Anze Benko

November 2014 To
The 2015 Reebok CrossFit Games OPEN

Ane Benko is a 24 year old male coach and athlete with

dreams of making it to the CrossFit Games. In 2015, his goal
was to qualify for the Meridian Regionals, the highest level of
competition he had competed in to date. The training
planbelow was developed specifically for Ane by his coach
Mike Lee to prep him for the best possible Open Score in
order to qualify for regionals.
It prioritized:
Deficiencies such as mobility, sustainable aerobic power
and inadequate pacing abilities
Emphasis on the olympic lifts: technique first, strength
after
Building structural stability with mechanical pieces
Muscle Endurance, upper gymnastics, and knee flexion
Intensification into a power endurance peak prior to
Open Competition

11/10

AM Session

Row 30 sec @85%

Row slow spin 30 sec @50%
x 30
- rest 2 min every 10 sets

A. 5 sets @ consistent effort:

25m single arm FW R - scap and
shoulder down and back
CTB chin up x 10
25m single arm FW L
DU x 25 unbroken
rest walk 1 min
B. BS @20X1; 1.1.1.1 x 4; rest 2
min
C. Single arm DB press @10X3;
3-5/arm x 5; rest 1 min b/t arms

11/11

11/12

11/13
AD intervals
Row 30 sec @90%
rest walk 30 sec
x 30
-rest 2 min every 10 sets

Row 6k EASY Aerobic pace

A. Single arm DB OH split squat

thruster; 5-7/leg x 3; rest 1 min b/t
legs
B. PC; 10,10,10; rest 3 min (ALL
singles, 55%, not Tng) - perfect
mechanics
C. Clean DL; 2,2,2,2; rest 2-3 min
(205,225,245,265#)

BS mod + Scap in dip + Straight

arm scap + SL strength + OH pos/
stab

REST DAY

A. BS @20X1; 3,2,1,3,2,1; rest 2-3

min(build)
B1. Single arm DB thruster; 6-8/
leg x 3; rest 1 min
B2. Single arm FW x 50m/arm; rest
90 sec
C. 5 rounds for time:
10 FS (95#)
30 sec HS hold

PM Session

3 sets @consistent effort:

30 sec side plank
5 strict lean away pull ups
30 sec FLR (push up on scapula)
5 ring dip
30m double KB front rack carry
(1.5pd/h)
rest walk 2 min

for time:
21-15-9
Row cals
burpee over erg
TTB
DB reverse lunge

10 min amrap:
30 sec star side plank/side
1 TGU/arm
10 DB snatch alt
30m single arm OH carry
5 towellpull ups

11/14
AD easy
Row 30 min @ Z1
- every 5 min get off and complete
20 DU unbroken + 10 sit ups

PS/PC + Set up snatch + Pull +

Upper Tsp + Alac Aer
A. PC; 10,10, 10; rest 3 min (70%,
all singles, no Tng)
B. Emom 8 min - HPS x 5 (95#)
C. 50m double KB FR carry x 5;
rest 2 min

for time:
9 stone 2 shoulder or heavy med
ball
20 TTB
Row 30 cals
7 stone 2 shoulder or heavy med
ball
15 TTB
20 cal row
5 stone 2 shoulder or heavy med
ball
10 TTB
15 cal row

11/15

11/16

Jog easy
Row 5k @Aer pace
- every 1k get off and compelte 5
min of active upper body warm up
+
Mobility - 30 min

Jerk mod + Squat variation abs

strength + Upper pull/push abs
strength
A. 5 sets:
Row 10 cals
50 DU
15 sec HS hold
rest walk 1 min
B. Single arm DB push press; 3-5/
arm x 5; rest 1 min b/t arms
(HEAVY)
C. Emom 8 min - Double KB FS x
7-9 (2pd/h)

10 min amrap:
100 wall balls
100 DU
Amrap MU in remaining time

REST DAY

11/17

AM Session Row 3k EASY

A. 5 sets @ consistent effort:

30m single arm OH carry
CTB chin up x 12
30m single arm OH carry
DU x 30
rest walk 1 min
B. BS @20X1; 1.1 x 5; rest 15 sec,
rest 2 min
C. Single arm DB press @10X3;
PM Session 3-5/arm x 5; rest 1 min b/t arms

3 sets @consistent effort:

