Building Knee F lexion E ndurance ( Bodyweight and lighter loads in aerobic setting, extending out into muscle endurance)

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1 CHRIS DETMERING High-Level Athlete AREAS OF PRIORITY Refinement of 1st and 2nd pull in Olympic lifts -> Moving i nto higher p ercentages o f max ONCE m ovement pattern is proficient in non-fatigued setting Building Knee F lexion E ndurance ( Bodyweight and lighter loads in aerobic setting, extending out into muscle endurance) Touches on Upper S trength in A dvanced Gymnastic Settings, along with building into extended sets of Upper Muscle Endurance in various settings Small touches on Single Leg / Unilateral Work to address Right Hip Extension and Left Scapular Inefficiencies) Touches on Absolute Strength 1-2 times per week (low volume) Large amount of cyclical aerobic work in various paces to continue building base of support EZ / Restorative MAP work to help recover and promote blood flow ABOUT CHRIS Chris Detmering is a 26 year old male coach and athlete with dreams of making it to the CrossFit Games. His goal this year is to qualify first for the West Regional, then qualify for the CrossFit Games. He competed this past year at the CrossFit Games as a team member and has competed in the California Regional 2 times as an individual. The training plan below was developed specifically for Chris by his coach, Sam Smith, to prep him for the 2018 Open with the intention of peaking for the 2018 West Regional.

2 WEEK 1 MONDAY TUESDAY WEDNESDAY AM 20 minutes Prep/Warm Up: 15 Calorie AB 10 Alternating Step kg 30 second Hollow Body Hold %/Tough but Sustainable: 7 min AB 4 min walk/rest PM A) 3 sets; warm up: 3311; 3 reps (45#, tall chest, show armpits!) Muscle Snatch; 3 PERFECT 45-75# 5/leg High Box Step Up w/ controlled lowering 5/leg Back Extensions w/ 2 sec pause at top; get hips turned on! B) Snatch Pull. Pause Squat Snatch: 1.1 per min x 8 minutes; 185#, 205# *Film yourself to see C) Clean Pull. Squat Clean. Split Jerk: every 1:15 x 8 sets; #, # D) Front 20X1; , rest 3 min b/t sets AM A) 10 75%/Consistent:: 250m damper 1 10 Box Jump Step 24 5 Push Up Burpees B) 10 75%/Consistent:: 15 Calorie 60 RPM 10 32kg 5 Strict HSPU to 4 Deficit C) 10 75%/Consistent:: 10 Wall 30# to 10 5 Strict C2B Pull Ups D) 10 75%/Consistent:: 10 Calorie Row 5 Double KB Hang Power Clean to 32kg/ hand 5 Double KB Front 32kg/hand 5 Push Up Burpees PM 3 sets; warm up based 15 second contra lateral iso hold / 20 second star plank / w/ 20# DB OH 3 month DNS core engaged; 20 second hold / A) DB Complex: 3 Right Arm Push Press 3 Right Arm Push Jerks 3 Right Arm Split Jerks x 2 sets / rest as needed moderate loads B) EMOM x 9 minutes:: 3 min- 1 Push Press 1 Push Jerk 1 Split Jerk 3 min- 1 Push Jerk 1 Split Jerk 3 min- 1 Split Jerk *Use blocks 225# and add each minute, last couple Split Jerks tough C) For 80-85%:: 21 Calorie Row 18 Kipping HSPU to 10 Deficit on Parallettes 15 Calorie Row 12 Ring Muscle Ups 9 Calorie Row 6 Ring HSPUs 3 Calorie Row 100 HS Walk 5 min walk/transition D) For 80-85%:: 20 Ring Dips (top of Muscle Up) 30 Chest to Bar Pull Ups 20 Kipping HSPU to 4 Deficit 30 Chest to Bar Pull Ups E) 3 sets: 10 Alternating Pistols (weighted; controlled lowering) 50 Heavy Sled Push 50 Heavy Sled Drag -rest/walk 2 min b/t sets- A) 20 