Monday:
Back Squat
On the 0:00 – 5 Reps
On the 2:00 – 4 Reps
On the 4:00 – 3 Reps
On the 6:00 – 2 Reps
On the 8:00 – 1 Rep
On the 10:00 – 1 Rep
On the 12:00 – 1 Rep
On the 14:00 – 1 Rep
On the 16:00 – 1 Rep
Week #8 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-9 completed “On the 2:00
Body Armor
3 Sets
Not for Time:
10 Banded Barbell Bent Over Rows
10 Pistols
10 Double KB Snatch
10 Pistols
Rest 2:00 between sets.
Conditioning
3 Rounds:
50 Air Squats
35 Pushups
25/18 Calorie Row
HOME WOD:
“Cairo”
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
“Cairo” (No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
Pulling work:
5 sets of bent over rows. (Goal is to go close to failure each set. However many reps it takes with what you have. Ideally sets of 10’s)
Tuesday:
Strict Handstand Push-ups (On the 0:00…)
For Time:
50 Strict Handstand Push-ups
5 Minute Time Cap.
Strict Pull-Ups (On the 7:00…)
1 Set:
Max Unbroken Strict Pull-ups
Conditioning
3 x AMRAP 5’s
Part #1:
45/30 Calorie Assault Bike Buy-In, into…
AMRAP:
9 Power Cleans (95/65)
21 Double-Unders
Rest 5:00 Minutes
Part #2:
30/20 Calorie Bike Buy-In, into…
AMRAP:
6 Power Cleans (135/95)
21 Double-Unders
Rest 5:00 Minutes
Part #3:
15/10 Calorie Bike Buy-In, into…
AMRAP:
3 Power Cleans (165/115)
21 Double-Unders
Kilos: 1st Bar (43/29.5)
2nd Bar (61/43)
3rd Bar (75/52)
HOME WOD:
“Gravity”
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees
“Gravity” (No Equipment Version)
5 Rounds For Time:
60 “Dot Hops”
40 Sit-Ups
20 Pushups
10 Reverse Burpees
Wednesday:
Beast Builder
3:00 On
3:00 Off
3:00 On
___________________________
3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)
1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks
Kilos: 1st Bar (52/38)
2nd Bar (61/43)
3rd Bar (70/48)
4th Bar (84/61)
5th Bar (93/65)
6th Bar (102.5/70)
Conditioning
“Dirty 30”
30 Box Jumps (24″/20″)
30 Chest to Bar Pull-Ups
30 KBS (53/35)
30 Front Squats (115/85)
30 TTB
30 Push Press (115/85)
30 Deadlifts (115/85)
30 WB (20/14)
30 Burpees
100 Double-Unders
Kilos: Kettlebell (24/16)
Barbell (52/38.6)
Wallball (9/6)
HOME WOD:
Day #13 – “Three Peat”
Part A) On the 0:00
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches
Part B. On the 7:00
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans
Part C. On the 14:00
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters
On all dumbbell movements, alternate hands every 5 repetitions.
Day #13 – “Three Peat” (No Equipment Version)
Part A) On the 0:00
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
Part B) On the 7:00
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
Part C) On the 14:00
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
Pulling work:
5 sets: single arm lawnmower pulls. (Goal is hard sets of 10’s or go until failure)
Thursday:
HOME WOD:
“Cindu”
AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders
“Cindu” (No Equipment Version)
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)
Friday:
Front Squat
On the 2:00 x 7 Sets
On the 0: 3 Reps
On the 2: 1 Rep
On the 4: 3 Reps
On the 6: 1 Rep
On the 8: 3 Reps
On the 10: 1 Rep
On the 12: 12 Reps
Body Armor
3 Giant Sets:
10 Supinated Grip Ring Rows
20 DB Suitcase Elevated Split Squats (10/leg)
:30s Banded Glute Bridge Hold
Conditioning
AMRAP 15:
5 Bar Muscle-Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Kilos: (43/29.5)
HOME WOD:
“Deck of Cards”
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches
“Deck of Cards” (No Equipment Version)
Spades – Odd-Object Zercher Squats
Clubs – Odd-Object to Shoulder
Hearts – Sit-Ups
Diamonds – Burpees
Pulling work:
100 bicep curls
100 banded last pulldowns
Saturday: 
Conditioning
Teams of 3
3 Rounds (30:00 Time Cap):
75 Power Snatches (75/55)
30 Power Clean and Jerks*
2,000m Row
*Round #1 – 135/95
*Round #2 – 155/105
*Round #3 – 185/135
Kilos: Snatch (34/25)
C&J #1 (61.4/43)
#2 (70.5/48)
#3 (84/61.4)
Midline
3 Giant Sets:
20 Seated Banded Abductions
20 Weighted AbMat Sit-Ups
20 AbMat Sit-Ups
Rest 2:00 between rounds
 
HOME WOD:
“SeaWorld”
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
“SeaWorld” (No Equipment Version):
On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Pushups
15m Walking Lunge
400m Run