Program Games Training Aug-July UPDATED FILE FIXED

This is a training plan that was used by several CrossFit Games Athletes from 2015-2016 and
includes their training leading up to the 2016 Reebok CrossFit Games. This is a complete
training system for athletes in competitive fitness. Our mission is to help YOU identify and live
your athletic potential. Whether your goal is to thrive at local competitions or to stand on the
podium at the CrossFit Games, our commitment is to provide you with the right tools to guide
your journey.
What YOU get.

Your results are a product of your hard work and commitment brought together with our Plan for
your success:
Energy systems development

The ability to produce and sustain high power outputs both aerobically and anaerobically is the
foundation of your physical preparation and supports your capacity to move well. Throughout
the year, we run defined training blocks with specific goals to make sure you will perform at your
best, regardless of the movements and time domains encountered on game day.
Strength development
Strength is an essential foundation that a competitive athlete needs to develop to support their
movement capacity. We use various methods of training through each training year to address
the necessary components of strength. Energy system and strength development in training
blocks are built to support each other to optimize your results.
Movement and mobility work

Athletes without sufficient range of motion to achieve optimal positions in movement are not
only compromising their performance but also their longevity in the sport. Making movement
and mobility part of your daily practice is essential for getting most out of your training and to
perform at your best on game day.
Weightlifting
Snatch and Clean & Jerk are part of practically every fitness competition out there. They
develop explosive strength, power, coordination, agility, balance and many other physical
qualities. You need proficiency in these lifts and their variations whether lifting 1RM loads or
higher repetitions in a workout. We emphasize movement quality based on solid principles.
Running
Running is huge in the sport of fitness. Great energy systems development wont mean anything
if you cannot run. You will run several times per week which you will start to become a more
efficient runner.
Swimming
Swimming will be included, more so closer to the CrossFit Games Season.
Gymnastics
As an athlete, you must know how to move your body in space efficiently. This is achieved by
building the required strength through full range of motion, developing the skill to carry this
strength and then applying it to specific techniques. An athlete with more movement options is a
more successful athlete.
Sports Specific Skill development

We provide specific skill work to develop your ability to apply your weightlifting, gymnastics and
other movement skills to sports specific applications.
Accessory work
Performance at the highest levels in our sport requires a large volume of work, and that work
needs to be supported by sufficient accessory work. Accessory work is designed to prevent
injuries by building the stabilizing muscles. We program specific accessory to support your
training across the season to ensure you can give your best every day.
Mindset development
Extraordinary athletes have extraordinary psychologies. Without mental preparation and
strength, everything could fall to pieces on game day. Though we do not include mindset
development, we include this part to recommend that you work on your mindset. There are
many sports psychology books and audiobooks out there for your to read and listen to on a
daily.
Movement is our foundation

The foundation of the plan is your movement quality. Everything we do is geared towards
increasing your capacity to express efficient movement patterns, regardless of the type or
duration of the challenge. Investment in good mechanics will allow you to fully express your
potential on game day and have a long and healthy career.
To realize your full potential, you must master the fundamental skills and know how to apply
them to specific techniques to maximize your success on game day. Skill development is built
into your workout sessions to provide opportunities for practice to reach this mastery.
Competitions are won by those who combine the biggest capacity with the best movement
efficiency.
CONSISTENCY
Your body will feel beat up and sore throughout this training program. This is normal. Continue
to work and you will see longterm results. It is tough to see results on a day to day basis but in
the long run you will see it all fall in place.
Sunday 8.2.15
REST
8.3.15
2016 REGIONAL ATHLETES
1. Snatch
EMOMx12: 1 Squat Snatch
Mins 1-2-3 @ 75%
Mins 4-5-6 @ 80%
Mins 7-8-9 @ 85%
Min 10 @ 90%
Mins 11-12 @ 85%
2. Clean and Jerk

A. Work up to a heavy double – no TnG
B. Work up to a heavy TnG triple
3. Strength 1
A. EMOM 7: 7-6-5-4-3-2-1 weighted dips
B. Complete 1 big set of strict dips
C. Complete 1 big set of kipping dips
4. Strength 2
3×10 Back Squats
4. Gymnastics Conditioning
5×50′ Handstand Walk, rest as needed between sets
5. Conditioning
3 RFT:
400m Run
21 Burpees
Tuesday 8.4.15
1. Strength
3×3 OHS
2. Snatch Skills
A. 6×2 Snatch Pull from High Hang – pockets
B. 4×2 Snatch Pull from Hang – mid thigh
C. 2×2 Snatch Pull from Ground
6 sets of 60% of best unbroken set of Muscle ups
4. Conditioning
1K Row
30 Overhead Squats (135/95)
30 C2B
500m Row
15 OHS
15 C2B
5. Accessory Work
35 GHDSU
35 Hip Extensions
Cross Over Symmetry Iron Scap Protocol
35 GHDSU
35 Hip Extensions
Wednesday 8.5.15
1. Clean and Jerk
work up to a heavy complex of:
1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk
2. Barbell Conditioning
“Gwen”
with a running clock…
A. at the 0:00 complete 15 Unbroken Clean and Jerks
B. at the 7:00 complete 12 Unbroken Clean and Jerks
C. at the 14:00 complete 9 Unbroken Clean and Jerks
3. Strength
5×10 Back Squats
AMRAP 4: Legless Rope Climbs (no legs up or down)
5. Conditioning
10-15 min moderate Assault Bike with 4-5 :20 second hard efforts added in at your discretion.
Thursday 8.6.15
REST
Friday 8.7.15
1. Snatch
EMOMx10: 1 Squat Snatch from Low Hang (below knees), climbing
2. Snatch Skills
A. 3×2 Snatch Grip Push Press from behind neck
B. 10×1 Pause OHS – 10 second hold at rock bottom
A. Work up to a max deficit HSPU combo of: 1 Strict + 3 Kipping without coming off the wall
B. AMRAP 3 of: :10 free standing HS Holds
4. Conditioning
AMRAP 15:
300 Meter Row
30 Wallballs, 20/14
5. Odd Object Conditioning

2 RFT:
20 Strict L-Pull ups
30 D-Ball Shoulders
40′ Monkey Bars
50′ Yoke Carry
you choose the weight on d-ball and yoke
Saturday 8.8.15
1. Conditioning
“Rankel”
AMRAP 20:
6 Deadlifts, 225/155
7 Burpee Pull ups – bar should be about 6″ above max reach
10 KBS, 2/1.5
200 Meter Run
2. Midline Accessory Work

A. EMOMx10:
Odd: :40 Weighted Prone GHD Hold (hold a hip extension face down with a plate across your
chest)
Even: :20 Weighted Supine GHD Hold (face up with a plate)
B. 5×10-15 Barbell or Ring Roll outs.
Sunday 8.9.15
REST
Monday 8.10.15
1. Snatch
A. 15 Snatches for time at 75%
B. 10 Snatches for time at 80%
C. 5 Snatches for time at 85%
Rest as needed between sections.
2. Strength
A. 1×15 Overhead Squats for max load
B. 1×10 Front Squats for max load
C. 1×5 Back Squats for max load
A. 50 C2B Pull ups in as few sets as possible.
B. 30 Strict Pull ups in as few sets as possible.
C. 15 Muscle ups in as few sets as possible.
4. Barbell Conditioning*
21-15-9 For time:
Power Clean, 135/95
Front Rack Lunges, 135/95
Push Jerks, 135/95
*Workout courtesy of Pat Sherwood
Tuesday 8.11.15
1. Clean and Jerk
A. EMOMx10: 1 Rep, climbing
2. Strength
5×3 Front Squats
3. Conditioning
“Nate”
AMRAP 20:
2 Muscle ups
4 HSPU
8 KBS, 70/53
EMOMx16:
Odd: 18/14 cal Assault Bike
Even: 25′ HS Walk
5. Accessory Work
CrossOver Symmetry Iron Scap protocol
Wednesday 8.12.15
1. Conditioning
Teams of 3:
AMRAP 20:
200m Run (together)
40 Squat Cleans* – one athlete works at a time
*Every 40 reps the weights increase: 135/95, 155/105, 185/135, 205/145, then max reps at
225/155
2. Strength
A. Work up to a heavy 2-rep Rack Pull – Set up a bar at knee height and dead lift it twice.
B. 4×8 Romanian Dead Lifts
3. Conditioning
EMOMx16
Min 1: Prowler Push – you choose load and distance
Min 2: GHD – you choose reps
Min 3: Double unders – you choose reps
Min 4: Row – you choose distance
4. Accessory Work
A. 6 x :15-:20 L-sit
B. Iron Scap Recovery Protocol
Thursday 8.13.15
REST
Friday 8.14.15
1. Snatch
A. Work up to a heavy single Squat Snatch from the high hang – pockets.
B. Work up to a heavy single Squat Snatch from the hang – mid thigh
C. Work up to a heavy single Squat Snatch from the low hang – just below knees
D. Work up to a heavy complex of Squat Snatch + 2 Overhead Squats
2. Snatch Strength
A. Work up to a heavy single Snatch Grip Push Press from behind the neck
B. Work up to a heavy double Snatch Pull from the ground
For time:
30 unbroken C2B Pull ups
15 unbroken Pistols on left Leg
15 unbroken Pistols on right Leg
20 unbroken C2B pull ups
10 unbroken Pistols on left Leg
10 unbroken Pistols on right Leg
4. Conditioning
AMRAP 15:
5 Power Snatch, 135/95
10 TTB
15 Box Jump Overs, 24/20
5. Mid Line Accessory Work

10 Rounds NOT for time of:
:20 Hollow Hold
10 Weighted Bench Supported Hip Thrusts
6. Accessory Work
Cross Over Symmetry IronScap Protocol
Saturday 8.15.15
1. Conditioning
“DT”
5 RFT:
12 Deads, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
2. Conditioning
1600m Run
rest 6 minutes
2x800m Run, at same pace as 1600m – 2 min rest between 800’s
3 minute rest
4x400m Run, at same pace as 1600m – 1 min rest between 400’s
Saturday 1.2.16
2016 REGIONAL ATHELTES
1. Strength
A. 1 RM OHS
B. 2×3 OHS, Heavy
2. Conditioning
3 RFT:
3-2-1 Squat Cleans, 245/165
9-6-3 Box Jumps, 40/34″
3. Conditioning
Teams of 2:
100 Cal Row
100 Box Jump Overs, 24/20″
100 Thrusters, 95/65
100 TTB
100 Cal Row
Sunday 8.16.15
REST
Monday 8.17.15
SESSION ONE:
1. Snatch
A. Quickly work up to a heavy single Snatch Balance
B. Quickly work up to a heavy single Squat Snatch
*A note about what “heavy” means… This is on the “FAQ” page, but here it is again. Heavy is
not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means
you lift as heavy as you can – while still maintaining excellent technique and speed. We lift
heavy often on this program. Save the max efforts for max effort days.
2. Clean Jerk
Work up to a heavy complex of: Power Clean + 3 Front Squats + 1 Split Jerk
3. Gymnastic Pulling:
EMOMx6: 1 Legless Rope Climb, 15′
4. Rowing Intervals
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then
“v1:40/20r…9″.
Record meters for each interval.
SESSION TWO:
1. Conditioning
“2015 Games Couplet”
15-10-6 reps for time of:
Thrusters (165/115)
Bar muscle-ups

3 Supersets of:
20 Weighted abmat Sit ups – feet anchored, you choose the weight
30 Hip Extensions
Supersets are not for time, but there is shouldn’t be extra rest between movements. Rest 2-3
mins after each round
Tuesday 8.18.15
SESSION 1:
1. Lower Body Pull
A. 3×2 Snatch Pulls at 110% of 1RM Snatch
B. 3×8 Single Leg RDL’s
2. Conditioning
“Black and Blue”
5RFT:
10 Power Cleans, 135/95
10 Burpees

5 rounds:
In 1 mins complete:
5 Box Jumps, 40/30″
Max reps of Tire Flips* in remaining time
Rest 1 minutes between rounds
*If you don’t have a tire load up one end of a barbell and place the empty end in a corner. Lift
the loaded end to shoulder height.
SESSION 2:
1. Track Session
A. 1x400m, 4 minute rest
B. 3x300m, 3 minutes rest
C. 5x200m, 2 minutes rest
D. 7x100m, 1 minute rest
Wednesday 8.19.15
1. Snatch Cycling
A. 3xAMRAP :25 of: Hang Power Snatch at 65% of 1RM Snatch, rest :35 between rounds
rest 3-5 mins
B. 3xAMRAP :25 of: OHS, same weight as “A”, rest :35 between rounds
rest 3-5 mins
C. 3xAMRAP :20 of: Hang Power Snatch at 75% of 1RM Snatch, rest :40 between rounds
rest 3-5 mins
D. 3xAMRAP :20 of: OHS, same weight as “C”, rest :35 between rounds
2. Squat
7×3 Pausing Front Squats, climbing
Each set should consist of:
Rep 1 = 5 second hold
Rep 2 = 3 second hold
Rep 3 = 1 second hold.
3. Gymnastics Pushing:
6×50′ HS Walk, not for time.
4. Rowing
50-40-30-20-10-20-30-40-50 Calories for time, equal work/rest
SESSION 2:
1. Conditioning
6 RFT:
30-25-20-15-10-5 Cals on Assault Bike
12-10-8-6-4-2 Muscle ups

50 Banded Good Mornings
5×5 Ring In/Outs, rest as needed. – these should be slow and controlled.
50 Banded Good Mornings
Thursday 8.20.15
REST
Friday 8.21.15
1. Snatch
A. 3×1 High Hang Power Snatch
B. 3×1 Hang Power Snatch
C. 3×1 Low Hang Power Snatch
2. Clean Jerk, Heavy

5 Sets of 2 Power Cleans + 1 Push Jerk, Climbing – drop the bar after after the first power
clean, these are not TnG reps.
3. Strength
A. Heavy 2-rep Front Squat
B. 3×10 Back Squats, across
C. 3×2 Pausing Clean Pulls – with a clean grip, pull the bar just below your knees and pause for
3 full seconds before standing to full extension. Drop from the top, these are not TnG reps.
4. Conditioning
6 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups – feet unanchored
Rest 1 min between rounds
Saturday 8.22.15
1. Run
20 minutes at moderate effort
rest 20 minutes
2. Run
rest 15 minutes
3. Conditioning
“Kettlebells for Kids”
AMRAP 9 of:
9 KBS, 1.5/1
9 Burpees
9 KBS, 1.5/1
9 Box Jumps, 24/20
rest 10 minutes
4. Run
5. Strength Accessory
A. 5×10 Close Grip Bench Press
B. 5×10 1-arm Bench Support DB Row (10 reps each side)
C. 5×10 Bench supported Weighted Bridge
Sunday 8.23.15
REST
Monday 8.24.15
SESSION ONE:
1. Snatch
EMOMx12:
Mins 1-3: 1 rep at 80%
Mins 10-12: 1 rep at 80%
2. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk
3. Gymnastic Pulling
EMOMx8: 1 Legless Rope Climb
SESSION TWO:
1. Conditioning
With a running clock:
1. At the 0:00
“Elizabeth”
21-15-9 of:
Power Cleans, 135/95
Ring Dips
2. At the 10:00
12-9-6 of:
Hang Squat Cleans, 155/105
Strict Ring Dips
3. At the 20:00
9-6-3 of:
Squat Cleans, 205/145
Muscle ups
4. Accessory Work
CrossOver Symmetry Plyometric Protocol – If you haven’t bought this system yet, do it! Its a
game changer.
Tuesday 8.25.15
SESSION 1:
50 Snatches for time, 135/95
2. Lower Body Pull

A. 2×2 Good mornings
B. 3×10 Glute Ham Raises
C. 2×30 Reverse Hypers
2 RFT:
100m Sled, 1.25xBodyweight
200m KB Farmers Carry, 2/1.5
50 Lateral Burpee Box Jump Overs for time, 24/20
SESSION 2:
1. Track Session
EMOMx40:
Odd: 200m
Even: Rest
The goal is to have every round be within 1 second of each other.
2016 REGIONAL WODS

5-4-3-2-1 of:
Thrusters, 185/135
2. Squat
EMOMx10: 2 Back Squat Across
3. Gymnastics Pushing
A. 50 Strict HSPU for time
B. 2×100′ HS Walk, rest as needed between sets
4. Conditioning
“Jerry”
For time:
1 mile Run
2K Row
1 mile Run

5×10 Ring In/Outs
Wednesday 8.26.15
5-4-3-2-1 of:
Thrusters, 185/135
2. Squat
EMOMx10: 2 Back Squat Across
3. Gymnastics Pushing
A. 50 Strict HSPU for time
B. 2×100′ HS Walk, rest as needed between sets
4. Conditioning
“Jerry”
For time:
1 mile Run
2K Row
1 mile Run

5×10 Ring In/Outs
Thursday 8.27.15
REST
Friday 8.28.15
1. Snatch
A. 2-rep Heavy Hang Squat Snatch
B. 3-rep Heavy Squat Snatch
2. Clean & Jerk

EMOMx10: 1 Clean and Jerk
3. Squat
A. 3×2 Front Squat
B. 2×3 Back Squat
4. Conditioning
4 Rounds:
500 Meter Row
10 OHS (155/105)

5 Rounds not for time of:
20 GHDSU
25 Hip Extensions
Saturday 8.29.15
SESSION 1:
1. Run
30 mins (15 minutes out and back – use this to ensure you are pacing well.)
SESSION 2:
1. Conditioning
“Rene”
7 Rounds:
400 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
all with a 20/14 vest.
2. Strength Accessory Work

