Thursday 280219

4 Rounds for Quality:

500m Row OR .7mi Assault Bike

1:00 Rest

0:30-1:00 Front Plank

1:00 Rest

10 Standing Banded Rotations/side

1:00 Rest


EMOM 12, alternating:

a) 0:45 Row @ 6

b) Kettlebell Flow, left

c) Kettlebell Flow, right

d) 50' Death March


Extra Work: Push Press

5-5-5-5-5

Athletes build over the first three sets to a weight which is challenging but submaximal, leaving one good rep in the tank. Use 90-95% of that set for the remaining two sets.

Wednesday 270219

Dumbbell Bench Press

10-10-10-10-10

Athletes build over the first three sets to a weight which is challenging but submaximal, leaving 1-2 good reps in the tank. Use 90-95% of that weight for the remaining two sets.


3 Rounds For Time:

500m/450m Row

20/15 Pushups

20 Kettlebell Swings, 24kg/16kg

TIMECAP: 18:00

GEAR: 2.5


Extra Work: Row

30:00 @ 6

Easy pace, focus on consistent stroke rate and 500m split.

Monday 250219

Power Snatch

10x2 on 1:30

Athletes with an established 1RM should begin with ~70%. They should build by feel, but their task is to make 10 crisp, solid sets, not to hit a max


AMRAP 15:

10 Single Arm Kettlebell Waiter Squats, 24kg/16kg, left

10 Single Arm Kettlebell Waiter Squats, 24kg/16kg, right

20 Burpee Box Jump Overs, 30"/24"

30 Kettlebell Sumo Deadlift High Pulls, 24kg/16kg

GEAR: 3


Extra Work: Death March

40-40-40, 2x40

40 = 20/leg. Athletes build over the first three sets to a challenging weight, but one which they can perform unbroken. Repeat that weight for the remaining two sets.

Wednesday 200219

15:00 Volume Accumulation:

1-5 Ring Muscle-Ups

20'-60' Handstand Walk

0:10-0:30 Single Arm Plank/side


3 Rounds For Time:

15 Power Snatch, 75#/55#

15 Wall Ball, 20# to 10'/14# to 9'

15 Burpees Over The Bar (Lateral)

TIMECAP: 8:00

GEAR: 3


Extra Work: Push Press

5-5-5, 2x5

Notes Athletes build over the first three sets to a weight which is challenging but manageable, leaving two good reps in the tank. Repeat for two more sets.