Day 1

*Program Note – If you’re on the bubble or need to score points for your team, you’re probably repeating
18.5 today. If you are officially done with the 2019 CrossFit Open, you’ll take the first few days of this week
to deload and reinvigorate for the next cycle. We’ll do a little bit of fun testing on Friday and Saturday, and the
new cycle will begin on April 2, 2019.
Primary Strength Session
Openers and Activation Two
sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by… Rear
Delt Warm Up Two
sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front) A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Snatch + Overhead Squat
Build in loads over the course of the 10 sets, but prioritize movement quality. B.
Five sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Rest 60 seconds
Face-Down Chinese Plank x 60 seconds
Rest 60 seconds
C.
For max reps:
60 Seconds of Assault Bike
Rest 2 minutes
60 Seconds of Double-Unders
Rest 2 minutes
60 Seconds of Burpees
Rest 2 minutes
60 Seconds of Wall Ball Shots (30/20 lbs)
Note scores for each 60 second effort…you will use these for the next portion of your workout. D.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Assault Bike
Station 2 – Double-Unders
Station 3 – Burpees
Station 4 – Wall Ball Shots (30/20 lbs)
For each station, you will complete the number of repetitions that you achieved in your 60 second max effort
tests in Part B.
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
B.
Build to a 3-RM Dumbbell Z-Press
followed by… For
time:
30 Dumbbell Z-Presses @ 85% of today’s 3-RM
C.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1
Rest 45 seconds after each leg
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
Rest 90 seconds D.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed
E.
Every 2 minutes, for 24 minutes (12 sets):
Row 300/250 Meters
Goal is to keep all of these intervals sub 60 seconds.

