Понедельник 17/02/2020 вторник 18/02/2020 среда 19/02/2020 Пятница Суббота

Pegboard Conditioning Deficit Strict Handstand Pushups (On the 0:00) Beast Builder Benchmark Box Front Squats (On the 0:00) Jerk Balance
9 Minute Running Clock: For Time: 3:00 for Max Reps On the Minute x 7: 3 Sets of 3
Max Pegboard Climbs 50 Deficit Strict Handstand Push-ups (4.5"/3") 3:00 Rest 2 Box Front Squats Technique loads, focusing on positioning.
On the 0:00, 3:00, and 6:00: *5 Minute Time Cap 3:00 for Max Reps Technique loads, focusing on speed off the box. Split Jerk Complex
75 Double Unders Strict Chest to Bar Pull-Ups (On the 7:00) 3 "Macho Man" Complexes (135/95) Front Squat Complex (On the 9:00) On the 1:30 x 7 Sets:
Back Squat 1 Set: 3 "Macho Man" Complexes (155/105) On the 2:00 x 5 Sets: 1 Pausing Split Jerk (2s)
With a Running Clock: Max Unbroken Strict Chest to Bar Pull-ups 3 "Macho Man" Complexes (185/135) 1 "One and One Quarter" Front Squat 1 Split Jerk
On the 0: 9 Reps Conditioning (On the 10:00) 3 "Macho Man" Complexes (205/145) 1 Front Squat Conditioning
On the 2: 7 Reps "Bubbles" 3 "Macho Man" Complexes (225/155) Conditioning "Steel Toe"
On the 4: 5 Reps For Time: Max "Macho Man" Complexes (245/165) "Man on Fire" For Time (30 Minute Cap):
On the 6: 3 Reps 1-2-3-4-5-6-7-8-9-10: 1 Round of "Macho Man": For Time: 3 Rounds:
On the 8: 1 Rep Burpee Box Jump Overs (30"/24") 3 Power Cleans + 3 Front Squats + 3 Push Jerks 5 Rounds of "Nate", 100 Double Unders 1,000 Meter Row
On the 9: 1 Rep *After each round, 25 Double-Unders In this effort, we have 2 x 3:00 windows to accumulate 4 Rounds of "Nate", 100 Double Unders 30 Toes to Bar
On the 10: 1 Rep Gymnastic Conditioning max reps of the ladder below. Wherever we finish the 3 Rounds of "Nate", 100 Double Unders Into...
On the 11: 1 Rep 1 Round: first 3:00 at, we pick up for the second interval. In other 2 Rounds of "Nate", 100 Double Unders 15 Clean and Jerks (135/95)
On the 12: 1 Rep 100' Handstand Walk words, if we finish with 2 power cleans on the first round 1 Round of "Nate" 12 Clean and Jerks (185/135)
Week #1 of our newest squat cycle, where we start with 3 x Handstand Walk O-Course of the 185/125 barbell, we'll rest the 3:00, and then 1 Round of "Nate": 9 Clean and Jerks (225/155)
higher volume at lower weights, to five heavy singles. 100' Handstand Walk begin our second interval starting with the third power 2 Ring Muscle-Ups 6 Clean and Jerks (275/185)
The first four sets are completed "On the 2:00", where *Every 2 Minutes (Starting at 0:00): 4 Bar Muscle-ups clean of that same bar. We will be repeating this 4 Strict Handstand Pushups 3 Clean and Jerks (315/220)
we then transition to five sets of singles "On the 1:00". Row Conditioning benchmark at the end of the training cycle. 8 Kettlebell Swings (70/53) Midline
We'll be repeating this exact rep scheme next week, Kilos: 32/22.5 Not For Time:
building upon these loads. 3 Rounds: 35/24 Calorie Row Conditioning Body Armor 21-18-15-12-9: GHD Sit-ups
Body Armor "Arm and Hammer" 3 Giant Sets: After Each Set: 3 Half Turkish Get-Ups
3 Giant Sets: Rest 1:30 Between Rounds For Time: Buy-In: 15 Clusters (165/115) 9 Suitcase Deadlifts (Each Side) Swim Recovery
16 Dummbell Front Rack Step Back Lunges (Foot Into... 15 Weighted Glute Bridges 20-30 Minute Recovery Swim
Elevated) 3 Rounds: 25/18 Calorie Row 3 Rounds: 30 Banded Pull-Aparts
:30 Second Dumbbell Hollow Hold 21/15 Calorie Bike Erg Rest 2 Minutes Between
Rest 2 Minutes Between Sets Rest 1:30 Between Rounds 15 Chest to Bar Pull-ups Swim Conditioning
Muscle Snatch (On the 0:00) Into...
