Monday 10.15.18

Back Squat-
8 @ 40%
6 @ 50%
4 @ 60%
2 @ 70%


6 @ 75%
1 @ 95%
6 @ 78%
1 @ 98%
6 @ 80%
1 @ 102%
Rest 2 minutes between sets.

Friday 10.12.18

1 Mile Run
40/60 Calorie Bike
Into 5 Rounds:
12 Deadlifts 95/135
9 Hang Power Cleans
6 Push Jerks

This workout flows with the run, to the bike, to a full Hero workout, “DT” (5 rounds of barbell work).

This is a longer grind, where we will reach deeper into movements before transitioning to the next, which we commonly will see in our training. Spending 6-10 minutes inside each station allows us to assess, and build our stamina for duration.

Thursday 10.11.18

2,000 Meter Row
150 Double-Unders
10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Our 2K row is our pacer. What is more important than a fast 2K row time is a smooth and effective transition to the DU rope, where the seconds we gained on the row can quickly be lost in a single trip.

Wednesday 10.10.18

5 Rounds:
1:00 Wallballs
1:00 Alternating Dumbbell Snatches (35/50)
1:00 Cal Bike
1:00 Rest

Sustainable sets on the wall balls and dumbbell snatches is the first place to put our minds in this workout. Recognizing that it is a 5-round workout, we want to ensure that we start with a controlled effort in the first round. This is a workout where it’s easy to bite off too much early in the workout, reducing our repetitions in later rounds significantly.

Tuesday 10.9.18

Two Rounds:
400 Meter Run
15 Power Cleans (105/155)
200 Meter Sandbag Run
15 Burpee Box Jumps

Stimulus wise, we are looking for a power clean weight that we could cycle for at least 7+ repetitions unbroken, when fresh. Heavy and challenging, but well-within our capabilities to hold steady-paced singles.

Monday 10.8.18

Back Squat-
8 @ 40%
6 @ 60%
4 @ 80%
2 @ 80%
1 @ 85%


EMOTM for 10 minutes:
1 @ 93%

Russian Kettlebell Swings + Max Band(20/32KG) – 3×20

Friday 10.5.18

1 Mile Run, directly into:

10 Rounds-
5 Thrusters (55/75)
5 Pull-Ups

After a single mile run, complete 10 rounds of the 5/5 couplet (Thruster, Pull-Up).

Time wise, we are looking at spending similar ranges on both parts – run and indoor work. Pacing wise, we want to place our effort however more on the rounds than the run.

Allow the first couple rounds to be a “settle in pace”. It can be easy to jump into the couplet too aggressively, where we have a backlash in the later rounds. Take an extra breath between transitions as needed to settle in – imagine our first round being our slowest. Because from there, our aim is to steadily become faster, and faster, sprinting the final round at the end.

Thursday 10.4.18

AMRAP in 14 minutes:
1 Power Snatch 80/115
2 Overhead Squats
3 Power Clean and Jerks
40 Double-Unders

A balance between a moderately heavy barbell and the jump rope.

Wednesday 10.3.18

Push Press-
Build steadily to a 10 Rep Heavy
Not an all time max, but a heavy for the day.

Ascending Ladder for 12 minutes:
2 Push Presses (80/115)
2 Toes to Bar
2 Burpees over Bar
4 Push Presses
4 Toes to Bar
4 Burpees over Bar
6 Push Presses
6 Toes to Bar
6 Burpees over Bar

Stimulus wise, we are looking for a push press loading that is on the moderate side, that allows for 20+ repetitions unbroken when completely fresh. Aim here is to be able to continue to push the pace on this movement throughout the 12 minutes, versus needing breaks due to the inability to cycle the barbell. Let’s make this a metabolic piece, versus a strength oriented piece.

Tuesday 10.2.18

Kettlebell Swings (16/24kg)
Bike Calories

Rest 5 minutes…

Row Calories

Stimulus wise, we are looking for light and manageable loads. On both weighted movements, the kettlebell swing and the deadlift, we are looking for loads that we are very confident we could complete for 30 repetitions unbroken, when completely fresh. Inside the workout, we may use a single break per set, but we don’t need to break any more than that.