Zach Gets Jacked and Rob Hates This Programming

GRUNT WORK
WEEK 1
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
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)
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:
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
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
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
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
10 Push Jerks (185/135)
Body Armor (A)
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
Body Armor (B)
Accumulate 1:30 in an L-Sit
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
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
Conditioning
"Tri Sprints"
3 Rounds:
30/20 Calorie Row
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
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:
24 GHD Sit-Ups
100m Front Rack KB Carry
50' Handstand Walk
Conditioning
"Tri Sprints"
3 Rounds:
30/20 Calorie Row
30 x 10m Shuttle Sprints
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)
3 Rounds:
200 Meter Sandbag Run (70/50)
200 Meter Sled Push
Rest 2:00 between efforts.
Open Athletes
Olympic Cycling
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")
60 Toes to Bar
60 Front Squats (115/80)
40 Clusters (135/95)
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK2
Qualifier Athletes
Squat Snatch
On the Minute x 12:
Minutes 1+2+3:
1 Snatch Pull
1 Hang Squat Snatch
1 Squat Snatch
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%
Power Snatch
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
... Directly into:
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
16 Barbell Good Mornings
Aim is to build upon the weight used last week on the lunges.
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"
9 Deadlifts (275/185)
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
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
Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today,
building awareness of speeds.
Qualifier Athletes
Jerk Drive
5 Sets of 3 Reps
Aim to build upon last week's percentages.
Split Jerk
5 Sets of 1 Rep
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:
20 Chest to Bar Pull-Ups
50 Double-Unders
Row Conditioning
2,400 Meter Row
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
Split Jerk
5 Sets of 1 Rep
Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
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:
50 Double-Unders
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
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #4 - 1 Deadlift
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
Aerobic Capacity
12/9 Calorie Ski Erg
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
Set #2 - 1 Deadlift
Set #4 - 1 Deadlift
Set #6 - 1 Deadlift
Aim is to build on last week's percentages.
Body Armor
100' Single DB OH Walking Lunge
30 Weighted AbMat Sit-Ups
Qualifier Athletes
Gymnastic Conditioning
Wearing a 20/14# weight vest...
2 Rope Climbs (15')
15 Kettlebell Swings (70/50)
Time remaining - Max Strict HSPU
Handstand Walking
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
5 Giant Sets. resting 2:00 between:
50 Meter Sled Push
50 Meter Yoke 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.
15/12 Calorie Row
40 Double-Unders
Max Kipping HSPU in time remaining.
Conditioning
"Tip Toe"
For Time:
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 3
Qualifier Athletes
Squat Snatch
On the Minute x 15:
Minute 1 - 3 Squat Snatch @ 66%
Minute 4 - Rest
Minute 8 - Rest
Minute 12 - Rest
Minute 13 - 1 Squat Snatch @ 82-85%
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)
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
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)
Part B - 3 Giant Sets:
9 Sumo Deadlifts
50' Double DB Walking Lunge (hang hold)
Qualifier Athletes
Conditioning
"Tres Leches"
On the 0:00... "Tres Leches" Part #1:
30 Clean and Jerks (225/155)
30 Deficit Kipping HSPU (6"/4")
30 Bar Muscle-Ups
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"
30 Kipping HSPU
30 Bar Muscle-Ups
1 Mile Run
Track all three completion times. Score for the day is the sum of the three. Every second counts.
Qualifier Athletes
Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
Aim to beat last week.
Deadlift
Set #2 - 1 Deadlift
Set #4 - 1 Deadlift
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:
...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
Set #2 - 1 Deadlift
Set #4 - 1 Deadlift
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:
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
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
Handstand Walk Conditioning
AMRAP 2:
3 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:
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
Swim Recovery
20:00 - 30:00 Recovery Swim
Time in the water, but not for score or intensity. Recovery effort today.
Open Athletes
10:00 for practice. Distance, varying directions, obstacles. Let's challenge ourselves at our own
respective level.
Jerk Drive
Aim to add ~5% to our final sets from last week. All sets taken from the rack, resting as needed
between sets.
Push Press
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
Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35
Qualifier Athletes
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
Body Armor
3 Giant Sets:
7 Deadlifts
21 Weighted Sit-Ups
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
800m Wreckbag Run
800m Wreckbag Run
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.
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 4
Qualifier Athletes
Squat Snatch
On the Minute x 15:
Minute 4 - Rest
Minute 8 - Rest
Minute 12 - Rest
Pausing Snatch Pull
2 Sets of 2 @ 85%
3 Sets of 1 @ 95%
2-Second Pause - Below the Knee
2-Second Pause - Pockets
Pausing Back Squat
2 Pausing Back Squats
5 second pause in the bottom of each rep.
Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%
Conditioning
"Destiny's Child"
15-12-9:
Power Snatch (115/85)
Box Jump Overs (30"/24")
... Directly into...
15-12-9:
Overhead Squats (115/85)
Barbell-Facing Burpees
Body Armor
3 Giant Sets:
Max Strict CTB Pull-Ups
50' DB Front Rack Walking Lunge
200 Meter Sled Pull
Rest 2:00 between. Athlete's choice on loading.
Open Athletes
Pausing Back Squat
2 Pausing Back Squats
5 second pause in the bottom of each rep.
Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%
Power Snatch
1 Hang Squat Snatch
1 Low-Hang Squat Snatch
Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a heavy complex for the day.
Body Armor (A)
3 Sets:
50% of Max Ring Muscle-Ups
50' Dumbbell Overhead Lunge (changing 25')
Body Armor (B)
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups
Qualifier Athletes
Conditioning
"Titanic" Part #1
3 Rounds:
1,000m Row
800 Meter Run
At the finish of the third and final round, rest exactly 10:00 total. And move into...
"Titanic" Part #2
For Time:
40-30-20 GHD Sit-Ups
100' Handstand Walk
Odd-Object + Recovery
7:00 Recovery Bike
After each set, 100 Meter Farmers Carry
Athlete's choice on weight selection.
Swim Conditioning
5 Rounds, of an 150m total effort:
50 Meters Light Pace
50 Meters Moderate Pace
50 Meters Hard Pace
Open Athletes
Conditioning
"Boat Race"
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.
Odd-Object + Recovery
7:00 Recovery Bike
After each set, 200 Meter Sled Pull
Athlete's choice on weight selection.
Qualifier Athletes
Back Squat
70 Double-Unders
35% of Max Ring Muscle-Ups
5 Back Squats
Start set #1 at 70% of our current/estimated 1RM Back Squat, and steadily increase from there to a
heavy set of five for the day.
Barbell Cycling
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks
On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2
second pause in the catch (quarter squat receiving position). No pause in the second and third
overhead movements.
Conditioning
"Espirit de Corps"
5 x AMRAP 3:00, resting 1:00 between:
1 Power Clean (225/155)
3 Strict HSPU
5 Wallballs (30/20) *Females to a 9' Target
This workout is the combination of two - "The Chief", and "Hollyman".
Body Armor
3 Giant Sets:
8 Barbell Bent Over Rows
16 Weighted Glute Bridges
16 Weighted Hip Extensions
Air Runner Recovery
15:00 Recovery Run
Open Athletes
1 Attempt for Max Repetitions
Checking in for a screen shot of where we are. Last completed at the start of the month (April 2nd).
Barbell Cycling
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks
On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2
second pause in the catch (quarter squat receiving position). No pause in the second and third
overhead movements.
Conditioning
"The Chief"
5 Rounds of AMRAP 3:
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
Conditioning
"Girls Gone Wild"
On the 0:00... Girls Gone Wild Part #1 - "Fran"
21-15-9:
Thrusters (95/65)
Pull-Ups
On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups
On the 8:00... Girls Gone Wild Part #3 - "Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)
Click the here for a video demonstration with Katrin, Brooke, Amanda, Ehea, and Camille.
Last completed on July 30, 2018. This is our second time completing "Girls Gone Wild".
3 Giant Sets:
5 Sandbag Cleans
50' Sandbag Carry
10 Box Jumps (40"/30")
100' Yoke Carry
Rest 2:00 between efforts. Athlete's choice on the sandbag and yoke carry.
Row Conditioning
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace
Rest 3:00 between.
Open Athletes
Conditioning
"Girls Gone Wild"
On the 0:00... Girls Gone Wild Part #1 - "Fran"
21-15-9:
Thrusters (95/65)
Pull-Ups
On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups
On the 8:00... Girls Gone Wild Part #3 - "Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)
Last completed on July 30, 2018. This is our second time completing "Girls Gone Wild".
Row Conditioning
250m Row @ 2K Pace + 3
250m Row @ 2K Pace
Rest 3:00 between.
Qualifier Athletes
Handstand Walk + Lunge Conditioning
For Time:
50' Handstand Walk
50' Overhead Walking Lunge (155/105)
50' Handstand Walk
50' Front Rack Walking Lunge (185/135)
50' Handstand Walk
50' Back Rack Walking Lunge (225/155)
50' Handstand Walk
Conditioning
"Bubba Gump"
800 Meter Run
9 Hang Power Cleans (225/155)
800 Meter Run
800 Meter Run
Midline
3 Rounds, resting 1:00 between efforts:
30 Double-Unders
30 Double-Unders
24-20-16 GHD Sit-Ups
Body Armor
3 Giant Sets:
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest as needed, followed by 1 Set:
100 Banded Push Downs
Open Athletes
Conditioning
"Bubba Gump"
800 Meter Run
800 Meter Run
800 Meter Run
Body Armor
3 Giant Sets:
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest as needed, followed by 1 Set:
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 5
Qualifier Athletes
Snatch
On the Minute x 4 (0:00 - 4:00):
3-Position Power Snatch
... Rest 1:00
On the Minute x 4 (5:00 - 9:00)
3-Position Squat Snatch
... Rest 1:00
On the Minute x 10 (10:00 - 20:00):
1 Snatch Pull
1 Low-Hang Squat Snatch
Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.
Barbell Reverse Lunges

2 Sets of 14
Conditioning
"Twinkle Toes"
4 Rounds:
15 Toes to Bar
7 Squat Snatches (165/115)
Body Armor
3 "Giant Sets":
Max Strict Ring Dips
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
On the 200m Double Dumbbell Carry:
First 50 meters - One DB overhead, one DB front rack.
Second 50 meters - Same as first 50m, but changing sides.
Third 50 meters - Hang position (farmers carry).
Fourth 50 meters - Both in front rack position.
Open Athletes
Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.

2 Sets of 14
Snatch
Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - 3-Position Power Snatch
Minute 2 - 3-Position Squat Snatch
3-Position - In each variation, the starting positions are the same - high hang (pockets), hang (knee),
and floor.
Body Armor
3 "Giant Sets":
Max Strict Ring Dips
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
On the 200m Double Dumbbell Carry:
First 50 meters - One DB overhead, one DB front rack.
Second 50 meters - Same as first 50m, but changing sides.
Third 50 meters - Hang position (farmers carry).
Fourth 50 meters - Both in front rack position.
Qualifier Athletes
Handstand Walk O-Course Practice
15:00 of Practice
Elevation, directional, and obstacles. Challenge ourselves in respect to where we currently are with
moving through an obstacle course.
Parallette Handstand Pushups