minutes (warm up):: 20 Calorie damper 1 50 Bear Crawl 50 Reverse Walking Lunge 50 second Ring FLR B) Intervals:: *Strokes/Min -> minutes: 30 second 2:00/500m 30 second 1:55/500m 30 second 1:50/500m 30 second 1:45/500m *Stroke 31 the whole time *Strokes/Min -> minutes: 30 second 2:00/500m 30 second 1:55/500m 30 second 1:50/500m 30 second 1:45/500m *Stroke 31 the whole time PM A) 10 minutes warm up: 5 Box Jump Step calorie Row 5 24kg 5 Air Squats B) %/Tough but Sustainable:: 20 Calorie AB 15 Wall 30# to Burpees onto 24 Box 15 32kg 10 Burpees onto 24 Box 15 Wall 30# to 10 - b/t sets- C) %/Tough but Sustainable:: 500m 1:55/500m (Stroke rate up!) # 30 GHDSU 50 HS Walk 30 DB Shoulder to 50#/hand # - b/t sets-

3 WEEK 1 (CONTINUED) THURSDAY: Active Rest; AM/PM FRIDAY SATURDAY SUNDAY A) 20 minutes; warm up: 10 Walking Lunges 5 Push Ups 10 Air Squats 30 second Hollow Body hold B) %:: 5 Burpee Box Weighted DU s 5 32kg -rest/walk 1:30 b/t sets- A) 3 sets, warm up: 5/leg back extension w/ 2 sec pause at top Single Arm Ring Row top / 15 seconds per 3 month DNS core engaged / 15 second hold per B) EMOM x 5 minutes: 1 Snatch Pull. 1 Snatch High Pull. 1 Muscle 95# C) EMOM x 5 minutes:: 1 Clean Pull. 1 Clean High Pull. 1 Muscle 135# D) EMOM x 8 minutes:: 1.1 Squat Snatch, 135#, build per set E) EMOM x 8 minutes:: 1 Squat Clean. 1 Split Jerk, 225#, build per set F) Snatch Pulls: 3 reps x 3 275#, rest 2 min b/t *Reset b/t all reps *PERFECT postiions w/ arms! G) Clean Pulls: 3 reps x 3 315#, rest 2 min b/t *Reset b/t all reps *PERFECT postiions w/ arms! H) EMOM x 20 minutes: 1st min- 45 second Window (Achieve Max Free HS Hold) 2nd min- 30 second Ring Body Saw 3rd min second Front Lever Hold / Practice 4th min- 20 second Single Leg Back Extension Hold / leg (weaker leg first) A) 2 sets: 5 minute AMRAP: (80%, then 90%) 8 Calorie AB 6 Toes to Bar 4 DB Front 50#/hand 5 minute AMRAP: 80%, then 90%) 8 Calorie Row 6 Hang Power Clean to 135# 4 Lateral Burpees Over Bar B) 2 sets: 5 minute AMRAP: (80%, then 90%) 30 UB Wall 30# to UB 32kg Assault Bike in remaining time 5 minute AMRAP: 80%, then 90%) 20 Bar Facing Burpees 20 UB Hang Power 155# (SMOOTH; arms relaxed) Row in remaining time (stroke rate UP; breathing!!) A) For 80-85%: Run 1600m 5 Rope Climbs to 15 w/ legs 50 HS Walk Run 800m 4 Rope Climbs to 15 w/ legs 50 HS Walk Run 600m 3 Rope Climbs to 15 w/ legs 50 HS Walk Run 400m 2 Rope Climbs to 15 w/ legs 50 HS Walk Run 200m 1 Rope Climb to 15 w/ legs 50 HS Walk Active Rest; AM/PM

4 WEEK 2 MONDAY TUESDAY WEDNESDAY A) 20 minutes Prep/Warm Up: 1 mile 58 RPM 10 Alternating Step Tuck Ups (V Up w/ bent knees) 10 second Hollow Body Hold 10 Alternating DB Power 50# (smooth / practice transition) B) %/Tough but Sustainable: 7 min AB 4 min walk/rest *Slightly faster than last week *Same score each set A) 3 sets; warm up: 3311; 3 reps (45#, tall chest, show armpits!) Muscle Snatch; 3 PERFECT 45-75# 5/leg High Box Step Up w/ controlled lowering 5/leg Back Extensions w/ 2 sec pause at top; get hips turned on! B) Snatch Lift Off. Squat Snatch: 1.1 per min x 8 minutes; , *Film yourself to see *Create great tension in the legs and hips on the lift off, arms relaxed! C) Clean Lift. Off. Squat Clean. Split Jerk: every 2 minutes x 8 sets; #, # *These must be perfect otherwise, lower the load *Film a few and send them to