30 sec side plank
5 strict lean away pull ups
30 sec FLR (push up on scapula)
5 ring dip
30m double KB front rack carry
(1.5pd/h)
rest walk 2 min

11/18
Row 30 sec @85%
Rest walk 30 sec
x 36
- rest 3 min every 12 sets

A. Single arm DB OH split squat

thruster; 5-7/leg x 4; rest 1 min b/t
legs (build from load in previous
week)
B. PC; 10,10,10; rest 3 min (ALL
singles, 65%, not Tng) - perfect
mechanics
C. Clean DL; 2,2,1,1; rest 2-3 min
(225,245,265,285#)

5 min amrap @90%:

Row 500m buy in:
then..amrap in remaining time:
5 HPS (75#)
5 burpees
5 box jump over (24")
5 HSPU
rest walk 2 min
x4

11/19

11/20
Row intervals
Row 30 sec @90%
rest walk 30 sec
x 36
-rest 2 min every 12 sets

BS mod + Scap in dip + Straight

arm scap + SL strength + OH pos/
stab
A. 8 sets - every 45 sec - BS @20X1
x 3 (70% - work speed out of
bottom)
REST DAY B1. Single arm DB thruster (1 sec
pause at top of each rep); 5-7 x 3;
rest 1 min
B2. Double KB front rack carry x
50m; rest 2 min
C. Amrap 10 min - TGU (1pd)

9 min amrap:
30 sec star side plank/side
10 barbell reverse lunges (155#)
3 wall walks

11/21
Row easy
Row 5k @Aer pace
- get off and complete 30 sec FLR,
15 single unders

PS/PC + Set up snatch + Pull +

Upper Tsp + Alac Aer

11/22

11/23

Jog easy
Mobility - 30 min

Jerk mod + Squat variation abs

strength + Upper pull/push abs
strength

A. 4 sets:
25 DU unbroken
A. PC; 10,10,10; rest 3 min (65%, all 10 DB step ups
singles, no Tng)
30m double DB OH walk
REST DAY
B. Snatch DL + Snatch pull; 1.1 x 5; rest walk 1 min
rest 2 min (build from 155#) - video B. Single arm DB push press; 2-3/
arm x 5; rest 1 min b/t arms
(HEAVY)
C. Squat clean; 12,9,6,3; rest 45
sec (95,115,135,155) - All Tng

4 rounds for time:

15 cal row
3 DL (275#)
5 MU
25m walking lunge

10 min amrap:
60 FS (75#)
60 S2OH (75#)
60 row cals

11/24

AM Session Row 4k EASY

A. 5 sets @ consistent effort:

30m single arm OH carry
CTB chin up x 14
30m DB cross carry
DU x 35
rest walk 1 min
B. BS @20X1; 1,1,1,1; rest 2-3 min
C. Seated DB press @10X3; 2-3/
arm x 5; rest 1 min b/t arms - FULL
extension

11/25

11/26

Row 30 sec @85%

Rest walk 30 sec
x 40
- rest 3 min every 10 sets

Row intervals
Row 250m @90%
rest walk 1 min
x 12

BS mod + Scap in dip + Straight

arm scap + SL strength + OH pos/
stab

A. Single arm DB OH split squat

thruster; 4-5/leg x 4; rest 1 min b/t
legs (build from load in previous
week)
B. PC; 10,10,10; rest 3 min (ALL
singles, 75%, not Tng) - perfect
mechanics
C. Clean DL; 1.1 x 6; rest 2-3 min
(build from 265#)
REST DAY

PM Session

3 sets @consistent effort:

3 wall walks
5 burpee CTB strict pull ups
30 sec star side plank/side
7 ring dips
30 sec top of ring dip hold
rest walk 2 min

5 min amrap @90%:

30 DU
5 HPS
6 OHS
5 box jump over (24")
6 HSPU
rest walk 2 min
x2
rest 5 min
5 min amrap @90%:
5 DL
5 HPC
5 burpees over bar
10 cal row
rest walk 2 min
x2

11/27

A. 10 sets - every 30 sec - BS

@20X1 x 2 (60-65% - work speed
out of bottom)
B. Amrap 8 min:
1 TGU/arm
30 sec ring FLR - protracted
C1. DB RFESS; 6-8/leg x 4; rest 1
min
C2. Single arm KB front rack carry
x 30m/arm; rest 2 in

