For time with a partner:
Run 400m together
100 alt. db snatches (50/35lb)
400m run together
100 wallballs (20/14lb)
400m run together
100 jumping lunges
400m run together
100 American kb swings (70/53lb)
400m run together
8 strict press + 8/side bent over kb rows (controlled tempo)
21 thrusters (95/65lb) - 21 bar facing burpees - 21 toes to bar
Rest 2 minutes
15 thrusters - 15 bar facing burpees - 15 toes to bar
Rest 90 seconds
12 thrusters - 12 bar facing burpees - 12 toes to bar
Rest 1 minute
9 thrusters - 9 bar facing burpees - 9 toes to bar
5 reset deadlifts + 5-10 ring or bar dips
*Start 1st set at 275/185lb, 225/155lb, or 185/135lb and build each round as form allows
8-10 tempo push-ups (1111) + 16 db front rack walking lunges (2x50/35lb)
60 second weighted plank
30 seconds abmat situps
30 second supine leg raise plus hip thrust
Rest 1 minute after each round
1) 5 strict pull-ups or strict CTB pull-ups with 1 sec pause in hang
2) 10 bandy lat pull downs with 1 sec pause at hips
3) 5 kipping pull-ups or CTB pull-ups or bar muscle ups
250m/225m row
*Try to keep all row intervals within 3 seconds of each other
1 Hip snatch + 1 hang snatch
*Build in weight as form allows sets 1-4. Stay at the same moderately challenging weight for sets 5-8.
600m run
Then 21-15-9:
Power snatch (95/65lb) (modify to 75/55lb)
Box jump over (24/20")
Rest 1 minute, then...
50 burpees to 6" target above reach
*18 minute time cap
First 4 reps tempo 3 seconds down-3 seconds up. Next 4 reps no tempo.
Superset with 30 second handstand hold or handstand walk practice.
50 double unders
15 1 1/4 air squats
50m full grip db front rack carry (2x50/35lb)
15 db STOH
For time:
100/80 calorie row
100 lateral hops over erg
Then 4 rounds each I-go-you-go style:
8 pushups - 8 hang power clean and jerks (95/65lb, Rx+ 115/75lb) - 8 pullups
Then 4 rounds each I-go-you-go style:
8 pushups - 8 front rack lunges - 8 toes to bar
Then 100/80 calorie row
100 lateral hops over erg
*40 minute time cap
**Partners split up row and lateral hops as desired. For mixed partners row 90 cals. On I-go-you-go rounds, 1 partner completes entire round of 8-8-8 while other partner rests. Repeat until 8 rounds total of each triplet are completed.
6 touch and go library deadlifts
30-45 second handstand hold
20 kb plank drag throughs
60 Russian kb swings (53/35lb)
50 goblet squats
40 burpees
Run 800m
40 burpees
50 goblet squats
60 Russian kb swings
*20 minute time cap
1) Row/Bike/Ski erg @ 70-75% effort
2) AMRAP of:
12 alt. lunges bear-hugging wallball
1 wall walk
12 wallballs (20/14lb)
1 wall walk
12 abmat sit-ups with wallball
*Modify wall walks to 1 inchworm + 2 pushups+ inchworm back to standing
Then drop to 75% of heavy double and do 2 sets of 5
*25 minute time cap
Run 200m + 10 burpee box jumps (24/20”)
*Rest 1 minute after each round
**15 minute time cap
2 drop and reset squat cleans
7/side db/kb arnolds press
7/side single leg RDLs (holding both dbs or kbs at side)
5 tempo toes to bar (3 second descent)
*Start around 70% of 1RM clean and ascend in weight each round as form allows
1) 7-9 unbroken touch and go power clean and jerks (115/75)
2) 35 DU or 30 secs DU practice
1) 20 second bottom of ring dip hold (modify to bottom of push-up hold)
2) 5 pausing strict pull-ups (Rx+: 4-6 strict pull-ups + 4-6 kipping CTB)
3) 4-8 strict HSPU (Rx+: 4-6 strict HSPU + 4-6 kipping HSPU)
12/9 calorie row
12 OH squats (95/65lb)
12 hand release push-ups
I-go-you-go for 4 rounds each (8 total):
Run 200m + 8 clusters (135/95lb)
Then I-go-you-go for 4 rounds each:
