Monday, July 16th - Saturday, July 21st

Monday

(A) Power clean– Heavy single

 

(B) Back squat – max

 

(C) “Grace”

 

30 power clean & jerks, 135.95lbs

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

 (A) Bench Press – max

 

(B) 150 push ups, every break stop and do

·      5 pull ups

·      20 double unders

 (C) L sit – accumulate 60s 

Wednesday

 

(A) Snatch –heavy single

 

(B) deadlift – max 

(C)

1k row, time trial 

Thursday

 

(A1) Toes to bar – 3 x 20

(A2) High to low cable twist – 3 x 15/each

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 20

(B2) Hollow hold – 3 x 45s

(B3) Side plank – 3 x 45s each

 

(C)

·      15 minute assault bike, recovery pace

 

 

Friday

 

(A) Push Press - max

(B) strict pull – up – max set of unbroken reps

 

(C) 800m run, time trial

 

(D1) FLR on Rings – 3 x 45s

(D2) side plank off hand – 3 x 45s/each

 

Saturday

 

(A) clean– max

 

(B) Front squat – max

 

(C) 1 mile AB, time trial

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

 

 

 

 

Monday, July 2nd - Sunday, July 8th

(A)Power clean + jerk – Heavy single

 

(B) Pause Back squat – max

 

(C) AMRAP in 3 x 4, rest 1 minute

·      15 wall ball, 30/20lbs

·      45 double unders

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Ring MU transition, feet on ground

(B1) Bench Press – 3 x 3

(B2) T bar – 3 x 5

 

(C) AMRAP in 10 minutes

·      5 chest to bar pull ups

·      5 bar dips

·      10 pistols

 (D) L sit – accumulate 60s 

Wednesday

 

(A) Snatch –heavy single

 

(B) deadlift – 3 RM

 (C)

·      30/20 calories assault bike

·      20 burpee box jump overs, 30/24”

·      10 sandbag clean over the shoulder

 

Thursday

 

(A1) Toes to bar – 3 x 20

(A2) High to low cable twist – 3 x 12/each

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 20

(B2) Hollow hold – 3 x 40s

(B3) Side plank – 3 x 40s each

 

(C)

·      15 minute assault bike, recovery pace

·      10 minutes row, recovery pace

 

 

Friday

 

(A) HSPU – 3 sets of max unbroken reps

 

(B1) Alternating DB push press – 5 x  12 - 14 reps (increase weight from last week)

(B2) strict pull – up – 5 x 6 - 8 reps

 

(C) AMRAP in  12 minutes

·      3 power clean + power jerk

·      3 Toes to Bar

·      3 Burpees

·      6 PC+PJ

·      6 toes to bar

·      6 burpees

·      9…..

 

(D1) FLR on Rings – 3 x 45s

(D2) side plank off hand – 3 x 45s/each

 

Saturday

 

(A) clean– 2 RM

 

(B) Front squat – 3 RM

 

(C) 1 mile run, time trial

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

Monday, June 25th - Sunday, July 1st

Week 4

 

Monday

 

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

 

(B) Back squat – 5 x 2 @ 30X0

 

(C) AMRAP in 10 minutes, unbroken ascending reps (1, 2, 3…10)

·      thruster

·      KBS

·      Pull up

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Ring MU transition, feet on ground

 

(B1) Bench Press – 5 x 2 @ 30X0

(B2) Ring row – 5 x 3 @ 30X3

 

(C) 100 deficit push – ups, 30 double unders at every break

 

rest 5 minutes

 

·      Row 500m

 

Wednesday

 

(A) Snatch + OHS – heavy set of (1+1), then 90% for 2 more sets

 

(B) snatch pull – 98% x 3 x 3

 

(C) deadlift – 83% x 4 x 5

 

(D)

·      ½ mile assault bike

·      60 DB snatch, 50/35lbs

·      ½ mile assault bike

 

Thursday

 

(A1) Toes to bar – 3 x 18

(A2) ABMAT sit up – 3 x 28

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 18

(B2) Hollow hold – 3 x 35s

(B3) Side plank – 3 x 35s each

 

(C)

·      10 minute assault bike, recovery pace

·      jog 400m

·      10 minute row, recovery pace

 

Friday

 

(A) HSPU or HSPU negatives– 6 x 6 – 8 reps

 

(B1) Alternating DB push press – 5 x  14 - 16 reps (increase weight from last week)

(B2) strict pull – up – 5 x 6 - 8 reps

 

(C) 3 rounds

·      Power clean & jerk, 135/95lbs – 10, 6 & 4 reps

·      Rope climbs – 4, 3 & 2 reps

 

(D1) FLR on Rings – 3 x 40s

(D2) side plank off hand – 3 x 45s/each

 

Saturday

 

(A) snatch– 75%  x 10 OTM

 

(B) Front squat – 83% x 2 x 5

 

(C) 3 RFT

·      8 snatch, 135/95lbs

·      75 double - unders

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

 

Monday, June 18th - Saturday, June 23rd

Week 3

 

