Day 5

A. Warm-up

10 min easy rowing 30 sec easy/30 sec 80%; + mobility as needed

B. Three sets, not for time of:

Wall Facing Handstand Hold x 40 sec

Sotts Press x 6 reps (2 sec hold at the top)

Heaving Snatch Balance: x 5, light, for technique

C. Strength

E2MOM x 14 Minutes (7 sets),

Hang Squat Snatch + Squat Snatch

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 80%

Set 5: 85%

Set 6: 85%

Set 7: 85%

D. Strength Superset 

Four sets of,

Snatch High Pull x 4 reps @95% of 1RM Snatch
Strict Press x 3 reps, climbing

rest 60s

E. MetCon (EMOM) x 21 Minutes 

Minute 1: 15 Wall Balls (20/14)

Minute 2: 10 Box Jump (30/24)

Minute 3: Row 170m

F. Core Work

Two sets of,

Push-up position plank x 90 sec

Side Plank Rotations x 12 (each side)

Day 79

A. Strength

Weighted Chin-up - Work up to 5RM

B. MetCon (Time)

"Abracadabra"

1000m Row
20 Bench Press (155/105)
50 Ring Dips

C. Core

1 Minute Elbow Plank
1 Minute Side Plank
1 Minute Side Plank
1 Minute Plank (Push-up position)
1 Minute Hollow Hold

-15s transition time between core work

Day 31

A. Warm-up 

3 sets jumping jacks x 10 

3 sets pogo jumps x 50 

3 sets of wide outs x 10

2 sets of 20 yard skips 

2 sets of 20 yard side shuffle

2 sets of 20 yard carioca

2 sets of 20 yards backward run

1 set of fire hydrants x 8

1 set of forward hip circles x 8

B. Squat

Back Squat - work up to a Heavy Single

C. Squat 

Front Squats (3 x 10), across.

D. Pulls 

Romanian Deadlifts (3 x 8-12), across.

E. MetCon (Not for Time) 

4 rounds of:

30s Side Plank (Each Side)

15 Weighted Abmat Sit ups 70/50 – anchored feet

12 Strict Toes to Bar – no swing, no kip, control the negative.

F. Recovery Row

7 min easy Row

Day 186

A.) Four sets, not for time of:

DB Bench Press x 10

Pendlay Row x 10 (demo)
Push-ups x 10
Side Elbow Plank Crunches x 10 (each side)

B.) MetCon (AMRAP) x 8 minutes

10 Burpees 

10 KBS (70/53)

2 minute rest into:

MetCon (AMRAP) x 5 minutes

30 Double Unders

10 KB SDLHP (70/53)