11/28

11/29

Row easy

Jog easy

Row 6k @ Aerobic pace

Mobility - 30 min

PS/PC + Set up snatch + Pull +

Upper Tsp + Alac Aer

Jerk mod + Squat variation abs

strength + Upper pull/push abs
strength

A. Snatch pull + PS - build (VIDEO)

B. Snatch balance + OHS; 1.1 x 6;
A. 3 sets not for time:
rest 90 sec (LIGHT and perfect)
30 sec star side plank/side
30 sec HS hold
5 walk out push ups
5 single arm KB push press
B. Strict press - 3 sec pause OH;
2,2,2,2; rest 2 min
C. Amrap 30 sec - squat clean Tng
(95,115,135,155); rest 2 min

In 2:00 complete:
2 rounds:
10 burpee
10 DB hang squat clean (50#)
4 rounds for time:
10 barbell reverse lunges (175#)
10 ring dips
10 burpees over bar
10 box jump step down (24")

4 rounds for time:

2-4-6-8-10
DL (225#)
5-10-15-20-25
CTB pull up

11/30

Then in next 2 minutes complete:

10 box jump over
Row 20 cals
In final 2 min complete:
2 rounds:
15 KBS
50 DU

REST DAY

12/1
10 sets:
100m row
30m waling lunge
AM Session
30 sec HS hold
30m FW
rest walk 1 min

12/2

45 min EASY aerobic

12/3

45 min EASY aerobic

12/4
Row intervals
Row 300m @90%
rest walk 75 sec
x 10

BS mod + Scap in dip + Straight

arm scap + SL strength + OH pos/
stab

Row 250m @95%

PM Session rest walk 2 min
x8

45 min EASY aerobic

45 min EASY aerobic

A. 20 sets - Every 15 sec - Jumping

squat x 1 (33%)
B1. TGU; 2-3/arm x 4; rest 60 sec
B2. Star side plank x 45 sec/side;
rest 2 min
C1. Barbell step up; 3-5/leg x 4;
rest 60 sec
C2. Single arm FW x 35m/h; rest 2
min
5 rounds for time:
12 ring dips
9 box jump step down (24")
6 burpees
3 strict HSPU

12/5

12/6

Row easy

Jog easy

Row 7k @ Aerobic pace

Mobility - 30 min

PS/PC + Set up snatch + Pull +

Upper Tsp + Alac Aer

Jerk mod + Squat variation abs

strength + Upper pull/push abs
strength

A. Snatch pull + PS - build

moderate set
B. Clean pull + PC - build moderate
set
C Paused OHS @32X1; 2-3 x 5; rest
2 min

21-15-9-15-21
KBS
HR push up
CTB pull up

A. Push press + Push jerk; 1.1 x 5;

rest 2 min (both lifts hold 3 sec OH)
B. Semi supinated single arm DB
press; 3-5/arm x 4; rest 1 min b/t
arms
C. for time: 30 squat cleans (135#)

10 min amrap:
50 G2OH (75#)
50 burpees
50 box jump (24")

12/7

REST DAY

12/8

AM Session

Rest

A. BS; 3,2,1; rest 3 min (go for it

on the single)
B. Emom 10 min - C&J x 1 (build
to 85%) - video last 2 min

12/9

12/10

12/11
Row 3k @Aer pace
+
15 min mobility specific

RTW 45-60 min

12/12
Row 20 sec @MAX effort
rest walk 2:40
x 3-4
+
Row EASY 10 min

A. Push press - build to a max

B. Power jerk - build to a max

12/13

12/14

OPT Winter Classic

Event 1
Establish max load in the following
complex:
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead
Complex must be performed UB
without resting the bar on the
ground
Event 2
For time
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
UB CTB pull-up

REST DAY
for time:
PM Session Row 30 cals
30 CTB chin up
Row 20 cals
20 CTB chin up
Row 10 cals
10 CTB chin up

