Monday, January 22nd - January 28th

 

Week 4

 

Monday

 

(A) Beat swings – 3 x 8

(B) Bar Muscle – up – AMRAP in 8 minutes

 

(C)Clean + Front Squat + Jerk – 80% x (1 + 1 + 1) x 3

 

(D)Back Squat – 85% x 4 x 4

 

(E) AMRAP in 8 minutes

·      8 thrusters, 115/75lbs

·      10 DB snatch, 50/35lbs

·      35 double - unders

 (F) Hollow Rock – 3 x 45s

 

Tuesday

 

(A) Hang snatch + Overhead squat – 5 x (1 + 2)

 

(B) Row 5k

 

(C1) Weighted Plank – 5 x 45s

(C2) ABMAT sit – up – 5 x 15

 

 

Wednesday

 

(A) Snatch – 78% x 2 x 5

 

(B1) Strict Ring Dip – 5 x 5 (add weight/decrease assistance from last week)

(B2) Strict pull - up – 5 x 8 (add weight/decrease assistance from last week)

 

(C)

·      Row 1k; then

 

3 Rounds

 

·      15 power snatch, 115/75lbs

·      15 bar facing burpees

 

then, row 1k

 

(D1) Ab wheel – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A) Handstand Push – up  - AMRAP in 5 minutes

 

(B) OT3M x 5

·      5 deadlift, 78%

·      10 GHD sit - up

 

(C) AMRAP in 15 minutes

·      15/10 calories assault bike

·      10 burpee box jump overs, 24/20”

·      10 DB push press, 50/35lbs

 

(D1)weighted side plank – 5 x 30s

(D2) V – ups – 5 x 15

 

Saturday

 

(A) Clean & Jerk -  heavy single

 

(B) Front squat – 2 RM

 

(C) 5 RFT

 

·      25 double - unders

·      20 wall ball, 30/20lbs

·      15 C2B pull - ups

 

 

 

(D) ab work of choice

 

 

Monday, January 15th - Sunday, January 21st

Week 3

 

Monday

 

(A) Beat swings – 3 x 8

(B) Bar Muscle – up + KBS, 32/24kg – 10 x (3 + 8) OT2M

 

(C)Clean + Front Squat + Jerk – 75% x 2(1 + 1 + 1) x 3

 

(D)Back Squat – 83% x 4 x 4

 

(E)AMRAP in 6 minutes x 2, rest 2 minutes

·      8 DB power clean, 50/35lbs

·      16 DB front rack walking lunges, 50/35lbs

·      8 DB push press, 50/35lbs

·      8 burpees over DB

 (F) Hollow Rock – 3 x 45s

 

Tuesday

 

(A) Tall snatch + Hang snatch – 5 x (1 + 1)

 

(B) Row 5 minutes x 4, rest  90s

 

(C1) Weighted Plank – 5 x 45s

(C2) ABMAT sit – up – 5 x 15

 

 

Wednesday

 

(A) Snatch – 75% x 3 x 5

 

(B1) Strict Ring Dip – 5 x 5 (add weight/decrease assistance from last week)

(B2) Strict pull - up – 5 x 8 (add weight/decrease assistance from last week)

 

(C) AMRAP in 8 minutes

·      7 snatch, 95/65lbs

·      7 C2B pull – ups

·      20 double - unders

 

(D1) Ab wheel – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A) Handstand Push – up  + double – unders – 10 x (3 -5 + 20) OT2M

 

(B) OT3M x 5

·      5 deadlift, 75%

·      10 GHD sit - up

 

(C) AMRAP in 14 minutes

·      10 T2B

·      15 burpee box jump overs, 24/20”

·      20 wall ball, 20/14lbs

 

(D1)weighted side plank – 5 x 30s

(D2) V – ups – 5 x 15

 

Saturday

 

(A) Snatch -  heavy single

 

(B) Front squat – 3 RM

 

(C) 5 RFT -  18 minute cap

·      8 DB snatch (Left Side) , 50/35lbs

·      8 SA OH DB walking lunge (Left Side), 50/35lbs

·      12 burpees

·      8 DB snatch Right Side) , 50/35lbs

·      8 SA OH DB walking lunge (Right Side), 50/35lbs

·      12 burpees

 

 

 

(D) ab work of choice

 

Monday, January 8th - Sunday, January 14th

Week 2

 

Monday

 

(A) Beat swings – 3 x 8

(B)Muscle – up + Double - unders – 10 x (3 + 20) OT2M

 