"On the 1:30" x 7 Rounds:
15/12 Calorie Row
Time remaining:
Max Kipping Parallette HSPU
Split Jerk
3 Sets of 3: Strict Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk
Conditioning
"Front Runner"
For Time:
200 Meter Run, 2 Power Cleans + Jerks
Rx - 185/135
Aerobic Capacity
Athlete's choice on equipment, with the Erg Bike as preference #1 today.
4 Sets:
5:00 Light Pace
3:00 Moderate Pace
2:00 Fast Pace
Each set is 10:00, equalling the 40:00 total. Not for score or time.
Open Athletes
15/12 Calorie Row
Time Remaining - Strict HSPU
Split Jerk
3 Sets of 3: Strict Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk
Conditioning
"Front Runner"
For Time:
Rx - 155/105
Qualifier Athletes
Strict Ring Muscle-Ups
AMRAP 5:
Strict Ring Muscle-Ups
Conditioning
"Waterlogged"
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
Dumbbell - 70/50
Box - 30"/24"
Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
15-21 GHD Sit-Ups
Max Effort L-Sit
For Time:
400m Sled Push (25% bodyweight)
50m DBall Run (150/100)
200m Sled Push (50% bodyweight)
50m DBall Run (150/100)
100m Sled Push (bodyweight)
50m DBall Run (150/100)
Open Athletes
Conditioning
"Waterlogged"
For Time:
1,000 Meter Row
Directly into:
Dumbbell - 50/35
Box - 24"/20"
Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
15-21 GHD Sit-Ups
Max Effort L-Sit
Not for Time: 800 Meter Sled Walk
First 200 Meters - Sled Pull (facing away)
Second 200 Meters - Sled Drag (facing sled)
Third 200 Meters - Sled Pull (facing away)
Fourth 200 Meters - Sled Drag (facing sled)
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
50-40-30-20-10:
Unbroken Zeus Rope Double-Unders
50' Handstand Walk after each set
Conditioning
"Lucky 7's"
5 Rounds:
7 DB Clusters (70's/50's)
7 Bar Muscle-Ups
This is our second type completing "Lucky 7's".
Barbell Conditioning
5 Rounds for Time:
5 Deadlifts (70%)
8 Bench Press (70%)
Weight is based off of 70% of that respective movement. Two separate bars.
Swim Conditioning
Part #1
3 sets:
25m Freestyle
25m Side Stroke (left side lead)
25m Side Stroke (right side lead)
25m Freestyle
Part #2
3 x 150m Freestyle
Part #3
1 x 300m recovery pace effort. Not for time.
Open Athletes
10:00 of Practice
Low intensity, focused on technique. Set cones and challenge ourselves at varying distances.
Conditioning
"Lucky 7's"
5 Rounds:
7 DB Clusters (70's/50's)
7 Bar Muscle-Ups
This is our second type completing "Lucky 7's".
Last completed September 17, 2018.
Click HERE for a demonstration with Katrin, Brooke, Ehea and Amanda.
Barbell Conditioning
5 Rounds for Time:
5 Deadlifts (70%)
8 Bench Press (70%)
Weight is based off of 70% of that respective movement. Two separate bars.
Qualifier Athletes
Track Conditioning
With a running clock...
On the 6:00 x 1 - 800m Run
On the 3:00 x 3 - 400m Run
On the 2:00 x 5 - 100m Run
Rest 1:00
On the Minute x 7 - 50m Sprint
Conditioning
"Sleep Walk"
"Sleep Walk" Part #1
In a 5:00 Window: 45/30 Calorie Assault Bike
Time Remaining - Max Overhead Squats (135/95)
... Rest 3:00
Time Remaining - Max Hang Squat Cleans (155/105)
... Rest 3:00
Time Remaining - Max Thrusters (185/125)
Three scores - total reps from each part.
25m Yoke Carry
25m Hand over Hand Sled Pull
Body Armor
3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each)
200m Single Kettlebell Farmers Carry
Open Athletes
Overhead Squat
Build to a 1RM
Conditioning
"Sleep Walk"
In Teams of 3:
Time Remaining - Max Overhead Squats (95/65)
... Rest 3:00
Time Remaining - Max Hang Squat Cleans (115/85)
... Rest 3:00
Time Remaining - Max Thrusters (135/95)
Three scores - total reps from each part.
Body Armor
3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each)
200m Single Kettlebell Farmers Carry
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 6
Qualifier Athletes
From the 0:00 - 5:00 - Pausing Snatch Balance
3 Sets: 2 Pausing Snatch Balances
Pause for 2 seconds in the bottom of our squat.
From the 5:00 - 10:00 - Pausing High Hang Snatch
3 Sets: 2 Pausing High Hang Squat Snatches
Two pauses:
- 2s Pause in the Pockets (jumping position)
- 2s Pause in the Bottom (squat)
Conditioning
"Double Point"
For Time:
50 Double-Unders, 10 Squat Snatches
Single bar, climbing in load.
Rx Female loading: 105-125-145-155-165
Rx Male loading: 155-185-205-225-245
Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.
2 Sets of 14
5 Rounds:
2 Rope Climbs (15')
Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks
Open Athletes
Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
2 Sets of 14
Conditioning
"Isabel"
For Time:
Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks
Qualifier Athletes
Weighted Strict Handstand Pushups
Wearing a 20/14# Weight Vest:
50 Strict Handstand Pushups
10:00 Time Cap
Conditioning
"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
Rest 4:00
"Lead Foot" Part 2

AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
"Lead Foot" Part 3

AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups
5 Rounds:
50m Sled Push (.75 Bodyweight)
7 Sandbag Cleans (150/100)
21 Calorie Air Runner
Swim Recovery
30:00 Swim, not for score or timed effort. Practice.
Open Athletes
For Time, with a 10:00 Time Cap:
Conditioning
"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
Rest 4:00
"Lead Foot" Part 2

AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
"Lead Foot" Part 3

AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups
Recovery Bike
15:00 Recovery Effort
Qualifier Athletes
Split Jerk
3 Sets of 3 - Tall Jerk
4 Sets of 2 - Pausing Split Jerk
5 Sets of 1 - Split Jerk
Building to a heavy single for the day.
Push Press
3 Sets of 7 Across
Keep the loads on the moderate side here.
Tempo Front Squat
6 Sets:
1 Tempo Front Squat
1 Front Squat
Only on the first repetition of the 2-rep complex, complete with a (5) second negative to the bottom of
the squat. No pause in bottom.
Conditioning
"Jacked Squat"
21 Front Squats, 21 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53
Body Armor
3 Giant Sets:
Max Dumbbell Bench Press (70's/50's)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.
Mid-Range Sprint Capacity
4 Rounds:
Open Athletes
Split Jerk
3 Sets of 3 - Tall Jerk
4 Sets of 2 - Pausing Split Jerk
5 Sets of 1 - Split Jerk
Building to a heavy single for the day.
Conditioning
"Jack Squat"
Rx Kettlebell – 70/53
Body Armor
3 Giant Sets:
Max Dumbbell Bench Press (70's/50's)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts
Conditioning
"Napalm"
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
40 Wallballs (30/20) *Females 9' Target
Last seen on July 24, 2018.
Click HERE for a demonstration by Katrin Davidsdottir.
Pegboard Practice
On the 2:00 x 5:
50 Double-Unders
1-2 Pegboard Ascents
Aerobic Capacity
Not for Time:
Males - 5 x 15 Calories Slow, 15 Calories Fast
Females - 5 x 10 Calories Slow, 10 Calories Fast
Open Athletes
Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts
Conditioning
"Napalm"
2 Rounds:
10 Bar Muscle-Ups
40 Wallballs (30/20) *Females 9' Target
Last seen on July 24, 2018.
Click HERE for a demonstration by Katrin Davidsdottir.
Aerobic Capacity
Not for Time:
Males - 5 x 15 Calories Slow, 15 Calories Fast
Females - 5 x 10 Calories Slow, 10 Calories Fast
Qualifier Athletes
Clean and Jerk
Part #1 - Clean Primer
5 Sets of 3 - Tall Cleans
Part #2 - Clean and Jerk Complex
On the Minute x 6:
1 Clean Pull
1 Hang Squat Clean
1 Jerk
Barbell Cycling - "Beast Builder V1"
On the Minute x 6:
Min #1 - 6 Hang Squat Cleans + 1 Push Jerk
Min #2 - 5 Hang Squat Cleans + 2 Push Jerks
Min #6 - 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading - 55% of 1RM
Conditioning
"Cement Mixer"
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar
Our *slowest* of the seven rounds is our score for the day.
5 Rounds:
50' Yoke Carry (460/360)
50' DBall Shoulder Carry (150/100)
5 DBall Cleans over the Yoke
Open Athletes
Clean and Jerk
Part #1 - Clean Primer
5 Sets of 3 - Tall Cleans
Part #2 - Clean and Jerk Complex
On the Minute x 6:
1 Clean Pull
1 Hang Squat Clean
1 Jerk
Barbell Cycling - "Beast Builder V1"
On the Minute x 6:
Conditioning
"Cement Mixer"
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar
Our *slowest* of the seven rounds is our score for the day.
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 7
Qualifier Athletes
De-load Week.
Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.
Squat Therapy
2 Sets: :30-:60s Back Squat Hold (135/95)
Conditioning
"Wall Street"
3 Rounds:
800m Run
Open Athletes
De-load Week.
Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.
Squat Therapy
2 Sets: :30-:60s Back Squat Hold (135/95)
Conditioning
"Wall Street"
3 Rounds:
800m Run
Qualifier Athletes
Power Clean Technique
6 Sets of 2:
3-Pause Power Clean
Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position
Conditioning
"Undercover"
3 Rounds:
15 Power Cleans (115/85), 20 Pushups
Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders
Directly into 1 Round:
Open Athletes
Power Clean Technique
6 Sets of 2:
3-Pause Power Clean
Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position
Conditioning
"Undercover"
3 Rounds:
15 Power Cleans (115/85), 20 Pushups
27/21 Calorie Row
75 Double-Unders
Directly into 1 Round:
Qualifier Athletes
De-load Week.
Conditioning
"Bar Star"
For Time:
21 Bench Press (175/115)
Open Athletes
De-load Week.
Conditioning
"Bar Star" Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - 115/85
Second 50 Reps - 135/95
Time Remaining - 155/105
Rest 3:00
"Bar Star" Part #2