Monday

 

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

 

(B) Back squat – 5 x 3 @ 30X0

 

(C) 5 Rounds

·      15 thrusters, 75/55lbs

·      Run 200m

·      Rest 2 minutes

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Bar muscle – up – 10 x 2 OTM

 

(B1) Bench Press – 5 x 3 @ 30X0

(B2) Ring row – 5 x 4 @ 30X2

 

(C) AMRAP in 12 minutes

·      10 Deficit push-ups, (45lb plate)

·      40 double - unders

 

rest 3 minutes

 

·      Row 250m

rest 3 minutes

·      Row 250m

 

Wednesday

 

(A) Hang snatch + Snatch + OHS – heavy set of (1+1+1), then 90% for 2 more sets

 

(B) snatch pull – 95% x 3 x 3

 

(C) deadlift – 80% x 5 x 5

 

(D) 5 rounds

·      2 minutes for max reps burpee box jump overs

·      rest 1 minute

 

Thursday

 

(A1) Toes to bar – 3 x 15

(A2) ABMAT sit up – 3 x 25

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 15

(B2) Hollow hold – 3 x 30s

(B3) Side plank – 3 x 30s each

 

(C) 30 Row, recovery pace

 

Friday

 

(A) HSPU or HSPU negatives– 6 x 6 – 8 reps

 

(B1) Alternating DB push press – 5 x  16 - 20 reps (increase weight from last week)

(B2) strict pull – up – 5 x 6 - 8 reps

 

(C) 4 rounds

·      12 HSPU

·      3 rope climbs

·      20 KBS

 

(D1) FLR on Rings – 3 x 35s

(D2) side plank off hand – 3 x 40s/each

 

Saturday

 

(A) Clean & Jerk– 73%  x 10 OTM

 

(B) Front squat – 80% x 3 x 5

 

(C)

14, 12 & 10 reps

·      sandbag clean, 150/100lbs

·      assault bike calories

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

Monday, June 11th - Sunday, June 16th

Week 2

 

Monday

 

(A) Hang clean + power clean + jerk – 78% x (1+1+1) x 5

 

(B) Back squat – 5 x 4 @ 30X0

 

(C) 4 RFT

·      20 toes to bar

·      25 wall ball, 30/20lbs

·      50 double-unders

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Muscle – up – 10 x 2 OTM

 

(B1) Bench Press – 5 x 4 @ 30X0

(B2) Ring row – 5 x 5 @ 30X1

 

(C) 10 rounds

·      10 elevated push-ups, (45lb plate)

·      row 100m

 

rest 3 minutes

 

·      .35 mile assault bike sprint

rest 3 minutes

·      .35 mile assault bike sprint

 

Wednesday

 

(A) Tall snatch + hang snatch + OHS – heavy set of (1+1+1), then 90% for 2 more sets

 

(B) snatch pull – 93% x 3 x 3

 

(C) deadlift – 78% x 5 x 5

 

(D) 3 RFT

·      15 burpee box jump overs

·      20/16 assault bike calories

·      run 400m

 

Thursday

 

(A1) Weighted hanging knee raise – 3 x 18

(A2) ABMAT sit up – 3 x 25

(A3) Weighted plank – 3 x 60s

 

(B1)  High to Low cable twist –3 x 15 each

(B2) Reverse V – up on rower – 3 x 15

(B3) Low to high cable rotations – 3 x 15 each

 

(C) 25 minutes assault bike, recovery pace

 

Friday

 

(A) HSPU or HSPU negatives– 6 x 6 – 8 reps

 

(B1) Alternating DB push press – 5 x 20 reps

(B2) strict pull – up – 5 x 7 - 9 reps

 

(C) 5 RFT

·      10 HSPU

·      10 chest to bar pull-ups

·      20 pistols

 

(D1) Hollow hold – 3 x 35s

(D2) side plank off hand – 3 x 35s/each

 

Saturday

 

(A) Snatch + OHS– 70% x (1 + 1) x 10 OTM

 

(B) Front squat – 78% x 3 x 5

 

(C) 5 RFT

·      6 power snatch, 135/95lbs

·      8 chest to bar pull-ups

·      10 GHD sit-ups

 

rest 5 minutes

 

5 RFT

·      20 dumbell overhead walking lunges, 60/40lbs

·      10 burpees

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

 

Monday, June 3rd - Saturday, June 9th

Week 1

 

Monday

 

(A) Hang clean + power clean + jerk – 75% x (1+1+1) x 5

 

(B) Back squat – 5 x 5 @ 30X0

 

(C) AMRAP in 20 minutes

·      5 power cleans, 145/100lbs

·      10 T2B

·      15 wall ball

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Muscle – up – 10 x 2 OTM

 

(B1) Bench Press – 5 x 5 @ 30X0

(B2) Ring row – 5 x 5 @ 30X0

 

(C) 5 RFT

·      10 dumbbell snatch, 60/40lbs

·      15 push-ups

 

rest 3 minutes

 