(C)Clean + Front Squat + Jerk – 73% x 2(1 + 1 + 1) x 5

 

(D)Back Squat – 80% x 4 x 4

 

(E)AMRAP in 4 minutes x 4, rest 1 minute

·      5 power clean + OH

·      7 toes to bar

 (F) Hollow Rock – 3 x 45s

 

Tuesday

 

(A) Tall snatch + Hang snatch – 5 x (2 + 1)

 

(B) Row 6 minutes x 4, rest 2 minutes

 

(C1) Weighted Plank – 5 x 45s

(C2) ABMAT sit – up – 5 x 15

 

 

Wednesday

 

(A) Snatch – 73% x 3 x 5

 

(B1) Strict Ring Dip – 5 x 5 (add weight/decrease assistance from last week)

(B2) Strict pull - up – 5 x 8 (add weight/decrease assistance from last week)

 

(C) 5 RFT

·      15 power snatch, 75/55lbs

·      15 wall ball, 20/14lbs

 

(D1) Ab wheel – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A) Handstand walk practice – 10 minutes

 

(B) OT3M x 5

·      4 deadlift, 75%

·      8 GHD sit - up

 

(C) AMRAP in 14 minutes

·      5 HSPU

·      5 C2B pull ups

·      15 wall ball, 20/14lbs20 double – unders

 

(D1)weighted side plank – 5 x 25s

(D2) V – ups – 5 x 15

 

Saturday

 

(A) Clean & Jerk -  heavy single

 

(B) Front squat – 4 RM

 

(C)

 

5 rounds

·      20 DB Front rack walking lunges

·      15 toes to bar

·      10 bring dips

 

(D) ab work of choice

Sunday

Yoga

 

 

 

 

 

Tuesday, January 2nd - Sunday, January 7th

Week 1

 

Tuesday

 

(A) Beat swings – 3 x 8

(B)Muscle – up + KBS, 32/24kg – 10 x (2 + 8) OT1.5M

 

(C)Clean + Front Squat + Jerk – 70% x 2(1 + 1 + 1) x 5

 

(D)Back Squat – 75% x 5 x 5

 

(E)AMRAP in 3 minutes x 4, rest 1 minute

·      5 power clean + OH

·      8 C2B pull-ups

·      20 double – unders

(F) Hollow Rock – 3 x 40s

 

Wednesday

 

(A) Tall snatch – 5 x 3

 

(B) Row 8 minutes x 3, rest 2 minutes

 

(C1) Weighted Plank – 5 x 40s

(C2) ABMAT sit – up – 5 x 15

 

 

Thursday

 

(A) Snatch – 70% x 3 x 5

 

(B1) Strict Ring Dip – 5 x 5

(B2) Strict pull - up – 5 x 8

 

(C) 5 RFT

·      5 snatch, 115/75lbs

·      8 HSPU

 

(D1) Ab wheel – 4 x 10

(D2) Back extension – 4 x 10

 

Friday

 

(A) Handstand walk practice – 10 minutes

 

(B) OT3M x 5

·      5 deadlift, 70%

·      8 toes to bar

 

(C) AMRAP in 14 minutes

·      10 burpee box jump over

·      15 wall ball, 20/14lbs

·      20 double – unders

 

(D1)weighted side plank – 5 x 20s

(D2) V – ups – 5 x 15

 

Saturday

 

(A) Snatch -  heavy single

 

(B) Front squat – 5 RM

 

(C) 50 push – ups, then

 

5 rounds

·      20 SA OH DB walking lunge, 50/35lbs

·      15 calories row

·      10 burpees

then, 50 push – ups

 

(D) ab work of choice

Monday, December 11th - Sunday, December 17th

Week 9

 

Monday

 

(A) 15 x OT1.5M – 2 bar muscle – up + 8 KBS, 32/24kg

 

C) Back squat – 85% x 2 x 3

 

D) 5 RFT

·      10 burpee box jump over

·      20 dumbbell snatch

·      30 double - unders

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 10 - 12

 

Tuesday

 

A) Snatch Balance + OHS – build up to a heavy set of (1 + 1)

 B) Jerk – heavy single

 C) 5 x OT3M

·      10 OHS, 95/65lbs

·      20/15 assault bike calories

 D1) 4 x 30s hollow rock

D2) 4 x 20 abmat sit - ups

 

Wednesday

 

(A) Clean + front squat – 88% (of clean) – build up to a heavy set of (1 + 1)

