Monday, August 14th - Sunday, August 20th

Week 11

 

Monday

 

(A) clean - 90% x 1   x2, Heavy SIngle

 

(B) Back Squat – 79% x 5, 84% x 3, 89% x 1+++

 

 

(C)) 17.2 CrossFit Open Workout

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

50/35lb dumbbells

 

(D1) 3 x 8 – 12 weighted back extension

(D2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) 10 x 1 -2 bar muscle up + 10 double – unders OTM

 

(B) Push Press – 79% x 5, 84% x 3, 89% x 1+++

 

(C)

·      10, 9, 8…3, 2, 1 reps HSPU

·      10, 9, 8…3, 2, 1 reps Pistol (total reps, not per side)

·      20 double - unders

 

rest 5 minutes

 

(D) 10 x 10s assault bike sprint, rest 110s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Thruster – Heavy triple

 

(B1)  Bench Press – 79% x 5, 84% x 3, 89% x 1+++

(B2) 8 – 12 Dumbbell row

 

(C) 5 x OT2M

 

15 power snatch, 75/55lbs

 

(D) 10 x OT2M, row 100m

 

 

(E1) 3 x 10 – 15 ab wheel

(E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

 

(A) Deadlift– 79% x 5, 84% x 3, 89% x 1+++

 

(B) Run 1 mile

 

 

(C) 5x 30s side plank/side

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

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

 

(B) Pause Front squat – 2 RM

 

(C) 75 thrusters,75/55lbs

 stop every minute to do 5 c2b pull - ups

 

ab work of choice

 

Sunday

 

Yoga

 

 

Monday, August 7th - Sunday, August 13th

Week 10

 

Monday

 

(A) clean - 90% x 1   x2, Heavy SIngle

 

(B) Back Squat – 75% x 3, 80% x 3, 85% x 3+++

 

 

(C)) 17.1 CrossFit Open Workout

20 minute cap

·      10 alternating dumbbell snatch

·      15 burpee box jump overs

·      20 alternating dumbbell snatch

·      15 burpee box jump overs

·      30 alternating dumbbell snatch

·      15 burpee box jump overs

·      40 alternating dumbbell snatch

·      15 burpee box jump overs

·      50 alternating dumbbell snatch

·      15 burpee box jump overs

 

(D1) 3 x 8 – 12 weighted back extension

(D2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) 1 -3 muscle up – 12 OTM

 

(B) Push Press - 75% x 3, 80% x 3, 85% x 3+++

 

(C) AMRAP in 10 minutes,

1, 2, 3, 4….reps

·       rope climb

·      HSPU from paralettes

 

rest 5 minutes

 

(D) 8 x 10s assault bike sprint, rest 110s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Hang snatch + snatch – Heavy set

 

(B1)  Bench Press - 75% x 3, 80% x 3, 85% x 3+++

(B2) 8 – 12 Dumbbell row

 

(C) “Power Elizabeth”

21, 15 & 9 reps

·      Power clean, 135/95

·      Ring dips

 

 

D1) 3 x 10 – 15 ab wheel

D2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

 

(A) Deadlift - 75% x 3, 80% x 3, 85% x 3+++

 

(B) Row 10k

 

 

(C) 5x 30s side plank/side

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 75% x 2(1+ 1) x 5

 

(B) Pause Front squat – 3 RM

 

(C) “Double Helen”

Run 1200m

63 kettlebell swings, 24/16kg

36 chest to bar pull – ups

Run 800m

42 kettlebell swings

24 chest to bar pull – ups

Run 400m

21 kettlbell swings

12 chest to bar pull – ups

 

ab work of choice

 

Sunday

 

Yoga

Monday, July 31st - Sunday, August 6th

 

Week 9

 

Monday

 

(A) clean - 88% x 1   x3, Heavy SIngle

 

(B) Back Squat – 70% x 5, 75% x 5, 80% x 5+++

 

 

(C))

·      150 double – unders

·      30 thrusters, 115/75lbs

·      150 double – unders

rest 5 minutes

(D) row 500m

 

 

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) 1 -2 muscle up – 12 OTM

 

(B) Push Press - 70% x 5, 75% x 5, 80% x 5+++

 

(C) 10 RFT

·      1 rope climb

·      7 burpees

 

rest 5 minutes

 

(D) 6 x 10s assault bike sprint, rest 110s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Power snatch – Heavy Single

 

(B1)  Bench Press - 70% x 5, 75% x 5, 80% x 5+++

(B2) 8 – 12 Dumbbell row

 

(C) 100 ft handstand walk, then

 

