555 Fitness Strength

cycle
All rights reserved. Copyright protected.
By: 555 Firefighter Fitness, Inc.

#TRAIN HARD #DOWORK #BEREADY

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Week 1

Day 1 Date:___________
Renegade Rowing WOD: 10 x :30 on/:30 off, max effort

Strength:
7-6-5-4-3-2-1-2-3-4-5-6-7 of deadlift
4 x 5 of Pendlay row
4 x 5 of weighted pull-ups
4 x 5 of lat pulls
3 x 8 of barbell curls
4 x 10 of hammer curls, dumbbells

Day 2 Date:___________

Running WOD: 5 x 50yd suicide sprints. Touch every 10 yards

Strength: Rest day

Chipper: 50-sit-ups, 50-1 pood KBS, 50-dips, 50-jumping pull-ups

Day 3 Date:___________

Renegade Rowing WOD: 3rds, 1 minute row, 1 minute air squats, 1 minute rest

Strength: 7-6-5-4-3-2-1-2-3-4-5-6-7 of Press, end with 90% of 1RM

4 x 4 of hang power clean @ 75%

4 x 5 of sumo deadlift high pull, barbell, heavy
4 x 8 of side laterals
4 x 5 of close grip bench press @ 65%
3 x max ring dips or regular dips

Week 1 Cont’d
#TRAIN HARD #DOWORK #STAYFIT
Day 4 Date:___________

Running WOD: 21 minute treadmill interval. 2 minute warm-up, then 4 rounds of 1

minute @ 4mph, 1 minute @ 5mph, 1 minute @6mph, 1 minute @7mph, then 1
minute @10mph, then 2 minute cool-down walk. Change speed up as you deem
necessary.

Strength: Off day

Metcon: 13.4 Crossfit Open, AMRAP7, 135# clean and jerk, T2B, 3-3, 6-6, 9-9, 12-12,
15-15, 18-18, etc.. until 7 minutes is up

Day 5 Date:___________

Renegade Rowing WOD: AMRAP10, 250m row, 2-HSPU's. Add 2 HSPU's (handstand
push-ups) per round completed

Strength: 7-6-5-4-3-2-1-2-3-4-5-6-7 of Back squat. Top out @ 90% of 1RM

4 x 25m walking lunges w/45# plate held either to chest or overhead
10-8-6-4-2 of stiff legged deadlifts. Add weight each round
5 x 15 Calf raises

Week 2

Day 1 Date:___________

Renegade Rowing WOD: 4 x 10 minute row w/1 minute rest in between sets OR
Running WOD: 2 mile easy jog
Strength:
8-6-5-4 of Bench Press
3 x 8 of Incline press, dumbbell or barbell, heavy
3 x max hand release push-ups
4 x 10 Skull crushers
4 x 10 Push downs

#TRAIN HARD #DOWORK #BEREADY

[Type text]

3 x max dips

Day 2 Date:___________
Running WOD: 4rds, 10-push-ups, 20-air squats, 30-sit-ups, 400m run

Strength: Off day

Metabolic conditioning: 21-18-15-12-9-6-3 of deadlift (225/155), box jumps (24/20)

Day 3 Date:___________
Renegade Rowing WOD: 3RFT, 750m row, 15-deadlifts @ 40% of 1RM

Strength:
8-6-5-4 of Deadlift
8-6-5-4 of Press
3 x 5 of Pendlay rows
3 x 5 of Upright rows, barbell
3 x 10 of Pull-ups, strict
3 x 10 of Side laterals

Day 4 Date:___________

Running WOD: 8rds, 200m run, 15-air squats, 10-jump lunges (1R+1L=1rep)

Strength: Off day

Chipper: The 25's,

0.25 run
25 good mornings, bar (45/35)
25 squats
25 push presses, bar (45/35)
25 Kettle Bell swings, KB or dumbbell (24/16kg)
25 cleans, bar (45/35)
25 wall balls (20/14)

#TRAIN HARD #DOWORK #STAYFIT

25 squat rows or jump squats
25 sit ups
25 barbell rows, bar (45/35)
25 Kettle Bell snatch, (16/12kg)
25 med ball slams (20/14)
25 back extensions, on ext. rack or stability ball or superman's
25 Battle rope slams (use rope or section of hose)
25 dips
25 pull ups
.25 run
**adjust weight according to ability/level of comfort. Make it tough for 25 reps**

Day 5 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-inchworms, 10-sit-ups, 10-push-

ups, 200m jog or 250 row.

Renegade Rowing WOD: 5RFT, 250m row, 10-25# goblet squats to the erg seat.

Strength:

8-6-5-4 of back squat. End with 90% of 1RM

3 x 10 front squat @ 70% of 1RM
8-6-5-4 of stiff legged deadlifts (heavy as possible)
3 x 10 of walking lunges (1R+1L=1rep) @ 40% 1RM of front squat
3 x 10 of box jumps @ 30" (full depth squat, pause 1 full second, explode to the top of
the box from the squat)

Week 3

#TRAIN HARD #DOWORK #BEREADY

[Type text]

Day 1 Date:___________

Warm-up: 10-jumping jacks, 10-air squats, 5-inchworms, 10-sit-ups, 10-push-ups,

200m jog or 250m row. Burgener warm-up.

Running WOD: 15 x 50m sprint w/ :45 rest between sets

Strength:
6-5-4-3-2 of squat cleans. End with 90% of 1RM
5-4-3-2-1 of snatch. End with 95% of 1RM
8-6-5-4 of weighted dips
3 x 8 skull crushers
3 x 10 barbell curls
3 x 10 hammer curls, dumbbells

Day 2 Date:___________

Warm-up: 2rds, 5-jumping jacks, 5-push-ups, 5-sit-ups, 5-air squats, 200m jog or 250m
row.

Renegade Rowing WOD: 5 x 500m. Rest as needed between sets. All out effort.