me! D) Front 20X1; , rest 3 min b/t sets *No Belt *Tough sets but not maxes E) 15 grinder pace: 5 Med Ball Over 150# 100 Med Ball Front Rack 150# 20 Alternating Pistols (quality reps) A) 10 75%/Consistent: 15 Calorie damper 1 10 Burpee Box Jump Step Calorie damper 1 10 Wall 30# to 10 B) 10 75%/Consistent: 10 Calorie 60 RPM # 10 Calorie 60 RPM 10 Strict HSPU -no deficit C) 10 75%/Consistent: 10 KB 24kg/hand 1 Legless RC to 15 (no legs on lowering) D) 10 75%/Consistent: 10 Calorie damper 1 30 HS Walk 10 Calorie damper 1 9 KB Deadlifts 6 Hang Power Cleans 3 Shoulder to 24kg/hand 3 sets; warm up based 15 second contra lateral iso hold / 20 second star plank / w/ 20# DB OH 3 month DNS core engaged; 20 second hold / A) Jerk Balance: 3 115# x 3 sets, rest as needed B) EMOM x 6 minutes: 2 min- 1 Pause Jerk Dip 1 Pause Split Jerk (300,310) 2 min- 1 Behind the Neck Split jerk 1 Split Jerk (320,330) 2 min- 1 Split Jerk (340 for both; use belt if needed) C) For 80-85%:: 21 Calorie AB 15 Ring Muscle Ups 18 Calorie AB 15 Bar Muscle Ups 15 Calorie AB 35 C2B 12 Calorie AB 35 T2B 9 Calorie AB 5 min walk/transition D) For 80-85%: 20 Calorie Ski Erg 100 HS Walk 20 Calorie Ski Erg 5 Burpee Ring Muscle Ups 20 Calorie Ski Erg 100 HS Walk 20 Calorie Ski Erg 5 Burpee Bar Muscle Ups A) Intervals: *Strokes/Min -> minutes: 45 second 2:00/500m 45 second 1:55/500m 45 second 1:50/500m 45 second 1:45/500m *Stroke 31 the whole time *Strokes/Min -> minutes: 45 second 2:00/500m 45 second 1:55/500m 45 second 1:50/500m 45 second 1:45/500m *Stroke 31 the whole time A) 10 minutes warm up: 10 Calorie AB 10 Air Squats 10 Push Up Burpees 10 24kg B) %/Tough but Sustainable: 30 Calorie 65 RPM 30 Wall 30# to Weighted DU s (80 if you only have a regular rope) 30 32kg 30 Burpees to 6 Oh -rest/walk 4:00 min b/t sets- C) %/Tough but Sustainable: 750m 1:55/500m 30 HS Walk 15 44kg KB/hand 30 HS Walk 30 GHDSU 30 HS Walk 15 44kg KB/hand 30 HS Walk 30 GHDSU -rest/walk 4:00 min b/t sets-

5 WEEK 2 (CONTINUED) THURSDAY: Active Rest; AM/PM FRIDAY SATURDAY SUNDAY A) 3 sets, warm up: 5/leg back extension w/ 2 sec pause at top Single Arm Ring Row top / 15 seconds per 3 month DNS core engaged / 15 second hold per B) EMOM x 5 minutes: 2 Muscle 115# *Reset b/t reps *perfect reps C) EMOM x 5 minutes: 2 Muscle Cleans 1 Above the Knee Hang Power # *Reset b/t muscle cleans *perfect reps D) Squat Snatch: 1 every 45 seconds x 12 reps; 185#, build per set, moderate builds *Perfect reps over load!! be patient and make them all solid E) Squat Clean : 1 every 60 seconds x 12 reps; 225#, build per set, moderate builds *be honest and make these tight before adding! F) Snatch Pulls: 3 reps x 3 285#, rest 2 min b/t *Reset b/t all reps *PERFECT postiions w/ arms! G) Clean Pulls: 3 reps x 3 335#, rest 2 min b/t *Reset b/t all reps *PERFECT postiions w/ arms! H) EMOM x 20 minutes: 1st min- 45 second Ring Body Saw (slow) 2nd min- 45 second Right Leg Pistol Roll Ups (roll onto back, then up into a pistol) 3rd min- 45 second Hollow Body Hold w/ 10# plate overhead 4th min- 45 second Left Leg Pistol Roll Ups (roll onto back, then up into a pistol) A) 20 minutes; warm up: 30 second Ring FLR 30 second Mountain Climbers 30 AIr Squats B) %: 10 Burpees to 6 OH 10 Alternating DB Power 80# DB -rest/walk 1:30 b/t sets- A) 2 sets: 5 minute AMRAP: (80%, then 90%) 1 Rope Climb to 