Daily Workout

Strength Sumo Deadlift: 1RM. Rest 3-4:00. – Take 8-10 sets and work up to a 1RM. – Beginners: 5 x 5. Adding weight if form permits. – We performed this on Month 1/Week 3 for a “heavy 1” so compare to previous results. This is a benchmark and will be repeated in 16...

Strength 1) Power Snatch: 8 x 2 @70-75% for all sets. Rest 90s. 2) Speed Back Squat: 5 x 5 @60%. Rest 90s. 3) RDLs: 4 x 8, adding weight each set. Rest 90s. 4a) Reverse DB Lunges: 3 x 8 ea. Rest 60s. 4b) Banded Ab Pulldowns: 3 x 20-25. Rest 60s. 5) Glute March: Max...

Conditioning Teams of 3: 30:00 Max Meters on the Rower *Split work however needed. *Score = total meters

Strength Floor Press: Work up a 1RM. Rest 2:00 Beginner: Heavy set of 5. *Compare to close grip bench press max from month 1 as these numbers should be close. If the numbers from close grip bench press max are lower, then your athletes need to reinforce proper leg...

Conditioning Every 5:00 x 5 Sets: 100 Meter Sledpush (empty) 10 C2B Pull-ups 10 Hang Power Cleans (135, 95) 10 S20H (135, 95) L3: (Regular Pull-ups) (115, 75) L2: (Band Assisted Pull-ups) (95, 65) L1: (Ring Rows) (35, 25 Russian Swing for HPC) (65, 35) *Alternate...

Strength Zercher Box Squat: 1RM. Rest 2:00 – Take 6-8 sets and build to a 1RM. – Use a 13-15″” Box – Same technique as speed box squats, but does not need to be wide stance Beg: Front Squat: 5 x 5. *Compare to Block 3/Week 1 Conditioning “Double Jump” 5 RFT: 50 Double...

Strength 1) Speed Deadlift against a band: 10 x 2 @55%, every 60s. 2) Seated Box Jumps: 4 x 3. Rest 60s. Conditioning “Rowing Grace” 3 RFT: 500 Meter Row 10 Clean and Jerks (135, 95) L3: (115, 75) L2: (95, 65) L1: (75, 55) 12:00 Cap Beginner Option: 3 RFT: Row 500m 15...

GPP, with a partner: 10:00 of Max Distance Farmer Carry, AHAP. *One person works. Rest athlete will complete 1 TGU on each arm with a weight of their choice. Conditioning EMOM 20: Minute 1: 15 Barbell Rows (115, 75) Minute 2: 15/12 T2B Minute 3: 10 Alternating...

Strength Weighted Close Grip Chin-up: 5-4-3-2-1. These can be done with weight, bodyweight, or partner assisted. Whichever option you choose sets should challenging so whatever you have to do to make each set progressively harder do so. Rest 90s-2:00 between sets....

Conditioning “Michael” 3 RFT: Run 800 Meters 50 Back Extensions (or supermans) 50 Abmat Sit-ups 25:00 Cap L2: (Run 600m) (30 Reps per movement) L1: (Run 400-600m) (25 Reps per movement) Finisher 1a) Single Leg RDLs: 3 x 10 ea. Rest 60s. 1b) KB or DB Split Squat: 3 x...

Strength 1) Speed Deadlift Touch N Go: 6 x 3 @75%. Rest 2:00. – Take 3-4 sets and build to 75% by perform sets of 3. 2) Seated Box Jumps: 5 x 4. Rest 60s. – Use the same height you used last week. Metcon “Tunnel Vision” 4 RFT: 21 Wallballs (20, 14) 15 Lateral Burpees...

Strength Mixed Skill Work 5 Sets of: 1a) Overhead Squat 1b) Ring or Bar Muscle-ups *Perform 4-5 OHS not going higher than 60% of 1RM. Ring or Bar MU either as a skill or accumulating volume. These can be done strict if needed. If performing for volume perform 1-3...