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 39

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

Every 1:30 x 10 sets,

3 Front Squats @ 78% 

C. MetCon (Time)

"Angie"

100 Pull-ups

100 Push-ups

100 ABmat SIt-ups

100 Air Squats

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 35

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. Bounding

5 x 5 Tuck Jumps (Demo)

C. 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.

D. MetCon (Time)

1000m Row, into:

4 RFT:

20 KBS (70/50)
60 Double Unders

Then, 1000m Row

Day 33

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. Bounding

5 x 5 Tuck Jumps (Demo)

C. 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.

D. Strength

Work up to a "Heavy" 2 rep Hang Squat Clean

E. Benchmark 

MetCon (Time)

Max effort 500m row

Day 32

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 (EMOM)

EMOM x 7 Minutes

15 KB SDLHP (70/53)

C. MetCon (Time)

50 Wall Balls (20/14)

50 Double Unders

50 Toes 2 Bar

50 Box Jump Overs (24/20)

50 DB Snatches (70/55)

Day 31

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 (EMOM)

EMOM x 6 Minutes

5 Thrusters (Focus on positioning and timing)

C. MetCon (Time)

1,000m Row

75 Double Unders

50 ABmat SIt-ups

25 Thrusters (95/65)

Day 30

A. Warm-Up

3 min bike

100 walking lunges

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

1. Bench Press: Work up to 3RM in 8 min

2. Pendlay Row: 5x8 AHAP

3. Accumulate 30 RDL + Bent row w/ full stop at top (empty barbell)

Day 28

A. Warm-Up

3 min bike

100 walking lunges

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

Overhead Squat (20, 3, 3, 3, 1, 1, 1)

C. MetCon (AMRAP)

EMOM x 10 minutes,

200m/175m row

–REST 1 MIN–

Metcon (AMRAP)

EMOM x 10 minutes,

10/8 Lateral burpee over rower

Day 27

A. Warm-Up

3 min bike

100 walking lunges

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 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 (Time)

Five rounds for time of,

10 Front Squats (115/75)

10 S2OH (115/75)

Day 26

A. Warm-Up

3 min bike

100 walking lunges

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 *3 sec hold* (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)

Five rounds for time of,

20 Wall Balls (20/14)

10 Deadlifts (225/155)

Day 24

Warm-Up

3 min bike

100 walking lunges

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

A. Snatch

EMOM x 10: Power Snatch + Squat Snatch, climbing

B. Strength 

A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS 

C. Strength Accessory 

3 x 6 Bulgarian Split Squat, across 

D. Accessory Work 

3 Giants sets of, 

20 Weighted ABmat Sit-ups with feet anchored
20 Weighted Hip Extensions 

20 Face Pulls

Day 23

A. Warm-Up

3 min bike

100 walking lunges

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

Overhead Squat (20, 3, 3, 3, 1, 1, 1)

C. Skill (EMOM) x 10 minutes 

ODD: 30 Double Unders

EVEN: 5 HSPU

D. MetCon (Time)

2 Rounds of,

20 Hand to Hand KB Swing (53/35)
10 Right Arm KB Thrusters (53/35)
20 Hand to Hand KB Swing (53/35)
10 Left Arm KB Thrusters (53/35) 

-then- 

50 Cal Row

Day 22

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 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 (EMOM)

Odd: 5 Back Squat (225/155)

Even: 8 Ring Dips

D. Core

Five Sets of,

20 Hip Extensions

60s Plank Hold

Day 21

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

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

Snatch Grip Deadlift - Heavy Triple

D. MetCon (AMRAP) x 12 minutes,

10 Burpees

25 Double Unders

Day 19

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 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 Accessory Work

Three sets of,

12 Single Arm DB Row

12 Alt. DB Snatches

D. Pump

Three sets of,

12 Seated Row

20 Banded Tricep Push-downs

Day 17

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 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. Accessory Work

Three sets of,

10 Weighted Hip Extensions

50 Walking Lunges

30 Weighted Sit-ups

D. Giant Set

Three sets of,

12 Seated Row

10 Strict Chin-ups

15 Single Arm DB Row

Day 15

A. Warm-Up

3 min bike

100 walking lunges

15 Back 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. MetCon (AMRAP) x 10 minutes

Climb the Ladder for 10 Minutes:

3 Calorie Row, 3 Hand-Release Push-ups

6 Calorie Row, 6 Hand-Release Push-ups

9 Calorie Row, 9 Hand-Release Push-ups

Continue pattern until the 10 minute mark.

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