Training Calendar

June 2018

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 
 
 
 
 
1
Friday, June 1st

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.

2
Saturday, June 2nd

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

3
Sunday, June 3rd

No workout posted

4
Monday, June 4th

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​

5
Tuesday, June 5th

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

6
Wednesday, June 6th

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

7
Thursday, June 7th

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

8
Friday, June 8th

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)

9
Saturday, June 9th

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) 

10
Sunday, June 10th

No workout posted

11
Monday, June 11th

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

12
Tuesday, June 12th

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

13
Wednesday, June 13th

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

14
Thursday, June 14th

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

15
Friday, June 15th

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.

16
Saturday, June 16th

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

17
Sunday, June 17th

No workout posted

18
Monday, June 18th

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

19
Tuesday, June 19th

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

20
Wednesday, June 20th

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.

21
Thursday, June 21st

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

22
Friday, June 22nd

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.

23
Saturday, June 23rd

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)

24
Sunday, June 24th

No workout posted

25
Monday, June 25th

Strength 2. Box Squat 2. Box Squat On the Minute x 10 2 Box Squats Week 3 of 3. Aim to slightly build from last Monday in this final iteration. Speed over weights.
Conditioning 10 Rounds 200m run 15 wallballs (20/14) 10 burpees 5L/5R dumbbell snatch (50/35)
Accessory Single-arm upright row A) Single-arm upright row 3x8L/R
Accessory Standing single-arm OH triceps extension B) Standing single-arm OH triceps extension 3x10L/R
Accessory Plank hold with lateral leg sweep C) Plank hold with lateral leg sweep 3x10L/R
Cool Down 2 minute pigeon L/R 10 thoracic twists (5L/R) 3 minute frog 10 thoracic twists (5L/R)
Strength 1. Split Jerk 1. Split Jerk Build to a 1RM. Gathering baseline information for the 2019 season. Last week we gauged our 1RM Push Press. This week, our split jerk. Take all repetitions from the rack or blocks.
Strength 3. Back Squat 3. Back Squat On the Minute – 3 Back Squats Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.
Conditioning 4. Conditioning 4. Conditioning For Time:  10-8-6-4-2: Parallette Handstand Push-ups  2-4-6-8-10: Front Squats (245/165)
Conditioning 5. Conditioning 5. Conditioning 4 Rounds For Time: 400 Meter Run 50 Air Squats Wearing a 20/14 lb. vest
Midline 6. Midline 6. Midline Not For Time: 21-18-15-12-9 Calorie Assault Bike Medicine Ball GHD Sit-Ups (20/14)
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  Snatch Barbell Warmup Complete (2) times, first with an empty barbell, and following with a very light load (+10-20lbs) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Strict Presses 5 Snatch Grip Stiff-Legged Deadlifts 5 Overhead Squats

