Training Calendar

Strength 1) Strict Press, 4x6 Each set should be within 2-3 reps of failure - dont waste first two sets working to a weight that is challenging. Rest :90s btwn sets   2) Front Rack Reverse Lunge, 4x6L/R Target 40% of 2RM HBBS. Rest :20s btwn sides. Rest :90s btwn sets.  
Conditioning Teams of 2 6 RDS (3 each) 30/24 cal row 10 WB (20/14) 8 RDS (4 each) 20/16 cal row 10 WB 10 RDS (5 each) 10/8 cal row 10 WB Partners will work through 'waterfall' style, with both partners working at the same time. Can only advance to next movement once partner has completed their reps (eg, Partner A will row and then move to WB. Partner B will begin their row once A has completed but cannot move to WB until A has finished)  
Accessory A) Banded Face Pulls, 5x20 B) Side Overarch, 5x10L/R  

Conditioning Bike/Row   4 min easy 2 min moderate 1 min hard   Rest 3 minutes   4 min easy 2 min moderate 1 min hard   Rest 3 minutes   3 min moderate :90 seconds hard   Rest 3 minutes   4 min easy 2 min moderate 1 min hard  
Accessory A) Farmers Carry 4x60m   B) GHDSU  4x25  
Cool Down ROM WOD

Strength DB Bench Press 1A) DB Bench Press 4x10
Strength Leg Raise 1B) Strict leg raise w/ 3 second pause in l-sit 4x6
Strength DB RDL 1C) DB RDL 4x12
Conditioning 2 Rounds 5 Bar MU 5 Hang squat clean (185/135) + 800m run + 2 Rounds 5 Bar MU 5 Hang squat clean + 800m run + 2 Rounds 5 Bar MU 5 Hang squat clean

Conditioning Teams of 2 100 burpees (partner completes 9 thrusters (95/65) before switching) 100 deadlifts (225/155) (partner completes 200m run before switching) 100 shoulder-to-overhead (135/95) (partner completes 9 alternating lunges before switching)

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Strength Clean 1) Clean In 12 minutes, work to a 1RM
Strength Front Squat 2) Front squat 1x10 1x4 1x10 1x4
Conditioning 3 rounds AMRAP4 400m run 15 burpees In remaining time, max WB (20/14) Rest 2 minutes between rounds
Accessory A) Single-arm upright row 3x8L/R B) Russian twists 3x10L/R (use weight as necessary)
Conditioning Fran 1. ”Girls Gone Wild” “Fran” on the 0:00: 21-15-9  Thrusters (95/65)  Pull-ups
Conditioning Diane “Diane” on the 4:00: 21-15-9  Deadlifts (225/155)  Handstand Push-ups
Conditioning Amanda “Amanda” on the 8:00  9-7-5 Ring Muscle-ups  Squat Snatch (135/95)
Midline 2. Midline 2. Midline Not For Time:  3×8 Glute Ham Raises 50 Weighted Sit-ups

Strength/Skill Push Press 1RM 1) Push press Work to 1RM
Strength/Skill Push Press 3x6 2) Push press 3x6 
Strength/Skill Weighted Pull-Up Eccentrics 3A) Weighted pull-up eccentrics 4x3
Strength/Skill Hollow Rocks 3B) Hollow rocks 4x20
Conditioning 21-15-9 Altenating DB snatch (50/35) Box jumps (24/20) Pull-ups Box jumps (24/20) Deadlifts (225/155)
Accessory Single-Arm KB Reverse Lunge + Press A) Single-arm KB reverse lunge + press 4x6L/R (KB in front rack, perform as reverse lunge + press from lunge + stand with KB OH)
Accessory Bent-Over DB Reverse Fly B) Bent-over DB reverse fly ​4x8
Strength 1. Power Clean 1. Power Clean  Build to 10 Rep Max
Conditioning 2. ”Jump City” 2. ”Jump City” For Time:  1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (155/105) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (155/105)
Conditioning 3. Odd-Object Conditioning 3. Odd-Object Conditioning 5 Sets: 100 Meter Heavy Sled 50 Meter Yoke Rest 2 Minutes Between

