Week 1

DAY 1

Athletic
A. 10 Min EMOM, Power Snatch+OHS, 1+1 @70% of Power Snatch 1rm
B. Back Squat, Work up to a Max set of 8 reps
- at least 4 warm up sets leading to 1st max effort attempt
- enforce movement efficiency
- stop when technique breaks down
C. Back Squat, 2 sets x 8 reps @70-75% of B
D. 18 Min AMRAP
8 Power Snatch @95/75#
16 Barbell Overhead Walking Lunge @95/75#
20 Double Unders
 
Fitness
A. Back Squat, Work up to a Max set of 8 reps
- at least 4 warm up sets leading to 1st max effort attempt
- enforce movement efficiency
- stop when technique breaks down
B. 14 Min AMRAP
8 Power Snatch @75/45#
16 Barbell Overhead Walking Lunge @75/45#
20 Double Unders
 
Wellness
A. 5 rounds of Tabata
20 sec Air squats
10 sec Rest
B. 10 Min AMRAP
8 KB/DB Power Snatch @35/20#
8/Arm KB/DB Overhead Lunge @35/20#
20 Jumping Jacks

DAY 2

Athletic
A. Behind the Neck Split Jerk, Work to a Moderate 3 Reps
B. Strict Press, Work up to a Max set of 8 reps
- at least 4 warm up sets leading to 1st max effort attempt
- enforce movement efficiency
- stop when technique breaks down
C. Strict Press, 2 sets x 8 reps @70-75% of B
D.  10 Min Time Cap:
Pull-up
Burpee
+
Max Effort HSPU with remaining time till cap
 
Fitness
A. Strict Press, Work up to a Max set of 8 reps
- at least 4 warm up sets leading to 1st max effort attempt
- enforce movement efficiency
- stop when technique breaks down
B. 10 Min Time Cap:
Pull-up/Banded Pull-Up
Burpee
+
Max Effort Push-up with remaining time till cap
 
Wellness
A. 10 Min Time Cap:
Ring Row/Bent Over DB/KB Row @35/20# Per Hand
Burpee
+
Max Effort Push-up with remaining time till cap

DAY 3

Athletic
Run/Bike/Row 5k TT
+
15 mins of Mobility Work (i.e. yoga, focused stretching, etc.)
 
Fitness
Run/Bike/Row 3k TT
+
15 mins of Mobility Work (i.e. yoga, focused stretching, etc.)
 
Wellness
Run/BIke/Row 1k TT
+
15 mins of Mobility Work (i.e. yoga, focused stretching, etc.)

DAY 4

thletic
A. 10 Min EMOM, Power Clean+Front Squat, 1+1 @70% of Power Clean 1rm
B. Deadlift, Work up to a Max set of 8 reps
- at least 4 warm up sets leading to 1st max effort attempt
- enforce movement efficiency
- stop when technique breaks down
C. Deadlift, 2 sets x 8 reps @70-75% of B
D. 14 Min EMOM
Odd Min - 10x BB Bi Curl @45/30# + 20x GHD Ext.
Even Min - 10x BB Uprite Row @45/30# + 20x GHD Situp
 
Fitness
A. Deadlift, Work up to a Max set of 8 reps
- at least 4 warm up sets leading to 1st max effort attempt
- enforce movement efficiency
- stop when technique breaks down
B. 12 Min EMOM
Odd Min - 10x BB Bi Curl @45/30# + 12-15x GHD Ext
Even Min - 10x BB Uprite Row @45/30# + 12-15x GHD Situp
 
Wellness
A. KB/DB Deadlift, 3 sets x 20 sec AMRAP, 1 min rest
B. 10 Min EMOM
Odd Min - 10x KB/DB Bi Curl* + 12-15x Supermans
Even Min - 10x KB/DB Upright Row* + 12-15x Sit-ups
*choose moderate weight 

DAY 5

5 sets @ moderate effort:
10 Toes to Bar
15 Wall Balls - 20/16# to 10/9ft
20 Box Jumps - 20/14"
1 min b/t sets
+
5 min rest
+
5 sets @ moderate effort:
10 Box Jump Burpees - 24/20"
20 Walking Lunges
50 Double Unders
1 min b/t sets
+
5 min rest
+
5 sets @ moderate effort:
20 KBSW - 50/35#
20 Air Squats
1 min b/t sets
 
Fitness
3 sets @ moderate effort:
8 Toes to Bar/Knees to Elbow
10 Wall Balls - 20/16# to 10/9ft
15 Box Jumps - 20/14"
1 min b/t sets
+
5 min rest
+
3 sets @ moderate effort:
8 Box Jump Burpees - 20/16"
16 Walking Lunges
30 Double Unders
1 min b/t sets
+
5 min rest
+
3 sets @ moderate effort:
15 KBSW @40/20#
15 Air Squats
1 min b/t sets
 
Wellness
Rest Day