Build to a Moderate Set of 3 3 Rounds: 15/12 Calorie Row Cash-Out: 15 Clusters (165/115) Warmup: 200 Meters (Easy)
Snatch Grip Push Press (5:00-10:00)
Build to a Moderate Set of 3 Rest 1:30 Between Rounds
Power Snatch (10:00-15:00) Kilos: 75/52 Main Set: 2 Sets, aiming for consistency of finish
Build to a Moderate Set of 3 distance:
Conditioning Midline 100m Hard Effort, 50m Recovery
"Dead Space" 3 Giant Sets: 150m Hard Effort, 50m Recovery
On the 5:00 x 5 Rounds: 7 Renegade Rows 200m Hard Effort, 50m Recovery
7 Power Snatches (135/95) Max Effort Ring L-Sit 3:00 Rest Between
15/12 Calorie Assault Bike Rest 2 Minutes Between Sets
7 Overhead Squats (135/95) Air Runner Conditioning
20 x 10 Meter Shuttle Runs 36 Minute Run
Kilos: 61/43 Minutes 1-12: Light Pace
Minutes 12-24: Moderate Pace
Minutes 24-36: Light Pace
"Grunt Work" Week #2 Gymnastic Skill Snatch Technique Front Squat Deadlift
Back Squat 5 Rounds: 5 Sets: On the 1:30 x 7 Sets 15-Rep Max
On the 0: 9 Reps 2:30 Machine of Choice 1 Hang Snatch Pull On the 0:00: 3 Reps Conditioning
On the 2: 7 Reps Choose From One of the Below 1 Hang Snatch High Pull On the 1:30: 1 Rep "Dead Sea"
On the 4: 5 Reps ------------------- 3 Muscle Snatches On the 3:00: 3 Reps AMRAP 2:
On the 6: 3 Reps Option 1: 1-2 Pegboard Climbs 1 Overhead Squat On the 4:30: 1 Rep 15/12 Calorie Row
On the 8: 1 Rep Option 2: 1 Strict Ring Muscle-up 1 Snatch Balance On the 6:00: 3 Reps 9 Deadlifts (245/165)
On the 9: 1 Rep 3 Kipping Muscle-ups Beast Builder On the 7:30: 1 Rep Max Burpees to Rings (12" Above Reach)
On the 10: 1 Rep 5 Strict Ring Dips Option On the 2:00 x 5 Sets: On the 9:00: 12 Reps *Rest 1 Minute Between Intervals
On the 11: 1 Rep 3: 40% Max Ring Kipping Muscle-ups 6 Snatch Grip Deadlifts Body Armor *Go Until 75 Burpees to Ring Are Completed
On the 12: 1 Rep Conditioning 3 Hang Power Snatches 3 Sets of 7: Kilos: 111/75
On the 13: 1 Rep "Swole Cycle" 6 Overhead Squats Tempo Seated Good Mornings Midline
On the 14: 1 Rep 8 Rounds: 3 Squat Snatch 3 Sets of 15: 4 Sets, Not For Score:
Week #2 in our progression. Last week, we climbed 20 Seconds On Conditioning Glute Bridges 1:30 Ski Erg (Light Pace)
towards a heavy single. Today, we're after volume, 10 Seconds Off "Venti" Conditioning Max Effort L-Sit
versus absolute. The first four sets are completed "On ------------------- AMRAP 20: "Complex Fran" 20 GHD Sit-ups
the 2:00", where we then transition to seven sets of Strict Chest to Bar Pull-ups 20 Wallballs (20/14) For Time: Swim Recovery
singles "On the 1:00". Assault Bike Calories 20 Alternating Single Arm Power Snatches (50/35) 6 Bar Muscle-ups
Body Armor Strict Deficit Handstand Push-ups (4.5"/3") 20 Box Jumps (24"/20") 9 Chest to Bar Pull-ups Warm Up:
Body Armor 3 Giant Sets: Assault Bike Calories 20 Single Arm Dumbbell Push Presses (50/35) 12 Pull-ups
7 Single Arm Tempo Kettlebell Deadlift (Left) Odd Object Conditioning (A) 20/15 Calorie Row 21 Thrusters (135/95)
15 Weighted AbMat Sit-ups In 10 Minutes or Less: Kilos: WB 9/6 6 Bar Muscle-ups 10 Minutes Easy
7 Single Arm Tempo Kettlebell Deadlift (Right) Build to a Heavy 50' Yoke Carry Snatches 22.5/15 9 Chest to Bar Pull-ups
:15-30 Second Ring Plank Hold Odd Object Conditioning (B) Midline 12 Pull-ups Main Set:
