2 Mile Run
-Into-
“Invisible Fran”
21-15-9
Air Squats
Push Ups
General Warm-Up
1:30 Cardio Choice
-
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
5/5 Lateral Lunges
-
2 Sets (Priming the Pull and the Posterior Chain):
8 Ring Rows, 2 Second Pause at the Top
10 Kettlebell Deadlifts, Light
8 Tall Kneeling Kettlebell Halos (4 Each Direction)
-
1 Set:
5 Strict Pull-Ups at Today's Pace (Full lockout at the bottom, chin clearly over)
-
Then take 2 sets on the Weighted Strict Pull-Up to find a load that leaves the last rep strong.
Loading Notes: Level 2: 3 Strict Pull-Ups + 5 Banded Strict Pull-Ups
Level 1: 3 Jumping Eccentric Pull-Ups + 5 Ring Rows
For Quality
Every 4:00 x 4 Sets
16 Dual Kettlebell Alternating Gorilla Row (8/Side)
10 Dual Kettlebell Front Rack Reverse Lunges (5/Side)
16 GHD Hip Extensions
Score = Check Box
Kettlebells: 53/35lb (24/16kg)
Goals: Complete each set at a quality tempo in roughly 3:00
Stimulus: Strength and Stability / Quality Accessory Work
RPE: 4/10
Primary Objective: All three movements unbroken at full range in every set.
Secondary Objective: Same load and same tempo from set one through set four.
Level 2:
Every 4:00 x 4 Sets
16 Dual Kettlebell Alternating Gorilla Row (8/Side)
10 Dual Kettlebell Front Rack Reverse Lunges (5/Side)
16 GHD Hip Extensions
Kettlebells: 35/26lb (16/12kg)
Level 1:
Every 4:00 x 4 Sets
12 Dual Kettlebell Alternating Gorilla Row (6/Side)
8 Dual Kettlebell Front Rack Reverse Lunges (4/Side)
15 Banded Good Mornings or Glute Hip Thrusts off Bench
Kettlebells: 26/18lb (12/8kg)
Masters 55+:
Every 4:00 x 4 Sets
12 Dual Kettlebell Alternating Gorilla Row (6/Side)
8 Dual Kettlebell Front Rack Reverse Lunges (5/Side)
12 GHD Hip Extensions
Kettlebells: 44/26lb (20/12kg)
Competitor:
Every 4:00 x 4 Sets
16 Dual Kettlebell Alternating Gorilla Row (8/Side)
10 Dual Kettlebell Front Rack Reverse Lunges (5/Side)
16 GHD Hip Extensions
Kettlebells: 70/53lb (32/24kg)
Hotel Gym / Travel:
Every 4:00 x 4 Sets
16 Dual Dumbbell Alternating Gorilla Row (8/Side)
10 Dual Dumbbell Front Rack Reverse Lunges (5/Side)
16 Glute Hip Thrusts off Bench
Dumbbells: 2 x 50/35lb (22.5/15kg)
1-2 Sets
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
For Quality
4 Sets:
50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push
100ft (30m) Sandbag Bear Hug Carry
:30 Wall Sit March
"The Accessory Challenge"
Track How Many Days You Completed the Accessory Work Across the Week
Score = Reps (1 Rep = 1 Day)
General Prep
:30 Pogo Hops
8 Push-Up to Down Dog + Calf Gas Pedals
:30 Jumping Jacks
8 No Jump Burpees
10 Low Hop Pogo Hops + 10 High Hop Pogo Hops
6 Down Dog Pike Push-Ups
-
Specific Prep
10 Single Unders (Low Hop) + 10 Single Unders (High Hop)
5/5 Behind the Neck Elbow Punches
5 Front Squats
15 Double Unders or 30 Single Unders
-
5 Push Press
5 Thrusters
15 Double Unders or 30 Single Unders
-
Take the Barbell to the Rack
5 Push Press at 50%
4 Push Press at 60%
3 Push Press @ 65%
Loading Notes:
• Percentage of 1RM Push Press, load stays the same across all four sets.
• Loads should allow for a speed on the drive and a firm lockout overhead.
Points of Performance:
• Setup: Bar in the front rack, elbows slightly in front, ribs down, big brace.
• Dip: Vertical torso, heels down, short dip, no pause at the bottom.
• Drive: Extend the hips and legs, punch the head through, full lockout overhead.
Modifications:
• Level 1: 7 reps at a moderate load by feel, or Dual Dumbbell Push Press.
• Hotel Gym / Travel: 7 Dual Dumbbell Push Press at a moderate load.
For Time
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
Time Cap: 10:00
Score = Time
Barbell: 75/55lb (34/25kg)
Goals: 6:00-8:00
Stimulus: Shoulder + Quad Stamina
RPE: 8/10
Primary Objective: Unbroken thrusters in all five sets.