Strength: Off day

Metabolic Conditioning: 3rds, 25-wall ball, 20-sit-ups, 15-KBS (24/16kg)

Day 3 Date:___________

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 10-sit-
ups, 200m jog or 250m row

Running WOD: 6rds, 3 minute run, 2 minute walk

Strength:
6-5-4-2 of Press. End with 90% of 1RM
6-5-4-2 of deadlifts. End with 90% of 1RM
3 x 5 clean and jerk
3 x 8 of upright rows

#TRAIN HARD #DOWORK #STAYFIT

3 x 8 of side laterals
2 sets maximum reps of strict pull-ups

Day 4 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 5-push-ups, 10-sit-ups, 5-

inchworms, 10-air squats, 200m jog or 250m row.

Running WOD: 4rds, 400m run, 50-air squats, 50-singles (jump rope)

Strength: Off day

Metcon: 5RFT, 300m row, 15-push press @ (95/65)

Day 5 Date:___________

Warm-up: 2rds, 10-jumping jacks, 5-inchworms, 10-air squats, 10-sit-ups, 10-pass

throughs

Renegade Rowing WOD: 5 x 500m row w/1:30 rest. All out effort.

Strength:
5-4-3-2-1 Back squat. Last set of 1 should be @ 95% of 1RM
3 x 10 stiff legged deadlifts (Heavy)
3 x 5 OHS @ 80%
3 x 8 stationary lunges @ (135/95) (1R+1L=1 rep)
3 x 15 standing calf raises
3 x 10 box over jumps @ (24/20) (jump all the way over the box, working explosion)

Week 4

Day 1 Date:___________

#TRAIN HARD #DOWORK #BEREADY

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Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 10-push-ups, 10-sit-ups, 10-air

squats

Renegade Rowing WOD: 2 x 15 minute row w/5 minute rest (each piece, 5' @ 18 s/m,
5' @ 20 s/m, 5' @ 22 s/m)
or
Running WOD: 1.5 mile run, hard as possible

Strength:
5-3-2-1-1-1 of deadlifts (last three sets of 1, finish @ 95+%)
5 x 5 stiff legged deadlifts (heavy)
5 x 5 Pendlay row (heavy)
10 x 5 strict pull-ups
4 x 8 barbell curls (heavy)
3 x 10 hammer curls with dumbells

Day 2 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-sit-ups, 10-air squats, 10-push-ups, 200m jog or
250m row

Renegade Rowing WOD: 8 x 1 minute w/1 minute rest

Strength:
5 x 1 minute plank w/ 1 minute rest
3 x 1 minute side plank w/ 1 minute rest each side
4 x 15 T2B or K2E
4 x 20 sit-ups
4 x 10 V-ups

Chipper: 3RFT, 20-135# deadlifts, 20-wall ball, 20-1.5 KBS, then 100-double unders
cash out

Day 3 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 20-pass throughs, 10-push-ups, 10-sit-
ups, 200m jog or 250m row
#TRAIN HARD #DOWORK #STAYFIT
Running WOD: Run 1 mile, 50-air squats, 50-walking lunges (1R+1L=1rep)

Strength:
5-3-2-1-1-1 clean and jerk
5-3-2-1-1-1 press
4 x 10 side laterals (db)
4 x 8 skull crushers (heavy)
3 x max reps, hand release push-ups
3 x 5 plyometric push-ups

Week 4 Cont’d

Day 4 Date:___________
Off day

Day 5 Date:___________

Warm-up: 2rds, 10-jumping jacks, 5-inchworms, 10-air squats, 10-push-ups, 10-sit-ups,

200m jog or 250m row

Renegade Rowing WOD: 4 minutes max distance row, then, tabata air squats, then, 4
minute max distance row.

Strength:
Work up to 5 rep max on back squat, then 5 x 5 back squat with that weight
5 x 10 stiff legged deadlifts
5 x 5 box jumps (36/30)(place 45# bumper on top of 30" box for 36” jumps)

Day 6 Date:___________

Off day

Week 5
#TRAIN HARD #DOWORK #BEREADY
[Type text]

Day 1 Date:___________
Warm-up: 2rds, 10-jumping jacks, 5-push-ups, 5-air squats, 5-sit-ups, 20-pass
throughs, 200m jog or 250m row

Renegade Rowing WOD: 3rds, 3 minutes on, one minute off. Max effort.
or
Running WOD: 20 minutes, easy jog
Strength:
3 x 10 good mornings (light)
5 x 8 deadlift @ 60%
5 x 10 stiff legged deadlifts
5 x 5 power snatch @ 75%
3 x 25 back extensions

Day 2 Date:___________

Warm-up: 2rds, 10-jumping jacks, 5-push-ups, 10-pass throughs, 10-air squats, 10-sit-
ups, 200m jog or 250m row

Renegade Rowing WOD: 4 x 1k row w/4:00 rest

Strength: Off day

Metcon: 800m run, 30-squat clean thrusters (135/95), 1000m row

Day 3 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-push-ups, 20-pass throughs, 10-air squats, 10-sit-
ups, 200m jog or 250m row

Running WOD: 30 minute run/walk, 10rds, 2 minute run/1 minute walk

Strength:
5 x 8 Bench press @ 65%
4 x 6 Incline press, dumbbells, moderate weight
3 x 10 Dumbbell flyes
#TRAIN HARD #DOWORK #STAYFIT
4 x 8 skull crushers (heavy)
4 x 10 push downs (heavy)
3 sets, max hand release push-ups

Week 5 Cont’d

Day 4 Date:___________

Warm-up: 2rds, 250m row or 200m jog, 10-jumping jacks, 10-air squats, 10-push-ups,
10-sit-ups

Renegade Rowing WOD: 10 x 500m row w/2:00 rest

Strength: Off day

Chipper: Run 1 mile, then, 4rds, 25-box step-ups (24/20), 15-push-ups, 15-air squats,
20-sit-ups, 10-calf raises

Day 5 Date:___________

Warm-up: 2rds, 15-jumping jacks, 5-inchworms, 10-air squats, 5-push-ups, 10-sit-ups,

200m jog or 250m row.

Running/Rowing WOD: 6rds, either 400m run or 500m row, 25-sit-ups

Strength:
5 x 5 box squats @ 65% of 1RM of back squat (2 second pause on box)
3 x 10 walking lunges w/barbell (1R+1L=1rep)
5 x 8 front squat @ 50%
4 x 10 stiff legged deadlifts
3 x 15 back extensions
4 x 20 calf raises

Day 6 Date:___________
#TRAIN HARD #DOWORK #BEREADY
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Off day

Week 6

Day 1 Date:___________

Going heavy, heavy this week. Work up to 1 rep max plus anymore that you think you
can get on the major lifts this week.