Hang Squat Clean 3 Rounds, Not For Time: 5 Sets, Not For Time: 15 Thrusters (135/95)
On the 1:30 x 6 Sets: 50' Yoke Carry 10-15 GHD Sit-ups 6 Bar Muscle-ups
10 Rounds:
Clean Pull 50' Single Dumbbell Bear Crawl Push (70/50) 50' Front Rack Double Kettlebell Carry 9 Chest to Bar Pull-ups
Hang Clean Pull Kilos: 32/22.5 Air Runner Conditioning 12 Pull-ups
Hang Squat Clean Row Conditioning 9 Thrusters (135/95) 50 Meter Swim
Conditioning On the 0: 1 Mile Run Kilos: 61/43
"Underrated" 3 x 40/27 Calorie Row Odd-Object Conditioning Rest 1 Minute Between Rounds
For Time: On the 0:00
500 Meter Ski Erg On the 10: 800 Meter Run For Time:
50' Handstand Walk Rest 1:30 Between 30 Toes to Rings Cool Down:
15 Front Squats (185/135) 25/20 Calorie Assault Bike 10 Minutes Easy
On the 15: 400 Meter Run
50' Handstand Walk 3 x 30/21 Calorie Row 15 Sandbag Cleans (150/100)
500 Meter Ski Erg *7 Minute Time Cap
On the 20: 1 Mile Run
50' Handstand Walk On the 8:00
Rest 1:30 Between
12 Front Squats (225/155) For Time:
50' Handstand Walk On the 30: 800 Meter Run 15 Kipping Paralette Handstand Push-ups (14"/8')
500 Meter Ski Erg 3 x 18/15 Calorie Row 25/20 Calorie Assault Bike
50' Handstand Walk Rest 1:30 Between On the 35: 400 Meter Run 100' Sandbag Carry (150/100)
9 Front Squats (275/185) Kilos:68/45.5
Kilos: 83/61
102/70

125/83

Handstand Walk O-Course

15 Minutes of Practice
Back Squat Gymnastics Skill Beast Builder Front Squat Conditioning
With a Running Clock: Strict Handstand Push-ups On the Minute x 7: On the 1:30 x 7 Sets “Team Barbara”
On the 0: 9 Reps On the 1:30 x 5 Sets: Thrusters On the 0: 3 Reps In Teams of 2
On the 2: 7 Reps 1 Set of Strict Handstand Push-ups Minute 1: 115/85 On the 1:30: 1 Rep AMRAP 20:
On the 4: 5 Reps Handstand Walk Biathlon Minute 2: 135/95 On the 3: 3 Reps 20 Pull-ups
On the 6: 3 Reps For Time (10 Minute Cap): Minute 3: 155/105 On the 4:30: 1 Rep 30 Push-ups
On the 8: 1 Rep 300′ Handstand Walk Minute 4: 155/105 On the 6: 3 Reps 40 Sit-ups
On the 9: 1 Rep *Every Break: 3 Ring Muscle-ups Minute 5: 155/105 On the 7:30: 1 Rep 50 Air Squats
On the 10: 1 Rep Conditioning Minute 6: 135/95 On the 9: 12 Reps Midline
On the 11: 1 Rep “The Undertaker” Minute 7: 115/85 Conditioning 3 Giant Sets:
On the 12: 1 Rep AMRAP 13: Buy-In: 2,000 Meter Erg Bike Kilos: 52.3 /38.6 “Wise Men” 50′ Kettlebell Cross Body Carry (Left Arm Overhead)
On the 13: 1 Rep Directly Into… 61.4/43.2 AMRAP 3: 50′ Kettlebell Cross Body Carry (Right Arm Overhead)
On the 14: 1 Rep 5 Deadlifts (245/165) 70.5/ 47.7 Max Rounds of Macho Man (135/95) 10 Dumbbell Side Plank Rotations (Left)
Week #3 of our squat cycle, where we start with higher 15 AbMat Sit-ups 70.5/ 47.7 Rest 3 Minutes 10 Dumbbell Side Plank Rotations (Right)
volume at lower weights, to five heavy singles. Sets 1-4 25 Double Unders 70.5/ 47.7 AMRAP 3: Max Effort L-Sit Hold
completed “On the 2:00” Sets 5-9 completed “On the Kilos: 111.4/75 61.4/43.2 Max Rounds of Macho Man (155/105) Rest 2 Minutes Between Sets
1:00”. Flipping back to OTM singles, aiming to reach the 52.3 /38.6 Rest 3 Minutes
same percentages of last week now with less rest Conditioning AMRAP 3:
between sets. “Long Haul” Max Rounds of Macho Man (185/135)
Conditioning 2 Rounds For Time: 1 Round of Macho Man = 3 Power Cleans, 3 Front
