Saturday 02.01.20

Deload Week

Deep End
Teams of 3
3 Rounds: (30 min cap)
60/45 Calorie Row
60 Dumbbell Deadlifts (50’s/35’s)
60 Burpee Over Partner in Front Plank
60 Dumbbell Push Jerks (50’s/35’s)

Only one head of dumbbell touches ground in deadlifts

Friday 01.31.20

Deload Week

Snatch Balance Complex (On the 0:00)
On the 1:30 x 4 Sets:
1 Snatch Balance
1 Pausing Overhead Squat

Snatch Complex (On the 6:00)
On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set 1: 50% of 1RM Snatch
Set 2: 54% of 1RM Snatch
Set 3: 58% of 1RM Snatch
Set 4 – 62% of 1RM Snatch
Sets 5-7: 65-70% of 1RM Snatch

Paw Patrol
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (155/105)

Thursday 01.30.20

Deload Week

Active Recovery
5 Rounds: (20 minutes)
Minute 1: Calorie Bike
Minute 2: Front Plank
Minute 3: Box Step-ups (24/20)
Minute 4: Wall Walks

Sim Recovery
20-25 Minutes:
Continuous Effort Recovery Swim

The goal of this swimming session is to move at a slow and steady pace for as much of the 20-25 minutes as possible
Find a speed that you can move at continuously for this duration

Wednesday 01.29.20

Deload Week

Body Armor
3 Rounds:
8 Barbell Romanian Deadlifts
30% Max Strict Handstand Pushups
20 GHD Sit-ups
30% Max Strict Handstand Pushups

Buckle-up
Teams of 2
50-40-30-20-10
Calorie Row
Russian Kettlebell Swing (55/35)
Push-ups

Tuesday 01.28.20

Deload Week

Speed Limit
AMRAP 15:
Buy-In: 115/85 Calorie Bike

Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

Skill Conditioning
For Time
800 Meter Run
4 Rope Climbs
600 Meter Run
3 Rope Climbs
400 Meter Run
2 Rope Climbs
200 Meter Run
1 Rope Climb

After Each Run:
1 Legless Rope Climb +3 Rope Climbs
1 Legless Rope Climb +2 Rope Climbs
1 Legless Rope Climb +1 Rope Climbs
1 Legless Rope Climb

Monday 01.27.20

Deload Week

Clean and Jerk Complex
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster

Set 1: 50% of 1RM Clean and Jerk
Set 2: 55% of 1RM Clean and Jerk
Set 3: 60% of 1RM Clean and Jerk
Set 4: 65% of 1RM Clean and Jerk
Sets 5-7: 70% of 1RM Clean and Jerk

Rack City
5 Rounds:
10 Dumbbell Hang Clean and Jerk (70/50)
30 Air Squats

Alternate dumbbell every 5 reps

Odd-Object Conditioning
Teams of 2
5 Rounds Each:
15/12 Calorie Row
10 Alternating Pistols
5 Sandbag Over Shoulder (150/100)

Saturday 01.25.20

Hang Power Snatch Technique
5 Sets:
3 Hang Muscle Snatches
2 Pausing Snatch Grip Push Jerks

Technique Loads:
Set 1: 30% of 1RM Snatch
Set 2: 35%
Sets 3-5: 40%

Hang Power Snatch
On the 1:30 x 5 Sets:
30% Max Ring Muscle-ups
3-3-2-2-1 Hang Power Snatches

Start between 60-65% of your estimated 1RM Snatch for the sets of 3 and steadily build to a heavy single
The aim for your heavy single is to approach the area of 75-85%, all based on feel

Group Hug
Teams of 3 (1:2)
AMRAP 30:
7/5 Calorie Bike
5 Toes to Bar
Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 7 reps at (115/85)
Weight 2: 6 reps at (135/95)
Weight 3: 5 reps at (155/105)
Weight 4: 4 reps at (165/115)
Weight 5: 3 reps at (185/135)

Gymnastics Conditioning
Ascending Ladder for 7 Minutes:
1 Parallette Handstand Push-ups (14″/8″)
10 GHD Sit-ups
2 Parallette Handstand Push-ups (14″/8″)
10 GHD Sit-ups
3 Parallette Handstand Push-ups (14″/8″)
10 GHD Sit-ups
…
Increase by (1) Rep Until Finish

Friday 01.24.20

Primer
3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Squat

Front Squats
On the 0:. 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%

Following Final Set, Until the 15 Minute Mark:
Build to a Heavy Single for the Day

Body Armor
3 Giant Sets:
50′ Single Arm Overhead Dumbbell Walking Lunge (Left)
50′ Single Arm Overhead Dumbbell Walking Lunge (Right)
50′ Broad Jumps

Rest 1:30 Between Sets

Crash Test
For Time:
1,500 Meter Row
30 Deadlifts (315/220)
45 Bar Facing Burpees

Run Conditioning
1,000 Meter Run
800 Meter Run
600 Meter Run
400 Meter Run
200 Meter Run

Rest 1 Minute After Each Set

Thursday 01.23.20

Active Recovery
5-4-3-2-1:
Minute Bike
Minute Row

Swim Conditioning
2 x 800 Meter Continuous Swim*

Rest 3 Minutes Between Efforts

*800 Meters = 4 Sets: 100 Meters Easy + 100 Meters Moderate

Wednesday 01.22.20

Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Overhead Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Overhead Split Stance Iso Hold (Right)

Push Press
10RM
Re-testing our 10RM Push Press from 12.3.19

Miami Mash-up
5 Rounds:
10 Hang Power Cleans (185/135)
10 Strict Handstand Push-ups
Directly into..

3 Rounds:
10 Front Squats (185/135)
10 Ring Muscle-ups
Directly into..

30 Push Jerks (185/135)

Body Armor
3 Giant Sets:
50′ Dumbbell Bear Crawl (50’s/35’s)
50′ Reverse Dumbbell Bear Crawl (50’s/35’s)

Rest 1:30 Between Sets