Day 32

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 (EMOM)

EMOM x 7 Minutes

15 KB SDLHP (70/53)

C. MetCon (Time)

50 Wall Balls (20/14)

50 Double Unders

50 Toes 2 Bar

50 Box Jump Overs (24/20)

50 DB Snatches (70/55)

Day 18

A. Warm-Up

3 min bike

100 walking lunges

15 Back Extensions

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

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. Strength

Push Press + Split Jerk (1-1-1-1-1-1)

D. Accessory Work

Three sets of,

15 DB Floor Press

15 Toes 2 Bar

Day 25

A. Strength

Every Minute on the minute x 12 minutes,

Even Minutes: 7 Back Squats

Odd Minutes: 3 Front Squats

Use the same weight for both movements. Climbing in weight is optional.

B. Core 

“Cashout”

50 Strict Toes-to-Bar

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 125

A. Three sets, not for time, of:

Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B. Three sets of:

Kneeling Medball Jump throw to sprint (demo)

C. Strength

Bench Press – Heavy Double

D. Four sets for max reps:

45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press (95/65)
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

Day 116

A. Squat

Work up to a heavy double Pause Front Squat

– 3 seconds at the bottom of each rep

B. Squat

4 × 4 Front Squat

C. MetCon (AMRAP) x 7 Minutes,

20 Hand to Hand KBS (53/35)

12 Toes 2 Bar 

Day 102

A. Strength

Work up to a heavy 2-rep Rack Pull 

– Set up a bar at knee height and deadlift it twice.

B. Accessory Work

4 × 8 Romanian Deadlifts

C. MetCon (Time)

1000m row Buy In: 

50 Burpees 

40 Sit-ups 

30 Box Jumps (24/20) 

20 Toes 2 Bar 

10 Pull-ups 

Day 98

A. Sprint Work

10 x Flying 40's

Jog 20 yards
Sprint 40 yards
Jog 20 yards

B. MetCon

With a 30 minute running clock:

60 Strict Pull-ups

* every time you drop off the bar, 200 yard penalty lap *

In remaining time:

Max Toes 2 Bar

Day 49

A. Strength

Front Squat (4 x 7) 

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

B. Strength

Back Squat (4 x 7)

Start at your last set of Front Squats. Build as heavy as deemed fit.

C. MetCon (Time)

10 rounds for time of,

250m Row

10 Toes to Bar

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 103

A. Warm-Up (35# Kettlebell) 

3 rounds of,

10 Single Arm Russian Swings (each)

10 Sumo High Pulls

10 Goblet Squats

10 Snatches (each)

B. Max Effort Movement

Chin-up - Work in triples to a heavy single

C. MetCon (Time)

Five rounds for time of,

15 Bench Press (135/85)

15 Toes 2 Bar

45 Air Squats