A.
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 50/35 Calories of Assault Bike
Station 2 – 25 Kettlebell Swings (32/24 kg) + 20 Thrusters (95/65 lbs)
Station 3 – Run 400 Meters
Station 4 – 25 Chest-to-Bar Pull-Ups + 20/15 Strict Handstand Push-Ups
B.
Four sets of:
100-Foot Heavy Sandbag Carry (Bear Hug)
Rest 2-3 minutes
100-Foot Farmer’s Carry
(as heavy as possible without stopping)
Rest 2-3 minutes
C.
Three sets of: 40
V-Ups
Rest 15 seconds
60 Second Prone Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed
Active Recovery Swimming Day Program
Courtesy of Heidi Fearon
A.
Regular swimming program will return next week, until then, I encourage you to pick three things to focus
on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin
tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the
most. I would recommend that chin tuck always be one of them because it is the foundation of your body
position. Let those three things be your mantra, much like, hips back, chest up, eyes forward or whatever
your lifting cues are; these mental anchors are critical for your form and settling your mind. The workout is
meant as active recovery. If you have a strong swimming background you can double the yardage below, if
not stick with prescribed yardage.
Four sets of:
50 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20-30 seconds Four sets of:
50 Meters – Count Your Strokes
Rest 20-30 seconds Four sets
of:
50 Meter Drills – Focus on your three drills of choice
Rest 20-30 seconds Two sets of:
Swim 100 Meters or a single set of 8-10 minutes of swimming at an easy pace
(focus on your breathing pattern and long streamlines with good chin tuck off the walls)
Rest as needed Four sets of:
Streamlines from the Wall for max distance – emphasize chin tuck
100 meter warm down (optional)
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12
minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes
with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs,
etc….
D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the
remainder of the week.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in
activities that make your life full and help you recharge your batteries.
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean
*Sets 1-3 = 3 reps @ 60%
*Sets 4-6 = 2 reps @ 70%
*Sets 7-9 = 1 rep @ 80% *Sets
10-12 = 1 rep @ 90%
B.
“Miller Time” Ten
rounds for time:
3 Squat Clean and Jerks (225/145 lbs)
4 Box Jumps (30″/24″)
C.
Five sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Rest 60 seconds
Face-Down Chinese Plank x 60 seconds
Rest 60 seconds
Dumbbell Bench Press x 10-12 reps
Rest 60 seconds
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Ring Swing x 8 reps
Interval 2 – Pop Swing x 8 reps
*Start the pop swing from a dead hang (no cast swing) and do not allow the body to swing higher than 45
degrees on either the forward or backswing. Interval 3 – Supine Snap Pull Swing x 8 reps Rest 60
seconds, then. . . B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Mounting Ring Muscle-Up x 4 reps *Rest 5
seconds between reps.
Interval 2 – Ring Muscle-Up x 3-5 reps
*Attempt to catch the dip as high as possible. Keep eyes focused on a point head height in front of you
throughout the reps.
Rest 60 seconds, then. . . C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support x 15 reps
Interval 2 – Single Leg Rowing Muscle-Up to Catch x 6-8 reps D.
For time: Run 800 Meters
immediately followed by…
Four rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)
immediately followed by… Run
800 Meters immediately
followed by… Four rounds of: 15
Pull-Ups
30 Push-Ups 45 Air Squats
immediately followed by…
Run 800 Meters
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with
them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12
minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes
with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the
remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in
activities that make your life full and help you recharge your batteries.
Every 2 minutes, for 10 minutes (5 sets):
1-Step Box Jump x 5 reps
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Single-Leg Broad Jump x 5 reps each leg
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
4-Stop Halting Snatch Deadlift with 8-second descent
C.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1
Build the first three sets, with the goal to go as heavy as you can handle for the final three sets. D.
Ten rounds for time of:
12/8 Calories of Assault Bike
10 Dumbbell Squats (50/35 lbs)
8 Toes-to-Rings
6 Burpees Over the Dumbbell
Four sets, not for time, of:
L-Sit x 30-45 seconds Muscle-Up
x 5-8 reps
5 Wall-Facing Handstand Push-Ups + 10-Foot Handstand Walk + 5 Strict Handstand Push-Ups
(perform the 5 wall facing, walk out 5 feet, turnaround and come back to the wall and perform 5 strict
HSPUs with your back to the wall) B.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every two minutes, for 20 minutes (10 sets):
(Power Clean + Jerk) x 2 reps
Build over the sets to establish a 2-RM power clean & jerk.
C.
Three sets of:
Barbell Loaded Bulgarian Split Squat x 8 reps @ 30X1
Rest 90 seconds
Jefferson Curl x 10 reps @ 4141
Rest 90 seconds D.
Four sets of:
Dumbbell Floor Press x 10 reps @ 2111
Rest 30 seconds
French Press x 15 reps @ 2011
Rest 30 seconds
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 2-3 minutes
E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
In 20 minutes or less, build to today’s 1-RM Box Squat B.
Every 2 minutes, for 10 minutes (5 sets):
Clean-Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower
position as you go. C.
Every 2 minutes, for 16 minutes (8 sets): Power
Jerk x 3 reps @ 75% of 1-RM Power Jerk
D.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
Minute 2 – 10 Walking Lunges with Kettlebells (32/24 kg KBs)
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)
Immediately followed by… Three rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
10 Walking Lunges with Kettlebells (32/24 kg KBs)
10 Burpee Box Jump-Overs (24″/20″)
Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is
too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts Four sets of:
25 Meter Breathe Every Stroke
(Breathe every stroke – both sides – and pause for a count of 3 seconds on each side of your body before
rolling to the other side)
Rest 20 seconds between each 25 Meter efforts Challenging
Sets!!!
(Beginner swimmers may consider cutting the following EMOMS in half.) Every
minute, on the minute, for 4 minutes:
Swim 50 Meters
(work on stabilizing your stroke count for each set)
Immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Swim 100 Meters
Immediately followed by…
Every minute, on the minute, for 4 minutes:
Swim 50 Meters
(work on stabilizing your stroke count for each set)
Rest a bit, and then cool down with… Every minute,
on the minute, for 4 minutes:
25 Meter Swim
(focus on tucked chin and rotation of head to breathe – one goggle in the water, one goggle out) B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12
minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes
with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus),
electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc…. D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the
remainder of the week.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in
activities that make your life full and help you recharge your batteries.
Day 10