8 CTB pull-ups + Run 200m
*35 minute time cap
**One person completes an entire round while their partner rests, then switch
***A cluster is a squat clean into a thruster (reps can be performed in quick singles or small touch and go sets)
8 touch and go library deadlifts (building each round as form allows)
45 second weighted elbow plank
20 second chin over bar hold
3 toes to bar - 3 burpee box jump over (24/20”)
6 toes to bar - 6 burpee box jump overs
9 toes to bar - 9 burpee box jump overs
12 toes to bar - 12 burpee box jump overs …etc etc. (continue ascending by 3 reps until time is up)
1) 100m kb farmers carry then Row @75% effort in remaining time (2x53/35lb)
2) Run 800m @ 75% effort
3) AMRAP 10 alt. pistols + 10 kb sumo deadlift high pulls (53/35lb) + 10 hand release pushups
*Scaling options:
Goblet reverse lunges instead of pistols
600m run if you can't run 800m comfortably under 5 minutes
Then drop to 70% of heavy 3 and do 2 max sets aiming for 8-12 reps
*25 minute time cap
8 lateral burpees over db
16 air squats
8 db clean + split jerks (50/35lb) (4/side)
16 air squats
8 lateral burpees over db
*Rx+: 10-20-10-20-10 rep scheme
**Scaled rep scheme if not getting at least 60 sec rest in round 1: 6-12-6-12-6
2-3 drop & reset squat snatches (building)
6 per side heavy single arm db push press (1 sec pause at top, slow lower)
6 strict CTB pullups (band as needed)
6/side db suitcase box step ups *Perform all reps on one side before switching
1) 8-10 unbroken hang power snatches (95/65lb) or (75/55lb)
2) 30-50 double unders
1) 20 second ring support hold
2) 4-8 strict HSPU *Modify to plate riser or box or pike pushups
*Rx+: 4-6 strict HSPU + 4-6 kipping HSPU
Buy in: 1000m row
Then 3 rounds of:
21 wallballs (20/14lb)
15 lateral hops over bar
9 power cleans (135/95lb) Rx+ (155/105lb)
Buy out: 1000m row
*22 minute time cap
Run 400m together
150 double unders (mod: 250 single unders)
70 power snatches (75/55lb)
20 burpees over partner in elbow plank
Run 400m together
150 double unders
70 Russian kb swings (53/35lb)
20 burpees over partner in plank
Run 400m with wallball
150 double unders
70 single arm kb push press
20 burpees over partner in plank
*35 minute time cap
*Partners run together. On double unders and snatches, one partner works while the other rests. On burpees, one partner holds elbow plank while other partner does lateral burpees over them, switching off as desired.
10 unbroken touch and go library deadlifts*
30-45 second handstand hold
16-20 single leg alt. V-ups (sometimes called happy stars)
*Library deadlifts imply a very soft/silent touch to the ground each rep, as if you were deadlifting in a library
*Use the first round as a warm-up round for the deadlifts and then build in weight as form allows
8/side single arm db thrusters (50/35lb)
8 pull-ups
16 lateral hops over db
5 minute AMRAP: Row/Bike/Ski-erg @ 70-75% effort
5 minute AMRAP: Alt. turkish get ups (44-53lb/26-35lb)
5 minute AMRAP: Row/Bike/Ski-erg @ 70-75%
5 minute AMRAP: wall walks
5 minute AMRAP: Row/Bike/Ski-erg @ 70-75%
5 minute AMRAP: burpees
5 minute AMRAP: Row/Bike/Ski-erg @ 70-75%
*This is a continuous 35 minute piece. Find a steady pace on each movement that you can maintain.
**Wall walk scale: inchworm out to plank + 6 shoulder taps + inchworm back to standing
Then drop to 70% of heavy 3 and do 2 max sets aiming for 9-12 reps
*25 minute time cap
**As you work up to your heavy 3, do not do 3 reps at every single weight. Also, we will do heavy triples for 2 more weeks so leave a little in the tank for the next two weeks.
