Saturday 5.26 - MURPH!

10m - Dynamics

15m - Movement Prep & Scaling

“Murph” - FT:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Wednesday 5.23

10m - Dynamics

10m - Thruster Review

Strength - Every 1:15 for 5 sets:

  • 5 Thrusters

*Athletes should start at a moderate load, and work to a heavy set of 5.

MetCon - 10 rounds, 30s on/30s off:

  • 5 Thrusters 95/65

  • Max Bar Facing Burpees rem. Time

*Score for the day is total number of BFB.

Mobility - Saddle Pose 3m.

Friday 5.25

10m - Dynamics

15m - Movement Prep

MetCon - 4 sets of 3m AMRAP/2m rest:

3 Deadlifts 315/205

2 Wall Walks

9 Heavy Russian KBS 32/24kg

15 V-Ups

Monday 5.21

10m - Dynamics

20m - Movement Prep


21 Power Snatch 115/85

28 Box Jump Overs 24”/20”

21 Chest to Bars

28 Pistols

*16m time cap

Mobility - Down Dog 60s. Forearm stretching 60s.

Thursday 5.24

10m - Dynamics

Part 1 - Row 500m at a very high intensity

-rest as needed, ideally 4-5 minutes-

Then, row 6x500m with 90s rest between sets.

*Your ideal pacing for the 6x500 will be your high intensity row + 6-8 seconds per 500m. So if you rowed a 1:35 high intensity row, your repeats will be around 1:42 ideally.

Tuesday 5.22

10m - Dynamics

5m - Dub Review

5m - Dumbbell Review

10m - Rowing Technique

MetCon - With a partner, 14m AMRAP:

P1 - Row for Cals

P2 - 30 Double Unders + 10 Dumbbell Push Press 2x50/2x35

*Score for the day is total calories and rounds & reps completed.

Mobility - Twisted Cross 60s/side. Seated Straddle 2m.

Monday 5.14 - RETEST!

10m - Dynamics

10m - Back Squat Review & Bailing

Strength - 20m:

  • Establish a 1RM Back Squat

Strength 2 - 5m:

  • Establish a Max Unbroken set of Push Ups

MetCon - FT:

1000m Row

Saturday 5.19

10m - Dynamics

10m - Power Clean Prep

Strength - 12m to complete:

  • 3-3-3-3 Power Clean

MetCon - FT:

20 Power Clean 135/95

40 WBS 20/14lbs

20 TTB

*8m time cap

Wednesday 5.16

10m - Dynamics

15m - Heavy Power Snatch Prep

MetCon - 4RFT - 14m time cap:

10 Snatches

12 Bar Facing Burpees

*R1&2 - 175/125, R3&4 - 115/75.

**Athletes will change their own weights.

Thursday 5.17

10m - Dynamics

MetCon - 5 sets of 90s on/30s off:

Ski Erg Cals

-following final 30s of rest-

5 sets of 90s on/30s off:

Rowing Cals

Friday 5.18

10m - Dynamics

10m - HSPU Prep

10m - Movement Prep

MetCon - 17m AMRAP:

200m Run (together)

6 Dumbbell Box Step overs 2x50/2x35 at 24”/20” (each)

10 HSPU (each)

Tuesday 5.15

10m - Dynamics

10m - Low Ring MU Drills

MetCon - 10RFT:

3 Muscle Ups (5 CTB/PU/RR)

6 Heavy 1-Arm DB OH Lunge (3L-Arm+3R-Arm)

30 Double Unders

*16m time cap

Saturday 5.12

10m - Dynamics

5m - Running Drills

10m - Dumbbell Prep

MetCon - 4RFT:

5 DB Power Snatch

5 DB Push Press

5 DB OH Lunge Steps

*Do this sequence on your left arm, and then your right arm, AHAP

400m Run

Mobility - Seated Straddle 3m. Down Dog 1m.

Friday 5.11 - Final Week of Progression!

10m - Dynamics

5m - Brief the Strength Cycle; important notes…

  1. Athletes will do two waves of squats, with a 5-3-1 rep scheme. Percentages listed below. Each week we will add weight based upon the range in which you tested below. Both sets of 5, 3, and 1 each day will be at the same load.

  2. Push Ups - everyone will do deficit, tempo push ups. Either from their knees, toes, or weighted.

  3. Discuss the tempo, and how it works - the format is below.

10m - Dynamics

Strength - 20m to complete two sets of:

  • 5-3-1 Back Squat (see below for loading)

  • After every set of back squats, athletes will complete a set of 6 tempo pushups

    • The tempo is a 1s hold at the top, a 2 second descent, and then an explosive drive back to the top

If an athlete’s back squat test was…

200lbs or less - add 2-3lbs to each set

200-300lbs - add 3-5lbs to each set

300+ - add 5-10lbs to each set

MetCon - 5m AMRAP:

6 Muscle Cleans 95/65

18 Lateral Bar Hops

Thursday 5.10

10m - Dynamics


1k Ski

1k Row

1k Assault Bike

Wednesday 5.9 - Bring A Friend!

10m - Dynamics

15m - Movement Prep

MetCon - 14m AMRAP with a partner:

16 Synchronized Air Squats

12 Synchronized Burpees

8 TTB each, you go I go format

Mobility - 3m Saddle Pose. 1m Twisted Cross.

Tuesday 5.8

10m - Dynamics

5m - Kipping Drills

10m - Hang Snatch Prep/OHS Prep

MetCon - 4 sets of 3m AMRAP/3m REST:

Buy In - 20/15 Calorie Row

-then AMRAP-

3 Hang Power Snatch 115/75

5 OHS 115/75

7 Pull-Ups

*For today, athletes will partner up with somebody and alternate working intervals. So P1 will work 0-3:00, and then P2 will work 3-6:00 while P1 rests, etc. So the partners will basically share a rower and, ideally, a barbell - but that’s the only ‘partner’ thing about this.

Monday 5.7

10m - Dynamics

5m - Deadlift Prep

Strength - 15m to complete:

  • 9-7-5-3 Deadlift

MetCon - FT:

800m Run

-1m rest-

1000m Run (Driveway of AJ’s Foreign Auto)

*Remind athletes to run out of the driveway, to the far side of the street, and stay there the whole time for these longer distance runs.

Mobility - Saddle 3m.

Saturday 5.5

Hey Everyone!

So we've had a lot of requests from the survey to start putting the entire week of programming up on the website, and we've decided to make it happen. The onus is now on you all to not cherry pick (pick your workout days based on the workouts you like the most)! Come in and attack those weaknesses, no matter what day it is! The only downside to this is that you will have to scroll down the website a bit to look at workouts earlier in the week, say, for Monday.

10m - Dynamics

5m - Ring Dip Review

Strength - Ring Dips

  • 5-5-5-5-5 add load if able

MetCon - “Karen” - FT:

150 Wall Ball Shots 20/14lbs to 10’/9’

*15m time cap

**If an athlete has done Karen before under 10:00, they may try it at 30/20lbs.

Friday 5.4

10m - Dynamics

10m - Barbell Prep

10m - Pull Up Prep

MetCon - 3RFT:

20 Lateral Over Bar Burpees

10 Front Squats 135/95

10 Push Jerks 135/95

15 CTB

*15m time cap