Monday

SKILL
10 min to workshop
KB single-arm drills

CONDITIONING
"Kettle Corn"
20 min AMRAP:
50 KB Clean
50 KB Push Jerk
50 KB Snatch
25 KB Sit-Up-to-Press
25 Goblet Squats

Tuesday 

STRENGTH
20 min to find
1 Rep Max Hang Power Clean

CONDITIONING
"Dia De Los Deadlifts"
Every 2 min x 8 min
5 Deadlifts (same load as HPC)
Max Push-Ups
Rest 1 min

Wednesday 

CONDITIONING
"Fight Gone Tremendous"
3 rounds, 1 min at each station for max reps:
Wall Balls
Plate Ground-to-Overhead
Box Jumps
Shoulder-to-Shoulder (choose object/load)
Cal Row
Rest

Thursday 

STRENGTH I
3 sets:
Split Squats x 8/side
Jumping Lunges, alternating x 16
Rest 2 min

STRENGTH II
3 sets:
DB Piston Press x 12 reps
Strict Pull-Ups x 4 reps
Rest 2 min

CONDITIONING
3 rounds of "Cindy" for time:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Friday 

SKILL/MOBILITY
10 min to prep shoulders for Overhead Squatting

CONDITIONING
"Monster Mash"
3 rounds for time:
400m Run
21 KB Swings (53/35)
15 Overhead Squats (95/65)
9 Burpees

Saturday

 TBD

Monday

CONDITIONING
"Furniture Shopping"
20 min AMRAP:
15 Pull-Ups
10 Plate Thrusters (45/25) 
10 Cal Row
5 Plate-Hop Burpees

Tuesday 

STRENGTH
20 min to find
2 Rep Max Front Squat

CONDITIONING
1 round of "Kelly" for time:
400m Run
30 Box Jumps (24/20)
30 Wall Balls

Wednesday 

STRENGTH/SKILL
3 Sets:
C2W Handstand Hold x :30-:60
Ring Support Hold x :15-:30
Rest 2 min

CONDITIONING
"Clutch"
18 min AMRAP:
12 Toes-to-Bar
12 KB Swings (70/53)
60 Double-Unders 

Thursday 

STRENGTH
5 sets:
Overhead S/A DB Walking Lunges x 10 steps/arm
Zercher Hold x :30-:60
Rest/Mobilize 2 min

CONDITIONING
"Shimmy"
7 min Ladder:
DB Renegade Rows (L+R)
Rolling Squats
1-1, 2-2, 3-3, etc. 

Friday 

CONDITIONING
 "Appleogy"
22 min AMRAP:
30 Hang Power Clean (95/65)
20 Push Press
30 Cal Row

Saturday

(Closed)
 

Monday

CONDITIONING I
"Meltdown"
14 min ladder:
1-1, 2-2, 3-3, etc.
Burpees
Wall Balls (20/14)
*compare to 7/7/16

-Rest 7 min-

CONDITIONING II
"Double Down"
14 min AMRAP:
250m Row
60 Double-Unders 

Tuesday 

STRENGTH
15 min to find max load complex:
3 Conventional Deadlifts
1 Hang Power Clean
2 Front Squats

CONDITIONING
1 round of "Danny" for time:
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-Ups 

Wednesday 

STRENGTH/SKILL
5 sets:
KB Windmills x 4/side
KB Bottom-Up Press x 8/side
Tucked Pull-Backs x 8
Rest 2 min

CONDITIONING
"Grand Slam"
4 min Max KB Swings (choose load)
2 min Rest
4 min Max Slam Balls (choose load)

Thursday 

STRENGTH
Pause Back Squat 5x3

CONDITIONING
"Data Tables"
3 Rounds For Time:
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerks
6 Burpees Over Bar

Friday 

STRENGTH
5 sets:
Piston Press x 12 reps (alternating)
Pulling Negatives x 3 reps (MU, C2B, Pull-Up, Ring Row)
Rest 3 min