6 min amrap:
30 PC&J (135#)
30 burpees over bar
Amrap row cals

A. Squat clean - build to a max

B. Emom 6 min - Tng PS x 3
(moderate sets, work on power)
C. Clean DL - build to a max in 4
sets
D. Amrap DU in 3 min

REST

Must drop from bar btwn each set

-- 10 minute time cap where
remaining repetitions are added to
time cap (ex.10:19for 19
remaining CTB pullups) - no partial
sets are allowed in scoring
Event 3
For time
40 Back squats - 75/45#
40 Row calories
30 Front squats - 75/45#
30 Row calories
20 OH squats - 75/45#
20 Row calories
Each break - defined as returning
the bar to the floor - from any
squat set results in a 12 Bar-facing
burpee penalty per break

REST DAY

12/15
Row 30 sec @95%
AM Session rest walk 1 min
x 10

A. BS - build to a heavy single in 6

sets
B. PS - build to 85%
- then complete 5 more sets of 1
at that weight; rest 2-3 min

12/16
RTW 45-60 min

A. CGBP - build to a heavy single

in 6 sets
B. WCU - build to a max in 5
attempts

PM Session
for time:
21-15-9
Thruster - 135#
Row cals

Open workout 11.5

12/17

12/18
Row 4k @Aer pace
+
15 min mobility specific

A. Snatch - build to a heavy single

B. Emom 6 min - OHS @32X1 x 2 moderate
REST DAY C. Snatch balance; 3,3,3,3; rest 2
min - MODERATE
for time:
10 snatch - 95#
10 burpees
10 snatch - 135#
10 burpee box jump over - 24"
10 snatch - 155#
10 burpee over bar

12/19
Row 500m @1:45
rest walk 90 sec
x8

12/20

12/21

6 min amrap -
Squat clean to OH - 165#

Row 24 sec @MAX effort

rest walk 2:56
x 6-8
Open workout 12.4
+
Row EASY 10 min

REST DAY

12/22

AM Session

Row 5k @EASY pace,

1:58/500m

12/23
Amrap in 10 min - MODERATE
effort:
Row 1k
200 DU
Amrap MU in remaining time

A. Build to a heavy Tng PS x 3 A. Thruster - build to a heavy video

double
B. Segmented Snatch DL +
B1. Amrap 90 sec PC & J
Snatch pull; 1.1 x 5; rest 90 sec
(155#); rest 90 sec
(205,215,225,235,245)
B2. Amrap 75 sec clean
C1. GH raise @10X0; 6-8 x 3;
(135#); rest 75 sec
rest 10 sec
B3. Amrap 45 sec - PC (115#) C2. Tng PC x 6 (155#); rest 3
min

PM Session 3 sets for time @90-95%:

400m run
20 unbroken wall ball - 20#
20 unbroken CTB chin up
rest walk 3 min

rest as needed

for time:
50 kipping HSPU

for time:
50 HR push up
50 box jumps (24")
50 burpees
50 TTB

12/24

12/25

A. BTN PJ - build to a heavy

set of 3 - use blocks, if you
have drop b/t reps
B. BTN push press; 2,2,1,1;
rest 2 min (singles tough)
60 min continuous walk

12/27

12/28

A. BTN push
Rest
press - build to
one heavy set of
1
+
For time:
BS @20X1; 2,2,1,1; rest 2-3 20 DB ground to
OH (DB in both
min (2s@85-90%, 1s@90%
hands)
+)
30 HSPU
B. 3 sets
60 sec amrap Row for cals 20 DB ground to
OH
Rest 60 sec

Row 30 sec @85%

Rest walk 30 sec
x 20

Complete as many rounds and

reps as possible in 10 minutes
of: (Open pace)
10 thrusters (95#)
10 burpees

12/26

60 sec amrap PC (95#) x

4, burpee x 4
rest 60 sec

3 sets for time:

20 wall ball
15 unbroken CTB chin ups
rest walk 2 min

rest as needed
6 min amrap
aerobic recovery
@open pace:
3 PS (95#)
3 TTB
5 PS
5 TTB
7 PS
7 TTB
etc..

rest 6 min

6 min amrap
@open pace:
Row 1k
30 box jump (30)
Amrap MU in
remaining time

12/29
AM Session

12/30

12/31

1/1

Row 30 sec @85%

Rest walk 30 sec actively
x 25

A. BTN PJ - build to a heavy set of

2 - use blocks, if you have drop b/t
reps
B. BTN push press - build to a
heavy single in 6 sets

6 min amrap @open pace:

