2/14/2019

Warm-Up
Clean Skills + mobility

Skills
EMOM for 8 Rounds
1+1 Clean extension+ Hang Clean(above the knee)
then…
Strength
1 Rep Max Clean

Conditioning
16 Minutes of quality moving
9 Power Cleans
12 Strict Handstand Push-ups
6 Cleans @ 60-70% of 1RM from the day
12 Strict Pull-ups

2/13/2019

Warm-Up
Snatch Drills and Mobility

Skill Work
Every 90 seconds for 5 Rounds
Snatch Extension+ Hang Snatch

Strength
1 Rep Max Snatch

Conditioning
On the 3:30 x 5 Rounds:

12 Dumbbell Power Snatches (50/35)(left arm, then right arm)
12 Burpees Over Dumbbell
12/8 Calorie Row
Score is Slowest Round

2/12/2019

Warm-Up
3 Minutes of Single Unders
Every 30 seconds: Change single under pattern
then…
5 Rounds
5(1+1) Overhead Press to Narrow grip overhead Squat
5 Quarter Squat Jumps (each round get more aggressive with Jumps)
Extra Warm up

EMOM for 8 Rounds
1+1 Push Press + Power Jerk
then…

Strength
10 minutes to work up to…
Power Jerk 1RM

Conditioning
15 Minute AMRAP
10 Push Jerks(60-70% of Max Power Jerk for the day)
75 Double-Unders
25/18 Calorie Assault Bike

2/11/2019

Warm-Up
1 Mile Bike
then…
2 Rounds
10 Single Arm Ring Row
15 Single Leg RDL
15 Front Rack Contralateral Banded Lunge (each side)
ME Strict Chin Up(3 seconds descent per rep. Sub banded Chin ups with the same tempo)

Strength
Every 90 Seconds for 7 Rounds
1 Front Squat
80%-> AHAP

Conditioning
4 Rounds:
30 Air Squat
20 Kettlebell Swings (28/20kg)
10 Chest to Bar Pull-Up

2/9/2019

Warm-Up
3 Rounds
P1: 150 Meter Row
10 Rower Pikes
P2: 20 air squats
ME Plank

Conditioning
For Time
21 - 15 - 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Burpees over Bar
Thrusters (95/65)

2/8/2019

Warm-Up
8 Minutes of Flow work
Air Squat/ Goblet Squat (switch at the 3.5 minute mark)
Push-up
KettleBell Swing
Stiff legged TTB (as high as you can manage)

Conditioning
5 Rounds:
21 Wallballs (20/14)
200' Farmers Carry (heavy)
9 Strict Handstand Push-ups

Strength
E2MOM for 5 Rounds
3 Deadlift
Start at 75% and go AHAP

2/7/2019


Warm-Up
Clean warm-up+ Mobility

Strength
Every 90 seconds for 12 Rounds
1-4: 1 Muscle Clean
5-8: 1 Power Clean
9-12: 1 Clean
If you make all 12 lifts:
1 attempt at a heavy clean.

Conditioning
AMRAP 6:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike

Rest 4 Minutes

AMRAP 6:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike

Rest 4 Minutes

AMRAP 6:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike

2/6/2019

Warm-Up
Snatch Warm-up/mobility

Strength
Every 90 seconds for 12 Rounds
1-4: 1 Muscle Snatch
5-8: 1 Power Snatch
9-12: 1 Snatch

Conditioning
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups( sub 10 chest to bar pull-up)

2/5/2019

Warm-Up
EMOM for 10 Minutes
X Strict Pull-Up (sub ring row)
X Push-Up
30 seconds Single Leg V-up (alternating)

Conditioning
Partner workout!
3 Rounds each
200 Ft Dumbbell Farmers walk
20 Dumbbell Bench Press
then..
3 Rounds
200 Ft KB Front Rack Hold
20 KB Push Press

Strength
Warm up to a moderate push press (75%)
E2MOM for 5 Rounds
3 Push Press
all sets should be a minimum of 75%

2/4/2019

Warm-Up
2 Rounds through
20/16 calorie Bike
12 Rower Pikes (3 second descent)
15+15 Lateral Lunge (add weight second round)
then…
Front Squat Mobility

Strength
Warm up to 75% of best front squat
E2MOM for 5 Rounds:
3 Front Squat
Start @ 75% and go AHAP(no misses)

Conditioning
21-15-9
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

2/2/2019

Warm-Up
Power Clean and Jerk Review

Conditioning
18 Clean and Jerk (135/105)
50 Wall Balls
Rest 3 Minutes
15 Clean and Jerk (155/105)
50 Wall Balls
Rest 3 Minutes
12 Clean and Jerk (185/125)
50 Wall Balls

2/1/2019

Warm-Up
3 Rounds
30 second side plank (each side)
12+12 single leg RDL (opposite arm bracing rack)
ME set strict Chin-up
then…
6 Rounds
30 seconds on, 30 seconds off:
Russian Kettlebell Swings