2 rounds not for time:
15 DB Tate Presses
15 DB Skull Crushers
15 DB JM Presses
15 DB Close Grip Bench Presses
50 Banded Good mornings
Sunday 8.30.15
REST
Monday 8.31.15
SESSION ONE:
1. Snatch
1RM
2. Clean Jerk
1RM
3. Squat
Back Squat 5×10 climbing
4. Gymnastic Pulling: Rope Climbs, Pull up, C2B, Strict Pull ups, Muscle ups, Bar MU, TTB,
Strict TTB
EMOMx8: 1 Legless Rope Climb
5. Rowing
EMOMx12
Odd: 20/15 Cals
Even: 5 TnG Power Snatches, 135/95
SESSION TWO:
1. Conditioning
5 RFT:
7 Squat Cleans, 155/105
14 kettlebell swings, 1.5/1-pood

EMOM: 12
Odd: 20 second Hollow Hold + 40 Push-up Plank Hold
Even: Rest
3. CrossOver Symmetry
Iron Scap Protocol
Tuesday 9.1.15
SESSION 1:
1. Lower Body Pull
Deadlift 10-5-3-5-10 reps

3 Rounds NOT for time
50′ heavy yoke carry
1 Peg Board
3. 100 Rep Benchmark:

100 Power Cleans for time, 135/95
EMOMx20:
5 Strict C2B
10 Push ups
15 Squats
5. CrossOver Symmetry
Plyometric Protocol
SESSION 2:
1. Track Session
A. 3x300m, 100m walk recovery
B. 6x200m, 200m jog recovery
C. 9x100m, 100m walk recovery
Wednesday 9.2.15
1. Strength
3-Rep Max Jerk from blocks
2. Squat
A. Work up to a heavy double Pausing Front Squat – 3 seconds at the bottom of each rep
B. 4×4 Front Squat
3. Gymnastics Push
EMOMx10
Odd: 20 Pistols (10/side)
Even: 4-8 Strict HSPU or Deficit HSPU
4. Conditioning
5 Rounds for time of
3 Burpee Ring Muscle ups – 6 inches above max reach
6 Hang Squat Clean Thruster, 165/115
12 Cals on Assault Bike
18 Cals on Rower

5 rounds NOT for time of:
5 Ring In/Outs
10 Weighted Bench-Supported Hip Thrusts
Thursday 9.3.15
REST
Friday 9.4.15
1. Snatch Wave
Min 1: 60# under PR
Min 2: 50# under PR
Min 3: 40# under PR
Min 4: 30# under PR
Min 5: 50# under PR
Min 6: 40# under PR
Min 7: 30# under PR
Min 8: 20# under PR
Min 9: 30# under PR
Min 10: 20# under PR
2. Clean & Jerk

5x Power Clean + Push Jerk + Split Jerk
3. Squat
EMOMx10: 1 Back Squat, across
4. 50 Rep Benchmark:
50 Strict HSPU
5. Conditioning
AMRAP 10:
10 SDHP, 115/80
10 Lateral BB Burpees
6. Rowing/Midline Accessory Work

Not for time:
1,000m Row
50 GHDSU
750m Row
35 GHDSU
500m Row
20 GHDSU
Saturday 9.5.15
1. Conditioning
5 Rounds:
15 Thrusters, 95/65
1 Legless Rope Climb
400m Run
2. Conditioning
5 Rounds:
6 Muscle ups
400m Run
3. Conditioning
5 Rounds:
1 Thruster, 205/145
15 CTB PU
400m Run
Sunday 9.6.15
REST
Monday 9.7.15
1. Snatch
Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS
Teams of 3:
3 rounds for time of:
75 Front Squats, avg body weight – taken from the ground.
50 Bench Press, avg body weight
3. Row
5k Row not for time
Tuesday 9.8.15
1. Clean
5×5 unbroken Power clean, climbing. The rule today is you can’t move your feet.
2. Conditioning
4 Rounds:
15 BJ (40/30)
400 Meter Run

3 rounds NOT for time of:
20 GHDSU
25 Hip Extensions
Wednesday 9.9.15
1. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as
wave sets, or moderate load threshold training. Take what’s there today).
2. Snatch Accessory Work

5×2 Snatch Pulls, Climbing
3. Squat
5×2 Back Squat, across
4. “Schlitz”
4 Rounds:
400 Meter Run
4 MU
40 DU
5. Gymnastics Pulling
For Time:
12 Muscle ups + 24 Strict C2B pull ups
Rest 3 minutes
6 Muscle ups + 18 Strict C2B pull ups
Thursday 9.10.15
REST
Friday 9.11.15
1. Clean and Jerk
This is part of a progression for building your Clean and Jerk. On Saturdays you will do an
EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across,
climbing, waves or hit a 1RM).
2. Squat
3×3 Front Squats, across
60 reps of Strict C2B Pull ups for time.
4. Conditioning
For Time:
21 Hang Power Cleans
21 Front Squats
21 Jerks
21 Bar Muscle ups
21 Kipping Parallette HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15 Bar Muscle ups
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 Bar Muscle ups
Men use 185 for all barbells.
Women use 135 for all barbells.
Saturday 9.12.15
1. Conditioning
3RFT:
21 Calorie Assault Bike
7 Power Snatches, 185/135
Directly into…
3RFT:
21 Calorie Row
7 OHS, 185/135
2. Burner Conditioning
4 RFT:
21 Wall Balls, 20/14
18 KBS, 1.5/1-pood
12 Burpees
AMRAP 6 of:
Ascending Ladder of Strict Deficit HSPU 6/4″
1 Legless Rope Climb + 1 Regular Rope Climb
Start round 1 by completing 1 strict deficit HSPU then 1 legless rope climb then 1 rope climb
with you legs. Round 2 begins with 2 HSPU and then 1 more legless + 1 regular rope. Round 3
is 3 HSPU + 1 legless and 1 regular rope climb. Continue as long as possible in 6 minutes.
Sunday 9.13.15
REST
Monday 9.14.15
The Power Cleans and Snatches listed below are part of a progression. Follow the designated
percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic
lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED.
Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing
on your muscle or lungs, these lifts will do the same. Give them everything you have.
With a running clock…
A. At the 0:00
EMOMx9: 1 Power Clean at 75%
B. At the 12:00
EMOMx9: 1 Power Snatch at 75%
C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.
2. Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
“v1:40/20r…9”.
Tuesday 9.15.15
1. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as
wave sets, or moderate load threshold training. Take what’s there today).

3. Squat
5×2 Back Squat, across
4. 6 RFT:
14 C2B Pull-Ups
Wednesday 9.16.15
1. Track Conditioning
A. 4x (300m Run, rest :15 + 200m Run) rest 1 minute between sets
rest 4 minutes
B. 2x (400m Run, rest :20 + 200m Run) rest 1 minute between sets
rest 3 minutes
C. 1x600m Run
SESSION 2:
1. Clean and Jerk
This is part of a progression for building your Clean and Jerk. On Saturdays you will do an
EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across,
climbing, waves or hit a 1RM).
2. Squat/Gymnastics Conditioning
EMOMx10:
Odd: 5 muscle ups + 5 Front Squats from the ground, you choose the weight
Even: Rest
4 Giant Sets* of:
15 Strict HSPU
12 Strict TTB
9 Strict Ring Dips
*A Giant Set are not for time, but are done with minimal rest between movements. Rest 2-3
minutes between rounds.
4. Conditioning
For Time:
AMRAP 20
Teams of 2
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how many
rounds + reps your team completes.
Thursday 9.17.15
REST
Friday 9.18.15
1. Conditioning
3RFT:
3 Jerks, 245/175
3 Front Squats, 245/175
30 C2B Pull ups
30 Push ups
30 Air Squats
EMOMx21:
Min 1: 50′ HS Walk
Min 2: 1 Peg Board
Min 3: 10 Triple Unders
3. Mid-Line Conditioning
A. 3 Super Sets of:
20 Calorie Row
20 Stiff Leg RDL, you choose the weight
B. 3 Super Sets of:

20 Calorie Row
20 GHDSU
Saturday 9.19.15
1. Back Squat
EMOMx10: 1 Back Squat - work up to a heavy single

3. Conditioning
with a running clock
A. at the 0:00: 30 Snatches for time, 135/95
B. at the 6:00: 30 Clean and Jerks for time, 135/95
C. at the 12:00: 30 Thrusters for time, 135/95
Sunday 9.20.15
REST
Monday 9.21.15
1. Snatch

3. Conditioning
With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees
4. Strength/Gymnastics Conditioning
5 Rounds NOT for time
10 Strict C2B
10 Back Squats, you choose the weight
Tuesday 9.22.15
1. Conditioning
21-15-9
Deadlifts, 315/205
Box Jumps, 30/24
2. Row Conditioning
“v1:40/20r…9”.
3. MidLine Conditioning
3 Giant Sets of:
20 weighted abmat Sit ups
Single Leg RDL
Wednesday 9.23.15
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%
C. At the 20:00
Death by TTB
2. Strength
A. 5x10 Back Squats
B. 5x10 Bench Press
Thursday 9.24.15
REST
Friday 9.25.15
1. Conditioning
"American Dream"
AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle up
3 RFT:
42-30-18 Calorie Row
21-15-9 OHS, 155/105
3. Mid Line Conditioning

3 Supersets of:
:30 GHD Soupine Hold (face up)
:60 GHD Prone Hold (face down)
Saturday 9.26.15
SESSION 1:
1600m, rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest 1 min
200m
For every interval you will alternate running 200m fast and 200m recovery. For example, an
athlete that has a PR of a 6 min mile should start this session by running 200m at about 42
seconds, then recovery jog for 200m. She would continue this for 4 rounds until the 1600m
were complete. All fast 200's and recovery 200's should be the same pace across the entire
workout.
SESSION 2:
1. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk
7 RFT: 10 unbroken C2B Pull ups
3. Conditioning
7 RFT:
21-18-15-12-9-6-3 DB Thruster, 50/35
42-36-30-24-18-12-6 Calorie Row
Sunday 9.27.15
REST
Monday 9.28.15
1. Snatch
EMOM×10: Hang Squat Snatch + 1 Snatch Balance + OHS

3. Squat
3×10 Back Squats
4. Conditioning
"Glen"
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
3×25 unbroken C2B
Tuesday 9.29.15
1. Deadlift
10-8-6-4-2 reps for max load, unlimited rest between sets
2. Conditioning
4 RFT:
12 Deads, 205/145
12 Burpees
12 KBS, 70/53
12 WB, 20/14
3. Row
3 rounds of:
4 x :45 seconds on, :45 seconds rest
Rest 3 minutes after each full round
Wednesday 9.30.15
1. Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP 6 of: 3 unbroken Strict HSPU
2. Conditioning
3 RFT:
500m Row
3. Midline
3 Super Sets of:
30 GHDSU
30 Hip Extensions
Thursday 10.1.15
REST
Friday 10.2.15
1. Conditioning
5 RFT:
5 Squat Clean Thrusters, 135/95
10 C2B pull ups
2. Strength
8 x 3 Back Squat
6 x 4 Bench Press, climbing
4 x 8 Push Press, climbing
3 x Max strict ring dips
30 Strict L-sit Pull ups
Saturday 10.3.15
SESSION 1:
2 x 800, rest 4 mins
3 x 600, rest 3 mins
4 x 400m, rest 2 mins
SESSION 2:
1. Clean and Jerk
EMOM x 10: 1 Squat Clean and Split Jerk
8 RFT:
4 Unbroken Ring Muscle-ups
3. Conditioning
30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row
Sunday 10.4.15
REST
Monday 10.5.15
1. Snatch
EMOMx12: Snatch
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch
2. Squat
3x10 Back Squats
3. Conditioning
"Jackie"
1000m Row
50 Thrusters, 45#
30 Pull ups
3x25 unbroken C2B
Tuesday 10.6.15
1. Sumo Dead Lift
5x2 reps for max load, unlimited rest between sets
2. Conditioning
"Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees
A. 3x10 Romanian Dead Lift
B. 3x6 Bulgarian Split Squat
C. 3x20 Weighted Sit up - feet anchored with dumbbell across chest
Wednesday 10.7.15
1. Weightlifting
Running Clock...
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65
2. Conditioning
4 Rounds:
21 Calorie Row
3. Midline
3 Supersets of:
10 Barbell Roll-Outs
10 Glute Ham Raises
Thursday 10.8.15
REST
Friday 10.9.15
1. Strength
3x8 Front Squats
3x8 Bench Press
2. Conditioning
OT2:00 x 10
3 Muslce ups
5 Deads, 315/225
7 Strict HSPU
3. Skill Conditioning
EMOMx12
Odd: 50 Double unders
Even: 50' HS Walk
Saturday 10.10.15
SESSION 1:
3x300, :20 rest + 200, 2 min rest
rest 3 mins
3x400m, 2 min rest
SESSION 2:
1. Clean and Jerk
Work up to a heavy Complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk
6x12 unbroken C2B pull ups
3. Conditioning
5 RFT
30 Cal Row
30 BJ, 24/20
30 Wall Balls
Sunday 10.11.15
REST
Monday 10.12.15
1. Snatch
EMOMx12:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch
Final 4 mins are Squat Snatch
2. Squat
A. 3x8 Back Squats
B. 5x1 Pausing OHS for 10 seconds
3. Conditioning
"C2B Lynne"
5 rounds of:
Max Bench Press, Bodyweight
Max unbroken Pull ups*
Rest 3 minutes between supersets
*If max set of C2B pull ups are over 30, do strict chin-over-bar pull ups instead
Tuesday 10.13.15
A.
Every 3 minutes, for 15 minutes (5 sets):
4-6 Strict Handstand Push-Ups to 6″/4″ Deficit
12 Toes-to-Bar
30 Double Unders + 10 Overhead Squats (95/65 lbs)
B.
Six sets of:
Back Squat x 3 reps @ 42X1
Rest 2 minutes
*Aim to increase load by 5-8% on last week’s 5 reps at same tempo.
C.
Four sets of:
3 Deadlifts to Knee + 1 Deadlift @ 60-70% of 1-RM Deadlift
Rest as needed
Pause for 2 seconds at the knee and the ground every rep.
Wednesday 10.14.15
A.
Take 15-20 minutes to build to today’s 2-RM Clean & Jerk
The goal should be to accumulate volume of PERFECT repetitions from the various positions as
you build to your heaviest loads. The purpose is productive training, so keep the focus on good
mechanics, and push only when it feels good to do so. If your mechanics start to breakdown,
you have achieved “heavy” for the day.
B.
Three sets of:
Clean & Jerk x 1 rep @ 100% of today’s 2-RM
Rest as needed
Thursday 10.15.15
REST
Friday 10.16.15
A.
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds
(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and
back)
Minute 2 – Handstand Walk x 15-20 meters
Minute 3 – Skin the Cat x 4-6 reps
B.
Every 90 seconds for 15 minutes (10 sets):
Back Squat x 2 reps @ 86%
Followed by…
One set of:

Back Squat x 8 reps @ 70%
Saturday 10.17.15
Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the
stretch is too intense and you need to back off to the place where you can maintain a rhythmic
breathing pattern.
II.
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover.
Sunday 10.18.15
REST
Monday 10.19.15
A.
One set of:
Ring Muscle-Ups x Max Reps
(focus on head positioning, looking at a single point in front of you while executing the entire set)
followed by…
One set for max reps of:

60 seconds of Jumping Bar Muscle-Ups
(Make this challenging by using a smaller box or higher bar so that you’re challenged for the
final 10-15 seconds.)
B.
For time:
40 Wall Ball Shots (30/20 lbs)
12 Bar Muscle-Ups
30 Wall Ball Shots
9 Bar Muscle-Ups
20 Wall Ball Shots
6 Bar Muscle-Ups
10 Wall Ball Shots
3 Bar Muscle-Ups
Rest until fully recovered and then.
Tuesday 10.20.15
A.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat
B.
Take 20 minutes to build to today’s 1-RM…
Hang Power Clean + Front Squat + Jerk
C.
For time:
21 Thrusters (95/65 lbs)
7 Muscle-Ups
18 Thrusters
6 Muscle-Ups
15 Thrusters
5 Muscle-Ups
12 Thrusters
4 Muscle-Ups
*Compare time to January 8, 2016.
D.
Two sets of:
100 Double Unders
25 Shoulder to Overhead (95/65 lbs)
Rest 3 minutes
Play with two different techniques: (1) Push Press;

Wednesday 10.21.15
A.
Three sets for times of:
6 Bar Muscle-Ups
50-Foot Handstand Walk
8 Strict Handstand Push-Ups
Rest 2 minutes
B.
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2 minutes between sets.
C.
“CrossFit Games Open Event 13.4”
Thursday 10.22.15
REST
Friday 10.23.15
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes
with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend
10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts
for the remainder of the week.
Saturday 10.24.15
Gymnastics Mobility Warm-Up
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
A.
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Handstand Push-Ups
(you choose whether you need to work on strict or kipping)
B.
Muscle Snatch x 1 rep
(build over the course of the three sets)
Followed by…

High Hang Snatch x 1 rep @ 70+%
followed by…

Hang Snatch x 1 rep @ 80+%
followed by…

Snatch x 1 reps @ 90+%
Build to today’s heavy single.
C.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
D.
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Rowing on Concept 2
Thrusters (115/75 lbs)
Chest-to-Bar Pull-Ups
Sunday 10.25.15
REST
Monday 10.26.15
A.
Take 20 minutes to build to today’s 1-RM Power Clean & Jerk
B.
Complete as many reps as possible in 8 minutes of:
3 Power Cleans (185/125 lbs)
Etc., adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean
every 3 rounds.
Rest 8 minutes, and when the running clock reaches 16:00, perform the following…
C.
Five rounds for time of:
15/10 Calories of Assault Bike
6/4 Muscle-Ups
Tuesday 10.27.15
A.
Every 30 seconds, for 6 minutes (12 sets):
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.
B.
For time:
50 Calories of Rowing
30 Burpee Box Jump-Overs (24″/20″)
30 Wall Ball Shots
20 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
C.
Three sets of:
L-Sit Flutter Kicks (with locked knees) x max time/reps.
Rest 60 seconds
Hollow Body Sit-Up to L-sit on Kettlebells x 10 reps.
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets
Wednesday 10.28.15
A.
I.
breathing pattern.
II.
Two sets of:
25 Meter – Count Your Strokes (use Finis snorkel if possible)
Rest 10 seconds
Two sets of:

50 Meter Drill of Your Choice
Rest 15 seconds
Two sets of:

25 Meter Kick Only (with zoomers if possible)
Rest 10 seconds
One set of:

100 Meter Easy Swim – count your strokes and stretch it out
III.
Two sets of:
100 Meter Time Trial – 100% effort
Rest 4 minutes
Post time to comments.

