Day 46

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Pause Back 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 (Intervals) 

500m Row x 7; rest 1:15 (hard intervals – this is individual pacing) 

D. Accessory Work 

DB Single Arm Row (4 x 8-10)

Day 33

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. Bounding

5 x 5 Tuck Jumps (Demo)

C. 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.

D. Strength

Work up to a "Heavy" 2 rep Hang Squat Clean

E. Benchmark 

MetCon (Time)

Max effort 500m row

Day 84

A. Strength 

Front Squat - Heavy single

B. Accessory Work

Overhead Squat - 4 x 10

C. MetCon (Time)

Three rounds for time of,

500m row
12 Burpees
21 Box Jumps (24/20)

D. Core

Three rounds of, (no rest between movements)

20 Abmat Sit- Ups
1 minute plank

Day 37

A. Skill

 

For Time,

35 Thrusters (95/65) 

B. MetCon (Intervals)

10 Rounds of, 

500m Row - 1 Minute Rest between efforts -

Day 14

A. Strength

5 x 5 Bench Press

Max strict pull-ups after each set

B. "Midline Cash-Out"

3 Rounds Not For Time,

40 Banded Good Mornings

30 Abmat Sit-Ups

20 Hip Extensions

C. Conditioning

6 x 500m row/1 minute rest between efforts

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 71

A. Squat

Front Squat – Ramp Up to a Heavy Single

B. MetCon (Time)

500m Row 

50 Wall Balls (20/14) 

100 Double unders 

35 Box Jump overs (24/20) 

100 Double unders 

20 Burpees 

500m Row 

C. Core

50-100 Barbell Rollouts

150-200 Weighted Crunches (Abmat, Rope, or Swiss Ball)

Day 48

A. Squat

Back Squat - 10RM

B. Pulls

Chin-up (Work up to 3RM)

-Then-

5 x 3 @ 80%

C. Row

10 x 500m row, 1 min rest between efforts

D. MetCon (Time)

100-80-60-40-20

Double Unders

50-40-30-20-10

Push-Ups

Off Season: Day 75

Strength

A.) Strict Overhead Press (Rest 2 minutes between sets.)

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

Superset

B.) DB Bench Press 4 x 8, climbing

- Rest 30s

B2.) Seated Row 4 x 10, across

- Rest 60s

Superset

C.) DB Decline Pull-Over 3 x 8, across

- Rest 30s

C2.) Band Pull-Aparts 3 x 15

- Rest 60s

Conditioning

D.) Row 

8 x 500m, 1 minute rest between efforts