·      ½ mile assault bike sprint

 

Wednesday

 

(A) Tall snatch + hang snatch + OHS – heavy set of (1+1+1), then 90% for 2 more sets

 

(B) snatch pull – 90% x 3 x 3

 

(C) deadlift – 75% x 5 x 5

 

(D) 4 RFT

 

·      10 power snatch, 115/75lbs

·      10 chest to bar pull-ups

rest 2 – 4 minutes

 

5 RFT with a weighted vest

·      3 stair climbs

·      10 burpees

 

Thursday

 

(A1) Weighted hanging knee raise – 3 x 15

(A2) ABMAT sit up – 3 x 20

(A3) Weighted plank – 3 x 60s

 

(B1)  High to Low cable twist –3 x 12 each

(B2) Reverse V – up on rower – 3 x 15

(B3) Low to high cable rotations – 3 x 12 each

 

(C) 20 minutes assault bike, recovery pace

 

Friday

 

(A) HSPU or HSPU negatives, on one ABMAT – 6 x 6 – 8 reps

 

(B1) Alternating DB push press – 5 x 20 reps

(B2) strict pull – up – 5 x 6 – 8 reps

 

(C) AMRAP in 8 minutes

·      10 push press, 50%

·      10/7 cals AB

 

(D1) Hollow hold – 3 x 30s

(D2) side plank off hand – 3 x 30s/each

 

Saturday

 

(A) Clean & Jerk – 70% x (1 + 1) x 10 OTM

 

(B) Front squat – 75% x 3 x 5

 

(C) AMRAP in 3:

3 thrusters. 135/95lbs

3 bar muscle-ups

 

rest 3

 

AMRAP in 5:

5 Power Clean + Power Jerk, 135/95lbs

5 Chest to bar pull-ups

 

Rest  3

 

AMRAP in 7

7 push press, 135/95lbs

7 toes to bar

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

Monday, May 28th - Sunday, June 2nd

Week 10

 

Monday

 

“Murph”

 

(B1) FLR on RIngs – 3 x 40s

(B2) Side plank – 3 x 40s each

 

Tuesday

 

(A) Power clean - max

 

(B) Power Jerk - Max

 

 

(C) Row 500m Time trial

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 15

(A2) Weighted sit up – 3 x 12

(A3)  Plank – 3 x 60s

 

(B1) KB side bend–3 x 12 each

(B2) Ab wheel – 3 x 10

(B3) Low to high cable rotations – 3 x 10 each

 

(C)

AB 20 minutes, recovery pace

 

Thursday

 

·      Recovery cardio of choice and stretching

 

Friday

 

(A) 10 Handstand walk to wall, work further and further each set.

 

(B) Muscle transition from feet, or appropriate drill for your skill level

 

Saturday

 

(A) Clean & Jerk - max

 

(B) Front squat – max

 

 

(C) “Karen”

 

21, 15 & 9 reps

 

·      150 wall ball, 20/14lbs

 

Monday, May 21st - Sunday, May 27th

Week 9

 

Monday

 

(A1) Bench Press –  Max

(A2) T bar – LIGHT set of 5 after each BP set

 

(B) weighted dip –  max

 

(C) 1 mile AB

 

(D1) FLR on RIngs – 3 x 30s

(D2) Side plank – 3 x 30s each

 

Tuesday

 

(A) Clean - max

 

(B) Back squat – max

 

 

(C) “Grace”

 

30 power clean & jerk, 135/95lbs

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 12

(A2) Weighted sit up – 3 x 10

(A3)  Plank – 3 x 60s

 

(B1) Russian twist –3 x 15 each

(B2) Ab wheel – 3 x 10

(B3) High to high cable rotations – 3 x 10 each

 

(C)

Row 20 minutes, recovery pace

 

Thursday

 

·      Recovery cardio of choice and stretching

 

Friday

 

(A1) Jerk– max

(A2) strict weighted pull – up – max

 

(B) “Helen”

 

3 RFT

·      Run 400m

·      21 KBS, 24/16kg

·      12 pulll ups

 

Saturday

 

(A) Snatch - max

 

(B) Deadlift – max

 

 

(C) “Diane”

 

21, 15 & 9 reps

 

·      Deadlift, 225/155lbs

·      HSPU

 

 

 

 

Monday, May 14th - Sunday, May 20th

Week 8

 

Monday

 

(A1) Bench Press – 2 RM, 90% (of 2RM) x 2 x 2

(A2) T bar – LIGHT set of 5 after each BP set

 

(B) weighted dip –  2 RM

 

(C)

·      Row 5 minutes, easy pace

·      Row 1k time trial

·      row 5 minutes, easy pace

 

(D1) FLR on RIngs – 4 x 30s

(D2) Toes to bar – 4 x max unbroken set

 

Tuesday

 

(A) Clean + Front squat– 83% x (1 +1)x  2, 88% x (1 +1) x 2,  90% x (1 +1), Build to a heavy set of (1 +1)

 

(B) Back squat – 81% x 4 x 3

 

