Training Calendar

Strength Snatch Tempo Pull Snatch On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (74-77-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (84-86-88%) Minutes 12-13-14: 1 Squat Snatch (84-86-88%)
Strength Snatch Tempo Pull Snatch Tempo Pull  6×1 (77-80-83-86-86-86) 3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.
Strength Back Squat Back Squat  3×9 (70-74-78%)
Conditioning Wasabi “Wasabi” For Time:  5 Laps (1,000 Meter Run) 40 Chest to Bar Pull-Ups 30 Front Squats (155/105) 20 Barbell Facing Burpees
Conditioning Conditioning 4 Rounds For Time: 50 Double Unders 25/20 Calorie Ski Erg 8 Bar Muscle-ups
Strength 5RM Deadlift Deadlift Work to heavy set of 5
Conditioning As many reps as possible in 4 minutes 21 calorie row 15 snatches (115/75) max lateral burpees in remaining Rest 3 minutes As many reps as possible in 4 minutes 21 calorie row 15 clean and jerks (115/75) max lateral burpees in remaining Rest 3 minutes As many reps as possible in 4 minutes 21 calorie row 15 thrusters (115/75) max lateral burpees in remaining
Accessory A) Banded face-pulls, 3x15 B) Tempo hip extension on GHD (2114), 3x8

Gymnastics Parallette Handstand Push-ups Parallette Handstand Push-ups  For Time:  30 Parallette Handstand Push-ups
Conditioning Assault Bike Conditioning Assault Bike Conditioning 3 Rounds: Minute 1 – 19/15 Calorie Bike Minute 2 – 16/13 Calorie Bike Minute 3 – 13/10 Calorie Bike Minute 4 – Rest
Conditioning Two Tone “Two Tone” 30-20-10: Hang Power Cleans (135/95) Calorie Bike Directly into… 10-20-30: Deadlifts (225/155) Calorie Row Women complete (21-15-9, 9-15-21) on machines
Conditioning Odd-Object Conditioning Odd-Object 5 Sets:  100′ Unbroken Sled Push
Accessory Body Armor Body Armor Barbell Bench Press: 4×8 Dumbbell Close Grip Floor Press: 4×25 Weighted Sit-ups: 4×25
Gymnastics Upper Pulling Complex 3 Rounds :10 second chin-over-bar (COB) hold 10 pullups :10 second COB hold 10 TTB 10 ring rows Rest 3 minutes between sets
Conditioning 800m run 10 Rounds 10 pushups 10 alternating DB snatch (50/35) then, 800m run
Endurance 600m Pace 3 Rounds 600m run rest :90s 4x100m run (rest :30s between) rest 3 minutes between rounds

Strength Back Squat Back Squat Max reps at 70% of 2RM
Conditioning 15-12-9 15-12-9 Squat cleans (165/115) (195/135) (225/155) Every :90 seconds starting at 0:00, complete 20 DU Rest 2 minutes after each interval
Accessory Seated Arnold Press A) Seated Arnold Press 3x12
Accessory Banded Pull-Apart B) Banded Pull-Apart 3x15
Strength Pausing Split Jerk Pausing Split Jerk 5×1  5 seconds in dip, 5 seconds in catch.
Strength Split Jerk Split Jerk Heavy Set of 2
Strength Deadlift Deadlift  3×3 @ 84% 3×2 @ 88% 3×1 @ 92% Rest as needed between sets.
Conditioning Clothesline “Clothesline” AMRAP 12:  2 Push Presses (135/95) 2 Toes to Bar  2 Box Jump Overs (24/20) 4 Push Presses (135/95) 4 Toes to Bar  4 Box Jump Overs (24/20) … Up by (2’s) until finish
Conditioning Odd-Object Odd-Object For Time:  50 Manmakers (35’s/20’s)