15 w/ legs 5 DB 50#/hand 5 Burpees -no top 5 minute AMRAP: 80%, then 90%) 30 DU s 6 155# 6 Box Jump Step 24 B) 2 sets: 5 minute AMRAP: (80%, then 90%) 50 Calorie AB Buy-In 40 Wall 30# to 10 (aim for UB on second set; smart breaks in the first set, maybe 10 s with fast re set) AMRAP Burpees to 6 OH in remaining time 5 minute AMRAP: 80%, then 90%) 750m Row Buy - In 30 Hang Power 155# (aim for UB on second set; smart breaks on first set) AMRAP Shoulder to 155# in remaining time A) For 80-85%: 5 rounds: 3 Rope Climbs to 15 w/ legs 50 Barbell Front Rack Walking 135# # Active Rest; AM/PM

6 WEEK 3 MONDAY TUESDAY WEDNESDAY A) 20 minutes Prep/Warm Up: 500m damper 1 10 Walking Lunges 10 Air Squats 10 SLOW Push Ups 10 V Ups B) %/Tough but Sustainable: 7 min AB 4 min walk/rest A) 10 75%/Consistent: 12 Calorie damper 4 10 Wall 30# to 10 8 Burpees to 6 OH B) 10 75%/Consistent: 10 Calorie 60 RPM 8 155# 6 Hang Power 155# 4 Shoulder to 155# C) 10 75%/Consistent: 1 Rope Climb to 15 w/ legs 8 Double KB Front 32kg/hand 1 Rope Climb to 15 w/ legs D) 10 75%/Consistent: 12 Calorie Row 50 Bear Crawl 12 Calorie Row 50 Burpee Broad Jump 12 Calorie Row 50 second Ring FLR A) 3 sets; warm up: 3311; 3 reps (45#, tall chest, show armpits!) Muscle Snatch; 3 PERFECT 45-75# 5/leg High Box Step Up w/ controlled lowering 5/leg Back Extensions w/ 2 sec pause at top; get hips turned on! B) Squat Snatch. Squat Snatch: 1.1 per min x 5 minutes; , *Film yourself to see *Create great tension in the legs and hips on the lift off, arms relaxed! C) Squat Clean. Split Jerk: 2.1 every 2 minutes x 5 sets; , *ALL REPS PERFECT! D) Front 40X1; 1-1-1, 3 min b/t *Increasing each set, last set tough *Maintain the tempo *No Belt E) 4 sets: 100 Tough Sled Push 50 ) *should take around seconds 30 Alternating Pistols 10 Med Ball Over 150# -rest 4 min b/t sets- 3 sets; warm up based 15 second contra lateral iso hold / 20 second star plank / w/ 20# DB OH 3 month DNS core engaged; 20 second hold / A) Jerk Balance: 3 115# x 3 sets, rest as needed *Prep work B) EMOM x 8 minutes: 2 min- 2 Pause Push Presses (start around 265, then build each set) 2 min- 1 Pause Push Press 1 Pause Push Jerk 2 min- 2 Push Jerks 2 min- 1 Push Jerk C) For 80-85%: 15 Calorie AB 5 Strict HSPU to 10 Deficit 10 Ring Muscle Ups 15 Calorie AB 2 Legless Rope Climb to Chest to Bar 15 Calorie AB 5 Strict HSPU to 10 Deficit 10 Bar Muscle Ups 15 Calorie AB 2 Legless Rope Climb to Toes to Bar 15 Calorie AB 5 min walk/transition D) For 80-85%: 15 Double KB Shoulder to 32kg/hand 12 Double KB Shoulder to 32kg/hand 9 Double KB Shoulder to 32kg/hand 6 Double KB Shoulder to 32kg/hand 15 Calorie SKi Erg 100 HS Walk A) Intervals: *Strokes/Min -> minutes: 40 second 2:00/500m 40 second 1:55/500m 40 second 1:45/500m *Stroke 31 the whole time *Strokes/Min -> minutes: 40 second 2:00/500m 40 second 1:55/500m 40 second 1:45/500m *Stroke 31 the whole time A) 10 minutes warm up: 10 Calorie AB 20 Weighted Single Unders 10 Bodyweight Good Mornings 10 Air squats 20 second Hollow Body Hold B) %/Tough but Sustainable: 40 Wall 30# to 10 (smart breaks here) 20 Burpees to 6 OH 40 Weighted DU s 20 Calorie 65 RPM -rest/walk 3:00 min b/t sets- C) %/Tough but Sustainable: 500m 1:55/500m # 9 Hang Power 155# 6 Front 155# 3 Shoulder to 155# -rest/walk 3:00 min b/t sets- *same times per set! *breathing up!