(C1) Barbell reverse lunge – 4 x 6/side

(C2) snatch grip SLDL – 4 x 6

 

(D) 3 rounds;

·      6 power clean, 155/105lbs – 15, 12 & 9 reps

·      HSPU – 9, 12 & 15 reps

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 20

(A2) Weighted sit up – 3 x 15

(A3) Weighted plank – 3 x 60s

 

(B1) Russian twist –3 x 18 each

(B2) Ab wheel – 3 x 15

(B3) High to high cable rotations – 3 x 15 each

 

(C)

Row 30 minutes, recovery pace

 

Thursday

 

(A) Snatch + OHS– 78% x (1 +1) x 2, 83% x (1 +1) x 2, 88% x (1 +1), Build to a heavy set of (1 +1)

 

(B) Deadlift – 91% x 2 x 3

 

(C) 3 Rounds

·      30 KB snatch, 24/16kg

·      15 ball slam, 40/30lbs

·      run 200m

·      rest 60s

 

Friday

 

(A1) Jerk– 95% x 1 x 2, heavy single

(A2) strict pull – up – 5 x 2

 

(B)

50 burpees; then

 

4 rounds

·      10 DB push press, 45/30lbs

·      50m  DB farmers carry, 45/30lbs

 

then

Row 500m

Run 400m

 

Saturday

 

(A) Front squat – 91% x 2 x 2

 

(B) “Fran”

 

21, 15 & 9 reps

 

-       Thruster, 95/65lbs

-       Pull ups

 

(C) ab work of choice

Monday, May 7th - Sunday, May 13th

 

Week 7

 

Monday

 

(A1) Bench Press – 3 RM, 90% (of 3RM) x 3 x 2

(A2) T bar – set of 3 after each BP set

 

(B) weighted dip –  3 RM

 

(C)

·      Row 5 minutes, easy pace

·      10 x (20s row sprint + 40s easy pace)

·      row 5 minutes, easy pace

 

(D1) FLR on RIngs – 4 x 30s

(D2) Toes to bar – 4 x max unbroken set

 

Tuesday

 

(A) Clean + Front squat– 78% x (1 +1)x  2, 83% x (1 +1) x 2,  85% x (1 +1), Build to a heavy set of (1 +1)

 

(B) Back squat – 78% x 6 x 3

 

(C1) Barbell reverse lunge – 4 x 6/side

(C2) snatch grip SLDL – 4 x 6

 

(D) 5 rounds

·      6 power clean & jerk, 135/95lbs

·      7 C2B pull ups

·      Rest 60s

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 20

(A2) Weighted sit up on GHD – 3 x 15

(A3) Weighted plank – 3 x 60s

 

(B1) Russian twist –3 x 15 each

(B2) Ab wheel – 3 x 15

(B3) Low to high cable rotations – 3 x 15 each

 

(C)

Row 10 minutes, casual pace

Rest 3 – 5 minutes

Row 2k time trial

 

Thursday

 

(A) Snatch + OHS– 75% x (1 +1) x 2, 80% x (1 +1) x 2, 85% x (1 +1), Build to a heavy set of (1 +1)

 

(B) Deadlift – 88% x 3 x 4

 

(C) 5 RFT

·      20 KB snatch, 24/16kg

·      10 burpees

·      50 double - unders

 

Friday

 

(A1) Jerk– 90% x 2, heavy double

(A2) strict pull – up – 5 x 3

 

(B)

4 rounds

·      10 power jerk, 155/105lbs

·      10 toes to bar

·      12 burpee box jumps, 24/20”

 

then

1 minute for max AB cals

 

 

Saturday

 

(A) Thruster – max

 

(B) Front squat – 88% x 2 x 4

 

(C) AMRAP in 4 minutes

 

·      15 Thrusters, 95/65lbs

·      15 pull - ups

 

Rest 3 minutes

 

AMRAP in 4 minutes

 

·      5 snatch, 115/75lbs

·      15 wall ball, 20/14lbs

 

Rest 3 minutes

 

AMRAP in 4 minutes

 

·      10 DB thrusters, 50/35lbs

·      10 C2B pull - ups

 

(D) ab work of choice

 

 

Monday, April 30th - Sunday, May 6th

Week 6

 

Monday

 

(A1) Bench Press – 5 x 2 @ 21X1

(A2) T bar – 5 x 3

 

 

Alternating EMOM x 10

(B1) weighted dip –  5 @21X1 (add load from last week)

(B2) 5 -7 C2B pull ups

 

(C)

·      AB 5 minutes, easy pace

·      10 x (20s AB sprint + 40s easy pace)

·      AB 5 minutes, easy pace

 

(D1) FLR on RIngs – 3 x 45s

(D2) Toes to bar – 3 x max unbroken set

 

Tuesday

 

(A) Clean – 75% x 2 x 2, 80% x 2 x 2, 85% x 2, Build to a heavy double

 

(B) Back squat – 75% x 6 x 3

 

