Day 44

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Split Jerk (3-3-3-1-1-1-1) 

C. Metcon (Time) 

5 Rounds of,

20 Back Squats (185/125)

20 Chest to Bar

* 15 min Time Cap *

D. Skill: (Not for Time)

5 Rounds of,

1 min Plank Hold (elbows)

20 Hip Extensions

Day 24

Warm-Up

3 min bike

100 walking lunges

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

A. Snatch

EMOM x 10: Power Snatch + Squat Snatch, climbing

B. Strength 

A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS 

C. Strength Accessory 

3 x 6 Bulgarian Split Squat, across 

D. Accessory Work 

3 Giants sets of, 

20 Weighted ABmat Sit-ups with feet anchored
20 Weighted Hip Extensions 

20 Face Pulls

Day 22

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. MetCon (EMOM)

Odd: 5 Back Squat (225/155)

Even: 8 Ring Dips

D. Core

Five Sets of,

20 Hip Extensions

60s Plank Hold

Day 20

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

Pause 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.

C. Accessory Work

Overhead Squat (3-3-3-1-1-1)

D. Insurance

Three sets of,

10 Weighted Hip Extensions

10 Leg Curls

E. MetCon (Time)

10 Rounds for time of, 

5 KB Push Press/each arm (53/35)

10 KB Swings (53/35)

Day 104

A. Skill

EMOM x 6 min: 

Snatch @ Hip x 3 reps @ 50%

B. Strength

Every 45 sec x 6 sets:

Snatch + Hang Snatch (1+1) @ 75%

C. Strength

EMOM x 16 Minutes:

Odd: 3 Front Squats
Even: 15 AbMat Sit-Ups

D. Midline Accessory Work

3 Supersets of:

20 Hip Extensions
Plank hold x 60s

Day 72

" 7/4/1776 "

A. MetCon (Time)

7 Rounds

4 Bench Press (245/165)
17 Hip Extensions

then immediately after the 7 rounds

76 Calorie Row

B. Core

Double Tabata (8:00)

Hollow Holds
Plank

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 58

A. Max Effort Movement

Front Squat (5-5-3-3-1-1)

B. Single Leg Accessory Movement

Bulgarian Split Squat 3 x 6-12

C. Posterior Chain Movement 

Hip Extension/ Leg Curl 3 x 12

D. Complete as many rounds and reps as possible in 8 minutes of:

12 Russian Kettlebell Swings (70/53)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/53)

Day 23

A. Bench

Bench Press - Work up to a Heavy Single

B. MetCon (AMRAP) x 12 Minutes

20 GHD’s

20 Hip Extensions

20 Push Ups

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 66

A. Squat 

Work up to a “Heavy” Pause Back Squat 

B. Jerk 

Work up to today’s “Heavy” single 

C. MetCon (Time) 

3 Rounds of, 

20 Pull-Ups 

20 Box Jump Overs (24/20) 

20 Kettlebell Swings (70/53) 

D. Row 

5K Time Trial 

This is a max effort, look for a consistent pace that you can hold for the entire row. 

E. Accessory Work

Hip Extension (4 x 10) 

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

Day 65

A. Squat

Front Squat 

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (Time): 

4 Rounds of, 

20 Toes-To-Bar 

40 Air Squats 

60 Double-Unders 

C. Accessory Work

SHELC (3 x 12)

D. Core

Weighted AbMat Sit-Ups (4 x 15)

MB Slams (4 x 20)

Day 59

A. Squat

Front Squat 

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (AMRAP) x 12 min

30 Double Unders
12 Burpees 

C. Pulls

Bent Over Barbell Row - Underhand Grip (4 x 10)

Rest 90-120 seconds betweens sets. Heavy as possible.

D. Accessory

Hip Extension (3 x 20)

Rest 90-120 seconds between sets. Add load if able.

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 51

A. Squats

Back Squats (3 x 5), across

B. Squat

Front Pause Squats (3 x 3)

Pause for 10 seconds at the bottom.

C. MetCon (Time):

30 Calorie Row

30 Barbell Facing Burpees
30 Hang Power Cleans (135/95) 

D. Core

For time,

25-20-15-10

Double Russian KBS (53/35) 

(KB in each hand, rep ends with arms above parallel to the ground).

AbMat Sit-Up
Hip Extension

Day 27

A. Squat

Pause Front Squat (Heavy Single)

B. Overhead Series

3 Reps Every 90 Seconds X 15 Sets 

(Warm-up as needed, On each movement build as heavy as possible.)

Sets 1-5 are Strict Press. 

Sets 6-10 are Push Press. 

Sets 11-15 are Push Jerk.

C. Neutral Grip Chin-Up (3 x 6-8)

Rest 2 minutes between sets. Add weight if able.

D. Single Arm Dumbbell Row (3 x 12)

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

E. Hip Extension (3 x 15)

Rest 90-120 seconds between sets. Add load as able.

Day 149

A.) Every minute, on the minute for 5 minutes:

Push Jerk + 2 Split Jerk (starting @ 60% ascend in weight each set) 

B.) Pause Front Squats (5 x 2)

Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of each rep for 3 seconds.

C.) Every Minute on the minute for 20 minutes: 

Odd: 15 Wall Balls (20/14)

Even: 10 Toes-To-Bar

D.) Single Arm Dumbbell Rows (4 x 10)

Rest 90 seconds between sets. Heavy as possible. 

E.) Face Pulls (5 x 20)

Rest 60 seconds between sets. Use a mini-band for these. Make sure your shoulder blades are pinned back and are pulling to the face, you should feel this in your upper back/traps.

F.) Weighted Hip Extension (4 x 8)

Rest 60 Seconds between sets.