August 06, 2020 Thursday

Notes: Choose a weight you can do all 5 rounds with unbroken.

Minimal Gear Run 5k for Time Bodyweight Version Run 5k for Time


August 05, 2020 Wednesday

Athlete chooses the height of the Box jump Power Clean and Jerk (60-70%) Minimal Gear EMOM 15 min Min 1: 8 Strict CTB Pull Up Min 2: 5 DB Power Clean and Jerk (60-70%) Min 3: 5 Box Jump (high) Notes: Athlete choose the height on the box jump. It should be high but something you can confidently get all 5 done within :45 seconds and with no misses on any round. Bodyweight Version EMOM 15min Min 1: 10 Seesaw Plank + 5 Clapping Push Up Min 2: 8 Plank to Squat Min 3: 5 Jumping High Knee Tuck


August 04, 2020 Tuesday

Same weight for each set

"Jackie" ish

0-5 min: Row 1000 meters 5-8 min: 50 Thrusters (45/35) 8-11 min: 30 Pull Up Notes: If you want to push the pace today you can. Otherwise treat this at about 70% effort.


August 03, 2020 Monday

(slight pause at the top each rep)

Flow Workout

Minimal Gear 800 meter Run 20-30 DB Deadlift (25's/15's) 20-30 DB Hang Power Clean 20-30 DB Press 800 meter Run 20-30 DB Back Squat (25's/15's) 20-30 DB Barbell Row 20-30 DB Alternating Split Jerk 800 meter Run 20-30 DB Reverse Lunge (25's/15's) 20-30 DB Alternating Hang Power Snatch 20-30 DB Floor Press Notes: All movements to be done with an empty barbell. Focus is on quality of movement and recovery. Bodyweight Version 3 Rounds 800m Run 12 Inchworm + Push Up 9ea. Alt Jumping Lunges 3 Wall Walks w/ a :03sec pause at the top


August 02, 2020 Sunday

30min CAP Minimal Gear Replace 6 Bar Muscle-ups for 6 DB Rows/side and 6 Dips Bodyweight Version Burpees Imaginary Rope Odd object hang clean and Jerk 6 Y to W + Push-Ups


August 01, 2020 Saturday

Wear a 20/14# weight vest if you have one Goal: Sub 16 min Minimal Gear Same Bodyweight Version For Time 40 Plank Ups 80 Jumping Jacks or Jump on to something 120 Air Squats


July 31, 2020 Friday

Find your 1 RM for the day in no more than 20 min


July 30, 2020 Thursday

Rest 3 minutes between rounds. ♀ 125-lb. squat, 30-in. box ♂ 185-lb. squat, 36-in. box Minimal Gear DB Front Squat Step-Ups Max 10m shuttle Run Bodyweight Version 20 Jumping Squats 10 Alternating Jumping Lunges Max 10m shuttle Run


July 29, 2020 Wednesday

Find your 1 RM for the day in no more than 20 min

AMRAP 15 mins: 16 alternating goblet box step ups (hold KB in front rack) 70/53 to 24"/20" box 16 KB snatch (8 reps each arm) 12 Toes to bar 50 Double unders Goal: 4+ Rounds Minimal Gear Same Bodyweight Version AMRAP 15 min 16 Alternating Lunges 16 Lateral Skater 12 Dragon Fly 70 Lateral Hops Goal: 4+ Rounds


July 28, 2020 Tuesday

Quick Build up to heavy set of 3

Minimal Gear DBs 400m Runs Bodyweight Version 14 BW Good morning 14 Sit-Ups 14 Push-Ups 400m Runs


July 27, 2020 Monday

Find your 4 RM for the day in no more than 20 min

Back squats are from the floor (not from a rack) Zembiec Mininal Gear Version 5 rounds for time of: 11 DB Squats 60/40's 7 strict burpee pull-ups 400-meter run Zembiec Bodyweight Version 5 rounds for time of: 11 Lunge, Lunge Squat 7 Burpees 400-meter run


July 26, 2020 Sunday

For Time [30 Minute Cap]:

* EVERY 3 MINUTES [Starting at 0:00]: RUN 200 Meters Minimal Gear Same Bodyweight Version Jumping Jacks for Jump Rope


July 25, 2020 Saturday

Find Your Max for the Day

Notes: Find your Max for the DAY and accumulate a total of 5 work sets

Goal: 8+ Rounds Minimal Gear DB Squat Clean Burpee Over DB Goblet Squats Odd Object Bodyweight Version Odd Object Ground to Shoulder Burpee Over Object Odd Object Squat


July 24, 2020 Friday

Goal: Sub 20 min Notes: Every :90 sec and complete 8 Box Jump (30/24) Minimal Gear For Time Run 2 miles Goal: Sub 20 min Notes: Every :90 sec complete 10 High Knee Tuck Bodyweight Version For Time Run 2 miles


July 23, 2020 Thursday

Notes: Treat this like any other heavy day. Each set should be challenging and near, but not too failure. Adjsut loading as needed.

*Suitcase carry Right Arm First and Left Arm Goal: Sub 16 min Minimal Gear Same Bodyweight Version 2 Rounds 40 Alt Shoulder Taps 100' Walking Lunge 5 Wall Walks 40 Alt Shoulder Taps 100' Walking Lunge


July 22, 2020 Wednesday

Build up to challenging set of 5 and perform 3x5

*200m run after every round Minimal Gear DB Rows Modified Pistols Bodyweight Version Y to W's Modified Pistols