7 WEEK 3 (CONTINUED) THURSDAY: Active Rest; AM/PM FRIDAY SATURDAY SUNDAY A) 20 minutes; warm up: 50 Right Arm Front Rack 32kg 50 Left Arm Front Rack 32kg 1/1 32kg B) %: 6 Burpee Box Jump Step 30 8 DB Power 50#/hand 6 Burpee Box Jump Step 30 -rest/walk 2:00 b/t sets- Warmup: 5/leg back extension w/ 2 sec pause at top Single Arm Ring Row top / 15 seconds per 3 month DNS core engaged / 15 second hold per A) EMOM x 5 minutes: 1 Reverse Med Ball OH 20# slam ball every 15 seconds *Open the hips!! Create some power! B) EMOM x 5 minutes: 2 Muscle 115# *Reset b/t reps *perfect reps C) EMOM x 5 minutes: 2 Muscle Cleans 1 Above the Knee Hang Power # *Reset b/t muscle cleans *perfect reps D) Squat Snatch: 1 every 45 seconds x 10 reps; 205#, build per set, moderate builds *Perfect reps over load!! be patient and make them all solid E) Squat Clean : 1 every 60 seconds x 10 reps; 245#, build per set, moderate builds *be honest and make these tight before adding! F) Pause Snatch Pull. Below the Knee Hang Snatch Pull: 1.1 x 4 sets; 275, 295, rest 2 min b/t *NO reset b/t reps, control the lowering to low hang *PERFECT positions w/ arms! G) Pause Clean Pull. Below the Knee Hang Clean Pull: 1.1 x 4 sets; 335, 355, rest 2 min b/t H) 5 sets (not for time): 5 Right leg 40X0 15 second L Sit Flutter Kick from Pull Up Bar 5 Left Leg 40X0 15 second L Sit Flutter Kick From Top of Ring Dip A) 2 sets: 5 minute AMRAP: (80%, then 90%) 6 Chest to Bar 6 95# 6 Bar Facing Burpees 5 minute AMRAP: 80%, then 90%) 20 DU s 5 Power 185# (singles) 5 Strict HSPU -no deficit B) 2 sets: 5 minute AMRAP: (80%, then 90%) 50 Wall 30# to 10 (aim for UB on second set; smart breaks in the first set, maybe 10 s with fast re set) 25 Burpees to 6 OH Assault Bike Calories in Remaining time 5 minute AMRAP: 80%, then 90%) # 15 Shoulder to 185# Rowing Calories in Remaining time A) 5 rounds For 80-85%: 3 Rope Climbs to 15 w/ legs 50 Barbell Front Rack Walking 135# # Active Rest; AM/PM

8 WEEK 4 MONDAY TUESDAY WEDNESDAY A) 20 minutes Prep/Warm Up: 20 Calorie damper 1 5/leg high box step up w/ slow lowering 20 second Hollow Body Hold 5/ plank rotations 20 Alternating Step 24 (high knee drive) B) %/Tough but Sustainable: 90 second 62 RPM 90 second 64 RPM 90 second 66 RPM 90 second 64 RPM 3 sets; warm up 3311; 3 reps (45#, tall chest, show armpits!) Muscle Snatch; 3 PERFECT 45-75# 5/leg High Box Step Up w/ controlled lowering 5/leg Back Extensions w/ 2 sec pause at top; get hips turned on! 3 Max Effort Reverse Med Ball 20# slam ball A) Sumo Stance Good Morning: 10 slow tempo w/ 45# bar x 2 sets *Get the hips OPEN and patterning hip extensions B) Squat Snatch. Above the Knee Hang Squat Snatch: 1.1 every 1:15 x 6 sets; , *Film yourself to see *Create great tension in the legs and hips on the lift off, arms relaxed! C) Thruster. Push Jerk: 1.1 every 1:30 minute x 6 sets; , *ALL REPS PERFECT! D) EMOM x 6 minutes: 1st min- x6 Right Leg Barbell front Rack reverse tough load 2nd min- x6 Left Leg Barbell front Rack reverse tough load E) 4 sets: 20 Calorie 62 RPM 20 32kg 20m Sled tough load -rest/walk 3 min b/t sets- A) 10 75%/Consistent: 15 Calorie damper 4 12 Box Jump Step 24 9 Push Up Burpees B) 10 75%/Consistent: 12 Calorie 60 RPM 9 Double KB 32kg/hand 6 Double KB Hang Power 32kg/hand 3 Double KB Shoulder to 32kg/hand C) 