AMRAP 7 - Max Bench Presses
First 50 Reps - 135/95
Rest 3:00
"Bar Star" Part #3

AMRAP 7 - Max Deadlifts
First 50 Reps - 185/135
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
De-load Week.
Conditioning
"Fight Club"
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rx Box – 24″/20″
Click the link HERE for a demo with Katrin Davidsdottir.
Aerobic Capacity
21/15 Calorie Row
15/12 Calorie Ski
21/15 Calorie Row
Open Athletes
De-load Week.
Conditioning
"Fight Club"
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rx Box – 24″/20″
Click the link HERE for a demo with Katrin Davidsdottir.
Qualifier Athletes
De-load Week.
Conditioning
"Buzz Lightyear"
3 Rounds:
400m Run
3 Rope Climbs (15')
... Directly into:
10 Power Clean and Jerks (155/105)
Swim Conditioning
Part #1
3 sets:
25m Freestyle
25m Side Stroke (left side lead)
25m Side Stroke (right side lead)
25m Freestyle
Part #2
1 x 200m
1 x 150m
1 x 100m
Part #3
1 x 100m
1 x 75m
1 x 50m
Part #4
1 x 300m Recovery Swim.
Open Athletes
De-load Week.
Conditioning
"Buzz Lightyear"
In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
9 Rope Climbs (15')
... Directly into:
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 8
Qualifier Athletes
Back Squat
On the 0:00... 3 Reps @ 75%
On the 2:00... 1 Rep @ 85%
On the 4:00... 3 Reps @ 78%
On the 6:00... 1 Rep @ 88%
On the 8:00... 3 Reps @ 81%
On the 10:00... 1 Rep @ 91%
Front Rack Lunges
2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.
Power Snatch Technique
"On the :45s" x 12:
Interval #1 - 3 Snatch Grip Push Jerks
Interval #2 - 3 Muscle Snatches
Conditioning
"Hot Air"
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
Aerobic Capacity
AMRAP 9:
Max Calorie Erg Bike*
*On the 0:00, 3:00, and 6:00:
Open Athletes
Back Squat
On the 0:00... 3 Reps @ 75%
On the 2:00... 1 Rep @ 85%
On the 4:00... 3 Reps @ 78%
On the 6:00... 1 Rep @ 88%
On the 8:00... 3 Reps @ 81%
On the 10:00... 1 Rep @ 91%
Front Rack Lunges
2 Sets of 14 @ 46%
"On the :45s" x 12:
Interval #1 - 3 Snatch Grip Push Jerks
Interval #2 - 3 Muscle Snatches
Conditioning
"Hot Air"
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
Qualifier Athletes
10 Sets for Time:
Conditioning
"Nicoise"
For Time:
400m Run, 15 Ring Muscle-Ups
400m Run, 21 Toes to Bar
400m Run, 27 CTB Pull-Ups
400m Run, 9 Ring Muscle-Ups
400m Run, 15 Toes to bar
400m Run, 21 CTB Pull-Ups
For Time:
21/15 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
Rest 1:00
Rest 1:00
Sandbag Rx - 150/100
Midline
3 Sets:
100 Meter Sandbag Walk (150/100)
Open Athletes
10 Sets for Time:
Conditioning
"Strict Nicole"
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
Midline
On the 1:30 x 7:
10 GHD Sit-Ups
Qualifier Athletes
Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.
Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.
Conditioning
"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (135/95)
15 Lateral Barbell Burpees
Body Armor
4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Yoke + Handstand Walk
5 Rounds:
50' Yoke Carry
50' Handstand Walk
Not for time. Climb in load on the Yoke each round.
Open Athletes
Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.
Hang Squat Clean
On the Minute x 5:
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.
Conditioning
"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
Body Armor
4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
Deadlift
1 Sets of 5 - 70%
3 Sets of 3 - 73-76-79%
5 Sets of 1 - Climbing to a Heavy.
After each set, 25' HS Walk Practice.
Conditioning
"The Joker"
For Time:
1 Toes to Bar, 10 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx - 225/155
"Joker", demonstrated by 3-Time CrossFit Games Champion and CompTrain Master, Dave
Hippensteel. Watch the video, HERE.
Dumbbell Benchmark
For Time:
30 Dumbbell Burpee Clean and Jerks (70's/50's)
For Time:
100 Double-Unders, 40/27 Assault Bike
200m Farmers Carry (50's/35's)
Swim Conditioning
Swim Primer:
3 Sets:
25m Side Stroke (left)
25m Side Stroke (right)
25m Freestyle
Rest 1:00 between. Gradually increase intensity from the first to the third round.
Followed by:
10-8-6-4-2: 25m Laps
Work/rest as a 1:1 ratio.
Open Athletes
Deadlift
1 Sets of 5 - 70%
3 Sets of 3 - 73-76-79%
5 Sets of 1 - Climbing to a Heavy.
After each set, 25' HS Walk Practice.
Conditioning
"The Joker"
For Time:
10 Toes to Bar, 1 Deadlift
Rx - 225/155
"Joker", demonstrated by 3-Time CrossFit Games Champion and CompTrain Master, Dave
Hippensteel. Watch the video, HERE.
Aerobic Capacity
Choice of the three:
1. Erg Bike
2. Assault Bike
3. Rower
5 x 3:00 on, 1:00 off
1:30 - Light Effort
1:00 - Moderate Effort
:30s - Hard Effort
Qualifier Athletes
Ropes + Tempo Overhead Squat
5 "Giant" Sets:
1 Legless Rope Climb (15')
1 Tempo Overhead Squat*
1 Legless Rope Climb (15')
Tempo on OHS - 5s to find bottom position, 2s pause in bottom.
Followed by,
Overhead Squat - 10 Rep Heavy
Conditioning
"Fancy Pants"
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
Rx- 115/85
Hang Squat Snatch
Upon completion of "Fancy Pants", athletes rest 2:00.
Following, exactly 5:00 to build to a heavy Hang Squat Snatch.
Body Armor
3 Giant Sets:
2-5 Strict Ring Muscle-Ups
20 Front Rack KB Box Step-Ups
Open Athletes
Overhead Squat
5 Sets of 1 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.
Followed by,
Overhead Squat - 10 Rep Heavy
Conditioning
"Fancy Pants"
For Time:
Rx- 95/65
Body Armor
3 Giant Sets:
20 Front Rack KB Box Step-Ups
15 Ring Rows
10 Strict Ring Dips
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 9
Qualifier Athletes
Back Squat
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%
Front Rack Lunges
2 Sets of 12 @ 49%
Conditioning
"Murph" (2016 Games Version)
With a Weight Vest (20/14), for time:
Starts with: 1 Mile Run
5 Rounds:
20 Pull-Ups
40 Pushups
60 Air Squats
Finishes with: 1 Mile Run
Open Athletes
Back Squat
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%
Front Rack Lunges
2 Sets of 12 @ 49%
Conditioning
"Murph"
For Time:
1 Mile Run
100 Pull-Ups
200 Pushups
300 Air Squats
1 Mile Run
Qualifier Athletes
Deadlift
Alternating On the Minute x 10:
Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts
Conditioning
"Belly Jelly"
50 GHD SU, 25 Cal Assault Bike, 5 Sandbag Cleans
10 GHD SU, 5 Calorie Assault Bike, 1 Sandbag Clean
Rx Sandbag - 200/150
Recovery + Odd-Object
Athlete's choice of Erg Bike, Ski Erg, or Air Runner.
On the 0:00, 10:00, 15:00 and 20:00 (every 5:00):
30 Glute Bridges
100m Farmers Carry
We are looking for torpedo's today if we have them, with dumbbells fitting as well. One weight for
each hand.
Open Athletes
Deadlift
Alternating On the Minute x 10:
Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts
Conditioning
"Jelly Belly"
50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts
10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts
Body Armor
3 Sets:
30 Glute Bridges
200 Meter Double KB Carry*
Rest 2:00 between.
*On the Double KB Carry:
Meters 0-100 - Left KB in Front Rack, Right KB in Hang.
Meters 101-200 - Left KB in Front Rack, Right KB in Hang.
Qualifier Athletes
12 Sets for Time:
30% of Max Strict HSPU
Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets.
Push Jerk
5 Sets of 2:
Pausing Push Jerk
*1s Pause in Dip, and Catch
... Followed by:
5 Sets of 1:
Push Jerk
Conditioning
"Bel Air"
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (70/50)
40 Double-Unders
20/15 Calorie Row
5 Rounds:
100m Run
100 Meter Wreckbag Run (70/50)
100m Run
Swim Recovery
30:00 Recovery Effort (preferably open water)
Open Athletes
12 Sets for Time:
Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets.
Push Jerk
5 Sets of 2:
Pausing Push Jerk
*1s Pause in Dip, and Catch
... Followed by:
5 Sets of 1:
Push Jerk
Conditioning
"Bel Air"
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row
Body Armor
3 Sets:
30 Banded Pull-Aparts
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
Strict Ring Muscle-Up + Front Squat
Alternating OTM x 10 (5 Rounds):
Odd - 3-5 Strict Ring Muscle-Ups
Even - 5 Front Squats
Conditioning
"Death Race"
5 Rounds:
10 Burpees
Last completed on 18 July, 2018.
Demonstrated by CompTrain Games Athlete, Cole Sager. Click for the video HERE.
5 Giant Sets, Not for Time:
9 Kettlebell Deadlifts (150's/100's)
50' Kettlebell Walk (150's/100's)
50' Rope Pull
Body Armor
3 Giant Sets:
50' DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50' DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Open Athletes
Weighted Pull-Up + Front Squat
Odd - 5 Strict Weighted Pull-Ups
Even - 5 Front Squats
Conditioning
"Death Race"
5 Rounds:
10 Burpees
Last completed on 18 July, 2018.
Demonstrated by CompTrain Games Athlete, Cole Sager. Click for the video HERE.
Body Armor
3 Giant Sets:
50' DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50' DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Qualifier Athletes
Barbell Cycling
On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch
Complex does not need to be completed unbroken.
Conditioning
"Adderall"
Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Run 400 Meters
Time Remaining, Max Thrusters (95/65)
Ski Erg Conditioning

