Friday April 12, 2019


Skill: 10 minutes

Underhand Inverted row

(Works core/upper back/shoulders/arms)

5 sec hold at the top+10/6 

For added challenge place feet on a box.



25 minute cap

3 minutes max leg raise over dumbbell(not scored)

3 minutes max dumbbell plank pull through(not scored)

Directly into:

5 rounds

200 m Db carry 50/35

20 step back lunges 50/35


Alternating Db power clean 50/35*

Both heads of the dumbbell must touch floor on every rep. First round is 200m, 20 lunges, 10 alternating Db power clean. Next round is 200m, lunges, a…

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Thursday April 11, 2019


Skill: 10 minutes of practice 

Russian box dips

10 sec hold+10/6 unbroken reps

Max sets


10 down to 1

Front Squat 165/115

4 box jumps 24/20

2 pike push ups


16 min AMRAP 

4, 8, 12, 16…

Medball ground to ovhd 

Medball front squat 

Alternating shoulder taps from plank 

IMRecoveryRead More


This is just good fitness… but if you are competing in any capacity in June you should definitely hit this.

Keep in mind contrast training. That is to say, the further you are from competition the less like the competition your training looks. This is good for both injury prevention, mental strength, and peak performance. But now we are getting close so time to get after it.

warm up:

run 1200 m

3 wall walks(slow and controlled)


A. 40 minutes

0-11 minutes

3 Mile Assault bike + max legless rope climbs

11-25 minutes

3k row + max alt Db Snatch 100/70***

25-40 minutes

3 mile assault bike+max sets of 5 deadlifts 365/245

B.  IM6…

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Wednesday April 10, 2019


Split Jerk

24 minutes (finish each one as fast as possible and rest for the remainder of time)
0-8 minutes
20 power snatches 135/95
35 toes to bar
20 Russian twists 20/14

8-16 min
20 Clean and jerks 135/95
35 toes to bar
20 Russian twists 20/14

20 thrusters 135/95
35 toes to bar
20 Russian twists 20/14

20 min AMRAP*
16 short box jumps(lateral for a challenge )
12 mountain climbers
8 ring rows

*partner if you like. Switch every full round. While resting sit on the Assault bike
If solo, just keep working.