40 alt. db snatches (50/35lb)
30 box jumps (24/20”)
20 pushups
Rest 2 minutes
Then 5 rounds for time of:
8 alt db snatches
6 box jumps
4 pushups
*13 minute time cap
3 drop and reset power clean + push jerks
7/side db/kb seesaw press
7/side db/kb front foot elevated reverse lunges (stand on 45 or 25lb plate)
7 strict toes to bar or strict knees to chest
*Start at 135/95lb, 155/105lb or 185/125lb and build in weight each round as form allows
1) 10-12 unbroken touch and go power cleans (95-135lb/65-95lb)
2) rest
1) 20 second bottom of ring dip hold *Sub bottom of push-up hold with chest only touching ground
2) 5 pausing strict pullups (1 sec pause with chin over bar)
3) 4-8 strict HSPU *Modify to plate riser or box or pike pushups
*Rx+: 5 pausing strict pullups + 5 kipping/butterfly pull-ups
Run 400m
15 overhead squats (95/65lb)
12 double db box step overs (50lb/35lb to 24/20” box)
9 burpees
*18 minute time cap
2 rounds with a partner for time:
50 air squats
10 synchronized bar facing burpees
50 pull-ups
10 synchronized bar facing burpees
50 deadlifts (135/95lb)
10 synchronized bar facing burpees
50 STOH
10 synchronized bar facing burpees
50 air squats
*30 minute time cap
*For 50 rep movements, partners split up reps as desired, while one partner rests
**Going into round 2 partners will do 50 air squats directly into another 50 air squats
***On synchronized bar facing burpees, you can not stand up from the burpee until both partners’ chests are touching the ground. If someone is slower, the faster partner needs to wait on the ground until their partner gets their chest to the ground. Then they can both stand up and jump over the barbell.
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
1) 12 db suitcase deadlifts (50/35lb) R arm
9 db hang power cleans R arm
6 db push press R arm
12 db suitcase deadlifts L arm
9 db hang power cleans L arm
6 db push press L arm
Then Bike/Row/Ski-erg @70-75% effort in remaining time
2) Run 800m @ 70-75% effort
*This is intended to be a steady aerobic piece. Heart rate should never be spiking too high. Work at a pace that you can maintain for 30 minutes straight. If you can’t comfortably run an 800m in 5 minutes, reduce the run to 600m.
30-20-10
PVC pipe sit-ups
Kb plank drag throughs
*After each round perform 30 second side plank/side
Then drop to 70% of heavy 5 and do 2 max sets aiming for 10-14 reps
*25 minute time cap
*To progress from last week, either try to go slightly heavier on the set of 5, or if you do the same weight, try to do 1-2 more reps on each back off set compared to last week
30/22 cal row
45 double unders
15 American kb swings (53/35lb) (Rx+: heavier kb, must stay unbroken)
*If not finishing by 3:00 minutes, reduce row cals to 26/18 or as needed. Reduce double under reps if those are taking more than 35 seconds.
3 drop & reset (squat) snatches (building in weight)
6 strict CTB pullups *Band as needed
10 db renegade row pushups
14 jumping db goblet lunges
*Start at 115/75lb, 135/95lb or 155/105lb and build from there as form allows
1) 8-12 unbroken touch and go power snatches (95/65lb or 75/55lb)
2) Rest
1) 20 second ring support hold
2) 4-8 strict HSPU *Modify to riser, box or pike push-ups
4 front squats (135/95lb)
6 burpees over bar
8 toes to bar
100m run
*20 minute time cap
**Scaling options for ttb:
6 toes to bar
Kipping heels above hips
V-ups
For time with a partner:
Run 400m together
120 double unders *Non-working partner must be performing tuck hollow hold
100 pushups *Non-working partner must hold plank
Run 400m together
80 farmers carry walking lunges (2x50/35lb) *Non-working partner must hang from rig
Run 400m together
100 box jump overs (24/20”) *Non-working partner must hold wallsit
120 double unders *Non-working partner must hold tuck hollow hold
Run 400m together
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
5 minute AMRAP: Row/Bike/Ski erg @ 70-75% effort
5 minute AMRAP: 10 alt. box step ups (24/20”) + 10 alt. db snatches (50/35lb)
5 minute AMRAP: Row/Bike/Ski erg @ 70-75% effort
5 minute AMRAP: 15 abmat situps + 10 single db FR lunges
5 minute AMRAP: Row/Bike/Ski erg @ 70-75% effort
5 minute AMRAP: 10 alt. box step ups + 10 alt. db snatches
5 minute AMRAP: Row/Bike/Ski erg @ 70-75% effort
*35 minutes total
Then drop to 70% of heavy 5 and do 2 max sets aiming for 10-14 reps
*25 minute time cap
*Try to go a little heavier than last week