Warm-up: 2rds, 250m row or 200m jog, 10-jumping jacks, 20-pass throughs, 10-push-
ups, 10-air squats, 5-inchworms, 10-sit-ups

Renegade Rowing WOD: 4 x 10 minute w/1 minute rest

OR
Running WOD: 4rds, 400m run, 50-singles, 40-air squats, 30-sit-ups, 20-push-ups, 10-
burpees

Strength:
3 x 10 good mornings w/45# bar
5-3-2-1-1-1 Deadlifts
5 x 5 Pendlay Rows
4 x 8 Lat pull-downs
3 x 10 strict pull-ups (any grip)
3 x 20 back extensions

Day 2 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-push-ups, 10-sit-ups,

200m jog or 250m row

Renegade Rowing WOD: 5 x 800m w/2 minute rest.

#TRAIN HARD #DOWORK #STAYFIT

Strength: Off day

Chipper: 100-push-ups, rest 1 minute, 80-air squats, 1 minute rest, 60-sit-ups, 1

minute rest, 40-air squats, 1 minute rest, 20-burpees

Day 3 Date:___________

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 10-sit-
ups, 200m jog or 250m row

Renegade Rowing WOD: 4rds, 500m row, 10-35# goblet squats, 10-1.5 pood KBS, 10-
sit-ups

Strength:
5-3-2-1-1-1 Push Press (end last sets of 1 as heavy as possible)
5 x 8 Upright rows with barbell (heavy)
4 x 8 Bent over rows (barbell, heavy)
3 x 10 Side laterals, dumbbell
4 x 5 Barbell curls (heavy as possible)
5 x 10 Hammer curls, dumbbells

Week 6 Cont’d
Day 4 Date:___________
Warm-up: 2rds, 10-jumping jacks, 10-sit-ups, 10-push-ups, 10-air squats, 200m jog or
250m row

Running WOD: 4rds, 200m run, 20-air squats, 200m run, 10-walking lunges
(1R+1L=1rep)

Strength: Off day

Metcon: 50-40-30-20-10 of calories on the rower, air squats and double unders

Day 5 Date:___________
Warm-up: 2rds, 10-jumping jacks, 10-sit-ups, 10-push-ups, 5-inchworms, 10-air squats,
200m jog or 250m row

#TRAIN HARD #DOWORK #BEREADY

[Type text]

Renegade Rowing WOD: 5RFT, 20-calorie row, 15-push-ups, 10-DB G2O (45/25), 5-
jump lunges (1R+1L=1rep)

Strength:
5-3-2-1-1-1 Back squat (last three sets of 1 go as heavy as you think you can)
5 x 5 Stiff legged deadlifts
5 x 8 OHS
4 x 5 Squat cleans
5-3-2-1-1-1 Box jumps (start with 24 inches, then add bumper plates on top of box for
added height. Be explosive)
4 x 20 Calf Raises

Day 6 Date:___________

Off day

Week 7

Day 1 Date:___________
Warm-up: 2rds, 10-jumping jacks, 5-inchworms, 10-air squats, 10-sit-ups, 200m jog or
250m row

Renegade Rowing WOD: 4 x 10 minute row w/4 minute rest. (4 minute @ 24 s/m, 3
minutes @ 26 s/m, 2 minutes @ 28 s/m, 1 minute @ 30 s/m)

Strength: We are going very heavy this week. Try to get 100%+ of your max.

Work up to 90% of 1RM of deadlift. Then, 5 x 1 (each set should be heavier than the
last. Take as much time between sets as needed)
5 x 3 Pendlay Row (Very heavy, but keep good form, back straight, torso parallel to the
ground)
5 x max reps strict pull-ups. Last two sets feel free to kip a few extra reps after failure
of strict pull-ups.

Day 2 Date:___________

#TRAIN HARD #DOWORK #STAYFIT

Warm-up: 2rds, 10-jumping jacks, 10-push-ups, 20-pass throughs, 10-air squats, 10-sit-
ups

Running WOD: AMRAP20, 400m run, 25-hand release push-ups

Strength: Off day

Metcon: AMRAP10, 5-push press (185/115), 5-chest to bar pull-ups

Day 3 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-push-ups, 20-pass throughs, 15-air squats, 10-sit-
ups, 200m jog or 250m row

Renegade Rowing WOD: 12-11-10-9-8-7-6-5-4-3-2-1 of calorie row, box jumps (24/20),

push-ups

Strength:
Work up to 90% of 1RM of bench press, then 5 x 2 bench press @ 90% 1RM
4 x 8 dips w/2 second pause at the bottom
5 x 5 close grip bench press
4 x 8 skull crushers
5 x 5 hang power snatch

Day 4 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-push-ups, 10-air squats, 10-sit-ups, 200m jog or
250m row

Running WOD: 10 x 100m sprint w/1:30 rest

Strength: Off day

Metcon: 100 double unders for time

Chipper: 4RFT: 25-box step-ups (1R+1L=1rep)(24/20), 10-air squats, 10-push-ups, 10-

burpees

#TRAIN HARD #DOWORK #BEREADY

[Type text]

Day 5 Date:___________
Warm-up: 2rds, 10-jumping jacks, 10-sit-ups, 5-push-ups, 10-air squats, 5-inchworms,
200m jog or 250m row

Renegade Rowing WOD: For time, row 500m, then 3rds of 5-power cleans (135/95),
10-burpee broad jumps, then row 500m

Strength:
Work up to 90% of 1RM of back squat, then 5 x 1 back squat. Add weight to each set.
Try to set a P.R.
5 x 5 stiff legged deadlifts
5 x 5 front squats @ 80% of 1RM
4 x 3 box jump. Add height to each new set
4 x 20 calf raises

Day 6 Date:___________

Off day

Week 8

Day 1 Date:___________

Warm-up: 2rds, 10-air squats, 5-inchworms, 10-jumping jacks, 5-push-ups, 10-sit-ups,

