Warm-up:
Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Weightlifting/Monostructural/Gymnastic:
MetCon:
AMRAP 10:
2 Deadlift (90% of 1RM)
200m Run
10-30 Air Squat
Post total number of rounds to comments:
Cool-down:
10 minute Easy Run
Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
MetCon:
3 RFT:
400m Run
25 Air Squat
Post time comments:
Cool-down:
10 minute Easy Run
Warm-up:
MetCon:
Warm-up to 81% of Max HR – Recover to 67% HR
AMRAP 20:
200m Run
5 Pullup
10 Pushup
15 Air Squat
Recover to 67% of HR
Cool down to 81% of Max HR – Recover to 67% HR
Post Total number of rounds to comments:
Warm-up:
MetCon:
AMRAP 20:
5 Pullup
10 Pushup
15 Air Squat
200m Run
(Recover to 67% HR after each round)
Post total number of rounds and time per round to comments:
Warm-up:
MetCon:
3 RFT:
400m Run
2xBodyweight Complex (5 Pullup, 10 Pushup, 15 Air Squat)
Post time to comments:
Pull Exercise: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Barbell Row:
Clean High Pull:
Clean Pull:
Deadlift:
Deficit Deadlift:
Hang Clean High Pull:
Hang Clean Pull:
Hang Snatch High Pull:
Hang Snatch Pull:
Good Morning:
Pendlay Row:
Rack Pull:
Romanian Deadlift:
Snatch-Grip Stiff-Legged Deadlift:
Snatch High Pull:
Snatch Pull:
Speed Pull:
Stiff-Legged Deadlift:
Weighted Pullup/Chinup:
Yates Row:
MetCon:
“The Chief”
AMRAP 3:
3 Power Cleans (135/95#)
6 Pushups
9 Air Squats
Rest 1:00 minute. Repeat for a total of 5 cycles.
Post rounds completed for each cycle:
WEEK 5: Day: 3
ME Upper:
1. Bench Press (Bands down): Find 1-3RM (#)
Accessory:
2. Press Exercise
3. Back Exercise
MetCon:
AMRAP 10:
3 Push Press 115/85#
6 Pullups
9 Air Squats
Post total number of rounds to comments:
Assistance:
4. Triceps Exercise
5. Biceps Exercise
WEEK 4: Day: 1
ME Upper Body:
Seated Press: Find 1RM
Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)
Choose one of the Following Options:
Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)
or:
MetCon:
AMRAP 10:
3 Power Cleans 115/85#
6 Pushups
9 Air Squats
Post total number of rounds to comments:
Assistance:
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)
See EXERCISE PAGE for list of Exercises.
WEEK 2: Day: 5
DE Upper Body:
Paused Speed Bench: 8×3 @ 55% of 1RM (#)
Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)
Choose one of the Following Options:
Assistance:
Chest Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)
or:
MetCon:
For time:
Pullups (21-15-9)
Pushups (42-30-18)
Air Squats (42-30-18)
Double Unders (42-30-18)
Post time to comments:
Assistance:
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)
See EXERCISE PAGE for list of Exercises.
WEEK 3: Day: 5
DE Upper Body:
Speed Press: 9×3 (#)
Accessory:
Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Choose one of the Following Options:
Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)
or:
MetCon:
AMRAP 12:
5 Clean and Jerks 115/85#
2 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Air Squats)
Post total number of rounds to comments:
Assistance:
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)
See EXERCISE PAGE for list of Assistance Exercises.
