Thursday

Aerobic Work:
40 min running clock:
AD @ consistent pace – track RPM for consistency. Give it a look every minute or so to be sure you’re peddling at the same output.
- Every 5 minutes get off AD and complete the following:
5R/5L – TGU

Strength Work:
A. Snatch grip Deadlift 3 position pauses: 1 inch off floor, knee, high hang, to standing, and 3 second descend. X 3 reps, X 3 sets; rest 90 seconds b/t sets
B.1 PS + 1 OHS – 12 minutes, build
C. Find Heavy Complex for the day:
1 Single Arm DB Press + 2 SA DB PP + 3 SA DB Jerk - build, 10 minutes; rest 30 seconds b/t arms; rest 75-90 seconds b/t sets
+
For Time:
400 M Run
30 Pullups
30 Blank Bar Thrusters
400 M Run

Wednesday

 Aerobic Work:For Time:
10K - Consistent pace. using 500m splits from week 1.

Strength Work:
Gymnastic Warm up:
12 min AMR: Continuous consistent easy movement:
1WW + 20 Sec Wall Facing HS Hold
Ring Support Hold 15-20 sec unbroken
Superman Hold 10 sec + Superman Rock X 10
+
A. Push Press:  Find heavy single
B. Pullups; AMRAP in 60 seconds, rest 3 minutes x 3 sets
C. Front Rack Dual KB loaded Reverse Deficit Lunge Steps  - 10 Alternating X 3 sets
+
5 RFT:
6 HSPU
4 Beast Ball over shoulder
2 MU

Tuesday

Aerobic Work:
“ATW” – Around the world
1 min Row
1 min AD
1 min GHD Sorenson Hold
1 min Air Runner
1 min Ski
1 min Forearm Plank Hold
X  8-10 sets
* Start anywhere
* Running Clock

Strength Work:
A. Front Squat - [3,2,1] [3,2,1] – Singles should feel. second wave load should be heavier than the first.
B. BP - 5,4,3,2,1 – Single should feel heavy.
C. Find heavy Complex for the day:
2DL + 2 Thrusters
+
14 min EMOM:
min 1: 3 DB Press + 4 DB PP + 5 DB Jerk

min  2: 50 Dubs

Monday

 Aerobic Work:8-10 sets: (as many as you have time for/want to complete)
Row 250m
30 hollow body heel taps
Run 200m On Air Runner
100m Single Arm KB Farmers Carry – out the front door to the drive way, switch arms and come back
Ski 150m
100m Single Arm KB Front Rack Carry - out the front door to the drive way, switch arms and come back
Rest 60 sec.

Strength Work:
Gymnastic Warm up:
10 min AMR: Continuous consistent easy movement:
6-8 Ring Swing towel drill: https://www.youtube.com/watch?v=g5FOnDXeNuE
6-8 Wtd Push Ups @ 2020 tempo
10-12 Side plank rotations: https://www.youtube.com/watch?v=Qo0j8L8sXJk
+
A1. SA DB Chainsaw Row, 10 reps/arm; split stand - DB touches the ground b/t each rep. Should should be protracted at the bottom position and re-tracted at the end range at the top position.
A2. KB Goblet Cossack Lunges, 10 Alt.
X 4 sets
B. Find Heavy Complex for the day:
1PC + 1FS + 1PP
+
For Time:
800m Run

Thursday

 Aerobic Work35 min running clock:
AD @ consistent pace – track RPM for consistency. Give it a look every minute or so to be sure you’re peddling at the same output.
- Every 5 minutes get off AD and complete the following:
5R/5L – TGU

Strength Work:
A. Deadlift; 3,3,3,3,
B. 1 Muscle Snatch  + 1 Power Snatch + 1 HPSn– 12 minutes, build
C. Find Heavy Complex for the day: 1 SC + 1 Push Press + 1 Thruster
+
10 min AMR:
200 M run
15 KBS (red/green)
15/10 Push ups

Tuesday

 Aerobic Work“ATW” – Around the world
1 min Row
1 min AD
1 min GHD Sorenson Hold
1 min Air Runner
1 min Ski
1 min Forearm Plank Hold
X  8-10 sets
* Start anywhere
* Running Clock

