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Today’s Training

Sunday 4.21.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 4.20.2019

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Qualifier Athletes

Gymnastic Conditioning
5 Sets:
2 Strict Ring Muscle-Ups
3 Kipping Ring Muscle-Ups

Not for time. Rest as needed between sets, but rest *just as needed*. Let's move with a purpose here, while maintaining unbroken sets.

Squat Clean Complex
5 Sets, "On the 3:00":
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans

A repeat complex from Tuesday, March 12.

Conditioning
"Wreck Yourself"
For Time:
800m Wreckbag Run
3 Rope Climb, 9 Squat Cleans
800m Wreckbag Run
5 Rope Climbs, 15 Squat Cleans
800m Wreckbag Run
7 Rope Climbs, 21 Squat Cleans

Body Armor
3 Giant Sets:
7 Romanian Deadlifts
7 Deadlifts
21 Weighted Sit-Ups
Rest 1:30 between sets.

Open Athletes

Squat Clean Complex
5 Sets, "On the 3:00":
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans

A repeat complex from Tuesday, March 12.

Conditioning
"Wreck Yourself"
Teams of 3, for time:
800m Wreckbag Run
6 Rope Climbs, 20 Squat Cleans
800m Wreckbag Run
9 Rope Climbs, 35 Squat Cleans
800m Wreckbag Run
12 Rope Climbs, 50 Squat Cleans

Barbell - 135/95
Rope - 15'
Team runs together with a single Wreckbag weighing 70/50. Team cannot start accumulating reps until all teammates are back from the run.

The Excellence Continuum

Friday 4.19.2019

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Qualifier Athletes

Handstand Walk Conditioning
AMRAP 2:
3 Kettlebell Swings, 25' HS Walk
6 Kettlebell Swings, 25' HS Walk
9 Kettlebell Swings, 25" HS Walk
Continue to add 3 KBS per round, followed by 25'.
... Rest 2:00
AMRAP 3:
3 Kettlebell Swings, 25' HS Walk
6 Kettlebell Swings, 25' HS Walk
9 Kettlebell Swings, 25" HS Walk
Continue to add 3 KBS per round, followed by 25'.

Rx Kettlebell - 70/53
Note that there are two scores here (both rounds plus reps with every 5' being a single rep on the walk). And on the second AMRAP, it's 3 minutes versus 2.

Conditioning
"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

Video demonstration with three CompTrain Masters, to include two multiple time Games Master athletes Dave Hamel and Joe Ames demonstrate the workout.

Row Recovery
2,400 Meter Row
Meters 0-200 - 2K Pace + 13 Seconds
Meters 201-400 - 2K Pace + 8 Seconds
Meters 401-600 - 2K Pace + 3 Seconds

Swim Recovery
20:00 - 30:00 Recovery Swim

Time in the water, but not for score or intensity. Recovery effort today.

Open Athletes

Handstand Walk Practice
10:00 for practice. Distance, varying directions, obstacles. Let's challenge ourselves at our own respective level.

Jerk Drive
5 Sets of 3 Repetitions

Aim to add ~5% to our final sets from last week. All sets taken from the rack, resting as needed between sets.

Push Press
4 Sets of 6 Repetitions

Third and final week with this specific repetition scheme, with the aim being to increase from last week. Rest as needed between sets, but aim to keep it to 2:00 or less.

Conditioning
"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

Video demonstration with three CompTrain Masters, to include two multiple time Games Master athletes Dave Hamel and Joe Ames demonstrate the workout.

Masters Athletes CrossFit Games CompTrain

Thursday 4.18.2019

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Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 4.17.2019

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Qualifier Athletes

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Aim to beat last week.

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme.

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

Conditioning
"Doorbell"
3 Rounds:
15/10 Calorie Assault Bike
10 Burpee Box Jump Overs (30"/24")
...Directly into...
3 Rounds:
12 Dumbbell Deadlifts
9 Dumbbell Front Squats
6 Dumbbell Push Jerks

Rx Dumbells - 80's/55's

Midline
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups

Open Athletes

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme.

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

Conditioning
"Doorbell"
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50's/35's)
15 DB Front Squats (50's/35's)

Midline
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups

Heartbreak-Kid-Thumb

Tuesday 4.16.2019

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Qualifier Athletes

Conditioning
"Tres Leches"

On the 0:00... "Tres Leches" Part #1:
30 Clean and Jerks (225/155)

On the 10:00... "Tres Leches" Part #2:
30 Deficit Kipping HSPU (6"/4")
30 Bar Muscle-Ups

On the 20:00... "Tres Leches" Part #3:
1 Mile Run

Track all three completion times. Score for the day is the sum of the three. Every second counts.

Open Athletes

Conditioning
"Tres Leches"

On the 0:00... "Tres Leches" Part #1:
30 Clean and Jerks (135/95)

On the 10:00... "Tres Leches" Part #2:
30 Kipping HSPU
30 Bar Muscle-Ups

On the 20:00... "Tres Leches" Part #3:
1 Mile Run

Track all three completion times. Score for the day is the sum of the three. Every second counts.

Monday 4.15.2019

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Qualifier Athletes

Squat Snatch
On the Minute x 15:
Minute 1 - 3 Squat Snatch @ 66%
Minute 2 - 2 Squat Snatch @ 71%
Minute 3 - 1 Squat Snatch @ 76%
Minute 4 - Rest
Minute 5 - 3 Squat Snatch @ 69%
Minute 6 - 2 Squat Snatch @ 74%
Minute 7 - 1 Squat Snatch @ 79%
Minute 8 - Rest
Minute 9 - 3 Squat Snatch @ 72%
Minute 10 - 2 Squat Snatch @ 77%
Minute 11 - 1 Squat Snatch @ 82%
Minute 12 - Rest
Minute 13 - 1 Squat Snatch @ 82-85%
Minute 14 - 1 Squat Snatch @ 82-87%
Minute 15 - 1 Squat Snatch @ 82-90%

Pausing Snatch Pull
2 Sets of 2 @ 80%
3 Sets of 1 @ 90%

2-Second Pause - Below the Knee
2-Second Pause - Pockets

Back Squat
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%

3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%

3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%

Conditioning
"Randy's on a Boat"
5 Rounds:
15 Power Snatches (75/55)
21/15 Calorie Row

Body Armor
3 Giant Sets:
50' Single Arm OH Walk (left)
50' Single Arm OH Walk (right)
10 Inverted Pausing Rows (2s pause)
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.

Open Athletes

Back Squat
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%

3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%

3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%

Power Snatch
On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, based on feel.

Body Armor
Part A - 3 Giant Sets:
50' Single Arm OH Walk (left)
50' Single Arm OH Walk (right)
7 Inverted Pausing Rows (2s pause)
Rest 1:00 between sets.

Part B - 3 Giant Sets:
9 Sumo Deadlifts
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.

Sunday 4.14.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 4.13.2019

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Qualifier Athletes

Gymnastic Conditioning
Wearing a 20/14# weight vest...
On the 3:00 x 4 Rounds:
2 Rope Climbs (15')
15 Kettlebell Swings (70/50)
Time remaining - Max Strict HSPU

Handstand Walking
On the 5:00 x 3 Rounds:
50 Double-Unders
50' Handstand Walk
50 Double-Unders
50' Handstand Walk

Training for speed today.

Conditioning
"Tip Toe"
For Time:
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees

Odd-Object Conditioning
5 Giant Sets. resting 2:00 between:
50 Meter Sled Push
50 Meter Yoke Carry
50 Meter Farmers Carry
Aim is to build in loads over the five rounds.

Open Athletes

Handstand Walk Practice
10:00 for quality practice.
Let's challenge ourselves at our own respective level through distance, varying directions, and obstacles.

Gymnastic Conditioning
On the 3:00 x 4 Rounds:
15/12 Calorie Row
40 Double-Unders
Max Kipping HSPU in time remaining.

Conditioning
"Tip Toe"
For Time:
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees

Friday 4.12.2019

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Qualifier Athletes

Conditioning
"Van Damme"
1 Round:
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95

Video demonstration by CompTrain athlete Cole Sager - Click HERE.

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Aim is to build on last week's percentages.

Body Armor
3 Rounds, resting 2:00 between:
100' Single DB OH Walking Lunge
30 Weighted Abmat Sit-Ups
10 Romanian Deadlifts

Aerobic Capacity
On the 4:00 x 4 Rounds:
12/9 Calorie Ski Erg
15/12 Calorie Assault Bike
18/15 Calorie Row

Open Athletes

Conditioning
"Van Damme"
1 Round:
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95

Video demonstration by CompTrain athlete Cole Sager - Click HERE.

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Aim is to build on last week's percentages.

Body Armor
3 Rounds, resting 2:00 between:
100' Single DB OH Walking Lunge
30 Weighted AbMat Sit-Ups
10 Romanian Deadlifts

Thursday 4.11.2019

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Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Wednesday 4.10.2019

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Qualifier Athletes

Jerk Drive
5 Sets of 3 Reps
Aim to build upon last week's percentages.

Split Jerk
5 Sets of 1 Rep
Aim to build upon last week's percentages.

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.

Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats (225/155)
20 Chest to Bar Pull-Ups
50 Double-Unders

Row Conditioning
2,400 Meter Row
Meters 0-200 - 2K Pace + 10 Seconds
Meters 201-400 - 2K Pace + 5 Seconds
Meters 401-600 - 2K Pace
Repeat for a total of (4) consecutive rounds to complete the 2,400m total.

Swim Conditioning
3 Warming Intervals:
25m Light, 25m Moderate, 25m Fast
Rest as needed between.
Followed by...
10 x 100 Meter Swim Efforts, resting 1:00 between efforts.

If able, track the 10 x 100m split completion times to gauge progress on pacing efforts.

Open Athletes

Jerk Drive
5 Sets of 3 Reps
Aim to build upon last week's percentages.

Split Jerk
5 Sets of 1 Rep
Aim to build upon last week's percentages.

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.

Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Tuesday 4.9.2019

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Qualifier Athletes

Air Runner Conditioning
2 Rounds:
21-18-15-12-9: Calorie Run
Rest :30s between sets, and 3:00 between rounds.

Handstand Pushup Conditioning
AMRAP 2: Strict HSPU (6"/4")
Rest 2:00
AMRAP 2: Strict HSPU (floor)
Rest 2:00
AMRAP 1: Kipping HSPU (6"/4")
Rest 1:00
AMRAP 1: Kipping HSPU (floor)

Conditioning
"Bad Blood"

On the 5:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12/9 Calorie Assault Bike
9 Deadlifts (275/185)
12/9 Calorie Assault Bike

Midline
3 Sets:
:20s GHD Static Hold (belly up)
:20s GHD Static hold (belly down)
Directly into...
3 Sets:
21 GHD Sit-Ups
21 Pausing Hip Extensions (1s at top)

Open Athletes

Strict Handstand Pushups
10 Sets for time:
30% of Max Strict Handstand Pushups
Using last week's max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between.

Conditioning
"Bad Blood"

5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Power Cleans (155/105)
1:00 - Assault Bike Calories
1:00 - Rest

Recovery Row
2,400 Meter Row
Meters 0-200 - 2K Pace + 15 Seconds
Meters 201-400 - 2K Pace + 10 Seconds
Meters 401-600 - 2K Pace + 5 Seconds
Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.

Monday 4.8.2019

Qualifier Athletes

Squat Snatch
On the Minute x 12:
Minutes 1+2+3:
1 Snatch Pull
1 Hang Squat Snatch
1 Squat Snatch
... Minute 4 - Rest.
Minutes 5+6+7: 1 Squat Snatch
... Minute 8 - Rest.
Minutes 9+10+11: 1 Squat Snatch
... Minute 12 - Rest.
Off the clock, three singles ranging from 86-89%.

Snatch Pull
3 Sets of 2
3 Sets of 1

Back Squat
Wave #1:
3 Back Squats @ 75%
2 Back Squats @ 78%
1 Back Squat @ 81%
Wave #2:
3 Back Squats @ 78%
2 Back Squats @ 81%
1 Back Squat @ 84%
Wave #3:
3 Back Squats @ 81%
2 Back Squats @ 84%
1 Back Squat @ 87%

Conditioning
"Black and Bluer"
5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees

Recovery + Skills
5 Rounds, Not for Time:
50' Handstand Walk
300 Meter Row
10 Strict Toes to Bar

Open Athletes

Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Rest 2:00 between sets.

Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Aim is to build upon last week. Iteration 2 of 2.

Body Armor
3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
8 Strict Toes to Bar
16 Barbell Good Mornings
8 Strict Toes to Bar

Aim is to build upon the weight used last week on the lunges.

Sunday 4.7.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

Saturday 4.6.2019

Qualifier Athletes

Gymnastic/Olympic Cycling
On the 1:30 x 7 Rounds:
30% Max Bar Muscle-Ups
1 High Hang Squat Clean (pockets)
1 Hang Squat Clean
1 Front Squat

Front Pause Squat
5 Sets, resting as needed between:
1 Pausing Front Squat (5s in bottom)

Conditioning
"Crazy Cow"
1 Round:
60 DB Hang Clean and Jerks (70/50)
50 TTB
40 Thrusters (115/80)
30 Burpee Box Jump Overs (24"/20")
20 Clusters (165/110)

Odd-Object Conditioning
3 Rounds:
200 Meter Sandbag Run (70/50)
200 Meter Sled Push
200 Meter Sandbag Run (70/50)
Rest 2:00 between efforts.

Open Athletes

Olympic Cycling
On the 1:30 x 7 Rounds:
1 High Hang Squat Clean (pockets)
1 Hang Squat Clean
1 Front Squat

Pausing Front Squat + Split Jerk
5 Sets, resting as needed between:
1 Pausing Front Squat (5s in bottom)
1 Split Jerk

Conditioning
"Me Three"
In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24"/20")
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24"/20")
40 Clusters (135/95)

Friday 4.5.2019

Qualifier Athletes

Legless Rope Climbs
10 Legless Rope Climbs (15')

Body Armor
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50' Handstand Walk
Rest 2:00 between sets.

Conditioning
"Tri Sprints"
3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 Rest between rounds.

Swim Recovery
30:00 Continuous Swim
Minutes 0-5 (5m) - Light, easy pace
Minutes 6+7 (2m) - Moderate Pace
Minutes 9+10 (2m) - Fast Pace

Open Athletes

Deadlift
On the 2:00 x 6 Sets:
Set #1+3+5 - 3 Reps
Sets #2+4+6 - 1 Reps

Off the clock upon finishing:
1 Set of 10 Reps

Body Armor
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50' Handstand Walk
Rest 2:00 between sets.

Conditioning
"Tri Sprints"
3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 Rest between rounds.

Thursday 4.4.2019

Qualifier Athletes

Active Recovery Day

Open Athletes

Rest Day

Wednesday 4.3.2019

Qualifier Athletes

Track Conditioning
4 Rounds:
In a 3:00 Window - Run 400m
In a 2:00 Window - Run 200m

Jerk Drive
5 Sets of 3 Reps

Split Jerk
5 Sets of 1 Rep

Conditioning
"Rear End"
3 Rounds:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (225/155)

Body Armor (A)
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

Body Armor (B)
Accumulate 1:30 in an L-Sit

Open Athletes

Jerk Drive
5 Sets of 3 Reps

Push Press
4 Sets of 6 Repetitions

Conditioning
"Rear End"

AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (185/135)

Body Armor (A)
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Rest 1:30 between sets.

Body Armor (B)
Accumulate 1:30 in an L-Sit

Tuesday 4.2.2019

Qualifier Athletes

Deficit Kipping Handstand Pushups
On the Minute x 7 Minutes:
3 Hang Power Cleans (70%)
Max Kipping Deficit HSPU in time remaining.
Deficit Rx - 6"/4"

Conditioning
"Doce"
3 x AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Round 1 - 155/105
Round 2 - 135/95
Round 3 - 115/80

Odd-Object Conditioning
5 Sets, resting 2:00 between:
50m Sled Push
100m Sled Drag
50m Sled Push

Midline
3 Sets, not for score:
30 GHD Sit-Ups
200 Meter Farmers Carry
Rest 1:00-2:00 between sets.