For Time:
On the Minute (to include the start):
7 Toes to Bar
Open Athletes
Barbell Cycling
On the 2:00 x 5:
2 Thrusters
1 Squat Snatch
Complex does not need to be completed unbroken.
Conditioning
"Adderall"
Run 1 Mile
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Run 400 Meters
Time Remaining, Max Thrusters (95/65)
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 10
Qualifier Athletes
Back Squat
On the 0:00... 3 Reps @ 79%
On the 2:00... 1 Rep @ 89%
On the 4:00... 3 Reps @ 82%
On the 6:00... 1 Rep @ 92%
On the 8:00... 3 Reps @ 85%
On the 10:00... 1 Rep @ 95%
Front Rack Lunges
2 Sets of 12 @ 52%
Gymnastics + Snatch Complex
"On the 2:00" x 7 Sets:
5 Toes to Bar
3 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Conditioning
"Hook"
For Time:
50/35 Calorie Erg Bike
40 Wallballs (30/20)
30 Dumbbell Power Snatches (100/70)
Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
... Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips
Open Athletes
Back Squat
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%
Front Rack Lunges
2 Sets of 12 @ 49%
Gymnastics + Snatch Complex
"On the 2:00" x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Body Armor
Not for Time:
... Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips
Qualifier Athletes
Power Clean
Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
... Followed by:
"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean
Conditioning
"Power Ranger"
15 Power Cleans (165/115), 600m Run
Aerobic Capacity
Preferably completed on the rower, with the ski erg being our second preference.
10 Sets:
:45s - Work
:45s - Rest
Swim Conditioning
Warm - 150m Easy
Main Set (short-moderate intervals):
Every 2:30 x 10 Rounds:
100m Swim
Cool - 150m Easy
Open Athletes
Power Clean
Clean Primer:
5 Sets:
1 Low-Hang Power Clean
... Followed by:
"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean
Conditioning
"Power Ranger"
15 Power Cleans, 600m Run
Rx - 155/105
Aerobic Capacity
Preferably completed on the rower, with the ski erg being our second preference.
10 Sets:
:45s - Work
:45s - Rest
Qualifier Athletes
10 Sets for Time:
Last Week - 12 x 30%
2 Weeks Ago - 10 x 30%
Overhead Squat
5 Sets:
1 Overhead Squat
*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.
Snatch Balance
5 Sets of 2
Conditioning
"Slap Happy" Part #1
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
Rest 5:00
In a 5:00 Window...
Rest 5:00
In a 5:00 Window...
Minute 1 - :30s DBall Hold (150/100)
Minute 2 - 50m Prowler Push
Open Athletes
10 Sets for Time:
Overhead Squat
5 Sets:
1 Overhead Squat
*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.
Snatch Balance
5 Sets of 2
Conditioning
In a 5:00 Window...
Rest 5:00
In a 5:00 Window...
Rest 5:00
In a 5:00 Window...
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
Front Squat
On the 0:00 - 3 Reps @ 80%
On the 2:00 - 1 Rep @ 83%
On the 4:00 - 3 Reps @ 80%
On the 6:00 - 1 Rep @ 86%
On the 8:00 - 3 Reps @ 80%
On the 10:00 - 1 Rep @ 89%
Conditioning
"Bane"
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of "Macho Man" (185/135)
1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Jerks
Last completed on Monday, November 19, 2018. Video demonstration featuring CompTrain Games
Masters Dave Hippensteel, Joe Ames, and Dave Hamel in the link HERE.
Body Armor
3 "Giant" Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Sprint Conditioning
Preferably completed on grass, with turf being a close second.
10 Meter Shuttle
20 Meter Shuttle
30 Meter Shuttle
40 Meter Shuttle
50 Meter Dash
Open Athletes
Conditioning
"Bane"
For Time:
20 Ring Muscle-Ups
10 Rounds of "Macho Man" (185/135)
1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Jerks
Last completed on Monday, November 19, 2018. Video demonstration featuring CompTrain Games
Masters Dave Hippensteel, Joe Ames, and Dave Hamel in the link HERE.
Body Armor
3 "Giant" Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Aerobic Restoration
2 Rounds, Not for Score on the Rower:
300m Slow (2K + 20s)
300m Moderate (2K + 12s)
300m Fast (2K + 4s)
2K + "X" is in relation to our /500m split during our best 2K Row.
Qualifier Athletes
Handstand Walk O-Course
Spend 15:00 moving through a varied course of directional changes, elevation changes, and creative
obstacles relative to our current level.
Power Snatch
Primer
9 Sets: 1 Tempo Snatch Pull + 1 Power Snatch
Power Snatch
5 Sets of 1
Conditioning
"Gut Check"
For Time:
... Directly into:
5 Rounds:
12 Toes to Bar
"X" Snatches
Round 1 - 12 Reps @ 95/65
Round 2 - 9 Reps @ 135/95
Round 3 - 6 Reps @ 185/135
Round 4 - 3 Reps @ 225/155
Round 5 - 1 Rep @ 245/165
Swim Conditioning
After shorter distance intervals earlier this week, reaching into the longer ranges here.
1 x 400m Swim, Rest 5:00
2 x 300m Swim, Rest 5:00
3 x 200m Swim
Not for time or score, but for quality pacing.
Open Athletes
Power Snatch
Primer
9 Sets: 1 Tempo Snatch Pull + 1 Power Snatch
Power Snatch
5 Sets of 1
Conditioning
"Gut Check"
Teams of 3, with a 25:00 Time Cap:
... Directly into:
3 Rounds:
50 Toes to Bar
50 Power Snatches*
Round 1 Barbell - 95/65
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 11
Qualifier Athletes
Snatch
From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat
From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance
From the 10:00-20:00:
Heavy Single - Hang Squat Snatch
Conditioning
"High Heels"
8 Rounds for Time:
8 Hang Squat Snatches (95/65)
30 Double-Unders
Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
For Time:
50 GHD Sit-Ups, 10 Ring Muscle-Ups
5 Rounds, resting exactly 1:00 between efforts:
100m Wreckbag Run (70/50)
200m Run
Open Athletes
Snatch
From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat
From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance
From the 10:00-20:00:
Heavy Single - Hang Squat Snatch
Conditioning
"High Heels"
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders
Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips
Qualifier Athletes
Deficit Deadlift
6 Sets of 2
Deficit - 3"
Conditioning
"Live Large" Part #1
On the 0:00...
3K Row
"Live Large" Part #2
On the 15:00...
21 DB Burpee Box Step-Overs
50' Handstand Walk
50' Handstand Walk
50' Handstand Walk
Dumbbells - 2 x 50's/35's
Box - 24"/20"
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.
Swim Conditioning
For Total Time:
2 x 200m, resting 1:00 between
3 x 150m, resting :45s between
Open Athletes
Deficit Deadlift
6 Sets of 2
Deficit - 3"
Conditioning
"The Good Life"
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.
Qualifier Athletes
12 Sets for Time:
Today - 12 x 40%
Thruster
3 Thrusters
*Take barbell from the ground.
Conditioning
"Chest Hair"
For Time:
400 Meter Run
21 Bar Muscle-Ups
400 Meter Run
Body Armor
10-8-6-4-2: Barbell Bench Press
After each set:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)
Erg Bike Conditioning
5 Sets, Not for Time:
15 Calorie Slow, 15 Calorie Fast
Into...
1:00 L-Sit, 100m Sandbag Carry (150/100)
:45s L-Sit, 75m Sandbag Carry (150/100)
:30s L-Sit, 50m Sandbag Carry (150/100)
Into...
15 Calorie Slow, 15 Calorie Fast
Open Athletes
12 Sets for Time:
Today - 12 x 40%
Thruster
3 Thrusters
*Take barbell from the ground.
Conditioning
"Chest Hair"
For Time:
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
Recovery Bike
Not for Score:
15:00 Recovery Bike
Athlete's choice on Erg Bike or Assault Bike.
On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
Peg Board Conditioning
For Time:
2 Peg Board Climbs
30 Single Dumbbell OHS (50/35)
2 Peg Board Climbs
2 Peg Board Climbs
Pausing Snatch Pulls
5 Sets of 2
Pause (2) seconds at knee level.
Power Snatch Complex
1 Snatch Pull
1 Low Hang Power Snatch
Conditioning
"Rush Hour"
Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.
Open Athletes
Pausing Snatch Pulls
5 Sets of 2
Pause (2) seconds at knee level.
1 Snatch Pull
Conditioning
"Rush Hour"
Row Conditioning
300m Slower (2K + 18s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval.
Qualifier Athletes
3 Rounds:
30 Alternating Pistols
30' Handstand Walk O-Course (forward)
7 Kipping Paralette HSPU (14/8" deficit)
30' Handstand Walk O-Course (forward)
Squat Clean and Jerk
1 L-Sit Legless Rope Climb (15')
20 Zeus Rope Double-Unders
2 Squat Clean and Jerks
Conditioning
"Money Bags"
For Time:
400m Run
7 Rope Climbs (15')
400m Run
Body Armor
3 x 8 - Tempo Dumbbell Push Presses
3 x 8 - Tempo Dumbbell Bent Over Row
3 x Max Effort Ring L-Sit Hold
Rest 1:00 between each set.
Open Athletes
Squat Clean and Jerk
1 Rope Climb (15')
30 Zeus Rope Double-Unders
2 Squat Clean and Jerks
Conditioning (Team Version)
"Money Bags"
In Teams of 3, with a 30:00 Time Cap:
15 Rope Climbs (15')
Body Armor
3 x 8 - Tempo Dumbbell Push Presses
3 x 8 - Tempo Dumbbell Bent Over Row
3 x Max Effort Ring L-Sit Hold
Rest 1:00 between each set.
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 12
Qualifier Athletes
Back Squat
3-Rep Heavy
Conditioning
"Escape from Wonderland"
2 Rounds:
150 Double-Unders
35/25 Calorie Row
... Rest 2:00, into:
30 DBall Cleans (150/100)
Midline
Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions
As a refresher on the Tabata protocol:
8 Rounds of :20s on / :10s off (GHD's)
Rest 1:00 (from the 4:00-5:00)
8 Rounds of :20s on / :10s off (Hip Extensions)
Open Athletes
Back Squat
3-Rep Heavy
Conditioning
"Escape from Wonderland"
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row
Midline
Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions
Qualifier Athletes
This is a repeat from the first week of our cycle, on Apr 2, 2019.
Strict Pull-Ups
Conditioning
"Big Helen"
3 Rounds:
600 Meter Run
21 KBS (70/53)
7 Ring Muscle-Ups
5 Rounds, resting 1:00 between sets:
500 Meter Ski Erg
50' Handstand Walk
Recovery Bike
10:00 Effort
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light
Open Athletes
Strict Pull-Ups
Conditioning
"Helen"
3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups
Recovery Bike
10:00 Effort
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light
Qualifier Athletes
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Conditioning
"Bartender"
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell - 155/105
Midline
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges
Swim Conditioning
3 Sets: 400m Swim
Open Athletes
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Conditioning
"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Midline
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
Deadlift
15:00 total to build to:
1. Heavy Single
2. Heavy 10-Rep
Conditioning
"El Nino"
For Time:
1 Mile Run
50 DB Snatches (70/50)
30 CTB Pull-Ups
Peg Board Conditioning
3 Rounds:
2 Peg Board Climbs
Open Athletes
Deadlift
15:00 total to build to:
1. Heavy Single
2. Heavy 10-Rep
Conditioning
"El Nino"
For Time:
1 Mile Run
50 DB Snatches (50/35)
30 Pull-Ups
20 Burpee Box Jumps (24"/20")
Qualifier Athletes
Front Squat
Heavy Set of 3
Conditioning
"The Amazing Grace"
A revision of an event seen in the 2017 Games (2223 Intervals).
Work/rest effort of (4) intervals, resting 1:00 between.
The task is 75 Power Clean and Jerks (135/95).
2:00 On, 1:00 Off
9 Wallballs (30/20) *Females, 9' Target
Max Clean and Jerks (135/95)
The fourth and final interval is extended to 3:00 of "work" time.
75 Clean and Jerks is the task - work until completion, or time capped.
3 Giant Sets, Not for Score:
50' Back Rack Walking Lunge
100m Sled Push
150m Farmers Carry
Swim Conditioning
7 Rounds:
15 Pushups
50 Meter Swim
Open Athletes
Front Squat
Heavy Set of 3
Conditioning
"Walmart"
Teams of 3, AMRAP 30:
10 Medball Squat Jumps (30/20)
1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105
Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words,
after each partner has cleared the weight two times.
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 13
Qualifier Athletes
De-load Week.
Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)
Pausing 3-Position Squat Snatch
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.
Conditioning
"Jack Daniels"
For Time:
1,000 Meter Run
30 Squat Snatches (115/85)
30 Bar Muscle-Ups
Body Armor
3 "Giant Sets":
27 GHD Sit-Ups
Open Athletes
De-load Week.
Tempo Pausing Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.
Conditioning
"Jack Daniels"
For Time:
1,000 Meter Run
30 CTB Pull-Ups
Body Armor
3 "Giant Sets":
27 GHD Sit-Ups
Qualifier Athletes
De-load Week.
Hang Power Clean Complex
1 Hang Clean Pull
2 Hang Power Cleans
Conditioning
"Water Break" Part #1
AMRAP 4:00
27 Lateral Burpees Over Rower
27/21 Calorie Row
Rest 4:00
AMRAP 4:00
21/15 Calorie Row
Rest 4:00
AMRAP 4:00
15/12 Calorie Row
Recovery Swim
Open Athletes
De-load Week.
Hang Power Clean Complex
1 Hang Clean Pull
2 Hang Power Cleans
Conditioning
AMRAP 4:00
27/21 Calorie Row
Rest 4:00
AMRAP 4:00
21/15 Calorie Row
Rest 4:00
AMRAP 4:00
15/12 Calorie Row
Qualifier Athletes
De-load Week.
Handstand Walk O-Course Conditioning
5 Sets for Time:
Obstacle Forward
Obstacle Backwards
This in total is (10) walks, for time. The first is up the ramp, and down the stairs. The second returns,
moving up the stairs to start, and down the ramp to finish. Set cones 5' away from each end of the
obstacle for start and finish points. Time cap is 8:00.
Box Squat
On the Minute x 8 Sets:
2 Repetitions
*Box height set to parallel.
Back Squat
3 Sets of 2, building to a moderate.
Strict Handstand Pushup Biathalon
For Time: Wearing a 20/14 Weight Vest:
400m Run, 27 Strict Handstand Pushups
For every break on the handstand pushups (with the exception of a completed set), athletes must run
a "penalty" lap of 200 meters before returning to the wall.
Recovery Assault Bike

20:00 Effort
On the 4:00, 8:00, 12:00, 16:00, 20:00 (5 Sets):
6 Strict CTB Pull-Ups
Open Athletes
De-load Week.
Pausing Overhead Squat
7 Sets of 1 Rep
There are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)
Pausing 3-Position Squat Snatch
1 High Hang Squat Snatch (pockets)
1 Low-Hang Squat Snatch (shin, but not floor)
On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.
Conditioning
"Nancy"
5 Rounds:
400m Run
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
De-load Week.
Tempo Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.
Hang Clean and Jerk
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk
Conditioning
"Sicko Mode"
For Time:
21/15 Calorie Row
15/12 Calorie Row
9 Calorie Row
9 Calorie Assault Bike
... Directly into:
21 Hang Clusters (155/105)
3 "Giant Sets", Not for Time:
50' Sandbag Walk
5 Sandbag Squats
50' Sandbag Walk
5 Sandbag Squats
50' Sandbag Walk
Rx - 150/100
Open Athletes
De-load Week.
Hang Clean and Jerk
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk
Conditioning
"Sicko Mode"
For Time:
21/15 Calorie Row
15/12 Calorie Row
9 Calorie Row
9 Calorie Assault Bike
... Directly into:
21 Hang Clusters (135/95)
Qualifier Athletes
De-load Week.
Conditioning
"Shake Weight"
3 Rounds:
800m Run
30 Toes to Bar
21 Double DB Snatches (50's/35's)
Body Armor
3 x 100m Walk, two dumbbells.
First 25m - Left DB Overhead, right DB at Hang.
Second 25m - Left DB at Hang, right DB Overhead.
Third 25m - Both DB's at Front Rack
Fourth 25m - Both DB's Overhead
Swim Conditioning
25m Easy
25m Moderate
25m Moderate/Fast
Rest 1:00 between.
Set #1 - Breast Stroke
Set #2 - Side Stroke (left)
Set #3 - Side Stoke (right)
Sets #4+5+6 - Free Style x 3
Open Athletes
De-load Week.
Conditioning
"Shake Weight"
3 Rounds:
800m Run
21 Toes to Bar
Body Armor
3 x 100m Walk, two dumbbells.
First 25m - Left DB Overhead, right DB at Hang.
Second 25m - Left DB at Hang, right DB Overhead.
Third 25m - Both DB's at Front Rack
Fourth 25m - Both DB's Overhead
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
END GRUNT WORK

