A. Warm Up

6 minutes continuous airdyne/rowing/running

Every 90 seconds (4 sets) Sprint for 10 seconds



Banded Supine Hamstring Floss 90-120sec/side

B. Strength

Segmented Snatch Grip Deadlift (3 pauses)

3 sets of 5 reps @ 3131 Tempo

*moderate load


Segmented Snatch Pull (only 1 pause just below knee)

3 sets of 4 reps

*reset at the bottom each rep, start light, focus on mechanics

C. Conditioning


Russian Kettlebell Swings 53/35

Push Ups

*coaches challenge 70/53 KB & Ring Push Ups



For those tracking the points for the challenge please update the white board with your point totals. You can still sign up for the challenge, the long sleeve is also available to purchase if anyone is interested please ask.

A. Warm Up

EMOM for 12 minutes

1st – 50-75 Single Unders

2nd – 6 Half Kneeling Pallof Press/side

3rd – 15m SA Bottoms Up KB Overhead Carry/arm

B. Strength

3 sets of

6-8 Dumbbell Bench Press 2121 Tempo

*note the wrists are neutral (semi supinated grip)

**incline for coaches challenge

4-6 Wide Grip Strict Pull Up 3131 Tempo

C. Conditioning

3 rounds for time

1 mile airdyne

8 Strict Toes to Bar

16 Alternating KB Push Press 35/26

8 Strict Toes to Rings

-no rest between rounds-

*coaches challenge KB 53/35

**scale strict movements to kipping


A. Warm Up

4 sets

15/12 cal airdyne increase pace each round

10 Alternating Single Leg RDL/leg

10 Cossack Squats/leg

B. Strength

Cyclist Front Squat

3 sets of 5 reps @ 51X1 Tempo

C. Conditioning

3 sets for total meters rowed

1 minute Row Damper at 10 (Grind effort)

40m Heavy Front Rack Carry (unbroken)

1 minute Row Damper at 1 (High Turnover)

30 seconds Prisoner Tall Kneeling To Standing

-rest 90 seconds-