Monday 2/22
10 Minute Warm Up
10 Minute Warm Up to 80% on Cleans
E2MOM x10min
2 Squat Cleans
12min AMRAP
20 Power Clean & Jerks
15 Power Snatches
10 Thrusters
TS
(115/95)
Rx
(95/80)
Sc
(80/65)
Accessory (2-3 sets)
12 Ring Face Pulls
6ea Opposite Hand/Foot Lift Plank
Tuesday 2/23
10 Minute Warm Up
35 Minute Time Cap
1 Rope Climb
5 Toes 2 Bar
10 SA DB Clean and Jerk (50/35)
2 Rope Climb
10 Toes 2 Bar
20 SA DB Clean and Jerk
3 Rope Climb
15 Toes 2 Bar
30 SA DB Clean and Jerk
4 Rope Climb
20 Toes 2 Bar
40 SA DB Clean and Jerk
5 Rope Climb
25 Toes 2 Bar
50 SA DB Clean and Jerk
4 Rope Climb
20 Toes 2 Bar
40 SA DB Clean and Jerk
3 Rope Climb
15 Toes 2 Bar
30 SA DB Clean and Jerk
2 Rope Climb
10 Toes 2 Bar
20 SA DB Clean and Jerk
1 Rope Climb
5 Toes 2 Bar
10 SA DB Clean and Jerk
5 Minute Cooldown
Recovery 2-3 Sets
Banded Lat Stretch x10ea
Prone Press Ups x10
Wednesday 2/24
10 Minute Warm Up
10 Minute Warm Up to 60% on Sumo Deadlifts
E90sec x9min
8 Sumo Deadlifts
4 Rounds for time (14min Cap)
400m Run
20 Wall Ball OH Walking Lunges
10 Wall Balls
TS & Rx
(20/14)
Sc
(14/10)
Accessory (2-3 sets)
QHF Stretch x30sec each side
Childs Pose x30sec each side
Thursday 2/25
10 Minute Warm Up
Partner Bike Sprints
6 Rounds (16min Cap)
15/12 Cal Assault Bike
*1 Partner Rests while other partner sprints*
6min AMRAP
250m Row
10 HSPU (Feet elevated pike, pike, regular, or hands elevated)
2min Rest
6min AMRAP
50 DUB’s (50 SU)
15 American KB Swings (70/50) (50/35) (35/25)
Friday 2/26
10 Minute Warm Up
10 Minute Warm Up to 65% on Back Squats
Alt E90sec x15min
1) 5 Paused Back Squats (4sec)
2) 3-5 RMU/BMU
-OR-
5 Pull Ups (or ecc)
-OR-
6 Under BB Ecc Pull Ups
*NO BANDS*
AMRAP (7min Cap)
20 SA DB Thrusters
10 C2B Pull Ups (Pull Ups/ Ring Rows)
Accessory (2-3 sets)
-Nordic Curls x5
-Pallof Press x10ea
Saturday 2/27
10 Minute Warm Up
Alt EMOM x10min
1) 30sec Hollow Body Hold
2) 15 V- Ups (can scale down to 10 V-ups, 15 knee tucks, or 15 sit ups)
Open “17.1”
For time (20min Cap)
10-20-30-40-50
Alt DB Snatches
*15 Burpee Box Jump Overs after every round*
(burpees must be facing the box)
TS
(70/50)
Rx
(50/35)
Sc
(35/25)
Accessory (2-3 sets)
Prone Press Ups x10
Banded Chest Stretch x30sec each
Peak Conditioning
Monday 2/22
10 Minute Warm Up
Every 2 minutes for 12 minutes
6-8 strict pull ups
8 tricep dips on rings/box
5 rounds 20 min
every 4 minutes: 200m run
10 double DB squats
10 DB thrusters
10 DB push presses
Wednesday 2/24
10 Minute Warm Up
Every 3MOM for 12 minutes
12 double KB deadlift
15 KB swings
2 rounds
100 dubs
75 American KB swings
50 wall balls
25 burpees
Strength
Monday/Tuesday
BB Warm-up
5 Clean Pull
4 Power Clean
3 Front Squats
2 Tall Clean
1 Clean
10 Minutes to warm-up to 84% on Clean
-then
Every 2.5 Minutes for 15 Minutes
Cleans
84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1
10 Minutes to warm-up to 60% on Strict Press
-then
Every 3 Minutes for 15 Minutes
1) Strict Press
80%x2, 87.5%x1, 95%x1, 102.5%x1
2) Chin-ups x2
Wednesday/Thursday
BB Warm-up
5 Strict Press in Split
4 Power Jerk
3 Drop to Split
2 Tall Jerk
1 Jerk
10 Minutes to warm-up to 84% on Jerk
-then
Every 2.5 Minutes for 15 Minutes
Jerk
84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1
10 Minutes to warm-up to 80% on Sumo DL
-then
Every 3 Minutes for 15 Minutes
1) Sumo DL
80%x2, 87.5%x1, 95%x1, 102.5%x1
2) FFE Reverse Lunge x10
Friday/Saturday
BB Warm-up
5 Power Clean + Strict Press
4 Front Squat + Push Press
3 Tall Clean + Power Jerk
2 Clean + Split Jerk
10 Minutes to warm-up to 84% on Clean and Jerk
-then
Every 2.5 Minutes for 15 Minutes
Clean and Jerk
84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1
10 Minutes to warm-up to 80% on
-then
Every 3 Minutes for 15 Minutes
1) Push Press
80%x2, 87.5%x1, 95%x1, 102.5%x1
2) Bent Over BB Row x5 (build to a heavy 5)