Thursday 3.28

10m - Dynamics

10m - Snatch Review

Skill - 6m EMOM:

·       5 Snatch Pull Unders (light and fast)

Monostructural - FT:

2000m Ski

2000m Row

4000m Assault Bike

Wednesday 3.27

10m - Dynamics

5m - Movement Prep

Strength - 15m to complete 4 sets:

·       8 Bulgarian Split Squat/leg with KB/DB held in Farmers Carry position

·       8 1-Arm Dumbbell Rows

·       8 1-Arm Dumbbell Strict Press

*The BSS should be as heavy as possible while maintaining full depth.

Metcon - 8m AMRAP:

12 Alternating Dumbbell Snatches 50/35

12 Air Squats

Mobility - Elbow to Instep 90s/side.

Tuesday 3.26

10m - Dynamics

10M - TTB Drills

10m - Movement Prep

Metcon - 5 rounds of :40 on/:20 off (15m clock):

·       Row for Cals

·       Plank Hold

·       TTB

Mobility - Single Leg Saddle 90s/side. Twisted Cross 60s/side.

Monday 3.25

10m - Dynamics

10m - Deadlift Review

5m - Push Up Prep

Metcon - 15RFT each, you go I go:

5 Deadlifts

5 Burpee Over Bar

5 Push Ups

*Partner 1 does 15 reps, then partner 2 does their round.

Deadlift Weights - R1-5 - 255/175. R6-10 - 205/145. R11-15 - 155/105.

Mobility - Saddle Pose 3m. Single leg forward cold 1m.

Saturday 3.23

10m - Dynamics

5m- Hip and Shoulder Health Review

15m to complete 4 sets:

10 Cossack Squats

10 Banded Glute Bridges

10 Prone I,Y,T with 2.5# plate

10 1-arm Dumbbell Rows (light)

METCON-

For time (or just to move after yesterday)

1500m Row

1 Mile Run

Friday 3.22

CFG OPEN 19.5

For time:

33-27-21-15-9 r

Thrusters 95/65#

Chest-to-bar pull-ups

Time cap: 20 minutes

Thursday 3.21

10m - Dynamics

10m - Split Jerk Drills

Skill - 15m to complete:

  • 5 sets of 2 split jerks from the rack at a moderate load

Monostructural - FT:

  • 150/120 Calorie Assault Bike, to be completed in the following format…

1:00 - Assault Bike

1:00 - Recovery Shuttle Runs (jog slow, but you may not walk)

*The intent for this is to leave the monitor running on the bike, go HARD on the bike, and force athletes to recover through movement on the jogs down and back across the room.


Wednesday 3.20

10m - Dynamics

5m - Thruster Prep

5m - Pull-Up Scaling

Metcon - Running Strict Fran-ish - FT (18m time cap):

400m Run

15 Thrusters 95/65

15 Strict Pull Ups

400m Run

12 Thrusters 95/65

12 Strict Pull Ups

400m Run

9 Thrusters 95/65

9 Strict Pull Ups

400m Run


Tuesday 3.19

10m - Dynamics

10m - Machine Review

Metcon - 5RFT (each), waterfall style as a team of 4:

18 Burpees to 45lb plate

15/12 Calorie Row

12/9 Calorie Assault Bike


Monday 3.18

10m - Dynamics

5m - Push Press review

Strength - 15m to complete:

  • 5-5-5-5 Push Press

  • 8-8-8-8 Barbell Rows

*Exercises will be superset, may ascend across sets

Metcon - 4RFT (12m time cap):

10 Dual DB/KB Strict Press

14 Dual DB/KB Front Rack Lunges

18 Box Jump Overs 24”/20”

*Rx - Choose your own adventure.

Saturday 3.16

10m - Dynamics

5m - Thruster Prep

10m - Skill - Dual DB Thrusters

2x10

3x5 (heavier)

*Rest as needed

Metcon - Partner Style - FT:

80 Deadlifts 225/155

70 Hang Power Cleans 165/105

60 Thrusters 135/95

*Every exercise must be done in you go, I go style sets of 5. This is a heavy day so loads should be challenging.

Thursday 3.14

10m - Dynamics

10m - Kipping/Butterfly CTB Review

Skill - 5m EMOM:

  • 4-7 CTB

*Encourage athletes to be careful with their hands, as we’ll very likely be hanging from a pull-up Bar tomorrow.

Metcon - 20m Infinity Ladder:

2/4/6/8… Cal Row

2/4/6/8… Cal Assault Bike

*Reset monitors every time you get on a machine


Wednesday 3.13

10m - Dynamics

15m - Movement Prep

Metcon - 9 Rounds of :90 on/:30 off:

Round 1 - 15/12 Calorie Assault Bike + Max pushups remaining time

Round 2 - 15/12 Calorie Row + Max KBS remaining time

Round 3 - 50 Double Unders + Max rope climbs remaining time


Tuesday 3.12

10m - Dynamics

10m - Bar MU Drills

Skill - 5m EMOM:

  • 2-5 Bar Muscle Ups

*Scale with jumping BMU

Metcon - 10m AMRAP:

3 strict pull-ups

6 OHS 95/65

9 Bar Facing Burpees


Monday 3.11

10m - Dynamics

5m - FS Prep

Strength - 15m to establish:

  • A heavy 5s Pause FS + FS

*Your lifting partner will count off 5 seconds on the clock to keep the pause true! Positions, positions, positions today.

Metcon - 8RFT (12m time cap):

10 Box Jumps 24”/20”

8 WBS 30/20lbs


Saturday 3.9

10m - Dynamics

15m - Movement Prep

Metcon - 4RFT with a partner (20m cap)

20 Power Snatches 115/80

30 CTB

40 Bar Facing Burpee

*One person works at a time

Mobility - Saddle 2m. Lat stretch 60s/side.

Thursday 3.7

10m - Dynamics

10m - Reverse Hyper & GHD Prep

Skills - 5 sets:

  • 8 GHD Sit Ups

  • 8 Reverse Hypers

Monostructural - Assault Bike - 20m:

  • :10 Sprint

  • :50 Legs only, easy pace

Wednesday 3.6

10m - Dynamics

20m - Movement Prep

Metcon - 16m EMOM:

1- 15/12 Cal Row

2- 12 Burpees

3- 9 Dumbbell Thrusters 2x50/2x35

4- 25’ HSW (50’ Bear Crawl) with a 10’/10’/5’ unbroken requirement, no diving in.

*Scale all movements to be completed in ~:40 each minute, closer to :30 for round 1.