200m jog or 250m row

Renegade Rowing WOD: 2 x 15min row w/5 minute rest. 5 minutes @ 20s/m, 5
minutes @ 22s/m, 3 minutes @ 24s/m, 2 minutes @ 26s/m
OR
Running WOD: 4RFT, 800m run, 25-air squats, 25-sit-ups, 100-singles (jump rope)

Strength:
6 x 4 Deadlift @ 80% 1RM
4 x 4 Stiff legged deadlifts @ 45% of 1RM (deadlift)
4 x 8 Lat pull-downs
#TRAIN HARD #DOWORK #STAYFIT
4 x 10 Bent rows (db)
2 sets max Strict pull-ups
3 x 25 Back extensions

Day 2 Date:___________

Warm-up: 2rds, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or 250m row

Renegade Rowing WOD: 8 x 500m row w/2 minute rest

Strength: Off day

Day 3 Date:___________
Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 10-sit-
ups, 200m jog or 250m row

Renegade Rowing WOD: 6RFT, 10-push-ups, 250m row, 10-pull-ups

Strength:
Push Jerk. Work up to 90% of 1RM (rep max) then 5 x 1, go heavier each set
5 x 10 SDHP w/barbell (sumo-deadlift-highpull or upright rows)
5 x 10 side laterals, dumbbells
5 x 5 barbell curls (heavy)
4 x 10 hammer curls (alternating)

Day 4 Date:___________
Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or
250m row

Running WOD: 6rds, 800m run, 30-sit-ups

Strength: Off day

Chipper: "Under Siege", AMRAP30, 30-air squats, 30-walking lunges, 30-push-ups, 30

second side plank (each side), 30 second bridge, 30-leg raises

Day 5 Date:___________
#TRAIN HARD #DOWORK #BEREADY
[Type text]

Warm-up: 2rds, 10-jumping jacks, 10-inchworms, 15-air squats, 10-sit-ups, 5-push-ups,

200m jog or 250m row.

Renegade Rowing WOD: 4 x 1k row w/2:30 rest

Strength:
5 x 4 back squat @ 80% of 1RM
5 x 4 stiff legged deadlifts (go as heavy as possible, keep that back straight. If your back
starts to round, stop and lighten the weight)
5 x 10 (each leg) box step-ups (24/20), weighted. Use either a vest or dumbbells
4 x 10 overhead walking lunges w/45# plate.
4 x 20 calf raises

Day 6 Date:___________
Off day

Week 9
Day 1 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-inchworms, 10-sit-ups, 10-push-

ups, 200m jog or 250m row

Renegade Rowing WOD: 2 x 19 minutes w/2 minute rest

OR
Running WOD: AMRAP20, 400m run, 10-air squats, 10-sit-ups

Strength:
2 x 5 @ 60% of Clean and Jerk
2 x 4 @ 70% of Clean and Jerk
2 x 3 @ 80% of Clean and Jerk
2 x 2 @ 90% of Clean and Jerk
2 x 1 @ 95%+ of Clean and Jerk
2 x 5 @ 60% of Deadlift
2 x 4 @ 70% of Deadlift
2 x 3 @ 80% of Deadlift
2 x 2 @ 90% of Deadlift
2 x 1 @ 95%+ of Deadlift
#TRAIN HARD #DOWORK #STAYFIT
Day 2 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-sit-ups, 10-push-ups,

200m jog or 250m row

Renegade Rowing WOD: For time, 1k row @ 20s/m, 50 burpees, 1k row @ 22s/m, 50
burpees

Strength: Off day

Metcon: 3RFT, 500m row or 400m run, 50-double unders, 10-deadlifts (225/155)

Day 3 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-push-ups, 20-pass

throughs, 10-sit-ups, 200m jog or 250m row

Running WOD: Run 5k

Strength:
2 x 5 @ 60% of push press
2 x 4 @ 70% of push press
2 x 3 @ 80% of push press
2 x 2 @ 90% of push press
2 x 1 @ 95+% of push press
2 x 5 @ 60% of power snatch
2 x 4 @ 70% of power snatch
2 x 3 @ 80% of power snatch
2 x 2 @ 90% of power snatch
2 x 1 @ 95+% of power snatch

Day 4 Date:___________
Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or
250m row

Renegade Rowing WOD: 4RFT, 500m row, 10-225# deadlifts

Strength: Off day

#TRAIN HARD #DOWORK #BEREADY

[Type text]

Chipper: 100-jumping jacks, 80-mountain climbers, 60-air squats, 40-push-ups, 20-

burpees

Day 5 Date:___________

Warm-up: 2rds, 10-jumping jacks, 5-sit-ups, 10-air squats, 10-inchworms, 5-push-ups,

10-pass throughs, 200m jog or 250 row

Running WOD: 30 minute weighted hike or 30 minutes @ 5% incline, weighted

treadmill walk

Strength:
2 x 5 @ 60% Back squat w/2 second pause at bottom
2 x 4 @ 70% Back squat w/2 second pause at bottom
2 x 3 @ 80% Back squat w/2 second pause at bottom
2 x 2 @ 90% Back squat
2 x 1 @ 95%+ Back squat
2 x 5 Stiff legged deadlift w/2 second pause at bottom
2 x 4 Stiff legged deadlift w/2 second pause at bottom
2 x 3 Stiff legged deadlift w/2 second pause at bottom
2 x 2 Stiff legged deadlift
2 x 1 Stiff legged deadlift

Day 6 Date:___________

Off Day

Week 10

Day 1 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-push-ups, 10-pass throughs, 10-air squat, 5-sit-
ups, 200m jog or 250m row
#TRAIN HARD #DOWORK #STAYFIT
Renegade Rowing WOD: 2 x 2k row w/5 minute rest (all out effort)
or
Running WOD: 4rds, 400m run, 50-doubles unders

Strength:
4 x 8 of bench press, increase weight each set
4 x 8 of incline press (db or barbell), increase weight each set
4 x 8 of flyes, increase weight each set
4 x 15 dips
4 x 8 skull crushers, increase weight each set
4 x 8 push downs, increase weight each set

Day 2 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or
250m row

Renegade Rowing WOD: 10 x :30 on/:30 off

Strength: Off day

Metcon: 4RFT, 7 Renegade Rows, 9-24" box jumps, 11-weighted lunges (1R+1L=1 rep).
Use any weight you want.

