March 21 2020

Those of you that have been training and following this program all week, take the day off, do the engine WOD, or come in for some LIGHT skill work. Rest days are important and we like them being on Thursdays so it allows a little mid-week reprieve before hitting the weekend hard.


A. Hang Snatch; 3 reps unbroken, one set every 90 seconds building slowly from 55%



5 Strict HSPU

4 Power Cleans @ 80% 1rm

20/14 Calorie Bike


EMOM x10 Min; Unbroken T2B; 4-8 reps

BSG Engine

1k Ski @80%

rest 30 sec

500m row for time

rest 3 min, x3 sets

BSG Strong as Sh*t

  • rest day

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Wednesday December 30 2020

A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

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A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per


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