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Day 1
Strength A: Log Press - Work up to a new 1RM Strength B: Weighted Pull-ups - 5x5 (1 Weight Across) Accessory: Seated DB Press (a)/DB Pull-overs (b) - 3x8 Conditioning: Alt. EMOM for 10 Mins - Hang Power Cleans/TTB ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins* Day 2 Strength A: Front Squat - 8x3 (Progressive) Strength B: Work up to a new 1RM Accessory: BB Split Squats (a)/Glute/ham bridges 4x15 Conditioning: 5 Bear Crawls/10 TGUs/20 GHD Sit-ups x3 ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength A: Axle Press - 8x3 (Progressive) Strength B: Pendlay Rows - 5x5 (Progressive) Accessory: Ring Push-ups (a)/Rope Climbs (b) - 4xMR/4x4 Conditioning: 200m Run/8 Strict Pull-ups/4 Tire Flips/8 Strict TTB/4 Burpee Box Jumps x5 ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins* Day 5 Strength A: Hang Power Clean - Work up to a new 1RM Strength B: Sled Drags - 3x200ft Accessory: Sandbag Carry - 3x Max Distance Conditioning: 1 Mile Medball Run ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work
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Day 1
Strength: Strict Press - Work up to a new 1RM Accessory: Strict CTB Pull-ups x25 Conditioning: AMRAP 15 - 300m Run/4 Handstands/8 TTB Skill: Dips/Ring Dips or Bar muscle-up progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 2 Strength: Front Squat - 8x3 (Progressive) Accessory: Overhead Split Squat - 3x15 (1 Weight Across) Conditioning: Alt. EMOM for 10 Mins - Hang Power Cleans/Burpees over bar Skill: Double-unders - MR in 4 Mins ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength: Bench Press - 8x3 (Progressive) Accessory: HSPUs - 5-4-3-2-1 Conditioning: AMRAP 15 - 8 Box jumps/8 Strict pull-ups/20 Double-unders Skill: Dips/Ring Dips or Bar muscle-up progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 5 Strength: High Bar Back Squat - Work up to a new 1RM Accessory: Overhead Split Squat - 3x15 (1 Weight Across) Conditioning: 3 RFT 300m Run/15 Power Snatches/30 Wallballs Skill: Double-unders - MR in 4 Mins ST - *20 Mins*, AC - *15 Mins*, CO - *15 Mins*, SK - *N/A* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work Day 1
Strength: Strict Press - 7x2 (Progressive) Accessory: Chest-to-ring Pull-ups x40 Conditioning: AMRAP 15 - 9 TTB/3 Wall Walks/200m Run Skill: Bar muscle up progressions or Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 2 Strength: Hang Power Clean - Work up to a heavy single Accessory: Front Squat - 8x3 (1 Weight Across) Conditioning: 2 Minute Max Calorie Row - x3 (1:30 rest between) Skill: Pistol Progressions - 3x8 ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength: Strict HSPUs - 8x3 Accessory: Push-press - 5-4-3-2-1 (Progressive) Conditioning: AMRAP 15 - 8 Burpees/8 Strict Ring pull-ups/20 Double-unders Skill: Bar muscle-up Progressions or Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 5 Strength: Power Clean - Work up to a heavy single Accessory: High Bar Back Squat - 7x2 (Progressive) Conditioning: 350m Row - x6 (1:00 rest between) Skill: Pistol Progressions - 3x8 ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, SK - *N/A* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work Day 1
Strength A: Log Press - 7x3 (1 Weight Across) Strength B: Weighted Pull-ups - 5x5 (1 Weight Across) Accessory: Seated DB Press (a)/DB Pull-overs (b) - 5x5 Conditioning: Alt. EMOM for 10 Mins - Hang Power Cleans/TTB ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins* Day 2 Strength A: Front Squat - 5x5 (Progressive) Strength B: Trap Bar Deadlift - 7x3 (1 Weight Across) Accessory: BB Split Squats (a)/Glute/ham bridges 3x15 Conditioning: 5 Bear Crawls/10 TGUs/20 GHD Sit-ups x3 ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength A: Axle Press - 5x5 (Progressive) Strength B: Pendlay Rows - 5x5 (Progressive) Accessory: Ring Push-ups (a)/Rope Climbs (b) - 3xMR/3x4 Conditioning: 200m Run/8 Strict Pull-ups/4 Tire Flips/8 Strict TTB/4 Burpee Box Jumps x5 ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins* Day 5 Strength A: Hang Power Clean - Work up to a heavy double Strength B: Sled Drags - 3x150ft Accessory: Sandbag Carry - 4x Max Distance Conditioning: 1 Mile Medball Run ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work Day 1
Strength: Strict Press - 7x3 (1 Weight Across) Accessory: Strict CTB Pull-ups - x20 Conditioning: 3 RFT - 6 Wall walks/30 KTEs/30 Double-unders Skill: Dips/Ring Dips or Bar muscle-up progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 2 Strength: Front Squat - 5x5 (Progressive) Accessory: Overhead Split Squat - 3x15 (1 Weight Across) Conditioning: AMRAP 10 - 5 Power Cleans/15 Wallballs Skill: Double-unders - MR in 4 Mins ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength: Bench Press - 5x5 (Progressive) Accessory: HSPUs - 5-4-3-2-1 Conditioning: 5 RFT - 200m Run/15 Push-presses/7 CTB Pull-ups Skill: Dips/Ring Dips or Bar muscle-up progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 5 Strength: High Bar Back Squat - 7x3 (1 Weight Across) Accessory: Overhead Split Squat - 3x15 (1 Weight Across) Conditioning: For time - 600m Run/40 KB Swings/30 TTB/20 Burpee-box jumps/5 Rope climbs Skill: Double-unders - MR in 4 Mins ST - *20 Mins*, AC - *15 Mins*, CO - *15 Mins*, SK - *N/A* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work Day 1