“Foot Locker” 20 Push Presses (115/85) Squats, 3 Push Jerks
5 Rounds: 30 Single Dumbbell Box Step-ups Kilos: 61.4/43.2
9 Toes to Bar 40 Burpees 70.5/ 47.7
15 Wallballs (20/14) 50/35 Calorie Row 84.1/61.4
Directly Into… Dumbbell: 50/35 Body Armor
5 Rounds: Box: 24″/20″ 3 Giant Sets:
9 Power Snatches (75/55) Kilos:Push Press 52.3 / 38.6 8 Banded Stiff-Legged Deadlifts
15 Overhead Squats (75/55) Dumbbell 22.5/15 16 Psoas March Steps (8 Each Leg)
Kilos: WB 9/6 Midline 24 GHD Sit-ups
Barbell 34/25 3 Rounds:
Body Armor 30 Seconds Kettlebell Russian Twist
3 Giant Sets: Rest 15 Seconds
7 Contralateral Kettlebell Reverse Lunge (Left) 30 Seconds Weighted Superman Hold
:20 Single Arm Kettlebell Overhead Split Stance Half Rest 15 Seconds
Squat Isometric 30 Seconds Medicine Ball Climbs
7 Contralateral Kettlebell Reverse Lunge (right side) Rest 1 Minute
:20 Single Arm Kettlebell Overhead Split Stance Half
Squat Isometric
Rest 2 Minutes Between Sets
Back Squat Strict Handstand Pushups Beast Builder Front Squat Conditioning
With a Running Clock: On the 1:30 x 5 Sets: On the 1:30 x 6 Sets: On the 1:30 x 7 Sets “Van Damme”
On the 0: 9 Reps 1 Set of Strict Handstand Push-ups Set 1: 11 Deadlifts + 11 Push Jerks On the 0: 3 Reps For Time:
On the 2: 7 Reps Conditioning Set 2: 11 Deadlifts + 9 Push Jerks On the 1:30: 1 Rep 30 Power Snatches
On the 4: 5 Reps “Black Rose” Set 3: 11 Deadlifts + 7 Push Jerks On the 3: 3 Reps 10 Ring Muscle-ups
On the 6: 3 Reps On the 4:00 x 5 Rounds: Set 4: 11 Deadlifts + 5 Push Jerks On the 4:30: 1 Rep 30 Power Clean and Jerks
On the 8: 1 Rep 50 Double Unders Set 5: 11 Deadlifts + 3 Push Jerks On the 6: 3 Reps 10 Ring Muscle-ups
On the 9: 1 Rep 5 Bar Muscle-ups Set 6: 11 Deadlifts + 1 Push Jerk On the 7:30: 1 Rep 30 Thrusters
On the 10: 1 Rep 5 Power Snatches Conditioning On the 9: 12 Reps 10 Ring Muscle-ups
On the 11: 1 Rep Bike Conditioning “Biltmore” Building upon last week with an identical rep scheme. Barbell Pounds: 135/95
On the 12: 1 Rep 3 Sets: AMRAP 15: Aim to increase our percentages slightly. Barbell Kilos: 61/43
On the 13: 1 Rep 4 Minutes On 30/21 Calorie Bike Erg Body Armor Midline
On the 14: 1 Rep 1 Minute Off 30 Box Jump Overs (24″”/20″”) 3 Supersets: 3 Giant Sets:
Week #4 of our squat cycle, where we start with higher 30 Double Dumbbell Power Cleans (50’s/35’s) 10 Supinated Grip Ring Rows 100′ Single Dumbbell Overhead Walking Lunge
volume at lower weights, to five heavy singles. Sets 1-4 Kilos: 22.5’s/15’s 20 Single Leg Glute Bridges (10 Each Side) (Change Arms at 50′)
completed “On the 2:00” Sets 5-10 completed “On the Midline Rest 1:30 Between Sets 30 Weighted Abmat Sit-ups
1:00”. 3 Giant Sets: 3 Supersets: 10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)
Conditioning 16 Kneeling Landmine Twists (8 Each Side) 10 Barbell Bent Over Rows Rest 2 Minutes Between Sets
“Black and Tan” 16 L-Sit Flutter Kicks on Parallettes :30 Second Prisoner Superman Hold
3 Rounds: 32 GHD Sit-ups Rest 1:30 Between Sets
9 Front Squats (95/65) Conditioning
7 Toes to Bar Rest as Needed Between Sets “Fortitude”
5 Lateral Barbell Burpees Alternating On the Minute x 30 (15 Rounds):
30/21 Calorie Row Even Minutes – 15/12 Calorie Row
3 Rounds: Odd Minutes – 15 Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