A.
Every 2 minutes, for 8 minutes (four sets):
Seated Box Jump x 5 reps
Followed by…
Every 2 minutes, for 8 minutes (four sets):
Broad Jump x 5 reps
B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep Build to
today’s heavy.
C.
Three sets of:
Back Squat x 5 reps @ 4211 @ 75% of 1-RM Squat
Rest 2 minutes
Pay attention to the tempo – four second descent, two second hold in the bottom. D.
Three sets of:
Deadlift x 6-8 reps @ 65-70%
Immediately followed by. . . Sandbag
Squats x 20 reps
(Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.)
Rest 90 seconds
*If you don’t have access to a sandbag perform front racked kettlebell squats.
E.
Three sets of:
Dumbbell Biceps Curls (pronated grip) x 6 reps
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds
Day 11

Dynamic Mobility, Activation and Warm-Up

Start the clock and…
Band Assisted Hip Flexor Stretch x 45 seconds per side (add in 3-5 pulses)
Band Assisted Perfect Stretch x 45 seconds per side When the
running clock reaches 5:00, complete:
T-Spine Opener x 5-8 pass thrus
When the running clock reaches 7:00, complete:
Forward Leg Swings x 10 reps per side Lateral
Leg Swings x 10 reps per side When the
running clock reaches 9:00, complete:
Two sets of:
Assault Bike x 10 Calories
Air Squats x 10 reps
Push-Ups x 10 reps Hollow
Rocks x 30 seconds
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95 B.
Four sets for times of:
Row 300/250 Meters
10 Bar Muscle-Ups
Rest 60 seconds
20/15 Calories Assault Bike
15/10 Strict Handstand Push-Ups
Rest 2 minutes
C.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10-12 reps
(add weight if possible)
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest 60 seconds

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with
them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12
minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes
with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the
remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in
activities that make your life full and help you recharge your batteries.
Day 13

A.
Every 2 minutes, for 10 minutes (five sets):
1-Step Box Jump x 5 reps
Followed by…
Every 3 minutes, for 6 minutes (two sets):
Single-Leg Broad Jumps x 5 reps each leg
B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
4-Stop Halting Snatch Deadlift with 8-second descent
C.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 2 reps @ 32X1
All six sets must exceed load used last week. A good goal would be to increase the load of all sets by 4-5%. D.
Two sets for times of:
60/40 Calorie Assault Bike
15 Strict Handstand Push-Ups to 4″/2″ Deficit
20 Deadlifts (245/165 lbs)
60 Air Squats
800 Meter Run
Rest 4 minutes
Day 15

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Strict Ring Dips x 12-15 reps
(these should be slow and controlled)
Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups Minute 3
– Legless Rope Climb from seated position x 1 ascent (15′)
B.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
C.
Every two minutes, for 20 minutes (10
sets): Power Clean + Jerk + Clean & Jerk
Build to today’s heavy. D.
Three sets of:
Barbell Loaded Bulgarian Split Squat x 9-10 reps @ 30X1
(use the same weight as last week)
Rest 90 seconds
Jefferson Curl x 10 reps @ 4141
Rest 90 seconds
E.
Three sets of:
Bar Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Dumbbell Floor Press x 12 reps @ 2111
Rest 90 seconds

A.
Every 90 seconds, for 18 minutes (12 sets):
Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat
B.
Every 2 minutes, for 10 minutes (5 sets):
Clean-Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a
lower position as you go. C.
Every 2:30, for 20 minutes (6 sets):
Power Jerk x 3 reps
*Sets 1-2 = @ 75% of 1-RM
*Sets 3-4 = @ 80% of 1-RM
*Sets 5-6 = @ 85% of 1-RM
D.
Every 5 minutes, for 25 minutes (5 sets), for times:
Run 400 Meters (if possible, on Assault Air Runner)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (155/105 lbs)
Goal is lowest total time when the five sets are added
together.
Day 16