Buy in with 3 rounds of 8 double hop bar over burpees + 6 push press (135/95lb)
In remaining time max wallballs (20/14lb)
Rest 3 minutes
Buy in with 3 rounds of 5 push press + 15 wallballs
In remaining time max double hop bar over burpees
*Modify to 115/75lb or 95/65lb or something you can push press unbroken each round
5 touch and go power clean and jerks (building in weight each round as form allows)
10 db Arnold press (2x35-50lb/2x25-35lb)
5/side db tempo Bulgarian split squat (hold only one of your dbs or both dbs, athletes choice)
5 strict tempo toes to bar
*3 second eccentrics on tempo movements
1) 1 squat clean and jerk
2) 35-50 double unders or 30 seconds practice
*Suggestion: start at 135/95lb, 155/105lb or 185/135lb and build from there
*Athlete can choose between push jerk or split jerk for EMOM
1) 20 second bottom of ring dip hold (modify to bottom of push-up hold, only chest touching ground)
2) 5 strict pull-ups with 2 sec pause in hang *Rx+: Strict CTB
3) 5-10 strict HSPU *Mod: Box/Pike Pushups
Run 200m
30 air squats
20 American kb swings (53/35lb)
10 kipping pull-ups Rx+: CTB
*20 minute time cap
600m run together
Then 2 rounds of:
30 kipping pull-ups
30 burpee box jumps (24/20”)
30 strict pull-ups (mod: ring rows)
Then 600m run together
Then 2 rounds of:
60 wallballs (20/14lb)
60 double unders
60 single db overhead lunges (50/35lb) Rx+ (60/40lb)
*Except for runs, one person works while the other person rests, splitting up total reps as desired
*35 minute time cap
14 minute AMRAP:
60 Calorie Row
50 Toes-to-Bar
40 Wall Balls (20/14 lb)
30 Cleans (135/95 lb)
20 Ring Muscle-Ups
20 supine windshield wipers
1 minute weighted elbow plank
20 banded bicep curls
20 banded tricep extensions (hang band from pull-up bar)
1) 100m db suitcase carry (50+/35+) + row @70-75% in remaining time
2) 3 rounds of: 8 hand release pushups & 12 russian kb swings (53/35lb) + assault bike/bike erg/ski erg/row @70-75% in remaining time
3) Run 800m @ 70-75% effort (reduce run to 600m if can’t easily run it in under 5 minutes)
Then drop to 70% of heavy 5 and do 2 max rep sets aiming for 10-14 reps
*25 minute time cap
30 alt. db hang clean and jerks (50/35lb) Rx+ (60/40lb)
30 box jump overs (24/20”)
Max db facing burpees in time remaining
Rest 3 minutes
30 db facing burpees
30 box jump overs
Max alt. db hang clean and jerks in time remaining
5 touch and go power snatches (building in weight each round )
10 seated db press
10 db farmers carry forward/reverse lunges (5/side)
5 strict pullups Rx+: Strict chest to bar or 2-3 strict ring MU
1) 1 squat snatch
2) 35-60 double unders or 30-40 seconds double under practice
1) 20-30 second ring support hold *Mod: bar dip support hold
2) 4-8 strict HSPU *Mod: Box/Pike Push-ups
Run 400m
13 Thrusters (95/65lb)
13 Toes to bar
13 hang power cleans
*22 minute time cap
With a partner complete:
2000m row. Non-working partner must perform double kb front rack hold (53/35lb) in order for reps to count.
100 burpee pull-ups. Non-working partner must perform double kb farmers carry hold in order for reps to count.
50 db bench press (50/35lb). Non-working partner must perform handstand hold in order for reps to count.
*One person works at a time to accumulate total reps. Non-working partner is performing a static hold. Switch whenever desired.
8-10 strict press off the rack
30 second plank hold directly into 10 kb plank drag throughs
5/side side plank reach throughs
15 minute AMRAP of:
3 wall walks
12 alt. db snatches (50/35lb)
15 box jump overs (24/20”)
1) 7-15 kipping toes to bar
2) 5/side split stance double kb/db RDLs
3) 6 strict toes to bar
4) 8-10 double kb/db box step overs
1) Run 200m + AMRAP in remaining time 14 air squats - 7 STOH (135/95lb) - 14 lateral bar hops
2) Run 400m + max alt. db devils press in remaining time (50/35lb) Rx+ (60/40lb)
3 touch + go squat cleans
1 power clean w/2 sec pause at knee
50/40 calorie row
40 deadlifts (155/105lb)
30 strict abmat situps
20 burpees to 6" target above reach
Superset with 5 tempo strict pull-ups (1 sec pause at top, 3 second negative) + 8-10 tempo pushups (3 second negative, 1 sec pause at bottom, chest touching ground)
*Modify to jumping pull-up with 3 second negative
150 wallballs for time
Rx: 20/14lb to 10/9 ft target
*12 minute time cap
Complete 3 rounds each of:
Partner A rows 500m while Partner B does 5 heavy squat cleans (185/125lb) Rx+ (205/155lb)
When both are finished, switch.