CONDITIONING

5 rounds for max reps:
:30 Farmer Hold
:30 Handstand Push-Ups (or Strict Press from rack)
:30 AIr Squats
:30 Rest

Saturday

TBD

Monday

CONDITIONING
"Golden"
26 min AMRAP:
9 Curtis P. reps (hang squat clean + lunge + lunge + push press)
26 Toes-to-Bar
90 Double-Unders 

Tuesday 

STRENGTH
Every 3 min x 15 min:
Row 250m
Bench Press x 5 reps
Rest

CONDITIONING
8 min Ladder:
Burpee Box Jumps (24/20)
Slam Ball (40/30)
2-2, 4-4, 6-6, etc. 

Wednesday 

STRENGTH
Back Squat Jump
5x5 @25%

CONDITIONING
Double Alternating Tabata:
Med Ball Squat Jumps (20/14) 
Ring Push-Ups 

Thursday 

STRENGTH
15 min to find max load complex:
3 Conventional Deadlifts
1 Hang Power Clean
2 Front Squats

CONDITIONING
400m Sprints x 4
Rest as needed between sprints

Friday 

STRENGTH
5 sets:
Plank hold x :30
Rest x :30

5 sets:
Bar Hang w/Med Ball x :30
Rest :30

5 sets:
KB Front Rack hold R x :30
KB Front Rack hold L x :30

CONDITIONING
5 sets:
KB Snatch R x :30
KB Snatch L x :30

Saturday

Community Day
TBD

Monday

 

STRENGTH

4 sets:
Bar Hang w/Med Ball x :30
Rest :30
Single-Arm KB overhead hold (L) x :30
Single-Arm KB overhead hold (R) x :30
Rest :30

CONDITIONING
"Goblet of Fire"
4 Rounds for time:
400m Run
15 Goblet Squats (53/35)
*compare to 6/21/16

Tuesday 

STRENGTH
20 min to find 1RM
Power Clean

CONDITIONING  
"Leviosa"
For time:
21-15-9
Deadlifts (use Power Clean weight)
Burpees over Bar
*compare to 3/22/16

Wednesday 

CONDITIONING
"Niiice" 
5 rounds for max reps:
1 min: 10 Thrusters (95/65) + Max Pull-Ups
1 min: Rest
1 min: 10 Wall Balls (20/14) + Max Med Ball Sit-Ups
1 min: Rest

Thursday 

STRENGTH
Strict Press
Strict Pull-Ups
4x4

CONDITIONING
"Death By Burpee Box Jumps" (24/20)

Friday 

STRENGTH
4 sets:
Overhead Reverse Lunges x 6 reps
Ring Support hold x 30 sec
Rest 3 min

CONDITIONING
"Snatch Hands"
Tabata Power Snatch (95/65)
Rest 2 min
Tabata Double-Unders

Saturday

TBD

Monday 

STRENGTH
Every 2 min x 8 min:
Bar Hang w/Med Ball x :30
Sprint 100m
Rest

CONDITIONING
"Juice Box"
3 rounds for max reps:
2 min: 250m Row + Max Double-Unders
2 min: Rest
2 min: Max Burpee Box Jumps (24/20)
2 min Rest

Tuesday

STRENGTH I
Pause Back Squat 5x3

STRENGTH II
Deadlift 3x5 (same load)

CONDITIONING  
"Pony"
5 rounds for time:
12 KB Russian Swings (70/53)
6 Ring Dips

Wednesday 

SKILL
KB Snatch

CONDITIONING
"Carnival"
7 rounds of 2 min work/ 2 min rest (28 min):
10 KB Snatches (53/35)
10 Pistols, alternating
10 KB Swings (same load)
Max Double-Unders in remaining time
(Rest 2 min)
*compare to 6/16/16

Thursday 

STRENGTH
4 sets:
Chest-to-Wall Handstand x 50 sec
Chest-to-Bar Inverted Row x 10 reps
Rest 3 min

