STRENGTH

Pause Squat
5-5-5-5-5

Notes:
Work up to a heavy set of 5 with a 2 second hold in the hole.

METCON

EMOM 15:00
A: 5 Shoulder Presses
B: 10-20 Cal Row
C: Rest

Notes:
SP: Build up to a heavy 5 on the shoulder press.
Row: Your row should take you around :40-1:00 and feel like ~75% effort.

CASH OUT

3 Rounds
15-20 Tuck-Ups
:30 Feet On Box Pike Handstand Hold

Workout of the Day

@ Sustained Pace

2 Rounds of:

Interval 1 (4:00):
12 Plank Toe Taps
12 Sit Ups
12 Russian Twists

Rest 2:00

Interval 2 (4:00):
12 Alt Lunges
12 Air Squats
12 ALT Supermans

Rest 2:00

Interval 3 (4:00):
12 Mountain Climbers
12 KB/DB Swings
12 Low Box runners

Rest 2:00

Notes:
Count one foot for 12 reps on the mountain climbers and low box runners

C Day: Clean & Jerks / Squats / Overhead Strength

Partner METCON

Working with a partner, and with only one person working at a time, complete 12 rounds total (6 rounds each) of the following couplet.

12 Rounds for Time:
5 Clean and Jerks
10 Burpees over the Bar

Notes:
Each person will stay in their station with their own barbell and trade off work with their partner in an adjacent station.
C+J: This should be heavy enough to make you do this as steady singles.
Burpees: Scale to no Push-Up Burpees if needed

ASSISTANCE

A1: Seated DB Press (2 arm)
4×10-15

A2: Seated Theraband Reverse Flys
4×15-20

Warm – Up

12 alt 90/90
12 Alt Scorpion Stretch
6ea Side Plank Rotations

Conditioning

4 Rounds of:
:40 Work/:20 Rest
1. Jumping Jacks
2. Bear Plank Shoulder Taps
3. :20ea DB/KB Overhead Hold
4. Candle Sticks or Lying Leg Raises

Strength

5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

A1: DB Split Squats
4x 8-10 each leg

A2: Strict Pull-Ups
4x 6-8

Notes:
Hold 2 DBs at the hang and drape your back foot over a bench for the split squats
For the Pull-Ups, go strict, use a band, or do self-assisted reps.

METCON

30-20-10 Reps for time of:
Row Calories
Wall Ball

Notes:
Choose a weight that allows you to perform the 30 Wall Ball shots in 2-4 sets.

Workout of the day

5 rounds, each round for time, of:
20 (10ea) Single Arm DB/KB Row
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3 mins between each round.

Notes:
The time cap for this piece is 47 Mins including the rest period between rounds, so scale movements and/or reps appropriately in order to achieve sub 7 minutes for each round.

Warm-Up

3 Rounds:
:20 Active Chest Stretch
10 Tall Plank to Down Dogs
10 Upright Rows

Strength

4-5 sets:
8e Split Stance Deadlifts
8e 1/4 Turkish Get Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

8 Rounds

In 1:00
8 Alternating Lateral Shuffle and Reaches (5′ apart)
12 Swings
Hold a plank for the remainder of the minute.

Rest 1:00 between rounds

D Day: Upright Rows / Curls

METCON

AMRAP 16:00
8 cals Air Bike
8 Kipping Pull-Ups
16 Tuck-Ups

Notes:
Aim for 5-7 rounds
KPU: 4-8 Strict or Banded / 8 Self Assisted (Pull-Up Grip)
Tuck-Ups: Modify to Sit-Ups or anchored sit-ups

ASSISTANCE

3-4 Sets:

A1: Supinated Standing Biceps Curls
8-12 full ROM + 4-6 lower 1/2 ROM

A2: Choose 1 movement:
1. 1:00e Side Plank
2. Seated DB Press or Bench Press
3. FFE Reverse Lunges (DBs)

Notes:
Choose a movement that rounds out your training based on the day’s you’ve come. FYI push-ups & 1/2 kneeling pressing are programmed for tomorrow

Warm Up

2 – 3 Rounds:
12 Alt Pike Toe Touches
12 Alt Around the World
:30 Reverse Plank Bridge

Strength

A1. Single Arm Military Press
4 x 6 – 8 Reps Each

A2. Kroc Row
4 x 8 – 10 Reps Each

A3. Bird Dog Knee to Elbow
4 x 12 – 15 Reps Each

Conditioning

Tabata 1:
Single Arm Sumo Deadlift High Pulls
*Alternate arms each round.