Once each partner has rowed 3 times and cleaned 3 times then…
Run 400m together
Then complete 3 rounds each of:
Partner A rows 500m while Partner B does 20 toes to bar (Rx+: 25 reps)
When both are finished, switch.
Once each partner has rowed 3 times and done toes to bar 3 times then…
Run 400m together
*40 minute time cap
15 banded good mornings
10 banded straight arm lat pulldowns
10 banded tricep extensions
5 palloff presses per side
@minute 0 (Bodyweight Chipper):
80 box jump overs (24/20”)
60 bar facing burpees
40 pull ups
20 alt. pistols
@minute 12 (Barbell Chipper):
20 Overhead squats (115/75lb)
40 front rack lunges
60 hang power cleans
80 deadlifts
*24 minute time cap
*Scaled division: step overs allowed, ring rows instead of pull-ups, air squats instead of pistols, 95/65lb
1) 1 split jerk from the rack
2) 6-10 strict pull-ups or 5 false grip ring pull-ups
3) 8/side single leg elevated glute bridges
4) rest
5 minute transition then...
1) 6/side single arm heavy db push press, one sec pause at top of each rep
2) 10 ring rows controlled tempo
3) 8 Romanian Deadlifts
1) Run 400m + in remaining time: AMRAP 7 thrusters (95/65lb) - 7 burpees
2) Run 400m + in reaming time: AMRAP 8 alt. db snatches (50/35lb) - 8 abmat situps
*Ascend in weight as form allows
1 snatch w/2 sec pause at knee
40 double unders
4 wall walks
20 Russian kb swings (53/35lb)
2 wall walks
Superset with 12 db bench press + 12 (6/side) db renegade rows
*30 minute time cap
*20/14lb to 10/9ft target
*10 minute time cap
I-go-you-go 3 rounds each (6 total):
Run 200m - 10 hand release push ups - 10 burpees to 6” target above reach
Then...
I-go-you-go 3 rounds each:
50m double kb farmer carry-50m double kb front rack carry (53/35lb)
Then...
I-go-you-go 3 rounds each:
Run 200m - 10 double kb front squats - 10 double kb front rack lunges
Buy out:
300 double unders
*switch off whenever desired
*40 minute time cap
For time or reps completed:
30 box jumps - 15 clean & jerks (95/65lb)
30 box jumps - 15 clean & jerks (135/85lb)
30 box jumps - 10 clean and jerks (185/115lb)
30 alt. pistols - 10 clean and jerks (225/145lb)
30 alt. pistols - 5 clean and jerks (275/175lb)
30 alt. pistols - 5 clean and jerks (315/205lb)
*24/20’ box
*20 minute time cap
**Step-ups were allowed for both Rx and scaled division
Official scaled version:
Medball box step-ups (20/14lb) to (24/20”) instead of pistols.
15 @ 65/35lb
15 @ 95/55lb
10 @ 115/75lb
10 @ 135/95lb
5 @ 155/115lb
5 @ 185/135lb
1) 2 split jerks from the rack
2) 5-10 strict toes to bar
3) max double unders (or practice)
4) rest
5 minute transition then...
1) 7-15 kipping toes to bar
2) 5/side single leg db/kb RDLs
3) 8 wide stance barbell good mornings
*11 minute time cap
1) Run 400m + max push press (115/75lb) in remaining time
2) Run 400 + max box jump overs (24/20") in remaining time
3) Run 400m + max hang power snatch in remaining time
*Build in weight as form allows
20 calorie row - 15 lateral burpee over erg - 20 goblet squat (53/35lb) - 15 pull-up
*Scaled Modification: regular burpees and jumping pull-ups
Superset with 8 weighted pushups directly into 8 unweighted pushups + 8 double db bent over rows directly into 8 ring rows
*Pushup Mod: Regular pushups to assisted push-ups (banded or hands on bench/box)
*8 minute time cap
800m run
30 box jumps (24/20") (jump up, step down)
30 abmat sit-ups
30 alt. db hang snatch (50/35lb)
*40 minute time cap
5 tempo strict toes to bar (3 seconds up, 3 seconds down)*
30 second hollow hold
40 second elbow plank hold
15-20 V-ups
*Scale to tempo knees to chest
Every 90 seconds for 4 rounds:
2 power cleans - 2 front squats - 2 push jerks
*Build to working weight by end of 4 rounds
EMOM for as long as possible
3 power cleans - 3 front squats - 3 push jerks
Rx: 185/135lb
*20 minute time cap
Modify to: 155/105lb, 135/95lb, 115/75lb, 95/65lb
*Once you can no longer complete all 9 reps in the minute, your workout is over. Longest you can go for is 20 minutes.