Strength Back Squat Back Squat Every :90 seconds for 5 rounds 3 @55% of 2RM
Gymnastics Bar MU + front lever tuck + ring static lock-out hold 4x4+5+:20 seconds Rest 2 minutes between sets
Conditioning 8x150m sprint Rest :90 seconds between Sprints should be at 80%-85% effort
Accessory A) B-stance banded hip thrust 3x15L/R Band across lap + band above knees Shoulders elevated B) Lateral banded walk 3x20L/R
Strength Squat Clean Squat Clean  Minutes 1-2-3: 3 Squat Cleans (64-67-70%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (74-77-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (84-86-88%) Minutes 12-13-14: 1 Squat Clean (84-86-88%)
Strength Front Squat Front Squat  2×4 @ 76% 2×3 @ 81% 2×2 @ 86%
Conditioning Twist and Shout “Twist and Shout” 10 Rounds For Time: 1 Power Snatch (155/105) 2 Overhead Squats (155/105) 3 Power Clean and Jerks (155/105) 40 Double Unders
Gymnastics Strict Gymnastics Strict Gymnastics 10-9-8-7-6-5-4-3-2-1: Strict Deficit Handstand Pushups (4.5″/3″) Strict Chest to Bar Pull-Ups
Cool Down Recovery Bike Recovery Bike 45 Minute Recovery Bike

Conditioning Teams of 2 2 Rounds 50 cal row 50 front squats (95/65) 50 cal row 50 power clean 50 cal row 50 thruster
Conditioning Heartburn “Heartburn” For Time:  1 Mile Run 10 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”:  7 Thrusters (75/55), 7 Pull-ups, 7 Burpees
Conditioning Odd-Object Conditioning Odd-Object Conditioning For Time:  Buy-In: 100′ Handstand Walk 5 Rope Climbs, 10 D-Ball Cleans (150/100) 4 Rope Climbs, 8 D-Ball Cleans (150/100) 3 Rope Climbs, 6 D-Ball Cleans (150/100) 2 Rope Climbs, 4 D-Ball Cleans (150/100) 1 Rope Climbs, 2 D-Ball Cleans (150/100) Cash-Out: 100′ Handstand Walk
Conditioning Midline Conditioning Midline Conditioning For Time:  100/70 Calorie Row 80 GHD Sit-ups 60/45 Calorie Row 40 GHD Sit-ups 20/15 Calorie Row

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Gymnastics DB Bent-Over Row 3 rounds Every :30 seconds for 3 minutes 1st - 5 strict pull-ups 2nd - 5 DB bent-over row 3rd - 5 chest-to-bar pull-ups 4th - 5 single-arm ring rows L 5th - 3 wall walks 6th - 5 single-arm ring rows R
Conditioning 0:00-7:00 15/12 calorie bike 15 burpee box jump-overs (30/24) 9 hang squat cleans (175/125) 7:00-14:00 15/12 calorie bike 15 burpee box jump-overs 15 hang squat cleans (145/95) 14:00-21:00 15/12 calorie bike 15 burpee box jump-overs 21 hang squat cleans (115/75)
Accessory 4 Rounds :20 second hollow hold w/ KB (hold out-stretched over head) 10L/R lateral leg taps (up and over KB) 10L/R alternating arm extension from plank
Strength Snatch Snatch  On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (76-79-82%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (86-88-90%) Minute 12: Rest Minutes 13-14-15: 1 Squat Snatch (84-86-88%)
Strength Snatch Pull + 3 Snatch Hang High Pulls Snatch Pull + 3 Snatch Hang High Pulls 5 Sets (60-62-64-66-68%)
Strength Back Squat Back Squat  3 Sets of 9 (73-77-81%)
Conditioning Gymnastic Conditioning Gymnastic Conditioning 5 Rounds For Time: 2 Rope Climbs 4 Alternating Dumbbell Squat Snatches (100/70) 8 Deficit Kipping Handstand Push-ups (10″/7″)
Conditioning Row Conditioning Row Conditioning 4 Sets: 1:30 at 2k Pace +15 Seconds 1:00 at 2k Pace +5 Seconds  :30 at 2k Pace -5 Seconds  :15 at 2k pace -10 Seconds  Rest 2 Minutes Between

