| 25 | Monday | |
| Longevity | Perform/RX | Compete |
| A) E2MOM – 10 min. | A) E2MOM – 10 min. | A) E2MOM – 10 min. |
| Back Squats | Back Squats | Back Squats |
| – 5×3 | – 5×3 | – 5×3 |
| B.) 15 min AMRAP | B.) 15 min AMRAP | B.) 15 min AMRAP |
| 1-2 MU or 12 pull-ups | 1-2 MU or 12 pull-ups | 6/4 MU |
| 12 1-arm KB OHS | 12 OHS (135/95) | 12 OHS (185/115) |
| 12 weighted step ups (24/20) | 12 Box Jumps (24/20) | 18 Box Jumps (24/20) |
| 26 | Tuesday | |
| Longevity | Perform/RX | Compete |
| A) E2MOM – 10 min. | A) E2MOM – 10 min. | A) E2MOM – 10 min. |
| DEADLIFT | DEADLIFT | DEADLIFT |
| – 5×3 | – 5×3 | – 5×3 |
| B.) 3 rounds each w/a partner | B.) 3 rounds each w/a partner | B.) 3 rounds each w/a partner |
| 15 wallballs (20/14) | 15 wallballs (20/14) | 21 wallballs (20/14) |
| 12 burpees | 12 burpees | 15 burpees |
| 9 DL (205/145) | 9 DL (205/145) | 9 DL (275/195) |
| Partner 1 does a round, | Partner 1 does a round, | Partner 1 does a round, |
| then partner 2 does a round | then partner 2 does a round | then partner 2 does a round |
| 27 | Wednesday | |
| Longevity | Perform/RX | Compete |
| A.) 12 min. Accessory Work | A.) 12 min. Accessory Work | A.) 12 min. Accessory Work |
| – 20 Sec. HS hold | – 1 attempt max HS walk | – 1 attempt max HS hold |
| – 3 box jumps (taller than ave.) | – 3 box Jumps (tall) | – 3 L/R (1 legged box jumps) |
| – 15 banded GM’s | – 15 banded GM’s | – 15 banded GM’s |
| FRIENDS AND FAMILY DAY | ||
| B.) 20 min AMRAP | B.) 20 min AMRAP | B.) 20 min AMRAP |
| 3 rounds | 3 rounds | 3 rounds |
| 1 lap run | 1 lap run | 1 lap run |
| 10 dbl KB strict press | 10 HSPU | 10 HSPU |
| 3 rounds | 3 rounds | 3 rounds |
| 1 lap run | 1 lap run | 1 lap run |
| 10 push-ups | 10 push-ups | 10 push-ups |
| 3 rounds | 3 rounds | 3 rounds |
| 1 lap run | 1 lap run | 1 lap run |
| 10 dips | 10 dips | 10 dips |
| 28 | Thursday | |
| Longevity | Perform/RX | Compete |
| A.) Gymnastic Focus: | A.) Gymnastic Focus: | A.) Gymnastic Focus: |
| Lower Body Stability | Pistols | Pistols |
| 6 min. EMOM | 6 min. EMOM | 6 min. EMOM |
| 1 – 10 Counter Balance Squats | – 5 L/R | – 5 L/R |
| 2 – 30 sec. L/R Balance 1 leg | ||
| 3 – 5 L/R single leg squats off side of box | ||
| B.) 4 min AMRAP | B.) 4 min AMRAP | B.) 4 min AMRAP |
| 6 T2B | 6 T2B | 6 T2B |
| 6 Pistols | 6 Pistols | 6 Pistols |
| 4 min AMRAP | 4 min AMRAP | 4 min AMRAP |
| 6 T2B | 6 T2B | 6 T2B |
| 6 Medball slams | 6 Medball slams | 6 Medball slams |
| 4 min AMRAP | 4 min AMRAP | 4 min AMRAP |
| 6 Medball slams | 6 Medball slams | 6 Medball slams |
| 6 Pistols | 6 Pistols | 6 Pistols |
| 3 min rest between AMRAP’s | 3 min rest between AMRAP’s | 3 min rest between AMRAP’s |
| 29 | Friday | |
| Longevity | Perform/RX | Compete |
| A.) 4 min. EMOM | A.) 4 min. EMOM | A.) 4 min. EMOM |
| KB Snatch 20 sec. L/R | 1x Snatch | 1x Snatch |
| * as many snatches as possible | *** Goal should be 85-90% | *** Goal should be 85-90% |
| Or | Or | |
| *** Heavier than previous weeks | *** Heavier than previous weeks | |
| B.) 5 rounds | B.) 5 rounds | B.) 5 rounds |
| 12 Dbl KB CJ (1/0.75) | 12 Hang power CJ (95/65) | 12 Hang power CJ (115/85) |
| 9 Dbl KB Thrusters (1/0.75) | 9 Thrusters (95/65) | 9 Thrusters (115/85) |
| 6 Dbl KB snatch (1/0.75) | 6 Power snatch (95/65) | 6 Power snatch (115/85) |
| 30 | Saturday | |
| Longevity | Perform/RX | Compete |
| A.) BS / KB FS/ KB OHS Heavy Single | A.) BS / FS/ OHS Heavy Single | A.) BS / FS/ OHS Heavy Single |
| Work up to the heaviest Squat | Work up to the heaviest Squat | Work up to the heaviest Squat |
| you performed this week | you performed this week | you performed this week |
| B.) 8 rounds | B.) 8 rounds | B.) 8 rounds |
| 8 KB front rack lunges | 8 front rack lunges (115/85) | 8 front rack lunges (155/105) |
| 8 pull-ups | 8 pull-ups | 8 C2B |