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 28

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Overhead Squat (20, 3, 3, 3, 1, 1, 1)

C. MetCon (AMRAP)

EMOM x 10 minutes,

200m/175m row

–REST 1 MIN–

Metcon (AMRAP)

EMOM x 10 minutes,

10/8 Lateral burpee over rower

Day 19

A. Strength

EMOM x 10 Minutes

3 Bench Press @ 80%

B. MetCon (Time)

21-15-9

Calorie Row
Ring Dips

rest 3 minutes

15-12-9

Calorie Row
Ring Dips

Day 15

A. Strength

EMOM x 10 Minutes,

Even: 3 Weighted Mixed Grip Pull-Ups, climbing
Odd: 15 Hollow Rocks

B. Strength

Snatch Grip Deadlift - 3RM

C. Single Leg Accessory Work

Three sets of,

8 Goblet Hold Bulgarian Split Squat (each leg) 

D. Core

Three sets of,

Banded Good Morning x 15
Rollouts x 15

Day 7

A. Strength

Front Squat – 3RM with 2 second pause each rep + 2×3@ 90%

B. MetCon (EMOM)

Every minute, on the minute x 16 minutes:

7/6 Cal Row + 7/6 burpees = each minute 

Day 129

A. Squat

Back Squat - Heavy set of 5

B. Squat

Front Squat - Heavy set of 5

C. MetCon (EMOM)

Odd: 30 Double Unders + 10 KB Swings (53/35)
Even: 12 Burpees

Day 117

A. Strength

EMOM x 15 minutes

1 Snatch

B. MetCon (Time)

5 Snatches (115/75)
5 Muscle Ups/ 10 C2B/ 12 Pull-Ups/ 12 Ring Rows
5 HSPU/ 3 Wall Climbs/ 12 Push-Ups

Day 114 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. Conditioning

Every 2 minutes for 40 minutes,

200m Sprint

- Stay consistent with your times.

Day 113

A. Strength Superset

1. Bench Press: 5 x 1 to 1RM

2. Ring Row: 5 x 20 sec max reps at bodyweight

B. Skill

5 rounds (stay hollow) 

5 narrow grip Pull-Ups

5 normal grip Pull-Ups

5 wide grip Pull-Ups

C. Conditioning

EMOM x 24 Minutes

Odd: 200m Row
Even: Rest

Day 89

A. Strength

8 x 1 Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B. Accessory Work

3x10 Strict Overhead Press @ 65%

Rest 2 minutes between sets.

C. MetCon (Time)

EMOM x 12 minutes,

ODD: 10 Alternating DB Snatch (70/45)

EVEN: 12 Wall Balls (20/14)

D. MetCon (AMRAP)

As many rounds as possible in 12 minutes of,

15/12 Calorie Row
15/12 Ring Dips

Day 44

A. Squat

EMOM x 10 Minutes,

Front Squat x 3 @ 65%

B. MetCon (AMRAP) x 30 Minutes

200yd Shuttle Run
1 Round of "Cindy"

"Cindy":

5 Pull-ups
10 Push-ups
15 Air Squats

Day 26

A. Strength

EMOM x 15 Minutes,

1 Rep Clean & Jerk

B. MetCon (Time) *12 minute time Cap*

50-35-20 (20/14)

Wall Ball

100-70-40

Double Unders

Day 20

A. 20 Minute EMOM:

Movement 1 – 1-10 Bar Dips

Movement 2 – 1 Heavy Deadlift

Pick reps you can maintain on the bar dip. For the Deadlift start around 75-80% of your 1RM and climb as deemed fit.

B. MetCon (Time)

25-20-15-10-5
Kettlebell Swings (70/53)
5-10-15-20-25 

Burpees 

C. Core (Partner) x 8 minutes

Partner 1: 15 AbMat Sit-Ups

Partner 2: Plank Hold

Day 16

A. EMOM x 20 Minutes

Push Press x 1

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

B. EMOM x 20 Minutes

Movement 1 – 200m Run

Movement 2 – 1-10 Chest-To-Bar Pull-Ups

Pick reps you can maintain on the Pull-ups.

C. Benchmark Test (For Time)

100 Abmat Sit-Ups 

Keep track of total time and attempts/sets to complete.

D. Conditioning

Sled Drag or Push: 6 x 50m

Heavy. Rest 60 seconds between sets.

Day 12

A. 40 Minute EMOM:

Movement 1 – Monostructural Conditioning

Movement 2 – Gymnastics/Skill

Movement 3 – Non-Monostructural Conditioning

Movement 4 – Barbell

Movement 1 – Monostructural Conditoining 

– Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill 

– Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). 

Movement 3 – Non-Monostructural Conditioning 

– Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. 

Movement 4 – Barbell 

– Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.

What we did:

Minute 1: 15 Calorie Row

Minute 2: 3 Muscle Ups/ 8 T2B

Minute 3: 12 Box Jumps

Minute 4: 3 Tire Flips

Day 11

A. Warm-Up

Tabata Russian KBS

B. Squat

Every 2 Min for 18 Min (9 Sets):

Front Squat x 5

C. For time

30 Bar Muscle-Ups 

Day 9

A. Strength

EMOM x 20 Min: 

1 Snatch (Build up)

B. MetCon

21-15-9

Burpees over Bar

Power Snatch (95/65)

C. Metcon (No Measure)

6 Rounds

30 sec Plank hold (elbows)
20 Abmat sit ups

Day 100

A. Jerk Complex

8 Sets of,

Push Press + Push Jerk + Split Jerk 

B. EMOM x 10 Minutes

3 Front Squats @ BW**

** NO OLY SHOES **

C. MetCon (EMOM)

EMOM x 20 Minutes

Odd: 10 Push Press (95/65)
Even: 10 KB Swings (70/53)

Day 88

A. Strength / Skill

EMOM 20 Min:

ODD: 3 Touch & Go Clusters (Squat Clean Thruster)
EVEN: 30 Double Unders

B. MetCon (AMRAP) x 10 Minutes

AMRAP

20 AbMat Sit Ups
5 Squat Cleans (135/95)
5 Push Jerk (135/95)

Day 61

A. Squat 

30 Min EMOM (Every minute on the minute) 

2 Back Squats @ 65% 

B. Accessory Work

Front Rack Reverse Lunges (4 x 6/each leg) 

C. MetCon (Time) 

30-25-20-15-10

Cal. Row

Deadlift (185/115) 

D. Core 

6 Rounds (no time component)

30 sec Plank hold (elbows)
20 AbMat sit ups