Friday – Purpose / Achievement


– Strength: Today is intended to be a Repetition effort session for the upper-body followed be a mix of repetition and gymnastics/accessory work for the upper-body. Have fun today and attempt some handstand push-ups if you never have.

– Finisher: Single Arm Kettlebell Overhead Carry for max distance in 5 minutes. Try to go as long as possible without dropping using a light load. Favor your weaker side.


1) Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes).

– Purpose: 8/6 w. legs – Achievement: 6/4 legless

2) Handstand Push-ups: 4 x 5-6. Rest 60s.

– Strict or Deficit – Kipping

3a) Supinated Grip BB Rows: 3 x 10. Rest 30s.

3b) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

4) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.


Overhead KB Carry x max distance in 5:00 *Single arm. Favor your weaker arm.

Thursday – Purpose / Achievement


– Strength: Today is intended to be more of a “Strength Day”. We are performing 4-speed sets on the back squat and then 3 sets with ascending weight to a heavy 2 (not max). Following that we’ll work on our force development with seated dynamic box jumps.

– Metcon: High-effort (100%) work today with Max Rep Squat Cleans. Loading should allow you to move for 30 seconds without stopping but be challenging. All of our sets should have a similar rep count. Your score will be the highest rep count you achieved on a given set. You will need the entire 2 minutes to repeat your efforts.

Strength / Skill:

1) Speed Back Squat + Heavy Set: 4 x 5 @ 50%, every 60s. Then, 3 x 2, up to a heavy set. Rest 2:00 – Last set should be around 85-90% of 1RM.

2) Seated Dynamic Box Jumps: 20-25 Total Jumps. Rest 60s.

3) Squat Cleans: Warm-up to work weight performing singles. Rest 60s.


4 Rounds of:

30s Max Squat Cleans (115, 75)

Rest 2:00

Achievement: (155, 105)

*Score = totals reps completed for all 4 rounds


1a) Banded Pull-Through: 3 x 12-15. Rest 30s.

1b) Bird Dog: 3 x 4 each (2 count glute squeeze). Rest 30s.

2) Ab Circuit: 4 x30s Max Reps Mason Twists. Rest 40s.

Wednesday – Purpose / Achievement


– Skill: Spend 10 minutes on refining your pull-ups today with whatever style you choose. If you’re still new to the “kip” we’ll spend the time learning how to perform that first before adding the pull-up to the equation.

– Metcon: Today’s metcon should be LOW effort. What that means to you is that all work should be broken up and your first 800m Run should be the same speed as your last 800m Run even after all of the work that you will have completed. Find a pace that is around 70% (lower than yesterday) and maintain. Focus on your breathing and efficient pacing NOT your overall time.


Pull-up Skill Work

– Spend 10 Minutes working on improving your efficiency with

– Kipping Pull-ups – Butterfly Pull-ups – Kipping C2B – Butterfly C2B


For time:


800 Meter Run

50 Pull-ups

50 Air Squats

100 Double Unders

50 Air Squats

50 Renegade Rows (50s, 30s)

800 Meter Run 2

5:00 Cap

Achievement (50 Alt. pistols in place of 1st set of air squats, 150 DUs)


4 Rounds of:

20s work/20s Rest Abs with a plate switch

Tuesday – Purpose / Achievement


– Strength: All work should be challenging today. Have a spotter for your DB Floor Press as you’ll likely need help getting into place.

– Metcon: One athlete will complete a full round of 250m Row/10 Burpees over the rower. This means you should be able to sustain your pace for the entire 18 minutes which will likely be around 80%. Set a goal of completing all row intervals right around the same split.


1a) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.

1b) Double DB Bent-over Rows: 4 x 10. Rest 30s.

1c) Banded Pulldowns: 4 x 12-15. Rest 30s.


AMRAP in 18 min w. a partner:

250 Meter Row

10 Burpees over the rower

*One athlete completes a full round at a time


1a) DB Kickbacks: 3 x 12-15. Rest 30s. – 2110 Tempo

1b) Zottaman Curls: 3 x 10-12. Rest 30s. – 3030 Tempo

Monday – Purpose / Achievement


– Strength: Work up to a heavy cluster set of Power Snatch. The purpose of cluster sets is to use intra-set rest to ensure we are recovered before each effort. This allows us to refine technique and work with heavier loads.

– Metcon: Benchmark workout “Isabel”. This workout is individually based in terms of how you approach this. If you’re strong with snatches and efficient with Touch n go, then perform big sets and go all out. If not, performing fast singles is another option. Either way, this workout should not take longer than 6 minutes to complete and is intended to be done at near maximal effort.


1) Power Snatch Cluster Sets: Light weight power snatches x 3 reps per set. Rest 2:00. – Complete 1 rep, drop + rest 10s until you’ve done this for 3 reps. Rest 2:00 after all 3 cluster reps. – Take 7-8 total sets.

2) Touch N Go Power Snatch: Drop your loading and focus on cycling sets of 3 for 3 sets at max effort. Rest 60s.


For time:


30 Power Snatches (135, 95)

10:00 Cap


1a) Snatch Grip Power High Pulls: 3 x 8. Rest 30s.