10 75%/Consistent: 5 Strict C2B Pull Ups 20 Air Squats 5 Toes to Bar D) 10 75%/Consistent: 15 Calorie damper 4 15m Filly Carry (1 DB OH 1 KB in Front Rack) / 15 Calorie damper 4 15 second Star Plank / Side (hold 20# DB in told hand) Warmup: 3 sets; warm up based 15 second contra lateral iso hold / 20 second star plank / w/ 20# DB OH 3 month DNS core engaged; 20 second hold / A) Jerk Drop: # x 3 sets, rest as needed *Prep work B) EMOM x 9 minutes:: 3 min- 1 Pause Push Press 1 Push Press (start around 245, build) -rest 1 min b/t- 3 min- 1 Pause Push Jerk 1 Push Jerk (start around 265, build) -rest 1 min b/t- 3 min- 1 Pause Split Jerk 1 Split Jerk (start around 285, build) *Use blocks *Film heaviest set please C) For 80-85%: 30 Calorie AB 30 Chest to Bar Pull Ups 10 HSPU to 10 Deficit (Kipping) 30 Calorie AB 30 Toes to Bar 10 Ring Muscle Ups 30 Calorie AB 30 Chest to Bar 10 HSPU to 10 Deficit (Kipping) 5 min walk/transition D) For 80-85%: 120 HS Walk 5 Rope Climbs to 15 w/ legs 20 Calorie SKi Erg 100 HS Walk 4 Rope Climbs to 15 w/ legs 20 Calorie Ski Erg 80 HS Walk 3 Rope Climbs to 15 w/ legs 20 Calorie Ski Erg 60 HS Walk 3 Rope Climbs to 15 w/ legs 20 Calorie Ski Erg 40 HS Walk 3 Rope Climbs to 15 w/ legs 20 Calorie Ski Erg 20 HS Walk 2 Rope Climbs to 15 w/ legs A) Intervals: *Strokes/Min -> minutes: 50 second 2:02/500m 50 second 1:52/500m 50 second 1:42/500m *Stroke 31 the whole time *Strokes/Min -> minutes: 50 second 2:02/500m 50 second 1:52/500m 50 second 1:42/500m *Stroke 31 the whole time A) 10 minutes warm up: 10 Calorie AB 20 Weighted Single Unders 10 Bodyweight Good Mornings 10 Air squats 20 second Hollow Body Hold B) %/Tough but Sustainable: 40 Wall 30# to 10 (smart breaks here) 20 Burpees to 6 OH 40 Weighted DU s 20 Calorie 65 RPM -rest/walk 3:00 min b/t sets- C) %/Tough but Sustainable: 500m 1:55/500m # 9 Hang Power 155# 6 Front 155# 3 Shoulder to 155# -rest/walk 3:00 min b/t sets- *same times per set! *breathing up!

9 WEEK 4 (CONTINUED) THURSDAY: Active Rest; AM/PM FRIDAY SATURDAY SUNDAY A) 20 minutes; warm up: 50 Bear Crawl w/ lacrosse ball on low back 50 Walking Lunge 20 Calorie 55 RPM B) %: 8 Burpee Box Jump Step DB Power 50#/hand 12 Wall 30# to 10 -rest/walk 2:00 b/t sets- Warmup: 5/leg back extension w/ 2 sec pause at top Single Arm Ring Row top / 15 seconds per 3 month DNS core engaged / 15 second hold per A) EMOM x 3 minutes: 1 Reverse Med Ball OH 20# slam ball every 15 seconds *Open the hips!! Create some power! B) EMOM x 3 minutes: 2 Muscle 115# *Reset b/t reps *perfect reps C) EMOM x 3 minutes: 2 Muscle Cleans 1 Above the Knee Hang Power # *Reset b/t muscle cleans *perfect reps D) Squat Snatch: 1 every 45 seconds x 5 reps; 205#, build per set, moderate builds *Perfect reps over load!! be patient and make them all solid E) Squat Clean : 1 every 60 seconds x 5 reps; 245#, build per set, moderate builds *be honest and make these tight before adding! F) Pause Snatch Lift Off. Pause Snatch Pull. Snatch Pull: x 2 sets; 275, 295, rest 2 min b/t *NO reset b/t reps, control the lowering to low hang *PERFECT postiions w/ arms! G) Pause Clean Lift Off. Pause Clean Pull. Clean Pull: 1.1 x 2 sets; 335, 355, rest 2 min b/t *NO reset b/t reps, control the lowering to low hang *PERFECT postiions w/ arms! OPEX Winter Classic A) Event 1 : 0:00-10:00 