Rest 1:00

Tabata 2:
Mountain Climbers

C Day: Clean & Jerks / Squats / Overhead Strength

STRENGTH

A1: Shoulder Press
5-5-5-5-5

A2: Cyclist Back Squats
10-10-10-10-10

Notes:
Use the same Barbell for both movements. You could go light on the squats and do the same weight you’re pressing, or you can add weight.

METCON

For Time:
30 Clusters

Starting at zero and at every minute mark there on, perform 5 burpees

Notes:
This workout should take 8-12 minutes
Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time. (155/135/115/95/75)
Burpees: 5 Burpees / 5 Squat thrusts / 3 Burpees

Conditioning

EMOM 30:00
1. 3 – 5 Wall Walks (or 20 Piked Shoulder Taps)
2. 6ea Single Arm DB/KB Cluster
3. :20ea Side Plank
4. 12 DB Glute Bridges
5. :40 Burpees

Strength

A1. Single DB Skull Crushers
4 x 12 – 16 Reps

A2. Single DB Bicep Curls
4 x 12 – 16 Reps

*If the weight is light, you can perform both movements as single arm exercises.

Warm-Up

3 Rounds:
4e Stationary Lateral Sit Backs
4 Crawl Steps Forward
4 Crawl Steps Backward
8 Seated Knee Tucks

Strength

4-5 sets each of:
1) 8 Alternating Tall Kneel to Standing
2) 8e Bent Over Rows
3) 8 Reverse Bridge Plank Ups

*Rest about :30-1:00 between exercises

Conditioning

10 Minutes of Continuous Effort:
20 Forward Leaning High Knees
10 Squats
10e Single Arm Push Presses

Aim to work continuously at a moderate pace, resting only as needed between exercises.

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

3-5 Sets:
A1. FFE Alternating Reverse Lunges (Barbell)
12-16 total reps

A2. Bench Supported Single Arm Row
12-16 each arm

Notes:
FFE: Use a 45+25 lb Bumper Plate for elevation.
Rows: Sets should feel like you’ve got 1-3 reps in reserve left.

CONDITIONING

12:00 AMRAP
10 Cal Bike
8 Box Jumps
6 Toes to Bars

Notes:
Aim for around 5 rounds.
BJ: If you’re up for it see if you can go a little higher than you usually do on box jumps
T2B: 6 T2B / 6-8 Hanging Leg Raises / 8 Sit-Ups

Warm Up

2 – 3 Rounds:
6ea WGS
6 Yoga Push Ups
12 NP Burpees

Strength

A1. Squat Press Outs
4 x 6 – 8 Reps

A2. Split Stance Contralateral RDL
4 x 8 – 10 Reps Each

A3. Windshield Wipers
4 x 12 – 15 Alt Reps

Conditioning

AMRAP 12:00
16 Goblet Reverse Lunges
8 V Ups
16 KB/DB Swings

METCON

5 Rounds for Time:
12 Cal Bike
10 Kipping Pull-Ups
8 Devil’s Presses

Notes:
This workout should take around 20 minutes. Move at a steady active pace throughout.
KPU: 12 Kip / 6-12 Strict, banded or self assisted / 12 Jumping Pull-Ups
DP: With only 8 reps per round, see if you can go a little heavier today.

STRENGTH

3-4 sets of:
8-16 Barbell Upright Rows
8-12 Barbell Curls

Notes:
URR: 2↑-1-3↓-0 Tempo
HC: 2↑-1-3↓-0 Tempo
Stay within the rep ranges but focus more on the effort than hitting a specific rep count.

Workout of the Day

30:00 AMRAP
30 Sit Ups
20 Alternating Pistols
15 Goblet Squats
10 Alt Single Arm Devils Press

Notes:
Scale Pistols to Shrimp Squats or Lunges as needed.

CASH OUT

4 x :30ea Side Plank