Day 3 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 5-push-ups, 10-air squats, 200m
jog or 250m row

Running WOD: 3rds, 25-sit-ups, 800m run, 25-push-ups

Strength:
4 x 8 of clean and jerk
4 x 8 of strict press
4 x 8 of db side laterals
4 x 8 of shrugs (either barbell or dumbbell)
4 x 8 of barbell curls
4 x 8 of preacher curls
#TRAIN HARD #DOWORK #BEREADY
[Type text]

Day 4 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or
250m row

Renegade Rowing WOD: 10rds, 250m row, 5-burpees

Strength: Off day

Chipper: 5 rounds for time of: 10-squat snatches (75/55), 30-second chin-over-bar
hold,10-squat snatches (75/55), 60-second plank hold

Day 5 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-inchworms, 5-push-ups, 10-pass

throughs, 5-sit-ups, 200m jog or 250m row

Renegade Rowing WOD: 10 x 250m w/:45 rest. All out sprint

Strength:
4 x 8 back squat
4 x 8 stiff legged deadlifts
4 x 8 overhead lunges (1R+1L=1 rep)
4 x 8 box jumps (30/24)
4 x 20 calf raises

Day 6 Date:___________

Off day

Week 11

Day 1 Date:___________
#TRAIN HARD #DOWORK #STAYFIT
Warm-up: 2rds, 10-jumping jacks, 5-air squats, 5-inchworms, 5-push-ups, 10-sit-ups,
200m jog or 250m row

Renegade Rowing WOD: 6 x 2:00 w/1:30 rest (Rd1 @28s/m, rd2 @28s/m, rd3
@30s/m, rd4 @30s/m, rd5 @32s/m, rd 6 open)
or
Running WOD: 3rds, run 1 mile, 50-double unders, 25-air squats

Strength:
5 x 2 of Deadlift
5 x 2 of snatch
5 x 5 of Pendlay Rows
5 x 10 of strict pull-ups

Day 2 Date:___________
Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-push-ups, 5-sit-ups, 200m jog or
250m row.

Renegade Rowing WOD: 15 x :20 on/:40 off max effort

Strength: Off day

Metcon: AMRAP20, 500m row or 400m run, 10-box jumps (24/20), 10-sit-ups

Day 3 Date:___________
Warm-up: 2rds, 10-jumping jacks, 10-push-ups, 20-pass throughs, 5-air squats, 5-sit-
ups, 200m jog or 250m row

Running WOD: 8rds, 200m sprint, 10- box jumps (24/20)

Strength:
5 x 2 of push jerk (heavy as possible)
5 x 5 of sumo deadlift high pull
5 x 8 of seated dumbbell press

#TRAIN HARD #DOWORK #BEREADY

[Type text]

5 x 10 of dumbbell side laterals

Day 4 Date:___________
Warm-up: 2rds, 10-jumping jacks, 10-sit-ups, 5-push-ups, 10-air squats, 200m jog or
250m row

Renegade Rowing WOD: 8 x 2:00 w/:45 rest

Strength: Off day

Metcon: 555 Fitness Instagram Standard, 5RFT, 15-air squats, 15-burpees, 15-hand
release push-ups

Day 5 Date:___________
Warm-up: 2rds, 10-jumping jacks, 10-inchworms, 10-air squats, 5-sit-ups, 10-pass
throughs, 5-push-ups, 100m jog or 200m row

Running WOD: 3 x 1 mile run w/4 minute rest

Strength:
5 x 2 back squat
5 x 5 stiff legged deadlifts
5 x 8 30" box jumps
5 x 10 walking lunges (1R+1L=1rep)
5 x 25 calf raises

Day 6 Date:___________

Off day

Week 12
Day 1 Date:___________
Going lighter this week!

Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 5-push-ups, 10-air squats, 5-sit-
ups, 200m jog or 250m row

Renegade Rowing WOD: 2k for time

or
#TRAIN HARD #DOWORK #STAYFIT
Running WOD: 1 mile run for time

Strength:
4 x 10 bench press @ 60%
4 x 10 incline press w/ dumbbells
4 x 10 dips
4 x 10 flyes
4 x 10 skull crushers
4 x 10 push downs

Day 2 Date:___________
Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 5-push-ups, 10-air squats, 5-sit-
ups, 200m jog or 250m row

Running WOD: 10 x 250m run w/:45 rest

Strength: Off day

Chipper: AMRAP20, 5-pull-ups, 5-ring dips, 15-air squats

Day 3 Date:___________
Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 5-push-ups, 10-air squats, 5-sit-
ups, 200m jog or 250m row

Running WOD: 10rds, 1 minute hard run, 5-burpees, 1 minute walk

Strength:
4 x 10 Press
4 x 10 Sumo deadlift High Press
4 x 10 Bench Press
4 x 10 Dips
4 x 10 Barbell curls

Day 4 Date:___________

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 10-sit-
ups, 200m jog or 250m row

#TRAIN HARD #DOWORK #BEREADY

[Type text]

Renegade Rowing WOD: 5rds, 1:40 on/:20 off, rest 2 minutes, then 3rds 1:40 on/:20
off. Try to keep your pace the same for each piece.
Strength: Off day
Metcon: 4rds, 25-deadlifts, 20-goblet squats, 15-swings. Done with a 2 pood (72lb)
kettlebell
Honor WOD: "Jonathon Holmann", HazMat 1, 15-press+push press+push jerk @ 80%
of 1RM of Press. Each rep begins from the ground.

Day 5 Date:___________

Warm-up: 2rds, 10-jumping jacks, 5-inchworms, 10-air squats, 5-sit-ups, 5-push-ups,

200m jog or 250m row
Renegade Rowing WOD: 3RFT (rounds for time), 750m row, 15-deadlifts @ 40% of
1RM (rep maximum)
Strength:
4 x 10 back squat
4 x 10 stiff legged deadlifts
4 x 10 walking lunges (1R+1L=1rep)
4 x 10 24" box jumps (pause at least 1 second upon landing)
4 x 20 calf raises
Honor WOD: "Joseph Hunter", Squad 288, Death by squats. Load 70% of your 1 rep
max. Start the clock. Do 1 rep the first minute, 2 reps the second minute, 3 reps the
third minute and so on until you are unable to complete the required reps within the
minute. Keep your shoulders high, DO NOT LET YOUR BACK ARCH!!!

