Day 79

A. Strength

Weighted Chin-up - Work up to 5RM

B. MetCon (Time)

"Abracadabra"

1000m Row
20 Bench Press (155/105)
50 Ring Dips

C. Core

1 Minute Elbow Plank
1 Minute Side Plank
1 Minute Side Plank
1 Minute Plank (Push-up position)
1 Minute Hollow Hold

-15s transition time between core work

Day 72

" 7/4/1776 "

A. MetCon (Time)

7 Rounds

4 Bench Press (245/165)
17 Hip Extensions

then immediately after the 7 rounds

76 Calorie Row

B. Core

Double Tabata (8:00)

Hollow Holds
Plank

Day 30

A. Squat

1 Front Squat & 1 Pause Back Squat 

B. On the Minute x 15

Minute 1 - 7 Back Squats (255/135)

Minute 2 - 14 Push-ups

Minute 3 - 21 Abmat Sit-ups

C. 3 rounds, not for time

10 Barbell Rollouts

20 Cross Body Mountain Climbers (each side, 40 total)

30 Second Hollow Hold

D. For Quality,

50 Band Pull-Aparts

100 Banded Good Mornings 

50 Band Pull-Aparts

Day 17

A. Bench Press (5 @ 60%, 5 @ 70%, 2×5 @ 75%)

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

B. Strict Press: 5 @ 65%, 5 @ 70%, 5 @ 75%)

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

C. Row: 3 x 2000m

Rest 5 minutes between intervals. Goal is fastest consistent pace.

D. Strict Pull-Ups: 3 x Max Reps

Rest 3 minutes between sets.

E. Hollow Position: Accumulate 3 Minutes

Keep track of total time and attempts to complete.

Day 165

A.) Every minute for 20 min, alternating movements

Odd: 5 Back Squats (225/135)

Even: 10 Dips (Ring or Stationary)

–Rest 5 minutes–

B.) MetCon (Time)*This should be a 100% sprint*

Row 300m

15 KB swing (53/35)
20 Burpees
15 KB swing (53/35)
Row 300m

C.) Three sets of:

Weighted Hip Extension x 8-10 reps @ 2013
Rest as needed
Seated Row (or Barbell Bent Over Row) x 10 reps
Rest as needed
Hollow Hold x 45 seconds
Rest as needed

Day 146

A.) Bench Press (10-8-8-8)

Warm-up as needed. Rest 2-3 minutes between sets. 

Set 1: 60% 

Set 2: 65% 

Set 3: 70% 

Set 4: 75% 

B.) Strict Press (5-5-5-5)

Warm-up as needed. Rest 2-3 minutes between sets.

Set 1: 60% 

Set 2: 65% 

Set 3: 70% 

Set 4: 70% 

C.) Pendlay Row: 4 x 8

Rest 90 seconds between sets. Build as heavy as possible.

D.) For Time: 50 Strict Pull-Ups

Keep track of total time and sets to complete.

E.) Hollow Position Hold: Accumulate 3 Minutes

Keep track of total time and attempts to complete.

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 108

A.) OHS

Heavy Single

B.) Squat

Front Squat: 7×5, across

C.) 3 rounds for time:

25 DB snatch – Right (60/40)
25 DB snatch – Left (60/40)
25 Push-ups

D.) Core

Single Arm Farmer Walk – 4 x 100m 

– Rest 30 Seconds

Hollow Hold – 4 x 30-40 Seconds 

– Rest 60 Seconds