Kilos – 43/29
Body Armor
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
Rest 2 Minutes Between Sets
Tempo Back Squat Gymnastics Conditioning Conditioning Front Squats Conditioning
On the Minute x 10: AMRAP 7: “Fuller Circle” 7 Sets of 1: “PowerPoint”
1 Pausing “One and One Quarter” Squat 1 Pausing Strict Handstand Push-up For Time: 5-Pause Front Squat For Time (30 Minute Cap):
* Squat to full depth, stand to about parallel, return to 1 Strict Handstand Push-up 1500 Meter Row Conditioning 15 Power Snatches (95/55), 500/400m Row
full depth, then stand to full extension. 1 Kipping Handstand Push-up 100 Double Unders “4-Wheel Drive” 12 Power Snatches (115/85), 500/400m Row
Body Armor 1 Pausing Strict Pull-up 50 Calorie Assault Bike 5 Rounds: 9 Power Snatches (135/95), 500/400m Row
1 Round, Not For Time: 1 Strict Pull-up 100 Double Unders AMRAP 4:
15 Barbell Hip Thrusts 1 Kipping Pull-up 1500 Meter Row 21/15 Calorie Assault Bike 9 Rope Climbs (15′)
100′ Single Dumbbell Overhead Walking Lunge 2 Pausing Strict Handstand Push-ups Midline 15 Burpee Box Jumps (24″/20″)
15 Barbell Hip Thrusts 2 Strict Handstand Push-ups 5 Sets (10 Minutes Total): Max 10 Meter Shuttle Runs 9 Power Snatches (135/95), 500/400m Row
100′ Single Dumbbell Overhead Walking Lunge 2 Kipping Handstand Push-ups :30 Seconds Ring Body Saw Rest 4 Minutes Between Rounds 12 Power Snatches (115/85), 500/400m Row
15 Barbell Hip Thrusts 2 Pausing Strict Pull-ups :30 Seconds Rest 15 Power Snatches (195/55), 500/400m Row
Conditioning 2 Strict Pull-ups :30 Seconds Hip Extension Hold Kilos: Lightest Bar 43/29
“Pinball” 2 Kipping Pull-ups :30 Seconds Rest Middle Bar 52/38
5 Rounds: … Heaviest Bar 61/43
1 Minute Wallballs (20/14) Add (1) Rep to Each Movement Until Time Cap Body Armor
1 Minute Alternating Dumbbell Power Snatches (50/35) Clean and Jerk Complex 3 Supersets:
1 Minute Assault Bike Calories On the 2:00 x 5 Sets: 5 Weighted Strict Pull-ups
1 Minute Rest 3-Position Power Clean 50% Max Strict Ring Dips
Kilos: WB 9/6 3 Push Jerks Rest 2 Minutes Between Sets
DB Snatch 22.5/15 Conditioning _______________________________
“Bottom Line” 3 Supersets:
Ascending Ladder for 7 Minutes: Max Strict Pull-ups
3 Clean and Jerks (135/95), 3 Toes to Bar Max Ring Push-ups
6 Clean and Jerks (135/95), 6 Toes to Bar Rest 2 Minutes Between Sets
9 Clean and Jerks (135/95), 9 Toes to Bar
…
Add (3) Reps to Each Movement Until Time Cap
Kilos: 61/43
Gymnastic Skill Gymnastic Skill Conditioning Front Squat Conditioning
5 Rounds Not For Time: Ascending Ladder for 5 Minutes: “Bergeron Beep Test” On the 2:00 x 7 Sets “gooDTime”
1 L-Sit Rope Climb (15′) 2 Strict Deficit Handstand Push-ups (4″/3″) On the Minute For as Long as Possible: On the 0: 3 Reps 5 Rounds:
50′ Handstand Walk 2 Calorie Row 7 Thrusters (75/55) On the 2: 1 Rep 15/12 Calorie Bike Erg
Back Squat 4 Strict Deficit Handstand Push-ups (4″/3″) 7 Pull-ups On the 4: 3 Reps 12 Deadlifts
With a Running Clock: 4 Calorie Row … Continue to Add (2) Rep to Each 7 Burpees On the 6: 1 Rep 9 Hang Power Cleans
On the 0: 9 Reps Movement After 10 Rounds: Add (1) Rep to Each Movement Every On the 8: 3 Reps 6 Push Jerks
On the 2: 7 Reps Rest 2 Minutes Round Until Failure On the 10: 1 Rep Barbell: (185/135)
