Training Calendar

May 2018

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 
 
1
Tuesday, May 1st

Strength/Skill Strict Pull-ups 1) Strict pull-ups 4xmax set
Strength/Skill Single-arm DL B) Single-arm DL 4x6L/R
Strength/Skill Standing alternating DB curl C) Standing alternating DB curl 4x8L/R
Strength/Skill Side plank hold w/ weighted twist D) Side plank hold w/ weighted twist 4x10L/R
Conditioning Every 5 minutes for 15 minutes 40 WB 12 squat snatch (115/75)

2
Wednesday, May 2nd

Strength Russian box step-ups A) Russian box step-ups (back rack) 4x6L/R
Strength Inverted rows B) Inverted rows 4x10
Strength RDL C) Romanian deadlift 4x8
Strength Turkish double KB sit-ups D) Turkish double KB sit-ups 4x10
Conditioning AMRAP20 AMRAP20 5 CTB 10 hand release push-ups 15 box jumps (24/20) 200m run

3
Thursday, May 3rd

Conditioning Bike/Row Bike/Row 3 rounds 4 minutes @easy 1 minute @hard 3 minutes @easy 1 minute @hard 2 minutes @easy 1 minute @hard 1 minute @easy 1 minute @hard Rest 4 minutes between rounds
Accessory Zercher carry A) Zercher carry 4x25m
Accessory Weighted plank hold B) Weighted plank hold 4x:60 seconds

4
Friday, May 4th

Strength DB bench press A) DB bench press 4x10
Strength Weighted barbell hip thrust B) Weighted barbell hip thrust 4x8
Strength Standing DB triceps extension C) Standing DB triceps extension 4x8L/R
Strength Half-kneeling Pallof press+twist ​D) Half-kneeling Pallof press+twist ​4x6L/R 
Conditioning 30-20-10 TTB Squat clean (95/65)
Strength 1. Snatch Balance 1. Snatch Balance Build to a Heavy Double
Strength 2. Squat Snatch 2. Squat Snatch On the Minute x 9: 1 Squat Snatch  Minute 1 – 77% Minute 2 – 80% Minute 3 – 83% Repeat Cycle for Total of 3 Rounds
Conditioning 3. Conditioning 3. Conditioning For Time:  50/35 Calorie Assault Bike 50 Chest to Bar Pull-Ups 21 Power Snatches (135/95) 15 Overhead Squats (155/105) 9 Squat Snatches (185/135) Three separate bars.
Midline 4. Midline 4. Midline 21-18-15-12-9: GHD Sit-Ups After each set: :15 Second L-Sit Hold + 4 Kipping Ring Muscle-ups

5
Saturday, May 5th

Conditioning Teams of 2 8 minute AMRAP Row for calories Rest 2 minutes 8 minute AMRAP 80 thrusters (115/75) Max effort sync burpees over barbell Rest 2 minutes 8 minute AMRAP Bike for calories 
Conditioning 1. Conditioning 1. Conditioning  3 Rounds: 800 Meter Run 21 Power Cleans (155/105)
Conditioning 2. Body Armor 2. Body Armor 4 “Giant Sets”: 10 Kneeling Single Arm Dumbbell Press (Each Side) 10 Romanian Deadlifts 15 Close Grip Push-ups 15 Weighted Pausing Hip Extensions (25/15) Athlete’s choice on loading, but it must be moderate enough so that allows for unbroken repetitions each time. On the hip extensions, pause for a full two seconds at the top of each repetition. Rest 2:00 – 3:00 between sets.

6
Sunday, May 6th

No workout posted

7
Monday, May 7th

Strength HBBS HBBS 1x7 @80% 2x7 @70% 2x10 @60%
Conditioning 400m run 21 deadlifts (185/135) 15 ring MU 400m run 15 deadlifts 12 ring MU 400m run 9 deadlifts 9 ring MU
Gymnastics 1. Handstand Walk Obstacle Course 15 Minute Practice Not meant to be fatiguing – purely practice.
Strength Snatch Primer 2. Snatch Primer 6 Sets: Power Snatch + Overhead Squat + Snatch Balance + Squat Snatch Technique loads. Drop bar after Snatch Balance.
Strength Snatch 3. Snatch On the Minute For As Long as Possible: 20 Double Unders + 1 Snatch Weights starts at 185/135 and increase by 10/5
Conditioning 4. Conditioning 4 Rounds For Time: 27 Calorie Air Runner 9 Ring Muscle-Ups 3 Squat Snatches (225/155) Rest 5:00 4 Rounds For Time: 27 Calorie Assault Bike 9 Back Squats (225/1555) 3 Clusters (225/155)
Midline 5. Midline 21-18-15-12-9: Calorie Row  Med-ball GHD Sit-Ups (20/14)

