Warm up
3 rounds:
10 cal machine
5/arm single DB cleans
5/arm single DB push presses
5 DB goblet squats
30 high knees
Endurance
35 min alternatingEMOM:
12/10 cal ski
6 double DB thrusters + 6 burpees over bar 50/35 lbs
40 ft. sled push AFAP 90/70 lbs
12/10 cal row
160 ft. double KB farmers carries
12/10 assault/erg bike cal
Rest
Warm Up
Warm up
3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch
Front Rack Lunges
4 set of 14 alternating front rack lunges
Working sets should be around 70% of your 1RM front squat
Gymnastics & Core
Warm up
General warm-up - 3 rounds of:
10 cal machine
10 alternating lunges
5 scap pushups
10 DB plank pull throughs
Shoulder press
5x5
Work up to a heavy set for the day, in the range of 70-80%
Deadlift
Build up to and perform 5 singles between 75% and 80% of 1RM
Conditioning
7 rounds for time:
7 wall facing handstand pushups
14 Russian KBS 32/24 kg
28 double unders
Warm up
2 min cardio machine of choice, then 2 rounds of:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell
Barbell cycling & Conditioning
5 rounds of 2 min AMReps:
5 TnG power clean 125/85 lbs
15/12 cal machine
5 shoulder to overheads 125/85 lbs
Max handstand pushups in the remaining time
-- rest 2 min between rounds
Accessory
In team of 2, for time, splitting as desired, one partner working at a time:
4 rounds of:
20 clean & jerks (BB: 115/80 lbs - DBs: 2x50/35 lbs)
20 toes-to-bar
-- then, 4 rounds of:
400m run
4 sandbag to shoulders
-- then, 4 rounds of:
12 snatches (BB: 115/80 lbs - DBs: 2x50/35 lbs)
12 chest-to-bar pullups
Time cap: 32 min
Part A
4 rounds of:
4 min row for max distance
-- 3 min active recovery between rounds
Warm up
3 rounds:
10 cal row
10 wall balls
10 box steps over
Open 26.1
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks
Clean & Jerk
20 min EMOM:
1 clean & jerk
Note: build up throughout for sound and clean execution, but do not exceed 80%
Conditioning
10 min alternating EMOM:
12 burpees
12/10 cal row
Part A
Warm up
Coach's choice of a dynamic warm-up
Endurance
Every 2 min for 4 rounds, rotating through each station:
S1: 24/19 cal ski
S2: Max sled push loaded with: 200/150 lbs
S3: 24/19 cal row
S4: Max distance shuttle runs 25 ft.
Note: partner up on the sled to split working time in this station.
Warm Up
Warm up
3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch
Back Squat
5x5**
Work up to a heavy set for the day, in the range of 70-80%
** After each set of back squat, perform 80 ft. of sandbag carry AHAP
Conditioning
Warm up
General warm-up - 6 min AMRAP:
10 cal machine
5 per side single arm KB upright rows
5 "strict" burpees (regular pushup)
Bench press
5x5
Work up to a heavy set for the day, in the range of 70-80%
Pullups
Weighted pullups 5x5
If still working on strict pullup, adjust to a tough version of a banded pullup
Conditioning