Open Athletes

Strict Handstand Pushups
1 Attempt for Max Reps

Strict Pull-Ups
1 Attempt for Max Reps

Conditioning
"Doce"
3 Rounds of AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Part #1 - 135/95
Part #2 - 115/80
Part #3 - 95/65

Katrin Davidsdottir Sled drag at CrossFit

Monday 4.1.2019

Qualifier Athletes

Squat Snatch
On the Minute x 12:
Minutes 1+2+3:
1 Snatch Pull
1 Hang Squat Snatch
1 Squat Snatch
... Minute 4 - Rest.
Minutes 5+6+7: 1 Squat Snatch
... Minute 8 - Rest.
Minutes 9+10+11: 1 Squat Snatch
... Minute 12 - Rest.
Off the clock, three singles ranging from 77-87%.

Snatch Pull
3 Sets of 2
3 Sets of 1

Back Squat
Wave #1:
3 Back Squats @ 75%
2 Back Squats @ 78%
1 Back Squat @ 81%
Wave #2:
3 Back Squats @ 78%
2 Back Squats @ 81%
1 Back Squat @ 84%
Wave #3:
3 Back Squats @ 81%
2 Back Squats @ 84%
1 Back Squat @ 87%

Conditioning - On the 0:00...
"Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatch (135/95)

Conditioning - On the 10:00...
"Amanda's Revenge"
50 DU + 50' HS Walk + 5 Squat Snatches (185/135)
50 DU + 50' HS Walk + 5 Squat Snatches (185/135)
50 DU + 50' HS Walk + 5 Squat Snatches (185/135)

Open Athletes

Back Squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

Rest 2:00 between sets.

Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Body Armor (A)
3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 AbMat Sit-Ups

Body Armor (B)
1 Set: 50 Glute Bridges

 

Cole Sager follows CompTrain Training Program

Sunday 3.31.2019

Qualifier Athletes

Rest Day

Open Athletes

Rest Day

CompTrain Athlete Katrin Davidsdottir walking lunge at crossfit Games event

Saturday 3.30.2019

Qualifier Athletes

De-load Week.

Conditioning
"Rope-a-Dope"
10 Rounds:
1 Rope Climb (15')
6 Alternating DB Snatches (80/55)
12/8 Calorie Assault Bike

Swim Recovery
30:00 - 40:00 Effort

Restorative effort, and choice of drills. Let's let today, in line with our de-load week efforts, be centered around technique (versus capacity building).

Open Athletes

De-load Week.

Conditioning
"Rope-a-Dope"
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (70/50)
300 Double-Unders
15 Rope Climbs (15')

CrossFit Training

Friday 3.29.2019

Qualifier Athletes

De-load Week.

Barbell Cycling
Alternating EMOM x 10 (5 Rounds):
Odd Minutes - 1 Round of "Macho Man"
Even Minutes - 35% of Max Ring Muscle-Ups

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
*Complex do not need to be completed unbroken.

Post all five rounds of "Macho Man" loads to the tracker below.

Conditioning
"Macho Mile"
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (155/105)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Open Athletes

De-load Week.

Conditioning
"Macho Mile"
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

CompTrain Athlete Brooke Wells exhausted after a workout at the crossFit Games.

Thursday 3.28.2019

Qualifier Athletes

Deload Week.

Active Recovery Day.

Open Athletes

Deload Week.

Rest Day.

CompTrain Athlete Amanda Barnhart celebrating a win at the CrossFit Games

Wednesday 3.27.2019

Qualifier Athletes

Deload Week.

Conditioning
"Dead Broke"
On the 0:00, Part #1:
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (265/185)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (315/220)
8 Box Jump Overs

Rx Box - 24"/20"

Open Athletes

Deload Week.

Conditioning
"Dead Broke"
On the 0:00, Part #1:
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs

Rx Box - 24"/20"

Tuesday 3.26.2019

Qualifier Athletes

Deload Week. It’s been a strong five weeks on. It’s time to give our bodies and minds a period to recover. Even if we did not “compete” in the Open this year, by simply doing the workouts, we performed at a higher level. Our adrenals fired stronger, our fight-or-flight system kicking in harder. Despite it being only five weeks, we want to recharge here. We're going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what's ahead.

It's so that, in a week from today, we can turn the page to building something new.
“Gruntwork” starts Monday the 1st.
Time to get strong.
Details to come later this week.

3-Position Power Snatch
On the 2:00 x 6 Sets:

Wave #1...
Set #1 - 60%
Set #2 - 64%
Set #3 - 68%
Wave #2...
Set #4 - 60%
Set #5 - 64%
Set #6 - 68%

All percentages based off estimated current 1RM Power Snatch. Two waves, climbing by 4% each set. Aim is to keep the loading on the lighter side as we dial in technique today. De-load week intensities.

Conditioning
"Inner Tube"
25-20-15-10-5:
Power Snatches (75/55)
Toes to Bar
Barbell-Facing Burpees

Open Athletes

Deload Week.

Team,
Congratulations on an incredible Open season. We know how challenging it is, not just on the body, but even moreso on the mind, to compete like this. It’s been a strong five weeks on. It’s time to give our bodies and minds a period to recover. Our adrenals fired stronger, our fight-or-flight system kicking in harder. Despite it being only five weeks, we want to recharge here. We're going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what's ahead.

It's so that, in a week from today, we can turn the page to building something new.

“Gruntwork” starts Monday the 1st.
Time to get strong.
Details to come later this week.

Conditioning
"Inner Tube"
22-18-14-10:
DB Snatches (50/35)
Sit-Ups
Burpees
Sit-Ups

Katrin Davidsdottir, Brooke Wells, Jessica Griffith working out together doing CrossFit Training

Monday 3.25.2019

Qualifier Athletes

Deload Week. It’s been a strong five weeks on. It’s time to give our bodies and minds a period to recover. Even if we did not “compete” in the Open this year, by simply doing the workouts, we performed at a higher level. Our adrenals fired stronger, our fight-or-flight system kicking in harder. Despite it being only five weeks, we want to recharge here. We're going to reduce our prescribed volume by about 60%, reducing to two, if not a single, part per day. This is a heavy de-load, due to what's ahead.

It's so that, in a week from today, we can turn the page to building something new.
“Gruntwork” starts Monday the 1st.
Time to get strong.
Details to come later this week.

Pausing Back Squat
5 Sets of 3:
Set #1 - 65% of estimated 1RM
Set #2 - 70%
Sets #3, 4, 5 - 75%

1st Squat - Pause for 3s in bottom.
2nd + 3rd Squat - No pause.
Rest as needed between sets.

Conditioning
"Run and Gun"
3 Rounds:
400 Meter Run
30 Wallballs (20/14)
400 Meter Run
30 DB Hang Clean and Jerks (50/35)

Open Athletes

"Open 19.5"
33-27-21-15-9:
Thrusters (95/65)
CTB Pull-Ups

Sunday 3.24.2019

Qualifier Athletes

Rest Day

Qualifier Athletes

Rest Day

Saturday 3.23.2019

2019 Qualifier Athletes

Strength Stamina
Alternating OTM x 12 (6 Rounds):
Even Minutes - 5 Bench Press Repetitions
Odd Minutes - 5 "Touch and Go" Power Cleans

Deadlift
On the :30s x 10 Sets:
2 Deadlifts

Gymnastic Conditioning
On the 4:00 x 5 Rounds:
30/24 Calorie Erg Bike
15 CTB Pull-Ups
Max Strict HSPU in time remaining.

Odd-Object Conditioning
3 Rounds, Not for Time:
10 Burpee Box Jump Overs (30"/24")
100m Farmers Carry
200m Sled Drag
Rest 2:00 between sets.

Athlete's choice on both the farmers carry and the sled drag, with the intention on being heavy and challenging, but, unbroken each time for the distance. Not for time, but for practice and quality effort.

2019 Open Athletes

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns, in preparation for Friday.

"Wednesday Primer"
3 Rounds, Not for Score:
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 CTB Pull-Ups
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 Deadlifts (225/155)

Friday 3.22.2019

2019 Qualifier + Open Athletes

Team,

Immediately following the announcement of Open 19.5, we will be turning to develop our strategy for Friday. Please however, head to bed, as we expect to be building our write-ups and videos into the early hours. When you awake, we aim to have it ready for you.

Thursday 3.21.2019

2019 Qualifier Athletes

Active Recovery Day

2019 Open Athletes

Rest or "Pre-Game"

"Pre-Game" is a competition primer designed for athletes who prefer to move about on the day before a competition. It's intention is to break a light sweat, but prime us for the following day's effort. This is available on CompTrain Pro, via the link HERE.

Wednesday 3.20.2019

2019 Qualifier Athletes

Strength Stamina
Alternating OTM x 12 (6 Rounds):
Even Minutes - 5 Bench Press Repetitions
Odd Minutes - 5 "Touch and Go" Power Cleans

Deadlift
On the :30s x 10 Sets:
2 Deadlifts

Gymnastic Conditioning
On the 4:00 x 5 Rounds:
30/24 Calorie Erg Bike
15 CTB Pull-Ups
Max Strict HSPU in time remaining.

Odd-Object Conditioning
3 Rounds, Not for Time:
10 Burpee Box Jump Overs (30"/24")
100m Farmers Carry
200m Sled Drag
Rest 2:00 between sets.

Athlete's choice on both the farmers carry and the sled drag, with the intention on being heavy and challenging, but, unbroken each time for the distance. Not for time, but for practice and quality effort.

2019 Open Athletes

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns, in preparation for Friday.

"Wednesday Primer"
3 Rounds, Not for Score:
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 CTB Pull-Ups
1:00 Row + 18 AbMat Sit-Ups
1:00 Bike + 7-12 Deadlifts (225/155)

Tuesday 3.19.2019

2019 Qualifier Athletes

Back Squat
On the Minute x 10:
3 Back Squats

Conditioning
"The Queen"
For Time:
70/50 Calorie Row
50 Thrusters (95/65)
30 DBall Cleans (150/100)
*Every 10 repetitions, move the ball forward 50', to include the finish of the workout.

Run Conditioning
50-40-30-20-10:
GHD Sit-Ups
Air Runner Calories

Swim Conditioning
10:00 Effort
Rest 3:00
10:00 Effort

2019 Open Athletes

Conditioning
"The Prince"

5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row

Bike Recovery + Skill Refinement
3 Rounds, Not for Score:
5:00 Recovery Bike
*After each 5:00 interval, complete:
7-10 Pausing Overhead Squats (95/65)
:20s GHD Supine Hold
:20s Hip Extension Hold

Monday 3.18.2019

2019 Qualifier Athletes

Gymnastic Conditioning
Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike

Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached. This is a repeat from February 11 of this year.

Snatch Primer #1
5-4-3-2-1: Snatch Balance
Rest as needed between sets.

Snatch Primer #2
"On the 1:30" x 4 Sets:
2 High Hang Pausing Squat Snatches
Pause in the pockets, and catch position, for two seconds at each.

Squat Snatch
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
... Minute 4 - Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
... Minute 8 - Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

Not on the clock:
3 Singles, between 85%

Conditioning
"High Ball"
3 Rounds:
100 Double-Unders
50' Handstand Walk
5 Rope Climbs (15')
10 Power Snatches (155/105)

2019 Open Athletes

"Open 19.4" Re-Test
3 Rounds:
10 Power Snatches (95/65)
12 Bar-Facing Burpees
Rest 3:00, and move into...
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

12:00 Time Cap.

Re-Test Strategy Posted to CompTrain Pro.

Sunday 3.17.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 3.16.2019

2019 Qualifier Athletes

Gymnastic Conditioning
Alternating OTM x 10 (5 Rounds):
Odd - 3 Hang Power Cleans (75%) + 30 DU
Even - Max Kipping Paralette HSPU in :40s

Athletes have from the turn of the minute until the :40s mark to accumulate PHSPU repetitions.

Conditioning
"Q-Rex"
4 Rounds:
400 Meter Run
25' Front Rack Barbell Lunge
8 Squat Cleans
Barbell - 175/115

Odd-Object Conditioning
3 x 100m Sled Push
3 x 50m Sled Push
3 x 25m Sled Push
Rest 1:00 between all efforts. Complete all three 100m efforts before moving into the 50m.

Swim Recovery
30:00 Recovery Effort

2019 Open Athletes

Conditioning
EMOM x 16 (4 Rounds):
Minute 1 - 15/12 Calorie Row
Minute 2 - 40 Double-Unders
Minute 3 - 12/9 Calorie Assault Bike
Minute 4 - 5 Front Squats

Front Squat Percentages:
Set #1 - 65% of estimated 1RM
Set #2 - 67%
Set #4 - 69-75%

Friday 3.15.2019

2019 Qualifier

"Open 19.4"
3 Rounds:
10 Power Snatches (95/65)
12 Bar-Facing Burpees
.... Rest 3:00. into:
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Pausing Back Squat
5 Sets of 2
*5 Second Pause in the Bottom

Set #1 - 65% of estimated 1RM Back Squat
Set #2 - 67%
Set #3 - 69%
Set #4 - 72%
Set #5 - 75%

Pausing Thruster
3 Sets of 1
*5 Second Pause in Bottom of Squat

Body Armor
Not for Time:
21 Bench Press (185/125)
21 Strict CTB Pull-Ups
25 Medball GHD Sit-Ups (20/14)
15 Bench Press (185/125)
15 Strict CTB Pull-Ups
25 Medball GHD Sit-Ups (20/14)
9 Bench Press (185/125)
9 Strict CTB Pull-Ups
25 Medball GHD Sit-Ups (20/14)

Erg Bike Conditioning
5:00 On, 2:30 Off
4:00 On, 2:00 Off
3:00 On, 1:30 Off
2:00 On, 1:00 Off
1:00 On

2019 Open Athletes

CompTrain Open 19.4 Video Strategy Brief

"Open 19.4"
3 Rounds:
10 Power Snatches (95/65)
12 Bar-Facing Burpees
.... Rest 3:00. into:
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

Click HERE to go CompTrain Pro, powered by the SugarWOD app. Here, our team has produced a full strategy post for all groups (Individuals, Masters, and Teens), detailing:

  • Specific 19.4 Mobility
  • Specific 19.4 Warmup and Primer
  • Full Strategy Write-Up

Games.com Movement Standards
Games.com Scorecard

Thursday 3.14.2019

2019 Qualifier Athletes

Active Recovery Day

2019 Open Athletes

Rest or "Pre-Game"

"Pre-Game" is a competition primer designed for athletes who prefer to move about on the day before a competition. It's intention is to break a light sweat, but prime us for the following day's effort. This is available on CompTrain Pro, via the link HERE.

Wednesday 3.13.2019

2019 Qualifier Athletes

On the 0:00... "Sling Shot" Part #1
1 Round:
60/40 Calorie Ski Erg
40 DB Power Snatches (70/50)
20 Bar Muscle-Ups

On the 15:00... "Sling Shot" Part #2
2 Rounds:
25 Box Jump Overs (30"/24")
150' Sandbag Carry (150/100)
5 Rope Climbs

On the 30:00... "Sling Shot" Part #3
3
 Rounds:
20 x 10m Shuttles
20 Toes to Bar
20/14 Calorie Row

Swim Conditioning

3 Rounds:
100 Meter Swim, Rest 1:00
75 Meter Swim, Rest :30s
50 Meter Swim, Rest 3:00 between efforts.

2019 Open Athletes

Back Pause Squat
7 Sets:
1 Pausing Repetition (3s in bottom)

Sets #1+2 - 70%
Sets #3+4 - 73%
Sets #5+6+7 - 76%

Wednesday Primer

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movements patterns.

