Monday

Weightlifting -15 min

1 Back Squat with tempo(3201) + 2 Regular Back Squat

5 Tall Box Jumps

60 Second Plank Hold ( with weight if possible)

-rest as necessary between sets-

Conditioning

3 RFT

Run 200m

20 Russian KBS 70/53

Row 200m

Tuesday

“Grettel”

10 RFT

3 Clean and Jerks 135/95

3 Burpee Over the Bar

Wednesday

Weightlifting-15 min  

1 Front Squats with tempo (320)+2 Regular Front Squat

10 Quad Fall Outs

rest as necessary between sets

Conditioning

4 RFT

10 Pull Ups/ Toes to Bar*

10 Box Jumps 24"/20"

10 Alterntaing DB Snatches 50/35

*alternate each round

Thursday

For Quality -20 min

5 Bench Press or Floor Press (climbing)

8-10 Low Ring Rows (tempo 2-3 seconds lowering from top)

5-7 Handstand Push Ups (box assisted/negatives/ strict/ kipping)

200ft Farmers Carry (pick weight)

Friday

With a partner

AMRAP 18

Row 500m(250 each)

30 OH Plated Lunge 45/25

30 KB Push Press 35s/25s

Monday

Weightlifting-15 min

2 Back Squat with tempo(3201) + 2 Regular Back Squat

5 Tall Box Jumps

30 Sec Pallof Press Hold/Side

-rest as necessary between sets-

*(320 - denotes 3 sec down, 2 at bottom, stand immediately, 1 Sec at top)

Conditioning

For Time:

1-10

American kettlebell Swings 70/53

10-1

V-Up

Tuesday

Row 10 x 150m (AFAP)

after each row 10 Push Ups

rest 1:1

Wednesday

Weightlifting-15 min  

2 Front Squats with tempo (3201)+2 Regular Front Squat

8 Barbell Good Mornings (pick weight) - slow and steady 

-rest as necessary between sets-

*(3201- denotes 3 sec down, 2 at bottom, stand immediately, 1 sec at top) 

Conditioning

AMRAP 7

21 KB Deadlift 53/35

15 Box Step Ups 24″/20″

9 Russian Twist with Single KB

Thursday - For Quality 

AMRAP 10

5 Press from Split Jerk Stance (climbing)

5-7 Reps of Pulling Gymnastic of Choice 

Run 100m (row 150 or bike 300m)

-rest 2 min-

AMRAP 10

3 Clean Pull or High Pull

3 Power or Squat Clean

5-7 Pushing Gymnastic of Choice

Run 100m (row 150 or Bike 300m)

Friday

With a partner - divide reps however desired 

For Time:

40 STOH (95/65)

40 Bent Over Row (95/65)

Assault Bike Cals 20/15

60 STOH (75/55)

60 Bent Over Row (75/55)

Assault Bike Cals 20/15

80 STOH (55/45)

80 Bent Over Row (55/45)

21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lb. for the front squats and thrusters

Time cap: 15 min.

21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Monday

Weightlifting

15 min

4 Seated Strict Press (climbing)

8-12 standing Landmine twist(pick weight)

30-45 Second Dip Support hold

Rest as needed

Conditioning

4 RFT

20 Air Squats

48 ft Walking Lunge

48ft Inchworm

Tuesday

Weightlifting

Clean and Jerk

3-3-3-3

Does not have to be touch and go

Conditioning

Tabata

Hanging Tuck Hold or L Sit Hold

Wednesday

AMRAP 5

8 Wall Ball Push Press 30/20

Run 100m

-rest 2 min-

AMRAP 5

8 Hang DB Split Cleans 40s/30s (alternate legs every round)

Run 50m

-rest 2 min-

AMRAP 5

8 Athletic Burpee

30 Double Under

8/5 Assault Bike Cals

Thursday

For Quality - 20 min

4-5 Sumo Deadlifts (can increase or stay same across)

10-15 DB Bench or Floor Press

Pick a gymnastic skill to work on

Friday

“21.3”

Rx: 

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50-lb. dumbbell, 24-in. box

Scaled: 

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min.