(B) Deadlift – 90% x 2 x 2

 (C) AMRAP 9 minutes

·      15 toes to bar

·      10 deadlifts, 115/75lbs

·      5 power snatch, 115/75lbs

 (D1) weighted back extension – 3 x 8

(D2)L sit – accumulate 60s

 

Thursday

(A) For time

·       20 HSPU

·       25 box jumps, 30/24”

·       30 single arm overhead dumbbell walking lunge, 55/35lbs

·       35 toes to bar

·       40 wall ball, 30/20lbs

·       35 toes to bar

·       30 single arm overhead dumbbell walking lunge, 55/35lbs

·       25 box jumps, 30/24”

·       20 HSPU

 

(B) Row – 5 x 500m, rest 2 minutes between sets

 (C) weighted side plank – 3 x 45s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – heavy single

(B) Clean & Jerk – heavy single

(C) Front Squat – max

(D) AMRAP in 3 x 5, rest 1 minute

·      4 snatches, 115/75lbs

·      8 ring push –ups

·      20 double - unders

 

Sunday - Yoga

Monday, December 4th - Sunday, December 10th

Week 8

 

Monday

 

(A) Beat swings (bar) – 3 x 12

(B) Bar muscle – up -  AMRAP in 8 minutes

 

C) Back squat – 80% x 5 x 4

 

D) 5 RFT

·      10 push press, 115/75

·      10 pistols

·      10/8 calories assault bike

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 10 - 12

 

Tuesday

 

A) Snatch Balance + OHS – 85% (of snatch)  x (1 +1) x 4

 

B) Jerk – 90% x 1 x 5

 

C) Assault Bike Sprint – 16/10 cals x 10 OT2.5M

 

D1) 4 x 60s Weighted plank

D2) 4 x 20 abmat sit - ups

 

Wednesday

 

(A) Clean + front squat – 88% (of clean) x (1 + 1) x 5

(B) Deadlift – 88% x 3 x 4

 

(C) AMRAP 8 minutes

·      1, 2, 3, 4, 5 etc sandbag clean over the shoulder, 150/100lbs

  • sandbag carry, 50’, 100’, 150’ etc

 

 

(D1) weighted back extension – 3 x 8

(D2)L sit – accumulate 60s

 

Thursday

(A) AMRAP in 8 minutes

  • 5 HSPU
  • 25 double unders

(B) Run 350 with weighted vest x 4, rest 3-4 minutes

 (C) weighted side plank – 3 x 45s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – heavy single

(B) Clean & Jerk – heavy single

(C) Front Squat – 90% x 1 x 2

(D) 3RFT

-25 power snatch, 75/55lbs

-25 Wall ball, 20/14lbs

  • stop every 2 minutes and do 12 burpees

(E) ab work of choice

Monday, November 27th - Sunday, December 2nd

Week 7

 

Monday

 

(A) Beat swings (bar) – 3 x 12

(B) Bar muscle – up -  10 x 2 - 3 OTM

 

C) Back squat – 78% x 6 x 4

 

D) 5 Rounds, not for time

·      10m handstand walk

·      10 pistols

·      35 double – unders

·      rest 60s

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 10 - 12

 

Tuesday

 

A) Snatch Balance + OHS – 83% (of snatch)  x (1 +2) x 4

 

B) Jerk – 88% x 1 x 5

 

C) Assault Bike Sprint – 18/12 cals x 8 OT2.5M

 

D1) 4 x 60s Weighted plank

D2) 4 x 20 abmat sit - ups

 

Wednesday

 

(A) Clean + front squat – 85% (of clean) x 2 (1 + 1) x 5

(B) Deadlift – 85% x 3 x 5

 

(C) AMRAP 8 minutes

·      10 GHD sit - ups

·      15 burpee box jumpovers, 24/20”

·      2, 4, 6, 8, 10 etc sandbag clean over the shoulder, 150/100lbs

 

 

(D1) weighted back extension – 3 x 8

(D2)L sit – accumulate 50s

 

Thursday

(A) 4 sets Max unbroken HSPU from Paralettes, rest 2 – 3 minutes between sets

(B) Run 200m with weighted vest x 5, rest 2 minutes

 (C) weighted side plank – 3 x 45s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – 88% x 1 x 2, heavy single

(B) Clean & Jerk – 88% x 1 x 2, heavy single

(C) Front Squat – 88% x 2 x 2

(D) AMRAP in 3 x 4, rest 2 minutes

·      10 thrusters, 115/75lbs

·      10 C2B pull – ups

·      10 burpees

(E) ab work of choice

 

