating towards.
Strength HBBS HBBS 5 @92.5% 3x4.4.4 @75%
Conditioning 6 rounds With a 2 minute running clock 20 ball taps (10L/R) 20 WB alternating lunge (10L/R) Max no jump burpees in remaining Rest 1 minute between rounds
Accessory Banded pull-aparts A) Banded pull-aparts 3x20
Accessory Hanging l-sit hold + flutter kick B) Hanging l-sit hold + flutter kick on ground 3x max hold + max flutter in remainder of minute

Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 Couch Stretch – 2:00 Each Leg  Pigeon Pose – 2:00 each side    ACTIVATION 2 Rounds: 300-500m Light-Paced Row 5 Spiderman and Reach, each leg  7 Slow Scap Retractions 9 AbMat Sit-Ups 2-3 Rounds: 1-2 Strict Pull-Ups 1-2 Kipping Pull-Ups 1-2 Toes to Bar Specific Primer for “Kelen Helly” At low intensity, and at a lighter kettlebell weight… 200 Meter Light Jog 10 Air Squats, 10 Box Jumps (step down), 10 Kettlebell Swings At moderate intensity, at working kettlebell weight… 200 Meter Moderate Jog 7 Wallballs, 7 Box Jumps, 7 Kettlebell Swings At workout intensity… 100 Meter Run 5 Wallballs, 5 Box Jumps, 5 Kettlebell Swings Rest 3:00-4:00, and begin the conditioning.
Endurance 1. Track Session 1. Track Session On the 0:00 – 1 Mile Run On the 10:00 – 800 Meter Run On the 15:00 – 400 Meter Run On the 20:00 – 1 Mile Run On the 30:00 – 800 Meter Run On the 35:00 – 400 Meter Run
Strength 2. Front Squat 2. Front Squat 5 Reps @ 75% 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% Rest as needed between sets.
Strength 3. Hang Squat Clean 3. Hang Squat Clean On the Minute x 9 Minutes 0:00 – 3:00 – 3 Hang Squat Cleans Minutes 4:00 – 6:00 – 2 Hang Squat Cleans Minutes 7:00 – 9:00 – 1 Hang Squat Clean Aim to build in each minute, reaching a heavy single for the day on minute 9. Not looking for max effort today.
Conditioning 4. Conditioning 4. Conditioning For Time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)  Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
Gymnastics 5. Bar Muscle-Ups 5. Bar Muscle-Ups 4 Rounds, Not For Time: 1:30 Light Bike, Row, or Ski Erg 30% of Estimated Max Bar Muscle-Up Set.
Cool Down 6. Recovery 6. Recovery 15 minute effort (row/bike/run)
Strength Power clean + jerk 1) Power clean + jerk 4x1.1.1+1
Strength Chin-Ups 2A) Strict weighted CTB chin-ups 4 sets of max reps
Strength Pike Pulses 2B) Pike pulses 4x12
Conditioning 30 TTB 30 bar facing burpees 30 clusters (95/65)
Accessory Tall-kneeling single-arm DB press A) Tall-kneeling single-arm DB press 4x6L/R
Accessory Wide-stance good morning B) Wide-stance good morning ​4x12

Conditioning EMOM30 1st - 100m shuttle (50m down and back) 2nd - 5 deadlifts (315/225) 3rd - 200m row 4th - 20 russian KB swings (70/53) 5th - 15/12 cal bike 6th - 10 Dball to shoulder (100/70) (Goal is to complete these UB, eg without dropping ball between reps)
Strength Front Squat Every 2 minutes for 8 minutes (4 rounds) Front squat 4@75%
Gymnastics 1. Handstand Walk Practice 1. Handstand Walk Practice For Time (8 Minute Time Cap):  200’ Handstand Walk Every 2 Minutes (Starting on the 0:00): 15/12 Calorie Assault Bike
Warm-up MOBILITY Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Foam Rolling: Thoracic (Upper Back) – 2:00 Barbell Assisted Thoracic Opener – 2 sets of 1:00  Wrist Stretches – :30s in each position  Couch Stretch – 2:00 Each Leg  Ankle Flexibility (Dorsiflexion) – 1:00 each foot    ACTIVATION 3 Rounds: 1:00 Light Bike or Row 30 Singles or 20 Double-Unders 5 Pushups 7 Dowel Passovers 9 Dowel Overhead Squats :30s Alternating Warrior Squats 2 Rounds: :30s Russian Baby Makers :30s Alternating Samson Stretches :30s Walkouts  Snatch Barbell Warmup (empty bar) 5 Good Mornings 5 Back Squats 5 Behind the Neck Presses (Snatch Grip) 5 Stiff Legged Deadlifts (Snatch Grip) 5 Overhead Squats
Strength 2. 3-Position Power Snatch 2. 3-Position Power Snatch 5 Sets: Set 1 – 50% Set 2 – 53% Set 3 – 56% Set 4 – 59% Set 5 – 62%
Strength 3. Power Snatch 3. Power Snatch On the Minute x 7 – 1 Heavy Power Snatch Do not exceed 80%. Aiming to confirm technique from previous work.
Conditioning 4. Conditioning 4. Conditioning 3 Rounds For Time: 75 Double Unders 50 Air Squats 10 Power Snatches (165/110)
Midline 5. Aerobic Capacity + Midline 5. Aerobic Capacity + Midline Not For Time: 5,000 Meter Row Every 1,000 Meters, complete a :45 Second D-Ball Hold (150/100) at belly level.

