Transition Week 8/5/19

Monday - Upper Body Pulling


20 mins Tech + Coaching

Pull Ups

Chest to Bar Pull Ups

Bar Muscle Ups

Ring Muscle Ups


12 min AMRAP

21 KB Swings

14 KB Goblet Reverse Lunges

7 Push Jerks

Scaled: 35/26lbs, 115/80lbs

Rx: 53/35lbs, 135/95lbs

Comp: 53/35lbs, 165/115lbs

  • Each movement should be unbroken, at least through the first couple of rounds

Tuesday - Squat

10 mins Hip Mobility

Couch Stretch

Glute Wall Stretch

Banded Hamstring Floss

10 mins Squat Technique

Foot Positioning

Torso Position

Correctional movements


For Time - CAP 20

400m Run

40 Wall Balls

40 Box Jumps

400m Run

30 Wall Balls

30 Box Jump

400m Run

20 Wall Balls

20 Box Jumps

Scaled: 14/10lbs, Step Ups @ 24/20”

Rx + Comp: 20/14lbs, 24/20”

  • Target an even pace throughout - don’t try to push too hard on the opening round. WB and BJ should be completed in no more than 3 sets for each round, step down from the box jumps

Wednesday - Upper Body Pushing


10 mins Shoulder Mobility

Lax Ball Scap Smash

Banded Lat Stretch

Banded Super Rack

10 mins Overhead Stability

Banded KB Press

Overhead KB Carries


Every 4:00 for 5 Rounds

3 Bar Muscle Ups

6 Toes to Bar

9 Power Snatch

15/12 Cal Bike

Scaled: 6 Ring Rows, Hanging Leg Raise, 75/55lbs

Rx: 6 Chest to Bar Pull Ups, 95/65lbs

Comp: 115/80lbs

  • Target sub 2:30 for each round - scale weights/movements to allow for this. It’s a deload week, you don’t need to crush yourself.

Thursday - Rowing


10 mins Row Technique


4 Rounds

30 Strokes

1:30 Rest


18 min AMRAP

400m Row

15 No Push Ups Burpees

2 KB Turkish Get Ups (each side)

  • 80% aerobic effort throughout. Take the time to focus on row technique

Friday - Weightlifting


10 mins - Snatch

Lift Offs



10 mins - Clean + Jerk

Lift Offs




3 Rounds - CAP 8

21/15 Cal Row

75 Double Unders


3 Rounds - CAP 8

20 Alt DB Snatches

12 Lateral DB Burpees

Scaled: 18/12 Cal Row, 100 Single Unders, 35/25lbs

Rx: 50/35lbs

Comp: 70/50lbs

  • Smooth movement - keep the pace controlled but not easy


Comp Class


OTM 24

Min 1: 1 Legless Rope Climb

Min 2: 8 Narrow Grip Overhead Squats (build weight)

Min 3: 12-16 Freestanding Shoulder Taps

Min 4: 8 Stone to Shoulder @ 145/115lbs


5 Rounds

200m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx: 115/80lbs

Comp: 135/95lbs

9am Class

For Time - CAP 35 - Teams of 2

100 Plate Ground to Overhead @ 45/35lbs

100 Hang Power Cleans @ 95/65lbs

100 Wall Balls @ 20/14lbs

100 Push Press @ 95/65lbs

Static holds throughout:

Plate Overhead during GTOH

Barbell Front Rack during HPC

MB Overhead during WB

Barbell Front Rack during PP

If the static hold drops then the reps must stop

Scaled: 25/15lbs, 75/55lbs, 14/10lbs

Jon Colborn