Day Warm Up Strength Conditioning Notes
For Time:
2000m Run DB Weight
15 DB Thrusters PRO: (50/35)
400m Run 100m Farmer Carry Open: (35/20)
20 x Air Squat Movement Review 15 DB Snatch `
Day 1 20 x Alt Lunge 100m Farmer Carry Farmer Carry Weight:
10 x Push Up 15 DB Lunge PRO: (70/53 x 2)
10 x Ring Row 100m Farmer Carry Open: (53/35 x 2)
15 DB Push Press
100m Farmer Carry 60 Min Time Cap
2000m Run
400m Ski/Row 3 RFT:
Day 2 10 x KBS Deadlift: 500m Ski/Row PRO: (70/53)
10 x KB High Pull 3 x 8 Building 20 KBS Open: (53/35)
10 x Goblet Squat 15 KB High Pull
100ft Sled Pull
10 x Push Up 4 x 3 Min AMRAP Intervals: Treat each as a sprint
12 Ring Row Back Squat: 3:00 on/2:00 off Score = number of push ups each round
Day 3 15 Air Squats Build to a heavy 3 12 Alt DB Snatch PRO: (50/35)
:30-1:00 HSH or Plank 18 Wall Balls Open: (35/20)
Max Push Ups Wall balls should be unbroken
3x
15 Bench Press Complete bench in 1-2 sets
15 Seated DB Curl and Press
15 Cal Ski Sprint effort
1 Min Rest between rounds
Day 4 Accessory Work Accessory Work 3x
10 DB Squat Jump Light DBs
10 Goblet Split Squat (each) Heavy KB
10 Cal Bike Sprint Sprint effort
2 Min Rest between Rounds
2x
10 Barbell Curl
15 Banded Tricep Extension
For Time:
5x
400m Run 50ft Sled Push Sled Push AHAP (As Heavy As Possible)
Day 5 50ft Sled Push Movement Review 200m Run
10 x Air Squat -5 Mins Rest-
50ft Sled Push 5x
15/12 Cal Bike
10 Burpees
Weekly Hybrid Endurance Workout
3x 60 Min Time Cap
30/20 Cal Bike
100ft Sled Push Sled Push AHAP
50ft Burpee Broad Jump
400m Run KB Deadlift should be the same weight as Farmer Carry
Into… PRO (70/53 x 2)
3x Open (53/35 x 2)
30/20 Cal Ski
20 KB Deadlift Wall Balls:
100m Farmer Carry PRO (20/14)
25 Wall Balls Open (14/10)
Day Warm Up Hybrid Strength
2 Sets:
200m Run
10 x Air Squat Split Squat:
Day 1 10 x Lunge 3 x 12 (Each)
10 x Push Up Building
50ft Bear Crawl
3 Sets:
10 x Goblet Squat
Day 2 10 x KBS Back Squat:
10 x Push Up 3 x 12 Building
2 Sets:
Day 3 20 x Air Squat Push Press:
50ft Farmer Carry 10-10-8-8-6-6
10 x KBS Building
Day 4 Accessory Work Accessory Work
2 Sets:
200m Run
Day 5 10 Wall Balls N/A
*Build to Sled Pull Working Weight
Weekly Hybrid Endurance Workout
4x
20 Cal Bike
100ft DB Lunge
100ft Burpee Broad Jump
25 Wall Balls
1 Mile Run
800m Farmer Carry
*Every break 15 KB Deadlift, start 800m
with KB Deadlift
Hybrid Metcon Notes
4 RFT:
10 DB Front Rack Lunge PRO: (50/35 x 2)
10 DB Push Press Open: (35/20 x 2)
10 Cals Choose any machine cals
3 Wall Walks OR 100ft Bear Crawl
(25 Min Time Cap)
3 RFT:
40 Wall Balls Wall Balls: (20/14) PRO (14/10) Open
30 Alt DB Snatch DB Snatch: (50/35) PRO (35/20) Open
20 KBS KBS: (53/35) PRO (35/20) Open
400m Run
4 x 3:00 Min AMRAP Intervals:
3:00 on/2:00 off Treat each as a 90% effort
100m Farmer Carry Farmer Carry (70/53) PRO (53/35) Open
15 Headcutters Headcutters (70/53) PRO (53/35) Open
Max Cal Bike OR Sled Push Score = Max cals or distance
4x
10 Bench Press Build Bench Press weight each round