Day 6 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-sit-ups, 5-push-ups,

200m jog or 250m row
Honor WOD: "Timothy Higgins", Squad 252, 6RFT, 5-deadlifts @ 70%, 5-T2B
#TRAIN HARD #DOWORK #STAYFIT
 Week 13
Day 1 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-push-ups, 10-sit-ups,

200m jog or 250m row
Renegade Rowing WOD: 6RFT, 250m row, 10-burpees, 2-135# snatches
OR
Running WOD: 2rds, 1 mile run, 50-walking lunges (1R=1 rep, 1L=1rep)
Strength:
Work up to 90% of your old 1 rep max, then
1 @ 102% deadlift
1 @ 100% deadlift
1 @ 97% deadlift
1 @ 95% deadlift
1 @ 90% deadlift
Honor WOD: "Walter Hynes", Ladder 13, 10-9-8-7-6-5-4-3-2-1 of cleans and HSPU's
(handstand push-ups). Start @ 50% of 1RM, add 10# per round.

Day 2 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-push-ups, 10-sit-ups,

200m jog or 250m row
Renegade Rowing WOD: 4rds, 1k row, 25-air squats
Strength: Off day

#TRAIN HARD #DOWORK #BEREADY

[Type text]

Chipper: 30-Power snatches (95/65), 30-burpees, 30-thrusters (95/65), rest 3 minutes,

500m row or 400m run, 15-deadlifts (185/135)
Honor WOD: "Thomas Hetzel", Ladder 13, EMOM10, 3-thrusters (135/95), burpees for
the rest of the minute. Score is total number of burpees.

Day 3 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-push-ups, 10-sit-ups,

200m jog or 250m row
Renegade Rowing WOD: 2 x 1k row, 5:00 rest, 2 x 500m row w/3:00 rest, 2 x 250m row
w/1:30 rest
Strength: Warm-up to 90% of 1RM, then
Press
1 rep @ 102%
1 rep @ 100%
1 rep @ 97%
1 rep @ 95%
1 rep @ 90
Bench Press
1 rep @ 102%
1 rep @ 100%
1 rep @ 97%
1 rep @ 95%
1 rep @ 90%
Honor WOD: "Thomas Holohan", Engine 6, 3RFT, 5-OHS @ 75%, 10-V-ups, 15-burpees

Day 4 Date:___________

#TRAIN HARD #DOWORK #STAYFIT

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-push-ups, 10-sit-ups,
200m jog or 250m row
Running WOD: 5 x 600m run w/2:00 rest
Strength: Off day
Metcon: 1500m row or 1200m run, 300 singles or 100 double unders, 50-20" box
jumps or 50-24" box step-ups, 50-KBS (16/12kg)
Honor WOD: "Fredrick Ill", Ladder 2, 30-snatches @ 70% total, begin each minute with
3-bar facing burpees until you have reached a total of 30 snatches.

Day 5 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-push-ups, 10-sit-ups,

200m jog or 250m row
Renegade Rowing WOD: 5RFT, 250m row, 15-air squats, 10-push-ups, 5-pull-ups
Strength: Work up to 90% of your old 1 rep max, then
1 @ 102% of Back squat
1 @ 100% of Back squat
1 @ 97% of Back squat
1 @ 95% of Back squat
1 @ 90% of Back squat
Honor WOD: "David LaForge", Ladder 20, 30- bear complex for time (155/105). One
cycle through is 1 rep. Normally you have to cycle through 7 times for it to equal a rep.

Day 6
Date:___________
Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or
250m row
Honor WOD: "Robert Lane", Engine 55, 50-double unders, 5-power cleans (135/95),
40-double unders, 5-G2O (155/105), 30-double unders, 5-squat cleans (185/135), 20-
double unders, 5-clean and jerks (225/155), 10-double unders

#TRAIN HARD #DOWORK #BEREADY

[Type text]

Week 14
Day 1 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 5-push-ups, 10-air squats, 5-sit-
ups, 200m jog or 250m row.
Renegade Rowing WOD: 10 x :40 on/:20 off
OR
Running WOD: 800m run, rest 2 minutes, then 5 x 50m sprints (rest 1 minute between
sprints), rest 2 minutes, then 800m run
Strength:
6 x 3 of Bench press (heavy as possible each set)
5 x 4 of Incline press (either barbell or dumbbell, heavy)
4 x 20 Dips
4 x 10 Barbell curls
3 x 10 Hammer curls (dumbbell)
Honor WOD: "Scott Larsen", Ladder 15, Push press/Handstand Push-up (HSPU) ladder.
2 minute rounds. Start w/ 75% of 1RM of push press. First 2 minute round do 1 push
press and 1 HSPU. Next 2 minute round complete 2 push press and 2 HSPU. Each 2

minute round add one rep to each exercise. Keep going until you are unable to
complete the required number of reps within the 2 minute round.

Day 2 Date:___________

#TRAIN HARD #DOWORK #STAYFIT

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or
250m row
Renegade Rowing WOD: 8 x 500m row w/2 minute rest
Strength: Off day
Chipper: 1k row or 800m run, 50-wall ball, 500m row or 400m run, 50-KBS (24/16KG),
250m row or 200m run, 50-V-ups
Honor WOD: "Neil Leavy", Engine 217, 10-power snatches (135/95), 30-T2B, 10-squat
cleans (135/95), 30-box jumps (24/20), 10-thrusters (135/95), 30-burpees

Day 3 Date:___________

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 5-sit-
ups, 200m jog or 250m row
Running WOD: 3rds, 800m run, 30-KBS (16/12kg), 30-air squats, 30-sit-ups
Strength:
6 x 3 of Push press
5 x 5 of Sumo deadlift high pull (SDHP)
4 x 10 of Side laterals
5 x 5 of Skull crushers
4 x 10 of Ring dips
Honor WOD: "Patrick Lyons", Squad 252, 5RFT, @ (135/95), 5-deadlifts, 5-hang cleans,
5-push press, 5-front squats, 10-24" burpee box jumps