CONDITIONING
"Ab Hero"
2 sets for max reps:
60 sec Ring Support Knee Raises
60 sec Plank Jacks
60 sec Plate Sit-Ups (45/25)
60 sec Rest

Friday

STRENGTH
Front Squat 4x4

CONDITIONING
"Grace Plus"
For time:
30 (Power) Clean & Jerks (135/95)
30 Bar Facing Burpees

Saturday 

TBD

Monday 

(Closed)

Tuesday 

STRENGTH
7 sets:
Bar Hang w/Med Ball x :30
Rest :30

CONDITIONING
"The Clincher"
For time:
21 Front Squats (135/95)
50 Double-Unders
9 Ring Dips
15 Front Squats
50 Double-Unders
15 Ring Dips
9 Front Squats
50 Double-Unders
21 Ring Dips
*compare to 6/9/16

Wednesday 

STRENGTH
4 sets (@ 50%, 60%, 65%, 70% of max back squat load):
Romanian Deadlift x 4 reps
Chest-to-Wall Handstand hold x 40 sec
Rest 3 min

CONDITIONING  
"7 minute Abs"
2 sets for max reps:
60 sec Toes-to-Bar
60 sec V-Ups
60 sec Med Ball Sit-Ups (20/14)
60 sec Rest

Thursday 

STRENGTH
Strict Press 4x4

CONDITIONING  
"Sjefen"
10 rounds for time:
3 Pendlay Rows (95/65) 
6 Push Press (same load)
9 Air Squats

Friday 

STRENGTH
8 min to find max load complex:
3 Conventional Deadlifts
1 Hang Power Clean
2 Front Squats
*compare to 8/30/16

CONDITIONING
"Troll In The Dungeon"
11 min ladder:
1 Hang Squat Clean (155/105)
10 Double-Unders
2/20, 3/30, 4/40, etc. 

Saturday 

TBD

Monday 

STRENGTH
8 min to find max load complex:
3 Conventional Deadlifts
1 Hang Power Clean
2 Front Squats

CONDITIONING
"Randy/Karen"
With one partner working at a time, complete total reps
(10 min time cap):
"Randy" 75 Power Snatch (75/55)
"Karen" 150 Wall Balls (20/14)
Max Rep Double-unders 

Tuesday 

STRENGTH
Close-Grip Bench Press
Strict Toes-to-Bar
3x5

CONDITIONING
"Floater"
With both partners switching once, for time (4 min time cap):
250m Row
60 Double-Unders

Wednesday 

STRENGTH
Back Squat Jump
5x5 @25%

CONDITIONING
"Banjo Lessons"
7 sets for max reps:
30 sec AMRAP Burpee Box Jumps (24/20)
30 sec Rest
30 sec Farmer hold (choose load)
30 sec Rest

Thursday 

STRENGTH/SKILL
15 min to work on Jumping-Kipping (Pull-Ups, C2Bs, BMUs, or MUs)

CONDITIONING  
"Lights Out"
For time:
400m Run
40 Slam Balls (50/30)
40 Lunges
200m Run
20 Slam Balls
20 Lunges
100m Run
10 Slam Balls
10 Lunges

Friday 

STRENGTH
Strict Press 4x4 @ 80% 

CONDITIONING
"Odds & Evens"
EMOM x 16 min:
Odd min: Row 200M
Even min: 15 Push-Ups 

Saturday 

TBD

Monday 

STRENGTH
Pause Back Squat 5x3

CONDITIONING
"Rise To The Top"
7 min AMRAP:
Burpee Box Jumps (24/20)

Tuesday 

STRENGTH
5 sets:
Front Rack Hold x 1 min
Rest 2 min

CONDITIONING
"Yolo"
3 rounds for time:
400m Run
15 Deadlifts (same load as front rack hold)
9 Handstand Push-Ups