 

 

 

Monday, November 20th - Sunday, November 26th

Week 6

 

Monday

 

(A)  Beat swings (bar) – 3 x 10

(B) Bar muscle – up -  10 x 1 -2 OTM

 

C) Back squat – 75% x 8 x 4

 

D) 5 Rounds, not for time

·      7 wall walks

·      15 American KBS, 32/24kg

·      35 double – unders

·      rest 60s

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 10 - 12

 

Tuesday

 

A) Snatch Balance + OHS – 80% (of snatch)  x (1 +2) x 4

 

B) Jerk – 85% x 2 x 5

 

C) Assault Bike Sprint – 20/15 cals x 8 OT3M

D1) 4 x 50s Weighted plank

D2) 15 abmat sit - ups

 

Wednesday

 

(A) Clean + front squat – 83% (of clean) x 2 (1 + 1) x 5

(B) Deadlift – 83% x 4 x 5

 

(C) AMRAP 12 minutes

·      10 C2B pull - ups

·      15 burpee box jumpovers, 24/20”

·      20 SA OH DB walking lunges, 65/45lbs

 

 

(D1) weighted back extension – 3 x 8

(D2)L sit – accumulate 45s

 

Thursday

(A) 4 sets Max unbroken HSPU from Paralettes, rest 2 – 3 minutes between sets

(B) Run 400m, rest 5 minutes

(C) Row 1k

(D) weighted side plank – 3 x 40s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – 85% x 1 x 3, heavy single

(B) Clean & Jerk – 85% x 1 x 3, heavy single

(C) Front Squat – 85% x 2 x 3

(D)

·      30/20 AB cals

·      20 burpee box jump overs, 30/24”

·      10 med ball cleans (over shoulder), 150/100lbs

 

(E) ab work of choice

Monday, November 13th - Sunday, November 19th

Week 5

 

Monday

 

A) Ring muscle- up transition from feet – 2 x 6

B) Beat swings – 2 x 6

(C) Muscle – ups (rings) – 2 x 10 OT2m

 

C) Back squat – 73% x 8 x 4

 

D) 5 Rounds, not for time

·      6 wall walks

·      18 pistols

·      30 double – unders

·      rest 60s

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 8

 

Tuesday

 

A) Snatch push press + OHS – 83% (of snatch)  x (3 +1) x 4

 

B) Jerk – 83% x 2 x 5

 

C) Assault Bike Sprint – 15/10 cals x 8 OT3M

D) 4 x 50s Weighted plank

 

Wednesday

 

(A) Clean + front squat – 80% (of clean) x 2 (1 + 1) x 5

(B) Deadlift – 80% x 4 x 5

 

(C) AMRAP in 2 minutes x 5, rest 2 minutes

·      2 rope climbs

·      7 burpees

·      max stair sprints

 

(D1) back extension – 3 x 8

(D2) Max L sit – 3 sets

 

Thursday

(A) HSPU from paralettes – 5 x 6 OT4M

(B) Row 2k, try to keep same pace as least weeks 2x 1ks

(C) weighted side plank – 3 x 40s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – 83% x 1 x 3, 85% x 1 x 2

(B) Clean & Jerk – 83% x 1 x 3, 85% x 1 x 2

(C) Front Squat – 83% x 3 x 3

 

(D)  5 rounds

10 DB snatch

15 burpees

35 double – unders

rest 2 minutes

 (E) ab work of choice

 

Monday, November 6th - Sunday, November 12th

Week 4

 

Monday

 

A) Ring muscle- up transition from feet – 2 x 6

B) Beat swings – 2 x 6

(C) Muscle – up practice – accumulate no more than 20 reps in 10 minutes

 

C) Back squat – 70% x 10 x 4

 

D) 5 RFT

·      8 shoulder to overhead, 115/75lbs

·      16 pistols

·      24 double - unders

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 8

 

Tuesday

 

A) Snatch push press + OHS – 80% (of snatch)  x (4 +1) x 4

 

B) Jerk – 80% x 3 x 5

 

C)

·      50 chest to bar pull – ups

·      350m Farmers carry

·      50 burpees

 

D) 4 x 50s Weighted plank

 

Wednesday

 

(A) Clean pull + clean + front squat – 80% (of clean) x 2 (1 + 1 + 1) x 5

(B) Deadlift – 80% x 4 x 5

 