Day 4 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or
250m row
Renegade Rowing WOD: 10 X 1:00 on/:45 rest
Strength: Off day

#TRAIN HARD #DOWORK #BEREADY

[Type text]

Chipper: "VES (vent, enter, search)", 3RFT, 20-24"box step-ups (ladder), 10-sledge
hammer strikes (forcible entry), 50m bear crawl (search), 3-155# squat cleans (locate
and prep victim for removal), 50m walk w/ (155/105) bar (victim drag). Courtesy of
Australian firefighter, Gerard Mann.
Honor WOD: "Joseph Leavey", Ladder 15, 8-OHS (135/95), 20-double unders, 6-OHS,
40-double unders, 4-OHS, 60-double unders, 2-OHS, 80-double unders. Substitute
single unders at a 2:1 ratio

Day 5 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-inchworms, 10-air squats, 5-sit-ups, 5-push-ups,

200m jog or 250m row

Running WOD: 2rds, 800m run, 50-walking lunges (1R+1L=1rep)

Strength:
6 x 3 of back squat
5 x 5 of stiff legged deadlift
4 x 10 of weighted lunges w/barbell plus additional weight (1R+1L=1rep)
4 x 20 calf raises
5 x 5 of 24" weighted box jumps

Honor WOD: "Daniel Libretti", Rescue 2, 21-15-9 of deadlifts (315/225) or 60% of 1RM,
bar over burpees, box jumps (30/24)

Day 6 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-push-ups, 20-pass

throughs, 10-sit-ups, 200m jog or 250m row
Honor WOD: "William Mahoney", Rescue 5, 3RFT, 5-thrusters (155/105), 10-burpees,
15- box jumps (24/20), 20-KBS (24/16kg)
#TRAIN HARD #DOWORK #STAYFIT
 Week 15

Day 1 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 5-inchworms, 10-sit-ups, 5-push-ups,

200m jog or 250m row
Renegade Rowing WOD: 2 x 15 minutes w/5 minute rest (5'@20s/m, 5'@22s/m,
3'@24s/m, 2'@26s/m)
or
Running WOD: 2rds, 25-air squats, run 1 mile, 25-jumping lunges (1R+1L=1rep)
Strength:
Deadlift 10, 8, 5, 3, 2, 1, 1, 1
Pendlay Row 5 x 5 (heavy)
Strict Pull-up 3 x max reps (keep it strict)
Back extensions 3 x 10

Honor WOD: "Charles Kasper", Special Operations Command, 15-G2O (155/105),

200m walking lunges, 15-G2O (155/105), 800m run. Ground to overhead can be
snatch, clean and jerk, clean and push press. Just get it from the ground to directly
overhead. Use any method you want.

Day 2 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-pass throughs, 5-push-ups, 10-sit-
ups
Renegade Rowing WOD: 8 x 250m row w/:45 rest
#TRAIN HARD #DOWORK #BEREADY
[Type text]

Strength: Off day

Metcon: 3RFT, 25-hand release push-ups, 25-tuck jumps, 25-1.5 pood KBS
Honor WOD: "Peter Langone", Engine 252, 30-burpees, 30-snatches (75/55), 30-
HRPU's, 30-snatches (135/95), 30-HSPU's, 30-snatches (165/115)

Day 3 Date:___________

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 10-sit-
ups, 200m jog or 250m row
Running WOD: 8 x 400m run, 50-singles, 1 minute rest
Strength:
10, 8, 5, 3, 2, 1, 1, 1 of Push Jerk
5 x 5 of Sumo-deadlift high pull (SDHP) Heavy
3 x max reps of handstand push-ups (HSPU)
3 x 10 dumbbell side laterals
Honor WOD: "Paul Keating", Ladder 5, AMRAP10, 5-thrusters (135/95), 7-KBS
(32/24kg), 10-T2B

Day 4 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-push-ups, 10-air squats, 10-sit-ups, 200m jog or
250m row
Renegade Rowing WOD: 8 x 2:00 w/:45 rest
Strength: Off day
Chipper: 100-double unders or 300-singles, 10-burpees, 75-double unders or 150-
singles, 20-burpees, 50-double unders or 100-singles, 30-burpees, 25-double unders or
50-singles, 40-burpees

#TRAIN HARD #DOWORK #STAYFIT

Honor WOD: "Robert Linnane", Ladder 20, 50-cleans (135/95), 75-T2B, 100-wall ball

Day 5 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-push-ups, 10-pass throughs, 10-air squats, 5-sit-
ups, 200m jog or 250m row
Running WOD: 30 minute run/walk, 2 minute hard run, 1 minute walk x 10 rounds
Strength:
10, 8, 5, 3, 2, 1, 1, 1 of Back squat
5 x 5 of front squat
3 x 10 of stiff legged deadlifts
3 x 20 of calf raises
Honor WOD: "William Wren", Retired FDNY, 21-15-9 of bench press @ 65% of 1RM,
ring dips, hand release push-ups

Day 6 Date:___________

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 10-
OHS w/PVC pipe, 5-sit-ups, 200m jog or 250m row.
Honor WOD: "Joseph Maffeo", Ladder 101, 10rds @ (185/135) (or 80% of 1RM of
press). Perform this complex without putting the bar down. 1-clean and jerk, 3-OHS, 5-
Push press or Push jerk. You will perform that complex for 10rds. Rest as needed
between rounds. If the bar hits the ground before the complex is complete, it is a no
rep!

#TRAIN HARD #DOWORK #BEREADY

[Type text]

Week 16

Day 1 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 10-push-ups, 10-sit-ups, 10-air

squats, 200m jog or 250m row
Renegade Rowing WOD: 6 x 650m row w/1:30 rest
or
Running WOD: 4rds, 400m run, 50-air squats
Strength: Max out Bench press
Metcon: 21-15-9 of Double unders, KBS (24/16kg), sit-ups, box jumps (24/20)
Honor WOD: "Anthony Jovic", Engine 279, 20-back squats (225/155), 20-box jumps
(24/20), 20-push press (155/105), 20-handstand push-ups

Day 2 Date:___________

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 5-air squats, 5-sit-
ups, 200m jog or 250m row
Renegade Rowing WOD: 10 x :30 on/:30 off, max effort
Strength: Max out, Press
Metcon: 3rds, 25-wall ball, 20-sit-ups, 15-KBS (24/16kg)
Honor WOD: "Angel Juarbe Jr.", Ladder 12, EMOM10, 3-deadlifts @ 65%, remainder of
minute is max burpees. Score is total number of burpees through all 10 rounds.