(C1) Barbell reverse lunge – 4 x 6/side

(C2) snatch grip SLDL – 4 x 6

 

(D) 5 rounds

·      20 KB snatch, 24/16kg

·      15 burpees over KB

·      Rest 60s

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 20

(A2) Hollow Rock – 3 x 40s

(A3) Weighted plank – 3 x 60s

 

(B1) High to Low cable twist –3 x 15 each

(B2) Weighted sit up on GHD – 3 x 15

(B3) Low to high cable rotations – 3 x 15 each

 

(C) Row 5k

 

Thursday

 

(A) Snatch – 75% x 2 x 2, 80% x 2 x 2, 85% x 2, Build to a heavy double

 

(B) Deadlift – 85% x 4 x 5

 

(C) 5 RFT

·      5 deadlift, 67%, or 275/185lbs at most

·      10 burpees

 

Friday

 

(A1) Jerk– 88% x 2 x 3, heavy double

(A2) strict pull – up – 5 x 4

 

(B)

·      100 double - unders

·      30 SA OH DB walking lunges, 60/40lbs

·      50 push ups

·      10 rope climbs

·      50 push ups

·      30 SA OH DB walking lunges, 60/40lbs

·      100 double - unders

 

 

Saturday

 

(A) Thruster – max

 

(B) Front squat – 85% x 3 x 5

 

(C) 5 rounds

·      10 thrusters, 95/65lbs

·      15 kbs, 24/16kg

 

(D) ab work of choice

 

 

Monday, April 23rd - Sunday, April 29th

Week 5

 

Monday

 

(A1) Bench Press – 5 x 3 @ 21X1

(A2) T bar – 5 x 3

 

 

Alternating EMOM x 10

(B1) weighted dip –  6 @21X1 (add load from last week)

(B2) 7 C2B pull ups

 

(C)

·      Row 5 minutes, easy pace

·      10 x (30s AB sprint + 60s easy pace)

·      Row 5 minutes, easy pace

 

(D1) FLR on RIngs – 3 x 40s

(D2) Toes to bar – 3 x 20

 

Tuesday

 

(A) Clean – 73% x 1 OTM x 5, 83% x 1 OTM x 5, 88% x 1 OTM x 5, heavy single

 

(B) Back squat – 73% x 6 x 3

 

(C1) Barbell reverse lunge – 4 x 6/side

(C2) snatch grip SLDL – 4 x 6

 

(D) 5 rounds

·      10 BBJO, 24/20”

·      20 wall ball, 20/14lbs

·      60 double unders

·      Rest 60s

 

Wednesday

 

(A1) GHD sit up – 3 x 20

(A2) Hollow Rock – 3 x 35s

(A3) Weighted plank – 3 x 60s

 

(B1) High to Low cable twist –3 x 15 each

(B2) Ab wheel – 3 x 15

(B3) Low to high cable rotations – 3 x 15 each

 

(C) Assault Bike 30 minutes

 

Thursday

 

(A) 10 x OT2M

·      2 Snatch, 83%

·      2 rope climb

 

(B) Deadlift – 83% x 4 x 5

 

(C) 5 rounds

·      8 power snatch, 95/65lbs

·      20 push ups

·      run 200m

·      rest 60s

 

Friday

 

(A1) Jerk– 85% x 2 x 5

(A2) strict pull – up – 5 x 5

 

(B) AMRAP in 20 minutes

·      12 SA KB push press, 24/16kg

·      12 SA ring row

·      12 KB rack RNT lunge

·      12/8 cals row

 

Saturday

 

(A) Thruster – 2RM

 

(B) Front squat – 83% x 3 x 5

 

(C) 10 minute time cap

·      4 thrusters, 135/95lbs

·      1 rope climb

·      8 thrusters, 135/95

·      2 rope climbs

·      12 thrusters, 135/95

·      3 rope climbs

(D) ab work of choice

Monday, April 16th - Sunday, April 22nd

Week 4

 

Monday

 

(A1) Bench Press – 5 x 5 @ 21X1

(A2) T abr – 5 x 6 - 8

 

 

Alternating EMOM x 10

(B1) weighted dip –  6 @21X1

(B2) 6 C2B pull - up

 

(C)

·      AB 5 minutes, easy pace

·      8 x (30s AB sprint + 60s easy pace)

·      AB 5 minutes, easy pace

 

(D1) Hollow hold – 3 x 60s

(D2) Toes to bar – 3 x 20

 

Tuesday

 

(A) Clean – 70% x 1 OTM x 5, 80% x 1 OTM x 5, 85% x 1 OTM x 5, heavy single

 

(B) Back squat – 70% x 8 x 3

 

(C1) Barbell reverse lunge – 4 x 6/side

(C2) snatch grip SLDL – 4 x 6

 

(D) 5 rounds

·      6 power clean, 135/95 lbs

·      Burpee over bar – 18, 15, 12, 9 , 6 reps

·      Rest 60s

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 20

(A2) Hollow Rock – 3 x 30s

(A3) Weighted plank – 3 x 60s

 

