Week 4 Day 5

Weighted Dips
10-10-10-10

14min Clock
21-15-9
Thruster 95/65
OTB Burpee
Row - cal

- time remaining find 1RM clean and jerk

Week 4 Day 1

Bar MU
4 x ME - rest 3min between

FT
12-10-8-6-4-2-4-6-8-10-12
DB Snatch 50/35
- in between each round, one round of Cindy
5 Pull up
10 Push up
15 Air Squat

Week 3 Day 3

4 attempts at max wattage in 20sec on the Ski Erg
-rest 3min between

20min AMRAP - Partner
20 DB Hang Power Clean and jerk 50/35
20 Cal Row
20 DB Box step over 24/20in 50/35

Week 3 Day 1

5 x
3 Strict Pull up + 3 Bar MU
-rest 2min between

9RFT
3 Front Squat *
7 T2B
9 Lateral OTB Burpee

R1-3 135/95
R4-6 155/105
R7-9 165/115

Week Day 5

Front Squat
3-3-3-3-3

FT
20-40-60-80-100
Double Unders
Deadlift (divide by 10) 225/135

Week 2 Day 3

4 attempts at max RPM on bike - rest 2min between each attempt

Bench Press
15-12-9-6-3

RDL
5-5-5-5

10-8-6-4-2
Push up
- in between rounds 240ft sand bag bear hug walk

Week 2 Day 1

5 x
3 Strict Pull up + 1 Bar MU
-rest 3min between

10RFT
5 Clean and Jerk 185/125
3 Burpee Box jump overs
1 Rope climb - from a seated position

Week 1

Strict Pull up w/5sec descent

5 x 5  

Zachary Tellier

10 Burpees

10 Burpees
25 Push up

10 Burpees
25 Push up
50 Lunges

10 Burpees
25 Push up
50 Lunges
100 Sit ups

10 Burpee
25 Push Up
50 Lunges
100 Sit up
150 Air Squat

Before each set of burpees do 1 shuttle. Half way down, half way back, all the way down, all the way back. Length of rig.

SOG Test 3

3 Min max effort
Squat Cleans 135/95

10 RFT
8 Alternating Dumbbell Snatch 50/35
10 Single Dumbbell Box Step-ups 24/20
120′ Single Dumbbell Farmers Carry*

SOG Test 2

2000m Row for time

Front Squat

15-12-9-6-3

8min AMRAP

2-4-6-8…

Push Up

Sit up

Lunge

SOG - Test

Bar MU
2min AMRAP


Burpee Box Jump 30/24
12-11-10....1

C2B Pull up
1-2-3-4......12

Reload

Strict Chin Up
3 x 5 

18min AMRAP
150 DU
25/20 Row Cal
150 DU
20/14 RIde Cal
150 DU
400m run

Reload

Strict Pull up
3 x  short of ME

6RFT
8 Back Rack Lunge 135/95
8 Bar Facing Burpee
-rest 1min

Re-Test Guard

Power Clean + Split Jerk
-find 1RM

16min AMRAP

6 DB Snatch 50/35

4 T2B

2 OTD Burpee

Week 9 Day 5

Front Squat /3 sec pause in bottom
3-3-3-3-3

5RFT
14 Wall ball 20/14
7 Power Snatch 135/95
-rest 1:30min between

Goal sub 13min
16min time cap

Week 9 Day 1

2 Power Clean + 2 Push Press 
- work up to 1RM 

7RFT
20 KB Swing 53/35
12/9 Cal Ride
4 Laps Single Arm Farmers Carry 53/35 *

Week 8 Day 5

Front Squat 

10-8-6-4-2

7 Rounds
Min 1  Bike @ 65/60 RPM
Min 2  Burpees
Min 3  Row  - @ 1:50/2:05 500m pace
Min 4  Sit Ups

- the goal is to stay moving the whole time, the pace should be steady and consistent. Do whatever pace you need to do without stopping.

Week 8 Day 3

Snatch pull + Snatch

Work up to a heavy single

Work up to a heavy triple Thruster

10min AMRAP

1000m row

50 Thruster 75/55

Week 8 Day 1

From the rack - work up to a 1RM

3 Front Squat + 2 Split Jerk

FT

3-6-9-12

Pull up

Squat Clean 135/95

-right into

12-9-6-3

Bar MU

Squat Clean 185/125

Week 7 Day 3

3 Power Clean + 3 Push Press
- work up to 1RM

3 rounds
20/15 Cal Ride
10 Pistol
25/20 Cal Row
10 Ring Dip