"On The 2:00" x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell - 95/65

Tuesday 3.12.2019

2019 Qualifier Athletes

On the 0:00... Squat Clean Complex
On the 3:00 x 5 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)

On the 16:00... Tempo Pausing Front Squat
On the 2:00 x 3:
1 Repetition
4 Seconds to Bottom
2 Second Pause in Bottom
2 Second Pause at Parallel

On the 23:00... Split Jerk Complex
On the 2:00 x 3 Complexes:
2 Pausing Split Jerks
1 Regular Split Jerk

Conditioning
"BeDTime"
5 Rounds, "On the 5:00":
21 GHD Sit-Ups
15 Barbell-Facing Burpees
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

Rx - 185/135
Score for the day is our slowest for the five.

2019 Open Athletes

Ring Muscle-Up Practice
On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders
35-40% of Max Ring Muscle-Ups
Time remaining after each set is rest.

Conditioning
"BeDTime"
5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx - 135/95

Recovery Bike
15:00 Recovery Effort
Not for time or intensity - conversational recovery pace.

Monday 3.11.2019

2019 Qualifier Athletes

Strict Ring Muscle-Ups
With a 12:00 Clock: Max Strict Ring Muscle-Ups*
*On the 0:00, 4:00, and 8:00:
25/18 Calorie Row
50 Double-Unders
Time remaining: muscle-ups.

Score is total strict ring muscle-ups over the course of the 12:00.

Conditioning
"Sir Charles"
Wearing a 20/14# Weight Vest:
1,000m Run, directly into...
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
Directly into... 1,000m Run

Body Armor
4 Giant Sets:
9-7-5-3: Barbell Bench Press
30 Low-Banded Rows
Rest 2:00 between sets.

2 Giant Sets:
50' Single Arm OH Walk
100' Double KB Front Rack Carry
200' Farmers Carry
Rest 2:00 between sets.

2019 Open Athletes

"Open 19.3" Re-Test
For Time, with a 10:00 Time Cap:
200' DB Overhead Walking Lunge
50 DB Box Step-Ups
50 Strict HSPU
200' Handstand Walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Movement Standards:
https://games.crossfit.com/workouts/open/2019/3#movementStandards

Scorecard:
https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

Re-Test Strategy Posted to CompTrain Pro.

Sunday 3.10.2019

2019 Qualifier Athletes

Overhead Squat
In a 10:00 Window:
Build to a Heavy Single OHS for the day.

Let's take what's here today, and not force the heaviest loads if our technique and positioning is not there. Aim is to execute a sound heavy repetition.

Conditioning
"Manhattan"
21-15-9:
Deadlifts (225/155)
Overhead Squats (135/95)

Conditioning
"Dash"
1 Round:
750/600 Meter Ski Erg
150 Double-Unders
50 Hang DB Clean and Jerks (50/35)

Swim Conditioning
20:00 Time Trial

Checking in to gauge our ability to cover a longer range distance in the pool.

2019 Open Athletes

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns. Today we will be biasing slightly towards weightlifting, given yesterday's bodyweight centric training day. Aim is to finish this eager for Friday.

Pause Overhead Squat
3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

"Wednesday Primer"
Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Ski/Run
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Ski/Run
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Ski/Run
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

Saturday 3.9.2019

2019 Qualifier Athletes

Snatch Complex
On the 3:00 x 5 Sets:
2 High Hang Snatches (Pockets)
2 Hang Snatches (Knee-Level)
2 Snatches (Floor)

Set #1 - 45% of 1RM Snatch
Set #2 - 50-55%
Set #3 - 55-65%
Sets #4+5 - Build to a Heavy Complex.

Stamina Squatting
Alternating "On the Minute" x 12 (6 Rounds):
Minute 1 - 6 Back Squats
Minute 2 - 3 Front Squats

All repetitions, on both movements, are completed with a singular weight: 63% of our current 1RM Front Squat. All repetitions are taken from the rack, with time remaining after each inside the minute as rest.

Conditioning
"Bike Drop"
For Time:
21/15 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (115/80)
21/15 Calorie Assault Bike, 12 Power Snatches, 12 Thrusters (135/95)
21/15 Calorie Assault Bike, 9 Power Snatches, 9 Thrusters (155/105)
21/15 Calorie Assault Bike, 6 Power Snatches, 6 Thrusters (185/135)
21/15 Calorie Assault Bike, 3 Power Snatches, 3 Thrusters (205/145)

Swim Conditioning
3 Rounds:
100m Light Pace
25m Hard Pace (increasing intensity by third sprint)
Rest 2:00
200 Meter Moderate Effort
Rest 2:00
100m Hard Effort

Not for tracked score, but for quality effort in the pool.

2019 Open Athletes

Gymnastic Conditioning
On the Minute x 12 (4 Rounds):
Minute 1 - 15/12 Calorie Row
Minute 2 - 40 Double-Unders
Minute 3 - 3-6 Bar Muscle-Ups

Conditioning
"Bike Drop"
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

Friday 3.8.2019

2019 Open + Qualifier Athletes

Open 19.1
*** To be Updated ***

Team,
At the time of this post, our full CompTrain staff is awaiting the announcement with you, ready to put together a full approach guide for the effort tomorrow. We’ll be working into the early hours on Friday morning fine-tuning and testing, so we definitely want our athletes to get to bed for a full nights rest rather than wait. But when you wake, we look forward to giving you everything we can. Here's what to expect:

Shortly after the announcement:

  • Initial reaction video posted on the CompTrain Instagram

By the time you wake on Friday morning, we’ll have the full strategy post on CompTrain Pro (Individuals, Masters, Teens) detailing:

  • Specific 19.1 Mobility
  • Specific 19.1 Warmup and Primer
  • Full Strategy Written Brief
  • Full Strategy Video and Movement Visuals posted to our Youtube Channel

As a new feature on the Open leaderboard, athletes can hashtag a group upon workout submission. Will be fun to see our teammates on the leaderboard! Use a hashtag below!
#CompTrain
#CompTrainMasters
#CompTrainTeens

Not sure which track to follow? Click the link below for the article:
Which track should I follow during the Open?

Thursday 3.7.2019

2019 Qualifier Athletes

Active Recovery Day

2019 Open Athletes

Rest or "Pre-Game"

"Pre-Game" is a competition primer designed for athletes who prefer to move about on the day before a competition. It's intention is to break a light sweat, but prime us for the following day's effort. This is available on CompTrain Pro, via the link HERE.

Wednesday 3.6.2019

2019 Qualifier Athletes

Overhead Squat
In a 10:00 Window:
Build to a Heavy Single OHS for the day.

Let's take what's here today, and not force the heaviest loads if our technique and positioning is not there. Aim is to execute a sound heavy repetition.

Conditioning
"Manhattan"
21-15-9:
Deadlifts (225/155)
Overhead Squats (135/95)

Conditioning
"Dash"
1 Round:
750/600 Meter Ski Erg
150 Double-Unders
50 Hang DB Clean and Jerks (50/35)

Swim Conditioning
20:00 Time Trial

Checking in to gauge our ability to cover a longer range distance in the pool.

2019 Open Athletes

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements patterns. Today we will be biasing slightly towards weightlifting, given yesterday's bodyweight centric training day. Aim is to finish this eager for Friday.

Pause Overhead Squat
3 Sets of 1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *heavy*, but not an all-time best pausing overhead squat. We are looking for a 3s pause in the bottom of the squat.

"Wednesday Primer"
Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike/Ski/Run
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups
Station #3 - 1:00 Moderate Row/Bike/Ski/Run
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU
Station #5 - 1:00 Moderate Row/Bike/Ski/Run
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

Tuesday 3.5.2019

2019 Qualifier Athletes

Gymnastic Conditioning
Females:
15-13-11-9-7 - Assault Bike Calories
10-8-6-4-2 - Deficit Kipping HSPU

Males:
21-18-15-12-9 - Assault Bike Calories
10-8-6-4-2 - Deficit Kipping HSPU

Climb in deficit throughout. Not for score - for practice.

Conditioning
"4-Wheel Drive"

Part #1 - On the 0:00, AMRAP 4:00:
35/25 Calorie Row
35 x 10m Shuttle Sprints
Max Power Cleans (135/95)

Rest 4:00

Part #2 - On the 8:00, AMRAP 4:00:
30/21 Calorie Row
30 x 10m Shuttle Sprints
Max Power Cleans (155/105)

Rest 4:00

Part #3 - On the 16:00, AMRAP 4:00:
25/17 Calorie Row
25 x 10m Shuttle Sprints
Max Power Cleans (185/135)

Rest 4:00

Part #4 - On the 24:00, AMRAP 4:00:
20/13 Calorie Row
20 x 10m Shuttle Sprints
Max Power Cleans (205/145)

Odd-Object Conditioning
3 Rounds:
30 GHD Sit-Ups
50' Handstand Walk
50' Sandbag Walk (150/100)
50' Handstand Walk

2019 Open Athletes

Handstand Walk Practice
10:00 of Practice

Not for time or score - but for a chance to practice sound movement mechanics.

Gymnastic Conditioning
2 Rounds, Not for Score:
1:30 Light Bike
50% of estimated Max Kipping HSPU
1:30 Light Bike
40% of estimated Max Kipping HSPU
1:30 Light Bike
30% of estimated Max Kipping HSPU

Not for intensity or score. Much like our first part, a chance to practice our mechanics.

Conditioning
"3-Wheel Drive"
3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")

Monday 3.4.2019

2019 Qualifier Athletes

Snatch
With a 12:00 Time Cap:
45 GHD Sit-Ups
30/21 Calorie Row
15 Bar Muscle-Ups
In Time Remaining: Build to a Heavy Squat Snatch*

*Starting weights are fixed:
Males - 205#, climbing by 10# after each completed lift.
Females - 145#, climbing by 5# after each completed lift.
Score is the heaviest squat snatch lifted inside the 12:00 window.

Back Squat
6 Sets:
Set #1 - 5 Repetitions @ 70%
Set #2 - 3 Repetitions @ 75%
Set #3 - 5 Repetitions @ 70%
Set #4 - 3 Repetitions @ 80%
Set #5 - 5 Repetitions @ 70%
Set #6 - 3 Repetitions @ 85%

Conditioning
"Adele"
21-18-15:
Double Dumbbell Power Snatches
CTB Pull-Ups
Push Jerks

Dumbbells - 50's/35's
Push Jerk - 155/105

2019 Open Athletes

"Open 19.2" Re-Test
5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans

Rounds 1+2 - 8:00 Cap
Round 3 - 12:00 Cap
Round 4 - 16:00 Cap
Round 5 - 20:00 Cap

Male Rx - 135-185-225-275-315 lb.
Female Rx - 85-115-145-175-205 lb.

Re-Test Ready Audio posted to CompTrain Pro.

Sunday 3.3.2019

2019 Qualifier Athletes

Rest Day

As a reminder, Qualifier Athletes will not be re-testing Open 19.1 tomorrow. This is in accordance with our goals as a Qualifier Athlete, outlined in the article linked here: Which track should I follow during the Open?

2019 Open Athletes

Rest Day

And as a reminder here as well, tomorrow we will be re-testing Open 19.1. Using the lessons learned from Friday, let's leave no doubt.

Saturday 3.2.2019

2019 Qualifier Athletes

Conditioning
"Mercury"
For Time:
25 Burpee Box Jump Overs (24"/20")
Directly into...
21-15-9 (Females 15/12/9)
Row Calories
Assault Bike Calories
Directly into...
150' Handstand Walk
Directly into...
21-15-9 (Females 15/12/9)
Row Calories
Assault Bike Calories
Directly into...
25 Burpee Box Jump Overs (24"/20")


Swim Conditioning
5 Rounds:
50m Light Pace
50m Hard Pace
Rest 2:00
3 Rounds:
50m Light Pace
50m Hard Pace
Rest 1:00
100m Hard Pace

Not for tracked score, but for quality effort in the pool.

2019 Open Athletes

Open 19.2 Refinement + Recovery
See CompTrain Pro for Friday's reflections, and a look ahead towards our re-attempt on Monday.

Conditioning
"Mercury"
25 Barbell-Facing Burpees
Directly into...
15-12-9 (Females 12-9-6)
Row Calories
Assault Bike Calories
Directly into...
25 Kipping Handstand Pushups
Directly into...
15-12-9 (Females 12-9-6)
Row Calories
Assault Bike Calories
Directly into...
25 Barbell-Facing Burpees

Friday 3.1.2019

2019 Qualifier Athletes

Hang Squat Clean
With a 12:00 Running Clock...
Minutes 0-4 - 3 High Hang Squat Cleans
Minutes 4-8 - 2 Hang Squat Cleans
Minutes 8-12 - 1 Low-Hang Squat Clean
Aim is to build to a heavy set at each.

Push Press
4 Sets of 6 Repetitions
Aim to to build to a moderately heavy set of six.

Set #1 - 65% of estimated 1RM Push Press
Set #2 - 70%
Set #3+4 - 75%

"Open 19.2"
5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans

Rounds 1+2 - 8:00 Cap
Round 3 - 12:00 Cap
Round 4 - 16:00 Cap
Round 5 - 20:00 Cap

Male Rx - 135-185-225-275-315 lb.
Female Rx - 85-115-145-175-205 lb.

Air Runner Conditioning
2 Rounds:
21-18-15-12-9: Calorie Run
Rest :30s between sets, and 3:00 between rounds.

2019 Open Athletes

Open 19.2 Strategy Video

Click here for CompTrain Pro, powered by the SugarWOD app. Here, our team has produced a full strategy post for all groups (Individuals, Masters, and Teens), detailing:

  • Specific 19.2 Mobility
  • Specific 19.2 Warmup and Primer
  • Full Strategy Written Brief

"Open 19.2"
5 Rounds for Time:
25 Toes to Bar
50 Double-Unders
15-13-11-9-7 Squat Cleans

Rounds 1+2 - 8:00 Cap
Round 3 - 12:00 Cap
Round 4 - 16:00 Cap
Round 5 - 20:00 Cap

Male Rx - 135-185-225-275-315 lb.
Female Rx - 85-115-145-175-205 lb.

Thursday 2.28.2019

2019 Qualifier Athletes

Active Recovery Day

2019 Open Athletes

Rest or "Pre-Game"

"Pre-Game" is a competition primer designed for athletes who prefer to move about on the day before a competition. It's intention is to break a light sweat, but prime us for the following day's effort. This is available on CompTrain Pro, via the link HERE.

Wednesday 2.27.2019

2019 Qualifier Athletes

Ring Muscle-Up Conditioning

4 Rounds:
50 Double-Unders
10 Alternating DB Squat Snatches (50/35)
7 Ring Muscle-Ups
Rest 1:00 between rounds.

Time is completion, to include rest periods after rounds 1, 2, and 3.

Conditioning
“Overhaul”
1 Round:
50 Box Jump Overs (24"/20")
40 Chest to Bar Pull-Ups
30 Power Snatches (155/105)

Odd-Object Conditioning

3 Rounds, *Not for Time*:
1,000 Meter Row
25 Kipping Handstand Pushups
100' Sled Pull (Hand over Hand)

2019 Open Athletes

Ring Muscle-Up Practice
4 Rounds:
40 Double-Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between

3-Position Power Snatch
5 Sets:
Set #1 - 60% of estimated 1RM Power Snatch
Set #2 - 64%
Set #3 - 68%
Set #4 - 72%
Set #5 - 72-75%

Wednesday Primer
On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It's aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

On the Minute x 16 (4 Rounds)
Min 1 - 7 Box Jump Overs + 7 TTB
Min 2 - 5 Power Snatches + 5 Overhead Squats
Min 3 - 5 Strict Pull-Ups + 5-10 Kipping HSPU
Min 4 - Recovery Row/Bike/Ski

Box - 24"/20"
Barbell - 50-55% of your estimated 1RM Snatch.

Tuesday 2.26.2019

2019 Qualifier Athletes

Gymnastic Conditioning
3 Rounds:
20 Dumbbell Hang Clean and Jerks (50/35)
20 Calorie Air Runner
Directly into...
150' Handstand Walk

Pausing Clean Pull
3 Sets of 3 - Pausing Clean Pulls

*Two pauses, both for a full second at each position before finishing with a strong extension:
Pause #1 - 3 inches off the floor
Pause #2 - Just past the knee

Set #1 - 80% of 1RM Clean
Set #2 - 85%
Set #3 - 90%

Conditioning
“Face Off”

Every 5:00 x 5 Rounds:
3 Power Cleans (225/155)
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
21/15 Calorie Assault Bike

Score is slowest round of the five.