Conditioning Bike/Row Bike/Row 3 rounds 4x:30 seconds ON/:30 seconds OFF @ hard pace (sub-maximal effort) 4 min recovery jog after 4th interval
Conditioning Bike/Row 3 rounds 4x:30 seconds ON/:30 seconds OFF @ hard pace (sub-maximal effort) 4 min recovery jog after 4th interval
Cool Down THURSDAY 30 THURSDAY 30 UPPER BODY LATS - FOAM ROLL 2:00 Each Side  TRAPS - LACROSSE BALL 1:00 Each Side  PEC MINOR/BICEP - LACROSSE BALL 2:00 Each Side  SHOULDER TO FLOOR 1:00 Each Side  CHILDS POSE 2:00 Total  LOWER BODY QUAD/ADDUCTOR - FOAM ROLL 2:00 Each Leg COUCH STRETCH 2:00 Each Side STADDLE POSE 2:00 Total  PIGEON POSE 2:00 Each Side  DORSIFLEXION (ANKLE) 2:00 Each Foot 
Accessory A) Banded march (hold medball at chest) 3x2 minutes B) Pike-ups on rower 3x12
Accessory A) Banded march (hold medball at chest) 3x2 minutes B) Pike-ups on rower ​3x12

Strength 1. Clean and Jerk Technique 1. Clean and Jerk Technique 5 Sets of the Complex: Power Clean Low-Hang Squat Clean Front Squat Push Jerk Set 1 – 70% Set 2 – 74% Set 3 – 78% Sets 4 and 5 – Build to a Heavy
Strength Bench Press Bench Press Work to 2RM Then, 3x12
Conditioning 3 rounds 35 DU 12 pull-ups 5 squat snatches (115/75) Rest 2 minutes 3 rounds 35 DU 12 CTB 5 thrusters (115/75)
Accessory Bulgarian Split Squat A) Bulgarian Split Squat 3x12L/R
Accessory B-Stance Banded Hip Thrusts B) B-Stance Banded Hip Thrusts 3x20L/R
Strength 2. Dumbbell Thruster 2. Dumbbell Thruster Build to a Heavy Set of 8 Reps
Conditioning 3. “300” 3. “300”  10 Rounds For Time: 5 Strict Chest to Bar Pull-ups 10 “X” Dumbbell Movement (70’s/50’s)  15 GHD Sit-ups Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell Bench Press Round 5 – Dumbbell Lunge Steps Round 6 – Dumbbell Front Squats Round 7 – Dumbbell Bent Over Rows Round 8 – Alternating Dumbbell Snatches  Round 9 – Dumbbell Deadlifts Round 10 – Dumbbell Thrusters
Conditioning 4. Bike Conditioning 4. Bike Conditioning 3 Rounds: 1:30 On, :30s Off 1:00 On, :30s Off :30s On, 2:00 Off
Warm-up MOBILITY Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Foam Rolling: Thoracic (Upper Back) – 2:00 Barbell Assisted Thoracic Opener – 2 sets of 1:00  Wrist Stretches – :30s in each position  Couch Stretch – 2:00 Each Leg  Ankle Flexibility (Dorsiflexion) – 1:00 each foot  ACTIVATION 3 Rounds: 1:00 Light Bike or Row 3 Scap Retractions + 5 Strict Pull-Ups 7 Pushups 9 Air Squats :30s Alternating Warrior Squats  3 Rounds: 5 Russian Baby Makers 4 Alternating Samson Stretches, 2/side 3 Walkouts  1 Round, at a light load: 3 Strict Pull-Ups 3 DB Push Presses 3 DB Burpees 3 DB Bench Press 4 DB Lunge Steps 3 DB Front Squats 3 DB Bent Over Row 4 DB Alternating Power Snatches 3 DB Deadlifts 3 DB Thrusters 5 GHD Sit-Ups or AbMat Sit-Ups Complete a second round of that order, now with a moderate load, but only 1-2 repetitions at each movement. Complete a third round of your working weight for the day (if applicable), with the same repetition scheme. 1-2 reps at each movement.

Warm-up MOBILITY AND ACTIVATON MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total  Banded Shoulder Distraction – 1:00 Each Side Thoracic Opener – 1:00 Wrist Stretch – 2 Sets of :20s in each position  Pigeon Pose – 2:00 each side Banded Hamstring Distraction – 1:00, each leg  Couch Stretch – 2:00 Each Leg  Ankle Flexibility – 1:00 Each Foot    ACTIVATION 2 Rounds, with a slightly faster bike cadence on the second round: :30s Bike + :30s Scap Retractions  :30s Bike + :30s Spiderman + Reach  :30s Bike + :30s Wall Squats  Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats 3 Rounds, building steadily in both loading and intensity: 100-200 Meter Run 1 Rope Climb 2 Clean and Jerks Rest 1-2 minutes between rounds.
Conditioning 1. Conditioning 1. Conditioning Teams of 3, For Time:  800 Meter Wreck Bag Run (50/35)  6 Rope Climbs 20 Squat Snatch (135/95) 800 Meter Wreck Bag Run (50/35)  9 Rope Climbs 35 Squat Snatch (135/95) 800 Meter Wreck Bag Run (50/35)  12 Rope Climbs 50 Squat Snatch (135/95) One Wreck Bag Per Team
Conditioning 2. Odd-Object 2. Odd-Object 3 Rounds: 100 Meter Sled Push 150 Meter Sled Drag 200 Meter Yoke Carry Athlete’s choice on weight. 1:1 work/rest between stations.
Accessory 3. Body Armor 3. Body Armor 3 “Giant Sets”: 20 Weighted Sit-Ups 30 Glute Bridges 40 Banded Pull-Aparts 50 Reverse Hypers Rest 2 minutes between sets.
Conditioning Teams of 2 400m run (both) 42 clean and jerks (135/95) 400m run 30 clean and jerks (155/105) 400m run 18 clean and jerks (185/135) 400m run 12 clean and jerks (205/155)

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