STRENGTH

Front Squat
3-3-3-3-3

Notes:
Work up to a heavy triple, no missed reps.

METCON

AMRAP 16:00
6 Rack Thrusters
12 Burpees
48 Double Unders

Notes:
RT: Thrusters taken out of rack. Sets should be challenging but unbroken 135/105/85/65…
BP: Extra credit for strict push-ups
DU: 48 / 32 / 48 Alt 2 step / 96 Singles

Warm – Up

6 Yoga Push Ups
12 Alt Sit Outs
12 Alt Heiden Jumps

Strength

5 Sets on each side of:
1 x Single Arm KB/DB Snatch
+ 2 SA Push Press
+ 3 Single Arm Waiter Squats
+ 4 Single Arm Bent Over Row
+ 5 Single Leg RDL

(No DB or KB?)
5 Sets on each side of:
5 x NP Burpee
+ 5 x Push Ups
+ 5 x Paused Jump Squat
+ 5 Single Leg RDL
+ :30 Arrested Superman

MetCon

AMRAP 12:00
3ea DB/KB Thrusters
6 Burpees
24 Low Box Runners

Warm-Up

3 Rounds:
8 Hip Bridges
8e Side Plank Powell Raises
4e Lunge Stretch w/Overhead Reach

Strength

4-5 sets each of:
1) 10 Alternating Ground to Shoulder
2) 8e Plank Single Arm Rows
3) :20 Reverse Bridge Plank
*Rest about :30-1:00 between exercises

MetCon

4 Rounds of :40 Work / :20 Rest
1) Mountain Climbers
2) Sit Ups
3) Single Arm Thrusters

Alternate arms on the Thrusters each round.
Rotating through the work stations, aim to work at a challenging pace on each station.

STRENGTH

Bench Press
3×8-10

Notes:
Try to go a bit heavier than prior bench press exposures this cycle. That being said, you should have 2-3 reps in reserve on these. No spotting required!

METCON

AMRAP 15:00
5 Front Squats
10 Box Jumps
15 Push-Ups

Notes:
FSQ: Taken out of Rack. Should feel heavy but done unbroken for all sets. (+/135/115/95/75/44/-)
BJ: Step down. 24″/20″/16″
Push-Ups: 15 Push-Ups / 15 Combo Strict and knee / 15 Knee Push-Ups / 15 3/4 ROM knee push-up)

Warm – Up

2-3 Rounds:
12 Alt Scorpion Stretch
12 Alt Cossack Squats
12ea Single Leg Lateral Hops

Strength

A1. Pistols (or RFE Split Squat)
3 x 5 – 15 Reps Each
A2. Handstand Push Ups (or SA Press/PP)
3 x 5 – 15 Reps

METCON

AMRAP 15:00
12 Alt Single Arm Devils Press
6 Alt Single Arm Overhead Reverse Lunges (Right)
6 Alt Single Arm Overhead Reverse Lunges (Left)

WORKOUT Of THE DAY

EMOM 12:00
A: 8 Touch and Go Deadlifts
B: :30 Max reps Alternating 2 Step

Notes:
6 sets of each movement. Weight on the bar should go up, technique permitting.
If you did yesterday’s programming and don’t want to jump rope again perform a :30 plank
DL: Perform these as one unbroken set with a light touch on the ground. Focus on a controlled and deliberate descent each rep.
JR: Count one leg as a rep. Alt 2 steps at speed can be just as hard, if not harder than double-unders.

20:00 Circuit of:
6 Strict or 12 Kipping Pull-Ups
12 DB DB Curls
1:00 max cals Air Bike

Notes:
Perform the three movements in quick succession then rest as needed before going again. Attempt to get 5+ Rounds Within the 20:00 window.
Pull-Ups:  You can perform kipping or strict pull-ups. Strict scaling options: 6 strict / 6 banded /8 Self Assisted
Curls: Chase the PUMP
Bike: Intensity should increase each round. Perform the first round at what feels like 80% intensity, this should be very unpleasant.

MetCon

20:00 EZ Pace
5 Single Arm Turkish Sit – Ups (Right)
3 Turkish Get Ups (Right)
5 Single Arm Turkish Sit – Ups (Left)
3 Turkish Get Ups (Left)
10 NP Burpees
10ea Single Arm KB/DB Swings
:30 Goblet Wall Sit w/Pulse

Strength

A1. Single Arm Suitcase Deadlift
3 x 5 – 15 Reps Each
A2. Single Arm Gorilla Row
3 x 5 – 15 Reps Each

Warm-Up

3 Rounds:
10 Alternating Stationary Lateral Lunges
10 Supine Leg Raises
10 Prone Cobras

Strength

4-5 sets each of:
1) 8e Goblet Reverse Lunges
2) 8e Overhead Presses
3) 16 Alternating Shoulder Taps

*Rest about :30-1:00 between exercises

Conditioning

12 Minutes of Continuous Effort:
6 No-Push Up Burpees
9e Single Arm Swings
12 Squats

STRENGTH

Back Squat
3×5

Notes:
Work up to 3 heavy sets of 5. Loading can be across or progressive.