Body Armor

3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.

2019 Open Athletes

Pausing Clean Pull
3 Sets of 3 - Pausing Clean Pulls

*Two pauses, both for a full second at each position before finishing with a strong extension:
Pause #1 - 3 inches off the floor
Pause #2 - Just past the knee

Set #1 - 80% of 1RM Clean
Set #2 - 85%
Set #3 - 90%

Power Clean and Jerk
On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk

Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. Record all seven complexes to the tracker below. This complex does not need to be "touch and go" power cleans.

Set #1 - 70% of estimated 1RM Power Clean and Jerk
Set #2 - 74%
Set #3 - 78%
Set #4 - 82%

Conditioning
“Face Off”
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Score is our slowest round of the five.

Body Armor

3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.

Monday 2.25.2019

2019 Qualifier Athletes

Weightlifting
Minutes 0:00-7:00 - Pause Overhead Squat (3s in bottom)
Build to a Heavy Single

Minutes 7:00-12:00 - Pause Snatch Balance (3s in bottom)
Build to a Heavy Single

Minutes 12:00-20:00 - Hang Squat Snatch
Build to a Heavy Single

Conditioning
“Full Send”
3 Rounds:
50 Double-Unders
5 Rope Climbs
50 Double-Unders
15 Thrusters (135/95)

Back Squat
Building upon our squats from a week ago. Adding 2% to each set.
5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%

Rest upwards to 2:00 between sets.

Midline
Not for Time:
25/18 Calorie Row, 25 GHD Sit-Ups
50/35 Calorie Row, 50 GHD Sit-Ups
75/50 Calorie Row, 75 GHD Sit-Ups

2019 Open Athletes

"Open 19.1" Re-Test
AMRAP 15:
19 Wallballs (20/14) *Females 9' Target
19 Calorie Row

"Retest Ready" strategy is posted on CompTrain Pro, with revised insight over the course of the recent days. CLICK HERE to sign up for Pro, and jump on our mailing list so we can send you a 50% coupon code for your first month.

Sunday 2.24.2019

2019 Qualifier Athletes

Rest Day

As a reminder, Qualifier Athletes will not be re-testing Open 19.1 tomorrow. This is in accordance with our goals as a Qualifier Athlete, outlined in the article linked here: Which track should I follow during the Open?

2019 Open Athletes

Rest Day

And as a reminder here as well, tomorrow we will be re-testing Open 19.1. Using the lessons learned from Friday, let's leave no doubt.

Saturday 2.23.2019

2019 Qualifier Athletes

Split Jerk
On the 2:30 x 6 Sets:
2 Split Jerks
*After each set, complete 1-2 PegBoard ascents.

Percentages:
Set #1 - 75% of current 1RM Split Jerk
Set #2 - 78%
Sets #3-6 - Build to a heavy double for the day.

"Barista"
For Time:
27/21 Calorie Assault Bike, 27 Toes to Bar
21/15 Calorie Assault Bike, 21 CTB Pull-Ups
15/9 Calorie Assault Bike, 15 Bar Muscle-Ups
Directly into...
8 Clean and Jerks (225/155)
4 Clean and Jerks (265/175)
2 Clean and Jerks (295/195)
1 Clean and Jerk (315/215)

Odd-Object Conditioning
3 Rounds:
9 DBall Cleans (150/100)
15 Burpee Box Jump Overs (40"/30")
50' Handstand Walk

Swim Conditioning
30:00 Recovery Effort

2019 Open Athletes

Split Jerk
On the 2:00 x 6 Sets:
2 Split Jerks
*After each set, complete 40 Double-Unders

Percentages:
Set #1 - 75% of current 1RM Split Jerk
Set #2 - 78%
Sets #3-6 - Build to a heavy double for the day.

“Barista”
Teams of 3:
150/100 Calorie Assault Bike
70 Power CJ (135/95), 70 Toes to Bar
50 Power CJ (155/105), 50 CTB Pull-Ups
30 Power CJ (185/125), 30 Bar Muscle-Ups
150/100 Calorie Assault Bike

CompTrain Pro additions (via SugarWOD app) - Open 19.1 written follow-up from Day 1 attempts (strategy on what to focus on for our re-attempts), along with an individual based version of “Barista”. Click HERE for Pro.

Friday 2.22.2019


2019 Qualifier Athletes

Snatch
On the Minute x 10:
20 Double-Unders
1 Snatch

Starting load - 75%.
Aim is to climb in every minute thereafter. Athlete's choice on power, or squat. Single barbell, changing loads between minutes.

Front Squat
6 Sets of 2 Repetitions
*After each set, complete 30% of your Max Strict HSPU
Set #1 - 80%
Set #2 - 82%
Set #3 - 84%
Set #4 - 86%
Set #5 - 88%
Set #6 - 90%

Conditioning
"Open 19.1" - Video Strategy HERE
AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row

Males throw to 10', Females to 9.

Midline Conditioning
Alternating EMOM x 12 (6 Rounds):
Minute 1 - 12 Calorie Air Runner
Minute 2 - 16 GHD Sit-Ups


2019 Open Athletes

Click HERE for Open 19.1 Video Strategy

Open 19.1
AMRAP 15:
19 Wallballs (20/14)
19 Calorie Row

Males throw to a 10' target.
Females throw to a 9' target.

Click HERE for CompTrain Pro, powered by the SugarWOD app. Here, our team has produced a full strategy post for all groups (Individuals, Masters, and Teens), detailing:

  • Specific 19.1 Mobility
  • Specific 19.1 Warmup and Primer
  • Full Strategy Written Brief

As a new feature on the Open leaderboard, athletes can hashtag a group upon workout submission. Will be great to see our teammates on the leaderboard! Use a hashtag below!

#CompTrain
#CompTrainMasters
#CompTrainTeens

Thursday 2.21.2019

2019 Qualifier Athletes

Optional Active Recovery
3 Rounds:
1:30 Bike
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

Then…

3 Rounds, with 40% of 1RM Snatch (All Lifts Below)
1:00 Bike or Ski Erg
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
1:00 Bike or Ski Erg
3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches

2019 Open Athletes

Optional Active Recovery
3 Rounds:
1:30 Bike
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

Then…

3 Rounds, with 40% of 1RM Snatch (All Lifts Below)
1:00 Bike or Ski Erg
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
1:00 Bike or Ski Erg
3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches

Wednesday 2.20.2019

2019 Qualifier Athletes

Competition Primer
On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (115/80)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg or Assault Bike

2019 Open Athletes

Competition Primer
On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (115/80)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg or Assault Bike

Tuesday 2.19.2019

2019 Qualifier Athletes

3-Position Pausing Power Clean
Build to a Heavy Complex:
1 High Hang Power Clean (Pause at Pockets)
1 Hang Power Clean (Pause 1 Inch Above the Knee)
1 Power Clean (Pause (1 Inch Below the Knee)

Pausing for a 2 Count at Each Position and in the Catch.

Conditioning
5 Rounds:
30 Double Unders
5 Power Cleans (175/115)
7 Bar Facing Burpees

Rest 1 Minute

Recovery Bike
16 Minute Recovery Effort

On the 4:00, 8:00, and 12:00: 20 GHD Sit-ups + 20 Hip Extensions

2019 Open Athletes

3-Position Pausing Power Clean
Build to a Heavy Complex:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

Pausing for a 2 Count at the Knee and in the Catch.

Conditioning
5 Rounds:
30 Double Unders
5 Power Cleans (155/105)
7 Bar Facing Burpees

Rest 1 Minute

Recovery Bike
16 Minute Recovery Effort

On the 4:00, 8:00, and 12:00: 20 GHD Sit-ups + 20 Hip Extensions

Monday 2.18.2019

2019 Qualifier Athletes

Back Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%

"Meatball"
For Time:
75 Wallballs (20/14)
35/25 Calorie Assault Bike

Directly Into...

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50's/35's)

Swim
Recovery 25 Minute Swim

2019 Open Athletes

Back Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%

"Meatball"
For Time:
75 Wallballs
35/25 Calorie Assault Bike

Directly Into...

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50's/35's)

Sunday 2.17.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 2.16.2019

2019 Qualifier Athletes

Bar Muscle-Ups
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes: 3 Position Power Snatch + 3 Overhead Squats
Even Minutes: 3-6 Bar Muscle-ups

"Leaps & Bounds"
For Time:
3 Rope Climbs, 9 Box Jump Overs, 48 Power Snatches (75/55)
3 Rope Climbs, 9 Box Jump Overs, 24 Snatches (95/65)
3 Rope Climbs, 9 Box Jump Overs, 12 Snatches (135/95)
3 Rope Climbs, 9 Box Jump Overs, 6 Snatches (185/135)
3 Rope Climbs, 9 Box Jump Overs, 3 Snatches (225/155)

Box: (24/20)

Run Conditioning
3 x 1:30 On, :30 Off
3 x 1:15 On, :45 Off
3 x 1:00 On, 1:00 Off

2019 Open Athletes

Bar Muscle-Ups
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes - 3 Power Snatches
Even Minutes - :40 Seconds Bar Muscle-Up Practice

"Leaps & Bounds" (Team Version)
Teams of 3
For Time (30 Minute Cap):
120 Power Snatches (75/55), 120 Box Jump Overs, 12 Rope Climbs
90 Power Snatches (95/65), 90 Box Jump Overs, 9 Rope Climbs
60 Power Snatches (115/80), 60 Box Jump Overs, 6 Rope Climbs
30 Power Snatches (135/95), 30 Box Jump Overs, 3 Rope Climbs

Box: (24/20)

"Leaps & Bounds" (Individual Version)
For Time:
15 Power Snatches (95/65), 15 Box Jump Overs, 3 Rope Climbs
12 Power Snatches (115/80), 15 Box Jump Overs, 3 Rope Climbs
9 Power Snatches (135/95), 15 Box Jump Overs, 3 Rope Climbs
6 Power Snatches (165/110), 15 Box Jump Overs, 3 Rope Climbs

Box: (24/20)

Friday 2.15.2019

2019 Qualifier Athletes

"Waterproof"
21 - 15 - 9
Row Calories
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Barbell Facing Burpees
Thrusters (95/65)

Gymnastic Conditioning
AMRAP 4:
15 Kettlebell Swings (70/53)
50' Unbroken Handstand Walk

Rest 2 Minutes

AMRAP 4:
15 Kettlebell Swings (70/53)
50' Unbroken Handstand Walk

Recovery Bike
25 Minute Effort

On the 5:00, 10:00, 15:00 and 20:00 - 20 GHD Sit-ups

2019 Open Athletes

"Waterproof"
21 - 15 - 9
Row Calories
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Barbell Facing Burpees
Thrusters (95/65)

Gymnastic Conditioning
AMRAP 4:
10 Kettlebell Swings (53/35)
25' Unbroken Handstand Walk

Rest 2 Minutes 

AMRAP 4:
10 Kettlebell Swings (53/35)
25' Unbroken Handstand Walk

Recovery Bike
25 Minute Effort

On the 5:00, 10:00, 15:00 and 20:00 - 20 GHD Sit-ups

Thursday 2.14.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 2.13.2019

2019 Qualifier Athletes

Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

"Squeaky Wheel"
3 Rounds:
100 Double Unders
25/18 Calorie Assault Bike
50' Handstand Walk
10 Push Jerks (225/155)

Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts

After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups

2019 Open Athletes

Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

"Squeaky Wheel"
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)

Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts

After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups

Tuesday 2.12.2019

2019 Qualifier Athletes

Back Squat
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%

"Top Heavy"
15-12-9-6-3:
Power Cleans (185/125)
Strict Deficit Handstand Push-ups (3"/1.5")
Front Squats (185/125)
Strict Chest to Bar Pull-ups

Row Conditioning
On the 0:00 - 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00 - 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00 - 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

2019 Open Athletes

Back Squat
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%

"Top Heavy"
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

Row Conditioning
On the 0:00 - 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00 - 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00 - 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

Monday 2.11.2019

2019 Qualifier Athletes

Snatch Balance
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps

Loads Progress: 50-55-60-65%

Snatch
On the Minute x 11: 1 Squat Snatch

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike

"Shut Down"
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (70/50)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Swim Conditioning
5 Sets of 150 Meters (50 Light, 50 Moderate, 50 Fast)

Rest 2 Minutes Between

2019 Open Athletes

Snatch Balance
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps

Loads Progress: 50-55-60-65%

Snatch
On the Minute x 11: 1 Squat Snatch

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike

"Shut Down"
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Sunday 2.10.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 2.9.2019

2019 Qualifier Athletes

Gymnastics Conditioning
5 Rounds, Not for Time:
1-2 Pegboard Ascents
16 Alternating Pistols

Weightlifting Complex
On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks

"Georgia"
For Time:
30 Ring Muscle-ups
200 Double Unders
10 Power Cleans
10 Front Squats
10 Jerks

Barbell: 265/175

Gymnastic Conditioning
3 Rounds:
25 Dumbbell Deadlifts (50's/35's)
100' Dumbbell Front Rack Walking Lunge (50’s/35’s)
5 Rope Climbs (15')

Rest 2 Minutes Between

2019 Open Athletes

Weightlifting Complex
On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks

“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

Midline
3 x 25 Weighted Hip Extensions

After Each Set: 20 Hollow Rocks

Friday 2.8.2019

2019 Qualifier Athletes

Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

"Twenty-Something"
AMRAP 20:
30 Overhead Squats (115/80)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Stamina Builder
For Time:
50 Double Unders, 20' Handstand Walk, 50 Sit-ups, 20' Handstand Walk
40 Double Unders, 20' Handstand Walk, 40 Sit-ups, 20' Handstand Walk
30 Double Unders, 20' Handstand Walk, 30 Sit-ups, 20' Handstand Walk
20 Double Unders, 20' Handstand Walk, 20 Sit-ups, 20' Handstand Walk
10 Double Unders, 20' Handstand Walk, 10 Sit-ups, 20' Handstand Walk

2019 Open Athletes

Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

"Twenty-Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Stamina Builder
For Time:
50 Double Unders, 20' Handstand Walk, 50 Sit-ups, 20' Handstand Walk
40 Double Unders, 20' Handstand Walk, 40 Sit-ups, 20' Handstand Walk
30 Double Unders, 20' Handstand Walk, 30 Sit-ups, 20' Handstand Walk
20 Double Unders, 20' Handstand Walk, 20 Sit-ups, 20' Handstand Walk
10 Double Unders, 20' Handstand Walk, 10 Sit-ups, 20' Handstand Walk

Thursday 2.7.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 2.6.2019

2019 Qualifier Athletes

Tempo Back Squat
5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

"Sole Cycle"
3 Rounds:
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 175/115
Round 2: 155/105
Round 3: 135/95

Odd-Object Conditioning
3 Rounds:
500 Meter Run
1 Legless Rope Climb
2 Rope Climbs
50' Double Kettlebell Front Rack Walking Lunge (70's/53's)

Body Armor
5x5 Bench Press (Building to a Heavy Set of 5)

After Each Set: Max Strict Chest to Bar Pull-ups

Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts

2019 Open Athletes

Tempo Back Squat
5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

"Sole Cycle"
3 Rounds:
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

Body Armor
5x5 Bench Press (Building to a Heavy Set of 5)

After Each Set: Max Strict Chest to Bar Pull-ups

Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts

Tuesday 2.5.2019

2019 Qualifier Athletes

"Dubble Bubble" (10 Minute Time Cap)
6 Rounds:
25 Double Unders
5 Power Snatches (155/105)
25 Double Unders
5 Bar Muscle-ups

Snatch (At the 11:00)
AMRAP 3:
Snatches (205/145)

Athletes Choice on Power or Squat

Stamina Conditioning
On the 4:00 x 3 Sets:
21 GHD Sit-ups
21/15 Calorie Row
21 Kipping Handstand Push-ups

Swim Conditioning
5 x 100 Meter Efforts

Resting 1 Minute Between

First 25 Meters: Side Stroke (Left)
Second 25 Meters: Side Stroke (Right)
Third 25 Meters: Breaststroke
Fourth 25 Meters: Freestyle

Recovery Swim
15 Minute Recovery Swim (Alternating Between All Four Techniques at the Same Distances.)