On the 4: 5 Reps Ascending Ladder for 5 Minutes: Kilos: 34’s/25’s On the 12: 12 Reps Kilos: (84/61)
On the 6: 3 Reps 2 Kipping Deficit Handstand Push-ups (6″/4″) Beast Builder Midline
On the 8: 1 Rep 2 Calorie Row On the 4:00 x 5 Rounds: Building upon last week with an identical rep scheme. 10-8-6-4-2:
On the 9:30: 1 Rep 4 Kipping Deficit Handstand Push-ups (6″/4″) 3 Unbroken Sets (9 Total Reps): Aim to increase our percentages slightly. Last set is a Strict Chest to Bar Pull-ups
On the 11: 1 Rep 4 Calorie Row … Continue to Add (2) Rep to Each 1 High Hang Squat Clean drop set. Strict Toes to Bar
On the 12:30: 1 Rep Movement 1 Hang Squat Clean Into…
On the 14: 1 Rep Conditioning 1 Squat Clean Body Armor 2-4-6-8-10:
On the 15:30: 1 Rep “Six Flags” Each round is 3 unbroken sets of 1 High Hang Squat 3 Giant Sets: Dead Stop Strict Handstand Pushups
Week #6 of our squat cycle, where we start with higher Every 3:00 x 6 Rounds: Clean + 1 Hang Squat Clean + 1 Squat Clean. These 9 9 Single Legged Landmine Romanian Deadlifts (Each Reverse Crunches
volume at lower weights, to seven heavy singles. Sets 21/15 Calorie Bike Erg reps are designed to be completed unbroken each Side) Run/Swim/Run
1-4 completed “On the 2:00” Sets 5-10 completed “On 30 Double Unders round, no rest between sets. 15 Double Dumbbell Bench Press For Time:
the 1:30”. 3 Power Snatches Midline 21 Banded Pull Throughs 1 Mile Run
Conditioning Build in Power Snatch Weight 3 Giant Sets: 800 Meter Swim
“Overkill” Run Conditioning 10 Rower Pike Ups Rest 2 Minutes Between Sets 1 Mile Run
21-15-9: On the 0: 600 Meter Run 30 Hollow Body Scissor Kicks
Double Dumbell Power Cleans (70’s/50’s) On the 4: 400 Meter Run 50′ Quadruped Crawl Conditioning (Part 1)
Box Jump Overs (30″/24″) On the 7: 200 Meter Run Rest 2 Minutes Between Sets On the 0:00
Double-Dumbbell Front Squats (70’s/50’s) On the 10: 600 Meter Run Odd-Object Conditioning “Power Wash”
Toes to Bar On the 14: 400 Meter Run 5 Rounds Not For Time: Every 10 Minutes x 2 Rounds:
Kilos – 30’s/22.5’s On the 17: 200 Meter Run 500 Meter Ski Erg 1,000/800 Meter Row
Body Armor (A) On the 20: 600 Meter Run 10 Double Russian Kettlebell Swings 30 Dumbbell Power Snatches (70/50)
3 Giant Sets: On the 24: 400 Meter Run 25′ Double Kettlebell Front Rack Walking Lunge 50 Wallballs (30/20)
15 Double Dumbbell Sumo Deadlifts On the 27: 200 Meter Run Rest 1 Minute Between Rounds
25′ Double Dumbbell Overhead Carry *With Weight Vest (20#/14#) Kilos: DB – (30/22.5)
15 Double Dumbbell Prone Rows Medicine Ball – (13/9)
25′ Double Dumbbell Overhead Carry
Rest as Needed Between Sets Conditioning (Part 2)
Body Armor (B) On the 30:00
2 Sets: 30 Dumbbell Squat Snatches (70/50)
200 Meter Sled Drag
Rest 3 Minutes Between Sets Kilos: (30/22.5)
Back Squat Gymnastic Skill Gymnastic Conditioning Front Squat Conditioning
Set 1 (On the 0:00): 9 Reps 4 Rounds For Time: 3 Unbroken Complexes: On the 2:00 x 7 Sets “Tic Tac Toe”
Set 2 (On the 2:00): 7 Reps 70 Heavy Rope Double Unders 1 Strict Ring Muscle-up On the 0: 3 Reps For Time (30 Minute Cap):
Set 3 (On the 4:00): 5 Reps 50′ Handstand Walk 2 Kipping Ring Muscle-ups On the 2: 1 Rep 3 Rounds:
Set 4 (On the 6:00): 3 Reps 30′ Handstand Walk Obstacle Course 3 Strict Ring Dips On the 4: 3 Reps 30/21 Calorie Assault Bike