10 min to establish a max load in the following complex 1 Squat clean 2 Front squat 3 Split jerk *must be unbroken *bar may not rest on the ground *you may rest with bar in front rack or hang 320 B) Event 2: 10:00-20:00 6 minute AMRAP 6 Pull-ups 4 CTB pull-ups 2 Bar muscle-ups rest remainder of time frame 1010 C) Event 3 : 20:00-34:00 8 minute AMRAP 10 Strict press 15 Overhead squat 20 Push press 25 Front squat 30 Push jerk 35 Back squat (Rx load is 115/75lbs throughout all movements) rest remainder of time frame 12 D) Event 4: Starts at 34:00 12 minute AMRAP 50 Alternating DB power snatch (50/35lbs) 40 Burpee box jump (24/20 ) 30 Row calories 1 17 Active Rest; AM/PM

10 WEEK 5 MONDAY TUESDAY WEDNESDAY A) 15 minutes Prep/Warm Up: 15 Calorie RPM 10 16kg 5 Push Up Burpees 30 second Ring FLR B) %/Tough but Sustainable: 60 second 61 RPM 60 second 63 RPM 60 second 65 RPM 60 second 67 RPM 60 second 70 RPM 2:30 min walk/rest *Same score per set; focus on increasing your breathing as you increase pace!! 3 sets; warm up 3311; 3 reps (45#, tall chest, show armpits!) Muscle Snatch; 3 PERFECT 45-75# 5/leg High Box Step Up w/ controlled lowering 5/leg Back Extensions w/ 2 sec pause at top; get hips turned on! 3 Max Effort Reverse Med Ball 20# slam ball A) Sprint Accelerations: 50m x 3-4 sets, rest as needed *Start slow and build pace (last 15-20m fast; driving knees getting your ass turned on!) B) Squat Snatch: every 1:30 x 6 sets; 225, 235, 245 *Fast re set b/t all reps *Still want them perfect but now we are going to add with a bit more intensity *Arms relaxed! C) Barbell Russian Step 2010; 8 tough reps / leg x 2 sets, rest 1 min b/t legs *20 box *Drive the knee up at the top; ass on!! *Build per set, last set tough but under control! D) 2 sets: 10 Med Ball Over 150# 20m Med Ball Front Rack 150# 20m HS Walk 30 UB 32kg -rest/walk 3 min b/t sets- A) 10 75%/Consistent: 5 Burpee Box Jump Step 30 5 Toes Thru Rings 5/leg Alternating Jumping Lunges B) 10 75%/Consistent: 10 Calorie 60 RPM 5 Right Arm Hang KB 32kg 30 DU s 5 Left Arm Hang KB 32kg 30 DU s C) 10 75%/Consistent: 250m damper 1 15 Air Squats 1 Rope Climb to 15 w/ legs 15m Bear Crawl (butt down) D) 10 75%/Consistent: 10 Calorie 60 RPM 50 Double KB OH 24kg/hand (breathing) 50 Double KB Front Rack 24kg/hand (breathing; elbows down) 10 Calorie 60 RPM 30 second Ring Body Saw (SLOW) 3 sets; warm up based 15 second contra lateral iso hold / 20 second star plank / w/ 20# DB OH 3 month DNS core engaged; 20 second hold / A) Jerk Balance: # x 3 sets, rest as needed *Prep work B) EMOM x 8 minutes: 4 min- 1 Push Press 245 and build) 4 min- 1 Push Jerk 285 and build) C) For 80-85%: 10 Ring Muscle Ups 20 HSPU to 10 Deficit (kipping) 30 Toes to Bar 40 Chest to Bar 30 Toes to Bar 20 HSPU to 10 Deficit (kipping) 10 Bar Muscle Ups 5 min walk/transition D) For 80-85%: Ski Erg Calories -in between all sets- 2 Strict RMU 4 RMU 6 Ring Dips on Last Rep A) Intervals *Strokes/Min -> 28 8 minutes: 60 second 2:00/500m 60 second 1:50/500m 60 second 1:40/500m 60 second 1:50/500m *Stroke 31 the whole time *Strokes/Min -> 28 A) 10 minutes warm up: 200m damper 1 15 Air Squats (tall torso quality reps) 10 Push Ups 5 DB Power 50#/hand 30 second Ring FLR B) %/Tough but Sustainable: 100 Weighted DU s 30 Burpees to 6 OH 30 Wall 30# to Alternating DB Power 50# DB 100 Weighted DU s -rest/walk 3:00 min b/t sets- C) %/Tough but Sustainable: 50 Calorie Row 25 GHDSU 15 Hang Power 155# 15 Front 155# 15 Shoulder to 155# 25 GHDSU -rest/walk 3:00 min b/t sets-

