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