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

 

 

 

Monday, February 19th - Sunday, February 25th

Week 8

 

Monday

 

(A) Beat swings (bar) – 3 x 8

(B) Bar muscle up – 5 sets, stopping 1 – 2 shy of failure, rest 2 minutes

 

(C)Clean & Jerk – 80% x 1 x 5

 

 

(D) 5 rounds

·      7  thrusters, 135/95lbs

·      60s assault bike

·      Rest 60s

 

 (E) Ab wheel – 3 x 8 - 12

 

Tuesday

 

(A) handstand walk, practice for 10 minutes

 

(B) HSPU – 5 sets, stopping 1 -2 shy of failure, rest 2 minutes

 

(C) AMRAP in 20 minutes

 

·      10 burpees

·      10 toes to bar

·      10/7 calories assault bike

 

Wednesday

 

(A) Snatch – 80% x 1 x 5

 

10 rounds

·      5 Strict Ring Dip 

·      5 Strict pull - up

 

(C) 5 Rounds

·      3 rope climbs

·      8 Behind the neck power jerk, 155/105lbs

·      40 double - unders

 

(D1) GHD sit - up – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A) Power snatch  - 5 x 2 (moderate weight)

 

(B) Row – 30 minutes, recovery pace

 

(C1) Hollow rock – 4 x 35s

(C2) V – ups – 4 x 20

(C3) side plank – 3 x 35s

 

Friday

 

18.1 skill work

 

Saturday

 

 

(A) 18.1

 

 

 

(B) ab work of choice

 

 

Monday, February 12th - Sunday, February 18th

Week 7

 

Monday

 

(A) Beat swings (Ring) – 3 x 8

(B) 30 Ring Muscle - up

 

(C)Clean & Jerk – 70% x 1 OTM x 5, 75% x 1 OTM x 5, 80% x 1 OTM x 5

 

 

(D) 5 rounds

·      5  power cleans, 155/105lbs

·      10 HSPU

·      60s assault bike

·      Rest 60s

 

 (E) Ab wheel – 3 x 8 - 12

 

Tuesday

 

(A) Power snatch  - 5 x 3

 

(B) Row – 30 minutes

 

(C1) Hollow rock – 4 x 30s

(C2) V – ups – 4 x 15

(C3) side plank – 3 x 30s

 

Wednesday

 

(A) Snatch – Heavy Single

 

Alternating OTM x 10 each

(B1) 5 Strict Ring Dip 

(B2) 5 Strict pull - up

 

(C) 5 Rounds

·      10 Behind the neck power jerk, 135/95lbs

·      10 C2B pull – ups

·      50 double - unders

 

(D1) GHD sit - up – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A) Jerk – 80% x 3 x 5

 

(B) Deadlift – 2RM, 90% (of 2RM) x 2 x 2

 

(C) AMRAP in 10 minutes

 

·      10 deadlifts, 115/75lbs

·      5 power snatch, 115/75lbs

·      10 burpees over bar

 

(D1)weighted side plank – 5 x 30s

(D2) T2B– 5 x 10

 

Saturday

 

 

(A) Front squat – Heavy Single

 

(B)

1 -10 reps

·      thrusters, 95/65lbs

·      burpee box jump over, 30/24”

 

 

 

(D) ab work of choice

 

 

 

Monday, February 5th - Sunday, February 11th

Week 6

 

Monday

 

(A) Beat swings (Ring) – 3 x 8

(B) Ring Muscle – up + dip 10 x (2+2) OT1.5M

 

(C)Clean + Front Squat + Jerk – 68% x (1 + 1  + 1) OT1.5M, 73% x (1 + 1  + 1) OT1.5M, 78% x (1 + 1  + 1) OT1.5M

 

(D)Back Squat – 90% x 2x 3

 

(E) AMRAP in 10

·      5  power cleans, 135/95lbs

·      10 wall ball, 25/18lbs

·      15 push ups

 

 (F) Ab wheel – 3 x 8 - 12

 

Tuesday

 

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

 

(B)

·      Row 2k, rest 5 minutes

·      100/80  AB calories, rest 5 minutes

·      run 800m

 

 

(C1) Weighted Plank – 5 x 50s

(C2) ABMAT sit – up – 5 x 18

 

 

Wednesday

 

(A) Snatch – 68% x (1 + 1  + 1) OTM, 73% x (1 + 1  + 1) OTM, 78% x (1 + 1  + 1) OTM

 

 

(B1) Strict Ring Dip – 5 x 3 -5

(B2) Strict pull - up – 5 x  6 - 8

 

(C)

AMRAP in 12 minutes

·      10 single arm DB push press, 75/50lbs

·      10 chest to bar pull – ups

·      row 200m

 

(D1) GHD sit - up – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A)  Deficit Handstand Push – up  - 6 x 5

 

(B) Deadlift – 3RM, 90% (of 3RM) x 3 x 2

 

(C) AMRAP in 10 minutes

1, 2, 3… reps

 

·      sandbag clean over shoulder, 150/100lbs

·      20m sandbag carry

·      burpee over sandbag

 

(D1)weighted side plank – 5 x 30s

(D2) V – ups – 5 x 15

 

Saturday

 

(A) Clean & Jerk -  heavy single

 

(B) Front squat – Heavy Single

 

(C) 17.7

10 rounds

·      9 thrusters, 95/65lbs

·      35 double -unders

 

 

 

(D) ab work of choice

 

 

Monday, January 29th - Sunday, February 4th

Week 5

 

Monday

 

(A) Beat swings (Ring) – 3 x 8

(B) Ring Muscle – up + Double – unders – 10 x (2 – 3 + 30) OT1.5M

 

(C)Clean + Front Squat + Jerk – 65% x (1 + 1  + 1) OT1.5M, 70% x (1 + 1  + 1) OT1.5M, 75% x (1 + 1  + 1) OT1.5M

 

(D)Back Squat – 88% x 3 x 4

 

(E) AMRAP in 20

·      5 ring dips

·      10 DB snatch, 50/35lbs

·      10 calories assault bike

 

 (F) Ab wheel – 3 x 8 - 12

 

Tuesday

 

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

 

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

 

 

(C1) Weighted Plank – 5 x 45s

(C2) ABMAT sit – up – 5 x 15

 

 

Wednesday

 

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

 

 

(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)

17.3

 

Prior to 8:00, complete:

3 rounds:

·      6 C2B pull ups

·      6 snatches, 95/65lbs

Then, 3 rounds:

·      7 C2B pull ups

·      5 snatches, 135/95lbs

Prior to 12:00, compete

·      8 C2B pull ups

·      4 snatches, 185/135lbs

Prior to 16:00, complete

·      9 C2B pull ups

·      3 snatches, 225/185lbs

 

 

(D1) GHD sit - up – 4 x 10

(D2) Back extension – 4 x 10

 

Thursday

 

(A)  Deficit Handstand Push – up  - 6 x 5

 

(B) Deadlift – 5RM, 90% (of 5RM) x 5 x 2

 

(C) AMRAP in 20 minutes

·      20/14 calories assault bike

·      50 double - unders

·      Row 350m

 

(D1)weighted side plank – 5 x 30s

(D2) V – ups – 5 x 15

 

Saturday

 

(A) Snatch -  heavy single

 

(B) Front squat – Heavy Single

 

(C) AMRAP in 6 x 2, rest 3 minutes

 

3, 6, 9, 12, 15 etc reps of

·      Thrusters, 95/65lbs

·      Row calories

 

 

 

(D) ab work of choice

 

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