METCON

2 Cycles of:

AMRAP 4:00
6 Strict HSPU or 8 Shoulder Presses
12 Goblet Squats

Rest 1:00

AMRAP 4:00
Row 10 Cals
30 Double Unders

Rest 1:00

Notes:
HSPU: 6 Strict / 4 Strict / 6 with 1-2 abmats / 8 Shoulder Press
Goblet: Heavy and unbroken
Row: Should be about :30 +/-
DU: 30 DU / 15 DU / 30 Alt 2 Step / 60 Single Unders

Warm – Up

2 – 3 Rounds:
6 Prone YTW
6ea Lunge w/Wood Chop
6 Squat Jumps

Strength

A1. 1 x Goblet Squat @2221+ 2 x ALT Reverse Lunges
3 x 5 – 15 Reps Each
A2. Push-Ups
3 x 5 – 15 Reps Each

*For A1: 1 Rep = 1 Squat and 2 Lunges

Metcon

2 Cycles of:

AMRAP 4:00
6 Kipping HSPU or 8 (4ea) DB/KB Push Presses
12 Air Squats

Rest 1:00

AMRAP 4:00
20 Mountain Climbers
5 Candlesticks or 10 Sit Ups

Rest 1:00

STRENGTH

16:00 / 4+ sets:
10e Single Arm Suitcase Deadlift
10e Bench Supported DB or KB Rows
20 Supine Leg Lifts

Notes:
DL: Done with a Kettlebell or Farmer’s handle. Medium/heavy weight, focus on trunk stability.
Rows: plant one hand and knee on your bench and row with the free arm
SLL: Head, shoulders and heels stay off ground. Controlled tempo, add a hip lift at the top if you can.

METCON

AMRAP 14:00
14 Alternating DB Muscle Snatches
14 Box Jumps
14 Cal Bike

Notes:
DBS: Focus on proper hinging mechanics
BJ: (24″/20″/16″/12″)
Bike: Sub to 12 cals to reduce volume or perform a 270m Run

STRENGTH

Wide Grip Bench Press
3×8-10

Notes:
Work sets can be across or progressive based on how you feel. Should always feel like you have ~2-3 reps in reserve. No spotting required!
Find a grip at least a hand width wider than your usual width. Use the warm-up sets to find a position that feels good for you.

MetCon

For Time:
500m Row
then
15-9-6 Reps of:
Thrusters
Burpees
then
500m Row

Notes:
Workout Cap: 12:00
Thrusters: Should be medium-heavy. The 15 set should be done in 2-3 sets. Some loading options could be: (115/95/75/65/45/…)

Warm – Up

6 Yoga Push-Ups
12 Alt Sit Outs
12 Alt Heiden Jumps

Strength

5 Sets on each side of:
1 x Single Arm KB/DB Snatch
+ 2 SA Push Press
+ 3 Single Arm Waiter Squats
+ 4 Single Arm Bent Over Row
+ 5 Single Leg RDL

(No DB or KB?)
5 Sets on each side of:
5 x NP Burpee
+ 5 x Push Ups
+ 5 x Paused Jump Squat
+ 5 Single Leg RDL
+ :30 Superman

MetCon

AMRAP 12:00
7ea Single Arm DB/KB Thrusters
7 Burpees

STRENGTH

EMOM 15:00
1-3 Power Cleans

Notes:
Start the EMOM with doubles or triples and gradually move to heavier weights and singles.

Metcon

AMRAP 12:00
6 Kipping Pull-Ups
12 Kettlebell Swings
18 Anchored Sit-Ups

Notes:
PULL: 6 Kipping/3-6 strict/6 Banded/6 Self Assisted/8 Jumping Pull-Ups
KB: Heavy swing, face height
SIT: Keep hands on opposite shoulder

Warm-Up

2-3 Rounds:
6 Prone Snow Angels
12 Alt Reverse Lunges
12 Quadruped Shoulder Taps
6 Hand – Release Push Ups

Strength

A1. Pistols (or RFE Split Squat)
3 x 5 – 15 Reps Each
A2. Handstand Push Ups (or SA Press/PP)
3 x 5 – 15 Reps

MetCon

EMOM x 16:00 (4 Rounds)
A. 16 Alt NP Renegade Rows
B. 16 Sit Ups
C. :40 Low Box Runners
D. :20ea Side Plank

Warm-Up

3 Rounds:
6e Stationary Lateral Lunges
6e Single Arm High Pulls
6 Tall Plank to Low Plank

Strength

4-5 sets each of:
1) 6-8e Single Arm Sumo Deadlifts
2) 6-8e Turkish Sit Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

5 Rounds of 30s Work / 30s Rest
1) Sit Ups
2) Squats
3) Jumping Janes

Rotating through the work stations, aim to work at a challenging pace on each station.

STRENGTH

A1: Barbell Bent Over Row 4×8-12e
A2: Dumbbell Windmill 4x8e

Notes:
BOR: These are from the hang, meaning the barbell does not touch the floor at the bottom of each rep. No tempo prescribed but control the way up and down. Use a supine or prone grip, whichever feels better for you.
WM: 2↓-1-2↑-1 tempo. Perform your non dominant side first. People with poor shoulder mobility can opt for a bottom arm loaded WM

MetCon

16:00 Circuit
8 Strict Toes to Bars
10 DB Biceps Curls
Run 270m

Notes:
If you move deliberately and minimize transitions you should be able to get 4+ rounds in.
T2B: Strict knees & elbows extended / Bent knees & elbows or Knees to Elbows / 12 Hanging leg raises / 16 Supine Leg Raises
Curl: Dumbbells move at the same time. Dont rush these
Run: to 3rd Ave and back

Warm – Up

8 Bodysaws
8ea Single Leg Cone Touches
8 NP Burpees

Strength

A1. Single Arm Suitcase Deadlift
3 x 5 – 15 Reps Each
A2. Single Arm Gorilla Row
3 x 5 – 15 Reps Each

MetCon:

AMRAP 12:00
12 KB/DB Swings
6ea SA DB Hang Power Snatches
24 Plank Toe Taps