Thursday

Fitness
Back Squat (Build to a 3 RM)
**20 mins to build to a 3 RM
use the ENTIRE 20 mins
    +
4 Round for Time
AB 5 cals
OH walking lunge 50 ft   45/25
5 Knees to Elbow
Performance
Back Squat (Build to a 3 RM)
20 mins to build to a 3 RM
  +
4 Rounds for Time
AB 5 cal
10 pistols  (alt legs)
10 T2b

Wednesday

A1: Stone to Shoulder (5 sets x 3 reps)
**build to a heavy 3 rep, not necessarily 3 RM
Rest 1 min
A2: Close Grip Bench Press (5×5)
**build to a 5 RM
Rest 2 min
B1: Sled Drag (30 yrds x 4 sets)
**heel pull/hamstring driven steps
heavy 30 yards continuous steps/non-stop
rest 1 min
B2:  FLR  on Rings (1 min x 4 sets )
rest 2 min

Tuesday

Fitness

20 min AMRAP
4 strict pullups
4 dips
8 push press  115/75
8 Russian KBS
Performance
“Nate”
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

Monday

Fitness

Bulgarian Split Squat Lunge (3 sets x 8 reps  (per leg) )
@ 31×1 tempo with DBs
Rest 1 min btw legs
Metcon (Time)
3 Rounds
Row 500
15 wall balls
10 burpees
Performance
Bulgarian Split Squat Lunge (3 sets x 8 reps  (per leg))
@31×1 tempo with, DBs
Rest 1 min btw legs
Metcon (Time)
3 Rounds
Row 500
15 unbroken thrusters  95/65
12 burpees

**thrusters must be unbroken so pace accordingly

Sunday

4 Rounds
Run 400m
12 body weight deadlift
12 pull-ups / 4 negatives / 12 ring rows

Saturday

In groups of 2 people:

100 double unders
90 ab mat situps
80 walking lunges
70 cal on rower
60 slam ball
50 air squats
40 burpees
30 cal on AB
20 strict pullups
10×2 (20 ft total) HS walk (partner spot/support if needed)

**1 person working at a time

Friday

Warm-up

CrossOver Activation
Fitness
1 hang power snatch + 1 power snatch + 1 OHS (6 sets x  1 reps)
**2 front squats instead of OHS if mobility an issue

rest 2 min

Metcon (Time)
Row 750m @ 110%
+
10+ min rest/ CrossOver Recovery or IronScap
800m Run (Time)
Max Effort 800m Run
Performance
2 full snatch + 1 Snatch balance (6 sets x 1 rep)
@75-80%
rest 2 min
Metcon (Time)
Row 750m @ 110%
+
10+ min rest/ CrossOver Recovery or IronScap
800m Run (Time)
Max Effort 800m Run

Thursday

Fitness

Metcon (3 Rounds for time)
3 sets:
Run 400m
12 hand release pushups
1 rope climb
Run 400 m
12 hand release pushups
1 rope climb
rest 5 min

**record times each round, effort should be sustainable
yes each “set” included 2 times through each movement

Performance
Metcon (3 Rounds for time)
3 sets:
Run 400m
12 clapping push-ups
1 legless rope climb
Run 400m
12 clapping push-ups
1 legless rope climb
rest 5 min

**record times each round, effort should be sustainable

Wednesday

Metcon (Time)

5 rounds
Row 500/350
12 slam balls
18 anchored ab mat sit-ups
24 double unders / 30 secs of attempts

Tuesday

Fitness

2 hang squat clean+ 1 push jerk (EMOM 10 – even mins )
65-70% good technique, no failure
Knees To Elbow (EMOM 10 -5 reps on odd mins )
Metcon (Time)
3 Rounds
Run 200m
10 power clean + S2OH  95/65
5 strict pull-ups or 3 negatives
**no bands
Performance
2 squat clean + 1 jerk (EMOM 10 – even mins )
@80% keep same weight
Toes-To-Bar (EMOM 10 – 8 reps on odd mins )
        +
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#