11 WEEK 5 (CONTINUED) THURSDAY: Active Rest; AM/PM FRIDAY SATURDAY SUNDAY *Same times per set Warmup: 5/leg back extension w/ 2 sec pause at top Single Arm Ring Row top / 15 seconds per 3 month DNS core engaged / 15 second hold per A) EMOM x 3 minutes: 1 Reverse Med Ball OH 20# slam ball every 15 seconds *Open the hips!! Create some power! *Throw into a wall if needed B) Squat Snatch: 1 rep every 30 seconds x 10 reps: C) Squat Clean : 1 rep every 30 seconds x 10 reps: D) 3 sets (not for time): 10 Back Extensions w/ 3 sec pause (HEAVY) 30 second Hollow Body Hold w/ 10# plate OH A) 15 minutes; warm up: 50 Weighted Single Unders 25 Alternating Step second Plank on Elbows B) %: 1 Rope Climb to 15 w/ legs 10 Wall 30# to 10 2 Wall Walks 10 Power 135# (Smooth; long arms!) 3 RMU 10 Burpees to 6 OH -rest/walk 2:30 b/t sets- A) 1 set: 6 minute AMRAP: (80%) 5 Shoulder to Front Shoulder to Back 135 *in remaining time: AMRAP RC s to 15 w/ legs 6 minute AMRAP: 80%) 30 Calorie AB Buy-in 10 Bar Muscle Ups 10 Kipping HSPU to 6 Deficit 8 Bar Muscle Ups 8 Kipping HSPU to 6 Deficit 6 Bar Muscle Ups 6 Kipping HSPU to 6 Deficit 4 Bar Muscle Ups 4 Kipping HSPU to 6 Deficit 2 Bar Muscle Ups 2 Kipping HSPU to 6 Deficit *In remaining time: AMRAP Weighted DU s B) 1 set: 6 minute AMRAP: (80%) 30 95# 60 HS Walk 30 Burpees -no top 60 HS Walk AMRAP AB Calories in remaining time 6 minute AMRAP: 80%) 30 Chest to Bar 10 DB Push 100#/Hand 30 Toes to Bar 10 DB Push 100#/Hand 30 Pull Ups AMRAP Ski Erg Calories in remaining time Off Active Rest; AM/PM

12 WEEK 6 OPEX in-house 3-day Testing Day 1 MONDAY A) Squat Snatch: Establish a 1RM - Film & submit top attempts B) Push/Pull : For time 21 CTB pull-ups 9 Thrusters (100/65lbs) 15 CTB pull-ups 15 Thrusters (100/65lbs) 9 CTB pull-ups 21 Thrusters (100/65lbs) OPEX in-house 3-day Testing Day 2 A) Back Squat: Establish a 1RM - Film & submit top attempts B) Back One set AMRAP using 85% of best lift from part A - Film & submit this attempt C) Muscle Up: One set to perform max unbroken ring muscle-ups - Film & submit this attempt D) Strict Handstand Push-up: 5 minute AMRAP Strict handstand push-ups (You are permitted a 36x24 box allowance - All repetitions start & end from the top, lock-out position) E) 10-4 : For time Double unders Burpees TUESDAY OPEX in-house 3-day Testing Day 3 WEDNESDAY A) Open 12.3 : 18 minute AMRAP 15 Step down box jumps (24/20 ) 12 Push press (115/75lbs) 9 Toes to bar THURSDAY: Active Rest; AM/PM FRIDAY Coach s Additional Testing SATURDAY Coach s Additional Testing Active Rest; AM/PM SUNDAY A) Power Clean: Build to a max for the day *Film heaviest weight B) 8 minute AMRAP:: Power 90% of above max *Goal is 30 reps rest minutes after finishing! C) Row Repeats: 30 second Row ALL OUT 30 second Rest (stay strapped in rower) x 4 sets *Record meters for each set / pre set the rower *Take a picture of the screen with all 4 intervals when done *10 min warm up / prep for this A) 10 minute Prep: 10 Calorie AB 8 Walking Lunges 4 Toes Thru Rings 2 Wall Walks B) 5 rounds for time: 7 rounds: 10 t2b 20 20# to DUs *Goal is sub 10 minutes