2019 Open Athletes

"Dubble Bubble"
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

Stamina Conditioning
On the 4:00 x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping Handstand Push-ups

Monday 2.4.2019

2019 Qualifier Athletes

Pausing Split Jerk
5 Sets of 2

63%, 68%, 73%x3. 2 second pause in dip and catch.

Clean and Jerk
On the Minute x 11:
1 Clean and Jerk

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Front Squat
On the Minute x 5:
1 Front Squat (Building in Weight)

"Funny Bone"
24-18-12:
Dumbbell Snatch (70/50)
Box Jump Overs (30/24)
Front Squats (155/105)

Odd-Object Conditioning
For Time:
75' Handstand Walk
75' Sandbag Walk (150/100)
15 Sandbag Cleans (150/100)
75' Sandbag Walk (150/100)
75' Handstand Walk

2019 Open Athletes

Pausing Split Jerk
5 Sets of 2

63%, 68%, 73%x3. 2 second pause in dip and catch.

Clean and Jerk
On the Minute x 11:
1 Clean and Jerk

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Front Squat
On the Minute x 5:
1 Front Squat (Building in Weight)

"Funny Bone"
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

Sunday 2.3.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 2.2.2019

2019 Qualifier Athletes

Close Grip Overhead Squat
Build to a Moderate set of 3

Pausing Overhead Squat
2 Reps x 30 Second Holds

With 75% of Close Grip Overhead Squat Load

Snatch
For Time:
50' Handstand Walk, 9 Squat Snatches (185/135)
50' Handstand Walk, 7 Squat Snatches (185/135)
50' Handstand Walk, 5 Squat Snatches (185/135)

"Over Easy"
For Time:
Buy-In: 75/50 Calorie Bike

Directly Into...

3 Rounds:
21 Chest to Bar Pull-Ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)

Running
5-4-3-2-1:
Minutes For Distance

Rest Half the Time Between Rounds

2019 Open Athletes

Close Grip Overhead Squat
Build to a Moderate set of 3

Pausing Overhead Squat
2 Reps x 30 Second Holds

With 75% of Close Grip Overhead Squat Load

"Over Easy"
For Time:
Buy-In: 75/50 Calorie Bike

Directly Into...

3 Rounds:
21 Chest to Bar Pull-Ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)

Running
5-4-3-2-1:
Minutes For Distance

Rest Half the Time Between Rounds

Friday 2.1.2019

2019 Qualifier Athletes

"Wet Floor"
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups

Squat Clean Complex (Compare to 12-26-18)
On the 90 Seconds x 5:
Power Clean + Hang Squat Clean + Squat Clean

Body Armor
A. 3x8: Alternating DB Snatch
B. 3x8: Romanian Deadlift
C. 1 Round:
3 Sets: :30 Seconds On, :30 Seconds Off - GHD Sit-Ups
2 Sets: :30 Seconds On, :30 Seconds Off - Hip Extensions
1 Set: 1:00 On - GHD Sit-ups

2019 Open Athletes

"Wet Floor"
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups

Body Armor
A. 3x8: Alternating DB Snatch
B. 3x8: Romanian Deadlift
C. 1 Round:
3 Sets: :30 Seconds On, :30 Seconds Off - GHD Sit-Ups
2 Sets: :30 Seconds On, :30 Seconds Off - Hip Extensions
1 Set: 1:00 On - GHD Sit-ups

Thursday 1.31.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 1.30.2019

2019 Qualifier Athletes

Tempo Back Squat
5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom

"After Party"
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50's/35's)

30 Double Unders After Each Round

Conditioning
For Time:
27 Box Step Overs (70's/50's)
200' Sandbag Walk (150/100)
9 Rope Climbs

2019 Open Athletes

Tempo Back Squat
5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom

"After Party"
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50's/35's)

30 Double Unders After Each Round

Skill Conditioning
5 Rounds, Not For Time:
2 Rope Climbs
8 Box Step-Ups (50's/35's)
12 Handstand Push-ups

Tuesday 1.29.2019

2019 Qualifier Athletes

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Odd-Object Conditioning
For Time:
25 Calorie Air Runner
25 Axel Bar Power Cleans (165/110)
25 Axel Bar Push Jerks (165/110)
25 Calorie Air Runner

Row Capacity (Building from 12-10-18)
6 Rounds, On the 2:00:
400/330 Meter Row

Round 1: 2k Pace + 9 Seconds
Round 2: 2k Pace + 4 Seconds
Round 3: 2k Pace - 1 Second

Midline (Repeat from January 16th)
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

2019 Open Athletes

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Row Capacity (Building from 12-10-18)
6 Rounds, On the 2:00:
400/330 Meter Row

Round 1: 2k Pace + 9 Seconds
Round 2: 2k Pace + 4 Seconds
Round 3: 2k Pace - 1 Second

Midline (Repeat from January 16th)
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

Monday 1.28.2019

2019 Qualifier Athletes

Stamina Builder
For Time:
30 Dumbbell Power Snatches (50/35)
100' Handstand Walk
20 Dumbbell Power Snatches (80/55)
50' Handstand Walk
10 Dumbbell Power Snatches (100/70)

Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%

*After Each Set, Complete 25% Strict Handstand Push-ups

Squat Clean Thruster
On the Minute x 10:
20 Double Unders
1 Squat Clean Thruster

Start at 65% of 1RM Clean and Jerk, Building From There.

"Life Jacket"
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

2019 Open Athletes

Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%

*After Each Set, Complete 25% Strict Handstand Push-ups

Squat Clean Thruster
On the Minute x 10:
20 Double Unders
1 Squat Clean Thruster

"Life Jacket"
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Sunday 1.27.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 1.26.2019

2019 Qualifier Athletes

Ring Muscle-Up Conditioning
10 Minute Recovery Effort - Choice of Bike, Ski, or Row

On the 2:00 - 40% of Max Ring Muscle-Ups
On the 4:00 - 50% of Max Ring Muscle-Ups
On the 6:00 - 40% of Max Ring Muscle-Ups
On the 8:00 - 50% of Max Ring Muscle-Ups
On the 10:00 - 40% of Max Ring Muscle-Ups

"Bird Box"
For Time:
1 Mile Run
10 Rope Climbs
50 Clean and Jerks (135/95)

Midline
Not For Time:
50 Weighted AbMat Sit-ups (10#)
50 GHD Sit-ups
50 AbMat Sit-ups

Swim Conditioning
800 Meter Swim

Mechanics over intensity here. Looking for a strong effort, but not a "time trial" or "for time" effort. Think 85% of what we could.

2019 Open Athletes

Ring Muscle-Up Conditioning
10 Minute Recovery Effort - Choice of Bike, Ski, or Row

On the 2:00 - 35% of Max Ring Muscle-Ups
On the 4:00 - 45% of Max Ring Muscle-Ups
On the 6:00 - 55% of Max Ring Muscle-Ups
On the 8:00 - 45% of Max Ring Muscle-Ups
On the 10:00 - 35% of Max Ring Muscle-Ups

Adding 5% From Last Wednesday

"Bird Box"
For Time:
1 Mile Run
10 Rope Climbs
50 Clean and Jerks (135/95)

Friday 1.25.2019

2019 Qualifier Athletes

"Top Down"
With a 12:00 Time Cap:
1 Round:
25 Barbell Facing Burpees
25 Squat Snatches (115/80)
25 Barbell Facing Burpees

Time Remaining: Build to 1RM Hang Snatch

Conditioning
2 Rounds:
50 Calorie Air Runner (Or 800 Meter Trueform)
20 Back Squats (225/155)

*Back Squats Come From Ground.

Body Armor
3x10 Barbell Front Rack Halting Reverse Lunges
3x21 Glute Bridges
3x30 Good Mornings

Recovery Bike
40 Minute Light Effort

2019 Open Athletes

"Top Down"
With a 12:00 Time Cap:
1 Round:
50 Barbell Facing Burpees
40/30 Calorie Bike
30 Squat Snatches (115/80)

Time Remaining: Build to 1RM Hang Snatch

Stamina Builder
5 Sets:
15/12 Calorie Row
50' Dumbbell Walking Lunge (50's/35's)
15/12 Calorie Row

1 Minute Rest Between

Midline
Not For Time:
50 GHD Sit-ups
75 AbMat Sit-ups
100 Banded Good Mornings

Thursday 1.24.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 1.23.2019

2019 Qualifier Athletes

Squats + Handstand Walking
On the 2:00 x 5
3 Front Squats + 6 Back Squats + 50' Handstand Walk

Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%

"Girl Power"
3 Rounds:
21/15 Calorie Assault Bike
3 Rounds of "Gymnastic Complex"
5 Squat Cleans (245/165)

1 Round of "Gymnastic Complex":
4 Strict Handstand Push-ups, 8 Chest to Bar Pull-ups, 12 Pistols

Stamina Conditioning
For Time:
150 Double Unders
75 Thrusters (75/55)
150 Double Unders

Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53's/35's)
10 Kettlebell Bent Over Rows (Each Side)
50 Banded Pull-Aparts

2019 Open Athletes

Squats + Handstand Walking
On the 2:00 x 5
3 Front Squats + 6 Back Squats + 50' Handstand Walk

Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%

"Girl Power"
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"
5 Squat Cleans (185/135)

Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53's/35's)
10 Double Kettlebell Bent Over Row
50 Banded Pull-Aparts

Tuesday 1.22.2019

2019 Qualifier Athletes

"Layup"
15-10-5:
Toes to Bar
Wallballs (30/20)
Hang Power Snatches (95/65)

Into...

100' Double Overhead Kettlebell Lunge (53's/35's)

Into...

5-10-15:
Toes to Bar
Wallballs (30/20)
Hang Power Snatches (95/65)

Odd-Object Conditioning
On the 4:00 x 5 Rounds:
350 Meter Air Runner/Trueform Run
50' Yoke Carry

Row Conditioning
On the 0:00 - 60/40 Calorie Row
On the 4:00 - 40/30 Calorie Row
On the 7:00 - 40/30 Calorie Row
On the 10:00 - 20/15 Calorie Row
On the 11:00 - 20/15 Calorie Row
On the 12:00 - 20/15 Calorie Row

Midline
Accumulate 2:00 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension (25/15)
Accumulate 4:00 in a D-Ball Hold (150/100)

Athletes Can Break Up Time Totals However They See Fit.

2019 Open Athletes

"Layup"
25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Row Conditioning
On the 0:00 - 50/35 Calorie Row
On the 4:00 - 30/24 Calorie Row
On the 7:00 - 30/24 Calorie Row
On the 10:00 - 15/12 Calorie Row
On the 11:00 - 15/12 Calorie Row
On the 12:00 - 15/12 Calorie Row

Midline
Accumulate 1:30 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension

Athletes Can Break Up Time Totals However They See Fit.

Monday 1.21.2019

2019 Qualifier Athletes

Deadlift
7 Sets of 2

1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.

Push Press
5 Sets of 3

1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

"Go Fish"
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (185/135)
15 Barbell Facing Burpees
9 Push Jerks (185/135)

Repeat from 8.31.18

Stamina Conditioning
2 Rounds:
30/21 Calorie Assault Bike
30 Kipping Deficit Handstand Push-ups (6"/4")
30/21 Calorie Assault Bike
15 Kipping Deficit Handstand Push-ups (6"/4")

Swim Conditioning
7 Rounds, Not For Score:
50 Meters Hard Pace
50 Meters Recovery Pace

2019 Open Athletes

Deadlift
7 Sets of 2

1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.

Push Press
5 Sets of 3

1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

"Go Fish"
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

Repeat from 8.31.18

Stamina Builder
5 Rounds:
50 Double Unders
50% of Max Kipping Handstand Push-ups

Rest 1 Minute Between Rounds.

Sunday 1.20.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 1.19.2019

2019 Qualifier Athletes

Stamina Conditioning (On the 0:00)
For Time:
6 Devils Press (70's/50's), 6 Burpee Bar Muscle-Ups
5 Devils Press (70's/50's), 5 Burpee Bar Muscle-Ups
4 Devils Press (70's/50's), 4 Burpee Bar Muscle-Ups
3 Devils Press (70's/50's), 3 Burpee Bar Muscle-Ups
2 Devils Press (70's/50's), 2 Burpee Bar Muscle-Ups
1 Devils Press (70's/50's), 1 Burpee Bar Muscle-Up

"Road Rash" (On the 20:00)
5 Rounds, On the 5:00
5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)
5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-ups
15/12 Calorie Assault Bike

"Mad Town" (On the 60:00)
For Time:
40/30 Calorie Ski Erg
5 Rope Climbs
20 Sandbag Cleans (150/100)

Midline
3 "Giant" Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold

Rest 2 Minutes Between

2019 Open Athletes

Gymnastic Conditioning
Ascending Ladder for 5 Minutes:
1 Devils Press (50's/35's), 1 Bar Muscle-Up
2 Devils Press (50's/35's), 2 Bar Muscle-Up
3 Devils Press (50's/35's), 3 Bar Muscle-Up

"Road Rash"
5 Rounds, On the 5:00
5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)
5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-Ups
15/12 Calorie Assault Bike

Midline
3 "Giant" Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold

Rest 2 Minutes Between

Friday 1.18.2019

2019 Qualifier Athletes

"Sea Legs"
In a 15 Minute Window:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk

Skill Conditioning
Alternating "On the 2:00" x 16 (4 Rounds):
Minutes 1-2: 50' Barbell Overhead Walking Lunge
Minutes 3-4: 7 Deficit Kipping Handstand Push-ups + 3 Rope Climbs

Run Conditioning
With a Running Clock:
On the 5:00 x 3: 800 Meter Run
On the 4:00 x 4: 400 Meter Run
On the 3:00 x 5: 200 Meter Run

2019 Open Athletes

"Sea Legs"
In a 15 Minute Window:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk

Handstand Walking
Alternating On the Minute x 12:
Minute 1: 50 Double Unders
Minute 2: 50' Handstand Walk

Thursday 1.17.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 1.16.2019

2019 Qualifier Athletes

Box Squat
8 Sets of 2

2 Sets at Each Percentage: 60-65-70-75%

Back Squat
3 Sets of 2

1 Set at Each Percentage: 83-85-87%

Odd-Object Conditioning
Buy-In: 150' Handstand Walk
3 Rounds:
7 Sandbag Cleans
50' Sandbag Carry (150/100)
Cash-Out: 150' Handstand Walk

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (225/155)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (275/185)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (315/205)
6 Lateral Barbell Burpees

2019 Open Athletes

Box Squat
8 Sets of 2

2 Sets at Each Percentage: 60-65-70-75%

Back Squat
3 Sets of 2

1 Set at Each Percentage: 83-85-87%

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Tuesday 1.15.2019

2019 Qualifier Athletes

Ring Muscle-Up Conditioning
10 Minute Recovery Effort (Choice of Bike, Ski, or Row)

On the 2:00 - 30% of Max Ring Muscle-ups
On the 4:00 - 40% of Max Ring Muscle-ups
On the 6:00 - 50% of Max Ring Muscle-ups
On the 8:00 - 40% of Max Ring Muscle-ups
On the 10:00 - 30% of Max Ring Muscle-ups

"Chain Reaction"
3 Rounds:
21/15 Calorie Assault Bike
7 Toes to Bar + 7 Chest to Bar Pull-ups + 7 Bar Muscle-ups

Directly Into...

3 Rounds:
9 Power Cleans (175/115)
9 Push Jerks (175/115)

Conditioning
21-18-15-12-9:
Calorie Ski Erg
Calorie Air Runner

Rest 1 Minute Between Rounds.