5 RFT

·      10 ring push - ups

·      10 dumbbell overhead walking lunges, 60/40lbs

 

(D) 400m run, rest 4 minutes, 800m run

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A) HSPU from paralettes, 3 sets, stopping 1 – 2 reps shy of failure

 

 

(B) Deadlift - 70% x 5, 75% x 5, 80% x 5+++

(C) Weighted Lunge (barbell) 5 x 5/each

 

(D)

5 RFT

8 medicine ball cleans (over the shoulder), 100/80lbs

5 bar muscle-ups

 

 

(E) 5x 30s side plank/side

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– max

 

(B) CrossFit Games workout(s) of choice

 

Sunday

 

Yoga

Monday, July 24th - Sunday, July 30th

Week 8

 

Monday

 

(A) clean - 85% x 1   x3, Heavy SIngle

 

(B) Back Squat – 65% x 5, 70% x 5, 75% x 5

 

 

(C)) 5 RFT

·      3 rope climbs

·      5 power clean & jerk, 165/110lbs

·      rest 1 minute

 

(D) row 350m, rest 2 minutes, row 350m

 

 

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) 1 -2 muscle up – 10 OTM

 

(B) Push Press - 65% x 5, 70% x 5, 75% x 5

 

(C) 5 RFT

·      10 ring dips

·      10 dumbbell snatch, 75/50lbs

·      30 double - unders

 

(D) 6 x 10s assault bike sprint, rest 110s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Hang Snatch – Heavy Single

 

(B1)  Bench Press - 65% x 5, 70% x 5, 75% x 5

(B2) 8 – 12 Dumbbell row

 

(C)AMRAP in 4 x 2, rest 2 minutes

·      8 HSPU

·      8 chest to bar pull – ups

Rest 2 minutes

 

AMRAP in 4 x 2, rest 2 minutes

·      16 pistols

·      14 push – ups

·      12 toes to bar

 

(D) 400m run x 2, rest 4 minutes

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A)Accumulate 25 wall walks, slow and controlled

 

 

(B) Deadlift - 65% x 5, 70% x 5, 75% x 5

 

(C) Weighted Lunge (barbell) 5 x 5/each

 

(D)

350m Farmers carry, 32/24kg

20 box jumps, 24”

40 burpees

20 box jumps

350m Farmers carry, 32/24kg

 

 

(E) 5x 30s side plank/side

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– 90% x 1 x 5

 

(B) 10 x 4 TNG power clean + power jerk every 60s (heavier than last week)

 

(C) 5 RFT

·      6 thrusters, 135/95llbs

·      40 double - unders

rest 5 minutes

 

5 RFT

·      20 toes to bar

·      10 Overhead squats, 115/75lbs

 

 

D1) 4 x 30 ABMAT sit-ups

D2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga

Monday, July 17th - Sunday, July 23rd

Week 7

 

Monday

 

(A) clean + front squat - 81% x (1 + 1) x 5

 

(B) Back Squat – 77% x 5, 82% x 3, 87% x 1++

 

 

(C)) 4 RFT

·      10 power snatch, 95/65lbs

·      15 AB calories

·      20 chest to bar pull – ups

·      rest 1 minute

 

(D) row 500m

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) Rope climbs – 5 x 4 every 2.5 minutes

 

(B) Push Press - 77% x 5, 82% x 3, 87% x 1++

 

(C) 5 RFT

·      10 push press, 50/35lbs

·      10 KBS, 32/24kg

·      30 double - unders

 

(D) 6 x 12s assault bike sprint, rest 108s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Snatch – 90%% x 1 x 5

 

(B1)  Bench Press - 77% x 5, 82% x 3, 87% x 1++

(B2) 8 – 12 Dumbbell row

 

(C)10 RFT

·      muscle – up + ring dip (1 + 1)

·      7 box jumps

 

(D) 5 x 100m sprint, rest 2 minutes

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A)8 minutes for max meters handstand walk

 

 

(B) Deadlift - 77% x 5, 82% x 3, 87% x 1++

 

(C) Weighted Lunge (barbell) 5 x 5/each

 

(D) “DT”

5 RFT

12 deadlift, 155/100lbs

9 hang power clean, 155/100lbs

6 shoulder to overhead, 155/100lbs

 

 (E) 5x 30s side plank/side

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– 85% x 2 x 4

 

(B) 15 x 3 TNG power clean + power jerk every 90s (heavier than last week)

 

(C) 5 RFT

·      10 thrusters, 115/75llbs

·      15 T2B

rest 5 minutes

5 RFT

·      20 GHD sit-ups

·      10 Overhead squats, 115/75lbs

 

 