(B1) High to Low cable twist –3 x 15 each

(B2) GHD sit - up – 3 x 15

(B3) Low to high cable rotations – 3 x 15 each

 

(C) Row 30 minutes

 

Thursday

 

(A) 4 x OT2M

·      2 Snatch, 80%

·      1 rope climb

6 x OT2M

·      2 Snatch, 80%

·      2 rope climbs

 

(B) Deadlift – 80% x 5 x 5

 

(C) 5 rounds

·      15 wall ball, 20/14lbs

·      15/10 cals rower

·      rest 90s

 

Friday

 

(A1) Jerk– 80% x 3 x 5

(A2) strict pull – up – 5 x 5

 

(B) AMRAP in 20 minutes

·      10 SA DB push press, 60/40lbs

·      10 pull ups

·      10 KB rack RNT lunge

·      40 double - unders

 

Saturday

Make sure you scroll down to April 14th, this week is posted early.

(A) Thruster – 3RM

 

(B) Front squat – 80% x 3 x 5

 

(C) 5 rounds

·      20 alternating DB snatch,  50/35lbs

·      run 200m

(D) ab work of choice

 

 

 

 

Monday, April 9th - Sunday, April 15th

Week 3

 

Monday

 

(A) 4 rounds

·      8 (bar) Muscle ups

·      50 double – unders

·      rest 3 minutes

 

(B1) weighted dip – 5 x 5 @21X1

(B2) T bar – 5 x 6 - 8

 

(C)

·      AB 5 minutes, easy pace

·      5 x (30s AB sprint + 60s easy pace)

·      AB 5 minutes, easy pace

 

(D1) Hollow hold – 3 x 60s

(D2) ABMAT sit-ups – 3 x 20

 

Tuesday

(A) Clean – 68% x 1 OTM x 5, 78% x 1 OTM x 5, 78% x 1 OTM x 5

 

(B) Back squat – 68% x 8 x 3

 

(C1) Barbell reverse lunge – 4 x 6/side

(C2) snatch grip SLDL – 4 x 6

 

(D) 3 rounds

·      Burpee over bar – 15, 12, 9 reps

·      Thruster – 15, 12, 9 reps, 95/65lbs

·      50 double - unders

 

Wednesday

 

(A1) Toes to bar – 3 x 15

(A2) Leg lift – 3 x 20

(A3) Weighted plank – 3 x 60s

 

(B1) High to Low cable twist –3 x 12 each

(B2) GHD sit - up – 3 x 15

(B3) Low to high cable rotations – 3 x 12 each

 

(C) 25 minutes rower, recovery pace

 

Thursday

 

(A) 6 x OT2M

·      2 Snatch, 78%

·      1 rope climb

4 x OT2M

·      2 Snatch, 78%

·      2 rope climbs

 

(B) Deadlift – 78% x 5 x 5

 

(C) 5 rounds

·      5 power snatch, 135/95lbs

·      1 minute max row cals

·      rest 90s

 

Friday

 

(A1) Jerk– 78% x 3 x 5

(A2) strict pull – up – 5 x 5

 

(B) AMRAP in 14 minutes

·      5 HSPU

·      10 KB rack RNT lunge

·      35 double - unders

 

Saturday

 

(A) Thruster – 4RM

 

(B) Front squat – 78% x 3 x 5

 

(C) 3 rounds

·      25 GHD sit – ups

·      15 thrusters, 115/75

·      run 200m

 

 

 

Monday, April 2nd - Sunday, April 8th

Week 2

 

Monday

 

(A) 4 rounds

·      8 Ring Muscle ups

·      50 double – unders

·      rest 3 minutes

 

(B1) weighted dip - 5 x 5

(B2) T bar – 5 x 6 - 8

 

(C)

·      Row 5 minutes, easy pace

·      5 x (30s row sprint + 60s easy pace)

·      Row 5 minutes, easy pace

·       

(D1) Hollow hold – 3 x 60s

(D2) V – ups – 3 x 20

 

Tuesday

(A) Clean – 65% x 1OTM x 5, 70% x 1OTM x 5, 75% x 1OTM x 5

 

(B) Back squat – 65% x 8 x 3

 

(C1) Barbell back lunge – 4 x 6/side

(C2) snatch grip SLDL – 4 x 6

 

(D) 15, 12 & 9 reps

·      Burpee box jump over, 24/20”

·      Power clean, 185/115lbs

 

Wednesday

 

(A1) Weighted hanging knee raise – 3 x 15

(A2) ABMAT sit up – 3 x 20

(A3) Weighted plank – 3 x 60s

 

(B1)  High to Low cable twist –3 x 12 each

(B2) Reverse V – up on rower – 3 x 15

(B3) Low to high cable rotations – 3 x 12 each

 

(C) 20 minutes assault bike, recovery pace

 

Thursday

 

(A) 10 x OT2M

·      Snatch – 75% x 2

·      1 rope climb

 

(B) Deadlift – 75% x 5 x 5

 