26
Tuesday, June 26th

Warm-up MOBILITY Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 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 2 Rounds: 300-500m Light-Paced Row 5 Spiderman and Reach, each leg  7 Slow Scap Retractions 9 AbMat Sit-Ups 3 Sets: 1 Wall Walk* *Pause for 3-5 seconds at the top of the movement. 1 Barbell Complex (empty barbell) 5 Deadlifts 5 Hang Muscle Cleans 5 Strict Presses Specific Primer for “Captain Crunch” 3 Sets, building towards our third and final weight for Part #3: 5 Deadlifts + 4 Hang Power Cleans + 3 Push Jerks 10 Calorie Row Rest ~2:00 between sets. Steadily build in intensity on our row throughout all three. Rest ~3:00-4:00 after the final rehearsal round, and then begin the workout.
Conditioning 1. Bike Conditioning 1. Bike Conditioning 12 Rounds: :50s Light, :10s Sprint Not for score, but for consistent power across all 12 rounds.
Strength 2. Power Clean 2. Power Clean Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50′ Handstand Walk Even Minutes – 5-5-4-4-3-3 Power Cleans Start at 65%, and build steadily in each set.
Conditioning 3. Conditioning 3. Conditioning AMRAP 4: 3 Rounds:  12 Deadlifts (135/95)  9 Hang Power Cleans (135/95)  6 Push Jerks (135/95)  Max Calorie Row in Time Remaining  rest 4 minutes  AMRAP 4: 2 Rounds:  12 Deadlifts (175/115)  9 Hang Power Cleans (175/115)  6 Push Jerks (175/115)  Max Calorie Row in Time Remaining  rest 4 minutes  AMRAP 4: 1 Round:  12 Deadlifts (205/135)  9 Hang Power Cleans (205/135)  6 Push Jerks (205/135)  Max Calorie Row in Time Remaining
Conditioning 4. Odd-Object Conditioning 4. Odd-Object Conditioning For Time: 25 Dumbbell Burpee Box Step Overs 50/35 Calorie Ski Erg 25 Dumbbell Burpee Box Step Overs Rx – 50’s/35’s to a 24″/20″ Box
Conditioning 5 Rounds With a 2 minute running clock 20 box jump overs (24/20) Max deadlifts (255/165) in time remaining Rest 2 minutes between rounds 
Accessory Split Squats A) Bulgarian split squat + single-leg jumps 3x8+8L/R
Accessory DB Curls B) Seated DB curls 3x12L/R
Accessory Body saw w/ feet on rings C) Body saw w/ feet on rings 3x12
Cool Down 3 minute standing straddle 3 minute downward dog 3 minute standing straddle

27
Wednesday, June 27th

Warm-up MOBILITY Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Foam Rolling: Thoracic (Upper Back) – 2:00 Banded Shoulder Distraction – 1:00 Each Side Pectoral Mash – 1:00 Each Side  Barbell Assisted Thoracic Opener – 2 sets of 1:00  Banded Hamstring Distraction – 1:00 each side  Ankle Flexibility (Dorsiflexion) – 1:00 each foot    ACTIVATION Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast” Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete: 3 Walkouts  4 Spidermans, each side  5 Wall Squats  A) 2 Rounds, low intensity: 3 Strict Pull-Ups 6 Kip Swings 9 Air Squats B) Build steadily to our loading on the front squat for “Heartbreak Kid” C) 2-3 Rounds, building in intensity: 2-3 Front Squats 3-5 CTB Pull-Ups 20 Double-Unders Rest 1:00-2:00 between rounds.
Gymnastics 1. Strict Ring Muscle-Ups 1. Strict Ring Muscle-Ups  AMRAP 5:  Strict Ring Muscle-Ups
Strength 2. Front Squat 2. Front Squat 4 Reps @ 77% 1 Rep @ 82% 4 Reps @ 77% 1 Rep @ 87% 4 Reps @ 77% 1 Rep @ 92% Rest as needed between sets.
Conditioning 3. “Heartbreak Kid” 3. “Heartbreak Kid” 3 Rounds For Time: 10 Front Squats (185/135) 20 Chest to Bar Pull-ups 50 Double Unders
Conditioning 4. Odd Object 4. Odd Object 3 Rounds For Time: 25/18 Calorie Assault Bike 25′ Left Arm Overhead Kettlebell Lunge (70/53) 25′ Right Arm Overhead Kettlebell Lunge (70/53) 7 Sandbag Cleans (150/100)
Endurance 5. Running 5. Running For Time:  1 Mile Run
Conditioning 100 push press (95/65) Every minute, starting at 0:00, 10 front squats
Accessory Landmine row A) Landmine row 3x8L/R
Accessory Band pull-apart B) Band pull-apart 3x20
Accessory Single-leg landmine RDL C) Single-leg landmine RDL 3x8L/R
Accessory Hollow rocks D) Hollow rocks ​3x25
Cool Down 3 rounds 1 minute saddle 1 minute childs pose 1 minute seated forward fold 1 minute pancake
Cool Down 3 rounds 1 minute saddle 1 minute childs pose 1 minute seated forward fold 1 minute pancake

