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

Day 100

A. Jerk Complex

8 Sets of,

Push Press + Push Jerk + Split Jerk 

B. EMOM x 10 Minutes

3 Front Squats @ BW**

** NO OLY SHOES **

C. MetCon (EMOM)

EMOM x 20 Minutes

Odd: 10 Push Press (95/65)
Even: 10 KB Swings (70/53)

Day 99

A. Strength

EMOM x 15 Min,

1 Clean & Jerk (Work Up)

B. MetCon (Time)

For Time,

40 Box Jumps (24/20″)
40 Toes 2 Bar (60 Sit Ups)
40 Shoulder to Overhead (75/55)
40 Wall Balls (20/14)

*18 Min Time Cap*

Day 98

A. Max Effort Movement

Bench Press (Fat Gripz) - work up to today's 3RM

B. Accessory Movement 

DB Floor Press (2 x MAX)

C. Horizontal Pulling/Rear Delt Superset 

T- Bar Row 4 x 8-12

Rest 30s

Face Pull 4 x 12

Rest 30s

D. Vanity Work Superset 

EZ Bar Curls 3 x 12

Rest 30s

BW Skull Crushers x MAX

Rest 60s

Day 97

A. Row

4 x 500m/1 min rest between efforts

B. Strength

Every :90 for 10 Rounds:

2 Rep Front Squat (Work up)

C. MetCon (AMRAP) x 12 Minutes

10 KBS (70/53)
60 Double unders
6 10m Shuttle sprints** 

**(every turn around counts as a rep)**

Day 96

A. Strength/Skill

EMOM x 20 Minutes,

Odd: 30 Double Unders

Even: 10 Alt. DB Snatch (70/50)

B. Core

Three Rounds of,

30 Banded Good Mornings

30 Abmat Sit-Ups

1:00 Plank Hold

Day 95

A. Strength

EMOM x 14 Minutes:

Odd: 3 Rep Deadlift

Even: 3 Muscle Ups (6 Pull ups + 6 Dips)

B. Accessory Work (Superset)

Four sets of,

DB Bench Press x 12

Barbell Row (Underhand Grip) x 12

C. Vanity Work (Superset)

Three sets of,

Hammer Curls x 12

Med Ball Push-Ups x 15

Day 94

A. Max Effort Movement

Box Squat (Heavy Triple)

B. Unilateral Movement 

Every 3 Minutes for 9 Minutes (3 sets),

Walking Lunges x 20

AbMat x 20

C. Hamstring/Posterior Chain

Cable Pull-Through (3 x 8-12)

D. Core

Three sets of,

Cable Weighted Crunch x 20

MedBall Slams x 20

Day 93

A. Strength/Skill

EMOM x 16 Minutes

Odd: 3 rep OHS (technique work or work up)

Even: 5 Strict Pull-ups

B. MetCon (AMRAP) x 9 Minutes

15 Barbell Thrusters (45/35)

10 T2B

5 HSPU (4 Wall Climbs)

Day 92

A. Track Session

Every (2) Minutes on the minute x 12 minutes:

200m Run

B. Strength

Split Jerk (5-5-3-3-3-1-1-1-1-1)

C. MetCon (Time)

5 Rounds for time of,

12 Burpees
12 DB Push Jerk (45/30)

Day 91

A. Max Effort Movement

Strict Chin up (3 x MAX reps)

B. Horizontal Push/Pull Superset

DB Single Arm Bench Press (4 x 12-15)

Rest 30s

Underhand Grip Seated Row (4 x 12)

Rest 30s

C. Accessory Work

Incline DB Squeeze Press (3 x 10)

Rest 30s

Decline DB Pull Over (3 x 10)

Rest 30s

D. Vanity Work

Close Grip Preacher Curls (3 x 8-12)

Day 90

A. Strength

EMOM x 18 Min:

Odd: 3 BW Front Squats

Even: 8 Box Jumps 30/24″

B. MetCon (AMRAP) x 8 minutes:

8 Thrusters (95/65)
8 Front Rack Walking Lunges (95/65)
8 Box Jump Overs 24/20
8 Front Rack Walking Lunges (95/65)

C. MetCon (Partner)

5 Rounds of,

Partner 1: 20 Calorie Row

Partner 2: Max AbMats

Day 89

A. Bench

DB Single Arm Bench Press (4 x 10)

B. Vertical Pulling/ Rear Delt Superset

Neutral Grip Lat Pull-Down (4 x 12)
Rest 30s
TRX Scarecrow (4 x 12)
Rest 30s

C. Medial Delts

Strict Press (4 x 10)

D. Shrug

Overhead Barbell Shrug (3 x 12)

E. Vanity Work

TRX Bicep Curl (4 x 12)
TRX Skull Crusher (4 x 12)

Day 88

A. Strength / Skill

EMOM 20 Min:

ODD: 3 Touch & Go Clusters (Squat Clean Thruster)
EVEN: 30 Double Unders

B. MetCon (AMRAP) x 10 Minutes

AMRAP

20 AbMat Sit Ups
5 Squat Cleans (135/95)
5 Push Jerk (135/95)

Day 87

A. Pulls

Deadlift - Heavy Single

B. MetCon

2 Min Single DB Walking Lunges (70/50)
-1 Min Rest-
2 Min Max DB Snatch (70/50)
-1 Min Rest-
2 Min Max 10m Shuttle sprints
-1 Min Rest-
2 Min Max AbMat Sit-ups
-1 Min Rest-
2 Min Max Single DB GobletSquats (70/50)

C. Core (Partner)

AMRAP x 8 Minutes

Partner 1: Front Plank Hold

Partner 2: 12 Back Extensions

Day 86

A. Bench

EMOM x 10 Minutes:

5 Bench Press (205/115) 

B. Strict Pull-Ups: 4 Sets Of Max Reps

Rest 3 minutes between sets. Use a bands if you can’t get at least 7 reps.

C. MetCon (AMRAP) x 15 minutes

250m Row
12 Dips

D. Hip Extension: 4 Sets Of 10

Rest 90-120 seconds between sets. Add load as deemed fit.

Day 85

A. Pulls

Deadlift - Work up in Triples to a Heavy Single

B. MetCon (AMRAP) x 15 minutes

"Picture" 

30 Jumping Lunges 

30 Kettlebell Swings (53/35) 

30 Push-Ups 

C. Core

Front Plank: Accumulate 5 Minutes

Each time you break, 20 AbMat Sit-Ups

Day 84

A. Max Effort Movement

Chin-Up (3RM)

B. Accessory Movement 

DB Floor Press (2 x MAX)

C. Horizontal Pulling/Rear Delt Superset 

Barbell Row (Underhand) 4 x 8-12

Rest 30s

Band Pull Apart 4 x 12

Rest 60s

D. Traps

Snatch Grip Overhead Shrugs (4 x 10)

E. Vanity Work Superset 

Seated Incline DB Curls 3 x 8-15

Rest 30s

BW Skull Crushers x MAX

Rest 60s

Day 83

A. Warm-Up

Front Squat (Bar) 2 x 10 

Front Squat (95) 2 x 8 

Front  Squat (135) 2 x 8 

B. Squat

Work up to today's Heavy Triple

C. MetCon

100-80-60-40-20
Double Unders
50-40-30-20-10
Air Squats

Day 82

A. Pulls

Work up to a Heavy Single Deadlift

B. Squat

Work up to today's Heavy Pause Front Squat + Front Squat

C. Unilateral Work

Bulgarian Split Squat (4 x 6) each leg

D. Condtioning

Tabata Airdyne Intervals