Midline
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 30 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 20 Weighted Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 10 Strict Toes to Bar

2019 Open Athletes

Ring Muscle-Up Conditioning
10 Minute Recovery Effort (Choice of Bike, Ski, or Row)

On the 2:00 - 30% of Max Ring Muscle-ups
On the 4:00 - 40% of Max Ring Muscle-ups
On the 6:00 - 50% of Max Ring Muscle-ups
On the 8:00 - 40% of Max Ring Muscle-ups
On the 10:00 - 30% of Max Ring Muscle-ups

"Chain Reaction"
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
9 Power Cleans (155/105)
9 Push Jerks (155/105)

Midline
2 Rounds:
:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 GHD Sit-Ups
:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 GHD Sit-Ups
:30 Seconds Double Overhead Dumbbell Hold + 15 GHD Sit-Ups

Monday 1.14.2019

2019 Qualifier Athletes

Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%):
Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets)

Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch

(60-65-70-70-70%)

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

"Double Date"
3 Rounds:
15 Hang Power Snatches (135/95)
60 Double Unders
15 Overhead Squats (135/95)
30/21 Calorie Row

Stamina Builder
3 Rounds:
21 Dumbbell Thrusters (50's/35's)
21 Kipping Handstand Push-ups

Swim Conditioning
10 Rounds: 100 Meter Swim

Time On = Time Off

2019 Open Athletes

Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%):
Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets)

Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch

(60-65-70-70-70%)

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

"Double Date"
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Stamina Builder
3 Rounds:
21 Dumbbell Front Squats (50's/35's)
21 Kipping Handstand Push-ups

Sunday 1.13.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 1.12.2019

2019 Qualifier Athletes

Aerobic Capacity
For Time
7k Run

Can be Completed Outside, on the Air Runner or Trueform

Clean and Jerk
For Time:
10 Bar Muscle-ups + 5 Squat Clean and Jerks (70%)
8 Bar Muscle-ups + 4 Squat Clean and Jerks (75%)
6 Bar Muscle-ups + 3 Squat Clean and Jerks (80%)
4 Bar Muscle-ups + 2 Squat Clean and Jerks (85%)
2 Bar Muscle-ups + 1 Squat Clean and Jerks (90%)

Conditioning (Team Version)
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

150/100 Calorie Assault Bike

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

150/100 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

2019 Open Athletes

Clean and Jerk
For Time:
10 Bar Muscle-ups + 5 Squat Clean and Jerks (70%)
8 Bar Muscle-ups + 4 Squat Clean and Jerks (75%)
6 Bar Muscle-ups + 3 Squat Clean and Jerks (80%)
4 Bar Muscle-ups + 2 Squat Clean and Jerks (85%)
2 Bar Muscle-ups + 1 Squat Clean and Jerks (90%)

Conditioning (Team Version)
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

150/100 Calorie Assault Bike

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

150/100 Calorie Assault Bike

2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

Friday 1.11.2019

2019 Qualifier Athletes

"Task Priority Fight Gone Bad"
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (95/65)
30 Shoulder to Overhead (95/65)
30/21 Calorie Row

Rest 2 Minutes

Strength/Stamina Work
On the 1:30 x 7 Rounds:
3 Dumbbell Hang Clean and Jerks (Left Arm)
3 Dumbbell Hang Clean and Jerks (Right Arm)
6 Alternating Dumbbell Power Snatches

Athletes build in weight through the 7 rounds. Each set must be completed unbroken.

Midline
20 Minute Erg Recovery Bike
On the 5:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 10:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 15:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 20:00 - 15 Weighted Hip Extensions + Max Effort L-Sit

2019 Open Athletes

"Task Priority Fight Gone Bad"
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (75/55)
30 Shoulder to Overhead (75/55)
30/21 Calorie Row

Rest 2 Minutes

Midline
20 Minute Recovery Effort (Choice of Bike, Row, Ski, or Run)
On the 5:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 10:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 15:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 20:00 - 15 Weighted Hip Extensions + Max Effort L-Sit

Thursday 1.10.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 1.9.2019

2019 Qualifier Athletes

Skills
Max Ring Muscle-Ups

Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 Seconds in Bottom)
1 Regular Front Squat

"Satans Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (185/135)
10 Barbell Facing Burpees

Odd-Object Conditioning
4 Rounds:
300 Meter Air Runner
10 Double Kettlebell Deadlifts (150's/100's)
50' Farmers Carry (150's/100's)

Body Armor
3 "Giant" Sets:
8 Sumo Deadlifts
8 Kneeling Unilateral Dumbbell Press (Each Side)
25 Banded Good Mornings
50' Single Overhead Carry (Each Side)

Rest 2 Minutes Between Sets.

2019 Open Athletes

Skills
Max Ring Muscle-Ups

Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

"Satans Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Barbell Facing Burpees

Gymnastic Skills
AMRAP 10:
2 Rounds of "Strict Cindy"
50' Handstand Walk

Tuesday 1.8.2019

2019 Qualifier Athletes

Kipping Handstand Pushups
On the 3:00 x 5 Rounds
15/12 Calorie Ski Erg
7 Deficit Kipping Handstand Push-ups
50' Front Rack Dumbbell Lunge

Athletes Build in Deficit and Weight to a Heavy 50' Distance.

"Fuller Circle"
For Time:
75/50 Calorie Assault Bike
150 Double Unders
2000 Meter Row
150 Double Unders
75/50 Calorie Assault Bike

Midline
4 Rounds, Every 3 Minutes:
20 GHD Sit-Ups
50' Handstand Walk
Time Remaining: Max D-Ball Hold (150/100)

No Rest Between Rounds. 12 Minute Running Clock.

2019 Open Athletes

Kipping Handstand Pushups
On the 2:00 x 5 Rounds
40% of Max Kipping Handstand Push-ups
50' Front Rack Dumbbell Lunge

Athletes Build in Weight to a Heavy 50' Distance.

"Fuller Circle"
For Time:
75/50 Calorie Assault Bike
125 Double-Unders
2000 Meter Row
150 Double-Unders
75/50 Calorie Assault Bike

Midline
4 Rounds, Every 2 Minutes:
15 GHD Sit-Ups
Time Remaining: Max D-Ball Hold (100)

No Rest Between Rounds. 8 Minute Running Clock.

Monday 1.7.2019

2019 Qualifier Athletes

Snatch Primer
8 Sets:
Power Snatch + Snatch Balance + High Hang Pause Snatch

50-53-56-59-62-65x3

Snatch
On the Minute x 10
Snatch Deadlift + Floating Snatch (Pause in Start + Catch)

"Heavy DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 205/145

Stamina Builder
For Time:
16 Burpee Box Jump Overs (24/20)
8 Bar Muscle-Ups
12 Burpee Box Jump Overs (24/20)
6 Bar Muscle-Ups
8 Burpee Box Jump Overs (24/20)
4 Bar Muscle-Ups
4 Burpee Box Jump Overs (24/20)
2 Bar Muscle-Ups

Swim Conditioning
50 Jumping Air Squats + 150 Meter Swim
50 Jumping Air Squats + 100 Meter Swim
50 Jumping Air Squats + 50 Meter Swim

2019 Open Athletes

Snatch Primer
8 Sets:
Power Snatch + Snatch Balance + High Hang Pause Snatch

50-53-56-59-62-65x3

Snatch
On the Minute x 10
Snatch Deadlift + Floating Snatch (Pause in Start + Catch)

"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Stamina Builder
1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs
Toes to Bar

Sunday 1.6.2019 (Deload Week)

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 1.5.2018 (Deload Week)

2019 Qualifier Athletes

"Low Five"
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (115/85)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (145/100)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (175/115)
Max Lateral Bar Burpees

Midline
50-40-30-20-10:
Russian Kettlebell Swings (70/53)
GHD Sit-ups

2019 Open Athletes

Conditioning
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Bar Burpees

Friday 1.4.2018 (Deload Week)

2019 Qualifier Athletes

Conditioning
On the 2:00 x 6 Rounds:
25% Max Ring Muscle-ups
7-7-5-5-3-3 Front Squats

"Bee's Knees"
5 Rounds:
15 Wallballs (30/20, Females 9' Target)
50' Sandbag Carry (150/100)
15/10 Assault Bike
50' Sandbag Carry (150/100)

Rest 2 Minutes Between

Swim Conditioning
20 Minute Continuous Tempo Swim

Every 100 Meters: 75 Meters Light, 25 Meters Hard

2019 Open Athletes

Conditioning
On the 2:00 x 6 Rounds:
25% Max Ring Muscle-Ups
7-7-5-5-3-3 Front Squats

"Bee's Knees"
5 Rounds:
1 Minute Wallballs (20/14, Females 9' Target)
1 Minute Kettlebell Swings (53/35)
1 Minute Bike
1 Minute Rest

Thursday 1.3.2018 (Deload Week)

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 1.2.2018 (Deload Week)

2019 Qualifier Athletes

Unilateral Dumbbell Work
0:00 - 5:00: Dumbbell Overhead Squat (Heavy 5 on Each Side)
5:00-10:00: Dumbbell Squat Snatch (Heavy 3 on Each Side)
10:00-15:00: Single Dumbbell Overhead Lunge (Heavy 50’ on Each Side)

Power Clean + Handstand Walk
On the 90 Seconds x 5 Rounds:
25' Handstand Walk O-Course
3-3-2-2-1: Power Cleans

"Air Walker"
5 Rounds:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief" (155/105)

1 Round of "The Chief":
3 Power Cleans + 6 Push-ups + 9 Air Squats

2019 Open Athletes

Power Clean + Handstand Push-ups
On the 90s x 5 Rounds:
33% of Max Kipping Handstand Push-ups
3-3-2-2-1: Power Cleans

Between 70-85%. Single Repetitions on Cleans.

"Air Walker"
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief" (135/95)

1 Round of "The Chief":
3 Power Cleans + 6 Pushups + 9 Air Squats

Tuesday 1.1.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Monday 12.31.2018 (Deload Week)

2019 Qualifier Athletes

Pausing Back Squat
5 Sets of 2

8 Second Pause in Bottom. Sets: 50-53-56-59-62%

"Frantastic"
For Time:
21 Thrusters (115/80)
9 Ring Muscle-ups
15 Thrusters (115/80)
15 Chest to Bar Pull-ups
9 Thrusters (115/80)
21 Pull-ups

Recovery Row
5 Rounds:
2:00 Light
1:00 Moderate

2019 Open Athletes

Pausing Back Squat
5 Sets of 2

8 Second Pause in Bottom. Sets: 50-53-56-59-62%

"Fran"
21-15-9:
Thrusters (95/65)
Pull-ups

Sunday 12.30.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 12.29.2018

2019 Qualifier Athletes

Rope Climb Conditioning (Repeat From 11-10)
For Time:
5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike

Conditioning
100 Double Unders + 12 Bar Muscle-ups + 6 Parallette Handstand Push-ups
100 Double Unders + 8 Bar Muscle-ups + 4 Parallette Handstand Push-ups
100 Double Unders + 4 Bar Muscle-ups + 2 Parallette Handstand Push-ups

Directly Into…

9 Clean and Jerks (225/155)
7 Clean and Jerks (245/165)
5 Clean and Jerks (275/185)
3 Clean and Jerks (295/195)
1 Clean and Jerk (315/215)

*Athletes Choice on Power or Squat, Along with Push or Split Jerk.

Body Armor
3x8 Stiff Legged Deadlift
3x12 Barbell Bent Over Row - 3x12
3x16 Front Rack Reverse Lunges (8 Each Leg)
3x20 Weighted AbMat Sit-Ups

2019 Open Athletes

Rope Climb Conditioning (Repeat From 11-10)
For Time:
5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike

"Saving Grace"
In Teams of 3 (30 Minute Time Cap)
3 Rounds:
60 Kipping Handstand Push-ups
20 Bar Muscle-ups

Directly Into...

30 Power Clean and Jerks (115/80)
30 Power Clean and Jerks (135/95)
30 Power Clean and Jerks (155/105)
30 Power Clean and Jerks (185/135)
30 Power Cleans and Jerks (205/145)
30 Power Cleans and Jerks (225/155)

Friday 12.28.2018

2019 Qualifier Athletes

Air Runner Conditioning
4 Rounds:
3:00 Light
2:00 Moderate
1:00 Fast

Squat Snatch
Minutes 0:00 - 5:00 - Heavy Single Overhead Squat
Minutes 5:00 - 10:00 - Heavy Single Snatch Balance
Minutes 10:00 - 15:00 - Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
Minutes 15:00 - 20:00 - Moderate Squat Snatch Double

"Over and Out" (Repeat From 6-29-18)
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)

Odd-Object
3 "Giant Sets":
:30 Second Handstand Hold
:30 Second D-Ball Hold (150/100)
:30 Second Static Hold in Overhead Squat (135/95)
:30 Second Weighted Hip Extension (45/35)

Rest as Needed Between Sets

2019 Open Athletes

Squat Snatch
Minutes 0:00 - 5:00 - Heavy Single Overhead Squat
Minutes 5:00 - 10:00 - Heavy Single Snatch Balance
Minutes 10:00 - 15:00 - Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
Minutes 15:00 - 20:00 - Moderate Squat Snatch Double

"Over and Out" (Repeat From 6-29-18)
For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Row Conditioning
Males:
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals

Females:
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals

Thursday 12.27.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 12.26.2018

2019 Qualifier Athletes

Barbell Cycling (Benchmark Test From 11-7)
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining:
Max Overhead Squats (135/95)

Gymnastic Conditioning
5 Rounds:
1 L-Sit Rope Climb
16 Alternating Pistols
50' Handstand Walk

Squat Clean Complex
On the 90 Seconds x 5:
Power Clean + Hang Squat Clean + Squat Clean

"Clean Sheet"
AMRAP 3:
10/7 Calorie Assault Bike
9 Power Cleans (115/90)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
7 Hang Squat Cleans (145/100)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
5 Squat Cleans (165/110)

Swim Conditioning
1 x 200 Meters (Rest 3:00)
3 x 100 Meters (Resting 2:00 Between)
5 x 50 Meters (Rest 1:00 Between)
7 x 25 Meters (Rest :30 Between)

2019 Open Athletes

Barbell Cycling (Benchmark Test From 11-7)
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining:
Max Overhead Squats (135/95)

Squat Clean Complex
On the 90 Seconds x 5:
Power Clean + Hang Squat Clean + Squat Clean

"Clean Sheet"
AMRAP 3:
10/7 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
5 Squat Cleans (135/95)

Body Armor
3x16 Front Rack Reverse Lunges (8 Each Leg)
3x20 Weighted AbMat Sit-Ups - 3x20

*After Each Set, Complete 30-40% of Max Strict Pull-ups

Tuesday 12.25.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Monday 12.24.2018

2019 Qualifier Athletes

Strict Ring Muscle-ups
1 Attempt for Max Strict Ring Muscle-ups

Followed By...

30% - 40% - 50% Unbroken Kipping Ring Muscle-ups
200 Double Unders
50% - 40% - 30% Unbroken Kipping Ring Muscle-ups

Gymnastic Conditioning
4 Sets:
21/15 Calorie Ski Erg
12/9 Strict Ring Dips
9 Strict Handstand Push-ups

"12 Days of CrossFit"
For TIme:
1 Squat Snatch (155/105)
2 Hang Power Snatches (155/105)
3 Deadlifts (155/105)
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24"/20")
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges (70/53)
9 Kettlebell Swings (70/53)
10 GHD Sit-ups
11 Wallballs (30/20)
12 Calorie Assault Bike

Flow Goes: 1, 2-1, 3-2-1, 4-3-2-1….

2019 Open Athletes

Strict Ring Muscle-ups
1 Attempt for Max Strict Ring Muscle-ups

Followed By...