(C) 3 RFT

·      3 rope climbs

·      15 KBS, 32/24kg

·      20/15 cals AB

 

(D1) back extension – 3 x 8

(D2) Max L sit – 3 sets

 

Thursday

(A) HSPU from paralettes – 5 x 5 OT4M

(B) Run 350m x 2, rest 2 minute

(C) Row 1k at constant pace x 2, rest 3 minutes

(D) weighted side plank – 3 x 40s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – 80% x 1 x 3, 83% x 1 x 2

(B) Clean & Jerk – 80% x 1 x 3, 83% x 1 x 2

(C) Front Squat – 80% x 4 x 3

 

(D)

5 RFT

·      10 thrusters, 95/65lbs

·      run 200m

·      50 double – unders

·      rest 1 minute

(E) ab work of choice

 

 

Monday, October 30th - Sunday, Nomember 5th

Week 3

 

Monday

 

A) Ring muscle- up transition from feet – 3 x 12

B) Beat swings – 3 x 12

 

C) Back squat – 68% x 10 x 4

 

D) 10 rounds, complete

·      4 HSPU

·      6 pistols

·      AMRAP double – unders until the 60s mark

·      Rest 60s

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 8

 

Tuesday

 

A) Snatch push press + OHS – 78% (of snatch)  x (4 +1) x 4

 

B) Jerk – 78% x 3 x 5

 

C) AMRAP in 8 minutes

·      2 bar muscle – ups

·      4 power cleans, 155/105 lbs

 

D) 4 x 45s Weighted plank

 

Wednesday

 

(A) Clean pull + clean + front squat – 78% (of clean) x 2 (1 + 1 + 1) x 5

(B) Deadlift – 78% x 5 x 5

 

(C)

·      25 burpees

·      5 rope climbs

·      20 burpees

·      4 rope climbs

·      15 burpees

·      3 rope climbs

·      10 burpees

·      2 rope climbs

·      5 burpees

·      1 rope climb

 

 

(D1) back extension – 3 x 8

(D2) Max L sit – 3 sets

 

Thursday

(A) HSPU from paralettes – 6 x 4 OT4M

(B) Run 400m x 2, rest 2 minute

(C) Row 500m at constant pace x 3, rest 2 minutes

(D) weighted side plank – 3 x 40s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – 78% x 2 x 5

(B) Clean & Jerk – 78% x  2(1 + 1) x 5

(C) Front Squat – 78% x 5 x 3

 

(D)

5 RFT

·      3 power snatch, 135/95 lbs

·      6 power clean & power jerk, 135/95 lbs

·      9 burpees

(E) ab work of choice

 

 

Monday, October 23rd - Sunday, October 29th

Week 2

 

Monday

 

A) Ring muscle- up transition from feet – 3 x 10

B) Beat swings – 3 x 10

 

C) Back squat – 65% x 10 x 4

 

D) 21, 15 & 9 reps

·      HSPU

·      Box Jump, 24/20”

·      Row calories

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 8

 

Tuesday

 

A) Snatch push press + OHS – 75% (of snatch)  x (4 +1) x 4

 

B) Jerk – 75% x 3 x 5

 

C) AMRAP in 20 minutes

·      7 c2b pull – ups

·      12 push - ups

·      20 double - unders

 

D) 4 x 45s Weighted plank

 

Wednesday

 

(A) Clean pull + clean + front squat – 75% (of clean) x 2 (1 + 1 + 1) x 5

(B) Deadlift – 75% x 5 x 5

 

(C) 3 RFT

·      20 wall ball, 30/20lbs

·      20 alternating  DB snatch, 70/45lbs

 

(D1) back extension – 3 x 8

(D2) Max L sit – 3 sets

 

Thursday

(A) HSPU from paralettes – 5 x 3 OT3M

(B) Run 200m x 6, rest 1 minute

(C) Row 1k at constant pace x 2, rest 4 minutes

(D) weighted side plank – 3 x 40s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – 75% x 2 x 5

(B) Clean & Jerk – 75% x2(1 + 1) x 5

(C) Front Squat – 75% x 5 x 3

 

(D)

AMRAP in 4 x 3, rest 2 minutes

·      10 thrusters, 115/75lbs

·      1 rope climb

·      10 burpees

(E) ab work of choice

Monday, October 16th - Sunday October 22nd

Week 1

 

Monday

 

A) Ring muscle- up transition from feet – 3 x 8

B) Beat swings – 3 x 8

 

