Day 1

A. Strength (EMOM) 

EMOM x 12 Minutes,

1 Front Squat @ 75-80%

B. Accessory Work

Every 5 minutes x 20 minutes (4 sets)

20 DB Walking Lunges (55/35)
20 Ring Dips

C. Conditioning (Intervals)

5 x 300m row (30s rest between efforts)

Day 34

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

Push Press - 2RM

C. Strength

5 sets of 2 Front Squats + 1 Jerk

D. Benchmark (Time)

For Time,

75 Ring Dips

E. Row

5 x 300m row

rest 1 minutes between efforts

 

Day 96 (Active Recovery)

A. MetCon (EMOM) x 10 minutes

10 Burpees over the Rower

B. Conditioning

5x300m Row, 1 min rest

Day 71 (Track Session)

Track Session

A. Sprints

8x300m Hard, 100m walk recovery

Rest 5 minutes

B. Aerobic Capacity

1 mile (1600m) Moderate

Rest 5 minutes

C. Sprints 

8x100m Hard, 300m jog recovery

Day 39 (Active Recovery)

Skill/ Strength

2 min max prowler push

Rest 2 minutes

2 min max double unders

MetCon (Intervals)

Row

10 x 300m 

30 sec rest between efforts

Day 24 (Track Session)

A. Bounding 

6 × 6 Hurdle Hops

B. Agility

4 x Pro Agility Shuttle (5-10-5)

C. Sprints

300m Shuttle (6×25 yds out and back)

D. Conditioning

Every 3 minutes for 18 minutes (6 rounds)

400m Run

Day 79

A. Deadlift

Work up to today's "Heavy" Single

B. Unilateral Work

Bulgarian Split Squat (3 x 8)

C. MetCon (Time)

10-1 Bench Press (205/115)
10 Pull-ups between sets

D. Row

5 x 300m/30s rest.

Goal is under 1:00 every round, if you don't make it, the round doesn't count.

Day 55

A. Squat

Every two minutes, for 10 minutes (5 sets):

Back Squat (5-5-3-2-2)

*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

B. Squat

Every two minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 75%

C. Three sets, not for time, of:

Cable Pull Through x 10 reps
Rest 45 seconds
TRX Row x 10 reps
Rest 45 seconds
GHD Hip Extension with Arms in “Y” Overhead x 10 reps @ 2012
Rest 45 seconds

D. Row

10 x 300m/ 1 minute rest between efforts.

Day 40

A. Squat

Front Squat (2-2-1-1-1-1-1)

60% 

70% 

80% 

90% 

95% 

100+% 

B. Superset

Strict Weighted Chin-Up (4 × 5) 

rest 90 sec

Seated DB Strict Press (4 × 8) AHAP

rest 90 sec

C.) Row

10 x 300m - 30s rest between efforts

Day 36

A. Snatch

Work up to today's heavy single

B. Squat

Back Squat - Work up to today's heavy single

C. Accessory work

Bulgarian Split Squat 10 x 5 (per leg)

- Hold DB in Goblet Position

D. Row

10 x 300m row/ 30s rest between sets.

Day 7

A.) Warm-Up: 3 Rounds, not for time of:

Double Unders x 40-50

Russian KB Swing x 12

Plank x 30s

B.) Squat

Front Squat (4x2,4x3) @ 80%

C.) MetCon (Burner): 3 rounds of,

300m Row 

10 Burpees 

10 Thrusters (75/55) 

Rest 5 minutes

D.) MetCon (Time)

"Annie"

50-40-30-20-10 

Double Unders 

AbMat Sit-Ups

Day 165

A.) Every minute for 20 min, alternating movements

Odd: 5 Back Squats (225/135)

Even: 10 Dips (Ring or Stationary)

–Rest 5 minutes–

B.) MetCon (Time)*This should be a 100% sprint*

Row 300m

15 KB swing (53/35)
20 Burpees
15 KB swing (53/35)
Row 300m

C.) Three sets of:

Weighted Hip Extension x 8-10 reps @ 2013
Rest as needed
Seated Row (or Barbell Bent Over Row) x 10 reps
Rest as needed
Hollow Hold x 45 seconds
Rest as needed

Day 131

A. ) EMOM x 20 Minutes:

1 Squat Clean @ 80%

B.) Deadlift

5 sets of 5, banded @ 40% plus band tension, rest minimally between sets

C.) For Time

50-40-30-20-10
Double Unders
10-10-10-10-10
Burpees

D.) Row

5 x 300m (rest 30s between efforts)

Day 87

A.) Every minute, on the minute, x 6 minutes: 

Full + Quarter Front Squat

Increase load from last Tuesday’s session by 5-8% and use that load for all 6 minutes.

B.) Every two minutes, for 12 minutes (6 sets):

Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C.) Three rounds for time of:

20 Overhead Walking Lunges (95/65)

15 Barbell Rows (95/65) 

D.) Row

5 x 300m, 1 minute rest between sets.

Goal numbers:

Male: all 5 sets sets under :58

Female: all 5 sets under 1:02

Off Season: Day 79

Track Session

A.) Bounding 

10 x standing triple jump (demo)

B.) 6 x 300m

Rest 3 minutes between efforts

Technique

C.) Snatch 

EMOM x 6 Minutes: High Hang + Hang Snatch @ 60%

D.) Clean

EMOM x 6 Minutes: 3-Position Clean (Floor, Mid-Thigh, High Hang) @ 60%

Conditioning

E.) “Bane”

10-9-8-7-6-5-4-3-2-1 

Deadlifts (185/135)
Burpees over the Bar

Off Season: Day 68 (Track Session)

Bounding & Sprinting

A.) 4 x 6 Hurdle Hops

B.) 4 x 40-yard Dash

C.) 4 x 300m Sprints

Rest as needed between all sets.

Off Season: Day 46

A.) Lateral Bounds: 6 x 4 (Rest as needed between sets.) (Demo)

Over and back = 2 reps.  

No pause on landing.

These should resemble a “Touch and Go” rep.

B.)  “Lipson Test”

400m Sled Drag for time, bodyweight

C.) 10 x 300m row/ 1 minute rest

Goal is consistency. All rounds should be within 2 seconds of each other MAX.

D.) Core: 8 Min AMRAP (Partner)

Partner A: 10 GHD sit-ups

Partner B: Plank hold

E.) Mobility:

Couch Stretch 3 mins/side

Side Lunge 2 mins/side

– One leg extended straight with foot planted flat or toe up (best to work both).  The other leg should be bent with weight on the heel, stacking your knee over your foot.