Day 5

A. Warm-Up

1000m Row

100 walking lunges

15 Banded Hip Extensions

B. Strength

Front Squat (10-8-6-4-2)

C. Accessory Work

Pause OHS (3 x 30s) - Work on feeling comfortable in this position

D. MetCon (Time) 

15 Thrusters (95/65)
30 Calorie Row
90 Double-Unders
30 Calorie Row
15 Thrusters (95/65)

Day 4

A. Warm-Up

1 mile bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

DB Front Squat (5 x 3), ascending

C.Strength

Weighted Chin up - 5RM

D. MetCon (AMRAP) 

As many rounds as possible in 10 minutes of,

5 Pull-ups
10 Push-ups
15 Wall Balls (20/14)

Day 3

A. Warm-Up

1 mile bike

100 walking lunges

15 Banded Hip Extensions

B. Strength (EMOM)

Every minute on the minute x 16 minutes,

Odd: 4 Front Squat
Even: 8 Back Squat

*Same weight for both*

B. MetCon

5 Round for time of,

400m Run
30 Air Squats

*20 Minute Time Cap*

Day 2

A. Strength

Front Squat with Belt - Heavy Single

B. Strength

Bench Press (10-8-6-4-2)

C. Accessory Work

DB Floor Press (3 x 15), across

Many people asked Christina yesterday how she worked up to benching 135 x 2. The floor press works on that sticking point that most people have to reach lockout on your bench press.

D. Gun Show

Four sets of,

DB Preacher Curl x 12
Banded Tricep Push Downs x 20

Day 1

A. Strength (EMOM) 

EMOM x 12 Minutes,

1 Front Squat @ 75-80%

B. Accessory Work

Every 5 minutes x 20 minutes (4 sets)

20 DB Walking Lunges (55/35)
20 Ring Dips

C. Conditioning (Intervals)

5 x 300m row (30s rest between efforts)

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 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 49

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

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 (Time)

1,000m Row
21 Bench Press, Bodyweight
750m Row
15 Bench Press, Bodyweight
500m Row
9 Bench Press, Bodyweight

D. Accessory Work (Superset)

Seated Row (3 x 12)
Rehab Muscle Snatch (3 x 12)

Day 48

A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions

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. MetCon (Partner)

AMRAP # 1 (7 minutes)

Partner 1: Max Plank Hold
Partner 2: 12 Wall Balls

— Rest 3 min —

AMRAP # 2 (7 minutes)

Partner 1: Max Double Unders
Partner 2: 4 Bear Complex (95/65)

— Rest 3 min —

AMRAP # 3 (7 minutes)

Partner 1: Max Burpees
Partner 2: 12 Calorie Row

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 46

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Pause Back 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. MetCon (Intervals) 

500m Row x 7; rest 1:15 (hard intervals – this is individual pacing) 

D. Accessory Work 

DB Single Arm Row (4 x 8-10)

Day 45

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

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. MetCon (AMRAP)

3 Min AMRAP:

Max Push Ups

-1 Min Rest-

3 Min AMRAP:

7 Pull Ups

7 Box Jumps (24/20)

-1 Min Rest-

3 Min AMRAP:

Max KBS (70/53)

-1 Min Rest-

3 Min AMRAP:

Max Burpees

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 43

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

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

Bench Press (5 x 5) @ 75%

D. MetCon (AMRAP) x 15 minutes,

250m Row

15 Push-ups

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 41

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

Pause 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. Strength

Bench Press (10-5-5-5-5-3-1)

D. Accessory Work Superset

DB Floor Press (3 x 20)

Face Pull (3 x 20)

Day 40

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

Take 15 Min to Establish today's:

3 RM Front Squat

C. MetCon (Time)

7 Rounds of,

200m Run
10 Thrusters (95/65) (From Ground)

Day 38

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

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 

Split Jerk - Heavy Single

D. Skill

50 Strict Pull-Ups*

Every time you drop off the bar, *3 Strict HSPU before you return.

Day 37

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

Back 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 Superset

DB Bench Press (4 x 10)

Chin-up (4 x 8)

D. Conditioning

5 x 300m row/ 1 minute rest between intervals

Day 36

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

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. MetCon (Time)

21-15-9

Deadlift (275/185)
Strict Ring Dips

D. Accessory Work

3 x 15 Banded Good Morning

3 x 15 Hip Thrusts

3 x 20 Reverse Hyper