SLED DOG
WEEK 1
Qualifier Athletes
Pegboard Conditioning
AMRAP 2:00 - Pegboard Climbs
Rest 1:00
AMRAP 1:00 - Pegboard Climbs
Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 60% of 3-Rep Back Squat on *both* lifts.
Body Armor
3 Giant Sets:
10 Dumbbell Box Step Overs (24"/20")
10 Tempo Dumbbell Bench Presses
Conditioning
"Fish out of Water"
For Time:
2K Row
2 Power Cleans
Barbell - 205/145
For Time, with the weight on the Yoke climbing each round.
5 DBall Cleans, 50' Yoke Carry
Male Yoke Weights:
180 - 270 - 360 - 450 - 540#
Female Yoke Weights:
180 - 230 - 280 - 330 - 380#
Open Athletes
Stamina Squats
Body Armor
3 Giant Sets:
10 Dumbbell Box Step Overs (24"/20")
10 Tempo Dumbbell Bench Presses
Conditioning
"Fish out of Water"
For Time:
2K Row
3 Power Cleans
6 Pushups
9 Air Squats
Barbell - 155/105
Qualifier Athletes
Romanian Deadlift + HSW Practice
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Obstacle Course Handstand Walk Practice
Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
In the time remaining in the window, handstand walk practice.
"21 Guns"
21-15-9:
Strict Pull-Ups
Conditioning
"Sugar Daddy"
For Time:
21 Deadlifts, 400m Run
Three separate barbells, with the weight increasing each round.
Males:
Pounds - 225-275-315 / Kilos - 100-125-145
Females:
Pounds - 155-185-215 - Kilos - 70-85-100
Swim Conditioning
Not for Time:
5 x 50m, Resting 1:00 between
1 x 200m, Rest 3:00
Open Athletes
Romanian Deadlift + HSW Practice
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Obstacle Course Handstand Walk Practice
Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
In the time remaining in the window, handstand walk practice.
"21 Guns"
21-15-9:
Strict Pull-Ups
Conditioning
"Sugar Daddy"
For Time:
Barbell Pounds - 225/155
Barbell Kilos - 100/70
Qualifier Athletes
Barbell Cycling - Snatch
Barbell load - 55% of 1RM Snatch
This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Squat Snatch (from the floor)
Dumbbell Conditioning
AMRAP 3:
Devil Presses
Dumbbell Pounds - 70's/50's
Dumbbell Kilos - 30's/20's
Body Armor
5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.
Conditioning
"Leg Work"
12 Dumbbell Thrusters
Row Recovery
30:00 Recovery Row
Minutes 0-5 - Slow (2K + ~25s)
Minutes 6-10 - Moderate (2K + ~20s)
Minutes 10-15 - Moderately Fast (2K + ~15s)
Repeat a second time for the 30:00 total.
Open Athletes
This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Squat Snatch (from the floor)
Body Armor
5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.
Conditioning
"Leg Work"
15 Dumbbell Front Squats
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
Ring Muscle-Ups
1 Attempt for Max Reps (Kipping)
Stamina Squats
4 Rounds:
9 Back Squats @ 70% of 3RM Back Squat
Treat this as "for time". Rest as little as needed to maintain unbroken sets.
Conditioning
"Encore"
3 Rounds:
50' Handstand Walk
40/30 Calorie Row
50' Handstand Walk
10 Sandbag over Shoulder
Sandbag Pounds - 200/150
Sandbag Kilos - 90/70
Body Armor
5 x 50m Sled Drag
1 x 400m Farmers Carry
1 x 100 Banded Pull-Aparts
Open Athletes
Ring Muscle-Ups
1 Attempt for Max Reps (Kipping)
Stamina Squats
4 Rounds:
9 Back Squats @ 70% of 3RM Back Squat
Treat this as "for time". Rest as little as needed to maintain unbroken sets.
Conditioning
"Encore"
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag over Shoulder
Sandbag Pounds - 150/100
Sandbag Kilos - 70/45
Qualifier Athletes
Track Conditioning
3 Rounds, ideally completed at the track:
200 Meter Run... time of work, rest.
Barbell Cycling - "DT" Complex
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Conditioning
"Nail Biter"
4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches
1:00 - Thrusters
1:00 - Calorie Assault Bike
2:00 - Rest
Midline
4 Sets:
Max Effort L-Sit Hold
Open Athletes
Barbell Cycling - "DT" Complex
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Conditioning
"Nail Biter"
4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches
1:00 - Thrusters
1:00 - Calorie Assault Bike
2:00 - Rest
Midline
4 Sets:
Max Effort L-Sit Hold
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 2
Qualifier Athletes
Stamina Squats
This is a 3% increase from last week.
Conditioning
"Queen Elizabeth"
For Time
12-9-6:
Ring Muscle-Ups
Squat Cleans
Pounds - 185/135
Kilos - 83/61
Body Armor
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges
200m Sandbag Walk (held at the belly)
400m Wreckbag Run (held at the shoulder)
800m Run
Athlete's choice on loadings.
Open Athletes
Stamina Squats
This is a 3% increase from last week.
Conditioning
"Elizabeth"
For Time
21-15-9:
Squat Cleans
Ring Dips
Pounds - 135/95
Kilos - 61/43
Body Armor
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges
Qualifier Athletes
Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 50' HS Walk
Conditioning
"Run DMC"
4 Rounds:
200 Meter Run, 3 Rope Climbs (15')
200 Meter Run, 12 Devil Presses
Dumbbell Kilos - 22.5's/15's
Midline
On the Minute x 9 (3 Rounds):
Minute 1 - Strict TTB
Minute 2 - GHD Static Hold - Belly Up (Supine)
Minute 3 - Banded Good Mornings
Not for score. Practice quality reps in each time domain.
Swim Conditioning
1 x 200m, Rest 3:00
A repeat from last week. Aim to move faster today.
Open Athletes
Not for Time:
Conditioning
"Run DMC"
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches
Dumbbell Pounds - 70/50
Dumbbell Kilos - 30/22.5
Midline
On the Minute x 9 (3 Rounds):
Minute 1 - Strict TTB
Minute 2 - GHD Static Hold - Belly Up (Supine)
Minute 3 - Banded Good Mornings
Not for score. Practice quality reps in each time domain.
Qualifier Athletes
Push Jerk Skill
Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive
Minute 2 - :30s Barbell Overhead Hold
Barbell Cycling
All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks
1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks
:30s On - Push Jerks
Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male Pounds - 155-185-225-185-155
Female Pounds - 105-125-145-125-105
Male Kilos - 70-83-105-83-70
Female Kilos - 48-57-65-57-48
Conditioning
"Double Header"
For Time:
... Directly into:
100-80-60-40-20 - Double-Unders
30-25-20-15-10 - GHD Sit-Ups
... Directly into:
Odd - 15/12 Calorie Ski Erg
Even - 50' Hand-over-Hand Sled Pull
OPEN ATHLETE
Push Jerk Skill
Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive
Minute 2 - :30s Barbell Overhead Hold
Barbell Cycling
All with a running clock:
1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks
:30s On - Push Jerks
Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male Pounds - 135-155-185-155-135
Female Pounds - 95-105-125-105-95
Male Kilos - 61-70-83-70-61
Female Kilos - 43-47-56-47-43
Conditioning
"Double Header"
For Time:
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.
Stamina Squats
3 Rounds:
12 Back Squats - 70% of 3RM Back Squat
Repeating last week's exact volume and load, but changing the repetition scheme. Where as last
week we faced 4x9 reps, today we have 3x12.
Conditioning
"Vamoose"
Two part workout.
Part #1 - Starts on the 0:00.
Part #2 - Starts on the 15:00.
Enter both completion times below (not total time). The system will add both working times together
for the sum total.
Part #1 (On the 0:00):
3 Rounds:
500 Meter Row
9 Bar Muscle-Ups
21 Wallballs *Females 9'
Wallball Pounds - 30/20
Wallball Kilos - 14/9
Part #2 (On the 15:00):
3 Rounds:
400m Air Runner
9 PHSPU (14"/8")
21 Power Snatches
Open Athletes
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.
Stamina Squats
3 Rounds:
12 Back Squats - 70% of 3RM Back Squat
Repeating last week's exact volume and load, but changing the repetition scheme. Where as last
week we faced 4x9 reps, today we have 3x12.
Conditioning
"BFF"
Teams of 2:
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings
Wallballs *Females 9' Target
Kettlebell Pounds - 53/35
Kettlebell Kilos - 24/16
Qualifier Athletes
Barbell Stamina
3 Supersets:
Max Reps Bodyweight Bench Press
Max Strict Pull-Ups
Conditioning
"Blue Light"
10 Rounds:
200 Meter Run
Pounds - 135/95
Kilos - 61/43
Midline
3 Giant Sets:
20 GHD Sit-Ups
100m Farmers Carry
Erg Bike Conditioning
5 Rounds:
70/50 Calorie Moderate Pace
30/20 Calorie Light Pace
Open Athletes
Barbell Stamina
3 Supersets:
Max Reps Bodyweight Bench Press
Max Strict Pull-Ups
Conditioning
"Mind Eraser"
AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run
Midline
3 Giant Sets:
20 GHD Sit-Ups
100m Farmers Carry
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 3
Qualifier Athletes
Stamina Squats
Barbell - 66% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.
All squats are taken from the rack.
Conditioning
"Complex Fran"
For Time:
6 Bar MU + 9 CTB + 12 Pull-Ups
21 Thrusters
15 Thrusters
9 Thrusters
Body Armor (A)

5 Giant Sets:
1 Legless Rope Climb
1 Rope Climb
50' Double Dumbbell Lunge*
1st 25' - Left arm OH, right arm shouldered.
2nd 25' - Right arm OH, left arm shouldered.
Dumbbells - 50's/35's lb, 22.5's/15's to start. Steadily build as seen fit to a heavy distance for the day.
Body Armor (B)
4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.
Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be
unbroken, with touch and go repetitions taking place on the power cleans with a single head of each
dumbbell touching the ground.
200m Sandbag Walk (100/70)
800m Run
On the sandbag run, we are holding this at the belly. On the Wreckbag run, we are looking for the
traditional sandbag, where we can rack over the shoulders. The final run is unweighted.
Open Athletes
Stamina Squats
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.
All squats are taken from the rack.
Conditioning
"Tailspin"
AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders
Body Armor
4 Unbroken Sets:
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.
Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be
unbroken, with touch and go repetitions taking place on the power cleans with a single head of each
dumbbell touching the ground.
Qualifier Athletes
Conditioning
"Triple Decker"
On the 0:00...
4K Bike Erg
On the 10:00....
2K Row
On the 20:00...
1 Mile Run
30 Kipping Deficit Handstand Pushups (6"/4")
*On the 0:00, and every 2:00 thereafter:
Midline
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.
Open Athletes
Row 2K
Last completed on August 21, 2018.
This is a once a year gauge on where we are with our rowing capacity. It is not intended to me a
measuring stick against the past. It is an assessment.
*On the 0:00, and every 2:00 thereafter:
Midline
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.
Qualifier Athletes
For Time:
100 Double-Unders + 1 Pegboard
Barbell Cycling
"Beast Builder V1"
On the Minute x 7:
Deadlift
20-Rep Heavy
Conditioning
"Meter Maid"
For Time:
27-21-15-9:
Wallballs
Box Jump Overs
Power Cleans
Wallball - 30/20 lb, 13/9 kg (Females to a 9' Target)
Box Jump - 24"/20"
Barbell - 115/85, 52/38
Dumbbell Overhead Squat
4 Giant Sets:
6 Single Arm DB OHS (left arm)
6 Single Arm DB OHS (right arm)
Swim Conditioning
Advanced Swimmers:
On the 2:30 x 10:
100m Swim
Intermediate Swimmers
On the 3:00 x 10:
100m Swim
Open Athletes
Barbell Cycling
"Beast Builder V1"
On the Minute x 7:
Deadlift
20-Rep Heavy
Conditioning
"Meter Maid"
For Time:
200m Run, 27 Wallballs, 27 Box Jumps
Wallball - 20/14#, 9/6 Kilos
Box Jump - 24"/20"
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
Squat Snatch
40' Handstand Walk
4 Ring Muscle-Ups
1 Squat Snatch
Overhead Squat
1o-Rep Heavy
Conditioning
"Scarface"
2 Rounds:
8 Bar Facing Burpees
Directly into...
2 Rounds:
Directly into...
2 Rounds:
Kilos, in respective round order:
79.5/57, 71/48, 61/43
Workout Demonstration from 2019 CompTrain Games Camp
Want to come to CompTrain Camp 2019? Hit tomorrow's workout, "Scarface," under 7:30 and you might get your chance.
Send us your video by Wednesday, July 24 to be entered to win a free spot at our Fall camp, taking place Aug 30-Sept 1
in Natick, MA. Winner will be announced on Thursday, July 25. Send finish time, video, instagram handle, and mailing
address to mail@comptrain.co.
AMRAP 7:
Ski Erg Calories*
*On the 0:00, and EMOM thereafter:
3 DBall Cleans (150/100)
Body Armor
4 Giant Sets:
50' Yoke
100' Sled Push
150' Farmers Carry
Open Athletes
Squat Snatch
25' Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch
Overhead Squat
1o-Rep Heavy
Conditioning
"Scarface"
2 Rounds:
Directly into...
2 Rounds:
Directly into...
2 Rounds:
Kilos, in respective round order:
79.5/57, 71/48, 61/43
Qualifier Athletes
Sprint Conditioning
25m Shuttle Sprint
50m Shuttle Sprint
100m Sprint
Parallette HSPU + Front Squat
Minute 1 - 4-6 Paralette HSPU (14"/8")
Minute 2 - 5-4-3-2-1 Power Cleans
Barbell Stamina
5 Rounds:
Kilos - Males: 102.5 kg
Kilos - Females: 70 and 61
Conditioning
"Sleep Walking"
4 Rounds, wearing a 20/14# Weight Vest:
400m Run
3 Rope Climbs (15')
20 Dumbell Front Squats
Dumbbells - 50's/35's lb, 22.5's/15's kg
Midline
Not for time or score:
50 GHD Sit-Ups
75 AbMat Sit-Ups
Open Athletes
Barbell Stamina
5 Rounds:
Kilos - Males: 93 kg
Kilos - Females: 65 kg and 57 kg
Conditioning
"We Work" (Teams of 3)
4 Rounds for Time:
800m Team Wreckbag Run
60 Deadlifts, 60 Front Squats, 60 Push Jerks
30:00 Time Cap
Wreckbag - 50/35 lb, 23/16 kg
1st Round (60's) 115/85 lb, 52/38 kg
2nd Round (50's) - 135/85 lb, 61/43 kg
3rd Round (40's) - 155/105 lb, 70/48 kg
4th Round (30's) - 175/125 lb, 79.5/57 kg
Midline
1:00 Assault Bike (recovery pace)
15 GHD Sit-Ups
1:00 Assault Bike (recovery pace)
15 Glute Bridges
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 4
Monday 7.22.2019
Qualifier Athletes
2 Pegboard Climbs
50' Handstand Walk
1 Pegboard Climb
Stamina Squats
This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats
taken from the rack.
Conditioning
"Hot Sauce" Part #1
AMRAP 3:00
21/15 Calorie Row
Max Overhead Squats
Barbell - 95/65 lb, 42/29 kg
Rest 3:00
"Hot Sauce" Part #2

