CYCLE 6 ASSIST

W 3/13/19
Go as HEAVY as you can manage
10 Ab Wheel

HPUSH: 8-12 Bar Chinups (Palm Face)
VPUSH: 8-12 DB Paused Rows
HINGE: 8-15 Heel Elevated 2KB Front Rack Squat
SQUAT: 8-15 2KB/DB RDL
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 10x Power Swing, Swing

T 3/12/19
Go as HEAVY as you can manage
5 L Sit Ring Pullups

HPUSH: 8-12 Bar Chinups (Palm Face)
VPUSH: 8-12 DB Paused Rows
HINGE: 8-15 Heel Elevated 2KB Front Rack Squat
SQUAT: 8-15 2KB/DB RDL
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 2m Sandbag Front Hold

S 3/9/19
Go as HEAVY as you can manage
10 Wallball Situp Throws

HPUSH: 8-12 Bar Chinups (Palm Face)
VPUSH: 8-12 DB Paused Rows
HINGE: 8-15 Heel Elevated 2KB Front Rack Squat
SQUAT: 8-15 2KB/DB RDL
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 20 LR SA Ring Rows

F 3/8/19
Go as HEAVY as you can manage
6-12 Walking Renegade Rows

HPUSH: 8-12 Bar Chinups (Palm Face)
VPUSH: 8-12 DB Paused Rows
HINGE: 8-15 Heel Elevated 2KB Front Rack Squat
SQUAT: 8-15 2KB/DB RDL
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: :60s DU or SU Practice

T 3/7/19
Go as HEAVY as you can manage
10 Plate Overhead Situps

HPUSH: 8-12 Bar Chinups (Palm Face)
VPUSH: 8-12 DB Paused Rows
HINGE: 8-15 Heel Elevated 2KB Front Rack Squat
SQUAT: 8-15 2KB/DB RDL
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 30 Knees to Feet

S 3/3/19
Go as HEAVY as you can manage
40y LR Sandbag Shoulder Carry

HPUSH: 8-12 Bar Chinups (Palm Face)
VPUSH: 8-12 DB Paused Rows
HINGE: 8-15 Heel Elevated 2KB Front Rack Squat
SQUAT: 8-15 2KB/DB RDL
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 30 Wind Shield Wipers

S 3/3/19
Go as HEAVY as you can manage
5x LR Squat - BS Lunge - Lat DL Lunge

HPUSH: 8-12 Bar Chinups (Palm Face)
VPUSH: 8-12 DB Paused Rows
HINGE: 8-15 Heel Elevated 2KB Front Rack Squat
SQUAT: 8-15 2KB/DB RDL
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: :60s HS/Pike Hold

F 3/1/19
Go as HEAVY as you can manage
10 LR Pot Stirs

HPUSH: 8-12 Bar Chinups (Palm Face)
VPUSH: 8-12 DB Paused Rows
HINGE: 8-15 Heel Elevated 2KB Front Rack Squat
SQUAT: 8-15 2KB/DB RDL
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 30 Renegade Rows

F 3/1/19
Go as HEAVY as you can manage
6 L/R DB/KB Walking Lunges

HPUSH: 8-12 Bar Chinups (Palm Face)
VPUSH: 8-12 DB Paused Rows
HINGE: 8-15 Heel Elevated 2KB Front Rack Squat
SQUAT: 8-15 2KB/DB RDL
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 3 Rounds: :30s Wallsit (Weighted, same as Squat, 5 Heavy Squats

T 2/28/19
Go as HEAVY as you can manage
8 Heavy KB Power Swings

HPUSH: 8-12 Bar Chinups (Palm Face)
VPUSH: 8-12 DB Paused Rows
HINGE: 8-15 Heel Elevated 2KB Front Rack Squat
SQUAT: 8-15 2KB/DB RDL
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 50 Sledges

W 2/27/19
Go as HEAVY as you can manage
8 LR Lateral Step Up

HPUSH: 8-12 Ring Pullups
VPUSH: 8-12 DB Suitcase Row
HINGE: 8-12 Backstep Lunge
SQUAT: 8-12 GHD
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 30 Rings T2B/K2E

T 2/26/19
Go as HEAVY as you can manage
10 LR DB Pull Throughs

HPUSH: 8-12 Ring Pullups
VPUSH: 8-12 DB Suitcase Row
HINGE: 8-12 Backstep Lunge
SQUAT: 8-12 GHD
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 20 Tire Flips