Strength Deadlift A) Deadlift 2x6 @75% of 5RM 2x10 @60-65% of 5RM
Midline B) Weighted plank hold 4x:60 seconds
Conditioning A) Every 2 minutes For 10 Minutes A) Every 2 minutes for 10 minutes 40 DU 25 push-ups
Conditioning B) 3 Rounds B) 3 rounds 30 WB (20/14) 30 Russian KBS (70/53)
Endurance 2x1000m (PR mile +5-7 seconds/100m) Rest 2 minutess between 3x600m (PR mile +3-5 seconds/100m) Rest :90 seconds between 4x300m (PR mile pace) Rest :60 seconds between
Conditioning Assault Bike Conditioning Assault Bike Conditioning 3 Rounds: Minute 1: 20/16 Calorie Bike Minute 2: 17/14 Calorie Bike Minute 3: 14/11 Calorie Bike Minute 4: Rest
Gymnastics Ring Muscle-Ups Ring Muscle-Ups AMRAP 5:  25 Double Unders, 1 Ring Muscle-ups 25 Double Unders, 2 Ring Muscle-ups 25 Double Unders, 3 Ring Muscle-ups ….  Continue to Climb by 1 Ring Muscle-up
Conditioning Inside Out “Inside Out”  For Time:  800 Meter Run 21 Power Cleans (205/145) 400 Meter Wreck Bag Run (70/50) 21 Burpee Box Jump Overs (24/20)
Conditioning Odd-Object Conditioning Odd-Object Conditioning 800 Meter Sled Push (1/2 Bodyweight on Sled) Complete as :30 On, :30 Off.
Conditioning Midline Conditioning Midline Conditioning AMRAP 7:  Row Calories On the 1:00 – 5 Toes to Bar  On the 2:00 – 6 Toes to Bar  On the 3:00 – 7 Toes to Bar  On the 4:00 – 8 Toes to Bar  On the 5:00 – 9 Toes to Bar  On the 6:00 – 10 Toes to Bar

Strength Back Squat Back Squat Every :90 seconds for 6 rounds 4@55%
Gymnastics Ring MU (turnover only) + ring pull-up + leg raise 5x4+6+5 Rest 2 minutes between sets
Conditioning 6 rounds 200m sprint (80-85% effort) Rest 2 minutes between rounds + 10 rounds 50m sprint (same pace as 200m) Rest :30 seconds between rounds
Accessory A) Nordic curls 4x10 B) Banded hip thrust (band above knees) 4x1 minute C) Weighted bench dips 4x10
Gymnastics Handstand O-Course Practice Handstand O-Course Practice 15 Minutes of Practice
Strength Jerks Jerks  Pausing Split Jerk: 3×2  3 Jerk Drives + 1 Split Jerk: 3×1 Complex  Split Jerk: 5×1
Conditioning Long Gone “Long Gone” 5 Rounds: 21 Wallballs (30/20) 18 Alternating Dumbbell Snatches (70/50) 15/12 Calorie Assault Bike Rest 1 Minute Between Rounds
Conditioning Air-Runner Conditioning Run Conditioning 5 Sets (3:00 On, 1:30 Off) 1:00 Moderate :30 Fast 1:00 Moderate :30 Fast 1:30 Rest
Accessory Body Armor Body Armor 3 x 20 Romanian Deadlifts 3 x 10 Stiff-Legged Sumo-Deadlifts 3 x Max Effort Glute Ham Raises

Conditioning Bike/Row Bike/Row 8 rounds 2:30 at easy pace 1:30 at easy/moderate pace 1:00 at moderate pace 1:00 walking recovery between rounds
Accessory A) Double KB front rack hold 3x:45 seconds B) Side plank over-arch 3x12L/R C) GHD hip extension 3x20
Cool Down ROMWOD

