Day 3

A. Warm-Up

1 mile bike

100 walking lunges

15 Banded Hip Extensions

B. Strength (EMOM)

Every minute on the minute x 16 minutes,

Odd: 4 Front Squat
Even: 8 Back Squat

*Same weight for both*

B. MetCon

5 Round for time of,

400m Run
30 Air Squats

*20 Minute Time Cap*

Day 51

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Deadlift - Work up in sets of 3 to find today's "heavy" single

C. Accessory Work (squatLIFE)

6 Sets of the following Complex,

Clean + Split Jerk + Hang Squat Clean + Split Jerk

D. MetCon (AMRAP)

As many rounds as possible in 8 minutes of,

Partner 1: 400m Run
Partner 2: AMRAP of,

10 Alt. DB Snatch (70/50)
15 ABmat Sit-ups

rest 2 minutes

Repeat.

Day 23 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. Warm-Up

3 x 400m Run (Moderate Pace)

Rest 3 minutes between efforts

C. Conditioning

EMOM x 10 minutes (10 sets),

100m Sprint

immediately into

EMOM x 10 minutes (5 sets),

200m Sprint

Day 2

A. Run 

3 x 400m Run @ 85-90% (rest 3 min after each) 

B. EMOM x 10 Minutes 

Odd: Weighted Mixed Grip Pull-up x 5, climbing 

Even: Hollow Body Rock x 15 rocks; for quality 

C. Superset 

Five sets of,

Ring Dips x 5 reps, weighted, working up in weight 

Romanian Deadlift x 5 reps; 2020 tempo, working up in weight (use straps)

D. MetCon (AMRAP) x 12 Minutes 

200m Run 

15 C2B Pull Ups 

9 Power Clean (115/75) 

Rest 1 minute between efforts

Day 94

A. Strength

3×10 Back Squats

B. Skill

4 sets of 12-15 unbroken Kipping HSPU*, rest as little as needed to get the next set, but you must get at least 12 reps.

*Sub 4 sets of 12-15 L-Seated DB Shoulder Press*

C. Conditioning

3 Rounds for time of,

400m Run
21 Burpees

Day 90

A. Bounding

5×1 – Seated Box Jump

B. Clean

1. 5×1 – Clean High Pull + Tall Clean.

*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

2. EMOM x 15, 

3 Rounds:

Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%

C. Conditioning

21-15-9:

Deadlifts (225/155)

400m Run

D. Accessory Work

3 Supersets:

15 Barbell Bent Over Rows

20 Glute Bridges
25 Abmat Sit-Ups
30 Banded Good Mornings

Day 61 (Track Session)

A. Bounding 

Hurdle Hops (4 x 6)

B. Warm-Up

800m Run (Warm-up pace)

C. Conditioning

10 x 200m Sprint

*200m walk as recovery*

D. Cool Down

400m run (Recovery Pace)

Day 25

A. Skill

EMOM x 16 minutes

Odd Minutes : 5 Strict Pull Ups

Even Minutes : 30 double unders

B. MetCon (Time)

3 Rounds of

12 Front Squats (185/125)

25 KB Swings (53/35)

400m Run

Day 24 (Track Session)

A. Bounding 

6 × 6 Hurdle Hops

B. Agility

4 x Pro Agility Shuttle (5-10-5)

C. Sprints

300m Shuttle (6×25 yds out and back)

D. Conditioning

Every 3 minutes for 18 minutes (6 rounds)

400m Run

Day 1 (Track Session)

Track Session

A. 6 x 6 Hurdle Hops

B. 4 x Shuttle of: 5-10-15 out and back

C. 6 x 400m, on the 3 minute. 

– Attempt to hold the same pace for all six sets.