Swimming Technique and Active Recovery Session

Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is
too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count @ 50% pace
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high
elbows.) Rest 15 seconds between each 50 Meter effort Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and
proper hand position.)
Rest 15 seconds between 50 Meter efforts
Four sets of:
Swim 25 Meters with Breathing Options Below
Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your
body before rolling to the other side (2) Take 1 breath per 25 meters
(3) No breaths
Rest 15 seconds between each 25 Meter effort
Four sets of:
Streamlines off the wall on your back for distance
(this is drill prep for flip turns)
Rest as needed
Challenging Sets!!!
Every 30 seconds, for 2 minutes (4 sets):
Swim 25 Meters – Pull-Only
Every 45 seconds, for 3 minutes (4 sets):
Swim 25 Meters – Kick-Only
Every 20 seconds, for 80 seconds (4 sets):
Swim 25 Meters – focus on high hips and good
positioning Rest a bit, and then cool down with… Four
sets of:
Swim 50 Meters – Stroke Count and Breathe every 5th stroke
Rest 15 seconds between each 50 Meter effort
If you have flip turns, perform them…even if they’re not very good at this point.
Four sets of:
Streamlines for distance
Rest as needed
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with
them.
Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WO D and spend 10-12 minutes
with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WO D and spend 5-10
minutes with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus),
electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc…. D.
Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel
your efforts for the remainder of the week.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in
activities that make your life full and help you recharge your batteries.

Day 17

A.
Every 2 minutes, for 8 minutes (four sets):
Seated Box Jump x 5 reps
Followed by…
Every 2 minutes, minutes for 8 minutes (four sets):
Broad Jump x 5 reps
B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 88, 90, 92, 94 C.
Three sets of:
Back Squat x 5 reps @ 4111 @ 77-80% of 1-RM Squat
Rest 2 minutes D.
Three sets of:
Deadlift x 8-12 reps @ 65-70%
Rest 60 seconds
Max Rep Wall Ball Shots (30/20 lbs)
Rest 90 seconds
E.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then… Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Assault Bike x 3 minutes @ a light pace
Immediately followed by…
Band-Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps
When the running clock reaches 8:00…
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
When the running clock reaches 10:00… Three
sets of:
5 Jumping Air Squats
10 Air Squats
15 V-Ups 20
Double-Unders
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep Build
to today’s heavy.
Followed by…
Every 90 seconds, for 6 minutes (4 sets): Clean
& Jerk x 1 rep @ 90% of today’s heavy
B.
Three rounds for time of:
30/20 Calorie Assault Bike
8 Muscle-Ups
400 Meter Run
20 (10/10) Single Arm Dumbbell Overhead Squats (70/50 lbs)
D.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Kettlebell Rows x 6 reps each arm @ 21X0
Rest 90 seconds
Recovery Day18
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with
them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12
minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes
with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the
remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in
activities that make your life full and help you recharge your batteries.
Day 19