D1) 4 x 30 ABMAT sit-ups

D2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga

Monday, July 10th - Sunday, July 16th

Week 6

 

Monday

 

(A) clean + front squat - 78% x (1 + 2) x 5

 

(B) Back Squat – 72% x 5, 77% x 3, 82% x 3++

 

 

(C)  AMRAP in 3 x 3, rest 2 (pick up where you left off)

·      3 bar muscle-ups

·      6 power clean + overhead, 135/95

·      9 burpees

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) Rope climbs – 6 x 3 every 2 minutes

 

(B) Push Press - 72% x 5, 77% x 3, 82% x 3++

 

(C) AMRAP in 10 minutes

·      10 push press, 95/65lbs

·      10 chest to bar pull – ups

·      10 box jumps, 24”

 

(D) 6 x 15s assault bike sprint, rest 100s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Snatch – 88%% x 1 x 5

 

(B1)  Bench Press - 72% x 5, 77% x 3, 82% x 3++

(B2) 8 – 12 Dumbbell row

 

(C)10 RFT

·      5 ring dips

·      10 push - ups

·      30 double – unders

 

(D) 5 x 100m sprint, rest 2 minutes

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A)4 sets of max handstand push - ups

 

 

(B) Deadlift - 72% x 5, 77% x 3, 82% x 3++

 

(C) Weighted Lunge (barbell) 5 x 5/each

 

(D) AMRAP in 5 minutes x 2, rest 3 minutes

 

·      10 toes to bar

·      10 box jumps, 30/24”

·      10 wall ball, 30/20lb

 

 (E) 5x max L-sit

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– 83% x 2 x 5

 

(B) 12 x 4 TNG power clean + power jerk every 2 minutes (heavier than last week)

 

(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) 4 x 30 ABMAT sit-ups

D2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga

Monday, July 3rd - Sunday, July 9th

Week 5

 

Monday

 

(A) clean + front squat - 75% x (1 + 2) x 5

 

(B) Back Squat – 67% x 5, 72% x 5, 77% x 5++

 

 

(C)

·      100 chest to bar pull – ups

·      100 burpees

·      100 calories row

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) Rope climbs – 5 x 3 every 2 minutes

 

(B) Push Press - 67% x 5, 72% x 5, 77% x 5++

 

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

·      5 HSPU

·      15 kettlebells swings, 32/24kg

 

(D) 5 x 20s assault bike sprint, rest 100s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Snatch – 85%% x 1 x 5

 

(B1)  Bench Press - 67% x 5, 72% x 5, 77% x 5++

(B2) 8 – 12 Dumbbell row

 

(C)5 RFT

·      10 ring dips

·      10 power cleans, 135/95lbs

·      30 double – unders

 

(D) 3 x 200m sprint, rest 2 minutes

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A)4 sets of max handstand push - ups

 

 

(B)Deadlift - 67% x 5, 72% x 5, 77% x 5++

 

(C) Weighted Lunge (barbell) 5 x 5/each

 

(D) AMRAP in 5 minutes x 2, rest 3 minutes

 

·      10 wall ball, 30/20lbs

·      row 100m

 

 (E) 5x max L-sit

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– 80% x 2 x 5

 

(B) 10 x 5 TNG power clean + power jerk every 2 minutes

 

(C) 5 RFT

·      10 dumbbell snatch, 50/35lbs

·      10 burpee box jumps

rest 5 minutes

5 RFT

·      20 dumbell overhead walking lunges, 50/35lbs

·      10 chest to bar pull -ups

 

 

D1) 4 x 30 ABMAT sit-ups

D2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga

 

 

 

 

Monday, June 26th - Sunday, July 2nd

Week 4

 

Monday

 

(A) clean & jerk – 85% x 1 x 5

 

(B) Clean pull – 98% x 5 x 3

 

(C1) Back squat – 90% x 1 x 2

(C2) Weighted ring dip – 5RM

 

(D) 4 RFT

·      20 toes to bar

·      25 wall ball, 30/20lbs

·      50 double-unders

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) Rope climbs – 10 x 1 OTM

 

(B) 5 RFT

·      10 HSPU

·      10 chest to bar pull-ups

·      20 pistols

 

(C) 20, 15 & 10 reps

·      HSPU

·      Power snatch, 95/65lbs

 

(D) 3 x max weighted plank

 

 

 

_

 

Wednesday

 

(A)  Snatch – 85%% x 1 x 5

 

(B)  Deadlift – 90% x 2 x 2

 

(C)3 RFT

·      15 burpee box jump overs

·      20/16 assault bike calories

·      run 400m

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A)4 sets of max handstand walk