(C) AMRAP in 5 x 3, rest 3 minutes

·      8 power snatch, 95/65lbs

·      10 wall ball, 30/20lbs

·      30 double – unders

 

Friday

 

(A1) Jerk– 75% x 3 x 5

(A2) strict pull – up – 5 x 5

 

(B) run 400m, then

4 rounds

·      HSPU - 15, 12 & 9 reps

·      Med ball clean over shoulder, 150/100lbs - 9, 6 & 3 reps

Then run 400m

 

 

Saturday

 

(A) Thruster – 5RM

 

(B) Front squat – 75% x 3 x 5

 

(C) not for time

·      50 GHD sit – ups

·      40toes to bar

·      30 Ab wheel

·      40 Reverse V ups on Rower

·      50 weighted sit – ups

Monday, March 26th - Sunday, April 1st

Week 1 – Deload week

 

Monday

 

(A1) Snatch Balance – 70% (of snatch) x 3 x 5

(A2) Rope climb – 5 x 1 ascent

 

(B) Snatch segment deadlift – 70% (of snatch) x 3 x 3

 

(C) Deadlift – 65% x 5 x 3

 

(D) 5 rounds

·      5 power snatch, 65%

·      1 minute row, 80% Perceived rate of exertion

·      rest 1 minute

 

Tuesday

(A) 3 rounds

·      60s handstand hold, rest as needed

·      45 seconds alternating shoulder taps, rest as needed

·      30s handstand walk

 

(B) Ring muscle – up – 5 sets, stopping 1 – 2 reps shy of failure (accumulate at least 10 total)

 

(C1) Bar dip – 5 sets, stopping 3 – 4 reps shy of failure

(C2) strict pull – up – 5 sets,  stopping 3 – 4 reps shy of failure

 

(D) AMRAP in 12 minutes

·      12 SA KB push press, 24/16kg

·      50 double – unders

·      rest 30s

 

Wednesday

 

(A) Clean pull + clean + front squat – 65% (of clean) x (1 + 1 + 1) x 5

 

(B) Back squat – 65% x 5 x 3

 

(C) 5 rounds

·      10 wall ball, 20/14lbs

·      20s AB sprint

·      Rest 2 minutes

 

Thursday

 

Run, bike or swim outside 20 – 40 minutes

 

Friday

 

(A) Behind the neck Jerk – 65% x 5 x 3

 

Alternating EMOM

(B1) Handstand push  up – 3 -5 reps

(B2) strict pull – up – 3 – 5 reps

 

(C) Row 1k, then

 

“half cindy”

AMRAP in 10 minutes

·      5 pull – ups

·      10 push-ups

·      15 squats

 

Then, row 1k

 

Saturday

 

Run, bike or swim outside, 30 – 60 minutes

Monday, March 19th - Sunday, March 25th

Week 12

 

Monday

 

(A) Row 15 minutes, recovery pace

 

rest  5 minutes

 

Row 2k, 80 – 85% PRE

 

Rest 5 minutes

 

Row 2k, 85 – 90% PRE

 

(B1)  High to Low cable twist –3 x 12 each

(B2) Reverse V – up on rower – 3 x 18

(B3) Low to high cable rotations – 3 x 12 each

 

Tuesday

 

(A) (A) Thruster – 3 RM

 

 

(B) AMRAP in 4 minutes

 

·      15 Thrusters

·      15 pull - ups

 

Rest 3 minutes

 

AMRAP in 4 minutes

 

·      5 snatch, 115/75lbs

·      15 wall ball, 20/14lbs

 

Rest 3 minutes

 

AMRAP in 4 minutes

 

·      10 DB thrusters, 50/35lbs

·      10 C2B pull - ups

 

(D1) Ab wheel – 3 x 8 – 12

(D2) Back extension – 3 x 8 - 12

 

 

Wednesday

 

(A) Snatch – 65% x 1 OTM x 5, 70% x 1 OTM x 5, 75% x 1 OTM x 5

 

(B) 4 rounds

·      10 power jerk, 155/105lbs

·      10 toes to bar (sub 18 V ups if your hands are feeling raw)

·      12 burpee box jumps

 

then

1 minute for max AB cals

 

(C1) GHD sit - up – 4 x 10

(C2) Back extension – 4 x 10

 

Thursday

 

(A) AB – 30 minutes, recovery pace

 

(B) accumulate 35 HSPU, stopping 2 reps shy of failure every set.