8
Tuesday, May 8th

Strength Power clean + Jerk Every 2 minutes for 12 minutes 5 touch and go power clean + jerk
Conditioning AMRAP14 AMRAP14 15 cal row 15 shoulder to overhead (115/85)
Accessory Hanging l-sit A) Hanging l-sit 4x:30 seconds
Accessory GHR ​B) GHR 4x8
Cool Down 2 rounds 2 minutes childs pose 2 minutes extended arm lizard (L/R)
Conditioning ​2. Odd Object 1. Handstand Walk Obstacle Course 15 Minutes of Practice Not meant to be fatiguing – purely practice. 2. Odd Object 7 Rounds For Time: 12/9 Calorie Assault Bike 3 D-Ball Cleans (150/100) Rest :30 Seconds
Conditioning 3. Conditioning 3. Conditioning 5 Rounds For Time: 9 Strict Deficit Handstand Push-ups (4.5″/3″) 15 Chest to Bar Pull-Ups 21 Calorie Row 50′ Kettlebell Weighted Walking Lunge (100’s/70’s) Weights at the hang position.
Conditioning 4. Conditioning 4. Conditioning For Time:  2k Row 1 Mile Air Runner 2k Row

9
Wednesday, May 9th

Strength Front squat 1) Front squat 4x4@75%
Gymnastics Kipping pull-ups 2) Max UB kipping pull-ups 7 rounds :15 seconds on/:25 seconds off
Conditioning Every 5 minutes for 20 minutes 20 WB 20 burpees 20 snatches (75/55)
Accessory Bent-over reverse DB fly A) Bent-over reverse DB fly 3x12
Accessory Ring rows B) Ring rows ​3x15
Strength ​2. Front Squat 1. Handstand Walk Obstacle Course 15 Minutes of Practice Not meant to be fatiguing – purely practice. 2. Front Squat 3 Reps @ 82% 1 Rep @ 90% 3 Reps @ 82% 1 Rep @ 92% 3 Reps @ 82% 1 Rep @ 94%
Conditioning 3. Squat Clean Ladder 3. Squat Clean Ladder For Time:  Buy-In: 40/30 Calorie Assault Bike 9 Squat Cleans (185/135) 7 Squat Cleans (225/155) 5 Squat Cleans (275/185) 3 Squat Cleans (315/205)
Conditioning 4. Conditioning 4. Conditioning AMRAP 5:  Buy-In: 100 Double Unders  8 Power Clean & Jerks (115/80)  4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5:  Buy-In: 100 Double Unders  6 Power Clean & Jerks (135/95)  4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5:  Buy-In: 100 Double Unders  4 Power Clean & Jerks (155/105)  4 Burpee Box Jump Overs (24/20)
Midline 5. Midline 5. Midline 3 Rounds, Not For Time: 30 Reverse Hypers 20 Weighted AbMat Sit-Ups 10 Hip and Back Extensions Athletes choice on weighted sit-ups, and free to build over the three rounds.

10
Thursday, May 10th

Conditioning Bike/Row Bike/Row 4 rounds 4 minutes easy 4x:20 seconds hard/:10 seconds off Rest 2 minutes between rounds
Accessory Single-arm waiters carry A) Single-arm waiters carry 3x25m
Accessory Dball hold at chest B) Dball hold at chest 3x:45 seconds
Accessory Double KB OH carry C) Double KB OH carry 3x25m
Accessory Side plank hold D) Side plank hold 3x:45 seconds L/R

11
Friday, May 11th

Strength Bench press 1) Bench press 2x4 2x8
Strength Strict pull-ups ​2A) Strict pull-ups, Max set + 4 sets at 130% of max set reps
Strength Pike-ups 2B) Pike-ups on rower 5x15
Conditioning AMRAP24 Teams of 4 AMRAP24 15 cal bike 5 hang squat cleans (185/135)
Strength 1. Snatch Primer 1. Snatch Primer 5 Sets: (Light Loads)  Pausing Snatch Deadlift (At Knees) Hang Snatch High Pull Hang Muscle Snatch Power Snatch
Strength 2. Power Snatch 2. Power Snatch On the 1:30 x 5:  Hang Power Snatch + Low Hang Power Snatch + Power Snatch Directly into… On the 1:30 x 4:  2 Power Snatches Directly into… On the 1:30 x 3:  1 Power Snatch
Conditioning 3. Odd-Object 3. Odd-Object For Time:  Buy-In: 100′ Dumbbell Overhead Walking Lunge (80/50) 3 Rounds: 10 Deadlifts (345/240) 20 Wallballs (30/24) 50 Double Unders Cash-Out: 100′ Dumbbell Overhead Walking Lunge (80/50)
Conditioning 4. Conditioning 4. Conditioning 7 Rounds For Time:  200 Meter Air Runner 2 Rope Climbs 30 Air Squats Wearing 20/14 Vest