If you’d like, do one time trial with zoomers and one without.
Two rounds for time of:

50 Meter Swim
50 Meter Pull
50 Meter Kick
50 Meter Swim
IV.
100 Meter Drill of Choice
B.
with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12
minutes with them.
minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression (we love the NormaTec units at
Invictus), electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor
oil packs, etc….
D.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to
engage in activities that make your life full and help you recharge your batteries.
Thursday 10.29.15
REST
Friday 10.30.15
A.
Every 90 seconds, for as long as possible…
Clean & Jerk x 1 rep
*Males – Start at approximately 100 lbs under your PR and add 10 lbs every 90 seconds. Stop
once you miss the same weight twice.
*Females – Start at approximately 50 lbs under your PR and add 5 lbs every 90 seconds. Stop
once you miss the same weight twice.
B.
Every minute, on the minute, for 6 minutes:
5 Ground to Overhead (185/125 lbs)
10 Chest-to-Bar Pull-Ups
Goal is to race through sets as quickly as possible, then rest the remainder of the minute. Note
times to completion in each of the 6 sets.
C.
For max meters:
8 Minutes of Rowing on Concept 2 Erg
Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…
D.
Complete as many rounds and reps as possible in 3 minutes of:
10 Overhead Squats (135/95 lbs – taken from the floor)
10 Burpees Over the Barbell
Saturday 10.31.15
A.
Four sets of:
50-Foot Handstand Walk to Wall + Handstand Push-Ups x Max Reps
immediately followed by a 30 second handstand hold.
*If you are unable to perform handstand walks scale to:

30 second Handstand Hold + Handstand Push-Ups x Max Reps
If you fall off the wall during your handstand push-up set, terminate the set, wait 60 seconds and
kick back up to the wall for handstand push-ups x max reps plus immediately followed by a 30
second handstand hold.
followed by…
Donkey Kicks to Handstand x 50 reps
B.
B1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)
Rest 3 minutes, and then…
B2.
B3.
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar
B4.
4 Power Snatches (135/95 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT B1 through B4.
The “B” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)
Sunday 11.1.15
REST
Monday 11.2.15
A.
Take 20 minutes to build to today’s 1-RM Snatch
and then…
Five sets of:

Snatch x 1 rep @ 90% of today’s single
Rest as needed
B.
Take 20 minutes to build to today’s 1-RM Clean & Jerk
and then…
Five sets of:

Clean & Jerk x 1 rep @ 90% of today’s single
Rest as needed
C.
Back Squat x 2 reps @ 75-80% of 1-RM
——————————————-
Program Note – Please do not add conditioning today. We will rev your engines tomorrow, drop
the intensity a little bit on Wednesday, rest up on Thursday, and be ready to hit it hard on Friday
for 16.1. We hope you’re feeling strong and proud of the work you’ve put in up to this point.\
Tuesday 11.3.15
A.
“CrossFit Games Open 14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
50 Toes to Bar
40 Wall Ball Shots (20 lbs to a 10′ Target/14 lbs to a 9′ Target)
20 Muscle-Ups
2014 Open Scores to Beat

Males – Rich Froning 277 reps
Females – Samantha Briggs 256 reps
Rest until fully recovered, and then…
B.
20 Alternating Pistols
C.
40-Foot Backward Straddle Scoot
followed by…
Three sets of:

Tuck Rock to Tuck Sit x 15 reps
Rest 60 seconds
followed by…
Bottom Balance Complex x 60 seconds
Wednesday 11.4.15
A.
Five sets of:
3-Position Snatch @ 70-75%
(high hang, mid-thigh, floor)
Rest as needed
B.
For time:
100 Double-Unders
80 Double-Unders
60 Double-Unders
Rest until the running clock reaches 20:00, and then…
C.
When the running clock reaches 20:00…
For time:
25 Burpees Over the Erg
40 Calories of Assault Bike
D.
Spend 15-20 minutes doing breathing work and stretching, calm your mind, reflect on the many
months of hard work you’ve put in, and look forward to the coming days of exhibiting that hard
work in the 2016 Open.
Thursday 11.5.15
REST
Friday 11.16.15
Program Courtesy of Heidi Fearon
A.
For the next 5 weeks Thursday swims will be complete active recovery. I encourage you to pick
three things to focus on, for example, chin tuck, breathing out completely just before you
breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…
whichever three things will center you and help you the most. I would recommend that chin tuck
always be one of them because it is the foundation of your body position. Let those three things
be your mantra, much like, hips back, chest up, eyes forward or whatever your lifting cues are;
these mental anchors are critical for your form and settling your mind. The workout is meant as
active recovery. If you have a strong swimming background you can double the yardage below,
if not stick with prescribed yardage.
Four sets of:

(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages
high elbows.)
Rest 20-30 seconds
Four sets of:

50 Meters – Count Your Strokes
Rest 20-30 seconds
Four sets of:

50 Meter Drills – Focus on your three drills of choice
Rest 20-30 seconds
Two sets of:

Swim 100 Meters or a single set of 8-10 minutes of swimming at an easy pace
(focus on your breathing pattern and long streamlines with good chin tuck off the walls)
Rest as needed
Four sets of:

Streamlines from the Wall for max distance – emphasize chin tuck
100 meter warm down (optional)
B.
with them.
minutes with them.
minutes with them.
– AND/OR –
C.
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths,
castor oil packs, etc….
D.
E.
Mental Restoration
Saturday 11. 17.15
A.
10 minutes of low-intensity Assault Bike or Jogging @ 70%
10 minutes of Mobility work – focus efforts on opening up the shoulders. For examples of upper
body mobility work, check out these videos and Kelly Starrett’s MobilityWOD:
Banded Pec Stretch

T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
5 minutes of Assault Bike or Running @ 80%
10 minutes of Dynamic Range of Motion, Activation and Movement Preparation
5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes but stay warm.
1-2 Rounds of:

25’ Overhead Walking Lunges (95/65 lbs)
4 Burpees over the Barbell
25’ Overhead Walking Lunges (95/65 lbs)
4 Chest-to-Bar Pull-Ups (55+ Chin-Over-the-Bar Pull-Ups)
@ desired pace of the workout
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of
the event. Then be ready to replicate it when you hear “3,2,1,GO!”
Sunday 11.18.15
REST
Monday 11.19.15
A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
Rest as needed
B.
Five sets of:
Push Press x 3 reps
Rest as needed
C.
Three sets of:
Chinese Rows x 5 reps @ 21X0
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
Face-Up Chinese Planks x 60 seconds
Rest as needed
D.
Six sets of:
50 Double-Unders
Rest 2-3 minutes
Tuesday 11.20.15
A.
High Hang Clean + Clean
Please drop the weight after the high hang clean, then reset and clean.
B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C.
For time:
Row 500 Meters
40 Kettlebell Swings (32/24kg)
100 Double-Unders
40 Kettlebell Swings (32/24kg)
Row 500 Meters
D.
One set of:
800 Meter Sled Drag
(approximate loading might be 115/90 lbs, depending on the surface on which you’re dragging –
goal should be that you should be able to complete the effort in less than 18 minutes – but not
less than 10 minutes)
Wednesday 11.21.15
A.
High Hang Snatch x 3 reps
immediately followed by…

Hang Snatch x 2 reps
immediately followed by…

Snatch x 1 rep
B.
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
C.
Four sets of:
Peek-A-Boo Ring Swings x 5 reps
Rest as needed
Three sets of:

Box Jump-Ups (low catch) + 7 Ring Dips
Rest as needed
One set of:

Jump to Bar from Squat (straight arms) starting on box x 30 unbroken reps
D.
12 Toes to Bar
6 Box Jump-Overs (24″/20″)
Thursday 11.22.15
REST
Friday 11.23.15
A.
Front Squat
*Sets 1-2 – 2 reps @ 60-70%

*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%
B.
Four sets for times of:
7 Muscle-Ups
Rest 2 minutes
C.
For time:
Row 1000 Meters
D.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Supine Ring Rows x 10 reps @ 2111
Rest as needed
Saturday 11.24.15
Active Recovery Swimming Day
A.
Throughout the Open, Thursday swims will be complete active recovery. I encourage you to pick
Four sets of:

50 Meter Strong Finish at the Thigh
high elbows.)
Rest 20-30 seconds
Four sets of:

Rest 20-30 seconds
Four sets of:

Rest 20-30 seconds
Two sets of:
Swim 200 Meters at an easy pace
Rest as needed
Four sets of:

200 warm down (optional)
B.
with them.
minutes with them.
minutes with them.
– AND/OR –
C.
D.
E.
Mental Restoration
Sunday 11.25.15
REST
Monday 11.26.15
A.
Warm-Up
5 Minute Row or Assault Bike @ 60-65%
Rest 60 seconds
Rest 60 seconds
Rest 60 seconds
B.
Mobility Drills
Prioritize any areas that you know are an issue, but consider these four essentials for your
ankles, hips and thoracic spine and front rack.
C.
In 6-8 attempts, build to approximately 225-245 lbs for males, and 145-155 lbs for females.
followed by…
5 Toes-to-Bar
20 Double Unders
3-4 Squat Cleans (135/85 lbs)
Rest 60 seconds
5 Toes-to-Bar
20 Double Unders
2-3 Squat Cleans (185/115 lbs)
*Priority here is to work on your rhythm for cleans. Practice dropping the barbell from the top,
stepping forward and setting quickly for your next rep.
Tuesday 11.27.15
A.
For time:
Run 400 Meters
10 Strict Handstand Push-Ups to 8″/4″ Deficit
Run 400 Meters
20 Strict Handstand Push-Ups to 4″/2″ Deficit
Run 400 Meters
Run 400 Meters
Rest until the running clock reaches 20:00, and then…
B.
For time:
Run 800 Meters
30 Muscle-Ups
Run 800 Meters
Wednesday 11.28.15
A.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
B.
Five sets of:
Unsupported Seated Shoulder Press x 5 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can for 5 reps)
Rest 2-3 minutes
C.
Row 50 Calories
10 Muscle-Ups
Rest until fully recovered, and then…
D.
Every minute, on the minute, for 16 minutes (8 sets of each):
Minute 1 – 1 Legless Rope Climb + 1 Rope Climb (w/legs)
Minute 2 – 10 Push Press (115/75 lbs)
Thursday 11.29.15
REST
Friday 11.30.15
A.
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell
off the floor as if you were going to snatch it, pause for a moment at
mid-thigh, and then snatch from there.)
*Sets 1-3 – 50% of 1-RM Snatch

*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
B.
Front Squat
*Sets 1-2 – 2 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%
C.
9 Bar Muscle-Ups
D.
Three sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds
Please adhere strictly to the 30 second rest periods.
Saturday 12.1.15
A.
Hang Clean (mid-thigh) + Clean (below the knee)
Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1
second, and then clean.
followed by…
Two sets of:

4-Stop Halting Clean Deadlift x 1 rep @ 90-95%
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and the high hang)
Rest as needed
B.
For max reps:
90 seconds of Strict Handstand Push-Ups to a 6″/4″ Deficit
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups to a 4″/2″ Deficit
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
D.
Complete rounds of 30, 20 and 10 reps of:
75/55 lb Thruster
Calories of Rowing on Concept 2 Erg
Sunday 12.2.15
REST
Monday 12.3.15
A.
20 Unbroken Wall Ball Shots (20/14 lbs)
Rest exactly 5 minutes, and then…
B.

C.
Three sets of:
Single-Arm Dumbbell Rows x 8 reps each @ 2110
Rest as needed
Tuesday 12.4.15
Gymnastics Skills Warm-Up
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
Three sets of:

45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead
against the wall and look at your toes.
followed by…
One set of:

10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend
back down – focus on keeping positions, not speed)
A.
Front Squat
*Sets 1-2 – 2 reps @ 60-70%

*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Perform these for perfect speed and mechanics, not for load.
C.
Take 20 minutes to today’s 1-RM Split Jerk.
D.
Against a 3-minute running clock, complete:
Row 500 Meters
95/65 lb Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 4 sets.
Wednesday 12.5.15
A.
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then
snatch.)
*Sets 1-3 – 50% of 1-RM Snatch

*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
B.
For time:
10/7 Muscle-Ups
20 Handstand Push-Ups to 4″/2″ Deficit
40 Alternating Pistols
20 Handstand Push-Ups to 4″/2″ Deficit
10/7 Muscle-Ups
For today, you may kip the handstand push-ups. We are normally not fans of kipping handstand
push-ups, but on the off-chance that they could show up in the next couple of weeks, we want to
make sure you feel confident with your kipping.
C.
Three sets of:
Rest 2 minutes
D.
Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as
high as possible while maintaining an upright torso.
followed by…
Three sets of:

Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
Thursday 12.6.15
REST
Friday 12.7.15
A.
Eight sets of:
Clean x 1.1.1 @ 85+%
(rest 10 seconds between singles)
B.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Choose the loads based on feel, but these should be heavy!
C.
Five sets for times:
25 Calories of Assault Bike or Rowing
10 Burpee Box Jump Overs (24″/20″)
Rest 2 minutes
D.
Three sets of:
Single-Arm Dumbbell Press x 10 reps each @ 21X1
Rest 60 seconds
Chinese Dumbbell Rows x 12 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds
Saturday 12.8.15
A.
Warm-Up
Assault Bike or Row 10 minutes @ 70-75%
Then. . .
Banded Pec Stretch

T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Then. . .
2 Minutes of Couch Stretch (right leg)

Rest 60 seconds
2 Minutes of Couch Stretch (left leg)
B.
Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Rowing @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
C.
Two sets of:
Rest 60 seconds
D.
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
E.
Spend 10-15 minutes of light movement on the Assault Bike, and then do some banded neck
decompression.
Sunday 12.9.15
REST
Monday 12.10.15
A.
Not for time, treat as a warm-up:
Run 800 Meters
50 Air Squats @ 20X1
Run 800 Meters
B.
Five sets of:
8/6 Ring Muscle-Ups
Rest 90 seconds
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
C.
Five sets of:
50 Meter Pinch-Grip Plate Carry
(walking…not running)
Rest while training partner performs, or 1:1 work:rest ratio
D.
Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes
E.
Two sets of:
Behind the Back Wrist Curls x 60 seconds (55/35 lb barbell)
Rest 2 minutes
Tuesday 12.11.15
A.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
B.
Snatch x 1.1
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+
C.
Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed
D.
10 Calorie Assault Bike
10 Box Jumps (24″”/20″”)
E.
60 Second Bottom Balance Complex + 30 Second Single-Leg Bottom Balance Each Leg
followed by…
50 Tuck Rock Shots (10/6 lb med ball)

followed by…
Two sets of:

30 Straight Body Crunches
Wednesday 12.12.15
Gymnastics Skill Warm-Up
Ten sets of:
Wall Walk + Handstand Walk
Rest as needed
A.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
B.
Take 15-20 minutes to today’s 1-RM Split Jerk.
C.
Four rounds for time of:
8/6 Muscle-Ups
D.
For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – 2-3 Weighted Pull-Ups
Minute 2 – 10/7 Ring Dips @ 20X1 (full ROM, slight pause at top)
You’ll hit each of these stations 8 times.
Thursday 12.13.15
REST
Friday 12.14.15
A.
Three sets of:
50 Foot Handstand Walk
Rest 60 seconds
B.
Eight sets of:
Clean x 1.1 @ 90+%
C.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
D.
10 Burpee Box Jump Overs (24″/20″)
15 Toes-to-Bar
25 Kettlebell Swings (32/24 kg)
Rest 2 minutes
Saturday 12.15.15
Active Recovery Swimming Day
A.
Throughout the Open, Thursday swims will be complete active recovery. I encourage you to pick
Four sets of:

50 Meter Strong Finish at the Thigh
high elbows.)
Rest 20-30 seconds
Four sets of:

Rest 20-30 seconds
Four sets of:

Rest 20-30 seconds
Two sets of:

Swim 200 Meters at an easy pace
Rest as needed
Four sets of:

200 warm down (optional)
B.
with them.
minutes with them.
minutes with them.
– AND/OR –
C.
D.
E.
Mental Restoration
Monday 12.16.15
A.
CrossFit Games Open Event 16.5 Warm-Up
10 Minutes of Assault Bike or Rowing @ 70-75%
Then. . .
Three sets of:

Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps
Then. . .
5 Minutes of Assault Bike or Running @ 80-85%
Then. . .
Three sets of:

Banded Lat Stretch x 45 seconds per side
6-8 Rocking Box Bridges
Shoulder Mash x 45 seconds per side
Finish with. . .
Three to Five Sets of:

30 Seconds of Assault Bike, Run or Row @ 90%
Rest 30-60 seconds
B.
At ideal speed for rounds of 21, 18 and 15 reps…
6 Bar-Facing Burpees
C.
CrossFit Games Open Event 14.5
Complete rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of:
95/65 lb Thrusters
Bar-Facing Burpees
Tuesday 12.17.15
A.
Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x Max Unbroken Reps
B.
Four sets of:
Bench Press x 4-5 reps
Rest as needed
C.
Run 400 Meters
6/4 Muscle-Ups
40 Double-Unders
Wednesday 12.18.15
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener x 45 seconds
Minute 2 – Press in Snatch x 3-5 reps
Minute 3 – PVC Pipe Pass Thrus x 10-12 reps
Minute 4 – Trap 3 Raises x 6 reps per arm
B.
Every minute on the minute for 40 minutes rotate through the following exercises:
Minute 1: 45 Seconds of Assault Bike (75-80 RPM)
Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace
Minute 3: Rest
Minute 4: Prowler Push 45 seconds (Medium Weight)
Minute 5: Rest
Thursday 12.19.15
REST
Friday 12.20.15
A.
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Shoulder Mash x 30 seconds per side
Interval 2 – Band Assisted Hip Flexor Stretch x 30 seconds per side
Interval 3 – T-Spine Bench Stretch x 60 seconds
B.
Every 4 minutes for 40 minutes:
10/8 Strict Handstand Push-Ups
Saturday 12.21.15
A.
“Last Man Standing”
The goal in this workout is to remain working for as long as possible…to be the last man/woman
standing.
On the minute, every minute, perform the following – once you fail at a certain movement, move
immediately to the next (starting with the next minute interval):
8/6 Muscle-Ups
——–
Picking up on the one minute segment you would have been starting your next round of muscle-
ups.
Front Squat x 1 rep
(start with 225/155 lbs on the barbell; males add 20 lbs, and females 10 lbs every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of
front squats…
If you make 7 consecutive sets, terminate this portion of the workout and move on. If you cannot
complete all 20 shots within the designated minute, this portion of the workout is over . . . move
on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots…
10/8 Strict Handstand Push-Ups
If you cannot complete all 10/8 Strict HSPUs within the designated minute, your workout is over.
B.
Three sets for times of:
Row 500 Meters
Rest 3 minutes
Note times for each set.
Sunday 12.22.15
REST
Monday 12.23.15
A.
500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
50 Double Unders
Rest exactly 3 minutes, and then . . .
B.
500 Meter Row
20 Toes-to-Bar
50 Double Unders
Rest exactly 3 minutes, and then . . .
C.
Complete for time:
500 Meter Row
20 Toes-to-Bar
50 Double Unders
Tuesday 12.24.15
A.
Muscle Snatch x 2 reps
Followed by…

Power Snatch x 2 reps @ 70-75% of 1-RM Snatch
Followed by…

2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B.
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90% of 1-RM Snatch
C.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat
D.
Every minute on the minute for 18 minutes:
Minute 1: 8-10 Alternating Reverse Lunges (185/125 lb – back rack)
Minute 2: 8-10 Supinated-Grip Strict Pull-Ups
Minute 3: 20/15 Calorie Row
Wednesday 12.25.15
A.
Minute 1 – Strict Handstand Push-Ups x 8-10 reps
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang
from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps
B.
Eight sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds
*Sets 1-2 – 60-70% of 1-RM Clean & Jerk

*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%
C.
Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk

*Sets 4-6 – 75-80%
D.
Three sets of:
Dumbell Floor Press x 15 reps @ 21X1
Rest 45 seconds
Ring Biceps Curls x 12 reps @ 2021
Rest 45 seconds
Band Pull-Aparts x 30 reps
Rest 45 seconds
E.
At designated paces:
Run 800 Meters – easy (60-70% effort)
Run 400 Meters – moderately hard (80-85%)
Run 400 Meters – moderately hard (80-85%)
Thursday 12.26.15
REST
Friday 12.26.15
A.
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)
followed by…
Three sets of:
60-75 seconds of Nose-to-Wall Split Handstand Hold
Rest 60-90 seconds
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
C.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds
D.
“Jackie”
For time:
Row 1000 Meters
30 Pull-Ups
Saturday 12.28.15
A.
I.
breathing pattern.
II.
Four sets of:
high elbows.)
Rest 20 seconds between each 25 Meter efforts
Four sets of:

25 Meter Breathe Every Stroke
(Breathe every stroke – both sides – and pause for a count of 3 seconds on each side of your
body before rolling to the other side)
Rest 20 seconds between each 25 Meter efforts
Challenging Sets!!!
(Beginner swimmers may consider cutting the following EMOMS in half.)

Swim 50 Meters
(work on stabilizing your stroke count for each set)
Immediately followed by…
Every two minutes, for 10 minutes (5 sets):

Swim 100 Meters
Immediately followed by…

Swim 50 Meters
(work on stabilizing your stroke count for each set)
Rest a bit, and then cool down with…

25 Meter Swim
(focus on tucked chin and rotation of head to breathe – one goggle in the water, one goggle out)
B.
with them.
minutes with them.
minutes with them.
– AND/OR –
C.
oil packs, etc….
D.
E.
Mental Restoration
Sunday 12.27.15
REST
Monday 12.28.15
A.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.
B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 65-70%
Choose the same load for all three sets of 3 reps. The load used should be challenging to
successfully press for three, but if you have more than one failed rep it is too heavy.
C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
20 Toes-to-Bar
30 Double-Unders
Rest 4 minutes, and then repeat one more time.
D.
10 Tuck to V-Up Complexes
followed by…
100 Hollow Body Bounces
followed by…
Three sets of:

L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
Optional Additional Conditioning Session

(If possible, do this session a few hours before or after your primary training session.)
Twenty sets of:

Row 250 meters @ 2000 meter PR pace.
Rest 30 seconds
Tuesday 12.29.15
A.
Five sets of:
Hang Clean + Clean
Rest as needed
B.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
C.
“Ryan”
Five rounds for time of:
7 Muscle-Ups
21 Burpees to Target 12″ Above your Standing Reach
Wednesday 12.31.15
Recovery Day
A.
with them.
minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend
10-12 minutes with them.
B.
C.
Mental Restoration
Thursday
REST
Friday 1.1.16
A.
Muscle Snatch x 2 reps
Followed by…

Power Snatch x 2 reps @ 75% of 1-RM Snatch
Followed by…

2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B.
Halting Snatch Deadlift + 2 Snatch Pulls @ 90-95% of 1-RM Snatch
C.
Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week.
D.
Four sets of:
Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20
jumping lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds
Saturday 1.2.15
REST
Sunday 1.3.16
REST
Monday 1.4.16
SESSION ONE:
1. Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups
2. Gymnastic Pulling
3×12 unbroken Bar Muscle ups
SESSION TWO:
1. Snatch
EMOMx10: Power Snatch + Squat Snatch
2. Squat
A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS
3×6 Bulgarian Split Squat

3 Super Sets of:
20 Weighted abmat Situps with feet anchored
30 Reverse Hypers – if you don’t have one, do 30 weighted Hip Extensions.
Tuesday 1.5.16
A.
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps
of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang
from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps
B.
Eight sets of:
Rest 60-90 seconds
*Sets 1-2 – 70% of 1-RM Clean & Jerk

*Sets 3-4 – 75%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
C.
2 Power Cleans + 1 Power Jerk
*Sets 1-3 – 75% of 1-RM Clean & Jerk

*Sets 4-6 – 80%
D.
Three Sets:
Dumbell Floor Press x 10-12 reps @31X1
Rest 45 seconds
Ring Bicep Curls x 12 reps @3021
Rest 45 seconds
Banded Pull-Aparts x 30 reps @21X0
Rest 45 seconds

For max distances:
30 Seconds of Running @ 90-95% effort
Walk/Jog for 90 seconds
1 Minute of Running @ 90-95%
Walk/Jog for 2 minutes
2 Minutes of Running @ 90-95%
1 Minute of Running @ 90-95%
30 Seconds of Running @ 90-95%
Wednesday 1.6.16
A.
I.
breathing pattern.
II.
Four sets of:
25 Meter Stroke Count @ 50% pace
high elbows.)
Rest 15 seconds between each 50 Meter effort
Four sets of:

50 Meter Thumb to Thigh @ 50% pace
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer
finish and proper hand position.)
Rest 15 seconds between 50 Meter efforts
Four sets of:

Swim 25 Meters with Breathing Options Below
Choose one of the three options:

(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of
your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Four sets of:

Streamlines off the wall on your back for distance
(this is drill prep for flip turns)
Rest as needed
Challenging Sets!!!
Swim 25 Meters – Pull-Only

Swim 25 Meters – Kick-Only
Every 20 seconds, for 80 seconds (4 sets):

Swim 25 Meters – focus on high hips and good positioning
Rest a bit, and then cool down with…
Four sets of:

Swim 50 Meters – Stroke Count and Breathe every 5th stroke
If you have flip turns, perform them…even if they’re not very good at this point.
Four sets of:

Streamlines for distance
Rest as needed
B.
with them.
minutes with them.
minutes with them.
– AND/OR –
C.
oil packs, etc….
D.
E.
Mental Restoration
Thursday 1.7.16
REST
Friday 1.8.16
A.
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance
points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps
B.
Every two minutes, for 16 minutes (8 sets):

*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
C.
1 Clean Lift-Off with Pause at Knees + 1 Clean Pull + 1 Power Clean + 1 Power Jerk

*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
D.
Three sets of:
Single-Arm Dumbbell Press x 10 reps each @ 21X1
Rest 60 seconds
Dumbbell Chinese Rows x 12 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds
Optional Additional Conditioning

(Please perform this 3-4 hours before or after your primary session if possible.)
Five sets of:
Run 200 Meters @ 1600 meter PR Pace
Rest 30 seconds
Then rest 3-5 minutes, and repeat.

You will perform a total of 10 sets of 200 Meter runs at a relatively high intensity (depending on
your 1-Mile PR time), so please be sure to warm-up and cool down properly.
Saturday 1.9.16
A.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
Three sets of:

45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead
against the wall and look at your toes.
followed by…
One set of:

10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend
back down – focus on keeping positions, not speed)
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
C.
Three sets of:
Bulgarian Split Squats x 6 reps each @ 3111
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed
D.
“Nancy”
Five rounds:
400 meter run
15 Overhead Squats (95/65 lbs)
Sunday 1.10.16
REST
Monday 1.11.16
A.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed
Build to today’s heaviest set.
B.
Eight sets of:
Strict Overhead Press x 3-4 reps
(complete all sets with between 80-90% of your 1-RM)
Rest 90-120 seconds
Then . . .
One set of:

Strict Overhead Press x 10 reps @ 70-75% of 1-RM
C.
100 Double-Unders
10 Front Squats (205/145 lbs)
Rest 4 minutes
D.
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high
as possible while maintaining an upright torso.
followed by…
Three sets of:

Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as
high as possible while maintaining an upright torso.
followed by…
Three sets of:

Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
Run 1200 Meters
400 Meter Farmer’s Walk
(you choose the load for the farmer’s walk)
Tuesday 1.12.16
1. Conditioning
A. AMRAP 5:
18/15 Cal Row
5 min rest
B. ARMAP 5:
18/15 Cal Row
2. Run
Choose a track or True Form Runner
On a Track:
A. EMOMx7: 200m Run
Rest 3 minutes
B. EMOMx7: 200m Run
On a True Form:
A. EMOMx7: 40 second Run, 20 second rest
Rest 3 minutes
B. EMOMx7: 40 second Run, 20 second rest
Wednesday 1.13.16
1. Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing
2. Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within
1 second. Rest as needed between sets.
3. Gymnastics Skills
A. Practice a handstand in place – once you are inverted, no moving your hands
B. Practice turning on your hands 180 degrees in both directions.
4. Burner Conditioning
5 RFT:
12 Burpees
Thursday 1.14.16
REST
Friday 1.15.16
1. Snatch
A. Work up to a heavy Snatch Balance
B. Work up to a heavy Snatch from the low hang (below knees)
2. Squat
A. 8 rep Back Squat, heavy
B. 6 rep Back Squat, heavy
C. 4 rep Back Squat, heavy
3. Conditioning
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB
Saturday 1.16.16
1. Conditioning
20 Front Squats, 225/155 – no rack
40 C2B Pull ups
20 C2B Pull ups
2. Conditioning
20 Snatches, 115/80
4 Rope Climbs (first 2 legless, then 2 regular)
10 Snatches, 115/80
2 Rope Climbs (legless + regular)
Sunday 1.17.16
REST
Monday 1.18.16
SESSION 1
1. Snatch
EMOMx9
Min 1: 80%
Min 2: 83%
Min 3: 86%
Min 4: 89%
Min 5: 83%
Min 6: 86%
Min 7: 89%
Min 8: 90+%
Min 9: 90+%
2. Snatch Accessory
5×2 Snatch Grip Pausing Deads – pause 2″ off the floor for 3 full seconds before finishing the
lift.
3. Squat
5×2 Box Squats – Set the box up just below parallel. Pause for 2 seconds on the box. Shins
should stay vertical throughout the movement.
5×10 Bent Over Barbell Row
SESSION2
1. Conditioning
“The Dirty Thirty”
30 Box Jumps, 30/24
30 C2B Pull ups
30 Kettlebell Swings, 2/1.5-pood
30 Front Rack Walking Lunge Steps, 135/95
30 Toes to Bar
30 Push Jerks, 155/105
30 Dead Lifts, 175/125
30 Wallballs, 30/20
30 Burpees
90 Double Unders
Only 1 bar. Athlete is responsible for changing weights.
For time:
10 Strict Ring Muscle ups
20 Strict C2B Pull ups
Tuesday 1.19.16
SESSION 1
1. Running
Choose a track or True Form Runner
Track Session
1200m Run, 3 minute Rest
1000m Run, 2:30 minute Rest
600m Run, 1:30 minute Rest
200m Run
True Form Session

6 minute Run, 3 minute Rest
5 minute Run, 2:30 minute Rest
3 minute Run, 1:30 minute Rest
1 minute Run
SESSION 2
1. Conditioning
With a Running Clock…
A. At the 0:00
“Elizabeth”
21-15-9
Squat Cleans, 135/95
Ring Dips
B. At the 10:00
3 RFT:
21 D-Ball Shoulders, 100/80
15 Strict HSPU
C. At the 20:00
27 Cal Row
12 Dumbbell Thrusters, 70/50
21 Cal Row
9 DB Thrusters, 70/50
15 Cal Row
6 DB Thruster, 70/50
9 Cal Row
2. Midline Benchmark
75 GHDSU for time
Wednesday 1.20.16
1. Clean and Jerk
5×1 at 85%
2. Barbell Cycling
EMOMx8
Odd: 4 Burpee Box Jumps + 6 TnG Power Cleans, 175/125 – no dropping the bar
Even: 4 Burpee Box Jumps + 6 ‘single’ Power Cleans, 175/125 – you must drop the bar after
every rep
3. Barbell Pulling
A. 5×2 Dead Lift at 85%
B. 3×6-10 Glute Ham Raises
C. 2×20 Hip Thrusts
SESSION 2:
1. Conditioning
3 RFT:
10 Bar Muscle ups
10m Overhead Walking Lunge, 185/135
100m Handstand Walk for time
3 Round NOT for time of:

10 L-sit Pull ups
10 GHDSU Bench Press, 45/35
Thursday 1.21.16
REST
Friday 1.22.16
1. Snatch
2 Power Snatches every 30 seconds for 4 minutes – you choose the weight.
2. Conditioning
“Regional Event 14.4”
21-15-12-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees
3. Rowing
4x750m Row, 3 minute rest between efforts

3-4 Supersets of:
10 Good Mornings, you choose the weight
20 GHDSU
Saturday 1.23.16
1. “Amanda”
9-7-5 of:
Muscle ups
Squat Snatches, 135/95
2. Clean and Jerk

1RM
3. “Big Fat Frelen”