 

(C1) Hollow rock – 4 x 55s

(C2) weighted sit up – 4 x 20

(C3) side plank – 4 x 55s

 

Friday

 

18.5 skill work

 

Saturday

 

 

(A) 18.5

 

 

 

(B) ab work of choice

 

Monday, March 12th - Sunday, March 18th

Week 11

 

Monday

 

(A) Row 5k

 

rest  10 minutes

 

Row 5k

 

(B1)  High to Low cable twist –3 x 10 each

(B2) Reverse V – up on rower – 3 x 15

(B3) Low to high cable rotations – 3 x 10 each

 

Tuesday

 

(A) Snatch – 88% x 1 x 5

 

(B) Alternating every minute, for 21 minutes (one exercise per minute)

 

·      5 HSPU

·      2 snatch, 135/95lbs

·      6 C2B pull - ups

 

 

Rest 10 minutes

 

 

(C) AMRAP in 7 minutes

·      8 deadlifts, 225/185lbs

·      30’ handstand walk

·      10 wall ball

 

(D1) Ab wheel – 3 x 8 – 12

(D2) Back extension – 3 x 8 - 12

 

 

Wednesday

 

(A) Thruster – 5 RM

 

(B) 4 rounds

·      30 ft SA OH DB walking lunge, 50/35lbs

·      12 burpees over dumbbell

 

then

2 minutes for max reps SA DB thruster, 50/35lbs. Alternate every 5 reps

 

(C1) GHD sit - up – 4 x 10

(C2) Back extension – 4 x 10

 

Thursday

 

(A) AB – 25 minutes, recovery pace

 

(B) accumulate 45 HSPU, stopping 2 reps shy of failure every set. DO NOT GO TO FAILURE

 

(C1) Hollow rock – 4 x 50s

(C2) weighted sit up – 4 x 18

(C3) side plank – 4 x 50s

 

Friday

 

18.4 skill work

 

Saturday

 

 

(A) 18.4

 

 

 

(B) ab work of choice

 

Monday, March 5th - Sunday, March 11th

Monday

 

(A) Row 40 minutes

 

(B1)  High to Low cable twist –3 x 10 each

(B2) Reverse V – up on rower – 3 x 15

(B2) Low to high cable rotations – 3 x 10 each

 

Tuesday

 

(A) Beat swings (bar) – 3 x 8

 

EMOM until failure;

(B1) 2 muscle - ups  (bar)–

(B2) 4 snatch – 115/75lbs

 

Rest 10 minutes

 

 

(C) AMRAP in 5 minutes

·      6 deadlifts, 225/185lbs

·      10 BBJO, 24/20”

 

(D1) Ab wheel – 3 x 8 – 12

(D2) Back extension – 3 x 8 - 12

 

 

Wednesday

 

(A) Snatch – 85% x 1 x 5

 

5 rounds

·      5 snatch, 135/95lbs

·      8 HSPU 

·      rest 60 seconds

 

(C1) GHD sit - up – 4 x 10

(C2) Back extension – 4 x 10

 

Thursday

 

(A) AB – 20 minutes, recovery pace

 

(B) 5 rounds

·      10 overhead squats, 95/65lbs

·      15 wall ball

·      50 double - unders

 

(C1) Hollow rock – 4 x 45s

(C2) weighted sit up – 4 x 15

(C3) side plank – 4 x 45s

 

Friday

 

18.3 skill work

 

Saturday

 

 

(A) 18.3

 

 

 

(B) ab work of choice

 

 

Monday, February 26th - Sunday, March 4th

Week 9

 

Monday

 

(A) Beat swings (ring) – 3 x 8

(B) Ring muscle - ups – 3 sets, stopping 1 – 2 shy of failure, rest 2 minutes

 

(C)Clean & Jerk – 83% x 1 x 5

 

 

(D)

·      50 wall ball, 20/14

·      25 burpee box junp overs, 24/20”

·      40 wall ball, 20/14

·      20 burpee box jump overs

·      30 wall ball

·      15 burpee box jump overs

 

 (E) Ab wheel – 3 x 8 - 12

 

Tuesday

 

(A) AMRAP in 6 minutes

·      12 SA OH DB walking lunges

·      10 push ups

·      8  C2B pull – ups

 

rest 3 minutes

 

AMRAP in 6 minutes

·      12 SA DB OHS

·      8 burpees

·      25 double – unders

 

no rest before going into handstand walks

 

(B)handstand walk, practice for 10 minutes

 

(C1) High to Low cable twist –3 x 10 each

(C2) 20 V –ups 3 x 20

(C3) Low to High cable twist – 3 x10 each

 

Wednesday

 

(A) Snatch – 83% x 1 x 5

 

6 rounds

·      5 (weighted) bar Dip 

·      5 deadlifts, 75%

·      rest 90 seconds

 

(C) 5 Rounds

·      bar muscle – up – 3, 4, 5, 4, 3

·      snatch – 5 @ 95/65lbs, 4 @ 115/75lbs, 3 @135/95lbs, 4 @ 115/75lbs, 5 @ 95/65lbs

·      40 double - unders

 

(D1) GHD sit - up – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A) Row – 20 minutes, recovery pace

 

(B) 5 rounds

·      10 overhead squats, 95/65lbs

·      10 GHD sit-ups

·      10/8 cals Assault Bike

 

(C1) Hollow rock – 4 x 40s

(C2) weighted sit up – 4 x 15

(C3) side plank – 4 x 40s

 

Friday

 

18.2 skill work

 

Saturday

 

 

(A) 18.2

 

 

 

(B) ab work of choice