Strength
Warm up to a moderately heavy set of 3 Deadlift (80-85% of max)
E3.5MOM for 4 Rounds
3 Deadlift (touch and go with pause on the floor, stay with a moderately heavy set of 3)
3 Power Cleans (60-65% of heaviest clean(moderate weight, not touch and go)
3(1+1) vertical jump to broad jump

Condtioning
21-15-9
Deadlift (225/155/55-60% of max DL)
Box Jump (24/20)

1/31/2019

Warm-Up
8 Rounds 20 seconds on,10 off
Hollow Hold (with pec hold)
Superman Hold
then..
2 Rounds
12 Gymnastic Ring Row
:30 Handstand Hold (toes and nose)
THEN…
3 Rounds
5 Strict Pull-Up
7 Kips (with stall in swing)
9 Rower Pikes
15 second Ring Support

Test:
ME Unbroken Muscle-Up
OR
ME Chest to bar Pull-Up
OR
1 big set of strict assisted Pull-ups (partner spotted)

EMOM for 18
1: 40% of ME set of Muscle-Up/Pull-up (round down to the nearest whole number)
2: :30 Thrusters (95/65)
3: :30 Double Under





1/30/2019

Warm-Up
Snatch Warm-Up

Strength
E90 seconds for 9 Rounds
1-3: 2 Muscle Snatch (not touch and go)
4-6: 2 Power Snatch (still not touch and go)
7-9: 2 Snatches (also still not touch and go)
if you successfully hit all 9 rounds with no misses:
1 attempt at a heavy single
then…
E90 seconds for 9 Rounds
1-3: 3 Muscle Clean
4-6: 3 Power Clean
7-9: 3 Cleans
if you successfully hit all 9 rounds with no misses:
1 attempt at a heavy single

Conditioning
Partner workout!
4 Rounds each
Partner 1: 250 meter Row
Partner 2: Double Kettlebell Rack hold OR Sandbag Hold

1/29/2019

Warm-Up
2 Rounds
.5 Mile Bike
15 Lateral lunges (each side, add weight after round 1)
12 Kang Squats (2020)

Strength
E4MOM for 4 Rounds 
3 Front Squat 80ish% of heaviest front Squat 
8 Weighted Lunge Jumps (alternating)
5 Straight Leg Box Jump
5 Banded Jumps

Conditioning
10 Minute AMRAP
8 Burpee Box Jump Over
20 Goblet Squat (single Dumbbell, heavy as hell)

1/28/2019

Warm-Up
3 Rounds 
25' Crab walk 
12 Z Press (21X0)
14 Deadbug Passes (alternating)

Strength 
Warm up to a heavy 3 bench press (80ish% of heaviest bench)
E4MOM for 4 Rounds
3 Bench Press 
5 Plyo Push-Up 
5 Dumbbell Push-Press (heavy)
4+4 Medball Throw against wall (left arm dominant, right arm dominant) 

Conditioning 
5 Rounds
40 Double Under 
12 Toes to Bar
7 Power Jerk (155/105)

1/26/2019

Warm-Up
Muscle/Power Snatch Warm-Up

Conditioning
8 Rounds
10/8 Calorie Bike
10 (unbroken) Wall Balls
Rest 5 Minutes
8 Rounds
10/8 Calorie Row
8 Snatch (75/55)

1/25/2019

Warm-Up
3 Rounds
40 Single Unders
20 Abmat sit-up
10 Single Leg RDL (opposite hand posted on rack, each side)
5 Overhead throws (slam balls)
5 Kips (pause in each swing)

Strength
Warm up to a moderately heavy set of 3 Deadlift (80-85% of max)
E3.5MOM for 4 Rounds
3 Deadlift (touch and go with pause on the floor, stay with a moderately heavy set of 3)
3 Power Cleans (60-65% of heaviest clean(moderate weight, not touch and go)
3(1+1) vertical jump to broad jump

Conditioning
5 Rounds for time
12 Plyo Push-Up
8 Pull-up
12 Deadlift (185/125)

1/24/2019

The first half of this week has been extremely demanding. Today is an opportunity to move at a smooth, consistent pace and spend time working on recovering from previous days to better prepare for Friday and Saturday.

Tech Talk
Rowing technique
then…
Recovery time
NFT
3000 Meter Row
4 Mile Bike

Strength
Warm up to…
HEAVY set of 5 Reverse Grip Bent Over Row
E2MOM for 5 Rounds
5 Reverse Grip Bent Over (20X2)
Rest 1 Round
then…
2x ME Incline Bench Dumbbell Row
* choose a weight that will allow you to achieve 15ish reps
rest 90 seconds-2 Minutes between attempts

1/23/2019

Warm-up 
Muscle/Power/SQUAT Snatch Warm-Up 

Strength
E90 seconds for 12 Rounds
1-4: 3 Muscle Snatch (not touch and go)
5-8: 3 Power Snatch (still not touch and go)
9-12: 3 Snatches (also still not touch and go)

then…
E90 seconds for 12 Rounds
1-4: 3 Muscle Clean
5-8: 3 Power Clean
9-12: 3 Cleans

Conditioning
6 Minutes AMRAP
10 Russian Swings (32/24)
10 Squat Jumps (Empty Bar on back, squat stops right above parallel)