Wednesday

coach will warm you up accordingly
A1. 1 Leg Ipsolateral (KB will be in opp. Hand of working leg) KB DL – 6R/L
A2. Side Star Plank - 30 sec R/L
A3. Candlesticks – 6-8 reps
Rest 2 mins b/t sets
+
3 RFT:
35 KBS, heavy (Russian)
3 Strict chin-ups or 9 Ring Rows
25 KBS
2 Strict chin-ups or 7 RR
15 KBS
1 Strict chin-up or 5 RR

Tuesday

coach will warm you up accordingly
A. Snatch-grip RDL 8-10 reps – 3 sec count down; add wt. as skill and proficiency allows
B1. Single-arm 3 point DB row @2020 – 8 R/L
B2. Wall walks – pause inverted at the the top for 5 seconds X3 reps (MOD = box pike)
X 3-4 sets, rest 90 sec b/t
+
8 min AMR
8 BJSD – 24/20″
8 Pushups to squeaky toy
 
Rest 5 minutes
 
8 min AMR
8 Wall balls – 20/10#
8 Ring rows
 

Monday

coach will warm you up accordinglyA. Clean + FS + PP
5,4,3,2. Small building sets.  Full rest at the start of each rep. Rest as needed
~15 min.
+
Every 4 minutes x 4 sets
12 Push press @60% of B of double
24 Double unders
6/4 Strict Chinups
12/10 cal row
Rest in remaining time each set.
*Notes: should take less than 3 min so scale the Dubs / chin-up accordingly.

Sunday

Sunday FUNday:
coach will warm you up accordingly
+
5 sets:
accum 3 min row for meters 
accum 2 min prisoner step-ups (24/20")
accum 1 min hollow hold 
*score is total time. Transitions/rests are where your time is lost. Must row, step up and hold for the alloted time. Grab a stopwatch.

Saturday

Saturday: 
coach will warm you up accordingly
Swolmate sesh!
A1. CGBP @21x1 - 5,4,3. build. rest 30 sec
A2. FFE Lunge step - 10 alt reps, add DB's in suitcase pos. (stand on a pound pad , box or plate)
X 3 rest 30 sec
B1. Lean away Ring Pull-Ups - 4-6 reps https://youtu.be/wtohxjjdQzw . rest 30 sec
B2. Spiderman crawl - 1 GL - https://youtu.be/_K7rv_vFOWM
X 3 rest 30 sec
C1. SL Landmine RDL - 8-10 R/L - https://youtu.be/GFEdRNDY4jI . rest 30 sec 
C2. SB Goodmorning @2020 - 6 reps
X 3 rest 30 sec
+
25 Cal Bike
rest 90 sec
25 Cal Bike

Tuesday

Tuesday:
coach will warm you up accordingly
A1. Sn Grip DL @2020 - 6-8 
A2. Hi Box Jump - 4-6 reps, slight build as you are comfortable
A3. Side Plank - 30 sec R/L (on elbow)
A4. Rope Climb - 1 rep (mod = 3 seated rope climb or rope pull ups)
X 4-5 sets, R.A.N.
+
5 RFT:
6 GL b1A FC (switch at 3 GL) Red/Grn
12 SB jump lunges (fireman position)
6 strict T2B 
12 SB jump squats (fireman pos.1/4 squat then jump as high as possible)

Saturday

Saturday: 
coach will warm you up accordingly
A1. CG Bench Press @21X1 - 6,5,5. slight increase from last week.
rest 30 sec
A2. Explosive Box step-ups 12 alt reps (24/20") get air under those feet!
X3 sets, rest 30 sec
B1. False Grip Ring Pull-up + 5 sec lower down + 5 sec dead hang (MOD is ring row)
rest 30 sec
B2. 1A ring plank 15-20 sec R/L
X3 sets, rest 30 sec 
C1. dual DB SL RDL - 6 R/L, slight increase from last week.
rest 30 sec
C2. banded Goodmorning - 10 reps, use thick green band 
X3 sets, rest 30 sec
+
6 min E2MOM:
every 2 minutes complete 400m run
*rest with remaining time 