5 Strict Pull Ups Sub 2 x Pull Up Negative if no Strict Pull Up
50ft Burpee Broad Jump
15 Cal Ski Ski- Sprint effort
2 mis rest after each round
4x
15 Split Squat Each Complete all reps on one side before switching
8 KB DL + 50m Farmer Carry + 8 KB DL (must be unbroken)
20 Cal Row Row- Sprint effort
2 min rest after each round
For Time:
1000m Run
20 Wall Balls Wall Balls (20/14) Pro (14/10) Open
800m Run
30 Wall Balls Split up Sled Pull distance any way, as long as you
400m Run reach 300ft by the end of the workout
40 Wall Balls
200m Run
50 Wall Balls
Accumulate 300ft Sled Pull
Notes
DB Lunge (50/35) (PRO (35/20) Open
DBs can be held in any position
Wall Balls (20/14) PRO (14/10) Open
Farmer Carry (70/53 x 2) Pro (53/35) Open
Use the same weight for the Farmer Carry as the KB DL
Day Warm Up Hybrid Strength
3 Sets: Back Squat
Day 1 10 x KB Sumo Deadlift Build to a heavy set of 3
10 x KBS
2 Sets:
Day 2 200m Run Push Press
15 Goblet Squat 3 x 8 Building
15 KBS
50ft Broad Jump
2 Sets:
Day 3 10 x Push Up Front Squat
10 x Ring Row Build to a 5 RM
100ft Bear Crawl Then do 1 x 15 @ 70% of 5 RM
Day 4 Accessory Work Accessory Work
400m Run
Day 5 3 Sets: Movement Review
10 x S/A DB Thrusters
10 x Goblet Lunge
Weekly Hybrid Endurance Workout
1k Row
50 Wall Balls
200ft Sled Push
1 Mile Run
300ft KB Lunge
50 Wall Balls
1k Ski
Hybrid Metcon Notes
3 RFT:
400m Ski/Row Sled Push AHAP
400m Run (As Heavy As Possible)
100ft Sled Push
15 Min AMRAP:
3-6-9-12-15-etc Continue to increase reps by 3 each
KBS until the clock reaches 15 mins
Headcutter KB (70/53) PRO (53/35) Open
Burpees
5 x 3 Min AMRAP Intervals:
3:00 on/2:00 off Each round should be treated as a 90%
10 Push Ups effort. Goal is to keep reps consistant
12 Alt DB Snatch Score = Wall Ball Reps
15 DB Push Press DB (50/35) PRO (35/20) Open
Max Wall Balls in time remaining WB (20/14) PRO (14/10) Open
4x
15 x DB Bench Not for time but limit rest between
15 x Ring Row movements. Take full 90 sec rest after
10 Strict T2B or Knee Raise each round
150m Sprint Ski
90 Sec Rest
3x
100m Farmer Carry Farmer Carry should be heavy and
20 DB Box Step Over unbroken
1 Min Rest
*Use heavier weight for Farmer Carry
5 RFT:
10 DB Thrusters PRO (50/35 x 2)
20 Front Rack DB Lunge OPEN (35/20 x 2)
400m Run
Notes
Wall Balls (20/14) (14/10)
Sled Push AHAP
KB Lunge (50/35 x 2) (35/20 x 2)
Hold KBs in Front Rack or to sides
Day Warm Up Hybrid Strength
2x
200m Run
Day 1 10 x Goblet Squat Front Squat:
10 x Push Up 5 x 5 Building
10 x Ring Row
500m Ski
Day 2 2x Sled Push:
10 x KBS 8 x 50ft Building to max load
10 x Sumo KB Deadlift (One KB, wide
stance)
2x Back Squat
Day 3 10 x Goblet Squat 10-8-6-4-2
10 x Goblet Lunge
5 x Headcutter
Day 4 Accessory Work Accessory Work
2x
10 Cal Bike
Day 5 10 Push Ups Movement Review
10 Ring Rows
10 Jump Squat
Weekly Hybrid Endurance Workout
3 RFT:
500m Ski/Row
100ft KB Lunge
100m Farmer Carry
1000m Run
*Accumulate 400ft Sled Push or Pull
Hybrid Metcon Notes
For Time:
30-25-20-15 PRO (53/35 x 2)
