Day 15

A. Strength

EMOM x 10 Minutes,

Even: 3 Weighted Mixed Grip Pull-Ups, climbing
Odd: 15 Hollow Rocks

B. Strength

Snatch Grip Deadlift - 3RM

C. Single Leg Accessory Work

Three sets of,

8 Goblet Hold Bulgarian Split Squat (each leg) 

D. Core

Three sets of,

Banded Good Morning x 15
Rollouts x 15

Day 14

A. Strength

EMOM 15 minutes,

1 Rep Split Jerk

B. MetCon (Time)

For time,

50 Cal Row

-into-

3 Rounds of,

25 Shoulder to Overhead (95/65)

25 Pull Ups

*20 Min Cap*

Day 13

A. MetCon (Time)

30-25-20-15-10

Calorie Row
Hang Squat Clean (95/65)

Day 12

Strength 

(Week 2)

A. Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B. Split Jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

C. Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Work Capacity

MetCon (Time)

Compete 15-12-9 reps for time of:

Clean and Jerk (135/95)
Pull-ups

Core

3 rounds

15 Banded Good Mornings

20m Sled Push (AHAP)
Rest as needed

Day 11

A. Row

3 x 500m, 1 minutes rest between efforts

B. Strength

Every 2 minutes for 16 minutes,

3 Front Squat + 3 HSPU or :15 Handstand Hold

C. MetCon (Time)

75 Kettlebell Swings (53/35)
150 Double Unders (300 Singles)
75 Kettlebell Swings (53/35)

Day 10

Strength

A. Back Squat: 3-5 sets x 3 reps within 90% of 3RM on Monday

B. Split Jerk: 3-5 sets x 3 reps within 90% of 3RM on Monday

C. Bench Press: 3-5 sets x 3 reps within 90% of 3RM on Monday

Work Capacity

D. MetCon (AMRAP) x 10 minutes

10 Squat Cleans (95/65)
30 Double-Unders

Extra Work:

E. 25 Box Jumps @ 30-48″

These are not for time. Take your time working through them and resetting between reps. Change height of box as deemed fit/comfortable.

Day 9

A. Strength

Every 2 minutes x 16 Minutes (8 sets):

5 Rep Snatch Grip Deadlift + 5 Perfect Air Squats (Virtuosity)

B. MetCon

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest:

First: 8 intervals of pull-ups

Second: 8 intervals of push-ups

Third: 8 intervals of Sit-ups

Fourth: 8 intervals of Air Squats. 

There is no rest between exercises.

Day 8

Strength: 

A. Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B. Split Jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

C. Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Work Capacity

D. MetCon (Time)

Complete 3 rounds for time of,

30 Snatch (75/55)

20 GHD Sit-up (sub 40 Ambat)

10 Strict HSPU (Sub 20 HRPU)

Day 7

A. Strength

Front Squat – 3RM with 2 second pause each rep + 2×3@ 90%

B. MetCon (EMOM)

Every minute, on the minute x 16 minutes:

7/6 Cal Row + 7/6 burpees = each minute 

Day 6

A. Strength 

Snatch Grip Deadlift – up to 5RM for the day + 1×5 @ 90%

B. Accessory Work

Clean Grip RDL – build to heavy 5 rep for the day

C. MetCon 

"Death by Rower”

Complete the following for as long as possible:

- Complete 3 calories on the first minute

- Complete 6 calories on the second minute

- Complete 9 calories on the third minute

- Complete 11 calories on the fourth minute

- Complete 13 calories on the fifth minute

- Complete 14 calories on the sixth minute

- Complete 15 calories on the seventh minute

Day 5

A. Warm-up

10 min easy rowing 30 sec easy/30 sec 80%; + mobility as needed

B. Three sets, not for time of:

Wall Facing Handstand Hold x 40 sec

Sotts Press x 6 reps (2 sec hold at the top)

Heaving Snatch Balance: x 5, light, for technique

C. Strength

E2MOM x 14 Minutes (7 sets),

Hang Squat Snatch + Squat Snatch

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 80%

Set 5: 85%

Set 6: 85%

Set 7: 85%

D. Strength Superset 

Four sets of,

Snatch High Pull x 4 reps @95% of 1RM Snatch
Strict Press x 3 reps, climbing

rest 60s

E. MetCon (EMOM) x 21 Minutes 

Minute 1: 15 Wall Balls (20/14)

Minute 2: 10 Box Jump (30/24)

Minute 3: Row 170m

F. Core Work

Two sets of,

Push-up position plank x 90 sec

Side Plank Rotations x 12 (each side)

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 3

Warm-Up:

Fish Game on Rower x 2 sets

A. Strength (Every 90 seconds until today's MAX)

1 Snatch

B. Test (Time)

20 Squat Snatch @ 77% of "A"

C. Superset

Four sets of,

Romanian Deadlift x 5; 2020, rest 30 sec

Dumbbell Strict Press x 8; 21x1, rest 60 sec

D. EMOM x 20 Minutes

Odd: 12/10 Burpees

Even: Row 150m

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 1 (New Training Cycle)

A. Warm-up

10 min easy rowing 30 sec easy/30 sec 80%; + mobility as needed

B. Three sets, not for time of:

Wall Facing Handstand Hold x 30 sec

Sotts Press x 5 reps

Snatch Balance: x 5, light, for technique

C. Strength

E2MOM x 12 Minutes (6 sets),

3 Position Snatch: High hang, below knee, floor

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 80%

Set 5: 80%

Set 6: 80%

D. Strength Superset 

Four sets of,

Snatch Grip Deadlift x 5 reps @100% of 1RM Snatch
Strict Press x 5 reps, climbing

rest 60s

E. MetCon (EMOM) x 15 Minutes 

Minute 1: 15 Wall Balls (20/14)

Minute 2: Double Unders x 40-50 reps

Minute 3: Row 150m

F. Core Work

Three sets of,

Push-up position plank x 60 sec

Side Plank Rotations x 10 (each side)

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 134 (Recovery Day)

A. MetCon

"Rowing Annie"

50 Calorie Row
50 AbMat Sit-ups
40 Calorie Row
40 AbMat Sit-ups
30 Calorie Row
30 AbMat Sit-ups
20 Calorie Row
20 AbMat Sit-ups
10 Calorie Row
10 AbMat Sit-ups