C) Back squat – 60% x 10 x 3

 

D) 1, 2, 3, 4…9 reps, 12 minute cap

·      HSPU

·      Power clean, 185/135lbs

E1) Good morning – 3 x 8

E2) Ab wheel – 3 x 8

 

Tuesday

 

A) Snatch push press + OHS – 70% (of snatch)  x (4 +1) x 3

 

B) Jerk – 70% x 3 x 5

 

C) 4 rounds

·      12 c2b pull – ups

·      15 burpees

·      run 350m

·      rest 2 minutes

 

D) 4 x 40s Weighted plank

 

Wednesday

 

(A) Clean pull + clean + front squat – 70% (of clean) x 2 (1 + 1 + 1) x 5

(B) Deadlift – 70% x 5 x 5

 

(C) 3 RFT

·      20 wall ball, 30/20lbs

·      15 ring dips

·      5 rope climbs

 

(D1) back extension – 3 x 8

(D2) Max L sit – 3 sets

 

Thursday

(A) HSPU from paralettes – 5 x 3 OT3M

(B) 5 RFT

·      8 box jumps

·      8 DB power cleans, 60/40lbs

·      8 DB push press, 60/40lbs

·      rest 1 minute

(C) Row 2k at constant pace

(D) weighted side plank – 3 x 40s per side

 

Friday – Rest

 

Saturday

 

(A) Snatch – 70% x 2 x 5

(B) Clean & Jerk – 70% x2(1 + 1) x 5

(C) Front Squat – 70% x 5 x 3

 

(D)

AMRAP in 3 x 3, rest 2 minutes

·      10 thrusters, 115/75lbs

·      10 DB snatch, 60/40lbs

·      10 burpees

(E) ab work of choice

 

 

Monday, October 9th - Sunday, October 15th

Week 5

 

Monday

 

(A) clean & jerk – heavy single

 

(B) Front Squat – Heavy single

 

(C) “FRAN”

21, 15 & 9 reps

·      thrusters, 95/65lbs

·      pull - ups

 (D1) 3 x 6 – 8 glute ham raise

(D2) 3 x 8 – 12 ab wheel

_

 

Tuesday 

(A) Jerk – heavy single

(B)

·      Run 400m @ 80% PRE

·      Run 400m @ 90% PRE

·      Sprint 400m @ 100%

 

(C1) Russian twists – 3 x 20

(C2) Side Plank – 3 x 40s/each

 

Wednesday

 

(A) Snatch – heavy single

 

(B)

5 RFT

·      2 rope climbs

·      15 wall ball, 30/20lbs

 (C1)  weighted plank – 3 x 35s

(C2) single leg glute bridge – 3 x 8 -12/side

 

 

 

Thursday

 

(A)  Power Jerk – Heavy Single

 (B) Row 2k

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean & Jerk– Heavy Single

 (B) Back Squat - Max

 (C)

·      Row 500m, then

5 rounds

·      8 power clean & jerks, 135/95lbs

·      8 chest to bar pull – ups

then, row 500m

ab work of choice

 

Sunday

Yoga

Monday, October 2nd - Sunday, October 8th

Week 4

 

Monday

 

(A) clean & jerk – 88% x (1 + 1) x 3, heavy single

 

(B) Back Squat – Heavy single

 

(C) Row 500m

 (D1) 3 x 6 – 8 glute ham raise

(D2) 3 x 8 – 12 ab wheel

_

 

Tuesday 

(A) Jerk – 88% x 1 x 5

(B)  Run 400m x 4, rest 4 minutes between. Try to maintain same pace for all 4.

(C1) Russian twists – 3 x 20

(C2) Side Plank – 3 x 40s/each

 

Wednesday

 

(A) Snatch – 88% x 1 x 3, heavy single

 

(B)

 

(C) With a 95/65lb bar, complete 40 reps of each

·      power snatch

·      overhead squats

·      thrusters

·      shoulder to overhead

·      back squat

 

 

(D1)  weighted plank – 3 x 35s

(D2) single leg glute bridge – 3 x 8 -12/side

 

 

 

Thursday

 

(A)  Power Jerk – 2RM

 (B) Row 5k

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean & Jerk– 85% x (1+ 1) x 3, Then add weight to a heavier set if possible.