Warm- UP
Every 3 minutes, for 12 minutes (four sets):
Depth Drops x 10 reps
(set up the box 2 inches below your max effort vertical jump B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%
C.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 1 rep @ 32X1
Build to today’s 1-RM, strictly following the prescribed tempo.
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Tempo Front Squat x 2 reps @ 32X1
*Set 1 – 90% of today’s 1-RM
*Set 2 – 85% of today’s 1-RM
*Set 3 – 80% of today’s 1-RM D.
Two sets for times of:
60/40 Calorie Assault Bike
50 Wall Ball Shots (30/20 lbs)
40 Alternating Dumbbell Snatches (50/35 lbs)
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups to 2″/0″ Deficit
100 Double Unders
Rest 5 minutes
Every minute, on
the minute, for 15
minutes:
Minute 1 – 1-2 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-2 Skin the Cats
Minute 2 – 3-5 Chest-Facing-Wall Handstand Push-Ups
Minute 3 – 4 Ring Flys (Straight arms) + 7 Ring Push-Ups Finishing in Lock out B.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%
Followed by…
Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%
Followed by…
Every two minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%
C.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed D.
Three sets of:
Dumbbell Floor Press x 15 reps @ 2111
Rest 60 seconds
Diamond Push-Ups x 20-30 reps @2011
Rest as needed
E.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
Twelve sets of:
Box Squat x 2 reps @ 75% of Current 1-RM Box Squat
Rest 45 seconds
B.
Every 2 minutes, for 8 minutes (4 sets):
Power Jerk + 3 Overhead Squats
Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue,
stay with the empty bar & work to achieve a lower position as you go.
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Jerk x 2 reps @ 80% of 1-RM
D.
Every minute, on the minute, for 21 minutes:
Minute 1 – 15/10 Calories of Rowing
Minute 2 – 6 Burpee Over Dumbbells + 30 Double Unders
Minute 3 – 6 Burpee Over Dumbbells + 8 Dumbbell Thrusters (50/35 lbs)
Day 20

Swimming Technique and Active Recovery Session

Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is
too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(focus on a strong finish at the thigh)
Rest 15-20 seconds Four sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)
Challenging Sets Four sets of:
100 Meter Swim @ 100% effort
Rest 60 seconds (goal is to try to keep the times the same)
Rest 3 minutes For time:
Swim 200 Meters @ 100% effort
(goal is to be within 10 seconds of doubling your 100 time)
Rest 2 minutes Four sets of:
Swim 50 Meters @ 100% effort
Rest 30 seconds
Rest 60 seconds Four
sets of:
Swim 25 Meters with Breathing Options Below Choose
one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body
before rolling to the other side (2) Take 1 breath per 25 meters
(3) No breaths
Rest 15-20 seconds between each 25 Meter effort
Warm-Down
Four sets of:
Streamlines for Distance B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12
minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes
with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus),
electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc…. D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the
remainder of the week.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in
activities that make your life full and help you recharge your batteries.
Day 21

A.
Every 3 minutes, for 6 minutes (two sets):
Single Leg Depth Drops x 5 reps each leg
(set up the box below knee height )
Followed by…
Every 3 minutes, for 6 minutes (two sets):
Depth Drop into Split Stance x 5 reps each leg
B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 2 minutes, for 24 minutes (12 sets):
Snatch x 1 rep Build to today’s 1-RM.
C.
Four sets of:
Back Squat x 3 reps @ 3211
(aim for approximately 80-85% of your 1-RM back squat)
Rest 2 minutes D.
Three sets of:
Sandbag Squats x 20 reps
(Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.)
Immediately followed by. . .
Deadlift x Max Reps @ 70% of 1-RM
(as soon as there is any loss in form the set is over)
Rest 90 seconds
E.
Four sets of:
Dumbbell Biceps Curls (pronated grip) x 8 reps
Rest as needed
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed
Day 23

Dynamic Mobility, Activation and Warm-Up

Start the clock and …
Row 300 meters @ an easy pace immediately
followed by…
Banded Perfect Stretch x 45 seconds per side
Psoas Pulse x 45 seconds per side
When the running clock reaches 7:00…
Banded Clam Shell Iso Hold x 45 seconds per side Forward
Cross Crawl x 10 reps per side
Fire Hydrant Iso Hold x 45 seconds per side
When the running clock reaches 12:00… Two
sets of:
Side Plank Hold x 30 seconds per side
Air Squats x 15 reps A.
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk
Build to approximately 90% of your 1-RM Clean & Jerk.
B.
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
10 Muscle-Ups
20/15 Calorie Assault Bike 10
Ground to Overhead (155/105lb.)
C.
Four sets of:
Single-Arm Kettlebell Presses x 8 reps each arm @ 2111
Rest as needed
Single-Arm Kettlebell Row x 8 reps each arm @ 2111
Rest as needed
Recovery Day24
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with
them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12
minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes
with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the
remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in
activities that make your life full and help you recharge your batteries.
Day 25

