Warm up

Row 1000 m

Then tabata assault bike. 

Tabata ab mat sit up

15 minutes of mobility.

A) bar facing Linda(30:00 cap)

Linda as usual but with bar facing burpees of the rep count you are on before every movement. So you’ll actually end up doing 3x as many burpees as you do any of the other 3 movements. 

Also I get questions like, “I can do this weight but it’s going to take me forever. What should I do?” Um I don’t know… Take forever! Or just go faster…. Stop being a pansy and figure out how to get it done.


B) 3 btk hang snatches emom for 10 minutes. Weight should be the same cross all 10 m…

Read More


Active recovery day

3 min assault bike legs only 18/16 mph

2 min seal stretch

3 min assault bike legs only

2 min right hip mobility (banded low couch)

3 min row 950/750 cal hr

2 min left hip mobility 

3 min row 950/750

2 min seal stretch

10 ATYT on crossover symmetry 

2 min thoracic mobility (lay over a med ball pressing hips and shoulders to the floor.)


Warm up:

60 cal row+3 rounds of strict Cindy 

Mobility:15 min

A) 10 rounds

1 thruster 225/155

1 leg less rope climb 

B) Complete as many rounds as possible in 20 minutes of:

10 burpee pullovers 

30 squats

60 seconds of freestanding handstand hold

C) class if you want.

D) accessory work

20 reverse hypers+15 ghd x 3 rounds… Nft. Take rest between movements to ensure you are working larger muscle groups and not the stabilizers/secondary movers. 


Warm up

10 min AMRAP

100m fast paced run+100m slow paced run

A) alt w partner

21-15-9 x 3 each

(1 person does whole thing. Then the partner. Repeat two more times)

Power snatch 95/65

50 dubs
B) follows immediately after last round of A.

3 x alt 800m run

C) 3 rounds(for quality and time)

20 unbroken KB swing 70/53

25 unbroken push-ups

D) class if you want


Volume may seem low… But not if you hate rowing! Key for the next two weeks is a slight turn down in volume with a major turn up in intensity.

Long chill Warm up: 

row 6k; @0, 1200, 2400, 3600, 4800, and 6000 do…

5 shoulder to ovhd 135/95+10 deadlifts 135/95+15 box jumps 24/20

A) 6 rounds (10 min cap)

16 pull-ups 

3 ovhd squats 205/135

B) 24 min emom

Min 1: 18/14 cal assault

Min 2: 16 bf burpees

Min 3: rest

C) class.