Week 2

SESSION 1

STRENGTH: 

1: Back squat: Complete 7 sets of:

-4x back squats (Increase weight each set so 7th set is hard, but doable)

-Superset with 50m sprint (25m x 2)

Work Capacity: “Bergeron beep test” – EMOM for as long as possible, complete:

-7x thruster (75#/55#)

-7x pull ups

7x burpee

*If you get under 3 rounds, rest 2 minutes, then repeat.

Core: For time:

-30x medball toes to bar (20#/14#)

*All toes to bar standard remain in place, other than the medball must touch the pull up bar for a successful rep, not the feet/toes.

-Rest as needed, then:

-30x reverse hypers (AHAP)

*Break up as needed

SESSION 2

STRENGTH:

1: “The Bear”: 5 rounds – Without stopping or dropping the bar, complete the following sequence,

seven times:

-1x power clean

-1x front squat

-1x push press

-1x back squat

-1x rack push press 

*Feel free combine the movements so 1 rep would look like: squat clean + thruster + back squat +

back rack thruster. So 1 round would be 7 reps of the above sequence without letting go of the bar.

After each round, rest as needed and increase the weight on the bar. The fifth set should be a

serious gut check.

WORK CAPACITY: COMPLETE THE FOLLOWING FOR TIME:

-Row 1,000m

-25x ball slams (30#/20#)

-50x calories on Assault bike

-25x ball slams (30#/20#)

-Run 800m

-25x ball slams (30#/20#)

SESSION 3 (Optional training session)

Conditioning/work capacity: complete the following for time

Buy-in: 250 step-ups 20” (Use a 20-40# ruck if you’re feeling froggy)

into 10 rounds of:

-15 russian KB swing 53#/35#

-30 sec max effort Row

-60 sec rest

Cash-out: 250 step-ups 20” (Use a 20-40# ruck if you’re feeling froggy)

SESSION 4

STRENGTH: 

1: Front squat: Complete 7 sets of:

-4x front squats (Increase weight each set so 7th set is hard, but doable)

-Superset with 3x max distance broad jump

Work Capacity: “Marco”: Complete 3 rounds for time of:

-21x Pull ups

-15x handstand push ups

-9x thrusters (135#/95#)

Core: 3 rounds:

-6x good morning (AHAP)

-rest 90 seconds

-15x V-up sit ups

-rest as needed

SESSION 5

STRENGTH: 

1:  10 rounds (20 minutes) – EMOM, complete

-1x snatch + 2x overhead squat (work up to a max for the day)

-5x max height box jump

Work Capacity: “Hulk Hogan”. 10 rounds – Every 2 minutes, complete:

-3x muscle up

-5x power clean (185#/135#)

7x burpee

Core: For time:

-200m 2-arm overhead KB carry (2x 70#/2×53# KB)

-200m 2-arm front rack KB carry (2x 70#/2×53# KB)

-200m 2-arm farmers carry (2×70#/2×53# KB)

Programmed by Head Coach Beau Burgener