Strength/Skill Power Clean + Hang Squat Clean + Jerk EMOM10 1st: 30 DU 2nd: 1.1 power clean + hang squat clean + jerk
Conditioning Every 4 minutes for 16 minutes (4 rounds) 5 MU 10 power snatch (115/75) 15 cal row
Accessory Cossacks Squat A) Cossacks squat 3x8L/R
Accessory Tate Press B) Tate press 3x10
Gymnastics 1. Strict Handstand Push-ups 1. Strict Handstand Push-ups  For Time:  75 Strict Handstand Push-ups
Gymnastics 2. Strict Pull-ups 2. Strict Pull-ups Max Set
Conditioning 3. ”Hot Sauce” 3. ”Hot Sauce” AMRAP 3:  21/15 Calorie Row  21 Lateral Erg Burpees  Max Overhead Squats (95/65)  rest 3 minutes  AMRAP 3:  18/13 Calorie Row  18 Lateral Erg Burpees  Max Overhead Squats (135/95)  rest 3 minutes  AMRAP 3:  15/11 Calorie Row  15 Lateral Erg Burpees  Max Overhead Squats (185/135)  rest 3 minutes  AMRAP 3:  12/9 Calorie Row  12 Lateral Erg Burpees  Max Overhead Squats (225/155)
Cool Down 4. Bike Conditioning 4. Bike Conditioning 20 Minute Recovery Effort

Conditioning Bike/Row Bike/Row For 10 minutes :30 seconds hard - :30 seconds easy Rest 2 minutes For 8 minutes :30 seconds hard - :30 seconds easy Rest 2 minutes For 6 minutes :30 seconds hard - :30 seconds easy Rest 2 minutes For 4 minutes :30 seconds hard - :30 seconds easy Rest 2 minutes For 2 minutes :30 seconds hard - :30 seconds easy
Accessory Zercher Hold A) Zercher hold 4x:30 seconds
Accessory Landmine Twists B) Landmine twists 4x8L/R
Accessory FLR Hold C) FLR hold 4x:30 seconds
Cool Down ROMWOD

Conditioning 31 Heroes 1. ”31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) One partner working inside. Continuous 400 Meter Run with Wreck Bag (70/50). Switch upon return from run. 
Conditioning Team of 2 1000m run 30 snatches (135/95) 15 sync burpees 30 thrusters 15 sync burpees 30 clean and jerks 15 sync burpees 30 front rack lunges 15 sync burpees 1000m run

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Strength 3. Pausing Snatch Pulls 3. Pausing Snatch Pulls 5 Sets of 2 at 90% Pause 2 Seconds at Knee Level
Strength Halting Clean 1) Halting clean (pause :02 seconds at 1" off ground) 2x 1.1 @65% 2x 1.1 @70% 2x 1.1 @75%
Strength Front Squat 2) Front squats 1x8 1x4 1x8 (same weight as first set) 1x4 (same weight as first set)
Conditioning Every minute on the minute for 10 minutes 10 TTB Max no-jump burpees in remainder of the minute
Strength 1. 3-Position Squat Snatch 1. 3-Position Squat Snatch 5 Sets @ 65%
Strength 2. Power Snatch + Squat Snatch 2. Power Snatch + Squat Snatch 1 Complex On the 1:30 x 7 Sets:  Performed @ 75%
Strength 4. Back Squat 4. Back Squat 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% 6 Reps @ 72% 4 Reps @ 77% 2 Reps @ 82% 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% All Sets completed On the 2:00
Conditioning 4. Conditioning 4. Conditioning  3 Rounds For Time: 50 Air Squats 35 Kettlebell Swings (53/35) 400m run Wearing a Weight Vest (20/14)
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 Banded Hamstring Distraction – 1:00 Each Leg Couch Stretch – 2:00 Each Leg  Pigeon Pose – 2:00 each side    ACTIVATION At very low intensity (walk through pace): 2-3 Rounds: 15 Calorie Row or Bike + 5 Spiderman and Reach, each side 12 Calorie Row or Bike + 5 Walkouts 9 Calorie Row or Bike + 1 Round of “Strict Cindy” 3 Sets: 3 Slow Wall Squats  15 Banded Good Mornings  15 AbMat Sit-Ups With am empty barbell: 10 Complexes: 1 Good Morning 1 Back Squat