30% - 40% - 50% Unbroken Kipping Ring Muscle-ups
200 Double Unders
50% - 40% - 30% Unbroken Kipping Ring Muscle-ups

Gymnastic Conditioning
4 Rounds:
:30 Seconds Max Strict Ring Dips
:30 Seconds Rest
:30 Seconds Max Strict Handstand Push-ups
:30 Seconds Rest

"12 Days of CrossFit"
For TIme:
1 Squat Snatch (135/95)
2 Hang Power Snatches (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24"/20")
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges (53/35)
9 Kettlebell Swings (53/35)
10 GHD Sit-ups
11 Wallballs (30/20)
12 Calorie Assault Bike

Flow Goes: 1, 2-1, 3-2-1, 4-3-2-1….

Sunday 12.23.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 12.22.2018

2019 Qualifier Athletes

Gymnastic Conditioning
50 Double Unders + 1 Rope Climb (15')
50 Double Unders + 3 Parallette Handstand Push-ups
50 Double Unders + 2 Rope Climbs (15')
50 Double Unders + 6 Parallette Handstand Push-ups
50 Double Unders + 3 Rope Climbs (15')
50 Double Unders + 9 Parallette Handstand Push-ups

Back Squat
20 Rep Max

"Powerpuff"
For Time:
15 Chest to Bar Pull-ups + 12 Toes to Bar + 9 Bar Muscle-ups
400 Meter Air Runner
15 Power Cleans (225/155)
800 Meter Air Runner
15 Power Cleans (225/155)
400 Meter Air Runner
9 Bar Muscle-ups + 12 Toes to Bar + 15 Chest to Bar Pull-ups

Recovery Swim
9 Minute Light Pace
6 Minute Moderate Pace
3 Minute Hard Pace

2019 Open Athletes

Back Squat
20 Rep Max

Rope Climb Conditioning
For Time:
10 Rope Climbs

"Powerpuff"
For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar

Friday 12.21.2018

2019 Qualifier Athletes

"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

Jerk
On the Minute x 10:
1 Push Jerk + 1 Split Jerk

Body Armor
3 Giant Sets:
8 Bench Press
Max Strict Chest to Bar Pull-ups
20 Weighted Sit-ups

Rest 2 Minutes

Bike Conditioning
12 Minute Effort
Rest 3 Minutes
9 Minute Effort
Rest 3 Minutes
6 Minute Effort

Aim is to hold to three challenging paces, naturally growing in intensity as we move.

2019 Open Athletes

"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

Jerk
On the Minute x 10:
1 Push Jerk + 1 Split Jerk

Thursday 12.20.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 12.19.2018

2019 Qualifier Athletes

Squat Snatch
5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat

Deficit Strict Handstand Push-ups
AMRAP 6:
Strict Handstand Push-ups (4.5"/3")

On the Minute (And to Start): 3 Deadlifts (365/255)

"Dead Arm"
3 Rounds:
5 Deficit Kipping Handstand Push-ups (7"/5")
10 Overhead Squats (115/80)
15 Deadlifts (115/80)

5 Rope Climbs (15')

3 Rounds:
5 Deficit Kipping Handstand Push-ups (7"/5")
10 Overhead Squats (115/80)
15 Deadlifts (115/80)

Complete 3 Round Triplet, Then 5 Rope Climbs, Then 3 Round Triplet.

Midline Conditioning
Not For Time:
1,000 Meter Ski Erg
20 Kettlebell Front Rack Box Step-Ups (24"/20")
1,000 Meter Ski Erg
16 Kettlebell Front Rack Box Step-Ups (24"/20")
1,000 Meter Ski Erg
12 Kettlebell Front Rack Box Step-Ups (24"/20")

Athletes are Free to Build in Load as Reps Decrease.

2019 Open Athletes

Overhead Squat
3 Sets of 5

Squat Snatch
5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat

Deficit Handstand Push-ups
Build to a Challenging Set of 3 Strict Deficit Handstand Push-ups

"Dead Arm"
AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Tuesday 12.18.2018

2019 Qualifier Athletes

Odd-Object (On the 0:00)
3 Rounds:
100' Handstand Walk
200' Yoke Carry (380/280)
300' Farmers Carry (70's/53's)

"Dopamine" (On the 25:00)
5 Rounds, On the 5:00:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

Midline (On the 60:00)
40-30-20:
GHD Sit-Ups

1 Minute Sandbag Hold After Each Set

Swim Conditioning
3 Rounds:
100 Meter Swim
Rest 1:30
75 Meter Swim
Rest 1:00
50 Meter Swim
Rest 3:00

2019 Open Athletes

"Dopamine"
5 Rounds, On the 5:00:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

Handstand Walk Practice
5 Rounds, Not for Time:
15 GHD Sit-Ups
50' Handstand Walk

Monday 12.17.2018

2019 Qualifier Athletes

Gymnastic Conditioning
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest as Needed Between Rounds

Clean and Jerk Complex (Repeat From 11/9)
5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk

Build to a Moderate Load

Box Front Squat
6 Sets of 2

Build to a Moderate Load

"Belly Flop"
21-15-9:
Box Jump Overs (24/20)
Power Cleans (135/95)
Chest to Bar Pull-ups
Front Squats (135/95)
Lateral Barbell Burpees
Push Jerks (135/95)

Body Armor / Midline
3x10: Single Legged Dumbbell Deadlifts (10 Each Leg)
3x20: Glute Bridges
3x30: Weighted Hip Extensions

2019 Open Athletes

Gymnastic Conditioning
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest as Needed Between Rounds

Clean and Jerk Complex (Repeat From 11/9)
5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk

Build to a Moderate Load

"Belly Flop"
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

Sunday 12.16.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 12.15.2018

2019 Qualifier Athletes

Barbell Cycling
3 Rounds:
In a :20 Second Window: Max Power Snatches (135/95)
Rest :40 Seconds
In a :30 Second Window: Max Power Snatches (155/105)
Rest :30 Seconds
In a :40 Second Window: Max Power Snatches (185/125)
Rest 2:20

Gymnastic Conditioning
For Time:
30 Heavy Rope Double Unders
3 Peg Board Ascents
60 Heavy Rope Double Unders
2 Peg Board Ascents
90 Heavy Rope Double Unders
1 Peg Board Ascent

Conditioning
For Time:
1,600 Meter Air Runner
Rest 3:00
1,200 Meter Row
Rest 2:00
800 Meter Ski Erg
Rest 1:00
1,200 Meter Row
Rest 2:00
1,600 Meter Air Runner

2019 Open Athletes

Barbell Cycling
3 Rounds:
In a :20 Second Window: Max Power Snatches (115/80)
Rest :40 Seconds
In a :30 Second Window: Max Power Snatches (135/95)
Rest :30 Seconds
In a :40 Second Window: Max Power Snatches (155/105)
Rest 2:20

Conditioning
In Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean and Jerks (50/35)
10 Medicine Ball Squat Jumps (20/14)
12/8 Calorie Bike

Switch After Completing Full Rounds. Dumbbell Changes Arms After 4 Reps.

Friday 12.14.2018

2019 Qualifier Athletes

"Joker"
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Gymnastic Conditioning
5 Rounds:
5 Bar Muscle-ups
7 Dumbbell Hang Clean and Jerk, Each Side (50/35)
9 Dumbbell Overhead Squats, Each Side (50/35)

Squat Clean + Handstand Walk
10 Squat Cleans (60%) + 20' Handstand Walk
8 Squat Cleans (68%) + 40' Handstand Walk
6 Squat Cleans (75%) + 60' Handstand Walk
4 Squat Cleans (83%) + 80' Handstand Walk
2 Squat Cleans (90%) + 100' Handstand Walk

Body Armor
4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell Waiter Squats (Each Side)
2x50: GHD Sit-Ups

2019 Open Athletes

"Joker"
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Squat Clean + Handstand Walk
10 Squat Cleans (60%) + 20' Handstand Walk
8 Squat Cleans (68%) + 40' Handstand Walk
6 Squat Cleans (75%) + 60' Handstand Walk
4 Squat Cleans (83%) + 80' Handstand Walk
2 Squat Cleans (90%) + 100' Handstand Walk

Body Armor
4x7: Weighted Strict Ring Dips
3x7: Pausing Kettlebell Waiter Squats (Each Side)
2x50: GHD Sit-Ups

Thursday 12.13.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 12.12.2018

2019 Qualifier Athletes

Barbell Cycling
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1: 225/155
Round 2: 205/145
Round 3: 185/135

"Play Ball"
For Time:
100 Wallballs (20/14)
25 Dumbbell Box Step Overs (24/20)
100' Double Dumbbell Walking Lunge
25 Dumbbell ox Step Overs (24/20)
100 Wallballs (20/14)

Dumbbells at 70/50. Females to a 9' Wallball Target.

Row Capacity
9 Rounds, On the 2:00:
400/330 Meter Row

Round 1: 2K Pace + 8
Round 2: 2K Pace + 4
Round 3: 2K Pace
Round 4: 2K Pace + 8
Round 4: 2K Pace + 4
Round 6: 2K Pace
Round 7: 2K Pace + 8
Round 8: 2K Pace + 4
Round 9: 2K Pace

2019 Open Athletes

Barbell Cycling
3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks

Round 1: 185/135
Round 2: 155/105
Round 3: 135/95

"Play Ball"
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Tuesday 12.11.2018

2019 Qualifier Athletes

Anaerobic Threshold Conditioning
3 Rounds:
In a 2:00 Window - 21 Calorie Air Runner
In a 1:30 Window - 15 Calorie Air Runner
In a 1:00 Window - 9 Calorie Air Runner

Rest 1 Minute Between Rounds

Gymnastic Conditioning
2 Rounds:
40% of Max Ring Muscle-ups + 100 Double Unders
30% of Max Ring Ring Muscle-ups + 100 Double Unders
20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds

"Crash Course"
4 Rounds:
27/18 Calorie Assault Bike
21 GHD Sit-ups
15 Chest to Bar Pull-ups
9 Sandbag Cleans (150/100)

Body Armor / Midline
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit

Rest 2 Minutes Between

2019 Open Athletes

Gymnastic Conditioning
2 Rounds:
40% of Max Ring Muscle-ups + 100 Double Unders
30% of Max Ring Ring Muscle-ups + 100 Double Unders
20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds

"Crash Course"
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups
15 Chest to Bar Pull-ups
9 Sandbag Cleans (100/70)

Body Armor / Midline
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit

Rest 2 Minutes Between

Monday 12.10.2018

2019 Qualifier Athletes

Squat Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

Barbell Cycling
On the Minute x 5:
5 Touch and Go Squat Snatches

Handstand Pushup Conditioning (Repeat #2 for Open)
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups
Rest 30 Seconds

Round 1-3: Strict Handstand Push-ups
Rounds 4-5: Kipping Deficit (4.5/3)

“Dumbbell Freddy Krueger"
21-15-9:
Dumbbell Power Snatch (70/50)
Burpees

Swim Conditioning
2 x 400 Meter Swim (Aiming for Consistency)

Rest 5 Minutes Between Efforts

Recovery Swim
15 Minute Effort

2019 Open Athletes

Squat Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

Handstand Push-up Conditioning (Repeat #2 for Open)
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups
Rest 30 Seconds

Round 1-3: Strict Handstand Push-ups
Rounds 4-5: Kipping Handstand Push-ups

“Dumbbell Freddy Krueger"
21-15-9:
Dumbbell Power Snatch (70/50)
Burpees

Sunday 12.9.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 12.8.2018

2019 Qualifier Athletes

Clean and Jerk
On the 90 Seconds x 10 Rounds:
1 Rope Climb
5 Barbell Facing Burpees
1 Squat Clean + Split Jerk

Box Front Squat
Build to Moderate Double

“Mountain Man”
For Time:
30 Power Snatches (75/55)
800 Meter Run
60 Thrusters (75/55)
800 Meter Run
30 Power Snatches (75/55)

Recovery Swim
30 Minute Effort

2019 Open Athletes

Clean and Jerk Complex
Build to a Heavy:
High Hang Clean
Hang Clean
Power Clean
Split Jerk

Box Front Squat
Build to Moderate Double

“Mountain Man”
For Time:
30 Power Snatches (75/55)
800 Meter Run
60 Thrusters (75/55)
800 Meter Run
30 Power Snatches (75/55)

Friday 12.7.2018

2019 Qualifier Athletes

Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Gymnastic Practice
In 15 Minute Window:
8 Strict Toes to Bar
25' Handstand Walk O-Course

"Babs"
3 Rounds:
10 Bar Muscle-ups
20 Deficit Kipping Handstand Push-ups (4.5"/3")
30 GHD Sit-ups
40 Wallballs (30/20)

Recovery Bike
50 Minute Efort

2019 Open Athletes

Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Gymnastic Practice
In 15 Minute Window:
8 Strict Toes to Bar
25' Handstand Walk O-Course

"Babs"
3 Rounds:
10 Bar Muscle-ups
20 Kipping Handstand Push-ups
30 GHD Sit-ups
40 Wallballs (20/14)

Thursday 12.6.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 12.5.2018

2019 Qualifier Athletes

Gymnastic Conditioning
3 Rounds:
4 Rope Climbs
8 Parallette Handstand Push-ups
50' Double Kettlebell Walking Lunges (53's/35's)

"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (70's/50's)
15/12 Calorie Assault Bike

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges

Swim Conditioning
For Time:
100 Air Squats, 50 Meter Swim
80 Air Squats, 50 Meter Swim
60 Air Squats, 50 Meter Swim
40 Air Squats, 50 Meter Swim
20 Air Squats, 50 Meter Swim

2019 Open Athletes

"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups

Tuesday 12.4.2018

2019 Qualifier Athletes

Anaerobic Threshold Conditioning
On the 3:00 x 7
12/9 Calorie Assault Bike
12 Calorie Air Runner

Push Jerk
Heavy 5-4-3-2-1

"Down Time"
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
...
Continue to Climb By (3) Repetitions Until Completion of the 15's.

Barbell: 175/115

Odd-Object
For Time:
50 GHD Sit-Ups
100' Handstand Walk
20 D-Ball Cleans (150/100)

2019 Open Athletes

Gymnastic Conditioning
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups

Rest 30 Seconds After Each Round. 1st 3 Rounds Strict. Last 2 Rounds Kipping.

Push Jerk
Heavy 5-4-3-2-1

"Down Time"
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

Monday 12.3.2018

2019 Qualifier Athletes

Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch

Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups

Rest 1 Minute

AMRAP 2:
Max Ring Muscle-ups

"Jump Start"
For Time:
100 Double Unders, 30 Dumbbell Snatches (70/50)
100 Double Unders, 30/21 Calorie Row
100 Double Unders, 30 Toes to Bar
100 Double Unders, 30/21 Calorie Row
100 Double Unders, 30 Dumbbell Snatches (70/50)

Gymnastic Conditioning
5 Sets:
21/15 Calorie Ski Erg
5 Strict Handstand Push-ups
10 Kipping Handstand Push-ups

Rest 1 Minute Between

2019 Open Athletes

Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch

Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups

Rest 1 Minute

AMRAP 2:
Max Ring Muscle-ups

"Jump Start"
For Time:
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

Sunday 12.2.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 12.1.2018

2019 Qualifier Athletes

Rope Climbs
AMRAP 5:
Seated L-Sit Legless Rope Climbs

Rest 1 Minute

AMRAP 2:
Rope Climbs

Deadlift
Romanian Deadlifts:
Heavy 12-10-8

Sumo Deadlifts:
Heavy 6-4-2

"Clean House"
5 Rounds:
AMRAP 4:
400 Meter Run
1 Round of "Cindy"
Max Power Snatches (135/95)

2 Minutes Rest Between

Swim Conditioning
2x400 Meters (Rest 3 Minutes)
3x200 Meters (Rest 2 Minutes)
1x100 Meter

2019 Open Athletes

Rope Climbs
AMRAP 5:
Seated L-Sit Legless Rope Climbs

Rest 1 Minute

AMRAP 2:
Rope Climbs

"Clean House"
5 Rounds:
AMRAP 4:
400 Meter Run
1 Round of "Cindy"
Max Power Snatches (115/80)

2 Minutes Rest Between

Friday 11.30.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean + Split Jerk

"Sore Eyes"
4 Rounds:
20 Wallballs (30/20)
20 Sumo Deadlift High Pulls (95/65)
20 Box Jump Overs (24/20)
20 Thrusters (95/65)
20/14 Calorie Row

Body Armor
2 Minute Chin-Over Bar Hold
2 Minute GHD Supine Hold
2 Minute Chin-Over Bar Hold

Every Break: 50 Double Unders

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean + Split Jerk

"Sore Eyes"
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

Thursday 11.29.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 11.28.2018

2019 Qualifier Athletes

Ring Muscle-Up Biathlon
For Time:
800 Meter Air Runner
21 Ring Muscle-Ups
800 Meter Air Runner
15 Ring Muscle-Ups
800 Meter Air Runner
9 Ring Muscle-Ups

Every Break on Muscle-Ups:
200 Meter Air Runner Penalty Run.