Every 3 minutes, for 9 minutes (3 sets):

Depth Drops x 8 reps
(drop from a box that is the height of your vertical jump) B.
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 10 minutes (5 sets): 2-Position
Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%
C.
Every 90 seconds, for 9 minutes (6 sets):
Dead-Stop Front Squat x 1 rep
Build over the course of the 6 sets to today’s heavy. D.
For time:
Run 1-Mile
Immediately followed by…
Rounds of 21, 15 and 9 reps of:
Dumbbell Thruster (50/35 lbs)
Chest-to-Bar Pull-Ups
When the running clock reaches 15:00…
Run 1-Mile
Immediately followed by…
Rounds of 21, 15 and 9 reps of:
Alternating Dumbbell Snatch (50/35 lbs)
Burpee Over the Dumbbell
Day 26

A. Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Muscle-Ups x 2-3 reps @ 3110
(these should be slow and controlled)
Minute 2 – Bridge Hold s x 30 seconds
Minute 3 – Handstand Walk x 10-15 Meters
B.
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean Build to
today’s heavy complex.
C.
Three sets of:
Kettlebell Front-Rack Walking Lunges x 20 steps
Rest 90 seconds
Jefferson Curl x 8 reps @4141
Rest 90 seconds D.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on
more triceps engagement)
E.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds
Ten sets of:
Box Squat x 2 reps @ 80% of Current 1-RM Box Squat
Rest 60 seconds
B.
Every 2 minutes, for 8 minutes (4 sets):
Power Jerk + 3 Overhead Squats
Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay
with the empty bar & work to achieve a lower position as you go.
C.
Every 2:30, for 15 minutes (6 sets):
Power Jerk x 2 reps
*Sets 1-2 = @ 80% of 1-RM
*Sets 3-4 = @ 85% of 1-RM
*Sets 5-6 = @ 90% of 1-RM
D.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10 Strict Handstand Push-Ups to 4″/2″ Deficit
Minute 2 – 5 Ground to Overhead (135/95 lbs) + 1 Legless Rope Climb
Minute 3 – 10 Box-Facing Burpee Box Jump-Overs (24″/20″)
Day 27

Swimming Technique and Active Recovery Session

Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is
too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
Four sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds Four sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)
III.
Main Set
Focus on form for your swim – maximize streamlines – control your breath in the swim – smooth and long is
fast – stroke count should be within 1, no more than 2, ofyour warm up drill. Push the dryland portion. FOR
TIME:
Swim 25 Meters
1 Burpee
Swim 25 Meters
2 Burpees
Swim 25 Meters
3 Burpees
Swim 25 Meters
4 Burpees
Swim 25 Meters
5 Burpees
Swim 25 Meters
6 Burpees
Swim 25 Meters
7 Burpees
Swim 25 Meters
8 Burpees
Swim 25 Meters
9 Burpees
Swim 25 Meters
10 Burpees
– note your time –
Rest 60 seconds
Every minute, for 2 minutes:
Swim 50 Meters
Every 2 minutes, for 4 minutes:
Swim 100 Meters
Every minute, for 2 minutes:
Swim 50 Meters – focus on the pull
Rest 60 seconds
Every 50 seconds, for two sets:
Swim 50 Meters
Every 1:40, for two sets:
Swim 100 Meters
Every minute, for 2 minutes: Swim
50 Meters – focus on the pull