Secondary Objective: Minimal breaks on the rope, with one planned break allowed in the set of 72.
Level 2:
For Time
24-36-48-36-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 65/45lb (30/20kg)
Level 1:
For Time
30-60-90-60-30 Single Unders
10 Thrusters after each set of Single Unders
Barbell: 45/35lb (20/15kg)
Masters 55+:
For Time
24-36-48-36-24 Double Unders
10 Thrusters after each set of Double Unders
Barbell: 65/45lb (29/20kg)
Competitor:
For Time
24-48-72-48-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
For Time
24-48-72-48-24 Double Unders
12 Dual Dumbbell Thrusters after each set of Double Unders
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
1:00/1:00 Crossbody Lat Stretch
:30/:30 Calf Stretch
1:00/1:00 Pec Smash Out
1:00/1:00 Foam Roll Lat Smash
For Quality:
3 Sets:
8/8 Side Lying Dumbbell External Rotation
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
"The Accessory Challenge"
Track How Many Days You Completed the Accessory Work Across the Week
Score = Reps (1 Rep = 1 Day)
General Prep
:30 Pogo Hops
8 Push-Up to Down Dog + Calf Gas Pedals
:30 Jumping Jacks
8 No Jump Burpees
10 Low Hop Pogo Hops + 10 High Hop Pogo Hops
6 Down Dog Pike Push-Ups
-
Specific Prep
10 Single Unders (Low Hop) + 10 Single Unders (High Hop)
5/5 Behind the Neck Elbow Punches
5 Front Squats
15 Double Unders or 30 Single Unders
-
5 Push Press
5 Thrusters
15 Double Unders or 30 Single Unders
-
Take the Barbell to the Rack
5 Push Press at 50%
4 Push Press at 60%
3 Push Press @ 65%
Loading Notes:
• Percentage of 1RM Push Press, load stays the same across all four sets.
• Loads should allow for a speed on the drive and a firm lockout overhead.
Points of Performance:
• Setup: Bar in the front rack, elbows slightly in front, ribs down, big brace.
• Dip: Vertical torso, heels down, short dip, no pause at the bottom.
• Drive: Extend the hips and legs, punch the head through, full lockout overhead.
Modifications:
• Level 1: 7 reps at a moderate load by feel, or Dual Dumbbell Push Press.
• Hotel Gym / Travel: 7 Dual Dumbbell Push Press at a moderate load.
For Time
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
Time Cap: 10:00
Score = Time
Barbell: 75/55lb (34/25kg)
Goals: 6:00-8:00
Stimulus: Shoulder + Quad Stamina
RPE: 8/10
Primary Objective: Unbroken thrusters in all five sets.
Secondary Objective: Minimal breaks on the rope, with one planned break allowed in the set of 72.
Level 2:
For Time
24-36-48-36-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 65/45lb (30/20kg)
Level 1:
For Time
30-60-90-60-30 Single Unders
10 Thrusters after each set of Single Unders
Barbell: 45/35lb (20/15kg)
Masters 55+:
For Time
24-36-48-36-24 Double Unders
10 Thrusters after each set of Double Unders
Barbell: 65/45lb (29/20kg)
Competitor:
For Time
24-48-72-48-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
For Time
24-48-72-48-24 Double Unders
12 Dual Dumbbell Thrusters after each set of Double Unders
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
1:00/1:00 Crossbody Lat Stretch
:30/:30 Calf Stretch
1:00/1:00 Pec Smash Out
1:00/1:00 Foam Roll Lat Smash
For Quality:
3 Sets:
8/8 Side Lying Dumbbell External Rotation
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
"The Accessory Challenge"
Track How Many Days You Completed the Accessory Work Across the Week
Score = Reps (1 Rep = 1 Day)
General Prep
:30 Pogo Hops
8 Push-Up to Down Dog + Calf Gas Pedals
:30 Jumping Jacks
8 No Jump Burpees
10 Low Hop Pogo Hops + 10 High Hop Pogo Hops
6 Down Dog Pike Push-Ups
-
Specific Prep
10 Single Unders (Low Hop) + 10 Single Unders (High Hop)
5/5 Behind the Neck Elbow Punches
5 Front Squats
15 Double Unders or 30 Single Unders
-
5 Push Press
5 Thrusters
15 Double Unders or 30 Single Unders
-
Take the Barbell to the Rack
5 Push Press at 50%
4 Push Press at 60%
3 Push Press @ 65%
Loading Notes:
• Percentage of 1RM Push Press, load stays the same across all four sets.
• Loads should allow for a speed on the drive and a firm lockout overhead.
Points of Performance:
• Setup: Bar in the front rack, elbows slightly in front, ribs down, big brace.
• Dip: Vertical torso, heels down, short dip, no pause at the bottom.
• Drive: Extend the hips and legs, punch the head through, full lockout overhead.