Dual KB Front Squat Open (35/20 x 2)
100ft Burpee Broad Jump
*Start each round with 400m Run
For Time:
800m Farmer Carry PRO (70/53 x 2)
*Every Break 20 KB Deadlift Open (553/35 x 2)
(Should have to take 3+ breaks)
Every 6:00 x 4 Intervals: Work for your rest
400m Run or 500m Row Headcutters (70/53) (53/35)
12 Headcutters Wall Balls (20/14) (14/10)
18 Wall Balls Goal is to stay consistent
Rest in time remaining
4x
Bench Press x 15 Not for time, limit rest between
Seated DB Curl and Press x 12 movements
Cal Ski x 10 Ski Should be sprint effort
90 Sec Rest after each
4x Sub ring rows if no pull ups- double reps
Pull ups x 8 Sled Pull: Arms only, no walk back
Sled Pull x 100ft
Barbell curls x 12
3x
10 Push Up DB Weight
10 DB Push Press PRO (50/35)
10 Cal Bike Open (35/20)
2x
15 KBS KB Weight
15 DB Thrusters PRO (70/53)
30 Cal Bike Open (53/35)
1x
30 Alt DB Snatch
60 Cal Bike
Notes
KB Lunge (50/35 x 2) (35/20 x 2)
Farmer Carry (70/53 x 2) (53/35 x 2)
Split up Sled Push/Pull any way
throughout
Day Warm Up
2 Sets:
200m Run
Day 1 10 x KB Deadlift
10 x KBS
5 x Headcutter
2 Sets:
10 x Ring Row
Day 2 10 x Push Up
10 Air Squat
3 Sets:
Day 3 10 x Goblet Squat
10 x KBS
10 x KB G2OH
Day 4 Accessory Work
2 Sets:
5 x Burpee
Day 5 5 x DB Push Press
3 x Devils Press
Set 1: Go light
Set 2: Use Working weight
Strength Conditioning
For Time:
30-25-20-15
Front Squat: KB Deadlift
5 x 3 Building 100m Farmer Carry
KB Lunge
Headcutter
4 RFT:
Strict Pull Ups 50ft Sled Pull
3 x Max Set 12 Alt DB Snatch
Or 3 x Max Set Inverted Bar Row or Ring Row 25 Wall Balls
200m Ski
5 x 2 Min AMRAP
2:00 on/2:00 off
Strict Press: 12 Push Up
3 x 8 Building 15 KBS
Max DB Push Press
(50/35 x 2)
3x
Bench Press x 5
Chin Ups x 8
2 Min Rest after each set
3x
Accessory Work 1:00 Max Reps DB Bench Press
1:00 Rest
3x
Single Leg DB RDL x 12 each
DB Bent Over Row x 15
Cal Ski x 15 Cal
2 Min Rest after each set
In Teams of 2:
1 Mile Run (Together)
60 Devils Press
Notes: 1600m Ski
*Besides the run, split reps between partners any way 60 DB Push Press
1600m Row
60 Burpees
150 Wall Balls
Weekly Hybrid Endurance Workout
4x
400m Run
25 Cal Ski
20 KB Deadlift
10 Burpee Broad Jumps
1 Mile Run
*Accumulate throughout:
500ft Sled Push
150 Wall Balls
Notes
KB DL: (70/53 x 2) (53/35 x 2)
Use same weight for Farmer Carry
KB Lunge: (50/35 x 2) (35/20 x 2)
Headcutter (70/53) (53/35)
DB Snatch (50/35) (35/20)
Wall Balls (20/14) (14/10)
Score = numner of DB Push Press
KBS (70/53) (53/35)
DB Push Press (50/35 x 2) (35/20 x 2)
Goal is consistency
Bench Press: Build to heavy 5 and repeat
with the same weight each round
Sub 2 x Chin up negative if no chin up
Choose a slightly lighter DB weight
than usual- First 15 should be easy
Ski should be a sprint effort
DB Weight
PRO (50/35 x 2)
Open (35/20 x 2)
Wall Balls (20/14) (14/10)
Run together, split ski/row distance
Split reps on other movements
Notes
KB Deadlift (70/53 x 2) (53/35 x 2)
Sled Push AHAP, split distance any way
Wall Balls (20/14) (14/10)