6 HSC - 135#
aerobic recovery aerobic recovery 6 S2OH
35 DU
PM Session

1/2

1/3

REST

REST

1/4

A. BS @20X1 - build to 90% FAST

B. Emom 14 min -
A. Push press - build to a
odd - Row 18 cals
moderately tough single
even - SS Tng x 4 - 135#
for time:
10 HSPU
35 DU
15 HSPU
70 DU
20 HSPU
105 DU

60 min continuous walk

rest as needed

rest 3 min

3 sets for time:

21 thruster - 95#
15 unbroken CTB chin ups
9 burpees
rest walk 2 min

6 min amrap @open pace:

3 OHS
3 TTB
5 OHS
5 TTB
7,7
9,9
etc.....

6 min amrap @open pace:

3 bj - 24"
3 HPS - 95#
5,5
7,7
9,9
etc.

rest 6 min

6 min amrap @open pace:

Row 1k
20 DL - 225#
Amrap bar MU in remaining time

REST DAY

1/5
AM Session Row 7k @EASY pace, 1:57/500m

A. SC thruster - build to a max in 5

working attempts
B. Emom 7 min - PC&J x 5 - 135#
+ MU x 3
rest 5 min
Emom 7 min - SS x 5 - 115# + 6
HSPU

PM Session

1/6

1/7

RTW 45 min - your choice

1 min per piece
EASY effort

Row 30 sec @85%

Rest walk 30 sec actively
x 30

A. Emom 10 min - PS Tng x 3 - 67%

of RM
B. Snatch pull; 3,2,1; rest 2-3 min heavy sets - straps ok
C. Snatch balance; 3,3,3; rest 2-3
min

A. BTN PJ - build to a heavy set

of 1 - use blocks, if you have drop
b/t reps
B. PP - build to a heavy single in 6
sets

8 min amrap @open pace:

8 FS - 115#
8 S2OH
35 DU
3 RFT:
30 wall balls
20 CTB chin up

rest as needed

Emom - until failure - Row 22 cals

for time:
18-15-12-9-6-3
HR push up
DL - 185#

rest 3 min
6 min amrap @open pace:
2 alt pistols
2 TTB
4 pistols
4 TTB
6,6
8,8
etc.....

1/8

1/9

1/10

1/11

Rest

A. SJ - build to a moderately
tough single

60 min continuous walk

for time:
100 DU
75 HSPU
50 KBS - 2pd
REST DAY 25 cal row
rest as needed
6 min amrap @open pace:
3 burpee over bar
3 DL- 185#
5,5
7,7
9,9
etc.

rest 6 min

6 min amrap @open pace:

Row 500m
Amrap MU

REST DAY

1/12

AM Session Row EASY 20 min

1/13

1/14

A. Snatch - build to a tough single

in 6 sets
+
5 min AMRAP
30 Squat snatch 135#

1/15
RTW
1 min AD
1 min row
1 min FLR
1 min crawl
1 min mobility
x 5-6
- ALL easy pace

Max overhead squats in remaining

time 135#

1/16

1/17

Run 20 min FASTED out of bed

REST

1/18

rest 15-20 min

A. Emom 8 min - Tng PS x 5 135#
B. BS @20X1; 3,2,1; rest 2-3 min tough last single

Rest as needed

FT:
PM Session 21-18-15-12-9-6-3
HPC - 135#
S2OH
burpee over bar
+
Row 20 sec @HARD effort
rest walk FULL recovery
x4

From 0:00-3:00
2 rounds
30 Double unders
10 Deadlifts 185#
From 3:00-6:00
2 rounds
35 Double unders
12 Deadlifts 185#
From 6:00-9:00
2 rounds
40 Double unders
14 Deadlifts 185#
From 9:00-12:00
2 rounds
45 Double unders
16 Deadlifts 185#
And so-on until failure to complete
work in allotted time cap

REST DAY

Row 500m @1:41 pace

rest walk 2 min
A. Thruster - tough single in 10 min
x9
B. Power jerk - build to a max in 6
attempts

12 min AMRAP
100 Wall balls 20# 10
75 Shoulder to overhead 75#
50 Alternating pistols 25/leg
25 HSPU - maximum hand
allowance 36x24"