*If you don’t make it to at least minute 10, drop the weight, rest 2 minutes and then jump back in again and go until you get out again or until the time cap.
1) 2 split jerks from rack
2) 7-15 kipping pull-ups or 3-6 bar or ring MU
3) 6-8/side box step downs
4) rest
5 minute transition then...
1) 12-14 db seesaw press
2) 5-10 strict pull-ups
3) 8 Romanian deadlifts (athletes weight of choice)
1) Max calorie row
2) Buy in:
16 American kb swings (53/35lb)
32 double unders
16 abmat situps
32 double unders
Then max burpees in remaining time
Rx+: Toes to bar instead of abmat sit-ups
3 touch and go power snatches
*Build in weight as form allows
1 power snatch + 1 overhead squat
Overhead squat (115/75lb)(Rx+ 135/95lb)
Burpee box jump overs (24/20")
*12 minute time cap
Superset working sets with 10 weighted pushups + 8/side controlled db rows
20-15-10 20-15-10 15-10-10
- Rest as needed after each set to complete them unbroken.
- 6 burpee penalty for any broken set (perform after all wallballs are complete).
*10 minute time cap
25 minute partner ascending ladder:
2 burpees - 2 American kb swings - 2 cal row each
4 burpees - 4 American kb swings - 4 cal row each
6 burpees - 6 American kb swings - 6 cal row each
8-8-8, 10-10-10, etc etc.
*kb: (53/35lb)
At minute 25 : 800m farmers carry buyout (53/35lb)
Partners must switch off every 100m
*35 minute time cap
**Workout flow:
One partner completes a full round of the triplet while the other partner rests. Partner A will complete the round of 2, then Partner B will complete the round of 2. Then Partner A will complete the round of 4, then Partner B will complete the round of 4. Keep increasing reps by 2 each round until time is up. Both partners complete each round before adding two more reps.
As soon as 25 minutes is up, move on to the farmers carry. Partner A will farmers carry 100m, then partner B will farmers carry 100m, switching off until 800 total meters is complete.
Run 800M
50 air squats
40 box jumps (24/20")
30 power snatch (75/55lb)
20 chest to bar pull-ups
10 wall walks
20 chest to bar pull-ups
30 power snatch
40 box jumps
50 air squats
Run 800M
*40 minute time cap
1) 3 split jerks from the rack
2) 5-10 strict toes to bar (Rx+: L-sit toes to bar)
3) 6/side db box step ups (20')
4) rest
5 minute transition
1) 10 strict press
2) 10-15 kipping toes to bar
3) 14 db/kb farmers carry walking lunges
4) rest
1st 4 rounds: Max calorie row
2nd 4 rounds: AMRAP: 8 burpees - 8 alt. db hang clean and jerks (50/35lb) - 8 air squats
1 hang squat clean (top of knee)
*Find a heavy single hang clean for the day
9 deadlifts (225/155lb) - 35 double unders
Then buyout: 200m plate carry (45/25lb)
*10 minute time cap
*Modify DU to 35 single unders + 10 lateral hops over bar
20 V ups + 45 second weighted plank
Rest 1 minute.
20 kb plank drag throughs + 30 second hollow hold
Rest 1 minute.
Repeat.
A) Testing: Find a 1RM front squat in 20 minutes
B) Every 75 seconds for 8 rounds (4 each) alternate between:
1) 8/side kb gorilla rows
2) 5-8 strict tempo chinups (1 second pause at top of chinup, one second pause hanging at bottom)
C) For time:
105 Wallballs in 7 sets of 15
*Rest as needed between sets to keep unbroken sets of 15
*7 burpee penalty for any set that you break before 15 reps. Perform penalty burpees after completion of all 105 wallballs.
*8 minute time cap
3 rounds for time (splits reps as desired):
Run 800m (together)
40 single db OH walking lunges (50/35lb) (Rx+ 70/50lb)
40 slam balls (30-40/20-30lbs)
40 toes to bar
*40 minute time cap
10 strict press
10 tempo ring rows (pause at top, slow lower, pause at bottom)
Unbroken set of: 9 double db deadlifts + 25m farmers carry + 9 db deadlifts + 25m farmers carry (50/35lbs)
*Rest 1-2 minutes after each round
7 minutes of burpees to a 6" target above reach
1) 3 split jerks from the rack
2) 6-10 strict pull-ups or 4-5 slow negatives (jump to top)
3) max double unders or double under practice
4) rest
5 minute transition, then...