Monday

Weightlifting 

3 Rounds

10-12 Stiff Legged DL (pick weight)

20 Sec Assault Bike Sprint

20 Banded or Med Ball Curls

-rest 90 seconds-

Conditioning

3 Rounds

2 min AMRAP

6 Hang Power Cleans 105/75

4 Athletic Burpee Over Bar

rest 1 min - pick up where you left off

Tuesday

Weightlifting 

3 Rounds

5-7 Floor Press (heavy across)

Row 175m/125m AFAP

30 Second Max rep banded Pull Aparts

rest 90 seconds

Conditioning

3 RFT

12 Box Jump Overs

8 STOH 135/95

6 Back Squat 135/95

Wednesday

AMRAP 14

Shuttle Run 200ft

8 HR Push Ups  

6 Single Arm KB SDHP 53/35*

*switch Arms every round

18 Sit Ups

Thursday

For Quality- AMRAP 20

3-5 Split Snatch (from ground or hang)

Gymnastic Skill Work of choice

Pulling

Pushing

Muscle Ups

HSPU/ HS Walks

Friday

“21.2”

Who knows….at least its not wall walks again….. I hope. 

Rx 

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min

Scaled:

For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min.

Foundations: 

For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

Monday

Weightlifting

3 Rounds- try to complete as fast as possible

9 Power Clean @50%

6 Squat Cleans @60%

3 Clean and Jerks @70%

rest 2-3 min after each round

Conditioning

3 RFT

Row 250m

12 KB Deadlift 70/53

9 Box Step UP with same KB(1)

Tuesday

Weightlifting 

3 Rounds

10 Strict Press

8 Bent Over Rows/ Arms

1 min Bar Hang (try to do in as few sets as possible)

-rest 90 seconds-

*increase weight each round

Conditioning

For Time:

Row 1000m

Run 1000m or Bike 3000m

Wednesday

AMRAP 15

3 Devils Press 35s/20s

3 Pull Ups

6 Air Squats

6 Push Ups

9 Toes to Bar

9 DB Push Press 35s/20s

12 DB Lunges 35s/20s

12 Sit Ups

Thursday

For Quality

AMRAP 20

3-5 Split Jerk or Push Jerk

10 Quad Fall Outs

10 Bicep Curls

10 French Press

Friday

“Open 21.1” ?????

whatever Dave wants I guess…..

Monday

AMRAP 7

10 Hang Power Clean 95/65

30 Double Unders or 60 Single Unders

Accessory

A. Seated DB Arnold  Press 4 x12

B. 40 Hand Release Push Ups

C. Accumulate 2-3 min plank hold

Tuesday

4 intervals Each for Time:

Row 500m/400m

32 DB Farmers Carry Lunges 50s/35s

16 Knees to Elbow / Hanging Knee Raise

8 Deadlift at 60% of 1RM

-rest 3 min after each interval-

Wednesday

Weightlifting

4 Rounds

3-5 Back Squat (pause at bottom 3 seconds)

8-10 Quad Fall Outs

20-30 Banded Hamstring Curls

rest 90 seconds

Conditioning

AMRAP 5

20 Straight leg Sit Ups

15 Russian Twist(pick weight)

10 Inchworm

Thursday

For quality-AMRAP 20

3-5 reps of Pick either Snatch or Clean

Pick a weight to work on the movement- not a heavy day!

3-5 Strict Pull Ups or chin ups/ Toes to Bar / Kipping Practice

3-5 Muscle Ups (bar or ring)

3-5 HSPU / HS Walk/ HS Holds

Friday

“Partner Andi”

For Time:

100 Hang Power Snatches 65/45 pounds

100 Push Presses, 65/45 pounds

100 Sumo Deadlift High Pulls, 65/45 pounds

100 Front Squats, 65/45 pounds

Workouts of the Week

Monday

Weightlifting

4 Rounds

5 Bench or Floor Press (climbing)

5 Strict Pull Ups / Strict Muscle Ups

20 Banded Pull Aparts

rest 90 seconds

Conditioning

For Time:

21-15-9

Box Jumps 24/20

Deadlift 155/105

Tuesday

Weightlifting

OTM 5

1 Power Snatch + 1 OHS

OTM 5

1 Snatch

rest 2 min

OTM 5

1 Power Clean + 1 Front Squat

OTM 5

1 Clean

Climb across - if not building increase reps and work on movement

Wednesday

AMRAP 20

Row 250/200m

14 DB Push Press 50/35

30 Double / 60 Single Unders

7 Burpees

Thursday

For Quality

AMRAP 20

3 Back Squat( 5 second descent, stand immeadiately)

*climb across sets

10 Bent Over Landmine Rows/ Side

*Pick a handstand skill to work on ( can rotate between options) 

Handstand walk 30ft 

Handstand hold 30 seconds 

Wall Walk 

Friday - With a Partner 

From 0:00 to 5:00

AMRAP  

*30 Hang Muscle Snatch at 65/45 or 30 Hang Muscle Clean at 75/55

30 SDHP(depends on movement above- same bar)

*Pick one for entire workout

From 5:00-10:00

As many cals as possible on Assault Bike

From 10:00 to 5:00

AMRAP 

30 Air Squats

30 Sit ups