 

(B) Front squat – 2RM

 

(C)

AMRAP in 12

·      5 thrusters, 115/75lbs

·      1 peg board ascent

·      1 rope climb

ab work of choice

 

Sunday

Yoga

Monday, September 25th - Sunday, October 1st

Week 3

 

Monday

 

(A) hang clean + clean + jerk – 85% x (1 + 1 + 1) x 5

 

(B) Back Squat – 2RM

 

(C)

·      Row 1k, then

·      15, 10 & 5 reps

·      muscle- ups

·      power clean & jerk, 135/95

·      then, row 500m

 (D1) 3 x 6 – 8 glute ham raise

(D2) 3 x 8 – 12 ab wheel

_

 

Tuesday 

(A) Jerk – 85% x 2 x 5

(B)  21, 15 & 9 reps

·      box jumps, 24”

·      push press, 115/75lbs

(C) Row 1k

(D) Russian twists – 5 x 20

 

Wednesday

 

(A) Snatch – 85% x 2 x 5

 

(B) Snatch pull – 93% x 5 x 3

 

(C) With a 95/65lb bar, AMRAP in 1:10 minute, rest 50s minute between stations

·      power snatch

·      overhead squats

·      thrusters

·      shoulder to overhead

·      back squat

 

 

(D1)  weighted plank – 3 x 30s

(D2) single leg glute bridge – 3 x 8 -12/side

 

 

 

Thursday

 

(A)  Power Jerk – 3RM

 (B) Row 30 minutes for max distance

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 85% x (1+ 1) x 3, Then add weight to a heavier set if possible.

 

(B) Front squat – #RM

 

(C)

AMRAP in 4 minutes x 2, rest 4 minutes

·      10 thrusters, 115/75lbs

·      10 pull – ups 

ab work of choice

 

 

Monday, September 18th - Sunday, September 24th

Week 2

 

Monday

 

(A) hang clean + clean + jerk – 83% x (1 + 1 + 1) x 5

 

(B) Back Squat – 3RM

 

(C) 5 RFT

·      5 power clean + thruster/cluster (1 + 1), 135/95lbs

·      5 chest to bar pull ups

 

 

 

(D1) 3 x 6 – 8 glute ham raise

(D2) 3 x 8 – 12 ab wheel

_

 

Tuesday

 

(A)  Handstand practice – 10minutes

 

(B) Jerk – 83% x 2 x 5

 

(C) AMRAP in 12 minutes

·      2 bar muscle - ups

·      10 kettlebell swings

·      run 200m

(D) Row 12 cals x 6, rest 2.5 minutes

 

 

(E) Russian twists – 5 x 20

 

Wednesday

 

(A) Hang snatch + Snatch – 83% x (1 + 1) x 5

 

(B) Snatch pull – 93% x 5 x 3

 

(C) With a 95/65lb bar, AMRAP in 1 minute, rest 1 minute between stations

·      power snatch

·      overhead squats

·      thrusters

·      shoulder to overhead

·      back squat

 

 

(D1)  weighted plank – 3 x 30s

(D2) single leg glute bridge – 3 x 8 -12/side

 

 

 

Thursday

 

(A)  HSPU + double- unders – 10 x 2 – 4 + 20 OT2M

 

(B) 5 rounds

·      2 rope climbs

·      4 cleans, 155/105

·      6 ring dips

·      8 box jumps, 30/24”

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 85% x 2(1+ 1) x 5

 

(B) Pause Front squat – 80% (of FS) x 3 x 3

 

(C)

·      50 wall ball, 20/14lbs

·      40 pull ups

·      30 db snatch, 50/35lbs

·      20 burpees

·      100 double – unders 

·      20 burpees

·      30 db snatch, 50/35lbs

·      40 pull ups

·      50 wall ball, 20/14lbs

 

ab work of choice

Monday, September 11 - Sunday, September 17th

Week 1

 

Monday

 

(A) hang clean + clean + jerk – 80% x (1 + 1 + 1) x 5

 

(B) Back Squat – 5RM

 

(C) AMRAP in 3 minutes x 3, rest 1 minute

·      5 HSPU

·      5 chest to bar pull - ups

·      5 thrusters, 135/95lbs

 

 

 

(D1) 3 x 6 – 8 glute ham raise

(D2) 3 x 8 – 12 ab wheel

_

 

Tuesday

 

(A)  Wall walk – 4 x 5

 

(B) Jerk – 80% x 2 x 5

 

(C) AMRAP in 8 minutes

·      6 Ring dips

·      8 toes to bar

·      10 box jumps, 24”

(D) Row 15 cals x 6, rest 3 minutes

 

 

