3 sets increase pace per set 80%, 90%, 100%
– 500m row
– 20 wallballs (20/14)
– 10 CTB pull-ups
– 15 burpees
– 60 DU
– 400 m run
rest 5-6 min
A) Press – build to a 1RM in 10 min off rack
B) T2B tester (retest)
Advanced T2B tester
– 50 T2B for time
Intermediate T2B tester
– 30 T2B for time
Beginner T2B tester
– 50 v-up
C) 1 min AD – warm up
- 0-20sec @ 60%
- 20-40sec @ 75%
- 40-60sec @ 90%
- R4-5M, then
1 min AD max cal
5 mins 90% effort
– Row 150m
– 25 DU
rest 3 mins
5 mins 90% effort
– 10 KB swings (53/35)
– 10 walking lunges
– 12/10 cal AD bike
rest 3 mins
5 mins 90% effort
– row 150m
– 5 burpees over the erg
rest 3 mins
5 mins 90% effort
– 7 medball situps (20/14)
– 7 HR pushups
– 7 box step ups 24″
rest 3 mins
5 mins 90% effort (increase reps by 2 every round)
– 2 wall balls 20# 10′ target
– 2 pull-ups
A) EMOM x 6 min
– 5 TnG power snatches (moderate to tough, perfect)
B) Build to a heavy 3 reps on Deadlift in 10 min (NOT TnG, reset tension before each pull)
+
Row 1500m
– R4M x 2 sets
*Goal is to increase pace a couple seconds each 500m split. The last 500m should be slightly faster than goal 2K pace.
A) Front squat 1&¼ squats 4-6; R3M x 3 setsB) EMOM x 5 min x 3 sets
0-5: Squat clean x 3 @ 65% (not TnG)
R2M
8-13: Squat clean x 2 @ 75% (not TnG)
R2M
16-20: Squat clean x 1 @ 85-95%
C) Coach’s choice if time remains
3 sets increase pace per set 80%, 90%, 100%
– 400 m run
– 25 box jumps – SD 24/20”
– 12 DB snatches alternating (50-70/20-45)
– 50 DU
– 400 m row
rest 5-6 min
A1) Bench press cluster 1. 1. 1; R10S/30S
A2) Pendlay row 4-6 @20X1 x 4 sets; R2M
B) EMOM x 14 min
E: 4-7 kipping UB T2B
O: 12 heavy KB swings
C) EMOM x 10 min
E: 8-12 burpees
O: 12/10 cal row
*Compare to 1/9/15
A) EMOM x 5 min
– snatch balance off rack x 2 reps (easy-moderate weight/perfect form)
B) 3 position snatch (high hang, above knee, floor); 1.1; R20S/3M
C) 1K row @ 2K row pace or 90%; R3M x 2-3 sets (same pace)
