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 36

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

21-15-9

Deadlift (275/185)
Strict Ring Dips

D. Accessory Work

3 x 15 Banded Good Morning

3 x 15 Hip Thrusts

3 x 20 Reverse Hyper 

Day 26

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

Pause Front Squat *3 sec hold* (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

Five rounds for time of,

20 Wall Balls (20/14)

10 Deadlifts (225/155)

Day 9 (Squat Every Day) Conditioning Day

A. Warm-Up 

3 min bike 

100m walking lunges 

Back Extension x 15 

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 

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength Superset 

Five sets of, 

Incline Barbell Press 30-rep warm-up (Bar) and then 5 x 5 

Weighted Pull-Ups – 30 rep warm-up (Pull-downs) and then 5 x 5 

D. MetCon (AMRAP) x 10 Minutes 

MetCon (AMRAP) 

7 Deadlifts (225/155)
14 Push ups

Day 5 (Squat Every Day)

A. Warm-Up

3 min bike

100 walking lunges

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

Back Squat with Belt (10-10-5-3-3-3-1-1)

  

C. Strength

Deadlift - Triples up to today's Heavy Single

  

D. MetCon (AMRAP) x 10 Minutes,

20 DB Snatch (70/50)

10 Burpees

Day 2 (Squat Every Day)

A. Warm-Up

3 min bike

100m walking lunges

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

Back Squat with belt (10-10-5-3-3-3-3-3)

C. Strength 

Deadlift off blocks (12-10-8-6-3-1)

D. Superset 

Three sets of,

Banded Good Morning x 15

Leg Curl x 15

Walking Lunges x 30m

E. Giant Set

Three sets of,

Seated Row x 12

Pull-Up x 10-20

T-Bar Row x 15

Day 27

A. Warm-Up

3 min bike

100m walking lunges

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

Back squat (10-10-5-3-3-3-3-3-3-3)

C. Strength

Deadlift (12-10-8-6-3-1)

D. Super Set 

Three sets of,

Banded Good Morning x 15

Walking Lunge x 30m

E. Giant Set

Three sets of,

Seated Row x 12

Pull-Up x 10-20

T-Bar Row x 15

Day 18

“Hero Day”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”

Five rounds for time of:

155/105 pound Deadlift, 12 reps
155/105 pound Hang Power Clean, 9 reps
155/105 pound Push Jerk, 6 reps

Day 17

A. Skill

EMOM x 10 minutes,

Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight

Set up 2 bars and alternate every minute.

B. Conditioning

5 Rounds for time of,

7 Deadlifts (275/185)
30 Air Squats
7 Strict HSPU

Day 135

A. Strength

Deadlift (10-8-6-4-2-2), climbing

B. Benchmark

Deadlift (20RM)

C. MetCon (Time)

Five rounds for time of,

10 DB Snatch (70/50)
20 Calorie Row

D. Accessory Work

4 x 12 Seated Row
4 x 15-20 Banded Tricep Pushdowns
4 x 12 DB/Plate Bent Over Rear Flies

Day 107

A. Pulls

Work up to a heavy 2 rep Deadlift

B. Accessory Work

4×8 Romanian Deadlift

C. 100 Rep Benchmark

100 1-arm DB Snatch, 70/50 

alternate arms every rep

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 69

A. Pulls

Deadlift - Heavy Double

B. Metcon (Time)

3 rounds:

25 Deadlifts (185/115)

100 Double Unders

- 5 Minute Rest-

C. Row

Max Effort 2000m Row

Day 64

A. Warm-Up (2 rounds) 

10 Banded Lateral Walks (each direction) 

10 Banded Hip Extensions
10 Banded Squat 

10 Banded Good Morning
10 Hawaiian Squats per sideHollow Body Hold/Rocks x 45-60 seconds 

B. Strength 

Deadlift – Heavy Single 

C. Accessory Work 

EMOM x 12 minutes (4 sets)

Min 1: 8 Romanian Deadlifts – you choose the weight
Min 2: 40s Plank Hold on elbows
Min 3: 40 Double Unders (or 30s of attempts) 

D. Accessory Work 

4 x 12 KB Front Rack Alt. Reverse Lunges (6/leg)

– you choose the weight

Day 55

A. Max Effort Movement

Work up to a heavy 2 rep Deadlift

B. Acccessory Movement

4×8 Romanian Deadlift

C. Single Leg Movement

3 x 8 Front Rack Reverse Lunges (Each leg)

D. Core

4 x 12 Barbell Rollouts

Day 36

A. Deadlift

Deficit Deadlifts (Work up to a 3RM) 

– Stand on 45# plates (maybe 45 +25 if you are short). These can be done as sumo or traditional pulls.

B. Squat

Olympic Pause Squats (3 x 6) 

– Use high bar rack position and pause for 2 seconds in the hole of each squat

C. Accessory Work

Banded Good Morning 3 x 15

D. MetCon (Time)

Double “Annie”

100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat Sit-ups

E. Recovery Row

7 mins of easy rowing

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 10

A. Split Jerk: 7 x 2

Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible.

B. EMOM x 16 Min,

ODD: 2 Rep Deadlift
Even: 1-5 HSPU (Sub L-Seated DB Press)

C. MetCon (Time)

21-15-9

Deadlift (225/155)
Ring Dips

Day 5

A. Every :90 sec for 8 sets,

2 Deadlifts

B. MetCon (Time)

3 Rounds for time of:

50 Double Unders (150 Singles)
30 Sit Ups
10 Deadlifts (225/155)

C. MetCon (Benchmark)

50 Pull-Ups

- Note time and how many sets to complete.

Day 101

A. Strength

EMOM x 10 minutes,

3 Deadlifts @ 80%

B. Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 minutes

8 Dumbbell Snatch (75/55)
12 Push-ups
24 Sit-Ups