Day 28
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with
them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WO D and spend 10-12
minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes
with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus),
electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc…. D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the
remainder of the week.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in
activities that make your life full and help you recharge your batteries.
A.
Day 29
A. Every 3 minutes, for 6 minutes (two sets): Single-
Leg Depth Drops x 4 reps each leg
(set the box 2 inches higher than last week)
Followed by…
Every 3 minutes, for 6 minutes (two sets):
Depth Drop into Split Stance x 5 reps each leg
B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 85% of 1-RM
C.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 2 reps @ 4111
Build to today’s heaviest double at the prescribed tempo. D.
Three sets of:
Deadlift x 8-12 reps @ 65-70%
Immediately followed by…
Max Rep Wall Ball Shots (30/20 lbs)
Rest 90 seconds
Goal is to match your reps on April 6, 2019.
E.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed
Day 30

Dynamic Mobility, Activation and Warm-Up

Start the clock and …
Band Assisted Hip Flexor Stretch x 45 seconds per side (add in 3-5 pulses)
Band Assisted Perfect Stretch x 45 seconds per side
When the running clock reaches 5:00…
T-Spine Opener x 5-8 pass thrus
When the running clock reaches 7:00…
Forward Leg Swings x 10 reps per side
Lateral Leg Swings x 10 reps per side When
the running clock reaches 9:00… Two sets
of:
Assault Bike x 10 Calories
Air Squats x 10 reps
Push-Ups x 10 reps Hollow
Rocks x 30 seconds
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 2 reps
Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final 6 sets at 85%. B.
Three rounds for time of: 300/250
Meter Row
12 Power Snatches (95/65 lbs)
30 Double-Unders
6 Muscle-Ups
Rest 5 minutes, and then…
C.
Three rounds for time of: 200
Meter Run
12 Thrusters (95/65 lbs)
9 Bar-Facing Burpees
6 Bar Muscle-Ups
D.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Kettlebell Rows x 6 reps each arm @ 21X0
Rest 90 seconds

Recovery Day 31
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with
them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12
minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes
with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the
remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in
activities that make your life full and help you recharge your batteries.
Day 32

A.
Every 3 minutes, for 12 minutes (four sets): Depth
Drops x 6 reps
(box set up 2 inches higher than vertical jump) B.
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch from 2″ Below the Knee @ 75-85%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch x 1 rep @ 90-95%
C.
Every minute, on the minute, for 12 minutes:
Dead-Stop Front Squat x 1 rep Goal is to
build to heavier than last week. D.
Eight sets of:
20/15 Calorie Row or Ski-Erg
8 Toes-to-Bar
20/15 Assault Bike or Bike Erg
8 Thrusters (135/95 lbs)
Rest 60 seconds
Day 33

A.
Every minute, on the minute, for 18 minutes:
Minute 1 – 2-6 Bar Muscle-Ups
Minute 2 – 1-2 Legless Rope Climb starting from Seated Position
Minute 3 – 20’s Dragon Flag Hold s @45 degree
B.
Take 15 minutes to build to a Power Clean that is roughly 80-85% of your 1-RM Clean
and then…
Every minute, on the minute, for 10 minutes:
Power Clean x 1 rep @ 85% of 1-RM Clean
C.
Three sets of:
Kettlebell Front Rack Walking Lunges x 20 steps
Rest 90 seconds
Jefferson Curl x 8 reps @4141
Rest 90 seconds
D.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on
more triceps engagement)
Rest 30 seconds
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest 30 Seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed
E.
Three sets of:
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)

Day 34

A.
Every 2 minutes, for 14 minutes (7 sets) of: Box
Squat x 2 reps @ 85-90% of 1-RM Box Squat
B.
Three sets of:
Wide Stance Low Bar Back Squat x 4 reps @3311 65% of 1-RM Box Squat
Rest as needed
C.
Five sets of:
Double Kettlebell Overhead Squats x 2 reps @ 4311
(stick to the tempo, slow descent, 3 second hold)
Rest as needed
Build to the heaviest set you can safely support with good mechanics.
D.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 1 rep
*Sets 1-2 = @ 85% of 1-RM
*Sets 3-4 = @ 90% of 1-RM
*Sets 5-6 = @ 95% of 1-RM
E.
Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 5 Hang Squat Snatches (135/95 lbs) + 30 Double Unders Minute 2 – 5 Shoulder to Overhead
(135/95 lbs) + 10 Pull-Ups
Minute 3 – 10 Bar-Facing Burpees

