Monday

Strength

A. Back Squat for load:
Build to a Heavy Back Squat Single 

F: Build to a tough set of 5 reps @30X1 tempo

B. Back Squat
1 Attempt - 85% of 1RM for max REPS

F: 1 attempt - Front Squat 20 rep max
-No more than 1 hard breath at the top

Conditioning

Row 500m

Sunday

Conditioning

30 min AMRAP 

10x Single Arm DB/KB Push Press each arm
25m SA DB/KB Carry - switch half way (stop sign and back) 
10x SA DB/KB Prone Row each arm
50’ SA DB/KB Carry
10x SA/KB Box Step Over each leg
50’ SA/KB Carry
10x Russian KBS each arm
50’SA DB/KB Carry
rest 60 sec active

Saturday

Conditioning

A. In Teams of 3...
10 min AMRAP - Fast Sprint!
Rest 5:00, then repeat

Waterfall Style; 
P1, then P2, then P3; then go to next movement...

-Sprint 100m [P1, then P2, then P3 goes]
-8x Pull Up
-8x DB Hang Power Snatch
-5x Cal Bike 

F: Ring Row

Friday

Strength

A. Alternate Every 1:00 x 8:00
Min 1 - Handstand Push Ups
Min 2 - Ring Row @1010 [AMRAP-2]

F: 8x 2DB Seated Press @20X0 [build] + Ring Row
P: 5x Strict HSPU [can be broken up] + As Rx
S: 5x dHSPU + FE Ring Row w/ Weight vest

-For every HSPU rep you cannot do, perform 1 negative

Conditioning

Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Thursday

Strength

Ax4. 
A1. 500m Bike Sprint 
A2. 100ft Dual KB OH Carry

Rest as needed

Conditioning

B. Full Tabata at Each Station
Score is total reps...
Rest 1:00 after each full Tabata

1. Core 
F: Sit Up
P/S: V-Up

2. Airbike for Cal

3. Sandbag On shoulder Carry (1pt per 10ft)

4. Row for Cals

Wednesday

Strength

A. Alternate Every 1:00 x 12:00
Min 1 - 1.1x Power Clean - Build [Rest 10 sec between singles]
Min 2 - 1x Weighted Dip - Build to heavy single

F: As Rx + 2DB Floor Press to 5RM

Conditioning

B. 5 Rounds for Time:
-5x Power Snatch
-10x Burpees

F: Hang Power Snatch + 10x Burpee
P: 115/75
S: 155/105

Tuesday

Strength

A. Alternate Every 1:00 x 10:00
Min 1 - 3x 2 DB Strict Press (standing)
Min 2 - :20 Chin Over Bar Iso Hold

F: 5x Standing 2DB Press @21X1 + Assisted Chin Over Bar Hold
P: BNSP + :20 Cumulative /weighted if possible
S: BNSP + :20 CtB /weighted

Conditioning

B.15 min AMRAP:
Run 400m
-40x Sit Up
Run 200m
-20x DB Front Rack Lunge [10x /leg]
Run 100m
-10x HSPU

F: AMRAP: 100m Run + 20x Sit Up+ 100m Run + 20x bwt Lunge + 100m Run + 20x DB Push Press 
P: Kipping HSPU
S: Strict HPSU

Monday

Strength


A. Back Squat Every 2:30 x 15:00
Set 1 - 5 Reps @50%
Set 2 - 5 Reps @60%
Set 3 - 3 Reps @70%
Set 4 - 2 Reps @80%
Set 5 - 1 Rep @85%
Set 6 - 1 Rep @90%+

F: 4-5x Reps - moderate load - @31x1 tempo [working up in weight - short pause in bottom]

Conditioning

“Jackie”

For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups

F: Row 1k + 50x AirSquat + 30x Jumping Pull Ups [can also do 50x Light 2DB Thrusters]