AMRAP 3:00
18/13 Calorie Row
Max Overhead Squats
Barbell - 115/85 lb, 52/38 kg
Rest 3:00
"Hot Sauce" Part #3

AMRAP 3:00
15/11 Calorie Row
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg
Rest 3:00
"Hot Sauce" Part #4

AMRAP 3:00
12/9 Calorie Row
Max Overhead Squats
Barbell - 155/105 lb, 70/48 kg
Move (10) Odd-Objects 50 Meters
Aim here is to choose 10 odd-objects - a mix of all sorts of items - and simply move them A to B.
Although a fairly straightforward task, this is a very basic and effective test of fitness. We have seen a
sandbag move in the Games before, and it forces us to think about our most efficient methods.
Do get creative here. As a list of potential odd-objects:

Sandbags (light, medium, heavy), DBalls, Rogue Sandbags (used for cleans), Kettlebells, Plates, An
empty Yoke. Farmer Carry Torpedos, Box Jump
Open Athletes
Stamina Squats
This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats
taken from the rack.
Conditioning
"Hot Sauce" Part #1
AMRAP 3:00
21/15 Calorie Row
Max Overhead Squats
Barbell - 75/55 lb, 34/25 kg
Rest 3:00
"Hot Sauce" Part #2

AMRAP 3:00
18/13 Calorie Row
Max Overhead Squats
Barbell - 95/65 lb, 42/29 kg
Rest 3:00
"Hot Sauce" Part #3

AMRAP 3:00
15/11 Calorie Row
Max Overhead Squats
Barbell - 115/85 lb, 52/38 kg
Rest 3:00
"Hot Sauce" Part #4

AMRAP 3:00
12/9 Calorie Row
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg
Qualifier Athletes
Not for Time:
1:00 Light Bike + 1-3 Strict Ring Muscle-Ups
Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Conditioning
"Nowhere Fast"
50 Power Cleans
*On the Minute - 2 Bar Muscle-Ups
Barbell - 185/135 lb, 61/43 kg
Midline Conditioning
27-24-21-18:
Ski Erg Calories
GHD Sit-Ups
Swim Conditioning
3 Rounds:
25m Swim
50m Swim
100m Swim
Time On = Time Off, and this takes place after each interval. After our opening 25m swim, if it took us
:25 seconds, we'll rest :25 before starting the 50m. Tracked score is total time.
Open Athletes
Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
Power Clean
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Conditioning
"Nowhere Fast"
50 Power Cleans
*On the Minute - 5 Toes to Bar
Barbell - 155/105 lb, 70/48 kg
Midline Conditioning
21-18-15-12:
Ski Erg Calories
GHD Sit-Ups
Qualifier Athletes
Pausing Deficit Deadlifts
7 Sets of 1 (3" elevation)
4 Pauses during the lift, each for 2 seconds:
1. Mid-Shin
2. Knees
3. Knees (going back down)
4. Mid-Shin (going back down)
Deadlift Stamina
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU
Body Armor
In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)
In a 5:00 Window:
Unilateral Dumbbell Push Press
Conditioning
"Trail Blazer"
3 Rounds:
800 Meter Run
100 Double-Unders
Barbell Pounds - 50's/35's
Barbell Kilos - 22.5's/15's
Conditioning
15 Toes to Bar
9 Dumbbell Burpee Box Step Over
Dumbbells - 70's/50's lb, 30's/22.5's kg
Box - 24"/20"
Open Athletes
Deadlift Stamina
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU
Body Armor
In a 5:00 Window:
Unilateral Dumbbell Strict Press
In a 5:00 Window:
Unilateral Dumbbell Push Press
Conditioning
"Trail Blazer"
3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
15:00 of Practice
In relation to our current abilities, let's challenge ourselves with obstacles, elevation changes, and
changes of direction.
Muscle Snatch
5 Sets of 3: Muscle Snatch
Squat Snatch Stamina
On the Minute x 5:
5 "Touch and Go" Squat Snatches
Same load across all sets. This workout will be repeated.
Conditioning
"Hop Scotch"
5 Rounds:
10 Power Snatches
Barbell KIlos - 52/38
Not for Time:
100m Light Sled Pull
50' Single Arm DB Overhead Walking Lunge
100m Moderate Sled Pull
100m Heavy Sled Pull
Midline
50 AbMat Sit-Ups, 25 Hip Extensions
40 Weighted AbMat Sit-Ups, 25 Hip Extensions
Row Conditioning
27/21 Calorie Row
Into, On the 2:00 x 3 Sets
21/15 Calorie Row
Into, On the 1:00 x 3 Sets:
15/12 Calorie Row
Open Athletes
15:00 of Practice
In relation to our current abilities, let's challenge ourselves with obstacles, elevation changes, and
changes of direction.
Muscle Snatch
5 Sets of 3: Muscle Snatch
On the Minute x 5:
5 "Touch and Go" Squat Snatches
Same load across all sets. This workout will be repeated.
Conditioning
"Hop Scotch"
5 Rounds:
10 Power Snatches
Barbell KIlos - 43/29
Not for Time:
100m Sled Pull - Light Load
30 AbMat Sit-Ups, 30 Hip Extensions
100m Sled Pull - Moderate Load
20 Weighted AbMat SU, 20 Weighted Hip Ext
100m Sled Pull - Heavy Load
10 Weighted AbMat SU, 10 Weighted Hip Ext
Qualifier Athletes
Clean Technique
Pausing High Hang Squat Clean (2s in bottom)
Pausing Front Squat (2s in bottom)
High Hang Squat Clean
Front Squat
Barbell Cycling
"Beast Builder" V2
On the Minute x 7:
Conditioning
"Heartburn"
1 Mile Run, directly into:
10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”:
7 Thrusters
7 Pull-Ups
7 Burpees
Open Athletes
Clean Technique
Pausing High Hang Squat Clean (2s in bottom)
Pausing Front Squat (2s in bottom)
High Hang Squat Clean
Front Squat
Barbell Cycling
"Beast Builder" V2
On the Minute x 7:
Conditioning
"Heartburn"
1 Mile Run, directly into:
10 Rounds of the “Bergeron Beep Test”
1 Round of “BBT”:
7 Thrusters
7 Pull-Ups
7 Burpees
Swim Conditioning
1 Mile Swim
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 5
Qualifier Athletes
*** Deload Week ***
Pausing Push Jerk
For Quality:
3 Sets of 3
Pause for 2s in catch.
Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks
Conditioning
"Beef Jerky"
AMRAP 12:
14 Kettlebell Reverse Lunges (70/53)
7 Push Jerks (205/145)
Swim Conditioning
21 Minute Recovery Swim
Minutes 0-7: Light Pace
Minutes 7-14: Moderate Pace
Minutes 14-21: Light Pace
Open Athletes
*** Deload Week ***
Pausing Push Jerk
For Quality:
3 Sets of 3
Pause for 2s in catch.
Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks
Conditioning
"Beef Jerky"
AMRAP 12:
14 Kettlebell Reverse Lunges (53/35)
Kilos:
Kettlebell: 22.5/15
Push Jerks: 75/52
Qualifier Athletes
*** Deload Week ***
Conditioning
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps Overs (24/20)
Kilos - Wallball: 13/9
Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between.
Open Athletes
*** Deload Week ***
Conditioning
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
Kilos - Wallball: 9/6
Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between.
Qualifier Athletes
*** Deload Week ***
Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down
Conditioning
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
Kilos - Deadlifts: 115/79.5
Pegboard Practice
Alternating For 15 Minutes:
Station A: 50 Meter Sled Drag (Building to Moderate Load)
Station B: 1 Pegboard
Open Athletes
*** Deload Week ***
Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down
Conditioning
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
Kilos - Deadlifts: 102.5/70
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
*** Deload Week ***
Skills
Station A: Handstand Walk Obstacle Course Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge
Conditioning
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Double Dumbbell Snatches (50's/35's)
12 Lateral Dumbbell Burpees
Kilos - Dumbell (22.5's/15's)
Open Athletes
*** Deload Week ***
Skills
Station A: Handstand Walk Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge
Conditioning
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
Kilos - Dumbell (22.5/15)
Qualifier Athletes
*** Deload Week ***
Clean Technique
7 Sets:
Clean Pull + Hang Clean High Pull + Hang Power Clean
Conditioning
"Assault on DT"
5 Rounds:
15 Calorie Air Runner (or 200m Run)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Run Pacing
20 Minute "Out & Back" Run
Open Athletes
*** Deload Week ***
Clean Technique
7 Sets:
Clean Pull + Hang Clean High Pull + Hang Power Clean
Conditioning
"Assault on DT"
5 Rounds:
15 Calorie Air Runner (or 200m Run)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 6
Qualifier Athletes
9 Minute Running Clock:
Max Pegboard Climbs
On the 0:00, 3:00, and 6:00:
75 Double Unders
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 72% of 3-Rep Max Back Squat
Snatch Technique
On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats
Rest 1 Minute
On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
Conditioning
"Rocket Power"
21 Power Snatches
15 Overhead Squat
9 Squat Snatches
Pounds - 135/95
Kilos - 61/43
Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50' Single Arm Overhead Carry (25' Each Arm)
Aerobic Conditioning
On the 0:00...
15-12-9:
Row Calories
Assault Bike Calories
On the 7:00...
9-12-15:
Row Calories
*Females: 12-9-6 and 6-9-12
Open Athletes
Stamina Squats
2 Front Squat
4 Back Squats
Snatch Technique
On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats
Rest 1 Minute
On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
Conditioning
"Rocket Power"
21 Power Snatches
15 Overhead Squat
9 Squat Snatches
Pounds - 115/85
Kilos - 52/38
Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50' Single Arm Overhead Carry (25' Each Arm)
Qualifier Athletes
Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Deficit Handstand Push-ups
Conditioning
"Monkey Business"
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (70/50)
20 Chest to Bar Pull-ups
Kilos - 30/22.5
Body Armor
3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.
For Time:
100' Handstand Walk
100' D-Ball Carry (150/100)
10 D-Ball Cleans Over Yoke (150/100)
100' D-Ball Carry (150/100)
100' Handstand Walk
*After Each D-Ball Clean: Vault Over Yoke Bar
Kilos: 68/45.5
Open Athletes
Not For Time:
1:30 Light Bike + 12 Strict Handstand Push-ups
Conditioning
"Monkey Business"
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
Kilos - 22.5/15
Body Armor
3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Qualifier Athletes
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
Conditioning
"Optimus Prime"
AMRAP 7:
Wallballs (30/20)
On the Minute: 5 Deadlifts (245/165)
Kilos:
Deadlift: 111/75
Wallball: 13/9
Minute 1: 50' Sled Push
Minute 2: 30 Seconds Max Calorie Ski Erg
Recovery + Midline
15 Minute Erg Bike Recovery
On the 3, 6, 9, 12:
20 Medicine Ball GHD Sit-ups (20/14)
Kilos: 9/6
Swim Conditioning
3 Rounds:
25 Meter Swim
50 Meter Swim
100 Meter Swim
Equal Work to Rest Ratio.
Open Athletes
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
Conditioning
"Optimus Prime"
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
Kilos:
Deadlift: 102.5/70
Wallball: 9/6
Minute 2: 30 Seconds Max Calorie Row
Recovery + Midline
15 Minute Erg Bike Recovery
On the 3, 6, 9, 12:
15 Medicine Ball GHD Sit-ups (20/14)
Kilos: 9/6
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
5 Sets For Time of the Unbroken Complex:
5 Toes to Bar
4 Bar Muscle-ups
3 Toes to Bar
2 Bar Muscle-ups
Barbell Cycling
10-Rep Touch & Go Power Clean
Conditioning
"Blockbuster"
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)
Rest 5 Minutes
AMRAP 5:
Rest 5 Minutes
AMRAP 5:
*1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
Kilos:
1st Bar: 70/48
2nd Bar: 84/61
3rd Bar: 93/65
Handstand Pushups + Walking Lunge
3 Giant Sets:
Max Strict Handstand Push-ups
50' Dumbbell Front Rack Walking Lunge
Rest 2 Minutes Between Sets, building in load.
3 Continuous Rounds (18 Minutes Total):
Minutes 1-2: 15 Calories Hard
*Time Remaining In Each Window: Easy Jog
Open Athletes
Barbell Cycling
10-Rep Touch & Go Power Clean
Conditioning
"Blockbuster"
AMRAP 5:
Rest 5 Minutes
AMRAP 5:
Rest 5 Minutes
AMRAP 5:
*1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
Kilos:
1st Bar: 61/43
2nd Bar: 70/48
3rd Bar: 77/57
Handstand Pushups + Walking Lunge
3 Giant Sets:
50' Dumbbell Front Rack Walking Lunge
Rest 2 Minutes Between Sets, building in load.
Qualifier Athletes
Skill Conditioning
5 Sets, Not For Time:
Station A: 100' Double Dumbbell Overhead Walk
Station B : 50' Handstand Walk Obstacle Course
Thruster
Build to Heavy a 10-Rep Thruster
Conditioning
"31 Heroes" (Individual Version)
AMRAP 31:
6 Rope Climbs (15')
400 Meter Wreck Bag Run (50/35)
Kilos:
Barbell: 70/48
Wreck Bag: 22.5/15
3 Giant Sets:
100 Meter Single Arm Farmers Carry
200 Meter Sled Drag
Rest 2 Minutes Between.
Open Water Swim
30 Minute Open Water Swim
Open Athletes
Thruster
Build to Heavy a 10-Rep Thruster
Conditioning
"31 Heroes"
Teams of 2
AMRAP 31:
6 Rope Climbs (15')
*400 Meter Continuous Wreck Bag Run (50/35).
Kilos:
Barbell: 70/48
Wreck Bag: 22.5/15
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 7
Qualifier Athletes
Stamina Squats
Minute 1 - 2 Front Squat
Minute 2 4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch
Conditioning
"Hit and Run" Pt. 1 (On the 0:00)
3 Rounds:
400 Meter Run
21 Single Dumbbell Overhead Squats (80/55)
Kilos: 36.5/25