Wednesday 

STRENGTH
3 sets:
Hamstring Curls x 10 reps
Plank Rocks x 10 reps
Rest 2 min

CONDITIONING
"Commence"
(With a partner, complete total reps)
For time:
50-40-30-20-10
Med Ball Squat Jumps (20/14)
Med Ball Sit-Ups

Thursday 

STRENGTH/SKILL
Double-Under technique

CONDITIONING
"Keep Calm"
20 min AMRAP:
15 Double-Unders
10 KB Swings (53/35)
5 Burpees
*compare to 5/25/16

Friday 

CONDITIONING
"Elizabeth"
For time:
21-15-9
Cleans (135/95)
Ring Dips
*compare to 5/27/16

Saturday 

TBD

Monday 

STRENGTH
Back Squat 3x5  @85%

CONDITIONING
"My House"
8 min Ladder:
1 DB Burpee (choose load)
1 DB Hang Squat Clean
2-2, 3-3, etc.  

Tuesday 

SKILL
3 sets: Snatch Power Jerk x 5 reps

CONDITIONING
"Above & Below"
11 min AMRAP:
5 Toes-to-Bar
10 Power Snatches (75/55)
15 Double-Unders
*compare to 5/16/16

Wednesday 

SKILL
Rowing technique

CONDITIONING
"Snake Boots"
5 rounds for time:
300m Row
30 KB Swings
30 Sit-Ups
*compare to 5/19/16

Thursday 

STRENGTH/SKILL
5 sets:
Bar Hang w/Med Ball x :30
Rest :30
Handstand x :30
Rest :30

CONDITIONING
"Timber"
For time:
10-1 Wall Balls (20/14)
100m Run after each set

Friday 

STRENGTH/SKILL
3 Sets:
Snatch Balance (w/2-3 sec pause in OHS) x 5 reps
Ring Support Hold x :20-:30
Superman Hold x :20-:30
Rest 2 min

CONDITIONING
"Isabel"
For time:
30 Snatches (135/95)
*compare to 5/20/16

Saturday 

TBD

Monday 

SKILL
Alternating Split Jerks
Double-Unders

CONDITIONING
"Upgrade"
1 min of work/ 2 min rest x 6 rounds (18 min):
4 Split Jerks, alternating (115/75)
Max Double-Unders

Tuesday

STRENGTH
EMOM x 12 min:
Strict Pull-Ups x 1-2

CONDITIONING
"Falcon 9"
3 rounds for time:
400m Run
9 Box Jumps (24/20)
9 Box Jump Overs
9 Ring Dips
*compare to 5/12/16

Wednesday

STRENGTH I
Front Squat
3x5 @85%

STRENGTH II
Back Squat Jump
3x5 @25%

STRENGTH III
Overhead DB Tricep Extension
3x8 (choose load)

Thursday 

STRENGTH
Close-Grip Bench Press
3x5 @85%

CONDITIONING
"Kinetic"
For time:
1000m Row
50 V-Ups
30 Slam Balls (choose load)

Friday 

CONDITIONING
"Grace"
For time:
30 Clean & Jerks (135/95)
*compare to 5/13/16

SKILL
Coach's choice on rings

Saturday 

TBD

Monday 

STRENGTH
Back Squat
3x5 @85%

CONDITIONING
"The Eye of Fran"
10 min AMRAP:
12 Plate Thrusters (45/25)
8 Toes-to-Bar

Tuesday 

STRENGTH
Strict Press 3x5 @85%

CONDITIONING
"Karannie"
For time:
25-20-15-10-5
Wall Balls (20/14)
Double-Unders
Sit-Ups

Wednesday 

SKILL
Max Height Box Jump

CONDITIONING
"Fight Gone Great"
3 rounds for reps, 1 min at each station:
KB Goblet Lunges (53/35)
KB Swings (same load)
Box Jumps (24/20)
Push-Ups
Cal Row
Rest