A. SC - build to 90% in 6 sets

B. 3-4 sets - AD 24 sec HARD; rest
FULL RECOVERY

9 min AMRAP
3, 6, 9, 12
Thrusters 95#
Toes to bar

REST DAY

1/19

AM Session

1/20

Row 20-25 min EASY

A. Clean and jerk - 2 reps x 12

sets; rest 45 seconds b/t sets
LIGHT fast and snappy
B. SJ; 2,2,1,1; rest 2 min
REST DAY

PM Session

Emom for 10 min:

Odd- 5 HSC - 145#
Even- 5 MU
+
Emom for 10 min:
Odd- 5 HS - 135#
Even- 10 TTB

1/21

1/22

RTW 45-60 min

5 min amrap @85%

10 PS - 95#
35 DU
rest 5 min
10 min amrap @90%
REST DAY
10 DL 135#
10 S2OH
20 cal AD
Rest 5 min
10 min amrap @90%
10 air squat
10 NPUB
10 cal row
5 min amrap @100%
10 burpees
10 bj - 24"

1/23
Row 500m @90%
rest walk 1:30
x9

1/24

1/25

FT:
9-7-5
DL - 315#
pHSPU

A. OHS - build to 85% in 10 min

B. Snatchbalance; 3,3,2,2; rest
2-3 min
REST DAY

Open 14.5
FT:
"Amanda"

1/26
Row 250m @90-95%
Rest 1:30
AM Session
x 14
rest 6 min b/t sets 7/8

A. 8 sets - C&J - every 45 sec - 3

reps @155-185#
B. Snatch DL + Snatch pull + PS +
OHS; 1.1.1.1 x 4; rest 2 min heavy in 4 sets

PM Session 8 min amrap @opens pace:

Rounds of mary
rest 5 min
6 min amrap @open pace:
Rounds of DT

1/27
Row 10 min @Z1
+
Row 20 min @70% Aer
+
Cool down AD 10 min @Z1

A. FS - build to a tough single in 6

sets
B. BTN SJ from blocks; 3,2,1,1;
rest 2-3 min -buildingsets

Emom 12 min Odd Tng SC x 3 205#

Even 10 GH sit ups
+
Emom 12 min Odd - Row 18 cals
Even- 12 burpee over erg

1/28

1/29

RTW 45-60 min

5 min amrap @85%

10 PC&J - 95#
10 NPUB
rest 5 min
10 min amrap @90%
REST DAY
10 PS - 95#
10 OH lunges
20 DU
Rest 5 min
10 min amrap @90%
15 wall ball 30#
15 cal row
15 bj - 24"
5 min amrap @100%
10 burpee to 6
1 RC 15

1/30
Row 500m @90%
rest walk 1:15
x 12
- rest 6 min after 6 sets

1/31
FT:
21-15-9-6-3
HPC - 155#
Strict HSPU

A. OHS - build to 90% for the day

in 10 min - Work on mechanics
MOST, less about load e
B. Snatch balance; 3,2,2,1; rest 2-3
min

FT:
1 round helen
15 SC thruster - 135#

2/1

REST DAY
FT:
150 DU
75 cal row
25 burpee DL - 185 - 1 burpee + 1
DL

2/2

2/3

2/4

Row 250m @95-97%

Rest 1:15
X8
AM Session Rest 8 min

Row 30 sec @90%

Rest walk 30 sec
AD 30 sec @90%
Rest walk 30 sec
X 16

Row 20-25 min EASY

Row 250 @95-97%

Rest walk 1:15
X8

A. Snatch DL + Snatch high pull + Snatch; 1.1.1 x

5; rest 2 min build from 155#, mechanics focus
over load
B. FT: 30 PC&J - 155#
EMOM 30 unbroken DU
+
10 min amrap @opens pace:
1 round DT
PM Session 5 CTB chin ups
6 pistols per leg
7 HSPU
rest 5 min
6 min amrap @open pace:
30 burpees
30 bj -20"
30 cal row

2/5

Row 500m @90%

rest walk 1:00
x 14
- rest 8 min after 7 sets

REST DAY

REST
FT:
21-15-9
alt pistols per leg
TTB

2/7

2/8

10 RFT:
10 HSPU
10 bj - 20"

A. PC - build to 255# in 10 min PERFECT

mechanics
B. OHS - build to a 3RM in 5 sets, max 5 attempts
to build to 3RM
C. Snatch balance; 2,2,1,1; rest 2-3 min