Set 5 (On the 8:00): 1 Rep *15 Minute Time Cap* 3 Pegboard Ascents On the 60: 1 Rep 21 Toes to Bar
Set 6 (On the 9:30): 1 Rep Conditioning 3 Unbroken Complexes: On the 8: 3 Reps 15 Thrusters (135/95)
Set 7 (On the 11:00): 1 Rep “Four Eyes” 1 Strict Ring Muscle-up On the 10:1 Rep 15 Thrustrers (155/105)
Set 8 (On the 12:30): 1 Rep On the 0: 1 Mile Run 2 Kipping Ring Muscle-ups On the 12: 12 Reps 15 Thrusters (185/135)
Set 9 (On the 14:00): 1 Rep On the 10: 130/100 Calorie Row 3 Strict Ring Dips Body Armor 3 Rounds:
Week #7 of our squat cycle, where we start with higher On the 20: 130/100 Calorie Bike Erg “Beast Builder” 3 Giant Sets: 30/21 Calorie Assault Bike
volume at lower weights, to five heavy singles. Sets 1-4 On the 30: 100 Burpee Box Jump Overs (24″/20″) On the 4:00 x 5 Rounds: :30 Second Kettlebell Side Plank (Left Arm) 21 Barbell Facing Burpees
completed “On the 2:00” Sets 5-9 completed “On the *40 Minute Cap* 3 Unbroken Sets: :30 Second Kettlebell Side Plank (Right Arm) KILOS:
1:30”. Odd-Object 1 High Hang Squat Clean 50′ Dumbbell Death March 135/95=61/43
Snatch Technique (A) 3 Giant Sets: 1 Hang Squat Clean Rest 2 Minutes Between Sets 155/105= 70/48
On the 1:30 x 5 Sets: :30 Second D-Ball Hold 1 Squat Clean Conditioning 185/135= 84/61
2 Muscle Snatches :20 Second L-Sit on Rings Conditioning “Task Priority Fight Gone Bad” Odd-Object Conditioning
2 Behind the Neck Push Jerks :10 Second Freestanding Handstand Hold “Caesar’s Palace” 3 Rounds: 3 Giant Sets:
2 Snatch Balances Rest 2:00 between rounds For Time: 30 Wallballs (30/20) 50′ Double Overhead Kettlebell Walking Lunge
Snatch Technique (B) 30 Back Squats (185/135) 30 Sumo Deadlift High Pulls (75/55) 50′ Broad Jumps
On the 1:30 x 5 Sets: 30 Bench Presses (155/105) 30 Box Jumps 24/20 50′ Handstand Walk Zig Zag Course
1 Power Snatch 30 Deadlifts (225/155) 30 Push Press (75/55) Rest 2 Minutes Between Sets
1 Overhead Squat 20 Back Squats (225/155) 30/20 Cal Row Midline
1 Squat Snatch 20 Bench Presses (185/135) 1 Minute Rest 3 Giant Sets:
Conditioning 20 Deadlifts (275/185) Kilos: Wallball (13/9) :30 Second Ring Body Saw
“Spice Girl” 10 Back Squats (275/185) Barbell (43/29) :30 Second Ring Mountain Climbers
For Time: 10 Bench Presses (225/155) Swim Conditioning Rest 1 Minute Between Sets
21 Power Snatches (115/85) 10 Deadlifts (335/215) 30 Minute Recovery Swim
5 Rounds of “Mary” Kilos: Alternate Through the Techniques Below:
21 Overhead Squats (115/85) 155/105= 70/48 25 Meter Side Stroke (Left)
5 Rounds of “Chest to Bar Cindy” 185/135= 84/61 25 Meter Side Stroke (Right)
21 Squat Snatches (115/85) 225/155= 102.5/70 25 Meter Breaststroke
Kilos: (52/38) 275/185=124/84 25 Meter Freestyle
Body Armor 335/215=152/98
3 Giant Sets: Midline
20 Kneeling Arnold Press with Band Row (10 Each Not For Time:
Side) 50 GHD Sit-ups
15 Weighted Hollow Rocks 50 Rower Pike-ups
10 Strict Pull-ups 50 V-ups
Rest 2 Minutes Between Sets
Swim Conditioning
5 Rounds:
100 Meter Swim
Rest 2 Minutes Between Efforts
Back Squat Strict Deficit Handstand Push-ups (On the 0:00…) Beast Builder Front Squat Conditioning
On the 0 – 5 Reps For Time: 3:00 On On the 2:00 x 7 Sets 3 Rounds (30:00 Time Cap):
On the 2- 4 Reps 50 Strict Deficit Handstand Push-ups (4.5″/3″) 3:00 Off On the 0: 3 Reps 25 Power Snatches (75/55)