(E) Russian twists – 5 x 20

 

Wednesday

 

(A) Hang snatch + Snatch – 80% x (1 + 1) x 5

 

(B) Snatch pull – 90% x 5 x 3

 

(C) 5 RFT

·      3 power snatch, 135/95

·      6 power clean and jerk, 135/95

·      9 burpees

 

 

(D1)  weighted plank – 3 x 30s

(D2) single leg glute bridge – 3 x 8 -12/side

 

 

 

Thursday

 

(A) Bar muscle – up + double- unders – 10 x 2 – 3 + 20 OT2M

 

(B) 5 rounds

·      10 overhead squats, 95/65

·      10 GHD sit-up med ball toss, 10/8lbs

·      10 cals assault bike

·      rest 60s

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 83% x 2(1+ 1) x 5

 

(B) Pause Front squat – 78% (of FS) x 3 x 3

 

(C)

·      25 wall ball, 30/20lbs

·      20 toes to bar

·      15 burpee box jump overs, 30/24”

·      100 double – unders

·      15 burpee box jump overs, 30/24”

·      20 toes to bar

·      25 wall ball, 30/20lbs

 

 

ab work of choice

 

Sunday

 

Yoga

Monday, September 4th - Sunday, September 10th

Week 14

 

Monday

 

(A) Back Squat - Max

 

(B

·      10 HSPU

·      15 thrusters, 135/95 lbs

·      20 muscle – ups

·      15 thrusters, 135/95lbs

·      10 HSPU

 

 

(C)

·      350m Farmers Carry

·      30 cals assault bike

 

(D1) 3 x 8 – 12 weighted back extension

(D2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A)  Power Clean + Push Press – Heavy Set (2 + 1)

 

(B) 5 xOT5M- Row 20 cals

 

(C) 5 RFT

10 box jumps, 24”

15 push ups

20 DB snatch, 50/35lbs

rest 5 minutes

 

(D) 5 x 30s Assault Bike, rest 2:30

 

(E) “Annie”

50, 40, 30, 20 & 10 reps

·      double – unders

·      ABMAT sit-ups

 

Wednesday

 

(A1) Bench Press – Heavy Single

(A2) T – Bar – 8 – 10 reps

 

(C) 5 RFT

 

·      Run 200m

·      10 burpees

 

 

(D1) 3 x 10 – 15 ab wheel

(D2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

 

17.5 CrossFit Open Workout

10 RFT

9 thrusters, 95/65lbs

35 double - unders

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 80% x 2(1+ 1) x 5

 

(B) Pause Front squat – 75% (of FS) x 3 x 3

 

(C) “DT”

 

5 RFT, 155/105lb barbell

12 deadlifts

9 hang power clean

6 power jerk

 

ab work of choice

 

Sunday

 

Yoga

 

 

 

Monday, August 28th - Sunday, September 3rd

Week 13

 

Monday

 

(A) Back Squat - Max

 

(B) 9 OT2M

·      5 HSPU

·      5C2B pull-ups

·      35 double – unders

 

 

(C)

·      350m Farmers Carry

·      30 Burpees

 

(D1) 3 x 8 – 12 weighted back extension

(D2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) 10 x 1 -2 ring muscle up + 3 power clean

 

(B) Push Press – Heavy Single

 

(C) 5 RFT

10 box jumps, 24”

15 push ups

20 DB snatch, 50/35lbs

rest 5 minutes

 

(D) 5 x 30s Assault Bike, rest 2:30

 

(E) “Annie”

50, 40, 30, 20 & 10 reps

·      double – unders

·      ABMAT sit-ups

 

Wednesday

 

(A) Thruster – Heavy single

 

(B) Bench Press – Heavy Single

 

(C) 5 x OT2M

 

·      Run 200m

·      5 burpees

 

 

(D1) 3 x 10 – 15 ab wheel

(D2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

 

17.4 CrossFit Open Workout

AMRAP in 13 minutes

55 deadlifts, 225/155lbs

55 Wall Ball, 20/14lbs

55 calorie row

55 HSPU

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 78% x 2(1+ 1) x 5

 

(B) Pause Front squat – 70% (of FS) x 3 x 3

 

(C) 15, 12 & 9 reps

·      Thrusters, 95/65lbs

·      Med ball clean (over shoulder), 100/80lbs

 

Rest 10 minutes

 

10 RFT

·      5 c2b pull – ups

·      10 push - ups

 

ab work of choice

 

Sunday

 

Yoga