Friday

Strength

Back Squat for wave load:
#1: 4 reps @75%
#2: 3 reps @80%
#3: 2 reps @85%
#4: 4 reps @80%
#5: 3 reps @85%
#6: 2 reps @90%

Conditioning

B. 3 minute, 2 minute, 1 minute;

3 min DB Man Maker
2 min Burpee
1 min Push Up

F: Light DB Manmaker + bodyweight bear crawl + 2DB Strict Press
P: Kipping HSPU/Strict Push Up
S: Strict HSPU

Friday

Strength

A.Every 3:00 x 15:00 (Build)
1x Hang Clean + 1x below knee Hang Clean + 1x Clean + 1xPush Press
1x Hang Clean + 1x Below Knee Hang Clean + 1x Clean + 1x Push Jerk
1x Hang Clean + 1x Below Knee Hang Clean + 1x Clean + 1x Split Jerk
*All to be performed UNBROKEN.

F: 2DB's 10x DL + 10x Hang Power Clean + 10x Push Press Build to moderate set; [partner up!]

Conditioning

Every 5 min
1. 30/25 Cal Bike
25 Lateral Over the Bar Burpees

2. 25/20 Cal Ski
50 Squats

3. 200m Run
25 Power Cleans
* Score is cumulative time of all 3 rounds

F: Light Barbell or DB
P: 95/65
S: 115/75

Thursday

Strength

A. Close Grip Bench Press
Every 2:00 x 12:00
Build to a tough set of 3 REPS

F: 2DB Bench Press 30x0 tempo

Conditioning

B. Alphabet Soup - 15 Min AMRAP

a. 100m Run
b. 50ft - Bear Crawl
c. 100m Farmer Carry
d. 10x 2DB Sit Up
e. 10/8 Cal Bike
*Rest :30 active b/t rounds
abcdef, bcdefa, etc, etc

Wednesday

Strength

A.Combined 3 attempts EACH
A1 HS Hold
A2 L-Sit

F: Wall HS Hold + Tuck Hold
P: Freestanding Hold + L-Sit
S: Freestanding IN PLACE + L-Sit

-Score is combined in total seconds

Conditioning

“Nicole”

AMRAP in 20 minutes of:
• 400m run
• Pull-ups (max reps)

F: 200m Run + Ring Row @1010 tempo; as soon as tempo is broken,

Monday

Strength

A. Snatch Grip Deadlift (18 min)
Build to tough set of 3 REPS

F: 8x Clean Grip DL @2020

Conditioning

B. High Effort!
-Row 20x Row for Cal
-20x Alt Arm DB Power Snatch [10x Each arm]
-20x Box Facing Burpee Box Jump Over

F: Row + Slam Ball + Burpee
P: 50/35# + 24/20"
S: 70/50# + 30/24"

Saturday

Strength

Team "Whitten"
In Teams of 2
While 1 Person Works, Person 2 must [X]...

5 Rounds For Time:
-22x KB Swings (53/35) [Plank]
-22x Box Jumps (24/20 in) [Hollow Hold]
-400m Run together
-22x Burpees [Wall Sit]
-22x Wall ball Shots (10/9 ft, 20/14#) [Hold 45/25# plate overhead]
*35 min Cap

Friday

Strength

A. Clean Complex
Every 2:00 x 10:00 - Build
-3x Hang Power Clean
-3x Front Squat
-3x Thruster

F: 5x 2DB Front Squat + 5x 2DB Push Press + 5x 2DB Thruster

Conditioning

B. 4 Sets - 12 Minutes Total
:20 on / :40 off - High Effort!

1. Hang Squat Clean
2. Handstand Push-up
3. Airbike

F: DB Goblet Squat + 2DB Seated Press + Airbike
P: 115/75

Thursday

Strength

Ax4
A1. 5x Close Grip Bench Press
A2. 5x Single Leg Crossbody Deadlift /leg
*Rest as needed

