Warm up: 800 m run+2k row+800 m run+2 mile bike


A) class

B) build to a heavy jerk balance + split jerk

C) 20 min emom

12 ghd even minute

Odd minutes alt between 20 burpees and rest


Warm up:

Optional bit I liked it for my first run on 17.3

4 min chill bike+Reverse Tabata on Bike+4 min on ski erg

Mobilize 15 min

A) 17.3 redo


every 4 min for 20 min/every 5 min for 20 min

20 cal bike+20 db push Press 50’s/35’s+2 legless rope climbs

C) 21-15-9 (6 min cap)

Thruster 95/65

90’/60’/30′ hsw

D) nft

30 hip ext+30 flute bridge ups+30 step back lunge w/db’s 50/35… 3x


Warm up: 10 burpees x 10 min synchro if possible

A) 3 rounds 30 ghd + 25 wallballs + 20 hspu + 15 bar dips + 1 min rest

B) 10 min emom

3 back squats-start first min at bodyweight. Move up as fast or slow as you like

At 10 minutes start C)

C) 400 m sled drag 200/150

D) 20 hip ext+20 shoulder taps x 4 rounds NFT


Little different today… going to build in another cycle of aerobic work; running.

We have emphasized rowing and biking with huge success in my opinion for those of us who have been consistently hitting the full warm ups. 

Volume will start low and build over the next six weeks.

Warm Up: 6 min chill pace run + 6x :15 sec fastest jog(just below sprint)/:45 recovery run

Mobilize 20 min w/1 pegboard every 4-5 min

A) 4x w/1:1 work rest ratio

Row 20/16 cal+15 chest to bar+row 15/12+15 wall balls 

B) 8 min chill ski erg, run or bike

Rest 4 min(active rest:go for a walk)

8 min chill ski erg, run or bike(something different than first)


 20 ghd hip extensions + 20 bird dogs + 5 max height vertical jumps x 3 rounds


Warm up:

14 min Assault plus 6 x :20 sprint/:40 chill

Mobilize as needed

A) not optional: 10 min clock

100/75 cal row*

W/remaining time max sets of 5 no belt deads 315/205… load may be scaled if you have general weakness or injury.

*first set of deads must be completed before the 5 min mark. Penalty for not completing this is 100/75 cal row following the 10 min mark.

 B) class metcon only. 

C) 1 split jerk emom x 20(do not do between 6-7 pm)

D)4×15 ring dips 

If these are easy scale up; not reps but load or tempo changes. If they are hard scale reps or use bar.