Am I the only one taking crazy pills!! Don’t worry 2.0, we gotchu :). Furthermore, remember guys that variance in your training is how we push our margins of experience further out, and this variance comes in many shapes, length of workouts, time of day, gear used, combinations, loading, schemes, teams, etc. etc. etc. Be excited about using all the different domains, combos and gear!!

Monday: Row 5k, 4K, 3k, or 2k. Coaches Choice :). Scaling includes lowering the distance, using sliders, and introducing intervals into the session. None of those distances all out are easy, so enjoy it!

Tuesday: Sumo DL High Pull for 3RM

If you’d like NOT to learn how to get your arms straight on your Olympic Lifts, and learn how to generate maximum power from your hips to influence the bars travel upwards, go ahead and skip today 🙂 The reason we’re going with single modality workouts three days this week, is becuase the other days are quite OP (over-programmed), which I’m adjusting for our fitness’ sake. You’re welcome!!


As Rx’d:


3 Rounds for Time:
4 Jerks (185/125)
5 Front Squats (185/125)
6 Power Cleans (185/125)
40 Pull-ups
50 Push-ups
60 Sit-ups

LCF as Rx’d:

For Total Time:

Part A:
3 Rounds of
4 Jerks (155/105)
5 Front Squats (155/105)
6 Power Cleans (!55/105)

Rest 5 Minutes

Part B:
3 Rounds Of
20 Pull-ups
30 Push-ups
40 Ab-Mat Sit-ups

Bench Press for 3RM

Yes, make your arms stronger. Being a little sore from yesterday means that maybe you did too many push-ups. Push-ups make the chest sore, I’m with you on that, but if 90 is too many, then scale those back so you can do some work there that helps, and then use today to ensure you’re gaining the required strength to allow you to do more push-ups later. Reps do not beget reps, strength is the underlying secret.


As Rx’d:

5 Rounds:
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-ups
90-second Rest

LCF as Rx’d:

Teams of two, alternating work and rest
For Time:

4 Rounds for each buddy
5 Power Snatches (135/95)
10 Overhead Squats (135/95)
20 Bent Over Rows (135/95)
40 Double Unders


As Rx’d:

5 Rounds:
12 Deadlifts (225/155)
20 Pull-ups
12 C&J’s (135/95)
20 K2E

LCF as Rx’d

4 Rounds for Time of:
14 2 KB Deadlifts (Conventional stance) (70/53)
1 Legless Rope Climb 20’ OR 10 Strict Rope Pull-ups OR 5 “Rope Lowers”
7 2 KB Clean and Jerks (Sumo Stance) (70/53)
20 Toes through Rings