Friday

Strength

A. 12 min Alternating EMOM
Min 1 - 3x SA Bent DB Row @21X2 tempo
Min 2 - 5x Push-ups 50x1
Min 3 - :30 Plank 

F: 5x SA BO Row @20X1 + 8-10x DB Floor Press

Conditioning

B. 3x:
3:00 - AMRAP
1:00 - Rest

Run 200m buy in: 
AMRAP in remaining time:
Set 1: DB Man Maker
Set 2: Wall Ball
Set 3: Push Ups

Thursday

Strength

Ax4
A1. 150m Ski (sprint)

A2. 100ft 2KB/DB OH Carry
*rest as needed

Conditioning

B. 20 min AMRAP:
-40 Mountain Climbers
-35x Double Unders
-20x Russian KB Swing
-100ft Single Arm Farmers Carry [switch arms as needed]
-35x Double Unders 
-20x Bumper Plate Sit Ups

F: 35x SIngle Unders + Sit-ups
P: As Rx - 25/10# plate + 53/35# - adjust up or down
S: As Rx - 45/25# plate + 70/53# or heavier

Wednesday

Strength

Ax5 
A1. Clean Complex - Build
-1x Clean extension 
-1x Hang power clean
Reset
-1x Power Clean

A2. 3x Weighted Push-up
Rest as needed

F: 5x Clean Grip DL + 5x Hang Power Clean + 2DB Floor Press x6-8 reps; 31x1 tempo

Conditioning

21-15-9 reps for time of:
• Clean 135/95
• Ring dips

F: 30-20-10 Power Clean + Push-up

Tuesday

Strength

Ax4
A1. 5x 2DB Strict Press
A2. Ring Row Iso Hold
*Rest as needed

Conditioning

B. Chipper [For Time]:
-800m Run
-50x Single Arm DB Push Press [alt arms as needed]
-40x Toes to Bar 
-30x DB Walking Lunge 

F: 600m Run + 40x 1DB Push Press + 40x Sit Up + 40x Bwt Lunges
P: 40/25

Monday

Strength

A. Back Squat
Every 2:30 x 15:00
-Back Squat 
Set 1 - 5 Reps @50%
Set 2 - 5 Reps @60%
Set 3 - 3 Reps @70%
Set 4 - 2 Reps @80%
Set 5 - 1 Rep @85%
Set 6 - 1 Rep @85-90%

F: 4-5x Reps - moderate load - @31x1 tempo [working up in weight - short pause in bottom]

Conditioning

B. 3 sets: 
:30 per station
1. Row for Cal
2. 2DB Hang Squat Clean
3. Strict Pull Up
*1:30 rest between rounds

F: Light or Goblet squat + Banded Strict Pull-up or Ring Row
P: 35/25 + Strict Pull-up
S: 50/35 + Strict Chest to Bar Pull Up

Saturday

Conditioning

A. 25 min AMRAP
Teams of 2:
-150m Row [Alt each round]
-40x Russian KB Swings [Split up while 1 person holds plank]
-30x Toes 2 Bar [While one person holds Bottom of squat]
-20x Burpee [1 person holds Hollow Rock]
-10x DB Man Maker [no hold]

Friday

Strength

A.15 min to find todays Heavy set of 3 Back Squat

F: Build to 5RM: 30x0 tempo 
P/S: Build to 3RM

Conditioning

B. 8 min AMRAP - Climbing ladder
1-2-3-4-5...ect
-Deadlift
-Hang Squat Clean
-Shoulder to Overhead
*100m Run after all 3 movements*

F: Unbroken Weight
P:115/75
S: 155/105

Wednesday

Strength

15 minutes to find a heavy set of 3 Push Press (from the rack)

F: 2DB x5 reps

Conditioning

B. 'Gusto'
3 Rounds for Time:
-200m Run
-20x DB Alt Arm DB Push Press [total reps]
-20x DB Front Rack Lunge [total steps]

F: 20x Light DB Push Press + 20x BWT Walking Lunge
P: 50/35
S: 70/50