1) 12 back rack lunges
2) 5-15 kipping pull-ups (Rx+ chest to bar)
3) 12 good mornings
4) rest
1) Max calorie row
2) AMRAP 8 alt. db snatch (50/35lb) - 8 pushups - 8 box jump overs (24/20")
1 hang snatch (top of knee)
*Goal is to find a heavy single hang snatch for the day
10 power cleans (95/65lb)
20 air squats
10 hang squat snatches
30 double unders
25 strict sit ups (no arm swing, arms at sides) + 30 second hollow hold
Rest 1 minute after each round
10-8-6-4-2
Superset with 6/side seesaw db bench/floor press + 12 double db/kb bent over rows (controlled tempo)
*Set of 10 is with the empty barbell or very easy weight. Then add weight as desired each set as the reps go down. Since this is a deload week, no need to push the weight too much.
100 wallballs for time in 10 sets of 10. Rest as needed between sets to keep unbroken sets of 10.
*8 minute time cap
Rx: (20/14lb) to 10/9 ft target
If you are very good at wallballs, as soon as you drop the ball, let it settle and then pick it right back up. If this will be easy, use a heavier wallball or go to a higher target.
For time:
400m run
20 toes to bar
23 double db GTOH (50/35lb)
400m run
20 toes to bar
23 double db front squats
400m run
20 toes to bar
23 double db devils press
400m run carrying both dbs
*35 minute time cap
*On last run, dbs can be held as desired. Ex: farmers carry, on the shoulders, one on the shoulders, one by the side, etc etc.
1) kb gorilla rows
2) double overhead kb hold
3) double kb front rack hold (knuckles touching)
4) bandy tricep extensions
5) glute marches
20 thrusters (115/75lb)
200 double unders
20 thrusters (115/75lb)
Scaled version:
20 thrusters
200 single unders
60 lateral hops over barbell (modify to lateral db hops)
20 thrusters
*10 minute time cap
3 push presses
10 RDLS (115-185lb/75-135lb)
8 strict pullups
5-10 kipping HSPU
8/side goblet front foot elevated reverse lunge (perform all reps on one leg before switching)
1 front squat + 5 back squats
*Try to stay at the same weight for all 4 sets. Go a little heavier than last week.
Run 200m with wallball
15 wallballs (20/14lb)
5 heavy push jerks (155/105lb) (Rx+: 165-175/115-125lb)
60/50 calorie row
6 wall walks
Then 6 rounds of
5 chest to bar pullups - 10 pushups - 15 air squats
Then 60/50 calorie row
6 wall walks
Then 6 rounds of
5 toes to bar - 10 abmat situps - 15 russian kb swings (50/35lb)
Then
60/50 calorie row
6 wall walks
*38 minute time cap
Go every 2 minutes for 10 rounds
18-20 bar facing burpees
Rest 1 minute after each round
*Choose a number you can sprint in 1 minute or less
*10 minute time cap
Run 400m together
100 deadlifts (185/135lb)
200 box jump overs (24/20”)
Run 400m together
100 toes to bar
200 air squats
Run 400m together
*35 minute time cap
15x 30 secs on 20 secs off:
1) double unders or double under practice
2) bent over reverse flys *hold 5lb plates in each hand
3) double unders or double under practice
4) db bicep curls
5) db goblet wallsit
3 rounds for time of:
20 burpees
21 alternating db snatches (50/35lb)
12 db thrusters (2x50/35lb)
*15 minute time cap
4 push press from the rack
6-12 kipping CTB pullups or 3-6 ring MU
12 single leg kb RDLs (6/side)
10 tempo push ups (1 sec pause at top and bottom, slow negative)
20 kb plank drag throughs
2 front squats + 6 back squat
*Same rep scheme as last week. Go a little heavier if possible. Stay at the same weight for all 4 sets.
Round 1 and 3:
Row 300/250m
16 lateral bar hops
8 power clean and jerks (135/95lb) Rx+: 155/105lb
Round 2 and 4:
8 power clean and jerks
16 lateral bar hops
Row 300/250m
*15 minute time cap
Run 1 mile
20 wallballs (20/14lb)
50m double kb staggered front rack/farmers carry (53/35lb)
Run 800m
40 wallballs
50m staggered kb carry
Run 400m
60 wallballs
50m staggered kb carry
*Hold one kb in front rack with thumb touching collarbone and one kb at side. Switch hands at 25m mark.
