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 13

A. Warm-Up 

3 min bike 

100 walking lunges 

Back Extension x 15 

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 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

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

D. Accessory Work

Three sets of,

Barbell Shrug x 12

Around the world Lateral Raises x 15

BPA 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 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 1 (New Training Cycle)

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 30 sec

Sotts Press x 5 reps

Snatch Balance: x 5, light, for technique

C. Strength

E2MOM x 12 Minutes (6 sets),

3 Position Snatch: High hang, below knee, floor

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 80%

Set 5: 80%

Set 6: 80%

D. Strength Superset 

Four sets of,

Snatch Grip Deadlift x 5 reps @100% of 1RM Snatch
Strict Press x 5 reps, climbing

rest 60s

E. MetCon (EMOM) x 15 Minutes 

Minute 1: 15 Wall Balls (20/14)

Minute 2: Double Unders x 40-50 reps

Minute 3: Row 150m

F. Core Work

Three sets of,

Push-up position plank x 60 sec

Side Plank Rotations x 10 (each side)

Day 122

A. Strength

EMOM x 15 minutes,

1 Split Jerk

B. MetCon (Time)

15 rounds of,

5 Hang Cleans (95/65)

3 Front Squats (95/65)

1 Strict Shoulder Press (95/65)

Day 105

A. Strength

Bench Press - work up to 6RM

B. Strength Superset

1. Chin-up (8-6-6-6-6-6)
2. Dips (10-8-8-8-8-8)

C. Accessory Work

Strict Press (4 x 10, across)

D. Vanity Work

Barbell Curls (4 x 10, across)

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 65

A. Bench

Bench Press - 5RM 

B. Superset

Strict Press x 5

Strict Pull-Up x MAX

- Rest as needed

B. Metcon (Time)

15-9-6-6-9-15

OverHead Bar Lunge (95/65)
T2B

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 89

A. Bench

DB Single Arm Bench Press (4 x 10)

B. Vertical Pulling/ Rear Delt Superset

Neutral Grip Lat Pull-Down (4 x 12)
Rest 30s
TRX Scarecrow (4 x 12)
Rest 30s

C. Medial Delts

Strict Press (4 x 10)

D. Shrug

Overhead Barbell Shrug (3 x 12)

E. Vanity Work

TRX Bicep Curl (4 x 12)
TRX Skull Crusher (4 x 12)

Day 57

A.) Front Squat

- Heavy Single

B.) Strict Press

- 5RM

C.) Conditioning

Swim or Airdyne at a consistent pace for 25 minutes.

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

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 17

A. Bench Press (5 @ 60%, 5 @ 70%, 2×5 @ 75%)

Warm-up as needed. Rest 90-120 seconds between sets.

B. Strict Press: 5 @ 65%, 5 @ 70%, 5 @ 75%)

Warm-up as needed. Rest 90-120 seconds between sets.

C. Row: 3 x 2000m

Rest 5 minutes between intervals. Goal is fastest consistent pace.

D. Strict Pull-Ups: 3 x Max Reps

Rest 3 minutes between sets.

E. Hollow Position: Accumulate 3 Minutes

Keep track of total time and attempts to complete.

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.)

Day 181

A.) Push Press (5 x 7), Climbing

B.) Overhead Static Hold (95/65)

Accumulate 2:00 total 

C.) For Time:

50 Strict Pull-Ups

*Every time athlete drops off bar, 30 Double-Unders*

D.) Every 2 minutes for 14 minutes (7 sets): 

Guys - 15 Push-ups + Row 20 Calories

Girls - 10 Push-ups + Row 15 Calories

Day 157

A.) Bench Press (8-8-6-6) 

Warm-up as needed. Rest 2-3 minutes.

65% 

70% 

80% 

85% 

B.) Strict Press (5-5-5-5) 

Warm-up as needed. Rest 2-3 minutes.

70% 

75% 

80% 

85% 

C.) Stationary Dips (4 x 4) 

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

D.) Snatch: 1 Rep EMOM X 15 Sets

Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed.

E.) Four sets of:

AbMat Sit-Ups x 25

Rest 30 seconds.

Dumbbell Overhead Tricep Curl x 8 (Heavy as possible.)

Rest 60 seconds.

Day 146

A.) Bench Press (10-8-8-8)

Warm-up as needed. Rest 2-3 minutes between sets. 

Set 1: 60% 

Set 2: 65% 

Set 3: 70% 

Set 4: 75% 

B.) Strict Press (5-5-5-5)

Warm-up as needed. Rest 2-3 minutes between sets.

Set 1: 60% 

Set 2: 65% 

Set 3: 70% 

Set 4: 70% 

C.) Pendlay Row: 4 x 8

Rest 90 seconds between sets. Build as heavy as possible.

D.) For Time: 50 Strict Pull-Ups

Keep track of total time and sets to complete.

E.) Hollow Position Hold: Accumulate 3 Minutes

Keep track of total time and attempts to complete.

Day 135

A.) Every minute, on the minute, for 10 minutes:

Back Squat x 2 reps

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

B.) Every minute, on the minute, for 10 minutes:

Shoulder Press x 1 rep

(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Immediately followed by…

C.) Every minute, on the minute, for 10 minutes:

Push Press x 1 rep

(Start with last attempted Shoulder Press and build from there on the minute.)

D.) Row

6 x 500m (1 minute rest)

Consistency is key.