Strength: Strict Press - 6x4 (Progressive) Accessory: Chest-to-ring Pull-ups - x30 Conditioning: 3 RFT - 40 double-unders/30 KTEs/20 Ring-dips/600m Run Skill: Bar muscle up progressions or Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 2 Strength: Hang Power Clean - Work up to a heavy double Accessory: Front Squat - 5x5 (1 Weight Across) Conditioning: 2 Minute Max Calorie Row - x3 (Rest 1:45 between) Skill: Pistol Progressions - 3x8 ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength: Strict HSPUs - 5x5 Accessory: Push-press - 5-4-3-2-1 (Progressive) Conditioning: Alt. EMOM for 15 mins - (a) CTB Pull-ups/(b) Burpee-box jumps/(c) Push-ups Skill: Bar muscle-up Progressions or Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 5 Strength: Power Clean - Work up to a heavy double Accessory: High Bar Back Squat - 6x4 (Progressive) Conditioning: 350m Row - x6 (Rest 1:15 between) Skill: Pistol Progressions - 3x8 ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, SK - *N/A* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work Day 1
Strength A: Log Press - 5x5 (1 Weight Across) Strength B: Weighted Pull-ups - 5x5 (1 Weight Across) Accessory: Seated DB Press (a)/DB Pull-overs (b) - 3x8 Conditioning: Alt. EMOM for 10 Mins - Hang Power Cleans/TTB ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins* Day 2 Strength A: Front Squat - 3x8 (Progressive) Strength B: Trap Bar Deadlift - 5x5 (1 Weight Across) Accessory: BB Split Squats (a)/Glute/ham bridges 2x15 Conditioning: 5 Bear Crawls/10 TGUs/20 GHD Sit-ups x3 ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength A: Axle Press - 3x8 (Progressive) Strength B: Pendlay Rows - 3x8 (Progressive) Accessory: Ring Push-ups (a)/Rope Climbs (b) - 2xMR/2x4 Conditioning: 200m Run/8 Strict Pull-ups/4 Tire Flips/8 Strict TTB/4 Burpee Box Jumps x5 ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins* Day 5 Strength A: Hang Power Clean - Work up to a heavy triple Strength B: Sled Drags - 3x100ft Accessory: Sandbag Carry - 3x Max Distance Conditioning: 1 Mile Medball Run ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work Day 1
Strength: Strict Press - 5x5 (1 Weight Across) Accessory: Strict CTB Pull-ups - 3xMR (Minimum 15) Conditioning: AMRAP 15 - 350m Run/4 Handstands/8 TTB Skill: Dips/Ring Dips or Bar muscle-up progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 2 Strength: Front Squat - 3x8 (Progressive) Accessory: Overhead Split Squat - 3x15 (1 Weight Across) Conditioning: Alt. EMOM for 10 Mins - Hang Power Cleans/Burpees over bar Skill: Double-unders - MR in 4 Mins ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength: Bench Press - 3x8 (Progressive) Accessory: HSPUs - 5-4-3-2-1 Conditioning: AMRAP 15 - 8 Box jumps/8 Strict pull-ups/20 Double-unders Skill: Dips/Ring Dips or Bar muscle-up progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 5 Strength: High Bar Back Squat - 5x5 (1 Weight Across) Accessory: Overhead Split Squat - 3x15 (1 Weight Across) Conditioning: 3 RFT 350m Run/15 Power Snatches/30 Wallballs Skill: Double-unders - MR in 4 Mins ST - *20 Mins*, AC - *15 Mins*, CO - *15 Mins*, SK - *N/A* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work Day 1
Strength: Strict Press - 4x6 (Progressive) Accessory: Chest-to-ring Pull-ups - 3xMR (Minimum 20) Conditioning: AMRAP 15 - 9 TTB/3 Wall Walks/200m Run Skill: Bar muscle up progressions or Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 2 Strength: Hang Power Clean - Work up to a heavy triple Accessory: Front Squat - 3x8 (1 Weight Across) Conditioning: 2 Minute Max Calorie Row - x3 (2 Min rest between) Skill: Pistol Progressions - 3x8 ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A* Day 3 Rest/Mobility WOD - Lower Body/Upper Body Day 4 Strength: Strict HSPUs - 3x8 Accessory: Push-press - 5-4-3-2-1 (Progressive) Conditioning: AMRAP 15 - 8 Burpees/8 Strict Ring pull-ups/20 Double-unders Skill: Bar muscle-up Progressions or Ring muscle-up Progressions - 3x8 ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A* Day 5 Strength: Power Clean - Work up to a heavy triple Accessory: High Bar Back Squat - 4x6 (Progressive) Conditioning: 350m Row - x6 (Rest 90 seconds between) Skill: Pistol Progressions - 3x8 ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, SK - *N/A* Day 6 Rest/Mobility WOD - Lower Body/Upper Body Day 7 Rest/Strongman or Conditioning Work |
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