Barbell Cycling
For Time:
21 Push Presses (95/65)
15 Push Presses (135/95)
9 Push Presses (185/135)
15 Push Presses (135/95)
21 Push Presses (95/65)

Conditioning
4 Rounds:
20 Alternating Pistols
15 Box Jump Overs (24/20)
10 Kettlebell Deadlifts (150's/100's)

Directly Into...

100' Axel Bar Front Rack Walking Lunge (185/135)

Swim Conditioning
10x50 Meter Swim

Equal Work to Rest

2019 Open Athletes

Conditioning
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)

Rest 3 Minutes

50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Tuesday 11.27.2018

2019 Qualifier Athletes

Bike Conditioning
6 Sets:
21/15 Calorie Bike,
Rest 1 Minute Between Efforts

1st 7 Calories: Light Pace
2nd 7 Calories: Moderate Pace
3rd 7 Calories: Sprint Pace

"Criss Cross"
5 Rounds:
45 Double Unders
15 GHD SIt-ups
45 Double Unders
15 Power Cleans (135/95)

Odd-Object Conditioning
For Time:
30/21 Calorie Ski Erg
10 Sandbag Cleans (150/100)
25/18 Calorie Ski Erg
8 Sandbag Cleans (150/100)
20/15 Calorie Ski Erg
6 Sandbag Cleans (150/100)
15/12 Calorie Ski Erg
4 Sandbag Cleans (150/100)
10/9 Calorie Ski Erg
2 Sandbag Cleans (150/100)

Body Armor
3x8 Glute Ham Raise
3x10 Hip and Back Extensions
3x12 Barbell Bench Press
3x16 Close Grip Dumbbell Floor Presses
3x Max Effort L-Sit hold

Rest 1 Minute Between Each

2019 Open Athletes

"Criss Cross"
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Gymnastic Conditioning
AMRAP 4:
1-2-3-4-5-6-7-8…
Unbroken Chest to Bar Pull-ups

Climbing as High as Possible

Body Armor
3x8 Glute Ham Raise
3x10 Hip and Back Extensions
3x12 Barbell Bench Press
3x16 Close Grip Dumbbell Floor Presses
3x Max Effort L-Sit hold

Rest 1 Minute Between Each

Monday 11.26.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets (Building to a Moderate):
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch

"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (115/80)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (135/95)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (155/105)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (185/125)
12 Lateral Erg Burpees
Max Calorie Row

Gymnastic Complex
Each Set To Be Completed Unbroken:
Set 1: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 5 Bar Muscle-ups
Set 2: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
Set 3: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 3 Bar Muscle-ups
Set 4: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 2 Bar Muscle-ups
Set 5: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 1 Bar Muscle-up

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets (Building to a Moderate):
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch

"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/80)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Erg Burpees
Max Calorie Row

Sunday 11.25.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 11.24.2018

2019 Qualifier Athletes

Rope Climb Conditioning
On the 2:00 x 5:
40 Heavy Rope Double Unders + 2 Rope Climbs
Aiming to Complete as Quickly as Possible.

Directly Into...

3 Rounds:
8 Tempo Ring Dips
8 Tempo Ring Rows

Deadlift
3x3 at 76%
3x3 at 81%
3x3 at 86%

Conditioning
7 Rounds:
9 Power Snatches (95/65)
15 Wallballs (20/14)
200 Meter Run

Wearing a (20/14) Weight Vest

Row Conditioning
For Time:
5k Row

2019 Open Athletes

Rope Climb Conditioning
On the 2:00 x 5:
40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb
Aiming to Complete as Quickly as Possible.

Directly Into...
3 Rounds:
8 Tempo Ring Dips
8 Tempo Ring Rows

Deadlift
3x3 at 76%
3x3 at 81%
3x3 at 86%

"Fair Share"
Teams of 3
2 Rounds (30 Minute Time Cap)
200 Meter Run (Each)
100 Power Snatches (75/55)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

Friday 11.23.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

"Greased"
For Time:
30 Clean and Jerks (225/155)
On the Minute: 7 Toes to Bar

Midline V4
Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 17/14 Calorie Bike
Even Minutes: 16 GHD Sit-Ups

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

Conditioning
For Time:
30 Clean and Jerks (185/135)
On the Minute: 7 Toes to Bar

Bike Conditioning
For Time:
21-18-15-12-9
Assault Bike Calories
Rest 1 Minute Between Efforts

Thursday 11.22.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 11.21.2018

2019 Qualifier Athletes

Barbell Cycling
On the 0:00… 
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees

On the 4:00… 
12-9-6:
Front Squats (135/95)
Burpee Box Jumps (24/20)

On the 8:00… 
9-6-3:
Front Squats (185/135)
Burpee Box Jump Overs (24/20)

Odd-Object Conditioning
Buy In: 50 Calorie Air Runner
Directly Into…
3 Rounds:
7 Parallette Handstand Push-ups
50′ Front Rack Kettlebell Walking Lunge (70’s/53’s)
10 Sandbag Cleans (150/100)
Directly Into…
Cash Out: 50 Calorie Air Runner

Body Armor
3×10 Incline Tempo Dumbbell Bench Press
5×3 Weighted Pull-ups
3×12 Chest Supported Dumbbell Rows
3×16 Face Down Dumbbell Reverse Flys

Midline Conditioning
5 Rounds:
1 Minute D-Ball Hold (150/100)
30/21 Calorie Ski Erg

*For Every D-Ball Drop Inside of the Minute, Complete 10/7 Calories on the Ski Erg Before Returning to the Ball.

2019 Open Athletes

Barbell Cycling
On the 0:00… 
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees

On the 4:00… 
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)

On the 8:00… 
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

Body Armor
Alternating On the Minute x 16 (4 Rounds)
Minute 1: 50′ Front Rack Kettlebell Walking Lunge (53’s/35’s)
Minute 2: 9 Deadlifts (275/185) + 25′ Handstand Walk
Minute 3: 60 Double Unders
Minute 4: Rest

Midline
Not for Time:
20 Strict Toes to Bar
40 GHD Sit-ups
80 AbMat Sit-ups

Tuesday 11.20.2018

2019 Qualifier Athletes

Snatch Complex
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count” 
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
6 Dumbbell Power Snatches (100/70)

After Each Set:
200 Meter Wreckbag Run (50/35)

Row Conditioning (Repeat)
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Midline Conditioning
5 Rounds:
1 Minute D-Ball Hold (150/100)
30/21 Calorie Ski Erg

*For Every D-Ball Drop Inside of the Minute, Complete 10/7 Calories on the Ski Erg Before Returning to the Ball.

2019 Open Athletes

Snatch Complex
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count” 
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)

After Each Set:
200 Meter Wreckbag Run (50/35)

Row Conditioning (Repeat)
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Monday 11.19.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

“Bane” 
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
Watch “Bane” Benchmark Video

Midline Conditioning
4 Rounds, Not for Time:
5 Inchworms
20 Second L-Sit

Recovery Swim
Not For Time:
30 Minute Effort

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

“Bane” 
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
Watch “Bane” Benchmark Video

Sunday 11.18.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 11.17.2018

2019 Qualifier Athletes

Gymnastic Conditioning
For Time:
5 Legless Rope Climbs
10 Ring Muscle-ups
5 Legged Rope Climbs
10 Ring Muscle-ups

Clean and Jerk Complex
5 Sets:
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

Build to a Moderate

Overhead Complex
Build to a Heavy:
6 Push Jerks + 4 Split Jerks

“Boxed Out” 
For Time:
800 Meter Run
21 Hang Power Snatches (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (115/80)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (115/80)
9 Burpee Box Jumps (24/20)

Rest 3 Minutes After Completion

For Time:
1 Mile Run

2019 Open Athletes

Clean and Jerk Complex
5 Sets:
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

Build to a Moderate

Overhead Complex
Build to a Heavy:
6 Push Jerks + 4 Split Jerks

“Boxed Out” 
For Time:
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)

Friday 11.16.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

Deadlift 
3×3 at 74%
3×3 at 79%
3×3 at 84%

“Swift Justice”
2 Rounds:
50′ Handstand Walk
100 Double Unders
50′ Handstand Walk
50 Wallballs (20/14)
50′ Handstand Walk
25 Deadlifts (245/165)

Midline V3
Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-ups

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

Deadlift
3×3 at 74%
3×3 at 79%
3×3 at 84%

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Thursday 11.15.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 11.14.2018

2019 Qualifier Athletes

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (70’s/53’s)

Odd-Object Conditioning
3 Sets:
100 Meter Kettlebell Carry*
100 Meter Sandbag Carry
100 Meter Yoke

*Kettlebell Carry: 1 Kettlebell in Front Rack, 1 Overhead. Change at 50 Meter Mark.

Row Conditioning
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)
Rest 90 Seconds After 3 Sets
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)

2019 Open Athletes

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)

Body Armor
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

Tuesday 11.13.2018

2019 Qualifier Athletes

Strict Gymnastics
10-8-6-4-2:
Strict Deficit Handstand Push-ups (4.5″/3″)
Strict Chest to Bar Pull-ups

Directly Into…

10-8-6-4-2:
Strict Handstand Push-ups
Strict Pull-ups

Snatch Complex
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate

“Rush Hour” 
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (155/105)

“Ms Dash”
21-18-15-12-9:
Sumo Deadlift High Pulls (95/65)
Push Presses (95/65)
Calorie Air Runner

Recovery Bike
40 Minute Effort

2019 Open Athletes

Strict Gymnastics
4 Sets, Not For Time:
40% Max Strict Handstand Push-ups
6 Tempo Ring Rows

Rest as Needed Between

Snatch Complex
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate

“Rush Hour” 
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (135/95)

Monday 11.12.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“JackieJack”
For Time:
1000 Meter Row
50 Thrusters (65/45)
15 Bar Muscle-ups
50 Thrusters (65/45)
1000 Meter Row

Body Armor
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

Odd-Object Conditioning
3 Rounds:
50 Zeus Rope Double Unders
35/25 Calorie Ski Erg
7 D-Ball Cleans (150/100)

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“Jackie”
For Time
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

Conditioning
AMRAP 8:
AbMat Sit-ups

On the Minute (Starting on the 0:00): 25 Double Unders

Sunday 11.11.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Friday 11.9.2018

2019 Qualifier Athletes

Clean & Jerk Complex 
5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

Conditioning
AMRAP 18:
5 Rounds Buy-In:
200 Meter Run
10 Overhead Squat (95/65)

Directly Into…

Max Rounds In Time Remaining:
4 Strict Handstand Push-ups
7 Chest to Bar Pull-ups
12 Air Squats

Full Workout Wearing a 20/14 Weight Vest

Midline
Not For Time:
30 Hip Extensions, 30 Second Hip Extension Hold
20 Hip Extensions, 20 Second Hip Extension Hold
10 Hip Extensions, 10 Second Hip Extension Hold
10 GHD Sit-Ups, 10 Second GHD Supine Hold
20 GHD Sit-Ups, 20 Second GHD Supine Hold
30 GHD Sit-Ups, 30 Second GHD Supine Hold

2019 Open Athletes

Clean & Jerk Complex 
5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

Conditioning
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining…
Max Rounds:
5 Chest to Bar Pull-ups
7 Kipping Handstand Push-ups
21 Air Squats

Thursday 11.8.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 11.7.2018

2019 Qualifier Athletes

Barbell Cycling (Benchmark Testing) 
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining: Max Overhead Squats (135/95)

Odd-Object Conditioning
For Time:
100/70 Calorie Row
200 Double Unders
400 Meter Wreck Bag Run (100/80)

Rest 4 Minutes

50/35 Calorie Row
100 Double Unders
200 Meter Wreck Bag Run (100/80)

Rest 2 Minutes

25/18 Calorie Row
50 Double Unders
100 Meter Wreck Bag Run (100/80)

Body Armor
3 Sets: 8 Bench Press + 8 Bent Over Rows
3 Sets: 21 Dumbbell Floor Presses + 21 Banded Pull-Aparts

2019 Open Athletes

Barbell Cycling (Benchmark Testing) 
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining: Max Overhead Squats (135/95)

Conditioning
Teams of 2
5 Rounds For Time (25:00 Cap):
2 x 100 Meter Wreck Bag Run (One Each)
2 x 200 Meter Run (One Each)
40/30 Calorie Row (Split As Desired)

Wreck Bag: 70/50

Tuesday 11.6.2018

2019 Qualifier Athletes

Strict Gymnastics
12 Minute Clock:
2 Strict Ring Muscle-Ups
25′ Handstand Walk
16 Alternating Pistols
25′ Handstand Walk

Conditioning
27/21 Calorie Ski Erg
21 D-Ball Cleans (150/100)
27/21 Calorie Ski Erg

Odd-Object Conditioning
For Time:
21-18-15-12-9:
Air Runner Calories

After Each Set: 4 D-Ball Cleans (150/100)

Recovery Bike
35 Minute Bike

2019 Open Athletes

Strict Gymnastics
12 Minute Clock:
2 Strict Ring Muscle-Ups
25′ Handstand Walk
16 Alternating Pistols
25′ Handstand Walk

“Nate”
AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)

Midline
15 Minute Recovery Bike

15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00

Monday 11.5.2018

2019 Qualifier Athletes

Snatch Complex 
5 Sets:
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double” 
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (105/75)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (135/95)
4 Burpee Box Jump Overs (24/20)

Body Armor
3 Sets: 50′ Double Kettlebell Overhead Walking Lunge
2 Sets: 1 Minute Double Kettlebell Front Rack Hold

Midline 
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-Ups

2019 Open Athletes

Snatch Complex 
5 Sets:
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double” 
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

Sunday 11.4.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 11.3.2018

2019 Qualifier Athletes

Conditioning
For Time:
30 Power Snatches (185/135)
1 Mile Run

Immediately Into…

30-20-10:
Kettlebell Swings (70/53)
Thrusters (95/65)

Deadlift
9 Sets Total:
3 Sets at 70%
3 Sets at 75%
3 Sets at 80%

Gymnastic Conditioning
3 Rounds:
21 Chest to Bar Pull-ups
50′ Handstand Walk
21 Wallballs (30/20)
50′ Handstand Walk

2019 Open Athletes

Conditioning
For Time:
30 Power Snatches (135/95)
1 Mile Run

Immediately Into…

30-20-10:
Kettlebell Swings (53/35)
Thrusters (75/55)

Deadlift 
9 Sets Total:
3 Sets at 70%
3 Sets at 75%
3 Sets at 80%

15 AbMat Sit-Ups After Each Set

Friday 11.2.2018

2019 Qualifier Athletes

Clean & Jerk Complex
5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Conditioning
For Time:
21-18-15-12:
Row Calories
Bike Calories

30 DB Burpee Box Step-Overs (50’s/35’s)

12-15-18-21:
Row Calories
Bike Calories

(Females: 18-15-12-9 and 9-12-15-18)

Midline
3 x 30-60 Second D-Ball Hold
3 x 20 Weighted Sit-Ups

2019 Open Athletes

Clean & Jerk Complex
5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Conditioning
3 Rounds:
3 Minute Assault Bike
2 Minute Row Calories
1 Minute Lateral Burpees over Rower
Rest 2 Minutes Between Rounds

Thursday 11.1.2018

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day