135 min

Skill: BMU practice for 35 min
10 BMU
Skill: HSW practice for 15 min

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 1 minute before A2.
Last set 7 reps
A2. Legless rope climb – not done

3.Conditioning
A. “The Midwestern” intervals
Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
20 x 30 seconds work @ RPE 5 → 9 (see notes) : 30 seconds recovery @ RPE 1 (see notes for RPE)
Done based on HR, 150-175 bpm

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

140 min

Skill: ring MU practice for 40 min
10 MU

1.Weightlifting
B. Clean and jerk – (12 to 15) x (2+1) @ 65+%, go every 75 – 90 seconds. This is 2 cleans THEN 1 jerk (split).
45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 57,5 60

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 3+ reps @ 85-90%, rest 2 minutes before A2.
Last set 7 reps
A2. Strict press – 3+ reps @ 85-90%, rest 2 minutes before A1.
3*3*32 8*32 kg

3.SPP (Conditioning)
A. 8 Minute AMRAP
6 Power cleans @ 60/40kg (135/95lbs) > 35 kg
12 Front rack walking lunges @ @ 60/40kg (135/95lbs) > 35 kg
18 Push ups > 8 HSPU abmat
Result: 3 rounds + 3 HSPU

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

80 min

1.Strength
A. Deadlift – 4 x 4 @ 80-85%, rest 4-5 minutes between sets.

B. Alternate sets of B1 and B2 for 4 rounds
B1. Push press – 3+ reps @ 82.5-87.5%, rest 1 minute before B2.
45 47,5 47,5 6*47,5
B2. Single arm DB row – 10 reps/side @ AHAFA, rest 2-3 minutes before B1
14 18 18 18 kg

Additional:
C1. Single arm DB press
4*10/s*8 kg
C2. Side lateral raise
4*10*2.5 kg
C3. Hamstring machine
3*12*10 kg

D1. Bicep curls
8/s*10 kg 12*10 kg 2*12*12.5 kg

120 min

1.Strength
A. Deadlift – 4 x 5 @ 75-80%, rest 4 – 5 minutes between sets

B. Alternate sets of B1 and B2 for 4 rounds
B1. Push press – 4+ reps @ 80-85%, rest 1 minute before B2
45 45 45 9*45 kg
B2. Single arm DB row – 8+ reps / side @ AHAFA, rest 2 – 3 minutes before B1
35 35 35 12*35 lbs

2.SPP (Skill)
A. 42 Minute EMOM, rotating minutes
(1) – 10 to 12 Deadlifts @ 35-50% 1 RM / 7*10*45 kg
(2) – 5 to 15 Pull ups / C2B 4*6 3*7 reps
(3) – 10 to 20 Wall balls / 10 lbs 7*12 reps
(4) – 5 to 15 Toes to bars / 7*8 reps
(5) – 30 to 60 Double-unders / 30 reps
(6) – 5 to 15 Ring dips / 7*5 reps
164/176

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow

Morning: 90 min

1.Skill
A. TTP handstand walk follow along session

2.Weightlifting
A. Split jerk – build to a heavy triple (3) for the day, in a 20-minute window > technical lifts, light weight

Evening: 90 min

1.Skill
A. Ring muscle up practice for 50 min
Progressions

2.Aerobic work
A. Easy AB for 30 min
162 cal, 132/143

120 min

Skill: BMU practice for 25 min
11 BMU
Skill: HSW practice for 15 min

1.Weightlifting
A. Snatch – build to a heavy triple (3) for the day, in a 20-minute window
40 45 47.5 47.5
B. Snatch – PRO drill
(For 8 minutes, 1 snatch @ 60%1RM, go every 20s, if you miss, you must rest 40 s before you can go again.). Your goal is to get to as close to 24 total reps as possible within the time limit.
Result: 20 total reps @ 35 kg

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 6+ reps @ 75-80%, rest 1 minute before A2.
Last set 10 reps
A2. Legless rope climb – 1 to 3 reps, rest 2 minutes before A1.
1, 3/4, 3/4 LL rope climb, only 3 sets

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

120 min

Skill: MU practice for 20 min

1.SPP (Skill)
A. Ring muscle up – 30 repetitions for time
Time cap. 10 minutes
Note. Record your set breakdown (e.g. 8+7+5+5+5)
Result: 11 MU, singles

B. GHD sit-ups – 50 repetitions for time
Time cap. 3 minutes
Result: 2.01
Sets: 20+20+10

B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time
Time cap. 5 minutes
Result: 0 reps

2.SPP (Conditioning)
Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice
Repeat part A after the movement flow
C. Prep all of the movements in the main conditioning piece of the day
D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double-unders
10 Wall balls @ 9/6kg (20/14lbs)
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees
Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)
3 Rounds of
30/24 Calorie row
60 Double-unders
30 Wall balls @ 9/6kg (20/14lbs)
Rounds: 4.35 + 4.35 + 4.45 = 13.55

THEN
6 Rounds of
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
Rounds: 2.00 + 2.00 + 1.55 + 0.10

THEN in the remaining time, AMRAP
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees

Result: 3 rounds + 2 power snatch = 74 reps @ second part
185/193

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

90 min

1.Strength
A. Back rack reverse lunge – 3 x 10/side @ AHAFA, rest 2 – 3 minutes between sets
50 55 55 kg

B. Alternate between B1 and B2 for 4 rounds
B1. Strict press – first 3 rounds x 6 reps @ 80-84%, 4th round is AMAP
@ 80-84%, rest 1 minute before B2 / last set 11 reps
B2. Barbell bent over row – 10-8-6-6 @ AHAFA, rest 2 – 3 minutes before B1
40 42,5 45 47,5 kg

C. Rotate through C1, C2 and C3 for 3 rounds
C1. Single leg DL – 10 reps @ AHAFA (as heavy as form allows), rest 30 seconds before C2
20 20 20 kg
C2. Strict toes to bar – as many reps as possible (AMAP), rest 1 minute before C3.
13 12 13
C3. DB incline bench press – 12 reps @ AHAFA, rest 90 seconds before C1
20 25 25 lbs

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow

135 min

1.Weightlifting
A. Split jerk w/ 2 sec pause in catch – 15 x 1 @ 65+%, go every minute.

B. Power snatch + overhead squat – 15 x (1+1) @ 65+%, go every 60 – 75 seconds.
35 35 37,5 / 37,5 40 40 / 40 42,5 42,5 / 45 45 - / 45 45 47,5

2.Skill
Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library > ring muscle up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

135 min

Skill: BMU practice for 15 min

3.SPP (Skill)
A. 18 minute EMOM, alternating (1 movement each minute)
(1) – (Squat) snatch TnG @ 40 – 60%1RM (moderate load), 5 reps
25-30 kg
(2) – Ring OR bar muscle up, 3 to 8 reps / BMU 5*2 4
(3) – Double-unders, 30 to 60 reps / 30

1.Weightlifting
A. Snatch – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
40 45 47,5 50
B. Snatch – 10 x 1 @ 85-90% of A, go every 45 – 60 seconds.
42,5 - 45 kg

2.Strength
16 minute EMOM
(1) – Back squat, 2 reps @ 81-85%
(2) – Back squat, 2 reps @ 81-85% (on the last (8th) set, perform as many repetitions as possible) / last set 6 reps
(3) – Strict chin up, AMAP / 13 8 6 5
(4) – REST

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow