Wednesday

Strength

3x5
Power Snatch
*Today's goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.

Conditioning

11-9-7-5
Power Snatch
Bar Muscle-Up
-15:00 Hard Cap-

Level 1: Light Dumbbells or Barbell + Banded Pull-up
Level 2: 95/65 + CTB Pull-up
Level 3: 135/95 + Bar Muscle Up

Tuesday

Conditioning

EMOM x 24 MINUTES
MIN 1 - 3 Front Squats (Athlete Choice, Heavy From Floor or Rack)
MIN 2 - 12/10 Cal Bike
MIN 3 - 5 Strict Pull-ups
MIN 4 - :45 Static Hold (Athlete Choice**)

**Options for Static Hold... Hollow Hold, Superman Hold, Plank Hold, L-SitWall-SitTuck Hold, Bar Hang, Ring Support Hold, Bottom Dip Hold, KB Front Rack Hold

Level 1: Goblet Squat + 10 Ring Row
Level 2: As Written
Level 3: CTB Stict Pull-up

Monday

Strength

ON A 12:00 RUNNING CLOCK... Establish 10RM Push Press*

*2 attempts to find a 10RM

Conditioning

EVERY 4:00 x 3 SETS
15 Burpee Over Bar (lateral)
20 Push Press
30 Box Jump 20"

Optional Finisher
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set! (record the time for this set in notes)

Level 1: Light Barbell or Dumbbells + Step Ups
Level 2: 75/55
Level 3: 115/75

Sunday

Conditioning

AMRAP 10 MINUTES
Max Bench Press (135/95)|(95/65)

-Rest 3:00-

AMRAP x 10 MINUTES
100m Sprints

-Rest 3:00-

AMRAP x 10 MINUTES
Max DB "Lungesters" (40/30)|(30/20)**
**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge
Right + 1 Thruster

*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and perform 10 Burpees.

Saturday

Conditoning

Team Filthy Fifty

Teams of 2
25 min AMRAP
50 Box Jump (24)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)
50 Barbell Good Mornings
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Level 1: Low box + 35/15 + 14/10

Thursday

Conditioning

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 10 Double Unders + 5 Double DB Snatch (light)
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 5 Med Ball Hang Squat Clean +
5 Med Ball Strict Press
MIN 2 -- Row or Bike, Moderate Effort

Finisher

FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching

Wednesday

Strength

5x3
Power Clean*
*Today's goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Conditioning

Eliza-Plus

27-21-15-9
Power Clean
Ring Dip or HR Push-up
*15 min Cap

Level 1 Dumbbell Power Clean + 15-12-9-6 Knee or HR Push-up
Level 2: 95/65 + HR Push-up
Level 3: 135/95 + Ring Dip

Tuesday

Conditioning

AMRAP x 20 MINUTES

400m Row/Ski*
15 Up-Downs
10 Strict Pull-ups
*Row/Ski increases 50m every round (400, 450, 500....
Reset the rower before the start of each round.

Level 1: 250m + Banded Pull-ups
Level 2/3: As Written

Finisher

FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell
*Each exercise is 1:30 on one side and 1:30 on
opposite.

Monday

Strength

ON A 15:00 RUNNING CLOCK...
Establish 10RM Front Squat

Conditioning

20 Front Squat
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat
-16:00 Time Cap

Level 1: 95/65
Level 2: 135/95
Level 3: 185/125

Sunday

Conditioning

800m Run
13 HSPU
13 DB Muscle Clean
13 Box Jumps
400m Run
13 HSPU
13 DB Muscle Clean
13 Box Jumps
200m Run
13 HSPU
13 DB Muscle Clean
13 Box Jumps
*Sumo stance for DB Muscle Clean

Level 1 Seated DB Press + Light DB + Box Step up
Level 2 Kipping HSPU + 50/35 + 24/20
Level 3 Strict HSPU + 50/35 + 30/24

Cool Down

Saturday

Conditioning

1. AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)

2. AMRAP x 3 MINUTES
Up-Down + Pull-Up*
*1 Up-Down + 1 Pull-up = 1 Rep

3. AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)
*Rest 3:00 b/t Sets

Level 1 Light KB/DB + Up down/Jumping Pull-up
Level 2 53/35, 50/35
Level 3 70/53, 70/50

Cool Down

3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*

Thursday

Strength

4 SETS NOT FOR TIME (22 min)
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups
Max Unbroken Strict Dips***
-Rest as Needed Between Sets-

Level 1 Bench Dips
Level 2 Matador Dips
Level 3 Ring Dips

Conditioning

IN TEAMS OF 2
ON A 10:00 RUNNING CLOCK...
Max Cal Bike
*Partner 1 works while partner rests. Alternate partners as needed.

Tuesday

Strength

A. EVERY 1:30 FOR 6 SETS
2 Touch and Go Power Snatch
*Build to a moderate-heavy double in sets 1-3 then
use same weight across for final 3 sets

Conditioning

B. AMRAP x 16 MINUTES
3 Power Snatch
Toe 2 Bar
Strict Pull-ups
Toe 2 Bar

Level 1 Hang DB Snatch (per arm) + 4 Hanging Knee Raise + 4 Ring Row + 4 Sit-ups
Level 2 95/65 + 4-4-4
Level 3 135/95 + 6-6-6

Monday

Strength

A. Alternating EMOM x 8 MINUTES
MIN 1 - 3-5 Box Jumps (no higher than 30")
MIN 2 - 2-3 Wall Walks

Conditioning

B. 3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20")
20 Wall Balls
*Max Deadlifts
*score is deaadllift reps


Level 1 Step ups + Light Wall Ball + Light Deadlift
Level 2 185/125
Level 3 275/185

Sunday

Conditioning

AMRAP 14 min
Row
21 Air Squats
15 S2OH
-Rest 3 min_
AMRAP 3 min
Burpee to target (about 6 inches above reach)

Level 1 2 min of Rowing + Light Barbell (unbroken weight)
Level 2 500m + 65/45
Level 3 500m + 95/65

Finisher

Not for time
2-4-6-8-10-8-6-4-2
Dumbbell Double Bicep Curl
Dumbbell Double Bent Over Row
*Both arms move at same time for both movements
*Find a challenging unbroken load use same DB for both movements.

Friday

Strength

A1. Deadlift - Build
Set 1 - 10x Reps @50%,
Set 2 - 8-10x Reps 60%
Set 3 - 5-7x Reps 70%,
Set 4 - 3-5x Reps 80%
Set 5 - 3x Reps @85%

A2. AMRAP -2 (stop a few reps short of failure)
F/P: 2 DB Seated Strict Press
S: Strict HSPU
*Rest as needed

Conditioning

CF Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
• 30 Double-unders
• 15 Power snatches

F: 30 Single Unders + DB Power Snatch
P: 75/55

Thursday

Strength

Ax4 12 min
A1. 16x DB See Saw Torso Row - Alt arms [16x total]
A2. 8x CrossBody Split Squat - L, then R
*Rest as needed

F: 8x DB Split Stance Squat - L, then R

Conditioning

B. 3 Sets:
5:00 AMRAP (2 min rest)

-100m Farmers Walk [50m L/50m R]
-20x Bumper Plate Sit Ups
-15x Box Jump/Step Down
-10x Burpee
-150m/125m Row