Warm up

10 burpees emom for 10(15 first minute)


A)10 min of parallete handstand practice(no matter how bad you are!).    A.1) max front squats 225/155 in 3 min

B) :30 sec L sit+15 unbroken ttb+max strict pull-ups rest 3 min x 3 rounds.      B.1) 50 sdhp 115/75

C) 50 GHR for time.                                      C.1) 75 push press 75/55+25 strict press 75/55

D) class

E) 10 leg less rope climbs


Warm up Row 2500m add in three 150 m sprints

A) 3 rounds.                
15 muscle ups                                                    15 thrusters 135/95

B) 3×10 press(all heavy)

C) 3×10 bent over row(all heavy)

D) 6×400 m run                           (every other 400 m with a 35/25 KB)

E) do class at some point


Back at it!!!

For the competitor there is a ton of loading. If you are following this just to get extra work I would NOT do the competitor deadlift metcon. Sub it out for class. 

If you are a competitor; do this program as written. Add class if you want… If you do that; remove 7 mile assault.

Warm up

Run 400 m+25 HE+3 min of mobilityx 3 rnds

8 x :20 on /:40 off free standing hs 

A) 3 rounds 50 wb 30/20+25 ctb

A.1) 5 min to find 2 rm max btk hang snatch

B) 10 min emom 1 btk hang snatch

C) 1 min on 1 min off x 5 rounds

10 deadlifts 315/225+10 box jumps 30/24

Add 1 rep to each every round

D) 7 mile assault bike. Add in 3x:30 sprin…

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Work in class at some point. Preferably after all of this. Sub out class skill for building to a heavy snatch pull… Elbows high and outside and driving hard with the legs.

Warm Up

4 rounds 

1 mile chill assault bike

60′ bear crawl

10 cal SPRINT row

A) Synchronized AMANDA

One athlete will perform AMANDA in its traditional order

One athlete will perform AMANDA in the opposite order

Each rep must be synchronized

Athlete one performs first MU while Athlete two performs first snatch

Both must hit ext/lockout at the same time or rep does not count

B) Open Workout 14.4

C) 4 rounds NFT

5 back squats+10 deadlifts+15 box…

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Today is the last day I, Ben, will be around until next Wednesday when we get back from Miami. If you need something let me know. Otherwise see you in a week.

It’s on you guys to make sure your at the gym at least three days a week. Schedule it ahead of time and remember the sacrifice will be worth it.

Warm up

1 mile run+2 mile assault bike+1 mile run(this may be better with a partner)


A)btk hang power clean+btk hang squat clean 

1-1-1-1-1-1-1-1-1(just find a 1 rm. no starfishing)

B) 3 rope climbs+30 box jumps+30 kbs 53/35+100 dubs then 2-20-20-100, 1-10-10-100

C) class. This is actually the metcon with the highest priority. If you are in a crunch for tim…

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