12
Saturday, May 12th

Conditioning Teams of 2 1 mile run 75 burpee jump-overs (24/20) 1 mile run 75 burpee pull-ups 1 mile run
Strength 1. Split Jerk 1. Split Jerk On the :90 Seconds x 7: 1 Pausing Repetition (1 Second in Dip & Catch) 1 Split Jerk All repetitions taken from the rack.
Strength 2. Push Press 2. Push Press 5 Sets of 5  Build in weight. After each set, complete 20 GHD Sit-Ups
Conditioning 3. Conditioning 3. Conditioning 5 Rounds: 7 Bar Muscle-Ups 12 Dumbbell Thrusters (50/35) Handstand Walk Obstacle Course Rest 1 Minute Between Rounds.
Conditioning 4. Conditioning 4. Conditioning 3 Rounds: 20 Kipping Deficit Handstand Push-ups (4.5″/3″) 20 Alternating Pistols 20/14 Assault Bike Directly into… For Time:  10 Power Cleans (245/165) 10 Front Squats 10 Push Jerks
Cool Down 5. Bike Recovery 5. Bike Recovery 30 Minute Recovery Bike (10 Light – 10 Moderate – 10 Light)

13
Sunday, May 13th

No workout posted

14
Monday, May 14th

Strength HBBS HBBS 1x8 @80% 2x8 @70% 2x10 @60% 
Conditioning 2 rounds AMRAP6 500m row 50 WB (20/14) Max TTB in remaining time Rest 3 minutes between rounds
Strength 1. Snatch Skills 1. Snatch Skills On the 1:30 for 7 Sets: Pausing Snatch Deadlift 2 Hang Power Snatches 3 Snatch Balances Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.
Strength 2. Squat Snatch 2. Squat Snatch On the Minute x 9 – 1 Repetition Minute 1 – 79% Minute 2 – 82% Minute 3 – 85% Repeat this cycle (2) additional times.
Strength 3. Back Squat 3. Back Squat 10 Reps @ 76% 8 Reps @ 81% 6 Reps @ 85% 4 Reps @ 89% 2 Reps @ 94% Rest 2-3 minutes between sets.
Conditioning 4. Conditioning 4. Conditioning AMRAP 3: 18 Burpee Box Jumps (24/20) 18 Overhead Squats (75/55) Max Calorie Row rest 3 minutes AMRAP 3: 15 Burpee Box Jumps (24/20) 15 Overhead Squats (95/65) Max Calorie Row rest 3 minutes AMRAP 3: 12 Burpee Box Jumps (24/20) 12 Overhead Squats (115/80) Max Calorie Row rest 3 minutes AMRAP 3: 9 Burpee Box Jumps (24/20) 9 Overhead Squats (135/95) Max Calorie Row
Accessory Single Leg RDL A) Single leg RDL 3x8
Accessory L-Sit B) L-sit 3x:30 seconds

15
Tuesday, May 15th

Strength Power Snatch 1) Every 2 minutes for 10 minutes (5 rounds) 5 touch and go power snatch
Strength Behind the neck strict press 2) Behind the neck strict press 4x6
Conditioning 10-8-6-4-2 Bar MU 2-4-6-8-10 Double KB clean and jerk (53/35)
Gymnastics 1. Gymnastic Conditioning 1. Gymnastic Conditioning Repeat from last week. Aim to beat previous scores. AMRAP 3: Max Unbroken Complex of: 2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups Rest 1 Minute AMRAP 3:  Max Unbroken Complex of… 1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups Must come off wall after each completed set.
Strength 2. Deadlift 2. Deadlift Build to Heavy Set of 3
Conditioning 3. Conditioning 3. Conditioning AMRAP 15: 60 Double Unders  30 Wallballs (20/14) 15 Deadlifts (245/165)

16
Wednesday, May 16th

Strength 1. 3-Position Power Clean + Split Jerk 1. Build to a Heavy Complex: 3-Position Power Clean + Split Jerk
Strength Front Squat Front squat 4x4 @80%
Gymnastics Pull-Ups 8 rounds :15 seconds on :25 seconds off Max unbroken kipping pull-ups
Conditioning 100 deadlifts (40%-50% of 2RM HBBS) Every minute starting at 0:00, 5 lateral burpees over barbell  
Conditioning 2. Conditioning 2. Conditioning 3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run
Midline 3. Midline 3. Midline Not For Time:  40 GHD Sit-Ups 40 AbMat Sit-Ups 20 GHD Sit-Ups 20 ABMat Sit-Ups
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 6:00 Total Thoracic – With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together. Lats – Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.   Banded Shoulder Distraction – 1:00 Each Side Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat. Pectoral Mash – 1:00 Each Side Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind you back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.   Foam Rolling – Quads and Adductors – 2:00 Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.   Couch Stretch – 2:00 Each Leg Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing. Pigeon Pose – 2:00 each side From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.   ACTIVATION 500 Meter Light Row into 2 Rounds: 10 Hip Extensions 10 Hollow Rocks 10 GHD Sit-Ups 10 Superman Rocks + 2 Rounds: 3 Walkouts 30s Samson Stretch, each side + Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

17
Thursday, May 17th

Conditioning Bike/Row Bike/Row Every 4 minutes for 24 minutes 50 cals
Accessory Zercher Hold A) Zercher hold 3x:60 seconds
Accessory Hollow To Tuck-Ups B) Hollow to tuck-ups 3x15
Accessory Hip Extension C) Hip extension on GHD w/ 3 second pause ​3x8 

18
Friday, May 18th

Strength/Skill Bench Press 1) Bench press 3x3 2x8
Strength/Skill Strict Pull-Ups 2A) Strict pull-ups Max set + 4 sets at 140% of max set reps
Strength/Skill Weighted Plank Hold ​2B) Weighted plank hold 5x:30 seconds (go heavy)
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total Thoracic – With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together. Lats – Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00. Banded Shoulder Distraction – 1:00 Each Side  Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat. Thoracic Opener – 1:00  Using a foam roller and a barbell, slowly move into position. With a jerk grip, first take hold of the barbell with the hips high in the air. Slowly start to lower the hips to the floor until we feel the stretch in our shoulders and chest. Wrist Stretch – 2 Sets of :20s in each position  Slowly move in here, gradually building range of motion into the joint. Pigeon Pose – 2:00 each side From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. Banded Hamstring Distraction – 1:00, each leg  Attach a band to a rig or post at waist level. Stepping in with a single leg, the band will provide “distraction”, pulling your hamstring into a deeper stretch as we pitch our torso forward over the leg in front. Couch Stretch – 2:00 Each Leg  Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing. Ankle Flexibility – 1:00 Each Foot  Propping our foot onto a box or a stack of plates, weigh our knee forward. The heel must stay down while we aim to push our knee as far over our toes as possible. Focus on proper squat mechanics here – the knees should be over the toes, and not caving in.   ACTIVATION Alternating OTM x 12 (2 Rounds): Minute 1 – :40s Light Bike or Row Minute 2 – :40s Alternating Samson Stretches (Video) Minute 3 – :40s Light Bike or Row Minute 4 – :40s Warrior Squats (Video) Minute 5 – :40s Light Bike or Row Minute 6 – :40s Wall Squats (Video) Followed by… Snatch Barbell Warmup Completed with an empty barbell… 5 Good Mornings 5 Back Squats 5 Snatch Grip Presses (behind the neck) 5 Overhead Squats 5 Snatch Grip Deadlifts 5 Muscle Snatches
Conditioning 2. Conditioning 2. Conditioning AMRAP 13: 50 Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Kipping Handstand Push-ups
Strength 1. Tempo Front Squat 1. Tempo Front Squat Repeat from last week. Aim to beat previous scores. 10 Sets of 1: 6 Seconds Down, 1 Second Pause in Bottom
Conditioning 3. Row Conditioning 3. Row Conditioning 27-24-21-18-15-12-9: Calorie Row Rest 1 Minute Between Efforts
Conditioning Teams of 3 (26 minute time cap) 10 rounds (each) 100' shuttle (50' down - 50' back) 10 thrusters (45) 75' shuttle (50' down - 25' back) 10 box taps (5L/R) (20") 25' sprint (25' down) 10 push-ups 50' sprint (50' back) 

19
Saturday, May 19th

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: 200 Meter Light Jog 200 Meter Light Row 5 Slow, Diligent Wall Squats Into… 5-4-3-2-1 Spiderman and Reach, each leg Warrior Squats (both arms reaching = 1 rep) *After each round, 10 AbMat Sit-Ups Into… 5 Slow, Diligent Wall Squats  Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats All with an empty barbell, at moderate intensity: Run 100 Meters, 5 Front Squats Run 100 Meters, 5 Thrusters Run 100 Meters, 5 OHS Rest 3-4 Minutes, and begin our conditioning for the day.
Conditioning 1. Conditioning 1. Conditioning Teams of 2 For Time:  800 Meter Run (together) 50 Overhead Squats (45/35, synchronized))  800 Meter Run (together) 50 Thrusters (45/35, synchronized)  800 Meter Run (together) 50 Front Squats (45/35, synchronized)
Accessory 2. Body Armor 2. Body Armor Not For Time:  10-8-6-4-2: Bench Press (Bodyweight) Strict Chest to Bar Pull-Ups
Conditioning Teams of 2 Every 8 minutes for 40 minutes 800m run (both) 30 shoulder-to-overhead (155/105) Partner not working will complete 6 alternating reverse lunges (3L/R) before switching.