Friday

coach will warm you up accordinglyA. Clean complex: 1 seg. clean grip DL + 2 hang clean (power OK) + 3 S2OH
X 5 sets, sm. build. ~15 min
B. BB RFESS - establish an 8RM each leg within 5 sets. This week, try Barbell on your back. Take it from the racks.
~10 min.
+
10 min EMOM:
min 1: 12/10 Cal Row
min 2: 10 Dual KB DL (red/grn)

Wednesday

coach will warm you up accordinglyA. Tng Deficit DL - 5,5,5,5. sm build. (stand on a 3-4" plate)
rest as needed ~15 min
B1. 1A DB Bench @21X2 - 6-8 reps R/L
B2. Hollow Hold - 30-40 sec (add weight if more intensity needed)
X 3 sets, rest 60-90 sec
+
Partner wod
15 min AMR: alternate rounds
8 T2B
6 BBJO 24/20"
4 Thrusters (40/24k)

Monday

coach will warm you up accordinglyA. Dubs practice 8 min:
coach will choose drill for you:
ex. single singles double, banded dubs, 5-10-15-20-15...etc.
+
5 sets:
10 Up-down
Row 250m
15 KBS Russian (Grn/Yel)
Row 250m
15 KBS Russian (Grn/Yel)
10 Up-down
rest 2 min b/t
*Get fast each set for the Rx.  Start by gradually increasing row pace as your strategy for getting faster.  Keep KBS unbroken.

Saturday

coach will warm you up accordinglyA1. CGBP @21X2 - 8,6,6.
rest 30 sec
A2. 10-12 Tall Prisoner Box step-Ups (28/24")
X3 sets, rest 30 sec
B1. Chin hang complex: 5 sec chin over bar hold + 5 seconds lower down + 20-30 sec dead hang (add wt. if more intensity needed)
rest 30 sec
B2. 2 GL DB Bear Crawl
X3 sets, rest 30 sec
C1. Dual DB SL RDL - 8 R/L, slight increase from last week
rest 30 sec
C2. Banded Goodmorning - 10 reps, heavy band.
X3 sets, rest 30 sec
+
Ski 500m
rest 90 sec
Ski 500m

Thursday

coach will warm you up accordingly+
40-45 min move and breathe
Bike 1 min @easy pace
Sorenson - 30 sec
~30 sec rest
Ski 1 min @easy pace
Rower Pikes - 30 sec AMR
~30 sec
Single skip jump ropes - 1 min for reps
Ring Rows - 30 sec AMR
~30 sec rest

Tuesday

Tuesday:
coach will warm you up accordingly
A1. Sn Grip DL @2020 - 6-8 
A2. Hi Box Jump - 4-6 reps, slight build as you are comfortable
A3. Side Plank - 30 sec R/L (on elbow)
A4. Rope Climb - 1 rep (mod = 3 seated rope climb or rope pull ups)
X 4-5 sets, R.A.N.
+
5 RFT:
6 GL b1A FC (switch at 3 GL) Red/Grn
12 SB jump lunges (fireman position)
6 strict T2B 
12 SB jump squats (fireman pos.1/4 squat then jump as high as possible)

Saturday

coach will warm you up accordingly
+
Swolmate Sesh, grab a buddy!
A1. CGBP@ - 8 reps, rest 30 sec
A2. Sled Drag - 1 GL, increase wt each set., rest 30 sec
X3 sets
B1. Wt. Pull-Up - 3-5 reps, rest 30 sec
B2. DB Bear Crawls - 2 GL, heavy, rest 30 sec
X 3 sets
C1. 2 GL "filly lunge" switch at 1 gym length, rest 30 sec
C2. Diamond Push-Ups - 10 reps, rest 30 sec
X 3 sets
+
1 min Bike for Cals
rest 90 sec 
1 min Bike for Cals 
*85-90% effort on bike. 100% will not be repeatable so pace it slightly lower than a sprint, but definitely harder than move and breathe.