24 min, every 2 minute (12 rounds::

1. 250 m row
2. Rest

120 min
WU for 10 min

1.Skill
Bar MU follow along session #1
Bar muscle up practice
5 x 1

2.Conditioning - rowing

A1. Individual specific mobility work

A2. 4 rounds: 1min on / 1min off
First 2 rounds – low rate (<24spm), gradually increase power
Second 2 rounds – medium rate (24-28spm)

B. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min piece at

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest
Avg. cal/hour: 828
Avg. 500m: 2.11.5
Avg. HR: 147, 152, 150, 156, 163

3.Cool down
5 min AB
Thoracic flow

120 min
WU for 10 min
Skill: MU practice for 30 min
RMU 5 x 1 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Clean and jerk – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range. Aim is not necessarily to hit a new 1RM, just a heavy, technically sound lift.
55 60 60 62.5 (65)

2.Strength

A. Rotate through (1 set of each movement for 3 rounds, plus an extra round of press and chin up)
A. Back squat, rest 2 – 4 minutes before A2
1 x 7 @ 75-80% / 67.5
1 x 5 @ 80-85% / 72.5
1 x 3 @ 82.5-87.5% / 77.5

A2. Strict press – 4 x 2 @ AHAFA, rest 2 minutes before A3
33 33 34 34

A3. Weighted strict chin up – 4 x 2 @ AHAFA (add load each set), rest 2 minutes before A1

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

45 min

TTP active recovery - Single arm KB complex

1.Diaphragm awareness / release drill (5 to 10 reps)
Thoracic flow

2.Main recovery work - for 30 min

For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 Turkish get up
4 Windmill
6 Overhead reverse lunge
8 Clean and Press
10 Front squat
12 Russian KB swings
50m Rack Walk > 2 x 12 kg KB
200m jog > 10 cal AB

Done at 8 kg KB

2 rounds + 2 + 4 + 6 ORL

131/149

TTP Engine 16.2.2017 deload week

1.Warm up & preparation for 16.4.

2.SPP (Conditioning)

CFG OPEN 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts @ 102/70kg (225/155lbs)
55 wall-balls @ 9/6kg (20/14lbs), 10/9′ target
55 calorie row
55 handstand push-ups

Result: 172 reps = 7 HSPU
Tie brake 11.13
182/190

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

120 min
WU for 15 min
Skill: HSW practice for 15 min

1.Rowing test - 1 min for max cal not done

2.Weightlifting
A. Suggested snatch warm up

A. Snatch – 20 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

3.Strength

A. Deadlift, rest 3 – 5 minutes between sets > Back squat
1 x 8 @ 70-77.5% 65
1 x 6 @ 75-82.5% 70
1 x 4 @ 77.5-85% 75
1 x 6 @ AHAFA (Go heavier than you did at WK1 of this cycle) 70

B. Push press – Build to a heavy triple (3) for the day, rest 2 – 3 minutes between sets
35 40 45 50 2x52.5

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

135 min

1.SPP (Conditioning)

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the flow and mobility video library
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)

The workout is designed so that it is possible you won’t make it to last AMRAP at all. This is ok.

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)

THEN

6 rounds of
8 power snatches @ 35/25kg (75/55lbs)
8 box jump overs @ 24/20”
8 toes to bars

THEN in the remaining time, AMRAP
8 thrusters @ 35/25kg (75/55lbs)
8 pull ups
8 bar facing burpees

Result: 2 rounds + 8 power snatch @ 2. piece
182/190

2.Strength

A. Alternate (1 set of each for 5 rounds)
A1. Back squat – 5 x 5 @ 80 – 82%, rest 90 seconds before A2
A2. Wide grip strict pull up – 5 x 3f / 2f / 1f / 1f / f, rest 2 – 3 minutes before A1
8 8 7 6 6

B. Alternate
B1. Strict press – 3 x (5 – 7) @ 79-82%, rest 1 minute before B2
7x27 7x28 7x28
B2. Reverse back rack lunge – 3 x 14 (7/side) @ AHAFA (as heavy as form allows), rest 2 – 3m before B1
3x14x40

3.Cool down
A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth
B. Movement flow of your choice from the flow and mobility video library

75 min
WU for 15 min

1.Weightlifting / not done

2.Strength

A. Alternate (1 set of each for 4 rounds)
A1. Front squat (aim for the highest % that you can do with good form), rest 1 minute before A2
1 x 5 @ 78-80% 60
1 x 4 @ 80-82% 62.5
1 x 3 @ 82-84% 65
1 x 5 @ AHAFA 65
A2. Weighted dip @ AHAFA, rest 2-3 minutes before A1
1 x 8 / 5 kg
1 x 6 / 7.5 kg
1 x 4 / 7.5 kg
1 x 8 / 7x5 kg

B. Deadlift (aim for the highest % that you can do with good form), rest 3 minutes between sets
1 x 8 @ 73-75%
1 x 6 @ 77-79%
1 x 4 @ 81-83%
1 x 8 @ AHAFA

C. Alternate (1 set of each for 4 rounds)
C1. Turkish get-up – 4 x 3/side @ AHAFA, no rest – move straight to C2
2x3/ side @ 8 kg

3.Cool down
A. Bike for 5 minutes at very easy pace

Pre-WOD:
-Work up to a heavy set of 3 front squats
(3 second pause at the bottom of squat)

WOD - For Time
-3-6-9-12-15 Power Snatches (#95/65)
-6-12-18-24-30 Wall Ball Shots (#20/14)

4x go every 4mim
A.) 850 row
B.) 800m rub
C.) 45cal assault
=48min