20
Sunday, May 20th

No workout posted

21
Monday, May 21st

Strength HBBS HBBS 10 @80% 2x10 @70% 2x10 @60%
Conditioning 3 rounds 200m run 15 snatches (75/55) Rest 4 minutes after round 3 + 3 rounds 200m run 9 thrusters (105/75)
Accessory Reverse lunge A) Reverse lunge 3x6L/R
Warm-up MOBILITY Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Lay on your back with a lacrosse ball high on your trap. Start with the ball closer to the center of the body, and work from the center out. Pinning the ball to the ground, extend the arm up and overhead, keeping the elbow locked out. Reach as far as you can, and repeat this process for 2-3 repetitions on each spot. Foam Rolling: Thoracic (Upper Back) – 2:00  With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas. Barbell Assisted Thoracic Opener – 2 sets of 1:00  Placing your upper thoracic on a foam roller, bring your hips high in the air and reach overhead for a barbell. Take a wide, snatch grip on the bar, and keeping your abdominals engaged, slowly start to bring your hips closer to the ground. Pause as soon as you feel the stretch, which will be felt in the shoulders, chest, and elbows. Your hips do not need to make it to the ground. Complete two sets of 1:00, resting as needed between. This will improve your overhead range of motion. Wrist Stretches – :30s in each position  Couch Stretch – 2:00 Each Leg  Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing. Ankle Flexibility (Dorsiflexion) – 1:00 each foot Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.   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
Accessory Hollow rock + flutter + scissor B) Hollow rock + flutter + scissor 3x10+10+10
Accessory Weighted hip thrust C) Weighted hip thrust 3x30
Strength SQUAT SNATCH SNATCH PRIMER 6 Sets, with a light load or empty barbell: 2 Snatch Balance 1 Pausing High Hang Squat Snatch Focus is on positioning of the bar throughout. On the high hand squat snatch, we are looking for two pauses, at one second each: 1) Power Position (bar high in pockets) 2) Receiving Position (full squat) SQUAT SNATCH On the 0:00 – 3 Reps @ 64% of 1RM Squat Snatch On the 1:00 – 2 Reps @ 68% of 1RM Squat Snatch On the 3:00 – 1 Rep @ 72% of 1RM Squat Snatch On the 4:00 – Rest On the 5:00 – 3 Reps @ 68% of 1RM Squat Snatch On the 6:00 – 2 Reps @ 72% of 1RM Squat Snatch On the 7:00 – 1 Rep @ 76% of 1RM Squat Snatch On the 8:00 – Rest On the 9:00 – 3 Reps @ 72% of 1RM Squat Snatch On the 10:00 – 2 Reps @ 76% of 1RM Squat Snatch On the 11:00 – 1 Rep @ 80% of 1RM Squat Snatch On the 12:00 – Rest On the 13:00 – 2 Reps @ 84% of 1RM Squat Snatch On the 14:30 – 2 Reps @ 84% of 1RM Squat Snatch On the 16:00 – 2 Reps @ 84% of 1RM Squat Snatch
Strength BACK SQUAT BACK SQUAT 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 @ 70% of 1RM Back Squat Set #2 – 4 Back Squats @ 75% of 1RM Back Squat Set #3 – 2 Back Squat @ 80% of 1RM Back Squat Wave #2 Set #4 – 6 Back Squats @ 75% of 1RM Back Squat Set #5 – 4 Back Squats @ 80% of 1RM Back Squat Set #6 – 2 Back Squat @ 85% of 1RM Back Squat Wave #3 Set #7 – 6 Back Squats @ 80% of 1RM Back Squat Set #8 – 4 Back Squats @ 85% of 1RM Back Squat Set #9 – 2 Back Squat @ 90% of 1RM Back Squat
Conditioning REAGAN "REAGAN" 10-9-8-7-6-5-4-3-2-1: Power Clean and Jerks (135/95) 3 Bar Muscle-Ups after each round
Gymnastics STRICT GYMNASTICS STRICT GYMNASTICS Gymnastic Strengthening (A) 30 Wall Walks Not for time, but for quality. Move with a purpose, but not to the intensity where we loose mechanics. Gymnastic Strengthening (B) 4 Giant Sets: 10 Horizontal Ring Rows  :10-:20s Ring Support Hold 
Strength FRONT SQUAT 15-Rep Front Squat Set #10 – 15 Front Squats @ 55% of 1RM Back Squat
Cool Down 2 rounds 3 minute childs pose 3 minute frog