28
Thursday, June 28th

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 STADDLE POSE 2:00 Total  PIGEON POSE 2:00 Each Side  DORSIFLEXION (ANKLE) 2:00 Each Foot 
Conditioning Bike/Row Bike/Row Every 3 minutes for 30 minutes 1 minute @ HARD pace 2 min rest
Accessory A) Farmers carry (HEAVY) 3x50' B) Around-the-world w/ plate 3x10L/R C) Cossack squats w/ d ball at chest 3x6L/R
Cool Down ROMWOD

29
Friday, June 29th

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 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  Clean and Jerk Barbell Warmup: 3 Rounds, first with an empty barbell. Climb every so slightly in rounds two and three. 5 Good Mornings 5 Deadlifts 5 Hang Muscle Cleans 3 Strict Presses 3 Push Presses 3 Push Jerks
Conditioning 1. “Fight Club” 1. “Fight Club” 3 Rounds, For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute Pull-ups 1 Minute Assault Bike Calories 1 Minute Rest
Accessory 2. Body Armor 2. Body Armor A) Build to a Moderate 10-Rep Sumo Deadlift B) Build to a Moderate 10-Rep Conventional Deadlift C) 3×12 Good Mornings (Same Weight Across)  D) 3×30 Weighted Sit-Ups E) 1 Mile Sled Walk*
Conditioning 5 rounds AMRAP3 5 pull-ups 5 hang power clean (135/95) 20 air squats Rest 1 minute between rounds
Accessory Plyo Push-Ups A) Plyo push-ups 3x15 
Accessory Single-arm OH DB reverse lunge B) Single-arm OH DB reverse lunge 3x10L/R
Accessory Side plank hold w/ hip abduction ​C) Side plank hold w/ hip abduction 3x10L/R

30
Saturday, June 30th

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 2 Rounds, with a slightly faster row cadence on the second round:z :30s Row + :30s Spiderman + Reach  :30s Row + :30s Cossack Squat :30s Row + :30s Glute Bridges  :30s Row + :30s Barbell Rollouts  Snatch Barbell Warmup (empty barbell) 5 Snatch Grip Deadlifts 5 Dip + Stand 5 Dip + Stand Shrug 5 Hang High Pulls 5 Behind the Neck Strict Presses (Snatch Grip) 5 Overhead Squats
Strength 1. Snatch Primer 1. Snatch Primer 3 Muscle Snatches + 3 Overhead Squats  1 Set – 40%,  1 Set – 45%,  3 Sets – 50%
Strength 2. Snatch 2. Snatch On the Minute x 12 Power Snatch + Hang Squat Snatch Minute 1: 60% Minute 2: 64% Minute 3: 68% Minute 4: Rest Minute 5: 72% Minute 6: 76% Minute 7: 80% Minute 8: Rest Minutes 9-10-11: Build to a Heavy Complex
Strength 3. Overhead Squat 3. Overhead Squat Build to a Heavy Single
Conditioning 4. Conditioning 4. Conditioning Teams of 3, For Time 3 Rounds:  30 Toes to Bar 30 Burpees  30 Power Snatches (115/80) 200/140 Calorie Row 2 Rounds:  30 Toes to Bar 30 Burpees  30 Power Snatch (135/95) 200/140 Calorie Row 1 Round:  30 Toes to Bar 30 Burpees  30 Power Snatch (155/105)
Conditioning Teams of 2 Every 8 minutes for 24 minutes 0-2 minutes max burpees 2-4 minutes 50m kb carry (70/53) + max deadlifts (135/95) 4-8 minutes partner WB (30/20)  Partner not performing burpees will complete carry + max deadlifts. After two minutes, athletes will switch. Total number of partner WB completed will be difference of 200 and total burpees + deadlifts completed between partners.

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