1b) Half-Kneeling Banded Rotations: 3 x 10 ea. Rest 30s.

Friday – Purpose / Achievement


– Strength: Build to a max Zercher Box Squat in 8-10 sets. If you’ve done this before, use the same exact box height (or same as you used on 2RM test on 12/18/17). Remember to sit back on the box while keeping your back tight then explode up. Although this movement looks unorthodox to be open-minded because you’ll be surprised how effectively this movement hits your quads/upper-back.

– Metcon: Benchmark workout is last done 11/17/17. This workout is all about starting out with a comfortable 400m Run and then going for broke on your bear complex 90-95% effort. Look to complete 15+ reps.


1) Zercher Box Squat: 1RM. Rest 2:00 *Start by performing 3 sets of 3 adding weight each set then start your sets of 1.

– Use a 13-15″ Box – 8-10 Singles to Build to a Max

2) Warm-up Bear Complex


“Bear Grylls”

In 7:00

400 Meter Run

Remaining time: Max Bear Complex (115, 75) (- Squat Clean Thruster + Back Squat Thruster)

*Score = total reps. Achievement: (135, 95)

*Compare to 11/17.


1a) Zercher Goodmornings: 3 x 10 (Light). Rest 30s.

1b) Low Band Reverse Abs: 3 x 10. Rest 30s.

Thursday – Purpose / Achievement


– Strength: Final week of Speed Work, but this week we’ll switch to 3-speed sets with close grip bench and 3 “heavier” sets. These heavier sets should not be maximal and feel smooth.

– Metcon: Today’s piece should be done around 70% effort meaning you’re able to go through each station and complete all the listed work with no issues. Today is not supposed to be brutally hard, but should still get your heart-rate up. This work is both conditioning and GPP based and very effective for improving your conditioning.



1) Speed Close Grip Bench Press: 3 x 3 @50%, every 60s. Then, 3 x 3, up to a moderate weight of 3 Close Grip. Rest 2:00 between heavy sets.

2) Banded Pallof Press Iso Hold, Wide Stance: 3 x 12s each side. Rest 45s.



EMOM for 20 min:

Minute 1: 30m each Arm Bottoms-up KB Carry (light)

Minute 2: 15 KBS (53, 35)

Minute 3: 40s Double Under Practice

Minute 4: 10 T2B

Minute 5: 15 Ground to Overhead with a plate (45, 25)

Achievement: 40 Double Unders / 15 T2B


Rollback Tricep Extensions on the Floor: Max Reps in 4:00

Wednesday – Purpose / Achievement


– Strength: Final week of Front Squat/Sumo Deadlift. Loading today may be a little slower than last week, but overall you should still be able to be efficient on each set. Take 3 sets to warm-up. This work should be done every 45-60s and fast-paced.

– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.


1) Speed Front Squat: 3 x 3 @ 80%, every 60s.

2) Ultra Wide Sumo Deadlift: 3 x 3 @ 80%, every 60s. – Reset on each rep.

3) 1 Round of:

8 Touch n go deadlifts with metcon weight

8 Lateral Burpees

10s Max Effort Bike or Row





For time:

30 Calorie Bike or 45 Calorie Row

30 Deadlifts (185, 125)

30 Lateral Burpees

Achievement: (225, 155)

9:00 Cap


AMRAP in 5 min:

20 Double Leg Banded Leg Curls each

10 Banded Ab Pulldowns

Tuesday – Purpose / Achievement


– Strength: Take 5 sets to build to a heavy weighted close grip chin-up and Bar dip superset (bicep and tricep group). Your last set should be close to maximal.

– Metcon: The goal today is to work through each set with 75% effort completing all movements in two sets or less. The 90s rest after each round should allow you sustain your pace. Record all your splits.



1a) Weighted Close Grip Chin-up: 5 x 3-4. Rest 60s. Body weight or added weight as appropriate

1b) Weighted Bar Dips: 5 x 4-5. Rest 60s. Body weight or added weight as appropriate


4 Rounds of:

100 Single Unders

30 Walking Lunges (BW)

20 Renegade Rows

10 DB Push Press

Rest 90s

*Athlete choice of DB weight today.

*Score = all splits

20:00 Cap


Seated Low Band Cleans: 3 x 10-15. Rest 60s.

Monday – Health, Purpose, Achievement


– Skill: Spend 15 Minutes performing technique work with the full snatch today. Keep loads light and focus on positioning.

– GPP: Today’s workout will likely challenge you more than you like since the loaded carries will really conflict with breathing. Try to maintain 80% effort on each interval keeping your row distances the same for every 60s interval.


Olympic Lifting Skill Work Squat Snatch *Spend 15 minutes working on skill with light loads performing sets of 2-3 reps per set resting 90s between sets.


Every 3:00 x 7 Sets:

Row x 60s for Distance

Unilateral Carry x 60s (switch @ 30s)

*Score = total distance on the Rower


AMRAP in 7 min:

1a) 1-Arm Landmine Row x 10 each. No rest.

1b) Landmine Rotation x 15 each. No rest.

1c) Flutter Kicks x 20. Rest 60s.