22
Tuesday, May 22nd

Gymnastics STRICT HANDSTAND PUSH-UPS STRICT HANDSTAND PUSH-UPS 7 Sets: 30% of Max Strict HSPU Rest as little as needed between sets, but we must come off the wall between. Rest 1:00 1 Set for Max “Deadstop” HSPU. Must come to complete stop in bottom of HSPU.
Conditioning TRIPLE THREES "TRIPLE THREES" For Time: 3,000m Row 300 Double-Unders 3 Mile Run
Midline MIDLINE MIDLINE 4 “Giant Sets”: Max Effort L-Sit on Parallettes 20 Weighted Hip Extensions (25/15) Hold the plate across the chest during the weighted hip extensions. Rest 1:00 between rounds.
Strength Low-Hang Power Clean EMOM12 1st - 4 low-hang power clean (below knee)
Strength Push Press 2nd - 4 push press
Strength OH Hold 3rd - :30 second OH hold
Gymnastics Pull-Ups 7 rounds Unbroken kipping pull-ups :25 seconds on :35 seconds off Rest 4th round
Conditioning 40-30-20 Calorie row Russian KB swings (70/53) TTB
Cool Down Thoracic twist 10L/R 3 minute saddle Thoracic twist 10L/R 3 minute pancake Thoracic twist 10L/R
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: 10 Hollow Rocks  10 Superman Rocks  300 Meter Row 5-4-3-2-1: Spiderman and Reach, each leg  Inchworms  Specific Primer for “Triple 3’s” 2 Rounds, building in intensity: 200 Meter Row 20 Double-Unders 200 Meter Run

23
Wednesday, May 23rd

Strength Front Squat Front squat 4x4 @80%
Conditioning SNAKE BITE ON THE 0:00... "SNAKE BITE" 21 – 15 – 9 Squat Snatches (95/65) Chest to Bar Pull-Ups
Conditioning BIG BETTY ON THE 20:00... "BIG BETTY" 21/15 Assault Bike Calories, 12 DBall Cleans 15/12 Assault Bike Calories, 9 DBall Cleans 9/6 Assault Bike Calories, 6 DBall Cleans Rx – 150/100
Conditioning KAR ON THE 30:00... "KAR" For Time: 75 Wallballs (30/20) *Females 9′ Target
Conditioning AMRAP20 Teams of 2 AMRAP20 5 lateral burpees 5 DB cluster (50/35, one in each hand) 5 lateral burpees *Each athlete completes entire round before switching ​**Every 2 minutes starting at 0:00, 50m DB carry (50/35)
Accessory Half-kneeling DB Arnold Press A) Half-kneeling DB Arnold press (hold KB front rack in other arm) 3x8L/R
Accessory Single-arm upright DB row B) Single-arm upright DB row 3x12L/R
Accessory Landmine trunk rotations C) Landmine trunk rotations 3x6L/R 
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: 500 Meter Light Row 5 Strict Pull-Ups 10 Dowel Overhead Squats 15 AbMat Sit-U[s 1:00 Wall Squats, resting briefly between repetitions (Video) Snatch Barbell Warmup 5 Good Mornings 5 Back Squats 5 Snatch Grip Behind-the-Neck Presses 5 Snatch Grip Stiff-Legged Deadlifts 5 Overhead Squats Empty Barbell: 2 Rounds: 3 Kipping Pull-Ups + 3 Squat Snatches Light Load (about 50% of today’s working weight) 2 Rounds: 3 CTB Pull-Ups + 3 Squat Snatches Working Load 2 Rounds: 3 CTB Pull-Ups, 3 Squat Snatches Rest ~5:00, and begin.