Strength Back squat Back squat 3x10 @70% If less than 12 reps at this weight last week, perform 3x8 at 70%. If less than 8 reps, perform 3x8 at 65%.  Rest 2:30 between sets
Conditioning 1 round 30L/R DB lunges (50/35) 50 hang DB snatch 1000m run 2 rounds 20L/R DB lunges 35 hang DB snatch 400m run 3 rounds 10L/R DB lunges 20 hang DB snatch 200m run Use single DB for workout. DB snatch do not have to be alternating, but make sure to do equal number on left and right
Accessory A) Barbell front raise 4x8 B) DB seal row 4x12
Strength Squat Clean Squat Clean  Minutes 1-2-3: 3 Squat Cleans (66-69-72%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (76-79-82%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (86-88-90%) Minute 12: Rest Minutes 13-14-15: 1 Squat Clean (86-88-90%)
Strength Front Squat Front Squat  2×4 @ 79% 2×3 @ 84% 2×2 @ 90%
Conditioning Tread Water “Tread Water” For Time:  2k Row  150 Double Unders  10 Rounds: 6 Chest to Bar Pull-ups, 9 Handstand Push-ups, 12 Alternating Pistols

Conditioning Teams of 3 3RDS In 8mins 0-1min max cal row 1-2min max pullups 2-3min max SH2OH (115/75) 3-8mins power cleans (185/125) *Each person works at same time for first 3 mins (one person at each ‘station’, switching every minute) **Total power cleans is 100-cals rowed (eg, if total of 56 calories are rowed between three people, then 44 power cleans need to be split between the group)

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Strength/Skill Deadlift 1A) Deadlift 2x5 @80% 2x8 @65%-70% 1B) Hollow hold w/ KB OH 4x:30 seconds 2) Pull-ups + bent over BB row (underhand) + single arm DB row 3x max reps+15+6L/R
Conditioning EMOM10 1st - 12/10 cal row 2nd - 10 TTB + 10 burpees
Strength Snatch Snatch On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (78-81-84) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (88-90-92) Minute 12: Rest Not for Time: 3 Singles (92-94-96)
Strength Snatch Pull + 3 Snatch Hang High Pulls Snatch Pull + 3 Snatch Hang High Pulls  5 Sets (63-65-67-69-72)
Strength Back Squat Back Squat  3 Sets of 9 (76-80-84)
Conditioning Dirty 30 “Dirty 30” For Time:  30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (70/53) 30 Front Squats (135/95) 30 Toes to Bar  30 Push Press (135/95) 30 Deadlifts (135/95) 30 Wallballs (30/20) 30 Bar Facing Burpees 30 Triple Unders
Conditioning Row Conditioning Row Conditioning 4 Sets: 1:30 at 2k Pace +13 Seconds  1:00 at 2k Pace +3 Seconds :30 at 2k Pace -7 Seconds :15 at 2k Pace -12 Seconds Rest 2 Minutes Between

Gymnastics 4 rounds Every :30 seconds for 2:30 minutes 1st - 5 ring rows 2nd - 5 single-arm DB row from plank R 3rd - 5 ring rows 4th - 5 single-arm DB row from plank L 5th - :15 second chin over bar hold Rest 2 minutes between rounds
Conditioning 6 rounds 10 burpee box jump overs (24/20) Rest :30 seconds 300m run Rest :90 seconds between rounds
Accessory A) Hanging tempo leg raise 5x5 (hold l-sit for :03 seconds) B) BB front raise 4x10

Conditioning OPEN GYM Bike/Row A) 5 Rounds 2 minutes at moderate pace rest 1 minute between rounds B) 10 Rounds  1 minute at moderate/hard pace rest 1 minute between rounds Rest 4 minutes between A and B
Accessory A) KB front rack + KB OH hold (one in each position) 4x:30s (make sure to hold each arm OH for :30s) B) side overarch + leg adduction 4x10+10L/R

Strength Back Squat Back Squat Every :90 seconds for 7 Rounds 5@55%
Conditioning As many rounds and reps as possible in 16 minutes  15 hang KB snatch L (53/35) 30 DU 15 hang KB snatch R 30 DU 15 hang KB clean and jerk L 30 DU 15 hang KB cLean and jerk R 30 DU
Accessory A) GHR 3x8 (use band as necessary) B) Banded face pull 3x20 C) Banded pull apart 3x20

Conditioning Teams of 2 3 Rounds 21-15-9 Power cleans (split reps) (115/85) (145/105) (175/125) Push-ups (both complete) Pull-ups (split reps) Abmat sit-ups (both complete)

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