Monday 02/27/170

1

Mobility: Hip

Strength: : 5 x 1 deficit deadlift – 13 of 14 (same weight across, approximately 85 – 100% of max)
Super Set: 5 x 5 strict weighted ring dip (or progressions)

Metabolic Conditioning:
For time – 5 rounds
8 dumbbell hang power cleans (45/25)
8 dumbbell push press (same)
16 sit-ups
8 round trip lateral shuffle 20′ out 20′ back

Optional ‘Cash Out’: 60s toes to bar, 120s row, 2 rounds

Saturday 02/25/170

6

Mobility: Ankle

Skill Practice Warm Up: 6min EMOM 4 Thrusters (50-60%)

Metabolic Conditioning:
For Time. 6 Rounds
5 squat clean thrusters (135/85)
200m run or 20’ shuttle run -no line touch- 10 round trips
** A power clean to front squat, to some kind of jerk is acceptable.

Optional ‘Cash Out’: Burpee box jump, max reps in 3 min

Friday 02/24/170

5
Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working on handstand and kipping HSPU progressions.

Strength: 6×2 Snatch (same weight across, approximately 90-95% max snatch).
Super Set: 6×5 Single Arm Ring Row (6 sets of 5 – per arm)

Metabolic Conditioning: Max Effort Testing and “Year End Goals” (YEG)
Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Met-Con. Test Front squat if you didn’t get a chance to earlier this month. Here are a some ideas on what to test (But don’t feel limited by this list)
Max effort 400m run
Max effort 200m run
Max effort 100m run
Max effort 800m run
Max effort 1 mile run
Max effort 100m row
Max effort 250m row
Max effort 500m row
Max effort 1000m row
Max push-ups in a minute
Max consecutive push-ups (no dropping off of toes)
Max sit-ups in a minute (abmat, feet unanchored)
Tabata Squats
Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)
Max consecutive strict pull ups
Max weight from the floor to overhead (Clean and Jerk)
Max weight deadlift
Max weight overhead squat
Max consecutive double unders
Max height box jump
Max distance broad jump
Max weight bench press
Max weight Turkish get-up
“Annie” 50-40-30-20-10 Double unders and sit ups (for time)
“Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)
“Grace” 30 clean and jerks for time (135/95/55)

Optional ‘Cash Out’: Baseline, Annie, or Grace

Thursday 02/23/170

3

Mobility: Hip

Skill Practice Warm Up: 7min AMRAP 3 Power Clean & Jerks at 50-60%.

Metabolic Conditioning:
15 min AMRAP
80 ft Overhead Plate Carry (45/25)
12 Bumper Plate Front Squats – plate held to chest – (Same)
12 Handstand Push Ups
40’ Walking Lunge
12 Burpees

Wednesday 02/22/170

4

Mobility: Hip

Skill Practice Warm Up: Barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Metabolic Conditioning:
7 minute AMRAP
100m sprint (= 1 “rep)
2 ‘heavy’ kettlebell swings (70/53)
100m sprint (= 1 “rep)
4 ‘heavy’ kettlebell swings, 100m sprint (= 1 “rep)
6 ‘heavy’ kettlebell swings, 100m sprint (= 1 “rep)
8 ‘heavy’ kettlebell swings, 100m sprint
Etc. (until the time runs out, keep doing one sprint, and adding two reps to the kb swings)

Optional ‘Cash Out’: 50m farmer carry, 15 wall ball, 3 rounds

Tuesday 02/21/170

2

Mobility: Shoulder

Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 8-12 strict toes to bar (or progression).

Strength: 7×1 deficit deadlift – 11 of 14 (same weight across, approximately 80 – 90% of max)
Super Set: 7×3 strict weighted ring dip (or progressions)

Metabolic Conditioning: “Open 16.3”
7 minute AMRAP
10 Power Snatches (75/55)
3 Bar Muscle-ups

Optional ‘Cash Out’: 10 db clean and jerks, 10 burpees, 3 rounds

Monday 02/20/170

1

Mobility: Hip

Skill Practice Warm Up: Spend 6 minutes testing your max set of strict pull ups (or progression)

Strength: 7×1 Back Squat -test- (increasing weight each round to new PR!).

Metabolic Conditioning: “Open 13.5 Modified” OR “Open 13.5”
8 minute AMRAP:
15 Thrusters (100/65)
15 Chest to Bar Pull Ups
OR “Open 13.5”
In 4 Minutes, 3 rounds:
15 Thrusters (100/65)
15 Chest to Bar Pull Ups
If you complete 3 rounds in under four minutes, keep going for another four minutes. If you make 6 rounds in 8 minutes, keep going for another 4 minutes, etc. If you finish the 3 rounds ‘early’, you can start on the next round right away (you do not have to wait for the time to run out).

Optional ‘Cash Out’: 4 min max cal row or assault bike

Saturday 02/18/170

F

Mobility: Shoulder

Metabolic Conditioning:
20 minute AMRAP
With a PARTNER, one person working while the other rests. Split work up as desired.
12 jerks (135/85)
16 supine ring rows (feet on a box, toes even with the bottom of the rings). Partner MUST be in elbow plank for these to count!
20 single arm overhead squats (45/25)

Optional ‘Cash Out’: 10 Russian kb swings, 15 wall ball, 4 rounds

Friday 02/17/170

E

Mobility: Hip

Strength: 5×1 deficit deadlift – 10 of 14 (same weight across, approximately 80 – 90% of max)
Super Set: 5×5 strict weighted ring dip (or progressions)

Metabolic Conditioning: “Open Workout 14.3”
8 minute AMRAP
10 Deadlifts, (135/95)
15 box jumps (24/20)
15 Deadlifts (185/135)
15 box jumps (same)
20 Deadlifts (225/155)
15 box jumps (same)
25 Deadlifts (275/185)
15 box jumps (same)
30 Deadlifts (315.205)
15 box jumps (same)
35 Deadlifts (365/225)
15 box jumps (same)

Optional ‘Cash Out’: 60s plank hold, 30 Cal row, 3 rounds

Thursday 02/16/170

D

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working on handstand and kipping HSPU progressions.

Metabolic Conditioning:
For time – 4 rounds
7 hang power snatch (115/75)
7 thrusters (same)
14 toes-to-bar
400m run
1 min rest