3 Rounds:
10 Dumbbell Burpee Box Step Overs (80's/55's) (24"/20")
200 Meter Sandbag Carry (100/70)
Kilo Dumbbells: 36.5's/25's
Kilo Sandbag: 45.5/32
For Time:
400 Meter Sled Push (75% Bodyweight)
Open Athletes
Stamina Squats
Minute 1 - 2 Front Squat
Minute 2 4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch
Conditioning
"Hit and Run"
3 Rounds:
400 Meter Run
21 Single Dumbbell Squats (70/50)
Kilos: 30/22.5
Qualifier Athletes
5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
*Every Break: 150 Meter Row
Strict Press
5 Sets of 3
Bench Press
5 Sets of 3
Conditioning
"Swole Cycle"
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups (4.5"/3")
Midline
10 Inchworms
30 GHD Sit-Ups
Swim Conditioning
1 x 300 Meters (Rest 2:00 Between)
4 x 100 Meters (Rest :30 Between)
8 x 50 Meters (Rest :15 Between)
Open Athletes
5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
*Every Break: 150 Meter Row
Strict Press
5 Sets of 3
Bench Press
5 Sets of 3
Conditioning
"Swole Cycle"
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Strict Handstand Push-ups
Midline
7 Inchworms
21 GHD Sit-Ups
Qualifier Athletes
Clean Technique
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat
Barbell Cycling
For Time:
10 Squat Cleans (45%)
Conditioning
"IHOP"
4 Rounds For Time:
60 Double Unders
30/24 Calorie Row
3 Power Cleans
3 Hang Squat Cleans
3 Squat Cleans
Pounds: 225/155
Kilos: 102.5/70
Body Armor
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
Track Conditioning
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*Equal Work/Rest Ratio.
Open Athletes
Clean Technique
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat
Barbell Cycling
For Time:
Conditioning
"IHOP"
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans
Pounds: 165/115
Kilos: 75/52
Body Armor
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
Qualifier Athletes
Active Recovery Day
Open Athletes
Rest Day
Qualifier Athletes
Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%
Conditioning
"Hangnail"
3 Rounds:
40 Dumbbell Hang Clean and Jerks (50/35)
20 Barbell Facing Burpees
For Time:
21 Axel Bar Push Jerks (135/95)
Kilos - 61/43, 75/52, 88/61
Midline
3 Giant Sets:
6 Glute Ham Raises
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets.
Open Athletes
Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%
Conditioning
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
Kilo Dumbbell: 22.5/15
Kilo Barbell: 111/75
Midline
3 Giant Sets:
6 Glute Ham Raises
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets.
Qualifier Athletes
Skill Conditioning A (On the 0:00)
Not For Time (9 Minute Time Cap):
2 Pegboard Climbs
100 Double Unders
2 Pegboard Climbs
100 Double Unders
2 Pegboard Climbs
Skill Conditioning B (On the 15:00)
For Time (4 Minute Time Cap):
300' Handstand Walk
Skill Conditioning C (On the 30:00)
50' Barbell Overhead Walking Lunge
Conditioning
"Chips Ahoy"
For Time:
15 Ring Muscle-ups
400 Meter Run
800 Meter Run
400 Meter Run
15 Ring Muscle-ups
Kilos: 75/52
Stamina Conditioning
For Time:
20/15 Calorie Echo Bike
35/25 Calorie Row
50 Walballs (30/20)
Rest 2 Minutes
For Time:
35/25 Calorie Row
20/15 Calorie Echo Bike
Kilos - 1st Round: 13/9
Kilos - 2nd Round: 9/6
Open Athletes
For Time (5 Minute Time Cap):
200' Handstand Walk
Overhead Walking Lunge
50' Barbell Overhead Walking Lunge
Conditioning
"Chips Ahoy"
For Time:
400 Meter Run
800 Meter Run
400 Meter Run
Kilos: 61/43
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
Qualifier Athletes
Stamina Squats
2 Front Squat
4 Back Squats
Snatch Technique Work

Part A - Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3
Part B - Snatch Drop
On the Minute x 5:
5 Touch and Go Squat Snatches
Repeat. Aim to beat last score.
Conditioning
On the 0:00... "Dirty Water"
For Time:
200 Double Unders
1,000 Meter Run
75/50 Calorie Row
On the 20:00... Odd-Object
Every 2:00 x 4 Sets:
20 Meter Yoke Carry
40 Meter Sled Push
Intervals are not for time. Build in load across the rounds.
Swim Conditioning
1 Round:
200 Meter Swim
5 Rounds: 15 Pushups + 30 Air Squats
200 Meter Swim
Open Athletes
Stamina Squats
2 Front Squat
4 Back Squats
Snatch Technique Work

Part A - Snatch Grip Sotts Press
Part B - Snatch Drop
On the Minute x 5:
Repeat. Aim to beat last score.
Conditioning
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
Qualifier Athletes
Alternating On the 2:00 x 10 Rounds:
Minutes 1-2: 200 Meter Row + 40% Max Ring Muscle-Ups
Minutes 3-4: 200 Meter Row + 5 Deficit Kipping Handstand Push-ups
Aim is to build in deficit across the rounds on the HSPU.
Strict Press
5 Sets of 3
Repeat from last week. Aim to beat our last heavy.
Push Press Complex
1 Pausing Drive
1 Drive
2 Push Presses
2 second pause in the dip in the first rep.
Conditioning
"30 Rock"
3 Rounds:
30 Push Presses (115/85)
30 Toes to Bar
Kilos:
Kettlebell: 30/22.5
Barbell: 52/38
For Time:
21 D-Ball Cleans (150/100)
Kilos - 68/45.5
Open Athletes
300 Meter Row + 40% Unbroken Ring Muscle-ups
Light pace on the row. Aim here is to challenge our ring work with light breathing.
Strict Press
5 Sets of 3
Repeat from last week. Aim to beat our last heavy.
Push Press Complex
1 Pausing Drive
1 Drive
2 Push Presses
2 second pause in the dip in the first rep.
Conditioning
"30 Rock"
AMRAP 20:
30 Toes to Bar
Kilos:
Kettlebell: 22.5/15
Barbell: 43/29
Qualifier Athletes
Track Conditioning
Not for Score:
3 Rounds: 400 Meters Light, 400 Meters Fast
Continuous run throughout.
800 Meters Bike Erg
Handstand Walk Obstacle Course
Conditioning
"Frank the Tank" Part 1 (On the 0:00)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
Rest 5 Minutes

AMRAP 5:
Rest 5 Minutes

AMRAP 5:
Kilos:
Wallball: 9/6
Barbells: (102.5/70), (125/84), (143/93)
Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions
5 second negative, normal speed up.
Open Athletes
5 Rounds, Not For Time:
500 Meter Bike Erg
40 Double Unders
30' Handstand Walk
Conditioning
AMRAP 5:
Rest 5 Minutes

AMRAP 5:
Rest 5 Minutes

AMRAP 5:
Kilos:
Wallball: 9/6
Barbells: (84/61), (102.5/70), (125/84)
Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions
5 second negative, normal speed up.
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
Qualifier Athletes
Rope Climb Conditioning
For Time:
5 Legless Rope Climbs (15')
Rest 1 Minute
5 Rope Climbs (15')
Snatch Technique
Pausing Snatch Pull:
5 Sets of 2
Snatch Complex:
1 Snatch Pull
Conditioning
"Crazy Stairs"
For Time:
5 Rounds of "Mary"
50/35 Calorie Row
Kilos - 61/43
Minute 2: 30 Seconds Max Calorie Ski Erg
Repeat workout from 8.7.2019.
Swim Recovery
15:00 - 30:00 Recovery Effort
Open Athletes
Snatch Technique
Pausing Snatch Pull:
5 Sets of 2
Snatch Complex:
1 Snatch Pull
Conditioning
"Crazy Stairs"
For Time:
10 Rounds of "CTB Cindy"
50/35 Calorie Row
Kilos: 52/38
Minute 2: 30 Seconds Max Calorie Row
Repeat workout from 8.7.2019.
Qualifier Athletes
On the Minute x 5: 8 Calorie Run
Rest 1 Minute
On the 1:30 x 4: 12 Calorie Run
Rest 1 Minute
On the 2:00 x 3: 16 Calorie Run
Front Squat + Jerk Complex