Thursday 

MOBILITY
Front Rack

CONDITIONING
"Bear Over The Mountain"
17 min AMRAP:
Power Clean (95/65)
Front Squat
Push Press
Back Squat
Push Press
Bar Facing Burpee
*compare to 5/4/16

Friday 

SKILL
Burgener Warm-Up

MOBILITY
Thoracic Bridges

CONDITIONING
"Randy"
 For time:
75  Power Snatches (75/55)

STRENGTH
3 sets:
Max Bar Hang
Rest

Saturday 

Community Day
TBD

Monday 

STRENGTH
Hang Squat Clean
20 min for technique and work up to heavy double

CONDITIONING
"Operation: Tabata Deficit"
Chest-to-Bar Pull-Ups
Deficit Push-Ups (hands on bumper plates)
Deficit Air Squats (small plates under toes)
*compare to 4/26/16

Tuesday 

STRENGTH
Back Squat 3x5 @85%

CONDITIONING
"Zapdos"
11 min AMRAP:
40 Back Squats (115/75)
30 KB Russian Swings (70/53)
20 Shoulder-to-Overhead 

Wednesday 

STRENGTH
Close-Grip Bench Press
3x5 @85%

CONDITIONING
"Articuno"
4 rounds for time (10 min time cap):
10 DB Snatches, alternating (70/50)
100m Run

Thursday 

STRENGTH
Power Clean
Build to 1 Rep Max

CONDITIONING
"LT"
For time:
7 Power Cleans (185/135)
28 Burpees Over Bar
81 Pull-Ups

Friday 

CONDITIONING
"Nancy"
5 rounds for time:
400m Run
15 Overhead Squats (95/65)
*compare to 4/29/16, 9/25/15

Saturday 

TBD

Monday

CONDITIONING
(Teams of 2, split reps evenly)
"Race Car"
For time:
1000m Row
20 Push-Ups
30 Pull-Ups
40 Wall Balls (20/14)
50 KB Russian Swings (70/53)
40 Wall Balls
30 Pull-Ups
20 Push-Ups
800m Run

Tuesday 

STRENGTH/SKILL
BTN Power Jerk
Build to a heavy triple

CONDITIONING
"Over Under"
Every 2 min x 10 min:
8 Overhead Walking Lunges (95/65)
Max Double-Unders
Rest 1 min

Wednesday 

SKILL
10-15 min to work on kipping:
MUs, BMUs, butterfly, pull-ups, T2B, etc. 

CONDITIONING
"Clean Hands"
For time: 
25 Shoulder Presses (Pick load: Barbell, KBs, or DBs)
25 Burpees
25 Push Presses (same load) 
25 Burpees
25 Push Jerks (same load)
•compare to 4/20/16

Thursday 

STRENGTH/SKILL
Handstand
15 min to accumulate 5 min in handstand hold

CONDITIONING
"Riesling"
9 min Ladder:
1 Toes-To-Bar
1 Box Jump (24/20)
1 Air Squat
2 Toes-To-Bar
2 Box Jumps
2 Air Squats
3-3-3, 4-4-4, 5-5-5, etc. 
*compare to 4/18/16

Friday 

CONDITIONING
"Fran"

For time:
21-15-9
Thrusters (95/65)
Pull-Ups
*compare to 4/8/16

STRENGTH
Every 2 min x 10 min
Deadlift hold x 1 min
Rest 1 min

Saturday 

TBD

Monday 

STRENGTH
5 RM Back Squat
3 RM Front Squat
1 RM Overhead Squat
*compare to 4/11/15

Tuesday 

SKILL
Hang Power Snatch

CONDITIONING
"Kayak"
For time:
10 Hang Power Snatch (95/65)
20 Front Rack Lunges, alternating (same load)
30 Double-Unders
40 Toes-to-Bar
30 Double-Unders
20 Front Rack Lunges, alternating
10 Hang Power Snatch 

