Day 51

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Deadlift - Work up in sets of 3 to find today's "heavy" single

C. Accessory Work (squatLIFE)

6 Sets of the following Complex,

Clean + Split Jerk + Hang Squat Clean + Split Jerk

D. MetCon (AMRAP)

As many rounds as possible in 8 minutes of,

Partner 1: 400m Run
Partner 2: AMRAP of,

10 Alt. DB Snatch (70/50)
15 ABmat Sit-ups

rest 2 minutes

Repeat.

Day 42

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

1 1/14 Front Squat (10-10-5-3-3-1-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Skill

Pause Overhead Squat (Light), working on positioning

D. MetCon (EMOM) x 10 minutes

Even: 15/12 Calorie Row

Odd: 10 DB Snatch (70/50)

D. Accessory Work

Accumulate 30  RDL + Bent row w/ full stop at top (empty barbell)

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 19

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 with Belt (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 Accessory Work

Three sets of,

12 Single Arm DB Row

12 Alt. DB Snatches

D. Pump

Three sets of,

12 Seated Row

20 Banded Tricep Push-downs

Day 5 (Squat Every Day)

A. Warm-Up

3 min bike

100 walking lunges

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

Back Squat with Belt (10-10-5-3-3-3-1-1)

  

C. Strength

Deadlift - Triples up to today's Heavy Single

  

D. MetCon (AMRAP) x 10 Minutes,

20 DB Snatch (70/50)

10 Burpees

Day 21

A. Strength

Front Squat - Heavy Single

B. “ECC Qualifier WOD 4”

For Time:

30 1-arm alternating DB Snatches, 70/50
100 Double Unders
20 1-arm alternating DB Snatches, 70/50
100 Double Unders
10 1-arm alternating DB Snatches, 70/50
100 Double Unders

C. Core

Three sets of,

20 Banded Good Mornings

10 Ab Rollouts

rest as needed

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 111

A. MetCon (AMRAP)

As many rounds as possible in 10 minutes of,

15 DB Snatch (75/55)
30 Double Unders

*Alternate arms each round

B. Core Work

3 Rounds of,

12 Ab-wheel or Barbell Rollouts
12 Crossbody Mountain Climbers (each side) OR Cable Wood Choppers (each side)
12 Banded Good Mornings

Day 107

A. Pulls

Work up to a heavy 2 rep Deadlift

B. Accessory Work

4×8 Romanian Deadlift

C. 100 Rep Benchmark

100 1-arm DB Snatch, 70/50 

alternate arms every rep

Day 89

A. Strength

8 x 1 Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B. Accessory Work

3x10 Strict Overhead Press @ 65%

Rest 2 minutes between sets.

C. MetCon (Time)

EMOM x 12 minutes,

ODD: 10 Alternating DB Snatch (70/45)

EVEN: 12 Wall Balls (20/14)

D. MetCon (AMRAP)

As many rounds as possible in 12 minutes of,

15/12 Calorie Row
15/12 Ring Dips

Day 74

A. Test

2k Row (Time)

Max Effort 2000m Row

B. MetCon (AMRAP) 

AMRAP x 12 minutes

15 DB Snatch (75/55)

30 Double Unders

Day 62

A. Strength

Front Squat (4 x 6)

B. Accessory Work

Four sets of:

Banded Good Mornings x 12 reps
Rest 30 seconds
Supine Hamstring Curls with Ball x 20 reps
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds

C. MetCon (Time)

20 Burpees

10 Alt. DB Snatch (70/50)

20m Shuttle
10 Alt. DB Snatch (70/50)
40m Shuttle
10 Alt. DB Snatch (70/50)
60m Shuttle
10 Alt. DB Snatch (70/50)
80m Shuttle
10 Alt. DB Snatch (70/50)
100m Shuttle

20 Calorie Row

Day 46

A. Strength

EMOM x 18 Min,

ODD: 1 Rep Jerk

EVEN: 20 Double Unders

B. MetCon (Time)

5 Rounds for time of, 

25 Calorie Row 

12 Alternating DB Snatches (70/53) 

9 Knees 2 Elbows

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 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 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 69

A. Squat Complex

Front Squat + Back Squat (2 + 2)

B. EMOM x 10 Minutes

5 Hang Squat Clean Thrusters

C. MetCon (Time)

1000m Row
50 Alt. DB Snatch (55/35)
750m Row
35 Alt. DB Snatch (55/35)
500m Row
20 Alt. DB Snatch (55/35)

Day 50

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. Pulls

Deadlift (work up to a heavy double with bands)

D. MetCon (Time)

3 Rounds for time of,

30 DB Snatches (75/50)

30 Calorie Row

Day 24

MetCon (With a running clock)

A. At 0:00

AMRAP 5:

10 AbMat

10 Hand Release Push ups
10 DB Snatches (70/50)

Rest 5 minutes

B. At 10:00

AMRAP 4:

10 AbMat

10 Hand Release Push ups
10 Power Snatches (70/50)

Rest 4 minutes

C. At 18:00

AMRAP 3:

10 AbMat

10 Hand Release Push ups
10 DB Snatches (70/50)

Rest 3 minutes

D. At 24:00

AMRAP 2:

10 AbMat

10 Hand Release Push ups
10 DB Snatches (70/50)

Rest 2 minutes

E. At 28:00

AMRAP 1:

10 AbMat

10 Hand Release Push ups
10 DB Snatches (70/50)

Day 14

A. Bench Press 

(Rest 90-120 seconds between sets.)

5 @ 60%

5 @ 70%

2×5 @ 75% 

B. Strict Press 

(Rest 90-120 seconds between sets.)

5 @ 65%

5 @ 70%

5 @ 75%

C. Stationary Dips (4 x 4) (AHAP) 

(Rest 90-120 seconds between sets.)

D. MetCon (Time) 5 Rounds of,

40 Double Unders

20 AbMat Sit-Ups

10 DB Snatches (80/45)

E. Dumbbell Floor Press (3 x 15) 

(Rest 90-120 seconds between sets.)