Day 50

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Pause Back 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

Take 12 minutes to find today's 3RM Push Press

D. MetCon (Time)

75 KB Swings (53/35)

-into-

3 Rounds of,

10 Shoulder 2 Overhead (95/65)
10 Hang Squat Clean (95/65)

-into-

30 Burpees

Day 47

A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

B. Strength

Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

C. Every minute, on the minute, for 21 minutes:

Minute 1 – 12 Kettlebell Swings (53/35)
Minute 2 – 12 Push Press (95/65)
Minute 3 – 50 Double-Unders 

D. Strength (Accessory)

DB Bulgarian Split Squat 4 x 8

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 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 18

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 (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

Push Press + Split Jerk (1-1-1-1-1-1)

D. Accessory Work

Three sets of,

15 DB Floor Press

15 Toes 2 Bar

Day 8 (Squat Every Day) Shoulder Emphasis

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 (10-10-5-3-3-3-3-1)

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

  

C. Strength

Push Press (15-8-6-4-2-1)

D. Accessory Work

Three sets of,

15 Back Extensions

15 Leg Curls

50 Walking Lunges

E. Giant Set

Three sets of,

12 Rehab Muscle Snatch w/ Shrug

20 Band Pull-Aparts

20 Lateral Raises

Day 3 (Squat Every Day)

A. Warm-Up

3 min bike

100m 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

Pause Back Squat (10-10-5-3-3-3-3-3)

C. Strength 

Push Press (15-12-10-8-6)

D. Giant Set

Three sets of,

Banded Good Morning x 15

Leg Curl x 15

Walking lunges 100 feet each direction (forward and backward)

E. Tri-Set

Three sets of,

DB or Barbell Shrugs x 12

Rear delt flys x 20 

Lateral Raise x 20

Day 28

A. Warm-Up

3 min bike
100m 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 

Pause Back Squat (10-10-5-3-3-3-1) 

C. Strength 

Push Press (15-12-10-8-6)

D. Superset 

Three sets of,

Weighted Back Extension x 15 

Walking Lunge x 30m

E. Giant Set

Three sets of, 

Barbell Shrug x 12 

Rear Delt Fly x 20 

Lateral Raise x 20

Day 20

A. Strength

EMOM x 15 Minutes

Minute 0-5: 3 Strict Press

Minute 6-10: 2 Push Press

Minute 11-15: 1 Split Jerk

B. MetCon (Time)

Complete 7 rounds for time (courtesy CF main site):

7 Power Clean (95/65)

7 Thrusters (95/65)

7 Bar Facing Burpees

Day 125

A. Three sets, not for time, of:

Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B. Three sets of:

Kneeling Medball Jump throw to sprint (demo)

C. Strength

Bench Press – Heavy Double

D. Four sets for max reps:

45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press (95/65)
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

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 83

A. Strength

5 × 2 Push Press – first rep is from back rack, second rep is from front rack.

B. Accessory Movement

DB Floor Press (2 × 20)

C. Horizontal Pull/Rear Delt Superset

3 sets of,

Seated Cable Row x 10

Face Pull x 12

D. Gymnastic Skills

50 Strict Pull-ups, every time you come off the bar complete 3 Strict HSPU.

E. Benchmark

Max Effort 2000m Row

F. Cash Out

150 Walking Lunges

Day 76

A. Strength 

Push Press + Split Jerk (8 x 1)

Build up in weight.

B. MetCon (AMRAP) x 20 Minutes 

“Jack” 

Complete as many rounds as possible in 20 minutes of: 

10 Push press (115/75)
10 KB Swings (53/35)
10 Box jumps (24/20)

Day 53

A. Warm-up

Row 6 x 500m, 1 minute rest between efforts

B. Strength

Strict Press - 5RM

C. MetCon (AMRAP) x 10 Minutes

10 Push Press (95/65)

10 Hand Release Push Ups

10 Wall Balls (20/14)

D. Core

Accumulate 100 Hollow Rocks

Day 38

A. Push Press

Work up to a 3 RM

B. MetCon (Time)

10-1 Bench Press (205/115)

10 Pull-ups between sets

C. Accessory Work

Ring Push ups

1 set close to failure – Leave 1-2 in the tank
1 set to failure

Rings should be set at 1″ off the floor. Be sure your hips travel the same distance as your shoulders and at the same time.

D. Pulling Superset

1. Barbell Bent Over Rows (3 x 6-12)
2. Bent Over Reverse Flyes (3 x 8-12) 

– yep, old school body building reverse flyes. Keep it light and controlled.

Day 34

A. Bench 

Bench Press

Work up to a 1 rep max

B. Accessory Movement

Push Press

1 set of 15-20 reps

1 set to failure

You should be reaching failure between reps 15 and 20 reps on the second set. Use the first set to determine the appropriate weight.

C. Superset 

3 Sets of,

1. Strict Bent Over Row x 6-8 reps 

– Overhand grip. No torso movement up or down throughout ROM.

2. Rehab High Hang Muscle Snatch x 8-12 

– This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. 

Watch the demo video here.

D. Accessory Movement

Clean Grip Shrugs (4 x 12)

– Retract shoulders as you shrug. Shoulders should go up and BACK, not up and forward.

E. MetCon (Time)

"Gallant"

Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Day 19

A. Strength (EMOM)

EMOM x 16 Minutes,

ODD: 3 Rep Push Press
Even: 20 Double Unders

B. MetCon (AMRAP) x 15 Minutes

30 Shoulder 2 Overhead (75/55)
30 Front Squats (75/55)
30 AbMat Sit-Ups
30 Double Unders

Day 16

A. EMOM x 20 Minutes

Push Press x 1

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

B. EMOM x 20 Minutes

Movement 1 – 200m Run

Movement 2 – 1-10 Chest-To-Bar Pull-Ups

Pick reps you can maintain on the Pull-ups.

C. Benchmark Test (For Time)

100 Abmat Sit-Ups 

Keep track of total time and attempts/sets to complete.

D. Conditioning

Sled Drag or Push: 6 x 50m

Heavy. Rest 60 seconds between sets.

Day 6

A. Strength

Every :90 x 8

3 Push Press

B. MetCon (AMRAP)

15 Min AMRAP,

10 DB Push Press (45/30)

10 DB Walking Lunge (45/30)
10 DB Ground 2 Overhead (45/30)
10 DB Bent Row (45/30)

Day 4

A. Warm-Up - KB Warm-Up (35#)

3 Rounds of,

10 Russian Swings (Single Arm)

10 SDLHP

10 Goblet Squats

10 Single Arm Push Press 

B. Behind The Neck Jerk (7 x 3)

Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible.

C. Metcon (AMRAP – Rounds)

EMOM x 10 minutes

7 Front Squats (95/65)

7 Push Press (95/65)

D. MetCon (Time) 

3 x 1000m Row

- Rest 3 minutes between efforts