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Thursday, May 24th

Accessory “Thursday 30” Whether it be upon rising, before bed, or anywhere in between, working these 30 minutes will make a significant difference in our recovery, performance, and longevity. UPPER BODY LATS - FOAM ROLL 2:00 Each Side  Lay on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 2:00 on each side, seeking out tight areas. Spend several moments on a “tight area”, using multiple arm sweeps to loosen the area. Be a mine-sweeper, seeking these tight spots. TRAPS - LACROSSE BALL 1:00 Each Side  Place a lacrosse ball high on your trap and mobilize through front raises with a locked out elbow. Attempt to bring the arm as close to your ear as you raise overhead. Start with the lacrosse ball close to your neck, and work it outboard towards the shoulders as you work in multiple passes. PEC MINOR/BICEP - LACROSSE BALL 2:00 Each Side  Lay on the ground, stomach down, with a lacrosse ball. Put your right arm behind your back, opening up the right shoulder and pec. Place the ball where the pec meets the shoulder, and slowly move about with pressure seeking out tight areas. Mobilizing this tissue allows for your shoulders to externally rotate better tomorrow. SHOULDER TO FLOOR 1:00 Each Side From a kneeling position with both hands on the floor in front of you, walk one hand an extra foot forward. With the opposite hand, reach beneath and across your torso. Reach as far as you can, and slowly relax the shoulder to the floor. This stretch will be felt across the side of the shoulder (the deltoid). CHILDS POSE 2:00 Total  Assume a kneeling position with some space between your knees. Extend your arms out in front of you on the floor. Keeping your arms extended, sit back towards your heels and imagine sinking your chest down to the floor. This will stretch the shoulders, upper, and lower back. Relax into this pose, allowing your chest to move closer and closer to the floor over the course of the two minutes. LOWER BODY QUAD/ADDUCTOR - FOAM ROLL 2:00 Each Leg Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). 2:00 on each leg, seeking out tight areas. COUCH STRETCH 2:00 Each Side Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing. STADDLE POSE 2:00 Total  Creating a 90 degree angle with our legs, slowly reach down to the center. This is a pose in which your range of motion can change significantly throughout the two minute window. The key is not to force the stretch, but rather allow your torso weight, now pitching forward, to weigh you into the stretch with out stretched arms. PIGEON POSE 2:00 Each Side  From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. DORSIFLEXION (ANKLE) 2:00 Each Foot Place your foot on a raised platform. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch adding some sort of weight on top of that knee. Heel must stay down.
Conditioning Bike/Row Bike/Row 1 minute easy - :15 seconds hard (rest :30 seconds) 2 minutes easy - :30 seconds hard (rest :30 seconds) 3 minutes easy - :45 seconds hard (rest :30 seconds) 4 minutes easy - :60 seconds hard (rest :30 seconds) 5 minutes easy - :90 seconds hard Rest 6 minutes 5 minutes easy - :90 seconds hard (rest :30 seconds) 4 minutes easy - :60 seconds hard (rest :30 seconds) 3 minutes easy - :45 seconds hard (rest :30 seconds) 2 minutes easy - :30 seconds hard (rest :30 seconds) 1 minute easy - :15 seconds hard
Cool Down ROMWOD

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Friday, May 25th

Conditioning Part 1 Part 1 400m run 10 squat snatch (115/65) Rest 1 minute 400m run 8 squat snatch (135/75) Rest 1 minute 400m run 6 squat snatch (165/95) Rest 1 minute 400m run 4 squat snatch (185/115)
Strength CLEAN AND JERK COMPLEX CLEAN AND JERK COMPLEX 5 Sets of the Complex: Clean Pull 3 Hang Squat Cleans Split Jerk Rest as needed between sets, but aim to keep it no more than 2:00.
Strength FRONT SQUAT FRONT SQUAT Every 2:30 x 4  On the Minute x 3 – 1 Rep On the 0:00 – 8 Reps @ 64% On the 2:30 – 7 Reps @ 68% On the 5:00 – 6 Reps @ 72% On the 7:30 – 5 Reps @ 76% On the 10:00 – 1 Rep @ 88% On the 11:00 – 1 Rep @ 88% On the 12:00 – 1 Rep @ 88%
Conditioning ANCHORED DOWN "ANCHORED DOWN" 5 Rounds – Every 4:00, Complete: 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower
Strength Bench Press Bench press 3x3 3x8
Gymnastics Pull-Ups Strict pull-ups Max set + 3 sets at 150% of max set reps
Conditioning Part 2 Rest 2 minutes Part 2 With a 4 minute clock 400m run Max squat snatch (135/75)
Accessory Single-Arm Ring Row A) Single-arm ring row 3x8L/R
Accessory Single-Arm FLR Hold ​B) Single-arm FLR hold 3x:30 seconds L/R
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
Cool Down RECOVERY BIKE RECOVERY BIKE 15:00 Recovery Effort Not for time or for intensity – purely to bring about a faster recovery to the legs from the intensive conditioning piece that precedes. Be able to hold a conversation throughout if you had to.

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Saturday, May 26th

Conditioning BIKE DROP "BIKE DROP" (TEAM VERSION) Teams of 3 60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55) 60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65) 60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80) 60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95) 60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)
Strength BODY ARMOR BODY ARMOR — Part A — 4 Rounds: Max Effort Strict Ring Dips Max Effort Strict Ring Rows *100m Sled Drag between rounds — Part B — 3 x 25 GHD Sit-Ups Rest 1:00 between sets.
Conditioning Teams of 2 0-10 minutes Row for max distance Partner not rowing will complete 50m OH KB carry (70/53) 10-20 minutes Row for max distance Partner not rowing will complete 5 KB complex 20-30 minutes Partner not rowing will complete 20 abmat sit-ups 