400m Run* before every round of:
21-15-9 of:
C2B Pull ups
Russian KBS, 100/70
Thrusters, 95/65
*use a True Form Runner if you have one.
Sunday 1.24.16
REST
Monday 1.25.16
1. Conditioning
21-15-9:
Dead Lift, 275/185
Strict Ring Dips
2. Conditioning
21-15-9
D-Ball Shoulders, 100/80
Assault Bike Calories
3. Conditioning
21-15-9
Ski Erg Calories
GHDSU
Tuesday 1.26.16
SESSION 1
1. Snatch
EMOMx20: 1 Snatch – you choose the weight
2. Conditioning
“The Admiral”
3 RFT:
20 Burpee Pull ups
20 Box Jumps, 24/20
6-6-6 unbroken Muscle ups
Rest 5 minutes
Rest 5 minutes
SESSION 2
1. Choose Track or True Form
Track
3×400 at best 1 mile pace, :40 rest after each
No extra rest between distances
True Form
3×2 mins, :30 rest after each
4×1:30, :30 rest after each
5x1min, :30 rest after each
No extra rest between distances
Wednesday 1.27.16
1. Barbell Condiitoning
ARMAP 3:
21 Jerks, 135/95
Max Reps of OHS in the remaining time
AMRAP 3:
1 Power Clean + 1 Hang Squat Clean + 1 Thruster, 225/155
Complete as many sets of this complex as possible in 3 minutes. Each complex must be
performed as an unbroken set, meaning once you do the power clean you can’t drop the bar
until after the thruster.
3. Strength
10×3 Back Squat
50’HS Walk
5 Deficit HSPU
40′ HS Walk
4 Deficit HSPU
30′ HS Walk
3 Deficit HSPU
20′ HS Walk
2 Deficit HSPU
10′ HS Walk
1 Deficit HSPU
– You choose the deficit on the HSPU, and these can be done as kipping or strict (pick the one
you need to work on more).
5. Conditioning
50 Calorie Bike
50 Calorie Row
40 Calorie Bike
40 Calorie Row
30 Calorie Bike
30 Calorie Row
20 Calorie Bike
20 Calorie Row
10 Calorie Bike
10 Calorie Row
Thursday 1.28.16
REST
Friday 1.29.16
1. Snatch
3×2 Snatch, climbing – should not be TnG
2. Clean & Jerk

3×2 Clean and Jerk, climbing – should not be TnG
3. Squat
A. 3×2 Back Squat
B. 3×6 Front Squat
4. Conditioning
Teams of 2 complete AMRAP 20:
2-4-6-8-10-12*… Clean and Jerks, 225/155 (1 bar per team, reps are a total number for a team)
*after each round complete: 6 Rope Climbs (as a team using 1 rope) and a 30′ HS Walk (each,
can be done at the same time)
For example, in round 1, Alison does 1 CJ then Sara does 1 CJ. Then Alison and Sara alternate
rope climbs until they have finished six climbs. Then, they both do a 30′ HS walk. That is round
one.
5. Rowing
5x300m Row, 1 minute rest between rounds

A. 4×6 Single Leg RDL
B. 3×30 Second weighted plank hold
Saturday 1.30.16
1. Conditioning
Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Dumbbell Squat Clean Thruster, 70/50
200m Run after each set.
Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the run partner
2 does the 10 reps + 200m Run.
2. Conditioning
4 Rounds of:
10 Burpees
3. Conditioning
3 rounds of:
Max unbroken reps of Bench Press, Bodyweight
Max unbroken Strict Pull ups
3 minute rest between rounds
4. Conditioning
3 rounds of:
Max unbroken reps of Strict Ring Dips
Max unbroken Strict Ring Rows
Sunday 1.31.16
REST
Monday 2.1.16
1. Snatch
A. 3×1 Squat Snatch at 85%
B. 3×1 Snatch Pull at 115%
C. 3×1 Snatch Grip Jerk + Pause OHS
2. Conditioning
5 minutes of max reps of Burpee Box Jump Overs, 24/20
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean, 155/105
3 minute rest
2 minutes of max reps of Wall Balls, 20/14
2 minute rest
1 minutes of max reps of Max unbroken C2B Pull-Ups
3. Strength/Conditioning*
EMOMx6:
Odd: 10 unbroken Bar Muscle ups
Even: 10 Back Squats as heavy as possible from a rack
EMOMx6:
Odd: 7 Ring Muscle ups
Even: 7 unbroken Hang Squat Cleans as heavy as possible
EMOMx6:
Odd: 15 unbroken TTB
Even: 5 unbroken Dead Lifts as heavy as possible
*Take your time between each section to warm up to heavy loads. This is a strength session, so
lift heavy.
Tuesday 2.2.16
1. Conditioning*
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65
* Do not do Open 15.5. Do not compare your score to 15.5. We are NOT looking for a
benchmark; that was what yesterday was for. Today we want THIS stimulus.
Rest as long as possible
10 RFT:
3 Muscle ups
6 Alt. Pistols (3/side)
3. Conditioning
5RFT:
10 Double Russian KBS, 1.5/1-pood
300m Run
10 Double Russian KBS, 1.5/1-pood
30 Double unders
Wednesday 2.3.16
1. Strength
Build to a heavy OHS single
2. Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS
3 rounds of:
AMRAP 2:
2 OHS, 205/145
5 Bar Facing Burpees
4. Conditioning
30 Strict HSPU
20 Kipping Deficit HSPU, 7/4″
10 Strict Deficit HSPU, 7/4″
5. Conditioning
5 RFT:
21 Cal Row
15 Cal Bike
9 Cal Ski erg
Thursday 2.4.16
REST
Friday 2.5.16
1. Clean
Every :30 for 6 minutes complete 1 Clean – you choose the weight.
2. Squat
3×10 Back Squat
3. Conditioning
AMRAP 15:
5 Power Cleans (155/105)
15 Wallballs, 20/14
4. Rowing
20 rounds of:
200m Row, :30 rest
Saturday 2.6.16
1. At the 0:00
“Big Nate”
AMRAP 20 of:
4 Muscle ups
8 HSPU
16 KBS, 2/1.5-pood
2. At the 20:00
10 minutes to establish a 3-RM Thruster from the ground.
3. At the 30:00
for time:
800m Run
40 Thrusters, 65/45
4. At the 40:00
75 GHDSU for time
Sunday 2.7.16
REST
Monday 2.8.16
1. Conditioning
“Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

5 Super Sets of:
6-10 Single Leg RDL
30 second weighted plank hold
SESSION TWO:
1. Snatch
10×3-Position Squat Snatch, climbing
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
2. Snatch Accessory
3×3 Snatch Pull, climbing
2×2 Snatch Pull, climbing
1×1 Snatch Pull
OK to drop the bar between reps
3. Squat
3×10 Front Squat
Tuesday 2.9.16
SESSION 1
1. Run
7 rounds of:
3 minutes Running
1 minute Walking
Goal is to complete the exact same distance on each 3 minute interval.
SESSION 2
1. Conditioning
For time:
50 Calorie Row
40 Deads, 175/125
30 Box Jumps, 24/20
2. Conditioning
21-18-15-12 Reps for time of:
Cals on Airdyne/Assault Bike
KBS, 70/53
3. Accessory Training
3 Giant Sets* of:
20 Hip Extensions
20 Ring Strict Rows
20m Front Rack walking Lunge, 205/145
*Giant sets are not for time, but move diligently from movement to movement. Then take 1-2
minutes between rounds.
Wednesday 2.10.16
1. Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
2. Barbell Cycling
A. AMRAP 3:
25 Back Squats, 185/135
25 Back Squats, 225/155
AMRAP Back Squat in remaining time at 275/185
3 minute rest
B. AMRAP 3:
20 Push Press*, 135/95
20 Push Press*, 155/105
AMRAP Push Press* in remaining time at 185/135
*Must be a Push Press, not Jerk.
3 minute rest
C. AMRAP 3:
AMRAP Power Cleans in remaining time at 205/145
18 Bar Muscle ups
9 Strict Deficit HSPU – you choose the deficit
1 L-Sit Rope Climb
18 C2B Pull ups
9 Kipping Deficit HSPU – you choose the deficit
18 Pull ups
9 Strict HSPU
1 Rope Climb
4. Conditioning
4 RFT:
10 Thrusters, 95/65
10 Burpees
10 Hang Power Snatches, 95/65
10 Alt. Split Lunge Jumps (5/side, alternate every rep switching legs in the air)
Thursday 2.11.16
REST
Friday 2.12.16
SESSION 1
1. Conditioning
60 Calorie Row
50 TTB
40 WB, 20/14 (10’/9′ Targets)
20 Muscle-Ups
SESSION 2
1. Conditioning
15 Burpees
15 TTB
15 Calorie Bike
2. Conditioning
10 D-Balls, 150/100
10 GHDSU
10 Calorie Ski Erg
3. Conditioning
5 Box Jumps, 40/30
5 1-arm DB OHS, 70/50 (5/side)
4. Conditioning
1,000m Row
21 Bench Press, bodyweight
750m Row
15 Bench Press, bodyweight
500m Row
9 Bench Press, Bodyweight
Saturday 2.13.16
SESSION 1
1. Running
This workout is from the Endurance Wizard, Chris Hinshaw
Set 1: 3x300m w/ 30sec rest b/t reps & 2min rest after set
Set 2: 3x300m w/ 30sec rest b/t reps & 2min rest after set
Set 3: 1x3000m w/ 3min rest
Set 4: 3x300m w/ 30sec rest b/t reps
Workout Details: The core of this workout is Set 3. The pace for Set 1, 2, & 3 is the same. This
pace should feel very controlled. Set 4 is fast and will be very difficult because of the limited rest
after the 3000m interval.
SESSION 2
1. Snatch
With a running clock, and warming up with nothing more than an empty bar…
A. 5 mins to establish a heavy Muscle Snatch
B. 5 mins to establish a heavy Snatch Balance
C. 5 mins to establish a heavy Hang Squat Snatch
D. 5 mins to establish a heavy Squat Snatch
2. Conditioning
80/60 Calorie Assault Bike
Into…
21-15-9:
Clean and Jerk, 135/95
OHS, 135/95
Handstand walk 100 meters
Sunday 2.14.15
REST
Monday 2.15.16
1. Snatch
A. 5 unbroken TnG Snatches as heavy as possible.
B. 4 unbroken TnG Snatches as heavy as possible.
C. 3 unbroken TnG Snatches as heavy as possible.
D. 2 unbroken TnG Snatches as heavy as possible.
2 minute rest between sets.
2. Squat
5×3 Back Squats
3. Conditioning
A. AMRAP 4:
AMRAP Snatches, 75/55
Rest 4:00
B. AMRAP 4:
Rest 4:00
C. AMRAP 4:
Tuesday 2.16.16
2016 REGIONAL & OPEN ATHLETES
1. Clean and Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk
2. Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB PU
12 Thrusters, 95/65
12 C2B…
Wednesday 2.17.16
1. Barbell Cycling
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Rx – 175/125
2. Conditioning
Alternating OTM x 20:
Odd – 5 Deadlifts
Even – 15 Box Jumps (24/20)
Men start at 225# and and 20# every round.
Women start at 155# and add 20# for the first 5 rounds, and 10# for the last 5 rounds.
50 Strict Handstand Pushups for time – find a consistent pace.
Thursday 2.18.16
REST
Friday 2.19.16
1. Snatch
A. 5RM TnG Squat Snatch
B. 2×3 TnG Squat Snatch
C. 3×2 TnG Squat Snatch
2. Conditioning
3 Rds:
10 C2B PU
10 Burpees
Directly into…
21-15-9:
KBS, 2/1.5-pood
Burpees
4 sets of 60% of your best unbroken set of Muscle ups
Saturday 2.20.16
SESSION 1
1. Running (from the Aerobic Master Mind, Chris Hinshaw)
Part 1:
1. 600m run 2min rest, 3x150m w/ 50m very slow walking rest
3. 4x150m w/ 50m very slow walking rest
Rest 8 min
Part 2:
1x600m:
Opening 300m at your actual Part 1 Set 1,2,&4 600m pace.
Closing 300m at your actual Part 1 Set 3 150m time
SESSION 2
1. Conditioning
Teams of 3:
AMRAP 25:
100 Calorie Row
50 Clean and Jerks, 135/95
100 Calorie Row
100 Calorie Row
100 Calorie Row
Max Clean and Jerks, 205/145
20m HS Walk
20 Pistols
Sunday 2.21.16
REST
Monday 2.22.16
SESSION 1
1. Conditioning
EMOMx20, 5 rounds of:
Min 1: 15 Cal Row
Min 2: 15 Cal Bike
Min 3: 15 Burpees
Min 4: 200m Run
2. Snatch
3×1 at 80%
5×1 at 85%
3×1 at 80%
3. Snatch Accessory
Build to a heavy Snatch Grip Push Press + OHS w/:10 Pause at bottom
4. Squat
2×10 Back Squats
SESSION 2
1. Conditioning
3 RFT:
15 Dead Lifts 225/155
60 Double unders
Once all 3 rounds are finished, immediately complete 45 C2B Pull ups
2. Midline Conditioning
Accumulate 90 seconds* in a parallette L-sit.
*Every time you come down complete 4 (two each side) 1-arm DB Squat Snatches, 100/70
Tuesday 2.23.16
SESSION 1
1. Run
9 rounds of:
2:15 of Running
:30 seconds of Walking
Goal is to complete the exact same distance on each of the 2:15 minute intervals.
SESSION 2
1. Conditioning
5 RFT:
5-4-3-2-1 Legless Rope Climbs
15-12-9-6-3 Thrusters, 135/95
2. Conditioning
3 RFT:
Row 500m
12 Burpees
21 Box Jumps, 24/20
3. Strength
A. 8×3 Bench Press
B. 3×10 Bent Over Row
C. 2×20 Walking Lunge steps
Wednesday 2.24.16
SESSION 1
Row Conditioning
“v1:40/20r…9”. Record meters for each interval.
Goal is…
Guys: 500m each interval
Girls: 420m each interval
SESSION 2
1. Snatch
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, “pockets”
Pos. 2: Hang, “knees”
Pos. 3: Floor
2. Clean and Jerk

EMOMx6: 1 CJ at 75-80%*
*do not exceed these numbers today.
3. Squat
Work up to a heavy complex of 1 Squat Clean + 3 Front Squats
4. Conditioning
5 RFT:
4 Deficit Kipping HSPU – you choose the height
6 Alternating 1-arm DB Snatches (3/side), 100/70
8 10-meter Shuttle Runs
Thursday 2.25.16
REST
Friday 2.26.16
Open 16.1
25-ft. overhead walking lunge, 95/65
8 burpees
25-ft. overhead walking lunge, 95/65
8 chest-to-bar pull-ups
Saturday 2.27.16
SESSION 1
Run
3x600m Run, :40 rest
3 minute rest
3 minute rest
The goal is to run each 600m in the exact same time.
SESSION 2
1. Strength
EMOMx10: 2 Strict Press
3. Power Conditioning
10 RFT
12/10 Calorie Row, all out – rest as needed between sets.
100-80-60-40-20 Double unders
25-20-15-10-5 GHDSU
Sunday 2.28.16
REST
Monday 2.29.16
1. Snatch
3×1 Squat Snatch at 80%
2. Squat
3×10 Back Squat
3. Conditioning
5 rounds of:
12 Dumbbell Snatches – you choose the weight
9 Bench Presses – you choose the weight
6 Bar Muscle-ups
4. Row Conditioning
A. 3x300m, :10 rest
2 minute rest
B. 3x250m, :15 rest
2 minute rest
C. 3x200m, :20 rest
Tuesday 3.1.16
SESSION 1
1. Run
10 rounds of:
2:00 of Running
Goal is to complete the exact same distance on each of the 2 minute intervals.
SESSION 2
1. Conditioning
3 RFT:
10 Snatches, 155/105
20 Calorie Bike
2. Conditioning
3 RFT:
20 Calorie Bike
3. Conditioning
3 RFT:
20 Calorie Bike
Wednesday 3.2.16
SESSION 1
For Time:
10 Muscle ups
100m Row
9 Muscle ups
200m Row
8 Muscle ups
300m Row
7 Muscle ups
400m Row
6 Muscle ups
500m Row
5 Muscle ups
600m Row
4 Muscle ups
700m Row
3 Muscle ups
800m Row
2 Muscle ups
900m Row
1 Muscle up
1,000m Row
SESSION 2
1. Clean and Jerk
EMOMx 12:
Min 1,2,3: 1 rep at 75%
Min 4,5,6: 1 rep at 80%
Min 7,8,9: 1 rep at 85%
Min 10,11,12: 1 rep at 80%
2. Squat
Back Squat 10-8-6-4-2
3. 5 RFT:
45 Double Unders
Thursday 3.3.16
REST
Friday 3.4.16
OPEN 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
25 toes-to-bars
50 double-unders
25 toes-to-bars
50 double-unders
25 toes-to-bars
50 double-unders
Stop at 20 minutes.
Saturday 3.5.16
SESSION 1
1. Track Workout from the Aerobic Capacity Mastermind, Coach Chris Hinshaw
Set 1: 800m, 1min rest, 500m
5min rest
5min rest
Set 3: 2x300m w/ 200m easy jog b/t reps then 2x200m w/ 200m easy jog b/t all reps.
5min rest
SESSION 2
1. Conditioning
5 Rds of:
:40 of max rep Push Jerks, 135/95
:20 rest
:40 of max rep Burpee Box Jumps, 24.20
:20 rest
:40 of max rep Deadlifts, 225/155
:20 rest
:40 of max rep Bike for calories
Pick a movement that needs work and focus on it for 10-20 minutes
HS Walk
Strict or Deficit HSPU
Pistols
Ring Muscle ups
Ring Dips
Bar Muscle ups
Rope Climbs
Legless Rope Climbs
GHDSU
Sunday 3.6.16
REST
Monday 3.7.16
1. Snatch
Work up to a heavy complex of Hang Snatch High Pull + Hang Squat Snatch
2. Overhead Squat
Work up to a heavy set of 5 Overhead Squats
3. Conditioning
A. At the 0:00
2 RFT:
2 Rope Climbs
B. At the 6:00
2 RFT:
2 Rope Climbs
4. Row Conditioning
A. 3x (750m, 1 minute rest + 250m Row) 3 min rest btwn sets
Tuesday 3.8.16
1. Run
A. 6 rounds of:
1:45 of Running
Rest 4 minutes
B. 6 rounds of:
1:45 of Running
Goal is to complete the exact same distance on each of the twelve 1:45 intervals.
2. Conditioning
8 Muscle ups
24 Box Jumps, 24/20
8 Muscle ups
16 Box Jumps, 30/24
8 Muscle ups
8 Box Jumps, 40/30
Wednesday 3.9.16
1. Clean
Work up to a heavy single Power Clean
5 climbing sets of: 3 Front Squats + 1 Jerk
2. Conditioning
EMOMx16
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65
Thursday 3.10.16
REST
Friday 3.11.16
Open 16.3
7-min. AMRAP:
10 power snatches, 75/55
3 bar muscle-ups
Saturday 3.12.16
SESSION 1
2000m, 2 min rest
400m, 4 min rest
1200m, 2 min rest
400m, 4 min rest
800m, 2 min rest
400m
SESSION 2
1. Clean and Jerk
Every :30 for 4 minutes complete 2-TnG Clean and Jerks
2. Conditioning
For time (24 minute cap)
50 Calorie Row
50 Deads, 185/125
50 Ring Dips
50 Deads, 185/125
50 Calorie Row
Sunday 3.13.16
REST
Monday 3.14.16
1. Snatch Wave
Min 1: 1 rep @ 60# under PR
2. Over Head Squat