1 Pausing Front Squat
1 Pausing Push Jerk
1 Front Squat
1 Push Jerk
Barbell Cycling
"Beast Builder V3"
On the Minute x 7:
Minute 1: 7 Hang Squat Cleans + 1 Push Jerk
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 7: 1 Hang Squat Clean + 7 Push Jerks
Third iteration in this complex. Aim is to increase our percentage 2-4% from last.
Conditioning
"Runaway Train"
3 Rounds (30 Minute Cap):
400 Meter Run
40/30 Calorie Bike Erg
Directly Into…
Kilos - 61/43, 70/48, 84/57, 102.5/70, 124/84
Open Athletes
Front Squat + Jerk Complex
1 Pausing Front Squat
1 Pausing Push Jerk
1 Front Squat
1 Push Jerk
Barbell Cycling
"Beast Builder V3"
On the Minute x 7:
Minute 7: 1 Hang Squat Clean + 7 Push Jerks
Third iteration in this complex. Aim is to increase our percentage 2-4% from last.
Conditioning
"Runaway Train" (Team Version)
Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
Directly Into...
Single barbell. Athlete's change weights.
Kilos: 52/38, 61/43, 70/48, 84/57, 93/61
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 8
Qualifier Athletes
Stamina Squats
3 Front Squat
6 Back Squats
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.
50' Single Dumbbell Overhead Walking Lunge (80/55)
Max Strict Deficit Handstand Push-ups in Time Remaining (4.5"/3")
Kilos: 36.5/25
Conditioning
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swings (70/53)
Thrusters (95/65)
Kilos:
Kettlebell: 30/22.5
Barbell: 43/29
For Time:
100 Meter Sled Push
12 Sandbag Cleans (150/100)
100 Meter Sled Push
Kilos: 68/45.5
Swim Conditioning
100 Meters
75 Meters
50 Meters
25 Meters
50 Meters
75 Meters
100 Meters
Rest :30 Seconds Between All Sets.
Open Athletes
Stamina Squats
3 Front Squat
6 Back Squats
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.
50' Single Dumbbell Overhead Walking Lunge (50/35)
Max Strict Handstand Push-ups in Time Remaining
Kilos: 22.5/15
Conditioning
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)
Kilos:
Kettlebell: 22.5/15
Barbell: 34/25
Qualifier Athletes
Gymnastics Skills
300 Meter Row + 1-3 Strict Ring Muscle-ups
For Time:
750 Meter Ski Erg
21 Kipping Ring Muscle-ups
750 Meter Ski Erg
Conditioning
400 Meter Run
21 Toes to Bar
Midline
3 Rounds, Not For Time:
30 Second L-Sit on Rings
100 Meter Single Arm Farmers Carry
Athlete's choice on loading for Farmers Carry.
Open Athletes
300 Meter Row + 50% Unbroken Ring Muscle-ups
Conditioning
400 Meter Run
15 Toes to Bar
Recovery Bike
5 Rounds:
1 Minute Light
1 Minute Moderate
1 Minute Moderate/Fast
Qualifier Athletes
Snatch Grip Sotts Press
Snatch Balance
On the Minute x 5:
Aiming to increase 3-5% from last week, with a single more iteration next week to round out the
progression.
Conditioning
"Halftime"
30-20-10:
Dumbbell Power Snatches (70/50)
Wallballs (30/20)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row
Kilos:
Dumbbell: 30/22.5
Medicine Ball: 13/9
Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM
75 Unbroken Double Unders
Skill Conditioning
3 Rounds:
200 Meter Wreck Bag Run (70/50)
50' Handstand Walk
Open Athletes
Snatch Grip Sotts Press
Snatch Balance
On the Minute x 5:
Aiming to increase 3-5% from last week, with a single more iteration next week to round out the
progression.
Conditioning
"Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row
Kilos:
Dumbbell: 22.5/15
Medicine Ball: 9/6
Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
Qualifier Athletes
4 Sets, Not For Score:
15 Calorie Light Jog
15 Calorie Moderate Run
15 Hard Run
5 Calorie Walk
On the 0:00... Box Squat
On the Minute x 7:
2 Box Squats
On the 10:00... Clean Complex
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Conditioning
"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Pounds: 135/95
Kilos: 61/43
Body Armor
4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24"/20")
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions
Swimming
21:00 Recovery Swim
Minutes 0-7 - Light Pace
Minutes 7-14 - Moderate Pace
Minutes 14-21 - Light Pace
Open Athletes
On the 0:00... Box Squat
On the Minute x 7:
2 Box Squats
On the 10:00... Clean Complex
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Conditioning
"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Pounds: 115/85
Kilos: 52/38
Body Armor
4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24"/20")
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions
Qualifier Athletes
Barbell Cycling
For Time:
21 Strict Presses (115/85)
6 Split Jerks (245/165)
Kilos:
Strict Presses: 52/38
Push Presses: 70/48
Push Jerks: 93/65
Split Jerks: 111/75
Conditioning
"Three Stooges"
On the 0:00, Part #1:
4 Rope Climbs
3 Rope Climbs
2 Rope Climbs
3 Rounds:
27/21 Calorie Row
10 Devils Presses (50's/35's)
21-15-9:
Chest to Bar Pull-ups
Dumbbell Box Step-Overs (50's/35's)
Kilos:
Power Snatch: 84/61
Dumbbells: 22.5's/15's
Open Athletes
Barbell Cycling
For Time:
21 Strict Presses (95/65)
6 Split Jerks (215/145)
Kilos:
Strict Press: 43/29
Push Press: 61/43
Push Jerk: 79.5/57
Split Jerk: 98/66
Conditioning
"Three Stooges" (Team Version)
Teams of 3:
100/70 Calorie Row
10 Rope Climbs (15')
100/70 Calorie Row
Kilos:
1st Barbell: 43/29
2nd Barbell: 34/25
Midline
3 Giant Sets:
21 Weighted Sit-Ups
21 V-Ups
Rest as needed between sets.
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
WEEK 9
Qualifier Athletes
"21 Guns"
21-15-9:
Strict Pull-ups
Stamina Squats
3 Front Squat
6 Back Squats
Final iteration of Stamina Squats.
Conditioning
"Dive Bar"
For Time:
800 Meter Pack Run
50 Barbell Thrusters (75/55)
800 Meter Pack Run
3 Rounds: 7 Sandbag Cleans (150) + 50' Sandbag Walk
800 Meter Pack Run
50 Barbell Thrusters (75/55)
Pack - Load to 20# (9 kg)
Barbell - 75/55# (34/25 kg)
Sandbag - 150/100# (68/45.5 kg)
For Time:
250' Yoke Carry
Increase Load Every 50 Feet:
Men: 180 - 270 - 360 - 450 - 540
Women: 180 - 230 - 280 - 330 - 380
Kilos:
Men: 82-122-163-204-245
Women: 82-104-127-150-172
Open Athletes
"21 Guns"
21-15-9:
Strict Pull-ups
Stamina Squats
3 Front Squat
6 Back Squats
Final iteration of Stamina Squats.
Conditioning
"Dive Bar"
For Time:
800 Meter Run
50 Barbell Thrusters
800 Meter Run
800 Meter Run
50 Barbell Thrusters
Barbell - 75/55# (34/25 kg)
Qualifier Athletes
Snatch Technique
Set blocks so that the bar, when weighted, sits at knee level.
A) Block Snatch Pull - 3 Sets of 3
B) Block Snatch High Pull - 3 Sets of 3
C) Block Power Snatch - OTM x 8: 2 Reps
Conditioning
"Big Bird"
3 Rounds:
12 Bar Muscle-ups
12 Deficit Kipping Handstand Push-ups (7"/5")
Kilos: 43/29
Midline
3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold
Swim Conditioning
Not For Time:
3 x 100 Meters, (Rest 2:00 Between)
1 x 200 Meters (Rest 3:00)
Open Athletes
Snatch Technique
Set blocks so that the bar, when weighted, sits at knee level.
A) Block Snatch Pull - 3 Sets of 3
B) Block Snatch High Pull - 3 Sets of 3
C) Block Power Snatch - OTM x 8: 2 Reps
Conditioning
"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups
Kilos: 22.5/15
Midline
3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold
Qualifier Athletes
Clean Technique
Much like yesterday, set blocks so that the bar when weighted rests at knee level.
A) Block Clean Pull - 3 Sets of 3
B) Block Clean High Pull - 3 Sets of 3
C) Block Power Clean - OTM x 8 - 2 Reps
Conditioning
"Fish out of Water"
For Time:
2K Row
... Directly into:
10 Rounds:
Kilos: 95/65
This is a repeat from the start of the cycle, on 7.1.19.
Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts
75 Unbroken Double Unders
Resting as needed between sets, the aim is to increase our percentage on the deadlifts slightly from
last week.
Air Runner Recovery
400 Meters Light
300 Meters Moderate
200 Meters Fast
Open Athletes
Clean Technique
Much like yesterday, set blocks so that the bar when weighted rests at knee level.
A) Block Clean Pull - 3 Sets of 3
B) Block Clean High Pull - 3 Sets of 3
C) Block Power Clean - OTM x 8 - 2 Reps
Conditioning
"Fish out of Water"
For Time:
2K Row
... Directly into:
10 Rounds:
6 Push-ups
9 Air Squats
Kilos: 70/50
This is a repeat from the start of the cycle, on 7.1.19.
Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts
Resting as needed between sets, the aim is to increase our percentage on the deadlifts slightly from
last week.
Qualifier Athletes
Rest Day
Open Athletes
Rest Day
Qualifier Athletes
Ring Muscle-Ups
Max Unbroken Set
Re-test from the start of the cycle on 7.5.19.
Thruster
10-Rep Max
Re-test from 8.15.19.
Conditioning
"Charlie Horse" Part #1 (On the 0:00)
For Time:
10 Wallballs, 15/12 Calorie Assault Bike
Medicine Ball: 20/14
Kilos: 9/6
3 Rounds:
35 GHD Sit-ups
50' Handstand Walk
100' Dumbbell Front Rack Walking Lunge (50's/35's)
Kilos: 22.5's/15's

For Time:
200 Meter Farmers Carry (70's/50's)
Kilos: 30's/22.5's
Open Athletes
Ring Muscle-Ups
Max Unbroken Set
Re-test from the start of the cycle on 7.5.19.
Thruster
10-Rep Max
Re-test from 8.15.19.
Conditioning
"Charlie Horse"
For Time:
Medicine Ball: 20/14
Kilos: 9/6
Skill Conditioning
3 Giant Sets, Not For Time:
25 GHD Sit-ups
50 Double Unders
25-75' Handstand Walk (Practice)
Qualifier Athletes
Split Jerk Technique
A) 5 Sets: 1 Tall Jerk + 2 Split Jerks
B) OTM x 10 - 1 Jerk Drive + 1 Split Jerk
Barbell Cycling
"Heavy Grace"
For Time:
Kilos: 102.5/70
Conditioning
"Dead and Company"
Buy-In: 1 Mile Run
3 Rounds:
21 Toes to Bar
Cash-Out: 1 Mile Run
Kilos - 166/116
Swim Conditioning
500 Meter Swim
Open Athletes
Split Jerk Technique
A) 5 Sets: 1 Tall Jerk + 2 Split Jerks
B) OTM x 10 - 1 Jerk Drive + 1 Split Jerk
Barbell Cycling
"Heavy Grace"
For Time:
Kilos - 84/61
Conditioning
"Dead and Company"
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (225/155)
Toes to Bar
Cash-Out: 1 Mile Run
Kilos: 102.5/70
Qualifier Athletes
Rest Day
Open Athletes
Rest Day

Zach Gets Jacked and Rob Hates This Programming

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Zach Gets Jacked and Rob Hates This Programming

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GRUNT WORK

Squat Clean Complex

Barbell Reverse Lunges

Barbell Reverse Lunges

Parallette Handstand Pushups

"Lead Foot" Part 2

"Lead Foot" Part 3

"Lead Foot" Part 2

"Lead Foot" Part 3

"Bar Star" Part #2

"Bar Star" Part #3

Ski Erg Conditioning

Recovery Assault Bike

END GRUNT WORK

This complex involves a total of (6) repetitions. As it flows in full:

This complex involves a total of (6) repetitions. As it flows in full:

Body Armor (A)

"Hot Sauce" Part #2

"Hot Sauce" Part #3

"Hot Sauce" Part #4

Do get creative here. As a list of potential odd-objects:

"Hot Sauce" Part #2

"Hot Sauce" Part #3

"Hot Sauce" Part #4

Power Snatch Technique

"Hit and Run" Pt. 2 (On the 15:00)

Power Snatch Technique

Snatch Technique Work

Snatch Technique Work

"Frank the Tank" Part 2 (On the 10:00)

"Frank the Tank" Part 3 (On the 20:00)

"Frank the Tank" Part 2 (On the 10:00)

"Frank the Tank" Part 3 (On the 20:00)

Front Squat + Jerk Complex

"Charlie Horse" Part #3 (On the 35:00)

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