Day 35

Swimming Technique and Active Recovery Session

Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too
intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
Four sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then
pull) Rest 15-20 seconds Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you
breathe) Rest 15-20 seconds Four sets of:
25-Meter Long Streamline – try to take your first stroke at the flags and complete a flip turn at the end
Rest 15-20 seconds
III.
Main Set – Pace Work
Pick the times according to what you can achieve. On the 50’s you should get 5 seconds of rest, no more, and
moving at 80% effort. The last two 50’s you will get 1-2 seconds of rest. You need to set the pace with the
25’s so make sure you touch the wall at the right time for the pace you pick. DO NOT SPRINT THE 25’s they
are to give you a sense of how to pace yourself. Most beginners always start too fast and then die as the set
progresses.
Three rounds of:
Every 30 seconds, for 1 minute (2 sets):
Swim 25 Meters – count your strokes and establish your for the set; you should be touching the wall at the
following times for each respective pace:
14-15 (35 for a 50)
16-17 (40 for a 50)
18-19 (45 for a 50)
20-22 (50 for a 50)
24-25 (55 for a 50) 26-
27 (1:00 for a 50) Two
sets of:
Swim 50 Meters on the
35/40/45/50/55/60 Two
sets of:
Swim 100 Meters on the
1:10/1:20/1:30/1:40/1:50/2:00 Two
sets of:
Swim 50 Meters
on the 30/35/40/45/50/55
No rest, go directly into the next round – use the 25’s to re-stablish breath control and your pace.. if you must
rest – rest only until you catch your breath. You shouldn’t have to rest if you picked the right pace.

Day 36

A.
Every 3 minutes, for 6 minutes (two sets):
Single Leg Depth Drops x 3 reps each leg
(set up your box 2 inches higher than last week)
Followed by…
Every 3 minutes, for 6 minutes (two sets): Depth
Drop into Split Stance x 5 reps each leg B.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Keep the barbell close and be quick and aggressive in your turnover.
Followed by…
Every 3 minutes, for 18 minutes (6 sets):
3-Position Snatch @ 65-75%
(high hang, mid-thigh, and then from 2″ below the knee)
C.
Every 2 minutes, for 14 minutes (7 sets) of:
Back Squat x 2 reps @ 4111
All sets should be performed at 95-102% of last week’s heaviest double. D.
Three sets of:
Deadlift x Max Reps @ 70% of 1-RM
(as soon as there is any loss in form the set is over)
immediately followed by… Sandbag
Squats x 20 reps
(Choose a weight you can do 20
reps with for your first set. Let’s see
the reps you can get on the last set.)
Rest 90 seconds
E.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then… Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rest 2 minutes, and then… Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Day 36
Dynamic Mobility, Activation
and Warm-Up
Start the clock and …
Assault Bike x 3 minutes @ a light pace
Followed by…
Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps
When the running clock reaches 8:00…
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
When the running clock reaches 10:00… Two
sets of:
Single Leg Hip Bridge On Bench x 10 reps per leg
Russian Twists x 20 reps
Kettlebell Swings x 20 reps
Goblet Squats x 10 reps A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep Build
to today’s heavy. B.
Four sets for times of:
20/15 Calorie Assault Bike
10 Strict Handstand Push-Ups to 4″/2″ Deficit
20 Alternating Dumbbell Snatches
40 Air Squats
20/15 Calorie Bike
Rest 4 minutes
C.
Three sets of:
Landmine Row x 6 reps each arm @ 21X0
Rest as needed
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest as needed

Recovery Day 37
A. Mobility and Maintenance Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and
spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD
and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes
with them. – AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the
remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in
activities that make your life full and help you recharge your batteries.