Work up to a heavy triple.
3. Snatch Accessory
5 sets of Pausing Snatch Grip Deads at 25# over 1RM Snatch – pause 2″ off the ground for :05
before standing the weight all the way up.
4. Conditioning
For time:
20 Dumbbell Power Snatch 100/70
30 Hand-Release Pushups
40 GHDSU
10 Dumbbell Power Snatch 100/70
20 Hand-Release Pushups
30 GHDSU
5. Conditioning
4 Rounds NOT for time:
35 Calorie Row
6 Strict HSPU – small deficit
6 Kipping HSPU – small deficit
Tuesday 3.15.16
1. SESSION 1
1. Run
A. 4 x 1:35 on, :25 off
rest 3 minutes
B. 3 x 1:35 on, :25 off
rest 2 minutes
C. 2 x 1:35 on, :25 off
rest 1 minute
D. 1 x 1:35 on, :25 off
SESSION 2
1. Conditioning
3 RFT:
15 Thrusters, 95/65
60 Double Unders
2. Conditioning
4 RFT:
5 Deads, 315/225
15 C2B Pull ups
1 minute rest between Rounds
Wednesday 3.16.16
2 Overhead Squats, 245/165
2. Conditioning
400m Run
21 Kipping HSPU
Thursday 3.17.16
REST
Friday 3.19.16
OPEN 16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
M 225 lb. / 20-lb. ball

F 155 lb. / 14-lb. ball
Saturday 3.19.16
SESSION 1
1. Track Session from the Aerobic Capacity Wizard, Chris Hinshaw
3x (600m, 400m, 500m) w/40sec rest between reps & 5 min rest between sets.
SESSION 2
1. Strength
A. 3×5 OHS, Climbing
B. 2×3 OHS
2. Conditioning
With a partner and a running clock…
4 RFT (you complete the first two rounds, then your partner does two)
6 Jerks, 185/135
12 C2B Pull ups
2 RFT (you complete one round, then your partner does one round)
9 Jerks, 185/135
18 C2B Pull ups
75 GHDSU for time
Sunday 3.20.16
REST
Monday 3.21.16
SESSION 1
1. Conditioning
200m Run
18/15 Calorie Row
18/15 Calorie Bike
12/10 Calorie Ski Erg
10 Burpee Box Jumps, 24/20″
2. Strength
1×2 Hang Squat Snatch
3. Strength
3×3 Back Squats
4. Accessory
4×8 Front Rack Step ups (complete all 8 reps on one leg before switching)
SESSION 2
1. Conditioning
Row for calories
Power Snatches, 115/80
2. Strength
1×2 Hang Squat Clean
3. Strength
3×3 Front Squats
4. Strength
4×8 Bent Over Barbell Row
Tuesday 3.22.16
1. SESSION 1
1. Run
A. 5 x 1:30 on, :30 off
rest 3 minutes
B. 5 x 1:30 on, :30 off
SESSION 2
1. Conditioning
3 RFT:
5 Muscle ups
2. Conditioning
3 RFT:
12 OHS, 115/80
12 Box Jumps, 24/20
3. Conditioning
3 RFT:
15 Jerks, 115/80
15 C2B
Wednesday 3.23.16
1. Barbell Cycling
Min 1: 11 Clean and Jerks, 155/105
Min 2: Rest
Min 4: Rest
Min 6: Rest
Min 8: Rest
2. Conditioning
For time:
1 round of:
115-lb. hang power cleans, 30 reps
15 ring dips
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
10 ring dips
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
5 ring dips
15-ft. rope climb, 1 ascent
Thursday 3.24.16
REST
Friday 3.25.16
Open 16.5
21-18-15-12-9-6-3:
Thrusters, 95/65
Burpees
Saturday 3.26.16
1. Conditioning
“Cement Mixer”
7 Rounds, On the 3 minutes:
400 Meter Run + 12 TTB
Your score is the slowest time for any given round.
2. Snatch Speed Ladder

A. For time, with a 1 minute time cap.
1 squat snatch (190 / 110 lb.)
Rest 3-5 minutes
B. For time, with a 2 minute time cap.

Rest 3-5 minutes
C. For time, with a 3 minute time cap.

10 Legless Rope Climbs for time
Sunday 3.27.16
Rest
Monday 3.28.16
1. Clean and Jerk
EMOMx10:
Mins 1-5: 2 Clean and Jerks
Mins 6-10: 1 Clean and Jerk
2. Strength
Work up to a heavy single OHS
3. Conditioning
“Regional 15.6”
5 RFT:
25 Calorie Row
16 C2B Pull ups
9 Strict Def. HSPU
4. Skills
5×50′ unbroken Handstand Walk for time.
5. Conditioning
6 Rounds of:
1 mile Assault Bike for time
3 minute rest
Tuesday 3.29.16
SESSION 1
1. Running
4×1:15 on, :45 rest between sets
rest 3 minutes
3×1:15 on, :45 rest between sets –
rest 2 minutes
2×1:15 on, :45 rest between sets
Rest 1 minute
1:15 on
SESSION 2
1. Conditioning
REGIONAL 14.3
“Nasty Girls V2”
50 Pistols (alternate 25/side)
7 Muscle ups
10 Hang Power Cleans, 175/115
2. Conditioning
6 RFT:
15 Calorie Row
10 DB Snatch, 70/50
Wednesday 3.30.16
1. Plyometric
A. Work up to a max distance Vertical Jump
B. Work up to a max distance Broad Jump
C. Work up to a effort 10m Sprint
2. Barbell Cycling
EMOMx9
Min 1: 3 Unbroken Power Snatch, 205/145
Min 2: Rest
Min 3: 5 Unbroken Power Snatches, 185/135
Min 4: Rest
Min 6: Rest
Min 8: Rest
3. Strength/Skills
EMOMx6:
Odd: 5 Dead Lifts, 405/285
Even: 75 Double Unders
2. Conditioning
50 Calorie Row
50 Box Jumps, 40/30
50 GHDSU
50 Calorie Bike
Friday 4.1.16
1. Snatch
EMOMx5: 2 Squat Snatches at 70%
rest 3 minutes
EMOMx5: 1 Squat Snatch at 75%
Rest 3 minutes
2. Regional Event 13.2 & 13.3

“13.2”
7 minute up ladder of 3 OHS from the ground. Must complete 3 reps at every weight.
For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing
weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of
four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s
responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell
may not get lighter throughout the 7 minutes. The men must make increases in 10-pound
increments, while the women must make increases in 5-pound increments.
Men starting weights: 135, 185, 225 or 255
Women starting weights: 85, 125, 155 or 175
rest 2 minutes
“13.3”
30 Burpee Muscle ups for time
3. Conditioining
ARMAP 10 of:
200-meter farmers carry, 65-lb. dumbbells
100-meter walking lunge
50-meter handstand walk
Directly into…
AMRAP 10:
10 Sumo Deadlift High Pulls (95/65)
10 Wallballs (30/20)
Saturday 4.2.16
SESSION 1
1. Track Session courtesy of Chris Hinshaw
2000m, 2min rest
400m, 4min rest
1200m, 2min rest
400m, 4min rest
800m, 2min rest
400m
SESSION 2
1. Clean and Jerk
2. Squat
20 RM Back Squat
60 C2B Pull ups for time
4. Conditioning
“Mr. Perfect”
For Time:
10-8-6-4-2 Parallette HSPU
2-4-6-8-10 Power Clean, 225/155
Sunday 4.3.16
Rest
Monday 4.4.16
SESSION 1
1. Conditioning
30 Box Jumps, 24/20
30 CTB PU
30 KBS, 1.5/1-pood
30 TTB
30 Push Press, 135/95
30 Burpees
30 Triple Unders
10 Legless Rope Climbs for time
Rest 3 minutes
10 Rope Climbs for time
SESSION 2
1. Snatch
Min 1: 2 Snatches at 70%
Min 3: 1 Snatch at 80%
2. Squat
2RM Front Squat
3. Row Conditioning
10 x 250m Row, :30 rest between sets.
Tuesday 4.5.16
SESSION 1
1. Track Session
A. 6x100m sprints, 3 min rest between
B. 4x200m run, 2 min rest between
C. 2x400m run, 1 min rest between
SESSION 2
“Strict JT”
21-15-9 for time of:
Strict HSPU
Strict Ring Dips
Strict Push ups
21-15-9 for time of: Hang Power Cleans, 185/135, 1 minute break between sets
3. Conditioning
3 RFT:
21 GHDSU
15 Cal Bike
Wednesday 4.6.16
1. Clean Complex
Work up to a max effort 1 Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
2. “Big Sexy”
5 RFT:
6 Burpees
5 Cleans, 225/155
5 C2B pull-ups
4 Muscle-ups
Thursday 4.7.16
REST
Friday 4.8.16
1. Conditioning
With a Running Clock
A. At the 0:00
“Amanda”
9-7-5 for time of:
Ring Muscle ups
Squat Snatches, 135/95
B. At the 10:00
Establish a 3RM OHS from a rack
C. At the 15:00
“For time:For time:
—1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
—Then, 2 rounds of:
60 double-unders
30 squats
—Then, 3 rounds of:
40 double-unders
20 squats
Saturday 4.9.16
SESSION 1
1. Track Session courtesy of Chris Hinshaw
3x600m, rest 1 minute
Rest 5 minutes
Rest 5 minutes
SESSION 2
1. EMOMx10: 1 Clean and Jerk
2. Strength
A. Max reps of Back Squat in 1 minute at 1.5x bodyweight
B. Max reps of Bench Press in 1 minute at at 1.25x bodyweight
C. Max reps of Back Squat in 45 seconds at 1.25x bodyweight
D. Max reps of Bench Press in 45 seconds bodyweight
E. Max reps of Back Squat in 30 seconds at bodyweight
F. Max reps of Bench Press in 30 seconds .75x bodyweight
rest 2-3 minutes between all sets.
70 C2B for time
4. Conditioning
3 Rounds:
14 Strict HSPU
21 Calorie Row
Sunday 4.10.16
REST
Monday 4.11.16
SESSION 1
1. Snatch
A. Work up to a heavy single from blocks set up above the knee
B. Work up to a heavy single from blocks set up below the knee
C. Work up to a heavy single from the ground
2. Squat
Work up to a heavy 3-rep Front Squat
3. Conditioning
“Naughty Nancy”
4 RFT:
600m Run
25 OHS, 140/95
SESSION 2
50 Strict HSPU for time
75 GHDSU for time
100 Pistols for time
Tuesday 4.12.16
SESSION 1
On True Form Runner:
5 minutes on, 2.5 mins rest
4 minutes on, 2 mins rest
3 minutes on, 1.5 mins rest
2 minutes on, 1 min rest
1 minutes on
SESSION 2
1. Conditioning
“2013 Legless”
27 Thrusters, 95/65
4 Legless Rope Climbs
21 Thrusters, 95/65
15 Thrusters, 95/65
9 Thrusters, 95/65
2. Conditioning
25 Muscle ups
3. Conditioning
EMOMx20:
Odd: 18/15 Calorie Row
Even: 10 DB 1-arm Snatches, 70/50
Wednesday 4.13.16
1. Jerk
1RM
5 TnG Unbroken Squat Cleans at 205/145
3. Conditioning
“Regional 14.4”
21-15-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees
4. Rowing
3x600m 1 minute between reps
Rest 5 minutes
Rest 5 minutes
Thursday 4.14.16
REST
Friday 4.15.16
For time:
21 Dead Lifts, 275/185
2. Conditioning
For time:
42-30-18
Wall Balls, 20/14
GHDSU
3. Conditioning
60 Snatches For time, 135/95
4. Dumbbell Conditioning
5 sets, climbing in weight, of:
8 DB Presses
10 DB Bent Over Rows
20 DB Reverse Lunges
No rest between movements, rest as needed between sets
5. Accessory Work
3×10 Alternating DB Step ups, 24/20 – climb in weight, rest as needed between sets
Saturday 4.16.16
SESSION 1
1. Running
5x800m, 3 minute rest between rounds.
SESSION 2
1. Clean and Jerk
2. Squat
3-Rep Heavy Back Squat
10-Rep Heavy Back Squat
80 C2B for time
4. Conditioning
4 RFT:
10 Clusters, 135/95
10 Ring Dips
10 TTB
Sunday 4.17.16
REST
Monday 4.18.16
1. Snatch
A. at the 0:00
6 mins to establish a heavy single Front Squat
B. at the 6:00
6 mins to establish a heavy single snatch grip Push Press
C. at the 12:00
6 mins to establish a heavy single heavy OHS
D. at the 18:00
6 mins to establish a heavy single Snatch Balance
E. at the 24:00
6 mins to establish a heavy single Squat Snatch
F. at the 30:00
6 mins to establish a heavy single front squat
2. Conditioning
“Helen”
3 RFT:
400m Run
21 KBS, 1.5/1-pood
12 Pull ups
-Don’t scale this up. Just go faster.
Tuesday 4.19.16
SESSION 1
1. Run
3 RFT:
300m Sprint, 3 min rest
SESSION 2
1. Conditioning
For time:
50 Calorie Row
40 Front Squats (135/95)
30 TTB
20 Push Jerks (135/95)
10 Ring MU
Wednesday 4.20.16
1. Speed Clean Ladder
Round 1
3 Rounds For time (2 minute cap):
1 squat clean (245 / 155 lb.)
3 minute rest between rounds.
Round 2
2 Rounds For time (3 minute cap):
3 minute rest between rounds.
Round 3
1 Round For time (4 minute cap):
60 Strict HSPU
3. Conditioning
3 RFT:
10 DB 1-arm Snatches, 100/70
15 Calorie Bike
Thursday 4.21.16
REST
Friday 4.22.16
1. Conditioning
For time:
34 Overhead Squats, 135/95
21 muscle-ups
2. Conditioning
3 RFT:
3 Rope Climbs
Saturday 4.23.16
SESSION 1
1. Running
“Yasso 800 Progression”
4 rounds of:
Run 800m*
400m easy jog recovery
*every 800m should be within 2 seconds of each other.
This is a running progression that quickly builds endurance and lactate threshold.
SESSION 2
1. Clean and Jerk
2. Front Squat
work up to a heavy 10-rep Front Squat
80 C2B for time.
4. Conditioning
AMRAP 10 of:
15 Calorie Row
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
Men: 70# dumbbells
Women: 50# dumbbells
Sunday 4.24.16
Rest
Monday 4.25.16
1. Snatch
EMOM x 10 – 1 Snatch
2. Back Squat
3×10
3. Gymnastics Stamina
Ring Muscle-Ups – 3 sets of 60% of your best set
4. Conditioning
21 – 15 – 9:
Calorie Row
Thrusters 95,65
With a 20/14# weight vest…
10 Strict Ring Dips
Directly into…