Modifications:
• Level 1: 7 reps at a moderate load by feel, or Dual Dumbbell Push Press.
• Hotel Gym / Travel: 7 Dual Dumbbell Push Press at a moderate load.
For Time
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
Time Cap: 10:00
Score = Time
Barbell: 75/55lb (34/25kg)
Goals: 6:00-8:00
Stimulus: Shoulder + Quad Stamina
RPE: 8/10
Primary Objective: Unbroken thrusters in all five sets.
Secondary Objective: Minimal breaks on the rope, with one planned break allowed in the set of 72.
Level 2:
For Time
24-36-48-36-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 65/45lb (30/20kg)
Level 1:
For Time
30-60-90-60-30 Single Unders
10 Thrusters after each set of Single Unders
Barbell: 45/35lb (20/15kg)
Masters 55+:
For Time
24-36-48-36-24 Double Unders
10 Thrusters after each set of Double Unders
Barbell: 65/45lb (29/20kg)
Competitor:
For Time
24-48-72-48-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
For Time
24-48-72-48-24 Double Unders
12 Dual Dumbbell Thrusters after each set of Double Unders
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
1:00/1:00 Crossbody Lat Stretch
:30/:30 Calf Stretch
1:00/1:00 Pec Smash Out
1:00/1:00 Foam Roll Lat Smash
For Quality:
3 Sets:
8/8 Side Lying Dumbbell External Rotation
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
"The Accessory Challenge"
Track How Many Days You Completed the Accessory Work Across the Week
Score = Reps (1 Rep = 1 Day)
General Prep
:30 Pogo Hops
8 Push-Up to Down Dog + Calf Gas Pedals
:30 Jumping Jacks
8 No Jump Burpees
10 Low Hop Pogo Hops + 10 High Hop Pogo Hops
6 Down Dog Pike Push-Ups
-
Specific Prep
10 Single Unders (Low Hop) + 10 Single Unders (High Hop)
5/5 Behind the Neck Elbow Punches
5 Front Squats
15 Double Unders or 30 Single Unders
-
5 Push Press
5 Thrusters
15 Double Unders or 30 Single Unders
-
Take the Barbell to the Rack
5 Push Press at 50%
4 Push Press at 60%
3 Push Press @ 65%
Loading Notes:
• Percentage of 1RM Push Press, load stays the same across all four sets.
• Loads should allow for a speed on the drive and a firm lockout overhead.
Points of Performance:
• Setup: Bar in the front rack, elbows slightly in front, ribs down, big brace.
• Dip: Vertical torso, heels down, short dip, no pause at the bottom.
• Drive: Extend the hips and legs, punch the head through, full lockout overhead.
Modifications:
• Level 1: 7 reps at a moderate load by feel, or Dual Dumbbell Push Press.
• Hotel Gym / Travel: 7 Dual Dumbbell Push Press at a moderate load.
For Time
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
Time Cap: 10:00
Score = Time
Barbell: 75/55lb (34/25kg)
Goals: 6:00-8:00
Stimulus: Shoulder + Quad Stamina
RPE: 8/10
Primary Objective: Unbroken thrusters in all five sets.
Secondary Objective: Minimal breaks on the rope, with one planned break allowed in the set of 72.
Level 2:
For Time
24-36-48-36-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 65/45lb (30/20kg)
Level 1:
For Time
30-60-90-60-30 Single Unders
10 Thrusters after each set of Single Unders
Barbell: 45/35lb (20/15kg)
Masters 55+:
For Time
24-36-48-36-24 Double Unders
10 Thrusters after each set of Double Unders
Barbell: 65/45lb (29/20kg)
Competitor:
For Time
24-48-72-48-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
For Time
24-48-72-48-24 Double Unders
12 Dual Dumbbell Thrusters after each set of Double Unders
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
1:00/1:00 Crossbody Lat Stretch
:30/:30 Calf Stretch
1:00/1:00 Pec Smash Out
1:00/1:00 Foam Roll Lat Smash
For Quality:
3 Sets:
8/8 Side Lying Dumbbell External Rotation
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
"The Accessory Challenge"
Track How Many Days You Completed the Accessory Work Across the Week
Score = Reps (1 Rep = 1 Day)
General Prep
:30 Pogo Hops
8 Push-Up to Down Dog + Calf Gas Pedals
:30 Jumping Jacks
8 No Jump Burpees
10 Low Hop Pogo Hops + 10 High Hop Pogo Hops
6 Down Dog Pike Push-Ups
-
Specific Prep
10 Single Unders (Low Hop) + 10 Single Unders (High Hop)
5/5 Behind the Neck Elbow Punches
5 Front Squats
15 Double Unders or 30 Single Unders
-
5 Push Press
5 Thrusters
15 Double Unders or 30 Single Unders
-
Take the Barbell to the Rack
5 Push Press at 50%
4 Push Press at 60%
3 Push Press @ 65%
Loading Notes:
• Percentage of 1RM Push Press, load stays the same across all four sets.