F: 10x 2DB Bench Press @3011 + Staggered Stance Suit Case DL

Conditioning

B. Full Tabata at Each Station...
:20 on / :10 off - Low Score
1. Ski for cals
2. Double Unders
3. Sit Ups

F: Single Unders or double under attempts

Tuesday

Strength

A. Back Squat
10 min to Warmup to 85% then...
Set 1 - 3 Reps @85%
Set 2 - 3 Reps @85%
Set 3 - AMRAP @85%
*Rest 2:00 b/t sets

F: 8-8-8 @30X1 across [after working up]

Conditioning

B. 8 Min AMRAP
Max Rep Unbroken Wall Ball
Every Break = 5 Push-ups

F: 10x Wall Ball + 5x Push Up - (AMRAP)
P: UB Wallball
S: UB Wallball + 5x Strict Ring Dip every break

Monday

Strength

Ax5 - Build
A1. 5x Snatch Grip Deadlift
*Rest :30
A2. 5x 2 Dumbbell Bent Over Row
*Rest 1:00

F: 10x Clean Grip DL @20X0 + 5x 2DB Bent Row @30X0

Conditioning

B. 1 Set - HIGH EFFORT
For Max Reps/Cals

1:00 on / 2:00 off
1. Row for Cals
2. DB Hang Power Snatch
3. Bike for Cals
4. Burpee Box Jump Over

F: Burpee
P: 50/35# + 24/20" BBJO
*Start at any station
Score is cals + reps combined

Saturday

Conditioning

"Goodell"
In Teams of 2 - Split up as needed

5 Rounds for Time:
-400m Run
-20x Wall Balls [20/14#]
-14x Kettlebell Swings [53/35#]
-38x Reps of "X" --> the movement below

Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups/Ring Row
Round 4: Alternating Lunges
Round 5: Burpees

Note: Run together

F: Adjust load down for WB/KBS +200m Run together

Friday

Strength

A. Clean Complex
Every 2:00 x 12:00
-1x Hang Squat Clean
-1x Front Squat
-1x Thruster
-1x Push press

F: 3x 2DB Front Squat + 3x Thruster + 3x Push Press

Conditioning

B. 8 Min AMRAP:
-6x Hang Power Clean
-6x Front Rack Lunge
-30x Double Unders

F: 10x Russian KBS + 10x KB Lunge total + 50x Single Unders
P: 95/65
S: 135/95 + Unbroken Dubs

Wednesday

Strength

A. Alt Every 1:00 x 8:00
Min 1 - Pull Up Complex
Min 2 - 15x Hollow Rock

F: 5x Slow Eccentric Pull Ups [jump up]
P: 3x kipping Pull-up + 3 Kipping CTB
S: 5x Strict Pull Up + 3 Kipping CTB

Conditioning

5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65

F: 2 DB Front Squat

Tuesday

Strength

A. Back Squat
Warm up as needed, then...
Set 1 - 5 Reps @80%
Set 2 - 5 Reps @80%
Set 3 - AMRAP @80%

F: 10-10-10 @30X1 tempo
*note Set 3 reps in sugarwod

Conditioning

B. 3 Sets:
:45 on / :15 Off [to rotate]
Score is max reps

1. Hang Squat Clean
2. UB Push
3. AB for Cals

F: KB Front Squat + Push Ups or floor press + AB
P: 95/65#
S: 135/95# + Ring Dip

Monday

Strength

Ax4
A1. 6x Snatch Grip Romanian Deadlift @2020
A2. 5x Seesaw DB Bent Over Row /arm
*rest as needed [Building]

F: 12x Clean Grip DL @2020 + 8x Alt Seesaw Row /arm

Conditioning

B. 4 Sets - 12:00 Total:
:20 Each at HIGH EFFORT...
-Row for Cals
-Alt DB Power Snatch
-Lateral Burpee Box Jump Over
Rest 2:00

F: Light DB
P: 50/35#
S: 70/55#

*Notes:
-Scale load DOWN if you cannot go unbroken for :20
-Score is total cals + reps
-Push hard & earn the pain cave!