Day 41

A. Squat

Box Squat - work up to 1RM

B. MetCon (Time)

"Loredo" 

6 Rounds: 

24 Air Squats 

24 Push-ups 

24 Walking-Lunge Steps 

400 Meter Run

Day 32

A. Every 90 seconds for 15 Minutes (9 Sets): 

Deadlift (6-5-4-3-2-2-1-1-1) + 6 Burpee Over Bar

60% 

65% 

70% 

75% 

80% 

85% 

90% 

90% 

90% 

B. Every 90 seconds for 18 Minutes (10 Sets): 

Front Squat (8-6-4-3-2-6-4-2-1-1)

60% 

70% 

80% 

85% 

90% 

65% 

75% 

85% 

90% 

95% 

C. MetCon (Time): 3 Rounds of,

400m run

12 Power Snatch (115/75)
21 KB Swings (53/35)

Day 169

A.) Every minute, on the minute for 20 minutes:

Even min: 5 Clean & Jerks (115/75)
Odd min: 5 Power Snatches (115/75)

B.) MetCon (6 Rounds for time)

Every 3 minutes:

400m run

Day 161 (Track Session)

A.) Bounding

Hurdle Hops (6 x 6)

B.) Yasso Progression

6 x 800m, rest equal time. 

Goal is to get all five sets to be the exact same time as last week so don’t go out too hard.

C.) "Lunge U"

400m Walking Lunge

Day 147

A.) Hang Snatch: 5 x 3

Warm-up as needed. Rest 90-120 seconds between sets. 

Establish a heavy set for the day, that counts as (1) working set, your other 4 sets should be at 80% of your days heaviest or higher. Use straps if you need them them. All reps are full Squat.

B.) Back Squat: (10-8-6-6-6)

Warm-up as needed. Rest 90-120 seconds between sets.

60% x 10

65% x 8

70% x 6

75% x 6

80% x 6

C.) Front Squat (5-5-5-5)

Warm-up as needed. Rest 90-120 seconds between sets.

60% x 5

70% x 5

75% x 5

75% x 5

D.) Conditioning

Every 3 minutes for 18 minutes (6 Sets): 

400m Run

E.) Accessory Work

Banded Good Morning: 3 x 15

BPA x 25

Day 121

A.) Chin-Up 

Take 8-10 sets to work up to 3RM

B.) Chin-Up x MAX (BW)

1 set for max reps with your bodyweight

C.) Four sets, not for time:

DB Bench Press x 10

Seated Row x 10

Knee Tucks to Hollow Body Hold x 15

D.) For Time:

500m row then

Five Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

Finish with 400m run.

Day 112

A.) “Helen”

3 RFT:

400m Run
21 KBS (53/35)
12 Pull ups

B.) Clean 

Work up to today's heavy single

C.) Three sets of:

Hip Extension/Leg Curl (3 x 12)

Med Ball Slam (3 x 20)

-Rest 60s

D.) Five rounds, for quality

20 Hip Extensions

10 Goblet Squats (53/35)

Day 110

A.) Snatch Complex

5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck

B.) Squats

10×3 Front Squats, across

C.) Pull ups

3 sets of 20 unbroken C2B Pull ups, rest as needed between sets

D.) For Time:

21 Front Squats (135/95)
21 KBS (70/53)
400m Run
15 Front Squats (135/95)
15 KBS (70/53)
400m Run
9 Front Squats (135/95)
9 KBS (70/53)
400m Run

Day 95

A.) Bounding

4×6 Facing Hurdle Hops (demo)

B.) Sprints

4 sets of “Flying 40′s” - these sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

C.) Every 2 minutes, for 16 minutes (8 sets): 

Clean x 1.1 (rest 10 seconds between singles)

Build over the course of the 8 sets.

D.) Three sets for reps of:

Against a 3 minute running clock:

400m Row
Wall Balls (20/14) x Max reps

Rest 3 minutes

Day 88

A.) Track Session

1.) 4 x 6 Hurdle Hops (Demo)
2.) 4 x Pro Agility Shuttle (5-10-5)
3.) 300 yard Shuttle (6×25 yards out and back)
4.) 4 x 400m, new round every 3 minutes

B.) Pulls

Deadlift (5 x 7), climbing

C.) 20-Rep Benchmark

Bench Press (20 RM)

D.) Core

3 Rounds, for quality of

10 Barbell Rollouts
20 Abmat Sit-ups