Wednesday

STRENGTH
3 RM Sumo Deadlift

CONDITIONING
"The Chef"
5 cycles of 3 min AMRAP, 1 min Rest:
3 Sumo Deadlifts (225/155)
6 Push-Ups
9 Air Squats
*compare to 4/13/16

Thursday

CONDITIONING
"Outcome"
For time:
—800m Run—
4 Rounds:
15 Box Jumps (24/20)
10 Burpees Over Bar
5 Power Cleans (135/95)
—800m Run—
*compare to 4/14/16

Friday

STRENGTH
1 RM Close-Grip Bench Press

CONDITIONING
"Annie"
For time:
50-40-30-20-10
Double-Unders
Sit-Ups
*compare to 4/15/16

Saturday 

TBD

Monday

          (Closed)

Tuesday

SKILL
Hang Power Clean
Push Jerk

CONDITIONING
"Delta Tango"
3 Rounds For Time:
400m Run
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerks
*compare to 4/5/16

Wednesday

STRENGTH
Back Squat
10, 8, 6, 4+

CONDITIONING
"Die Mannschaft"
2 rounds for time:
400m Row
30 Walking Lunges
400m Run
30 Slam Balls

Thursday

STRENGTH
Close-Grip Bench Press
10, 8, 6, 4+
DB Bicep Curls, alternating x 12 after each set
Rest 2 min

CONDITIONING
"Meltdown"
14 min ladder:
1-1, 2-2, 3-3, etc.
Burpees
Wall Balls (20/14)

Friday

SKILL
Clean & Jerk
Snatch

CONDITIONING/STRENGTH
"15.1"
9 min AMRAP:
15 Toes-to-Bar
10 Deadlifts (115/75)
5 Snatches (115/75)
-Keep the clock running until 15:00-
"15.1a"
6 min to find 1RM C&J

Saturday

TBD

 

Monday 

SKILL
Squat Clean
Build to a heavy single

STRENGTH
Every 3 min x 9 min:
5 Squat Cleans (70%)
10 Box Jumps (24/20)
Rest

CONDITIONING
"Push 25"
25 reps for time:
HSPUs, Dips, or Strict Press (choose load)

Tuesday 

STRENGTH
4 sets:
Single-Arm KB Bent Over Row x 6-8/side
Single-Arm KB Floor Press x 6-8/side
GHD extension/ Superman hold x 20-40 sec
Side Plank x 20-40 sec/side

CONDITIONING
"Frexit"
For time:
15-12-9
Pull-Ups
Thrusters (45/35)

Wednesday 

STRENGTH
Romanian Deadlift 5x5
Handstand hold x 30-60 sec after each set
Rest 2 min

CONDITIONING
"Grexit"
For time:
10-8-6-4-2
Push Jerk (70%/60% BW)
Hang Power Clean (same load)

Thursday 

STRENGTH
Overhead Squat
Build to a heavy single

CONDITIONING
"Determinative"
12 min AMRAP:
30 Double-Unders
10 DB snatches, alternating
100m Run
*compare to 3/29/16

Friday 

CONDITIONING
"Angie"
For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Saturday

TBD

Monday 

STRENGTH
Back Squat
10, 8, 6, 4

CONDITIONING
"Left to Ride"
7 min partner AMRAP:
(Partner 1)
15 Pull-ups
15 KB Swings (53/35)
(Partner 2)
Cal Row

Tuesday 

STRENGTH
4 sets:
Handstand hold x 40 seC
GHD Hip Extensions x 20 sec
Farmer hold x 40 sec
Ring support hold x 20 sec
Rest 2 min

CONDITIONING
"Goblet of Fire"
4 Rounds for time:
400m Run
15 Goblet Squats (53/35)
*compare to 3/23/16

Wednesday 

SKILL/STRENGTH
EMOM x 10 min:
Hang Power Snatch + Paused Overhead Squat

CONDITIONING
"Thruster Ladder"
5 min partner AMRAP:
1-1, 2-2, 3-3, 4-4, 5-5, etc. up the ladder for 5 min (95/65). 
(P1) 1 thruster, then (P2) 1 thruster.
(P1) 2 thrusters, then (P2) 2 thrusters.
Each partner holds a bar in the front rack position while the other works. 
At the end of 5 minutes, (P1) 1 minute of max burpees over bar
then (P2) 1 minute of max burpees over bar.