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Sunday, May 27th

No workout posted

28
Monday, May 28th

Conditioning Murph Murph 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

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Tuesday, May 29th

Cool Down 5 minute pancake hold 5 minute childs pose
Conditioning AMRAP3 10 TTB 10 deadlifts (115/75) 10 hang power clean Rest 2 minutes AMRAP3 10 TTB 10 deadlifts (145/95) 10 hang power clean Rest 2 minutes AMRAP3 10 TTB 10 deadlifts (165/115) 10 hang power clean
Accessory Bulgarian Split Squat 1) Bulgarian split squat 4x6L/R 
Accessory Single Arm DB Upright Row 2A) Single arm DB upright row 4x8L/R
Accessory Alternating Single Leg L-Sit Hold 2B) Alternating single leg l-sit hold 4x5L/R
Gymnastics STRICT HANDSTAND PUSHUPS STRICT HANDSTAND PUSHUPS 7 Sets: 35% of Max Strict HSPU Rest as little as needed between sets, but we must come off the wall between. Rest 1:00 1 Set for Reps: Kipping Deficit HSPU (4.5″/3″)
Conditioning RING MUSCLE-UP + BIKE RING MUSCLE-UP + BIKE 2 Rounds: 21/15 Calorie Assault Bike + 25% of Benchmark Total 15/12 Calorie Assault Bike + 20% of Benchmark Total Rest 3:00 between rounds.
Conditioning SUGAR DADDY "SUGAR DADDY" 21 Deadlifts, 400 Meter Run 15 Deadlifts, 400 Meter Run 9 Deadlifts, 400 Meter Run Rx – 225/155
Conditioning ROW CAPACITY ROW CAPACITY 3 Rounds: 27/20 Calorie Row, Rest 1:00 21/15 Calorie Row, Rest :30s 15/10 Calorie Row, Rest 2:00
Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 2:00  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: 10 Hollow Rocks  10 Superman Rocks  300 Meter Row 5-4-3-2-1: Strict Pull-Ups Hand-Release Pushups Spiderman and Reach, each leg  Inchworms Specific warmer for today’s Deadlift/Run Conditioning: 5-4-3-2-1: Good Mornings Stiff-Legged Deadlifts 100 Meter Run after each round Steadily build to half of the deadlift load in today’s conditioning, followed by: 1 Round: 200 Meter Run, 7 Deadlifts 100 Meter Run, 5 Deadlifts Steadily build to working load of the conditioning today, followed by: 1 Round: 100 Meter Run, 3 Deadlifts 100 Meter Run, 3 Deadlifts

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Wednesday, May 30th

Cool Down 5 minute lizard L 5 minute lizard R
Conditioning Teams of 3 500/400cal row (25 minute time cap) Partner not working will forward drag sled 50m, then backwards pull sled 50m. Partners work order is rower > sled > rest. Load sled with average of teams bodyweight.
Accessory Z Press 1) Z press 4x8
Accessory Laying Banded Single-Leg Curl 2A) Laying banded single-leg curl 4x12L/R
Accessory Turkish Sit-Ups ​2B) Turkish Sit-Ups 4x8
Conditioning DOUBLE DECKER ON THE 0:00... "DOUBLE DECKER" AMRAP 15: 15 Power Snatches (75/55) 30 Double-Unders 15 Wallballs (20/14) *Females to a 9′ Target 30 Double-Unders
Conditioning PORCH ROCKER ON THE 30:00... "PORCH ROCKER" 20 Lateral Barbell Burpees Directly into… 3 Rounds: 10 Hang Squat Cleans (95/65) 10 Push Presses (95/65) Directly into… 20 Lateral Barbell Burpees
Conditioning BIKE CONDITIONING ON THE 45:00... BIKE CONDITIONING 2 Rounds: Minutes 0-2 – Light Pace Minutes 3-4 – Medium Pace Minutes 5-6 – Fast Pace Rest 2:00 between rounds.
Midline MIDLINE MIDLINE 3 Giant Sets: Max Effort L-Sit on Parallettes 20 Dumbbell Floor Presses 30 Banded Pull-Aparts Rest 2:00 between sets.
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 15-12-9: Calorie Bike or Row 1 Round of: 5 Pushups, 7 Sit-Ups, 9 Air Squats after each round Snatch Barbell Warmup + Jump Rope 5 Good Mornings + 5 Back Squats 30 Single Unders 5 Elbow Rotations + 5 Snatch Grip Strict Presses 20 Faster Single Unders 5 Snatch Grip Stiff Legged Deadlifts + 5 Overhead Squats 10 Double-Unders

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Thursday, May 31st

Conditioning Bike/Row Bike/Row 4 minute easy 4 rounds :30 seconds hard :30 seconds off 4 minutes easy 3 rounds :60 seconds hard :60 seconds off 4 minutes easy 2 rounds :90 seconds hard :90 seconds off
Accessory Dball hold at chest A) Dball hold at chest 3x:45 seconds  
Accessory Plate around-the-world B) Plate around-the-world ​3x12L/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    THURSDAY 30 – 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

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