S 2/24/19
Go as HEAVY as you can manage
2KB Complex: Farmer Carry 40y, 5 Cleans, 5 Presses 5 Squats

HPUSH: 8-12 Ring Pullups
VPUSH: 8-12 DB Suitcase Row
HINGE: 8-12 Backstep Lunge
SQUAT: 8-12 GHD
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 10 Rope Climb, 20 HOH

F 2/22/19
Go as HEAVY as you can manage
5-10 LR SA KB OH Squat

HPUSH: 8-12 Ring Pullups
VPUSH: 8-12 DB Suitcase Row
HINGE: 8-12 Backstep Lunge
SQUAT: 8-12 GHD
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 10 Rope Climb, 20 HOH

F 2/22/19
Go as HEAVY as you can manage
5 Chest Height Sandbag Load

HPUSH: 8-12 Ring Pullups
VPUSH: 8-12 DB Suitcase Row
HINGE: 8-12 Backstep Lunge
SQUAT: 8-12 GHD
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

CASHOUT: 30 Pullups

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T 2/19/19
Go as HEAVY as you can manage
5-10 LR 1 Arm Pushup Progression

HPUSH: 8-12 Ring Pullups
VPUSH: 8-12 DB Suitcase Row
HINGE: 8-12 Backstep Lunge
SQUAT: 8-12 GHD
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

 

CASHOUT: 200y Farmer Carry

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T 2/19/19
Go as HEAVY as you can manage
8 L/R Landmine Rotations

HPUSH: 8-12 Ring Pullups
VPUSH: 8-12 DB Suitcase Row
HINGE: 8-12 Backstep Lunge
SQUAT: 8-12 GHD
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

 

CASHOUT: 5 Peg Boards OR 30 Pullups

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M 2/18/19
Go as HEAVY as you can manage

1 LR TGU with a Press in Each Position

HPUSH: 8-12 Ring Pullups
VPUSH: 8-12 DB Suitcase Row
HINGE: 8-12 Backstep Lunge
SQUAT: 8-12 GHD
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

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S 2/17/19
Go as HEAVY as you can manage

20y Sandbag Front Rack Carry
8-10 Power KB Swing

HPUSH: 8-12 Ring Pullups
VPUSH: 8-12 DB Suitcase Row
HINGE: 8-12 Backstep Lunge
SQUAT: 8-12 GHD
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

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S 2/16/19
Go as HEAVY as you can manage

20y Chaos Sprinter Farmer Carrys
6-8  LR De-acceleration Lunge

HPUSH: 8-12 Ring Pullups
VPUSH: 8-12 DB Suitcase Row
HINGE: 8-12 Backstep Lunge
SQUAT: 8-12 GHD
SKILL/CORE: 20 DB Curl // 20 Band Pushdown

F 2/15/19
Go as HEAVY as you can manage

8-15 Weighted Situp
8-15 DB/BB Row // 6-10 LR DB Backstep Lunge to Step Up
2 PB Climb or 5-10 PB Pullup or 5-10 Netural Pullup

TH 2/14/19
Go as HEAVY as you can manage

8-15 Close Stance Goblet Squat
10-20 Suitcase Row // 10-20 DB/K RDL
:30-45s Weighted Plank

T 2/13/19
Go as HEAVY as you can manage

8-15 1 Arm Suitcase Hold & OH Press
10-20 Facepulls // 8-12 GHD
10-20 Earthquake Bench

M 2/12/19
Go as HEAVY as you can manage

8-15 1KB Deadlift
10-15 Ring Row with 10-20s Hold // 10-15 Hamstring Jammers with 10-20s Hold
10-20 Earthquake Squat

S 2/10/19
Go as HEAVY as you can manage

5-12 Slow T2B/K2C
10-15 Ring Rows // 6-12 MB/SB Front Rack Squat
5 L/R Renegade Row

S 2/9/19
Go as HEAVY as you can manage

:20s All Out Ski ERG
5-10 L/R DB Rows // 6-12 Step Ups
5 Box Jump

F 2/8/19
Go as HEAVY as you can manage

10 KB Swings (EXPLOSIVE)
5-10 L/R DB Power Rows // 6-12 Jump Squats for Height
5 L/R Lateral PAUSED Bounds

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TH 2/7/19
Go as HEAVY as you can manage

20y Farmer Carry
5-10 Kickthrough KB Pushups // 6-12 2KB Sumo Deadlifts
20y Farmer Carry
AMRAP Pullups [At Hardest Difficulty doable for at least 5]