Strength Half-kneeling Pallof press 1C) Half-kneeling Pallof press 4x8L/R
Strength Push press 1A) Push press 2x5 2x10 1B) Ring rows 4x10
Gymnastics 1. Handstand Walk Benchmark 1. Handstand Walk Benchmark For Time:  300’ Handstand Walk
Accessory A) Banded hip thrust (band above knees with feet elevated) 4x20 B) Banded pull-through 4x10
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   ACTIVATION 30 Calorie Light Paced Row 5 Spiderman and Reach, each leg  10 Slow Scap Retractions  :20s Samson Stretches, each side  25 Calorie Light/Moderate Paced Row 5 Walkouts  10 Kip Swings + 1-3 Strict Pull-Ups 20 Calorie Moderate/Fast Paced Row 5 Burpees Progressively warm, at controlled volume and intensity all three “pull-ups” – kipping chin over, toes to bar, and chest to bar. Specific Primer for “Lead Foot” 3 Rounds: :20s Row 5 Burpees 3 “Pull-Ups” Rest 1:00 between rounds Round 1 – 3 Pull-Ups Round 2 – 3 Toes to Bar Round 3 – 3 Chest to Bar This is indeed in “reverse order”, so that we finish with the pull-up movement that starts the workout. On the rowing, let’s ramp our intensity on these 20 seconds to our workout pace by the final round. After finishing our last primer round, rest about 3:00, and begin “Lead Foot” Part #1.
Gymnastics 2. Gymnastic Conditioning 2. Gymnastic Conditioning For Time:  10 Double Unders, 1 Parallette Handstand Push-ups  30 Double Unders, 3 Parallette Handstand Push-ups  50 Double Unders, 5 Parallette Handstand Push-ups  70 Double Unders, 7 Parallette Handstand Push-ups  90 Double Unders, 9 Parallette Handstand Push-ups
Conditioning 3. “Lead Foot” 3. “Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes  AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups
Midline 4. Midline 4. Midline A) Accumulate 40 Hip and Back Extensions B) 10 Minute Recovery Bike On the 2:00, 4:00, 6:00, 8:00: Max Effort L-Sit Hold
Conditioning Every 5 minutes for 20 minutes 40 DU 30 Russian KBS (53/35) 20 box jumps (24/20) 10 deadlifts (245/155)

Strength Power Clean EMOM10 1st: 35 DU 2nd: 3 position power clean (hip-below knee-floor) + jerk (only jerk after last clean)
Conditioning Teams of 2 15 rounds 5 KB bent over row right (53/35) 5 KB snatch right 5 reverse lunge right (KB in front rack)  5 KB bent over row left 5 KB snatch left 5 reverse lunge left (KB in front rack)
Accessory Single-arm DB upright row A) Single-arm DB upright row 4x5L/R B) Weighted FLR (on floor) 4x:30 seconds
Strength 1. “Big Clean Complex” 1. “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Conditioning 2. Odd-Object Sprint 2. Odd-Object Sprint For Time: 600 Meter Run 400 Meter Wreck Bag Carry (50/35) 200 Meter Kettlebell Farmers Carry (53’s/35’s) 400 Meter Wreck Bag Carry (50/35) 600 Meter Run
Conditioning 3. Aerobic Capacity 3. Aerobic Capacity 5-4-3-2-1:  Minutes on the Assault Bike Rest Half the Time Between Sets

Conditioning Bike/Row Bike/Row 8 rounds 4 minutes ON / 1 minute OFF  
Accessory Zercher Carry A) Zercher carry 5x100ft. B) Side over-arch 5x10L/R
Cool Down ROMWOD
Accessory 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  Straddle Pose 2:00 Total  Pigeon Pose 2:00 Each Side Dorsiflexion (Ankle) 2:00 Each Foot

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