1 Max Deficit HSPU
10 Strict CTB PU
Tuesday 4.26.16
SESSION 1
1. Run
A. 6x20m Sprints, unlimited rest
B. 4x60m Sprints, unlimited rest
C. 2x150m Sprints, unlimited rest
D. 1x400m Sprint
Do not do these on a True Form or a Road. This should be done on a track or field.
SESSION 2
1. Condtitioning
40 Calorie Airdyne Bike (25 Cal Assault)
30 Box Jumps, 24/20
20 TTB
10 Power Clean, 225/155
20 TTB
30 Box Jumps, 24/20
40 Calorie Airdyne Bike (25 Cal Assault)
2. Conditioning
50-40-30-20-10 Calorie Row
25-20-15-10-5 GHDSU
3. Condtitioning
3 RFT:
21 Cal Ski Erg
Wednesday 4.27.16
1. Conditioning
3RFT:
1,000m Row
800m Run
3 minute Rest between Rounds.
2. Clean
work up to a max Squat Clean + Front Squat
3. Jerk
work up to a max Push Jerk + Split Jerk
4. Conditioning
5 RFT:
21 Calorie Row
15 C2B Pull ups
9 Dumbbell Clusters, 50/35
60 Strict HSPU for time
Thursday 4.28.16
REST
Friday 4.29.16
SESSION ONE
1. Conditioning
At the 0:00:
“Big Fat Helen”
3 Rounds:
400 Meter Run
21 KBS (70/53)
12 CTB Pull-Ups
At the 20:00
Build to a 1-Rep of the following Complex:
Power Snatch + Hang Squat Snatch + Overhead Squat
At the 25:00
Row 1,000 Meters for Time
SESSION TWO
100′ HS Walk
75 GHD Sit-Ups
100′ HS Walk
Saturday 4.30.16
SESSION 1
1. Run
“Yasso 800 Progression”
5 rounds of:
800m* Run
400m easy jog recovery
*every 800m should be within 2 seconds of each other.
SESSION 2
1. Clean and Jerk
2. Squat
3-rep Front Squat
10-rep Back Squat
90 C2B for time:
4. Conditioning
A. At the 0:00
1,000m Run
10 Muscle ups
B. At the 10:00
1,000m Row
10 Muscle ups
C. At the 20:00
10 Muscle ups
100 Calorie Schwinn Bike (60 Cals on Assault)
Sunday 5.1.16
REST
Monday 5.2.16
This week we are transitioning to a Monday/Thursday rest day schedule for the month of May.
This week’s schedule will be as follows…
Monday: ON
Tuesday: ON – Run only.
Wednesday: ON
Thursday: OFF
Friday: ON
Saturday: ON
Sunday: ON
SESSION 1
Like most of the programming on this site, today’s session is part of a progression for building
the snatch. Every week for through the end of Regionals you will do (1) EMOMx10 Snatch – you
choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back
Squats with decreasing reps/increasing loads.
1. Snatch

8×2 Snatch Pulls from blocks above the knee
3. Squat
3×8 Back Squats, across
For time:
10 Rope Climbs
SESSION 2
1. Conditioning
“The Seven”
Seven Rounds For Time of:
7 Handstand push-ups
7 Thrusters, 135/95
7 Knees to Elbows
7 Burpees
7 Kettlebell Swings, 70/53
7 Pull-ups
Tuesday 5.3.16
NOTE: This is a light day to accomodate for the switching schedule this weekend. Don’t do
extra work today.
1. Run
Speed Endurance
A. 6x150m, :30 rest between sets
Rest 4 minutes
B. 4x200m, :45 rest between sets
Rest 4 minutes
C. 2x300m, :60 rest between sets
Wednesday 5.4.16
1. Event 2 Conditioning
EMOMx18:
Min 1: 3 Strict MU
Min 2: 6 Strict HSPU
Min 3: 8 KB Snatches, 2/1.5-pood
2. Regional Events 3/4

With a running Clock…
A. At the 0:00
Complete:
52 Pull ups
B. At the 7 minute mark

Complete 4RFT:
28 Pistols
Thursday 5.5.16
REST
Friday 5.6.15
1. Regional Event #1
10 squat snatches (185/135 lb.), by 2:00
Time cap: 11 minutes
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches
M 70 lb. F 53 lb.
Saturday 5.7.16
For time:
104 wall-ball shots
52 pull-ups
M 20-lb. ball to 10-ft. target
F 14-lb. ball to 10-ft. target
Time cap: 6:00, Event 4 begins at 7:00
4 rounds for time:
28 one-legged squats, alternating
15 power cleans
M 115 lb. F 80 lb.
Time cap: 10 minutes (7:00-17:00 on the clock)
3 rounds for time:
400-m run on True Form
40 GHD sit-ups
7 deadlifts
M 405 lb. F 275 lb.
Sunday 5.8.16
For time:
1,000-m bike
100-ft. handstand walk
10 overhead squats
500-m row
50 burpee box jump overs
5 overhead squats
M 225 lb. F 155 lb.
Time cap – 16:00
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb
M 95 lb. F 65 lb.
Time cap: 6:00
Monday 5.9.16
REST
Tuesday 5.10.16
The 2016 regional athlete schedule will continue through the final week of the regionals. If your
regional is this coming weekend, taper appropriately.
1. Snatch
For Time:
18 Squat Snatches at 205/145
8 Squat Snatches at 245/165
2. Strict MU Stamina
EMOMx20
Min 1: 4 Strict Muscle ups
Min 2: Rest
3. Regional Conditioning
18 Burpees over boxes, regional standards
6 OHS, 225/155
3 Legless Ropes
4 OHS, 225/155
2 Legless Ropes
3 OHS, 225/155
1 Legless Rope
4. Conditioning
3 Rounds moderate of:
1k Bike
100′ HS Walk
500m Row
Rest 3 minutes
Wednesday 5.11.16
NOTE: This is the first week we are moving away from the power variations for these lifts. Next
week we will decrease the loads, but the rep schemes get much spicer.
A. At the 0:00
EMOMx8: 1 Squat Clean at 80%
B. At the 12:00
C. At the 25:00
21-18-15-12-9-6-3 unbroken OHS for time, 95/65
2. Conditioning
5 RFT:
3 Strict HSPU + 3 Kipping HSPU
9 TTB
12 DB Snatch, 70/50 (6/side)
NOTE: This is the first week we are moving away from the power variations for these lifts. Next
week we will decrease the loads, but the rep schemes get much spicer.
A. At the 0:00
EMOMx8: 1 Squat Clean at 80%
B. At the 12:00
C. At the 25:00
21-18-15-12-9-6-3 unbroken OHS for time, 95/65
2. Conditioning
5 RFT:
3 Strict HSPU + 3 Kipping HSPU
9 TTB
12 DB Snatch, 70/50 (6/side)
Thursday 5.12.16
REST
Friday 5.13.16
1. Conditioning
21-15-9
Ring Dips
400m Run
2. Row Conditioning
4x600m, 1 min rest
2x300m, :30 rest
2x500m, :45 rest
2x300m, :30 rest
3. Midline
Accumulate 2 mins in a L sit on parallettes*
* every time you come down complete 10 pistols (5/side)
Saturday 5.14.16
SESSION 1:
1600m, rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest 1 min
200m
SESSION 2:
1. Clean and Jerk
EMOMx7: 2 Power Cleans + 1 Split Jerk
2. Squat/Gymnastics Conditioning
3 rounds of ascending ladder of MU + FS
min 1: 1 MU + 1 FS from the ground at 225/155
Rest 5 minutes between rounds
3. "Kelly on a Bike"
5 RFT:
30 Calorie Bike
30 Box Jumps, 24/20
30 Wall balls, 24/20
Sunday 5.15.16
REST
Monday 5.16.16
1) Box Squat with Saftey Squat bar (ssb) + 25% Hanging Chains - 1RM
2) dynamic effort Deadlift @~50% + ~30% Band Tension - 8x1- 30 sec rest period"
Glute Ham Raises @2/3 ROM w/Pause at Top - 3x8
3) Anderson Front Squats - 5x5
4) Dimel Deadlifts @30% - 3x20
5) Parallette L-Sit Holds - 3x1 Minute
6) 100 per side barbell oblique crunches standing
7) 10 rounds:
500 meter row
2 strict mu
1 min rest
5 min rest
8) Sled drag half mile alternating from forward to backward

9) GHD Straight Leg Glute Contractions - 3x50
Tuesday 5.17.16
1) Floor Press @70% - 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)
2) Bench Press
Top Set:
1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are
just starting, start with around 75% of your max. If you get to a week where you fail on this set,
change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your
initial starting weight by about 10% of what you failed at. **FOR EXAMPLE: If you come to a
week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, the following week
switch your grip to medium grip for 5 reps and lower your starting weight to 205. Follow this
procedure for when you fail at 5 reps by going to 3 reps at wide grip.
3) Push Jerk - 3x5--(70%)

4) Chest to bar, Strict Pull Ups - 3x Max Reps
5) Wide grip bent over barbell row - 3x10
6) Chest Supported (Flat) DB Rows - 4x10-
7) Flat (Floor) Barbell Overhead Sit Ups - 10RM
8) 100 Double Unders

50 KBS 53/35
25 Thrusters 95/65
9) 6 Rounds
3 Snatches 155/105
2 Rounds of Cindy
1 Rope Climb
-10 min break-

Teams of 2:
Air Assault Bike @80/90 RPM
when you cant hold the rpm, switch with partner - 5 miles total for time
Wednesday 5.18.16
1) snatch into double overhead squat max
2) drop snatch 6x3 at 70%
3) power clean from knees 6x3 at 75% effort
4) Axle Bar Holds. Set Pins in a Power Rack So that you are only pulling the Axle Bar about
6" (6" Double Overhand Pin Pull from around mid thigh). In as few sets as possible, work up to
1RM double overhand. Then take 70%, and do holds for 3x Max Time (Goal: 1 Minute each set)
5) Randy 75 snatches
6) 20 min max distance swim in the ocean
Thursday 5.19.16
REST
Friday 5.20.16
1) OHS @70% - 10x2
2) Sumo Deadlift Against ~30% Band Tension - 1RM
3) Front Rack bulgarian split squats 3x10ea.
4) 2.5” Deficit Snatch Grip Semi-Stiff Legged Deadlifts - 3x10
5) 45 Degree Bent Knee Reverse Hypers - 3x30
6) Ab Fallouts - 3x20
7) 100 around the worlds (on GHD)
8) 5 sets HSPU Complex:

2 Strict HSPU 1-3"" Deficit
+ 2 Thigh Slaps( like shoulder taps, except same hand touches same leg)
Repeated until 10 HSPU are completed each step
9) 6 sets:
1 Legless rope climbs 15
when feet touch the ground perform 10 rope Chin-ups
Wear 10lb ankle weights
10) Teams of 3 Workout:

100 Wall Balls
30 Ring Muscle Ups
80 GHDs
30 Bar Muscle-Ups
60 HSPU
11) Accessory:
100 Band hip bridges
Saturday 5.21.16
1) Push Press - 1RM
2) DB JM Presses 4x10-
3) Russian dips - 4x max reps
4) Dumbbell neutral grip tricep press- 4x10

Medium Grip Bamboo Bar Bench Press w/Hanging KBs - 4x20
5) GHD KB Oblique Crunches - 3x20 Per Side
6) work up to max barbell weight decline sit up
7) “Fran”
-5 min rest-
8) 5 rounds
ski erg 500 meter
walking lunges axle bar 65lb 50'
30 toe to bar
50 air squats"
200 Band Pushdowns
Sunday 5.22.16
1) power clean max
2) block snatch below knee 5x1
3) block snatch above knee 5x1
4 block snatch at hip 5x1 75%
5) snatch grip high pull up on to toes banded 3x8
6) 50 ghd situps for time
Monday 5.23.16
REST
Tuesday 5.24.16
1) front squat max
2) dynamic effort Deadlift @~50% + ~30% Band Tension - 8x1- 30 sec rest period
3) Good morning explode up onto toes at the end with mini bands pulling to the front 3x8
4) GHD 4x max reps (once you pause up top, you are done for the set)
5) Ultra Wide Hip Bridge - 4x15
6) 3x 8 max weight strict back loaded decline or ghd situps
7) 100 band oblique crunches per side
8) 2016 regionals event 5

3 rounds 400 meter run
40 ghd situps
7 deadlifts 405/275
10 min rest
9) Air Fran
21-15-9 thrusters pull ups with air assault 30-20-10 calories
-straight into-
"1 mile sled drag
Wednesday 5.25.15
1) Push press Against Singled Micro Mini or Mini Bands, 50% Bar Weight - 8x3
2) Bench Press Straight Weight

Top Set:
3) Incline DB Press - 3x8

1 set strict mu max reps then 3 sets max reps strict l sit pull ups
T-Bar Rows or wide grip chest supported rows - 4x10
Inverted Ring Rows Against Max Band - 4x10
4) Decline Zercher Sit Ups - 8RM
5) 5 Rounds for Time:

250 Meter Row
10 Alternating DB Snatches (70/50)
20 Ft. Handstand Walk
10 min break
6) Air assault
30 Rounds
15 seconds on
45 seconds off
*Max Calories Assault Bike
*Must stay on bike entire time
7) Bamboo Bar Bradford Presses w/Hanging KBs - 3x35
Thursday 5.26.15
REST
Friday 5.27.15
1) power snatch with overhead squat 90% 4 singles
2) snatch push press to overhed squat 3x8
3) power clean 6x3 at 75%
4) 3x50’ farmers walk
5) 2016 regionals snatch ladder
6) 30 calorie air assault 100 yard swim 5 rounds for time
-5 min rest-
7) 30 min in the ocean take a surf board and paddle

Saturday 5.28.16
1) OHS @75% - 10x2
2) Conventional Deadlift 2” riser Block Pull - 1RM
3) Squat Straight Weight Top Set:

1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with
around 50% of your max. When you come to a week where you fail, deload for the next lower
body workout and then test your max the following workout (1 week later, minimum). Then,
restart the cycle with your new 50%, OR start a new cycle with Front Squat or Overhead Squat."
Snatch grip romanian deadlift with 2 sec pause at the below knee position work on snatch
tehcnique during this acelerate hard after the pause this is not a tempo lift 3x8
bulgraian split squats ssb 4x10
4) 4 sets:
10 Hollow Rocks
10 Arch Rocks
10 Hollow Rocks
10 Arch Rocks
5 Hollow Rocks
5 Arch Rocks”
5) 5 sets:
30' Handstand Walk (into wall)

10-15 Kipping HSPU
6) 6 sets:
2 strict Muscle-ups ( +5-10lbs ankle weights)

5 Kipping muscle-ups
7) For Time:
50 Wall Balls
40 Box Jump Overs
30 Toe to Bar
20 Strict HSPU
10 Burpee muscle ups
8) Reverse Hypers - 4x25
Sunday 5.29.16
1) clean max
2) snatch 9x3 @ 75%
3) panda pulls 3x8
4) banded ghd situps 4x8 max band tension
5) ghd banded oblique crunches 4x20 per side
6) For Time:
10 Push Press (135/95)
15 T2B
400 Meter Run
15 T2B
200 Meter Run
15 T2B
100 Meter Run
7) 200 Band Pushdowns
Monday 5.30.16
REST
Tuesday 5.31.16
"Box Squat with Buffalo Bar/straight bar if no buffalo + 25% Hanging Chains - 1RM
Sumo deadlift 40% bar weight 30% chain tension 8x1"

Seated SSB Good Mornings w/Monster Mini or Light Bands Pulling from Front - 8RM
Overhead Walking Lunges with Axle Bar - Heavy (185/135 recommended) - 3x10 Per Leg
Strict (No Swing) Reverse Hypers - 4x10
"Strict Toes to Bar + Ankle Weights (10/5) - 3x Max Reps

ghd oblique crunches kb 3x20 per side"
"12 Min AMRAP
10 Power Cleans(135/95)
10 Front Squats (135/95)
5 min rest
2 mile sled drag"
100 Band Pull Throughs
Wednesday 6.1.16
1) Bench Press with Straight Bar + 40% Bar Weight + 25% Hanging Chains - 8x3 (3 Sets wide,
2 Sets Middle, 3 Sets close)
2) Bench Press Straight Weight

Top Set:
3) Muscle Snatch from full squat position - 5x5 (working up each set)
4) Strict Pull Ups Against Max Band - 3x8
5) One Arm DB Rows - 4x10 Per Arm
6) Wide grip bent over barbell row - 4x10
7) Weighted Plank - Max Weight, 4x1 Minute
8) 5 Rounds for Time:

5 STOH (135/95)
15 Box Jumps (24/30)
-10 min break-
9) air assault
50 calories every 5 min for 30 min
Thursday 6.2.16
REST
Friday 6.3.16
1) 2” deficit Snatch - 1RM
2) snatch grip high pull 8x1 at 90%
3) power clean 6x3 at 80%
4) 100 ghd situps for time
5) 1-10 squat snatch (155-105) for time each set has to be unbroken or you start completely
over at 1
6) 10 rounds for time

measure off 100 yards at the beach
swim 100 yards and come out on the
beach and run 100 yards back
Saturday 6.4.16
1) OHS @80% - 8x2
2) 2” deficit sumo max
3) Squat Straight Weight Top Set:
1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with
around 50% of your max. When you come to a week where you fail, deload for the next lower
body workout and then test your max the following workout (1 week later, minimum). Then,
restart the cycle with your new 50%, OR start a new cycle with Front Squat or Overhead Squat.
4) GHD Snatch Grip Barbell Back Extensions - 8RM
5) Glute Ham Raises - 3x Max Reps
6) Snatch Grip Dimmel Deadlifts @30% (of 1RM Snatch) - 3x20
7) GHD KB Oblique Crunches - 3x20 Per Side

8) 20 Minute Alternating EMOM
Even: 3 Kipping Muscle-ups on Rings ( weight vest)
ODD: 1 Legless rope climb (weight vest)
9) 5 rounds
air assault 30 calorie
50 dubbs
10) Amanda”
Muscle-up
Squat snatch (135 / 95 lbs)
11) Partial Reverse Hypers for glutes - 3x acending reps and holds 1 rep 1 sec hold 2 rep 2 sec
hold etc
Sunday 6.5.16
1) Floor Press (wide grip) with Football Bar + 25% Hanging Chains - 1RM
2) Floor press close grip max chain weight - 3x10
3) Incline DB Tate Presses + Mini or Monster Mini Bands - 3x12
4) Close Grip Bamboo Bar Bench Press w/Hanging KBs - 3x20
5) Thumb Down Rear Delt DB Raises - 4x20 Per Side
6) Standing Heavy Band Crunches - 3x50
7) standing banded oblique crunches- 3x50”
8) For Time
Row 1000 meters
20 HSPU
30 FS (115/75)
40 Pull Ups
50 Double Unders
(2 Scored WOD, Row time and
completion time)"
9) 200 Band Pushdowns
Monday 6.6.16
1) oly style squat max
2) 75% straight weight conventional deadlift 8x1"

