Day 20

A. Strength

EMOM x 15 Minutes

Minute 0-5: 3 Strict Press

Minute 6-10: 2 Push Press

Minute 11-15: 1 Split Jerk

B. MetCon (Time)

Complete 7 rounds for time (courtesy CF main site):

7 Power Clean (95/65)

7 Thrusters (95/65)

7 Bar Facing Burpees

Day 4

A. Three sets, not for time of:

Handstand walk: 3x30 sec

Toes to bar, strict: 3x10

Jerk Balance w/50% of 1RM: 3x5

B. Every 90 sec for 12 minutes,

Clean and Jerk: 1+1

50% 

60% 

70% 

80% 

90% 

90% 

90%

C. Every Minute on the Minute x 10 min,

Power Clean x 3 + Front Squat x 3 + Shoulder to Overhead x 3

D. Squat

Back Squat: 3 x 8 @ 70%

E. Airdyne (or Rowing)

1 min on, 1 min off x 8 minutes (breathing/85% pace)

F. Core,

Abmat 3 x 15

Back Exension 3 x 10

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 70

Mobility: Lats/Front Rack Pos./T-Spine

A. 2 Sets, not For Time:

15 Ring Rows
15 Push-ups
10 T2B
10 V-Ups

B. EMOM x 15 Minutes

3 Hang Cleans – escalating weight

C. Metcon (AMRAP) x 5 minutes

6 Hang Clean (135/95)

6 Ring Dips

rest 3 mins then

D. MetCon (AMRAP) x 5 minutes

5 Power Clean (135/95)

10 Hand Release Push Ups

Flexibility: Chest/Triceps/ Lower Back

Day 40 (Hero Day!)

Hero Day!!

“Wittman“

Seven rounds for time of:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps
15 Box jumps, 24″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Day 27

A. Squat

Every 1:30,

Front Squat (4×2 @ 80%,4×3 @ 80%)

B. MetCon (Time)

21-18-15-12-9-6-3

Power Cleans (135/95)

Burpees Over Bar

Day 17

A. Strength

EMOM x 15 Minutes

1 Rep Clean

B. Metcon (AMRAP) x 15 Minutes

10 Burpees

20 Power Clean (135/95)

30 Double Unders

Day 195

A.) Every minute on the minute x 10 minutes:

5 Back Squats (255/135)

B.) Every minute on the minute x 20 minutes:

Odd Minutes - 5 Bench Press (185/135) + 10 Air Squats
Even Minutes - 5 TnG Power Cleans (135/95) + 10 Box Jumps (24/20)

C.) Every 30s for 15 minutes:

1 Snatch (135/95)

Rest as needed between all 3 EMOM.

Day 152

A.) Every 2 minutes, for 20 minutes (10 sets) of: 

Power Clean + Hang Clean + High Hang Clean

*Sets 1-3 – 55-60%

*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

B.) Four sets of: Front Squat x 5-6 reps @ 41X1 

(Rest 3 minutes)

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

Start around 70% and use today to build to figure out what you are capable of for this rep scheme. 

C.) Bulgarian split squats, front leg elevated (3 x 10)

D.) With a partner complete 2 rounds of:

20 Deadlifts (185/135)
20 Sumo Deadlifts (185/135)
20 Banded Good Mornings
20 Russian KB Swings (70/53)

One partner completes all 20 reps of a movement while the other rests then switch.

Day 124

A.) Row

1000m for time

B.) Pull

Deadlift (8 x 2) @ 80%

C.) EMOM x 10 Minutes

Even: 10 DB Push Press
Odd: 10 Russian KB Swings (Heavy)

D.) “The Chief”

5 rounds of: AMRAP 3:

3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

1 minute rest between rounds. Your score is total rounds, only full rounds count.

Day 117

A.) Bench Press (5-5-5-Max-5-5-5)

45% x 5 

55% x 5

65% x 5

75% x MAX

65% x 5

55% x 5

45% x 5

B.) DB Floor Press (2 x MAX)

*Choose a weight you can get 15-20 on the first set*

C.) OT 2:00 for 7 rounds:

5 Power Cleans (70%)
30 Double Unders
7 Strict Pull-ups (Any grip)

D.) Row

10 x 250m row (30s rest)

Day 105

A.) Every 2 minutes, on the minutes for 7 rounds (14 minutes):

5 Power Cleans (70%)

30 DU
7 Strict Pull-ups

B.) Press

Behind the Neck Split Press – Work up to a heavy set of 2

For the split press, get into your jerk position with the bar on your traps. Focus on keeping tight in your split stance while pressing the bar overhead. Demo

C.) For time:

20 Thrusters

20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat

*Every minute, on the minute complete 5 Burpees.*

Guys: 95#

Girls: 65#

Off Season: Day 76

A.) Speed Work “Sgt. Slaughter”

3 Rounds of:

1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

*Do this on a football field if possible.*

With a running clock:

- On the call of “Go” sprint to the 50 and back.
- On the 1 minute mark sprint to the 100 and back.
- On the 3 minute mark sprint to the 50 and back, 100 and back. This concludes one full round.
- On the 6 minute mark start the cycle over again with the 50 and back. 

- Complete three rounds, for 9 total sprints.

Both hand must touch the ground on the far side of every turn around line.

Record times for all nine intervals.

B.) Snatch Complex

High Hang + Hang + OHS (work up to a heavy set)

C.) Clean and Jerk

7 x Power Clean + Split Jerk, climbing

D.) Squat

5×7 Back Squats, across

Off Season: Day 73

A.) Unstable Bench (Demo)

Work up to a 1RM

B.) Every minute, on the minute, 

Back Squat

*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…

One set of:

80% Back Squat x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.) Clean Complex

Power Clean + Hang Squat Clean + Front Squat

- Work up to a heavy set

D.) For Time:

21-15-9

GHD Sit-Ups

Burpee over bar

Power Snatch (75/55)

Box Jump (30/24)

Off Season: Day 70

Bounding & Sprinting

1.) 4×6 Hurdle Hops

2.) Every Minute, on the minute x 10 minutes: 100m sprint

Strength

A.) Snatch Technique

5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS

B.) Every minute, on the minute x 5 min: 

3 Hang Cleans + 1 Jerk @ 70% 

Rest 2 min

C.) Every minute, on the minute x 5 min: 

1 Power Clean + 3 TnG Split Jerk @ 75%

Conditioning

D.) For Time:

20-16-12-8-4

1-arm alternating Dumbbell Snatch (75/50)

Box Jump (32"/26")