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

Tuesday

Strength

In 18 minutes build to a Heavy Hang Squat clean in 8 sets. 

F: 3x Hang Power clean + 3x Front Squat; build

Conditioning

B. 12 Min AMRAP 
-40x Double Unders
-20x Wall Ball
-10x Toe to Bar

F: 40 single Unders + 15 Wall Balls + 15 Sit-ups
P: 20/14
S: Unbroken [density]

Monday

Strength

A. Clean Grip Deadlift 
Every 2:30 x 15:00
-Build to tough set of 3 REPS

F: Build to tough set of 5 reps @4010 tempo

Conditioning

B. For time:
-18/15x Cal Row
-15x Alternating DB Snatch
-12x Burpee Box Jump Over
-9x Alternating DB Snatch 
-6x Burpee Box Jump Over

F: Russian KBS + Burpee
P: 50/35, 24/20'

Saturday

Conditioning

"LumberJack 20"
In Teams of 2...
For Time:
-20x Deadlifts (275/185lbs)
-Run 400m[split up]

-20x KB swings 70/53#
-Run 400m [split up]

-20x Overhead Squats (115/75lbs)
-Run 400m [split up]

-20x Burpees
-Run 400m [split up]

-20x Strict Pullups 
-Run 400m [split up]

-20x Box jumps (24/20")
-Run 400m [split up]

-20x DB Squat Cleans (50/35lbs each)
-Run 400m [split up]
*400m Run split into 100m intervals
-Ex. P1 100, P2 100, P1 100, p2 100

F: Lighten loads + Russian KBS + KB Front Squat + Ring Row + BJ/Step Up + MB Clean

Friday

Strength

A. Back Squat - Wave loads 
5-4-3, 5-4-3 

F: Build to Heavy 5 reps w/good form at 20X1 tempo 
P: Build; to tough set of 3 - 2nd set of wave is heavier than first
S: Build; to tough set of 3 - 2nd set of wave is heavier than first
Ex. Based on 1rm - 60, 70, 80, 65, 75, 85%

Conditioning

B. 3 sets:
:45 on - :15 off
For total REPS

1. 2DB Devils Press
2. Box Jump/Step Down
3. Wall Ball

F: Light DB + Step Up or BJ + Light Wall Ball
P: 20/14# WB

Thursday

Strength

Ax3 
A1. 8x Prone Row 
A2. 15x Hollow Rock
A3. :20 Sandbag Gut Carry 
Rest as needed

Conditioning

B. Rowing
Row 1k For time
*rest as needed, then...
Row 500m for time
*Rest as needed, then...
Row 250m for time
*Rest as needed
Row 100m for time


Wednesday

Strength

Ax5
A1. 1x DB/KB Strict Press + 2x Push Press + 3x Push Jerk /arm [build]
A2. Pistol Practice
*Rest as needed

F: 1DB: 3x strict Press +3 Push Press + 5x KB Box Step Ups /leg
P: 5x Single Leg Step ups (pistol progression)
S: 5x Pistols /leg

Conditioning

B. 7 Min AMRAP
Rest 3 Mins, then REPEAT!
-100m Run 
-10x total 1DB Shoulder to overhead [alt arms as needed]
-10x Walking Lunge

Score each AMRAP individually
Goal is similar scores

F: Run + Walking Lunge + 10x Light DB Push Press
P: 50/35# 1DB + 1DB Front Rack Lunge
S: 70/50# 1DB + Single Arm OH Walking Lunge