*30 minute time cap
14 banded deadbugs
14 banded palloff presses (7/side)
15-20 second per side single arm plank
Go every 2 minutes for 8 rounds. Reset between reps.
5 reset snatch deadlifts + 4-6 tempo strict pull-ups
*1 second pause at top and bottom, 3 second negative
*Scale to 4 pull-up negatives (jump to top, then slow lower)
13-16 bar facing burpees
*Aim for a number you can perform in 30-50 seconds. Goal is to move as quickly and efficiently as possible.
*Rx is jumping over the bar, not single leg hop/stepping over it.
5 rounds each I-go-you-go style:
Row 250m + 20 slamballs (30/20lb)
Then 5 rounds each I-go-you-go style:
10 slamball box step overs (24/20”) + Run 200m
*40 minute time cap
1 wall walk
2 strict pull-ups
3 burpee box jumps (24/20”)
4 thrusters
5 hang power cleans
6 front rack lunges
7 deadlifts
8 toes to bar
9 hand release push-ups
10 wallballs (20/14lb)
11 american kb swings (53/35lb)
12 alt. db snatches (50/35lb)
*38 minute time cap
*Coaches decision for 4-7 complex
*Barbell Rx: 95/65lb Rx+ 115-135lb/75-95lb or double db: 50/35lb dbs, or modify to 35/25lbs
*Perform this workout like the song. So 1 wall walk-2 pullups-1 wall walk-3 bbj-2 pullups-1 wall walk-4 thrusters-3 bbj-2 pullups-1 wall walk, etc etc until you finish with 12 snatches back down to 1 wall walk.
6 push press from the rack
10 RDLs
8/side tempo goblet split squats**
8 strict toes to bar or straight leg raises
6-12 kipping HSPU
**Slow down, 1 sec pause with knee touching ground
Kipping HSPU mods
Rx+: Deficit
Scaled: Plate riser/Negative only/30-45 second HS hold
2 front squats + 6 back squats
Try to stay at the same weight for all 4 sets. Go a little heavier than last week.
4 ring dips - 8 alt. pistols - 24 double unders
*Sub 4 bar dips or 4 strict push-ups - 8 modified shrimp squats - 24 power singles
200m double kb front rack carry (53/35lb)
*14 minute time cap
1500m row
Then 21-15-9
Push jerk (115/75lb) Rx+(135/95lb) - lateral bar hops - goblet squats (53/35lb)
Then 800m run
Then 21-15-9
American kb swing - lateral bar hops - abmat situps
Then 1500m row
*35 minute time cap
*Reset between cleans, no touch and go
5 reset clean deadlifts + 10 (5/side) controlled alt. db renegade rows (no push-up)
*Choose a number of burpees you can perform in 30 seconds or less and try to stick with it for all 6 rounds
5 rounds for time with a partner of:
12 power snatch each (75/55lb) Rx+(95/65lb)
12 burpee box jump overs each (24/20")
12 wallballs each (20/14lb)
12 lateral hops over bar each
Run 200m with partner
*35 minute time cap
*Workout flow: Partner A perform 12 snatches, then Partner B performs 12 snatches. Then A does 12 bbjo, then B does 12 bbjo. Etc etc. After B does 12 lateral bar hops, partners run 200m together to complete the first round.
15x30 seconds on 20 secs off alt between:
1) double unders or double under practice
2) tempo skinny banded pull aparts (slow negative)
3) seated leg lifts over db
4) handstand hold or handstand walk
5) goblet kang squats
20 minute AMRAP of:
8 toes-to-bars
10 single dumbbell hang clean and jerks (50/35lb)
14/12 cal. Row
*Perform all 5 hang clean and jerks on one arm, then all 5 on the other arm
6 push press from the rack
6-12 kipping CTB pull-ups or 3-6 ring MU
15 heavy russian kb swings (62-70/40-53lb)
5 L suitcase deadlifts + 50m L arm suitcase carry
5 R side suitcase deadlifts + 50m R arm suitcase carry
*Rest as needed after each round
*Pull-up modifications: 5-10 kipping chin over bar pull-ups. If you don’t have unassisted kipping pull-ups perform 5-7 kipping swings for max height + 5-7 challenging banded strict pull-ups
3 front squats + 7 back squats
*Try to stay at the same weight for all 4 sets. Find a moderately heavy triple for the front squat that is heavier than last weeks.
10-8-6-4-2 cluster (135/95lb) Rx+ (155/105lb)
100-80-60-40-20 double under
*14 minute time cap