#TRAIN HARD #DOWORK #STAYFIT

Day 3 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 5-sit-ups, 200m jog or
250m row
Strength:Find max of Snatch
Chipper: 4rds, 8-front squats (135/95), 8-strict pull-ups, 40-double unders
Honor WOD: "John Marshall", Ladder 27, 5rds, 3-OHS (155/105), 6-clean and jerk
(155/105), 12-bar facing burpees

Day 4 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 10-push-ups, 5-inchworms, 10-air

squats, 5-sit-ups, 200m jog or 250m row
Renegade Rowing WOD: 8 x :20 on/:10 off, rest 2 minutes, 50-burpees, rest 2 minutes,
8 x :20 on/:10 off
Strength: Find max on Back squat
Metcon: "Helen", 3RFT, 400m run, 21-KBS (24/16kg), 12-pull-ups
Honor WOD: "Robert Nagel", Engine 58, 3rds, 100ft walking lunges w/25# weight held
overhead, 20-wall ball, 20-box jumps (24/20), 10-push press (135/95)

Day 5 Date:___________

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 5-sit-
ups, 200m jog or 250m row
Running WOD: 3 x 100m sprint w/1 minute rest between rounds/3 minute rest/50-
burpees/3 minute rest/3 x 100m sprint w/1 minute rest between rounds.
Strength: Find max of Push Press
Metcon: 3rds, 25-wall ball, 25-double unders, 25-V-ups
#TRAIN HARD #DOWORK #BEREADY
[Type text]

Honor WOD: "Michael Montesi", Rescue 1, EMOM20, 1-clean and jerk @ 80% of 1RM
of clean, 5-burpee box jumps (24/20)

Day 6 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or
250m row
Chipper: "The Hulk", 21-snatches (95/65), 21-double unders, 15-cleans (power or
squat) (185/135), 15-double unders, 12-back squats (275/185), 12-double unders, 9-
deadlifts (365/255), 9-double unders
Honor WOD: "Timothy McSweeney", Ladder 3, 7rds, 21-double unders, 14-burpees, 7-
bodyweight deadlifts

Week 17
Day 1 Date:___________

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 5-

inchworms, 200m jog or 250m row
Renegade Rowing WOD: 6 x 2:00 w/1:30 rest
OR
Running WOD: 6rds, 50-singles, 2:00 run, 1:00 walk
Strength: Find 1RM of Front Squat
Metcon: 21-15-9 of db squat cleans (45/35), burpees, push-ups

#TRAIN HARD #DOWORK #STAYFIT

Honor WOD: "Paul Mitchell", Ladder 110, 10-9-8-7-6-5-4-3-2-1 of OHS (135/95),
HSPU's (handstand push-ups) strict

Day 2 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or
250m row
Renegade Rowing WOD: 15 x :20 on/:40 off
Strength: Find 1RM of cleans
Metcon: 3RFT, 12-burpees, 10-wall ball, 8-thrusters (115/85)
Honor WOD: "Douglas Miller", Rescue 5, 5RFT, 1-power clean, 2-thrusters, 3-power
snatch, 4-push press, 5-front squat, 6-deadlifts (135/95)

Day 3 Date:___________

Warm-up: 2rds, 10-jumping jacks, 20-pass throughs, 10-push-ups, 10-air squats, 5-sit-
ups, 200m jog or 250m row
Running WOD: 2-3 mile easy jog
Strength: Find 1RM of Push Jerk
Chipper: 15 minute time cap. Row 500m or run 400m, 20-24" box jumps, row 500m or
run 400m, 40-wall ball, row 500m or run 400m, 20-24" box jumps, as many singles as
possible with any remaining time.
Honor WOD: "Thomas McCann", Battalion 8, 50-G2O (155/105) (snatch, clean and
jerk, clean then push press, etc...) Begin each new minute with 10-air squats until all
50 G2O reps are completed.

Day 4 Date:___________

#TRAIN HARD #DOWORK #BEREADY

[Type text]

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 20-pass throughs, 5-push-ups, 5-sit-
ups, 200m jog or 250m row
Renegade Rowing WOD: 5k row, easy pace
Strength: Find 1RM on Overhead Squat (OHS)
Chipper: 5rds, 500m row or 400m run, 5-hspu's, 10-hrpu's, 15-air squats, 10-K2E, 5-
pull-ups
Honor WOD: "John Moran", Special Operations Command, 24-20-16-12-8-4 of front
rack lunges (1 step equals one rep) (135/95) and hand release push-ups.

Day 5 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-inchworms, 10-sit-ups, 10-push-

ups, 200m jog or 250m row
Renegade Rowing WOD: Row 5k. At the 2, 4, 6, 8, 10, 12, etc. minute mark, perform
10-20# wall ball shots. Row remaining time in the 2 minute segment. Time ends when
the 5k has been rowed.
Strength: Find 1RM of deadlift
Metcon: Crossfit Games 14.1, AMRAP10, 30-double unders, 15-snatches (75/55)
Honor WOD: "Christopher Pickford", Engine 201, lift 20,000lbs. Pick any weight you
want, but the weight cannot change. Use any of our 10 lifts, in any sequence. (Snatch,
clean, deadlift, press, push press, push jerk, back squat, OHS, front squat, bench
press). Once you have either racked the weight, dropped the weight or released the
bar, you are done with that movement and cannot use it again. For time.

Day 6 Date:___________

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or
250m row

#TRAIN HARD #DOWORK #STAYFIT

Metcon: 3/1 Instagram WOD: 4RFT, 9-box jumps (24/20), 12-V-ups, 15-air squats. Top
of each minute 3 burpees
Honor WOD: "Shawn Powell", @(135/95), one minute each. Power clean, front squat,
deadlift, push press, back squat, rest 1 minute, push jerk, OHS, Pendlay Row, press,
power snatch

#TRAIN HARD #DOWORK #BEREADY