Day 111

A. MetCon (AMRAP)

As many rounds as possible in 10 minutes of,

15 DB Snatch (75/55)
30 Double Unders

*Alternate arms each round

B. Core Work

3 Rounds of,

12 Ab-wheel or Barbell Rollouts
12 Crossbody Mountain Climbers (each side) OR Cable Wood Choppers (each side)
12 Banded Good Mornings

Day 66

Mobility: Shoulders/Ant. Hips

A. 2 Sets Not For Time:

40 OH Walking Lunge (45/25) plate
20 Sit Ups
20 Banded GM
45 sec Elbow Plank Hold

B. Strength

Pause Front Squats (6 x 4)

C. Conditioning

1. AMRAP x 8 minutes

5 DB Man Makers (45/25)
30 DUs 

2 mins. rest into

2. AMRAP x 5 minutes

10 DB Reverse Lunges (45/25)
20 Cross Mountain Climbers 

Flexibility: Lower Back/ Ant. Hips/Calves

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 179

A.) Bench Press (4-4-4-4)

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

75% x 4
80% x 4
80% x 4
80% x 4

B.) DB Bench Press (2 x max)

1 x 15-20 reps – leave one or two in the tank.

1 x Max reps – go to failure.

C.) Single Arm DB Rows (10,9,8,7,6...1) 

(Each side, no rest)

D.) Superset: 4 sets of,

Neutral Grip Lat Pull-Down x 10

TRX Scarecrow x 12

E.) Core: 3 sets of,

Barbell Rollouts x 12

MB Slams x 20

Cross Body Mountain Climbers x 40 (20 per/side)

Day 156

A.) Every two minutes, for 10 minutes (5 sets):

Front Squat (5-5-3-2-2)

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

B.) Every two minutes, for 6 minutes (3 sets):

Back Squat x 10 reps @ 65%

C.) For time:

Row 60 calories

60 Walking Lunges (70/53) in Farmer’s Carry Hold

D.) Three Rounds of:

Plank Hold x 60s

Cross Body Mountain Climbers x 40

-Rest 60s-

Day 142

A.) Bench Press (10-8-6-4)

Set 1: 10 @ 60%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%

Rest 2-3 minutes between sets

B.) Weighted Chin-up

• Warm-up set of 8 reps

• perform 4 sets of 6, across

C.) Weighted Dips

• Warm-up set of 10 reps

• perform 4 sets of 8, across

D.) Seated DB Overhead Press

• Perform 4 sets of 10, across

E.) Barbell Curls

• Perform 4 sets of 10 , across

F.) Three rounds, for quality

25 AbMat Sit-Ups

20 MB Slams

40 Cross Body Mountain Climbers

Follow your dreams

Today's Video: Eccentrics to Improve Chin-Ups and Push-Ups

Warm-Up: Three sets of,

Blackburns (Y-W-T-I) x 15s each

A.) Strict Press (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Four sets of,

DB Single Arm Alternating Bench Press x 8 (each)
Chin-up (Bodyweight) x 8
-Rest 60 seconds

C.) Three sets of,

Weighted Dip x 8
DB Single Arm Row x 8

D.) Giant Set:

Toes 2 bar x 15
Cross Body Mountain Climber x 40 (total)
Paloff Press x 10 (each side)
-Rest 60 Seconds