• Loads should allow for a speed on the drive and a firm lockout overhead.
Points of Performance:
• Setup: Bar in the front rack, elbows slightly in front, ribs down, big brace.
• Dip: Vertical torso, heels down, short dip, no pause at the bottom.
• Drive: Extend the hips and legs, punch the head through, full lockout overhead.
Modifications:
• Level 1: 7 reps at a moderate load by feel, or Dual Dumbbell Push Press.
• Hotel Gym / Travel: 7 Dual Dumbbell Push Press at a moderate load.
For Time
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
Time Cap: 10:00
Score = Time
Barbell: 75/55lb (34/25kg)
Goals: 6:00-8:00
Stimulus: Shoulder + Quad Stamina
RPE: 8/10
Primary Objective: Unbroken thrusters in all five sets.
Secondary Objective: Minimal breaks on the rope, with one planned break allowed in the set of 72.
Level 2:
For Time
24-36-48-36-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 65/45lb (30/20kg)
Level 1:
For Time
30-60-90-60-30 Single Unders
10 Thrusters after each set of Single Unders
Barbell: 45/35lb (20/15kg)
Masters 55+:
For Time
24-36-48-36-24 Double Unders
10 Thrusters after each set of Double Unders
Barbell: 65/45lb (29/20kg)
Competitor:
For Time
24-48-72-48-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
For Time
24-48-72-48-24 Double Unders
12 Dual Dumbbell Thrusters after each set of Double Unders
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
1:00/1:00 Crossbody Lat Stretch
:30/:30 Calf Stretch
1:00/1:00 Pec Smash Out
1:00/1:00 Foam Roll Lat Smash
For Quality:
3 Sets:
8/8 Side Lying Dumbbell External Rotation
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
"The Accessory Challenge"
Track How Many Days You Completed the Accessory Work Across the Week
Score = Reps (1 Rep = 1 Day)
General Prep
:30 Pogo Hops
8 Push-Up to Down Dog + Calf Gas Pedals
:30 Jumping Jacks
8 No Jump Burpees
10 Low Hop Pogo Hops + 10 High Hop Pogo Hops
6 Down Dog Pike Push-Ups
-
Specific Prep
10 Single Unders (Low Hop) + 10 Single Unders (High Hop)
5/5 Behind the Neck Elbow Punches
5 Front Squats
15 Double Unders or 30 Single Unders
-
5 Push Press
5 Thrusters
15 Double Unders or 30 Single Unders
-
Take the Barbell to the Rack
5 Push Press at 50%
4 Push Press at 60%
3 Push Press @ 65%
Loading Notes:
• Percentage of 1RM Push Press, load stays the same across all four sets.
• Loads should allow for a speed on the drive and a firm lockout overhead.
Points of Performance:
• Setup: Bar in the front rack, elbows slightly in front, ribs down, big brace.
• Dip: Vertical torso, heels down, short dip, no pause at the bottom.
• Drive: Extend the hips and legs, punch the head through, full lockout overhead.
Modifications:
• Level 1: 7 reps at a moderate load by feel, or Dual Dumbbell Push Press.
• Hotel Gym / Travel: 7 Dual Dumbbell Push Press at a moderate load.
For Time
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
12 Thrusters
Time Cap: 10:00
Score = Time
Barbell: 75/55lb (34/25kg)
Goals: 6:00-8:00
Stimulus: Shoulder + Quad Stamina
RPE: 8/10
Primary Objective: Unbroken thrusters in all five sets.
Secondary Objective: Minimal breaks on the rope, with one planned break allowed in the set of 72.
Level 2:
For Time
24-36-48-36-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 65/45lb (30/20kg)
Level 1:
For Time
30-60-90-60-30 Single Unders
10 Thrusters after each set of Single Unders
Barbell: 45/35lb (20/15kg)
Masters 55+:
For Time
24-36-48-36-24 Double Unders
10 Thrusters after each set of Double Unders
Barbell: 65/45lb (29/20kg)
Competitor:
For Time
24-48-72-48-24 Double Unders
12 Thrusters after each set of Double Unders
Barbell: 95/65lb (43/30kg)
Hotel Gym / Travel:
For Time
24-48-72-48-24 Double Unders
12 Dual Dumbbell Thrusters after each set of Double Unders
Dumbbells: 2 x 35/25lb (15/12kg)
For Quality:
1:00/1:00 Crossbody Lat Stretch
:30/:30 Calf Stretch
1:00/1:00 Pec Smash Out
1:00/1:00 Foam Roll Lat Smash
For Quality:
3 Sets:
8/8 Side Lying Dumbbell External Rotation
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
