Day Hybrid Strength Hybrid Metcon Notes

For Time:
50 Walking DB Lunges (50/35 x 2) Choose either front rack or DBs
400m Run to your sides. Option to modify to 1 or
40 Wall Balls (20/14) body weight only
Monday Movement Review 400m Run
30 Headcutters (70/53) Headcutter weight should be heavy enough
400m Run that you need to break 2-3 times
20 Push Ups
400m Run
10 Devils Press (50/35 x 2)
For Time: (50/35 x 2)
800-600-400m
Ski or Row
Tuesday Deadlift: 150-100-50ft Practice both walk back method and
5 x 5 Building Sled Pull AHAP arms only on sled pull
20-15-10
DB Box Step Over
*200m Farmer Carry after each round
:30 on/:30 off x 6
Sled Push Each :30 sec effort should be a sprint effort
Cal Bike
Wednesday Push Press: Build to a heavy set of 8 DB Push Press Choose weight on DB Push press that you
Cal Ski don't need to set down
Wall Balls
*Stay at your station for all 6 rounds before rotating
 Run Intervals:
*Treat each as a 90% effort at a pace
Thursday Run Intervals 4 x 800m Run that can be maintained throughout
2 Minutes rest after each
For Time:
21-18-15-12-9 Choose a challenging weight on Headcutters
Friday Movement Review Headcutter (70/53) Should need to break up set of 21 at least once
Burpee Broad Jump
400m Run after each round
Day Hybrid Strength Hybrid Metcon
For Time:
50-40-30
Monday Front Squat: Wall Balls (20/14)
5 x 5 Building Walking Lunge (weighted any way)
*400m Run after each round
4 RFT:
Deadlift: 500m Row
Tuesday 3 x 8 Building 15 Deadlift (225/155)
12 Box Jumps
100m Farmer Carry (70/53)
Every 5:00 x 4
Back Squat: 10 DB Thrusters (50/35 x 2)
Wednesday 8-7-6-5-4 10 Burpees
Building 400m Run
Rest in time remaining
4 Rounds: Building
Bench Press x 10
Barbell Row x 12
Thursday Accessory Work Push Ups x 10-20
Strict Pull Ups x Max

(Sub Inverted Bar Row or Ring Row for Pull Ups)

4 RFT: (70/53 x 2)
100ft Sled Push
800m Run
Friday Movement Review 10 KB Deadlift
100m Farmer Carry
10 KB Deadlift
100m Farmer Carry
 Notes

Add weight any way for walking lunges,

including the option of body weight only

Deadlift weight should be heavy enough

that you break 1x

Treat each round as a 90% effort

Increase weight as needed each round

Each set should be unbroken

w for Pull Ups)

Sled Push should be AHAP

KB Deadlift weight should be HEAVY and
same weight as Farmer Carry
Day Hybrid Strength Hybrid Metcon Notes
20 Min AMRAP:
Deadlift: 5-10-15-20-25-etc Go heavy enough where you need
Monday 3 x 8 Building KB Deadlift (70/53 x 2) to start breaking KB Deadlifts around
10-20-30-40-50-etc the set of 15 or 20
Wall Balls (20/14)
12 Min AMRAP:
12 KBS (70/53)
12 Box Jump Overs
12 Cal Ski
Tuesday Strict Press: -Rest until 15:00- Everyone gets 3 min rest after
5-4-3-2-1 Building 400m Run the 12 min AMRAP.
15 DB Thrusters Second part is for time, score is
(50/35 x 2) total time including AMRAP and rest
30 Burpee Broad Jumps
15 DB Thrusters
400m Run
EMOM x 6:
50ft Sled Push You will not have much rest
15 DB Push Press (50/35 x 2) during this EMOM.
Wednesday Movement Review 50ft Burpee Broad Jump You should only have enough time
12/10 Cal Ski to transistion to the next movement
20 Wall Balls with a few extra breaths
12/10 Cal Bike
Back Squat:
12-10-8-6-4 Building For quality, not for time
Super Set with 10 Cal Bike after each
4x: Add weight each round as desired
Thursday Accessory Work 14 DB Box Step Up
14 Front Rack Lunges Add an extra warm up round without
2x: weight if needed
20 DB Bench
20 Push Ups
“MOOSE”
 1000m Ski/Row Buy In
KB Lunges can be held any way
4 Rounds: Use KBs that are challenging enough
Friday Movement Review 150ft KB Lunge that you need to break every 50ft
25 Wall Balls
400m Run

100/75 Cal Bike Cash Out

ere you need
Deadlifts around

MRAP and rest

enough time
next movement

p round without
lenging enough
Day Hybrid Strength Hybrid Metcon
3 RFT:
30-25-20
Headcutter (53/35)
Monday Split Squat: KBS (53/35)
4 x 12 Each Building Goblet Lunge (53/35)
Cal Ski
*200m Farmer Carry (70/53 x 2)
5 RFT:
Front Squat: 15 DB Front Squats (50/35 x 2)
Tuesday 4 x 8 Building 15 Box Jump Over
50ft Sled Push AHAP
200m Run
6 Min AMRAP: DB Weight (50/35 x 2)
15/10 Cal Bike
10 Burpees
-2 Mins Rest-
6 Min AMRAP:
Wednesday Push Press: 6 Devils Press
5 x 3 Building 6 DB Thrusters
-2 Mins Rest-
6 Min AMRAP:
10 Push Ups
15 Wall Balls
4x
5 x Front Squat
5 x Back Squat
2 mins rest
Thursday Accessory Work No rest between FS/BS. Same weight for both.
4x
10 x Bench Press
100ft Alms only sled pull
90 sec rest between rounds
“Nifty Fifty”
 50 DB Lunge
50 DB Box Step Ups
-50 Cals-
50 Alt DB Snatch
Friday Movement Review 50 DB Push Press
-50 Cals-
50 Wall Balls
50 KBS
-50 Cals-
50 KB SDLHP
50 Goblet Squats
Notes

Make sure Farmer Carry weight is

heavier than KB weight used for
other movements

DB Front Squats should be done

unbroken

Each AMRAP should be treated as

as sprint effort. Focus on minimal rest.
The 2nd AMRAP will be more slow
moving but steady pace should
be the goal

For qualifty, not for time

Add weight as desired throughout
Break up each movement couplet any way,
but finish both movements before moving
to the cardio portion.
choose ski/bike/row
Day Hybrid Strength Hybrid Metcon
“Teddy”
Front Squat: 30-25-20-15
Monday 4 x 6 Building Dual KB Front Squat
100ft Burpee Broad Jump
400m Run after each round
Every 4:00 x 6
Tuesday 10 Min easy jog warm up and cool down 400m Run
Rest in time remaining
For Time:
800m Run
500m Ski
800m Run
Wednesday Movement Review 100ft Sled Push
800m Run
200ft Walking Lunge (weighted)
800m Run
50 Wall Balls
For Quality
21-15-9-15-21
Bench Press
Cal Row
Thursday Accessory Work
4x
50ft Sled Pull into
200m Ski Sprint
90 Sec Rest
In Teams of 2:
For Time:
Friday Movement Review 80 Headcutters
100 Goblet Lunge
150 KBS
200 Cal Ski
Notes

FS Reps descend each round, but

BBJ Reps and the run stay the same
throughout

Race effort, stay consistent

Take splits if desired

Focus on race pace effort on run

Time splits and stay consistent

Add weight any way for lunges

Adjust weight as needed on

bench press in order to go unbroken
on each set

Sled pull should be arms only

Partition reps any way and divide

work any way