A. Push press - tough single in 10 min

B. 10 sets - BTN SJ - every 90 sec - 2 reps PERFECT from blocks

5 RFT:
5 SS - 155#
10 burpees over bar
rest 10 min
5 RFT:
12 GH sit ups
15 cal row

2/6

REST DAY

FT:
100 DU
30 MU
100 burpees

2/9
Row 200m @97%
rest walk 2 min
AM Session x 6-8
+
AD 30 min EASY

A. Emom 10 min - Tng PS x 3 building small from 135#

B. Death by SC&J - 135#
10 min amrap @opens pace:
25 chin ups
PM Session 25 wall balls
rest 5 min
6 min amrap @open pace:
AD 30 cals
30 burpees

2/10

2/11

2/12

AD 45 min @Z1
+
15 min mobility specific

AD 30 sec @90%
AD slow spin 30 sec
x 30

A. Power jerk - build to a tough

single BTN in 10 min, from blocks
B. Emom 10 min - S2OH x 5 REST DAY
building from 115#
5 RFT:
10 DL - 185#
10 bj - 24"
rest 10 min
5 RFT:
Row 500m
15 HSPU

2/13
Row 500m @90%
rest walk 1:00
x 16
- rest 8 min after 8 sets

FT:
21-15-9
Thruster - 135#
TTB
rest 5 min
Row 1k @97%

2/15

8 RFT:
Row 300m
8 burpee over
rower

A. PS - build to 85% in 10 min

B. OHS - build to a 2RM in 5 sets
C. Snatch balance; 1,1,1,1; rest 2
min

Open workout 14.4

2/14

REST DAY
FT:
100 cal row
50 HSPU
25 MU
100 DU

2/16
AM Session

2/17
Row 5k TT

2/18
AD 45 min EASY

A. FT: 50 PC&J - 95#

REST DAY 12 min amrap @open pace:
20 wall balls
15 CTB chin ups
PM Session
10 burpees
rest as needed

2/19

2/20

Row 250m @94-97%

rest walk 2 min
x9

AD 45 min @Z1

A. SJ - build to 90% in 6 sets

B. 3 RFT:
10 SS - 135#
20 bar facing burpees

A. HPS - 6RM Tng in 12 min

2/21

2/22

FT:
Row 1k
50 TTB

REST DAY
RTW 45 min
3 RFT:
20 pistols alt
20 CTB chin ups

FT@HARD effort:
AD 50 cals

3 sets @ increasing per set, last

set max effort:
AD 15 cals
15 BJ - 24"
15 HSPU
50m FW - 2pd/h
rest walk 2 min

FT:
15-12-9-6-3
DL - 275#
AD cals

2/23
AD 30 sec @incrementally tough
effort
AD slow spin 30 sec
AM Session
x 15
- every 5 sets, start @85%, build 5%
effort every 5 sets

A. PC&J - tough single in 6 sets

rest 10 min

GDS prep - General, dynamic

specific pre - Like open
PM Session +
7 min amrap - Faster ever 1 min,
last 1 min HARD:
9 PS - 75#
6 bj - 24"
3 MU

2/24

2/25

2/26

2/27
Row 400m - every 100m get faster,
last 100m MAX
rest walk 4 min
x2
+
RTW 20 min EASY - opposite open
movements

RTW EASY 20-30 min

AD 45 min @Z1

EASY aerobic 20-30 min

A. PP BTN - build to a FAST and

snappy single, low sets and reps
B. BS build to 80% in 3-4 sets;
rest 3 min

A. SC - build to a 87.5% PERFECT mechanics, NO fails

A. Emom 3 min - PS x 2 - 70%

GDS prep
B. 1 sets - AD 30 sec @97%

5 min amrap @85%:

5 KBS - 2pd
5 HSPU
35 unbroken DU
rest 5 min
5 min amrap @90%:
10 wall balls
10 cal AD
rest 5 min
5 min amrap @95%:
5 DL - 155#
7 burpees
200m row

Row 1k @ tough effort, every

200m get faster, last 200m ALL
OUT

GDS prep based on 15.1

+
AD 90 sec @80%
rest 60 sec
Row 90 sec @85%
rest 60 sec
AD 90 sec @90%

Open 15.1

2/28

Walk 30 min EASY

Walk 20 min
+
20 min mobility specific
+
Body work - Flush