The Progrm 60

7 min AMRAP easy pace: 10/7 cals Assault Bike 10 Air squats 10 Banded good morning 1 Wall climb into 10 sec wall facing handstand hold Specific warm-up With an empty barbell form hang: 5-10 Clean DL 5-10 Clean pulls 5-10 Muscle clean + FS, slow down, fast up 5-10 Power clean + FS, slow down, 3 pause in the bottom, fast up 5-10 Deep power clean + FS one and halves 5-10 Squat clean, with 3 sec pause in the receiving position

Hang Clean

1 x 2 @ MAX kg

Hang Clean

5 x 1 @ 90 %

For time: 10 Bar facing burpees 30 Deadlifts 10 Bar facing burpees 30 Hang power cleans 10 Bar facing burpees 30 Front squats 10 Bar facing burpees 30 STOH 10 Bar facing burpees *Barbell at 25-50kg Time cap = 15 min Coach notes: - Choose a weight you can finish each movement in no more than 3 sets - Avoid rushing the movement but try to move efficient and smooth. “slow is smooth, smooth is fast” - Careful not to go all out on the first movement, ideally the speed shouldn’t drop throughout

Barbell sit ups

1 x 60

Arch Rocks

1 x 10

5 min EMOM of Skipping warm up: Min 1: Single unders Min 2: Alt Single unders Min 3: Jump rope jacks Min 4: Single under + Double under (1+2) Min 5: Double unders

15 min EMOM: Min 1: 5-10 strict TTB Min 2: 10-15 Deficit Push ups Min 3: 5-10 strict Chin ups Advanced option: Min 1: 5-10 strict TTB Min 2: 10-15 Side push-ups Min 3: 5-10 weighted strict chin ups Fitness option: Min 1: 5-10 Strict straight leg raises Min 2: 10-15 Push ups with hands on a box or kneeling Min 3: 5-10 Eccentric pull ups Coach notes: - Choose a rep scheme they can complete over the rounds - Quality over quantity - If you can do 10+ reps easily do weighted chins - Make sure not to swing during the TTB. Strict means maintaining hollow at the end

6 x 2 min ON/ 1 min OFF alternating between: A) AMRAP 50 DU 20 Air squats Max KB swings remaining time 24/16kg B) AMRAP 200 m run 10 sit-ups Max turkish get up (TGU) remaining time 16/12kg Advanced: A) AMRAP 50 DU 20 Pistol squats Max KB swings remaining time 32/24kg B) AMRAP 200 m run 10 sit-ups Max turkish get up (TGU) remaining time 24/16kg Fitness: A) AMRAP 50 DU 20 Air squats Max KB swings remaining time 16/12kg B) AMRAP 200 m run 10 sit-ups Max turkish get up (TGU) remaining time 12/8kg Coach notes: - Choose a pace that allows you to move from one movement to the other without rest - Use the first round as a “tester” and then push to hit the same or better for the next rounds - If weather conditions makes it hard to run change for 200m row

800 m run at easy pace Then, 10 reps of the following exercises with an empty barbell: Jefferson curls Kang squats Stiff leg DL Deadlift, pause 3 sec above the knee Deadlifts

Deadlift

1 x 5 @ MAX kg

Deadlift

3 x 3 @ 90 %

100 wall balls 6-9 kg 100 box jumps over 20/24 in Divide as desired Time cap = 12 min

Banded Tricep Pushdown

3 x 15

Banded bicep curls

3 x 15

Ideally performed on a track or machine Spend 10-15 minutes warming up the system. Main set: 3 x 2000m at your ideal 10k Pace / 400m recovery walk between sets --> Meaning if you want to run a 40min 10km, then aim to hit the 2000m repeats at 8 min Cool Down: 400m Easy

The focus of this session is an “easy recovery” to not only improve your movement but to get your body feeling fresh before your next training session begins. 18 Min EMOM: Min 1: Neck flow Min 2: Prone shoulder dislocates Min 3: Wall L-sit Min 4: Straddle stretch Min 5: Pike stretch Min 6: Slow air squats The goal of these sets is to be moving for 40-50 seconds of the minute.

6 minutes AMRAP easy pace: 8/6 cal Row 20m Forward bear crawl 3 Inch worm + push up 20m Lunges Push press warm up Grab a barbell and perform the following exercises for quality: 10 Strict press 10 BTN Strict press 10 Dips 10 Dips + “pop” the bar off the shoulders 10 Push press

Push Press

1 x 3 @ MAX kg

Push Press

5 x 1 @ 1:00

1. 5-10 Jump to Hollow 2. 5x 1 Jump to Hollow + 3-5 Kip swings 3. 5x 2-5 Kipping pull ups For quality

6 min AMRAP: 7 DB STOH, 2 x 20/12.5kg 5 Pull ups 3 Devil press, 2x 20/12.5kg 1 Rope climb 3 min Rest 6 min AMRAP: 7 DB deadlifts 2 x 20/12.5kg 5 TTB 3 Hang DB Clusters 2x 20/12.5kg 1 Wall walk Advanced: 6 min AMRAP: 7 DB STOH, 2 x 22.5/15kg 5 BMU 3 Devil press, 2x 22.5/15kg 1 Rope climb (legless) 3 min Rest 6 min AMRAP: 7 DB deadlifts 2x22.5/15kg 5 TTB 3 Hang DB Clusters 2x22.5/15kg 10m Handstand walk Fitness: 7 DB STOH, 2 x 15/10kg 5 Jumping pull-ups 3 Devil press, 2x 15/10kg 1 Rope lowering 3 min Rest 6 min AMRAP: 7 DB deadlifts 2 x 15/10kg 5 straight legs to 90 3 Hang DB Clusters 2x15/10kg 1 Wall walk Notes: - Choose a weight for the DBs that you can maintain unbroken throughout

5 min Easy pace Row/AB/Ski Mobility: 30 sec Hang from the bar *Use a narrow hang here 10-20 Wrist flow 45 sec KB Arm bar hold each arm 10 PVC shoulder dislocates 10 Anterior floor rotation *5 reps each side Specific warm up: 2 rounds for quality: 5 Snatch DL 5 Snatch pulls 5 Muscle snatch + OHS, slow down, fast up 5 Power snatch +OHS, slow down, 3 sec pause in the bottom, fast up 5 Deep power Snatch + OHS one and halves First round with an empty barbell from mid shin, second round with 30/25kg.

Power Snatch

1 x 1 @ MAX kg

Every 90 seconds for 5 rounds: 8 Box jumps + 1 Power snatch* *Based off the daily max, increase the weight each round (60/65/70/75/80%)

Sumo Deadlift for WL

4 x 3 @ 100 %

5 rounds, each for time: 20/15 cal Row 10 Burpees over rower 2 min rest between rounds Long rest between, meaning it's time to go hard!