Strength Work:
A. Back Squat ; 3,3,3,3
B. Close Grip BP ; 4,4,3,3
C. Find heavy Complex for the day:
1 PC + 2 FS @ 30x1 tempo
+
3 RFT:
30 Heavy Rope Skips
20 Box Jump Step Down – 24/20
10 Burpees

Monday

Aerobic Work
8-10 sets:
Run 400m – out the front door and run the full block and back in the front door
15 sec Plank March
Row 500m
10 SA Half Kneeling KB Press/arm
Ski 200m
45 sec KB goblet Wall Sit  - 90 degrees
Rest 60 sec

Strength Work:
Gymnastic Warm up:
8 min AMR: Continuous consistent easy movement:
6-8 Ring Swing towel drill: https://www.youtube.com/watch?v=g5FOnDXeNuE
6-8 Wtd Push Ups @ 2020 tempo
10-12 Side plank rotations: https://www.youtube.com/watch?v=Qo0j8L8sXJk
+
A1. Pendlay Row – 6,6,6,6 -
A2. Dual KB Front Rack Alt. Step Ups – 12,12,12,12
B. Find Heavy Complex for the day:
1PC + 1FS + 1PP
+

“Annie”

Thursday

Aerobic Work
30 min running clock:
AD @ consistent pace – track RPM for consistency. Give it a look every minute or so to be sure you’re peddling at the same output.
- Every 5 minutes get off AD and complete the following:
5R/5L – TGU
 
Strength Work
A. RDL @ 3111 tempo; 5,5,5,5
B. 1 Snatch Pull+ 1 hang Power Snatch – 12 minutes, build
C. Find Heavy Complex for the day: 1 SC + 1 Push Press + 1 Thruster
+
9 min AMR:
20 Alt Prisoner Step Ups
15 Sit ups
10 DB Push press

Wednesday

Aerobic Work
500m Row Repeats:
Row 500m @ 75-80% Effort
*Drop 1 sec from last weeks pace.
(75-80% feels sustainable for 60 minutes. Breathing hard, but you could still have a 1-5 word conversation with your neighbor. But you wouldn’t be able to just chit chat back and forth.)
Rest 2 mins
X 12 sets
 
Strength Work
Gymnastic Warm up:
8 min AMR: Continuous consistent easy movement:
1WW + 20 Sec Wall Facing HS Hold
Ring Support Hold 15-20 sec unbroken
Superman Hold 10 sec + Superman Rock X 10
+
A. Push Press: @ 32X2 tempo – 5,5,5,5
B. WCU: 2,2,2,2
C. Front Rack Dual KB loaded Reverse Lunge Steps  - 10 Alternating X 3 sets
+
12min EMOM:
1: 4-6 SA Ring Row/arm + 1-3 Bar MU (MOD = 8-10 KB SDLHP)
2:  12-20 Unbroken Wall Ball

Tuesday

Aerobic Work
“ATW” – Around the world
1 min Row
1 min AD
1 min GHD Sorenson Hold
1 min Air Runner
1 min Ski
1 min Forearm Plank Hold
X8-10 sets
* Start anywhere
* Running Clock
 
Strength Work
A. Front Squat @ 30x1; 10,8,6
B. BP @ 30x1; 10,8,6
C. Find heavy Complex for the day: (12-15 minutes)
1DL + 1 HPC + 1 S2OH
+
12 min AMR:
200 M Run
6-10 HSPU
30m Dual KB Front Rack Carry (3 gym lengths)

Monday

 Aerobic Work8-10 sets:
AD – 15 cals
10 Side plank rotations/side
Ski – 15 cals
30 sec 90 degree wall sit hold
Row 350m/250m
Rest 60 sec

Strength Work
Gymnastic Warm up:
12 min AMR: Continuous consistent easy movement:
6-8 Ring Swing towel drill: https://www.youtube.com/watch?v=g5FOnDXeNuE
6-8 Wtd Push Ups @ 2020 tempo
10-12 Side plank rotations: https://www.youtube.com/watch?v=Qo0j8L8sXJk
+
A1. Kettle bell Power Row – 8,6,4,4 -
A2. Db Russian Step Ups, Alternating; 16, 12, 8, 4 (DBs loaded by sides)
B. Find Heavy Complex for the day:
1PC + 1FS + 1PP
+
AMR 7 minutes:
Burpees