Thursday 

STRENGTH
Strict Press
10, 8, 6, 4

CONDITIONING
"Starbucksu"
5 rounds for time:
40 Double-Unders
20 Sit-Ups
10 Plate Ground-to-Overhead (45/25)

Friday 

CONDITIONING
"Nicole"
20 minutes AMRAP:
Run 400 meters
Max rep Pull-ups
*compare to 4/1/16

Saturday 

TBD

Monday

STRENGTH
Front Squat
10, 8, 6, 4, 4

CONDITIONING
"Death By Thrusters" (95/65)
*Compare to 3/15/16, 12/14/15

Tuesday 

STRENGTH
Push Press
10, 8, 6, 4, 4

CONDITIONING
"Pulse"
3 min AMRAP:
20 Push-Ups
10 Knees-to-Elbows
—
Rest 2 minutes
—
3 min AMRAP:
20 Sit-Ups
10 GHD Back Extensions
—
Rest 2 minutes
—
3 min AMRAP:
20 Double-Unders
10 Burpees

Wednesday 

STRENGTH
Every 3 min x 4 sets (12 min):
60 sec Front Rack Hold (standing)
6 Hanging Hip Touches, alternating
Rest

CONDITIONING
"Kellen"
3 rounds for time:
400m Run
21 Wall Balls (20/14)
12 Box Jumps (24/20)

Thursday 

SKILL
KB Snatch, Pistol

CONDITIONING
"Carnival"
7 rounds of 2 min work/ 2 min rest (28 min):
10 KB Snatches (53/35)
10 Pistols, alternating
10 KB Swings
Max Double-Unders in remaining time
Rest 2 min

Friday 

STRENGTH
4 sets:
GHD Back Extension hold x 20 sec
Hollow hold x 20 sec
Chest-to-Wall Handstand hold x 20 sec
Rest 2 min

CONDITIONING
"Jackie"
For time:
1000m Row
50 Thrusters (45/35)
30 Pull-Ups
*compare to 2/12/16

Saturday 

TBD 

Monday

STRENGTH
Strict Press
10, 8, 6, 4, 4

CONDITIONING
"TKO"
1 round for reps:
60 sec Wall Balls (20/14)
60 sec Muscle Cleans (75/55)
60 sec Box Jumps (24/20)
60 sec Push Press (75/55)
60 sec Cal Row

Rest 2 min, then go through it again and complete those same reps for time

Tuesday 

STRENGTH
Back Squat
10, 8, 6, 4, 4
Superset with 10 Push-Ups

CONDITIONING
"Vitamin R"
For time:
21-15-9
Overhead Squats (95/65)
Pull-Ups

Wednesday 

SKILL
Split Jerks

CONDITIONING
"The Red"
For time:
600m Run
30 Split Jerks, alternating (choose load)
30 Toes-To-Bar
30 Sit-Ups
30 Squats
600m Run

Thursday 

STRENGTH
Strict Pull-Ups
5x2

CONDITIONING
"The Clincher"
For time:
21 Front Squats (135/95)
50 Double-Unders
9 Ring Dips

15 Front Squats
50 Double-Unders
15 Ring Dips

9 Front Squats
50 Double-Unders
21 Ring Dips

Friday 

STRENGTH
3 sets:
GHD Back Extension hold x 20 sec
Bar/Ring hang x 20 sec
Hollow hold x 20 sec
Side Plank x 20 sec/side
Rest 2 min

CONDITIONING
"Diane"
For time:
21-15-9
Deadlifts (225/155)
HSPUs

Saturday 

TBD