3) Sumo Semi-Stiff Legged Deadlifts w/Micro or Mini Bands from the Front - 8RM
4) GHD Heavy Band Back Extensions - 3x20
5) GHD Med Ball Partner Toss - 4x20

6) 3x20 kb oblique crunches
7) 10 min AMRAP:
10 Box Jump-Overs (24″/20″)
10 Wall Ball Shots (20/14)
10 GHD Sit Ups
5 min rest
8) 9-6-3
Squat Clean Thruster 155/105
Bar Facing Burpees
Ring or Bar Muscle ups
1/2 mile sled drag backwards 1/2 mile sled drag fwd"
45 Degree Bent Knee Reverse Hypers - 4x25
Tuesday 6.7.16
1) Bench Press Against Doubled Micro (Under 200 lb. Max) or Mini (Over 200 lb. Max) Bands -
35% of floor press max as bar weight, 15x3 (5 Sets Wide, 5 Sets Middle, 5 Sets Close). 20
Second Rest Periods
2) Flat Dumbbell Press - 3x8
3) Max weight Pull Ups - 3x8
4) GHD Banded Oblique Twists - 4x20 Per Side
5) Partner WOD
FOR TIME
30 Calories Assault Bike
Deadlift Hold 315/205
Each Person Goes at each station
30 Calorie Rower
Over Head Hold 135/95
Each Person Goes
TOGETHER (synchronized)
60 Toe To Bar
6) Lying Reverse Band Flys - 4x25
Wednesday 6.8.16
1) snatch max
2) snatch balance 6x1light work on speed
3) drop snatch 6x1
4) above knee block snatch 6x1 light work on speed"
5) 3x50’ farmers walk
6) speed clean ladder from cf games 2014
7) 2014 games WOD

For time:
Swim 250 yards
50 kettlebell thrusters (35 / 24 lb.)
30 burpees
Swim 500 yards
30 burpees
50 kettlebell thrusters (35 / 24 lb.)
Swim 250 yards
Thursday 6.9.16
REST
Friday 6.10.16
1) 4 sets Bar Complex:
3 Strict Pull-ups
3 bar Muscle-ups
10 Strict Chin-ups ( Stay on bar as you switch hand position)
5 Strict Underhand Grip Toes to bar
Underhand grip will focus more on lower abdominal, and not allow you to use lats for
assistance**
2) For Time:
Row 500 Meters
Overhead Walking Lunges x 20 steps (45/25 lbs)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (45/25 lbs)
Run 400 Meters"
3) 3/5 strict mu
100' HSW every time you come down 5 burpee
3/5 strict mu
3/5 strict mu
Saturday 6.11.16
1) Strict Press - 1RM
2) Teams of 3 WOD
FOR TIME
50 Thrusters 135/95
10 Rope Climbs
40 Thrusters
8 Rope Climbs
30 Thrusters
6 Rope Climbs
Rest 8-12 Mins
3) 24 min AMRAP
Max Assault Bike Calories
1 min on/off
Each Person Goes 8x
Sunday 6.12.16
1) clean and jerk max
2) snatch 15x1 @ 85%
3) snatch ballance 6x1
4) The aim of this workout is intentionally to introduce a greater level of lactic buildup. You run
300 meters at 95 percent, then rest for one minute. This allows the lactic acid to build up in your
legs during the rest period. You then run 100 meters at 100 percent effort. 7 minutes recovery,
then repeat three times.
5) 4 rounds for time 150/100lb farmer walk in each hand 100' 25 chest to bar 25 ghd situps
6) 50 ghd situps
Monday 6.13.16
1) Front Squat - 1RM
2) Squat Cleans- 10x2
3) Stiff Legged Deadlifts @70% (of 1RM Deadlift) - 3x Max Reps
4) Front Loaded (Barbell) Step Ups - 10RM per leg
5) anderson good mornings - 3 Heavy Sets of 12
6) Chinese Plank - Max Weight, 3x1 Minute

7) 10 x 500 meter row 2 strict mu1 min rest period in between for time
Tuesday 6.14.16
1) Split Jerk @70% - 8x3
2) max band tension push ups we do it in a power rack - 3x10

3) Weighted Pull Ups - 6RM
4) close grip inverted rows max band tension 3x8
5) GHD DB Overhead Sit Ups - 3x15
6) 10 rounds: 20 calories Assault, 10 ghd situps, 2 Rope Climbs
Wednesday 6.15.16
1) 2 position snatch max
2) from the floor and at the knee
3) drop snatch 3x3 at 70%
4) power clean to squat jerk 3x3 at 75%
5) EMOM 20 mins:
3 Power cleans @75% of 1rm
5 strict or deficit HSPUs
Thursday 6.16.16
REST
Friday 6.17.16
1) Box Squat - 10x2
2) Sumo Deadlift on 2" Block Pull Against 25% Chains - 1RM
3) overhead squat 2 sec pause in bottom - 10RM
4) Single Leg KB Deadlifts - 3x10 Per Leg
5) Strict Reverse Hypers - 3x20
Saturday 6.18.16
1) Bench Press - 1RM
2) 2013 games acending chipper - teams WOD (3 person team workout)
**go to games website to see workout, or google 2013 CrossFit games team events.
Sunday 6.19.16
1) 2” deficit clean max
2) snatch pull 3x3 at 75%
3) 3x8 muscle snatch
4) 4x 400 meter sprint repeats 1-1 work to rest ratio
Later in the day, Session 2
5) For time:
10 Overhead squats (155 / 105 lbs)
10 Box jump overs (24” / 20” box)
10 Fat bar thrusters, (135 / 95 lbs)
10 Power cleans (205 / 125 lbs)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans (205 / 125 lbs)
10 Fat bar thrusters, (135 / 95 lbs)
10 Box jump overs (24” / 20” box)
10 Overhead squats (155 / 105 lbs)
Time Cap: 15 minutes
6) 1 mile sled drag
Sunday 6.20.16
REST
Monday 6.21.16
1) Medium/Narrow Stance Low Box Squat - 1RM
2) Sumo Deadlift 8x1
3) Sumo Dimmel Deadlifts @40% - 3x20
4) GHD Strict Sit Ups w/Barbell On Back - 10RM
5) For time:
12 Front Squat 225/155
9 Clean & Jerk 225/155
6 Snatch 225/155
3 overhead squat 225/155
5 min rest
6) 3 rounds:
400 meter run
40 ghd situps
7mu
cash out 50 cal air assault
Tuesday 6.22.16
1) One Arm DB Rows - 4x8 Per Arm
2) Paralette L-Sit Holds - 3x max time
3) “Diane”
4) “Strict JT”
21-15-9:
HSPU strict
Ring Dips
5 min break
5) row get your hear rate to 85% then sprint until it hits 95%of your max then coast until it hits
85% then repeat for 10 min
6) Upright Rows - 3x50
Wednesday 6.23.16
1) block snatch below the knees
2) dip snatch/ high hang snatch 3x3 @ 75%
3) clean 3x3 at 75%
4) 1-10 squat snatch 135-95 for time has to be unbroken or you start your set over
Thursday 6.24.16
REST
Friday 6.25.16
1) Conventional Deadlift from 3" Deficit - 1RM
2) Back squat 1x8
3) 5 sets:
10 strict toe to bar
10 strict around the worlds
10 sec L-sit holds
4) OHS w/Bamboo bar + Hanging KBs - 3x25
Saturday 6.25.16
1) Bench Press - 1RM
2) Behind the Neck Strict Press, Moderate/Wide Grip - 3x8
3) russian dips 3x max reps with weight vest
4) For Time:
3 rounds: 400m run 21 KB swings 40/32kg 12 bar MUs
Rest 3 mins
3 rounds: 400m run 21 KB swings 32/24kg 12 chest to bar
Rest 3 mins
3 rounds: 400m run 21 KB swings 24/16kg 12 pull ups
Sunday 6.26.16
1) clean and jerk max
2) hang snatch below the knees 3x3 at 75%
3) snatch grip high pull up on to toes banded 3x8
4) For time:
12-9-6 reps of:
135-lb. thrusters
Bar muscle-ups
1 legless rope climb after all other reps and rounds completed
5 min rest
5) 5 mile air assault as fast as possible
Monday 6.27.16
1) Back Squat- 1RM
2) Conventional Deadlift 8x1

3) Seated deadlifts every rep stand up- 3x10
Example:
https://www.instagram.com/p/pB9YfqnwsI/?taken-by=lauraphelpssweatt
4) Barbell Side Bends - 1x100 Per Side
5) 3 rounds 1 min rest in between

500 meter row
50 cal air assault
400 meter run
cash out- immediately after last round
100 wall balls
Tuesday 6.28.16
1) Incline DB Press - 3x8
2) 1 set of rope climbs, climb as fast as you can come down but don’t touch the ground, and
3) repeat no stop for max distance legless if you can.
4) wide grip inverted rows max band tension 3x8
5) underhand close grip bent over row 4x8
6) Strict Toes to Bar - 3x10 (Max Time L-Hold on 10th Rep of Each Set)
7) For time: STO use an axle bar if you have one

25 STO 95/65
25 TTB
20 STO 135/95
20 TTB
15 STO 165/115
15 TTB
10 STO 185/135
10 TTB
5 STO 205/145
5 TTB
5 min rest
8) 1-1 work rest ratio

50cal,40 cal,30 cal, 20 cal, 10 cal
Wednesday 6.29.16
1) split snatch max
2) snatch ballance 3x3@ 80%
3) Clean and jerk 3x3 at 75%
4)farmers walk 3x50 try to hit prs
5) For Time:
30 Calorie Row
30 bar facing burpees
30 hang power cleans (135/95)
Thursday 6.30.16
REST
Friday 7.1.16
1) Front Squat @70% - 10x2
2) snatch grip deadlift max
3) overhead squat 1x8
4) Dimmel Deadlift - 8RM
5) Glute Ham Raises max weight - 3x10
6) Front Loaded Barbell Lunges - 3x10 Per Leg
7) 45 Degree Bent Knee Reverse Hypers - 3x20
Saturday 7.2.16
1) Split Jerk - 1RM
2) Close Grip Floor Press Against 50% (of 1RM) chains - 3x Max Reps
3) 100 russian dips for time
4) Bradford Presses with Bamboo Bar + Hanging KBs - 3x30
Sunday 7.3.16
1) power clean max
2) squat snatch 3x3 at 75%
3) 3 position snatch 6x3
(full snatch, below knee snatch and at knee)
4) 3 rounds of max time L-Sits (on parallettes w/ 2x45# bumper plates underneath feet)
5) 6 rounds for time of:
400-meter run
50-ft. yoke carry (450 / 350 lb.)
this was an event in last years games i increased the weight i felt it was way to light at the
games and when a yoke shows up again i am sure it will be heavier i still consider this light
Rest 5 minutes
6) 1/2 mile sled drag
Monday 7.4.16
1) box squat 40-60lb of chain per side max
2) Sumo Deadlift @~50% + ~30% Chain Tension - 8x1"""
3) Strict Reverse Hypers, Heavy - 3x15
4) Barbell Overhead Sit Ups (Floor) - 6RM

5) For time:
40 Deadlifts 225/155
20 bar mu
10 snatch 185/135
5 legless rope Climbs, 15 ft
6) 21-15-9 reps for time of:

Calories, Assault Bike
Hspu
7) 5 Rounds for time of:

15 Wallball 20/14
12 Ground to overhead axle bar 95/65
9 Burpees, lateral over bar
Tuesday 7.5.16
1) Strict Press - 8x3
2) One Arm DB Rows (45 degree pronated) - 3x10 Per Arm
3) 6 Rounds for time:

2 Rope climbs (3 rounds legless, 3 rounds regular rope climbs)
300M Row
50' hand stand walk if you come down you have to start over
4) Bamboo Bar Overhead bradford Press w/Hanging KBs - 3x20

Superset with:
band pull aparts - 3x30
(no bamboo bar use straight bar for 30 rep)
Wednesday 7.6.16
1) full squat snatch max
2) snatch high pull 3x3@ 80%
3) squat clean 3x3 at 75%
4) For time: 1,2,3,4,5,6,7,8,9,10 clean and jerk 155/105 for time has to be unbroken sets to
move on to next
5) 30 min easy ocean swim just work on technique
Thursday 7.7.16
REST
Friday 7.8.16
1) CLOSE GRIP Bench Press - 1RM
2) Wide Grip Bamboo Bar Bench Press w/Hanging KBs - 3x20/ no bamboo bar In bench press
position, 45 lb. Empty Bar Against Max Band Tension - 3x1 Minute, Static Hold (Only descend
with the bar, but never touching the chest and never holding in a lockout position)
3) To raise your vo2max you need to aim to train at an intensity greater than 85% of your VO2
max (92% of your Max heart rate).
30 seconds hard, 30 seconds mediumRow at or slightly faster than your 2k pace for 30
seconds.Then for the 30 seconds medium try to pull 75% of the distance you rowed in the work
phase.So for example say you rowed a hard 150 meters for 30 seconds holding 1:40. You
should aim to row around 112 meters in the medium which is in this example is around 2:14
Repeat until you fade or drop more that 2 seconds below your target 2k power.
5 min rest
4) “Fran”
Saturday 7.9.16
1) clean and squat jerk max
2) 2 positions snatch 3x3 at 75%
3) block snatch high pull 3x8
4) 3 Sets of 4 x 300/100 Meter Compound Sets

Description: Run 4 x 400 meter repeats. Run the first 300 meters at mile pace and the final 100
meters at all out sprint pace. Take no recovery between the 300 meter and 100 meter
components of the compound sets. Recover with 1 minute of passive rest between the 4
compound sets. Repeat that sequence of 4 x 400 meter repeats three times with 5 minutes of
passive rest between each of the 4 x 400 meter sets.
Pace: 300 meters at mile pace and 100 meters at sprint pace.
Recovery: No recovery within each compound set. 1 minute of recovery between each 400
meter repeat. Recover with 5 minutes of passive rest between each 4 x 400 meter set.
you can use a true form if you have one"
1 mile sled drag half fwd half backward
Sunday 7.10.16
1) 30 min easy ocean swim just work on technique
Monday 7.11.16
De-load week
1) “CrossFit Mainsite workout”
Tuesday 7.12.16
1) Swimming, 10x100m 1 minute rest between intervals
Wednesday 7.13.16
1) clean and jerk 10x1 EMOM 75%
2) Overhead squat 10x1 75%
3) 5k row easy pace
Thursday 7.14.16
REST
Friday 7.15.16
1) 6x400m, Every 3 minutes
2) Front squat 3x3 75%
Saturday 7.16.16
1) Squat snatch isabel 135/95
2) stretch and recover for 45 minutes
Sunday 7.17.16
1) easy 10 minute swim
Monday 7.18.16
1) Jog 10 minutes
2) mobility and foam roll 45 minutes

Program Games Training Aug-July UPDATED FILE FIXED

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Program Games Training Aug-July UPDATED FILE FIXED

Uploaded by

Copyright:

Available Formats

This is a training plan that was used by several CrossFit Games Athletes from 2015-2016 and

What YOU get.

Energy systems development

Movement and mobility work

Sports Specific Skill development

Movement is our foundation

2. Clean and Jerk

5. Odd Object Conditioning

2. Midline Accessory Work

5. Mid Line Accessory Work

2. Midline Accessory Work

3. Odd Object Conditioning

2. Midline Accessory Work

2. Clean Jerk, Heavy

2. Lower Body Pull

2016 REGIONAL WODS

5. Midline Accessory Work

5. Midline Accessory Work

2. Clean & Jerk

5. Midline Accessory Work

2. Strength Accessory Work

2. Midline Accessory Work

2. Odd Object Conditioning

3. 100 Rep Benchmark:

5. Midline Accessory Work

2. Clean & Jerk

6. Rowing/Midline Accessory Work

3. Midline Accessory Work

2. Snatch Accessory Work

With a running clock…

2. Snatch Accessory Work

B. 3 Super Sets of:

2. Snatch Accessory Work

2. Snatch Accessory Work

3. Mid Line Conditioning

2. Snatch Accessory Work

*Aim to increase load by 5-8% on last week’s 5 reps at same tempo.

One set of:

One set for max reps of:

Rest until fully recovered and then.

*Compare time to January 8, 2016.

Play with two different techniques: (1) Push Press;

Every 2 minutes, for 6 minutes (3 sets):

Every 2 minutes, for 6 minutes (3 sets):

Every 2 minutes, for 10 minutes (5 sets):

Build to today’s heavy single.

Two sets of:

Two sets of:

One set of:

Post time to comments.

Two rounds for time of:

*If you are unable to perform handstand walks scale to:

Donkey Kicks to Handstand x 50 reps

Rest 3 minutes, and then…

Rest 3 minutes, and then…

Rest 3 minutes, and then…

Rest 3 minutes, and then…REPEAT B1 through B4.

Five sets of:

Five sets of:

2014 Open Scores to Beat

Rest until fully recovered, and then…

Three sets of:

Bottom Balance Complex x 60 seconds