On the 4- 3 Reps 5 Minute Time Cap 3:00 On On the 2: 1 Rep 10 Power Clean and Jerks*
On the 6 – 2 Reps Strict Chest to Bar Pull-ups (On the 7:00…) ___________________________ On the 4: 3 Reps 1,000 Meter Row
On the 8 – 1 Rep 1 Set: 3 “Macho Man” Complexes (135/95) On the 6: 1 Rep *Round #1 – 155/105
On the 10 – 1 Rep Max Unbroken Strict Chest to Bar Pull-ups 3 “Macho Man” Complexes (155/105) On the 8: 3 Reps *Round #2 – 185/135
On the 12 – 1 Rep Conditioning 3 “Macho Man” Complexes (185/135) On the 10: 1 Rep *Round #3 – 225/155
On the 14 – 1 Rep 3 x AMRAP 5’s 3 “Macho Man” Complexes (205/145) On the 12: 12 Reps Kilos: Snatch (34/25)
On the 16 – 1 Rep Part #1: 3 “Macho Man” Complexes (225/155) Body Armor C&J #1 (70.5/47.7)
Week #8 of our squat cycle, where we start with higher 45/30 Calorie Assault Bike Buy-In, into… Max “Macho Man” Complexes (245/165) 3 Giant Sets: #2 (84/61)
volume at lower weights, to five heavy singles. Sets 1-9 AMRAP: 1 “Macho Man” Complex: 10 Supinated Grip Ring Rows #3 (102.3/70.5)
completed “On the 2:00” 9 Power Cleans (135/95) 3 Power Cleans 20 DB Suitcase Elevated Split Squats (10/leg) Midline
Body Armor 21 Double-Unders 3 Front Squats :30s Banded Glute Bridge Hold 3 Giant Sets:
3 Sets Rest 5:00 Minutes 3 Jerks Conditioning 20 Seated Banded Abductions
Not for Time: Part #2: Kilos: 1st Bar (61/43) 5 Rounds: 20 Weighted AbMat Sit-Ups
10 Banded Barbell Bent Over Rows 30/20 Calorie Bike Buy-In, into… 2nd Bar (70/48) 5 Chest to BarPull-Ups 20 AbMat Sit-Ups
10 Alternating Pistols AMRAP: 3rd Bar (84/61) 5 Toes to Bar Rest 2:00 between rounds
10 Double KB Snatch 6 Power Cleans (185/135) 4th Bar (93/65) 5 Bar Muscle-Ups  
10 Weighted Pistols 21 Double-Unders 5th Bar (102.5/70) 10 Overhead Squats (135/95)
Rest 2:00 between sets. Rest 5:00 Minutes 6th Bar (111/75) 15 Deadlifts (135/95)
Conditioning Part #3: Conditioning Kilos: (61/43)
3 Rounds 15/10 Calorie Bike Buy-In, into… “Dirty 30” Aerobic Capacity
*Wearing a 20/14 Weight Vest* AMRAP: 30 Box Jumps (30″/24″) On the 5:00 x 5 Rounds:
50 Air Squats 3 Power Cleans (225/155) 30 CTB PU 800m Bike Erg
35 Pushups 21 Double-Unders 30 KBS (70/53) 400m Run
25/18 Calorie Air Runner Kilos: 1st Bar (61/43) 30 Front Squats (135/95)
Kilos: Vest (9/6) 2nd Bar (84/61) 30 TTB
Odd-Object Conditioning 3rd Bar (102/70.5) 30 Push Press (135/95)
For Time: 30 Deadlifts (135/95)
800m Sandbag Run (70/50) 30 WB (30/20)
Kilos: Sandbag (30/22.5) 30 Bar-Facing Burpees
Row Conditioning 100 Double-Unders
3 Rounds: Kilos: Kettlebell (32/24)
500 Meter Row (2K + 15) Barbell (61.4/43)
250m Row (2K Pace) Wallball (13/9)
250m Row (Sub 2K Pace) Odd-Object Conditioning
3 Giant Sets:
50m Yoke Carry
100m Dumbbell Farmers Carry
150m Sled Push
Rest 3:00 between efforts
Pausing Back Squat
OTM x 10:
1 Pause Back Squat*
* One second pause at:
1. Going Down at Parallel
2. Absolute Bottom of Squat
3. Going Up at Parallel
Body Armor
3 Giant Sets:
10 Strict Toes to Bar
15 Dumbbell Bench Press
100m Double DB Front Rack Walk
Rest 2:00 between sets.
Conditioning
“Layup”
50-40-30-20-10:
Double-Unders
AbMat Sit-Ups
Directly into…
5-10-15-20-25:
KBS (53/35)
Wallballs (20/14)
Kilos: KB (24/16)
WB (9/6)
Recovery Run
3 Mile Run
Mile 1 – 10K Pace
Mile 2 – 5K Pace
Mile 3 – 10K Pace