Day 28

A. Mobility

Hips/Front Rack Position

B. Squats

Front Squats

Wave 1: 3 @75% – 2 @80% – 1 @85%

Wave 2: 3 @80% – 2 @85% – 1 @90%

*rest approx 90s between sets*

C. MetCon (AMRAP) x 8 minutes

200m run

10 Goblet Squats (70/50)

2 minutes rest into

D. MetCon (Time) 

50 Back Rack Alt. Forward Lunges (95/65) – total

E. Flexibility

Ant. Hips/ Glutes/Lower Back

Day 8 (Track Session)

A. Strength

5×5 Front Squat

B. MetCon

1 mile Run
21 KBS (70/53)
21 Goblet Squats (70/53)
800m Run
15 KBS (70/53)
15 Goblet Squats (70/53)
400m Run
9 KBS (70/53)
9 Goblet Squats (70/53)

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

Day 103

A. Warm-Up (35# Kettlebell) 

3 rounds of,

10 Single Arm Russian Swings (each)

10 Sumo High Pulls

10 Goblet Squats

10 Snatches (each)

B. Max Effort Movement

Chin-up - Work in triples to a heavy single

C. MetCon (Time)

Five rounds for time of,

15 Bench Press (135/85)

15 Toes 2 Bar

45 Air Squats

Day 102

A. Warm-Up (35# Kettlebell) 

3 rounds of,

10 Single Arm Russian Swings (each)

10 Sumo High Pulls

10 Goblet Squats

10 Snatches (each)

B. Strength

EMOM x 14 Min,

ODD: 3 Rep Hang Power Clean

EVEN: 30 Double Unders

C. MetCon (AMRAP)

In 5 Minutes: 

150 Double-Unders 

Max Calorie Row in Time Remaining 

- Rest 5:00 - 

In 3 Minutes: 

50 Double-Unders 

Max Calorie Row in Time Remaining

Day 87

A. Pulls

Deadlift - Heavy Single

B. MetCon

2 Min Single DB Walking Lunges (70/50)
-1 Min Rest-
2 Min Max DB Snatch (70/50)
-1 Min Rest-
2 Min Max 10m Shuttle sprints
-1 Min Rest-
2 Min Max AbMat Sit-ups
-1 Min Rest-
2 Min Max Single DB GobletSquats (70/50)

C. Core (Partner)

AMRAP x 8 Minutes

Partner 1: Front Plank Hold

Partner 2: 12 Back Extensions

Day 80

A. Warm-Up 

Back Squat (Bar) 2 x 10 

Back Squat (95) 2 x 8 

Back Squat (135) 2 x 8 

B. Squat 

Back Squat x 100 (135/95) 

Divide in as many sets as needed. 

C. Unilateral Work 

Walking Lunges x 10 Minutes 

Keep track of total lunges. 

D. Core Work (Ab Thickness) 

5 sets of, 

Toes 2 Bar x 10 

Rollouts x 10 

Weighted Crunch x 20

E. Squat

Goblet Squat x 20 (53/35)

Day 135

A.) Press

Bench Press (3 x MAX) @ 55-60%

(rest 3 minutes between efforts)

B.) Kettlebell Hell”

1.) In 3 minutes complete:

25 KB Swings 

15 Burpees

AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2.) In 3 minutes complete:

25 KB Swings 

15 Burpees

AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3.) In 3 minutes complete:

25 KB Swings

15 Burpees

AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.

Rest 5 minutes and repeat 1, 2 and 3 again.

Men: 2 pood (use a 70# dumbbell if needed)
Women: 1.5 pood (use a 50# dumbbell if needed)

Day 112

A.) “Helen”

3 RFT:

400m Run
21 KBS (53/35)
12 Pull ups

B.) Clean 

Work up to today's heavy single

C.) Three sets of:

Hip Extension/Leg Curl (3 x 12)

Med Ball Slam (3 x 20)

-Rest 60s

D.) Five rounds, for quality

20 Hip Extensions

10 Goblet Squats (53/35)

Day 97 (Track Session)

Track Session:

800m run

50 Goblet Squats (53/35)
600m run
40 KB Swings (53/35)
400m run
30 Alt. KB Snatch (53/35)
200m run
20 Alt.Walking Lunges (Goblet hold on KB) (53/35)
100m run

Off Season: Day 44

A.) For time:

Run 1 Mile

25 KB Goblet Squats (70/53) 

25 KBS (70/53) 

800m Run 

20 KB Goblet Squats (70/53) 

20 KBS (70/53) 

400m Run 

15 KB Goblet Squats (70/53) 

15 KBS (70/53) 

B.) “Annie”

50-40-30-20-10

Double Unders 

AbMat Sit-Ups 

What a Rush.

A.) EMOM for 5 minutes:

10 Goblet Squats (45/25)

- Controlled movement, focus on perfect squat mechanics. This is NOT meant to be rushed through.

B.) Core Circuit: 3 Rounds of,

10 Strict Toes 2 Bar
20 Abmat
10 Barbell Rollouts
20 Cross Body Mountain Climbers
10 Hollow Rocks
1 Minute Plank
20 Med Ball Slams
45s Side Plank (L)
45s Side Plank (R)

C.) EMOM for 5 minutes:

10 Goblet Squats (45/25)

- Controlled movement, focus on perfect squat mechanics. This is NOT meant to be rushed through.

D.) Conditioning: Treadmill Hill Sprints

- Start the treadmill and walk slowly for 2 minutes.

- Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. - As soon as it's up to speed, sprint for 20 seconds. 

- At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. (Grab the handrails. Trust me.) 

- Repeat 10 times. 

- Drop the speed and the incline and walk slowly for another 2 minutes.

Weeble Wobble

Nice shirt everyone!

Today's Article: Why I Teach the Hook Grip from Day One - Spencer Arnold

A.) Every 30s for 3 minutes:

KB Swing x 6 (70/53)

-Rest 2 Minutes-

B.) EMOM for 10 Minutes: 

Odd: 6 Deadlifts (185/135) 

Even: 30 Double-Unders

- We kept the Deadlifts lighter to use this portion as speed work instead of max effort.

-Rest 2 Minutes-

C.) EMOM for 10 Minutes:

Even: KB/DB Goblet Squat (53/35) x 12
Odd: Hip Extension/Leg Curl x 20 *Sub 20 Russian KB Swings (53/35)*

- We do a lot of posterior chain work, and I love programming the Hip Extension/Leg Curl. It is a worthy investment to have and worth your time to get accustomed to doing this movement.

-Rest 5 minutes-

D.) MetCon (AMRAP – Reps) In front of a 15 minute clock:

1 min of Air squats
2 min of Double-unders
3 min of Push-ups
4 min of AbMats
5 min of Pull-ups