 

 

(B)Push Press – 5 x 8

 

(C) Weighted Lunge (barbell) 5 x 5/each

 

(D)

·      50 ring dips

·      75 push-ups

·      50 box jump, with step down

·      75 calories row

(E) 5x max L-sit

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– Heavy single

 

(B) clean & jerk – Heavy single

 

(C) Front Squat – 85% x 2 x 3

 

(D)

 

·      row 1k, then

 

3 RFT:

·      10 muscle-ups

·      15 power clean & jerk, 135/95lbs

·      20 toes to bar

 

·      then, row 1k

Monday, June 19th - Sunday, June 25th

Week 3

 

*This will be the last week of heavy singles on the squats

 

Monday

 

(A) OTM clean & jerks – 70% x 1 x 5, 75% x 1x 5, 80% x 1 x 5, heavy single

 

(B) Clean pull – 95% x 5 x 3

 

(C1) Back squat – Heavy single

(C2) Weighted ring dip – 5RM

 

(D) 5, 4, 3, 2, & 1 reps

·      bar muscle-ups

·      power clean, 185/125lbs

 

 

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) Snatch balance- max

 

(B) Front squat – Heavy single

 

(C) 20, 15 & 10 reps

·      HSPU

·      Power snatch, 95/65lbs

 

(D) 3 x max weighted plank

 

 

 

_

 

Wednesday

 

(A) OTM Snatch – 70% x 1 x 5, 75% x 1 x 5, 80% x 1 x 5, heavy single

 

(B) Snatch pull – 95% x 5 x 3

 

(C) Deadlift – Heavy single

 

(D)AMRAP in 8 minutes

·      8 deadlifts, 225/150lbs

·      16 wall ball, 30/20lbs

·      24 double-unders

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A)4 sets of max handstand walk

 

 

(B)Push Press – Heavy single

 

(C) row 1k

 

(D) 5 RFT

·      10 chest to bar pull-ups

·      10 ring dips

(E) Accumulate 90s L-sit

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– Heavy single

 

(B) clean & jerk – Heavy single

 

(C) Back Squat – Heavy single

 

(D)

 

·      15 thrusters, 115/75lbs

·      5 rope climbs

·      12 thrusters, 115/75lbs

·      4 rope climbs

·      9 thrusters, 115/95lbs

·      3 rope climbs

 

 

rest 5

 

8 RFT

 

·      12 push-ups

·      12 pistols

·      24 double-unders

E1) 4 x 30 ABMAT sit-ups

E2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga

Monday, June 12th - Sunday, June 18th

Week 2

 

Monday

 

A) OTM clean & jerks – 68% x 1 x 5, 73% x 1x 5, 78% x 1 x 5, heavy single

 

B) Clean pull – 93% x 5 x 3

 

C1) Back squat – Heavy single

C2) Weighted ring dip – heavy triple

 

D)   350m Farmers carry + “Helen”

3 RFT

·      Run 400m

·      21 kettlebell swings

·      12 chest to bar pull-ups

 

 

 

E1) 3 x 8 – 12 weighted back extension

E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

A) At least 20 negatives, or HSPU from parallettes

 

B) Snatch balance + OHS - max

 

C) Front squat – Heavy single

 

D )  5 RFT

20 box jump, 24/20

15 DB push press, 50/35lbs

15 GHD sit-ups

 

 

 

_

 

Wednesday

 

A) OTM Snatch – 68% x 1 x 5, 73% x 1 x 5, 78% x 1 x 5, heavy single

 

B) Snatch pull – 93% x 5 x 3

 

C) Deadlift – Heavy single

 

D) 15, 10 & 5 reps

·      muscle-ups

·      dumbbell snatch/side, 50/35lbs

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

A)   4 sets of max handstand walk

 

 

B)   Push Press – 2RM, 90% x 2 x 2

 

C)   row 2k

 

5 RFT

·      10 chest to bar pull-ups

·      10 burpees

E) Accumulate 90s L-sit

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

A) Snatch + OHS (1 + 1) – Heavy set

 

B) clean + jerk (2 + 1) – Heavy set

 

C) Back Squat – Heavy single

 

D)    

 

·      21 thrusters, 95/65lbs

·      5 rope climbs

·      15 thrusters, 95/65lbs

·      4 rope climbs

·      9 thrusters, 95/65lbs

·      3 rope climbs

 

 

rest 5

 

AMRAP in 6

·      6 power clean & jerks

·      12 pistols

E1) 4 x 30 ABMAT sit-ups

E2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga

Monday, June 5th - Sunday, June 11th

Week 1

 

Monday

 

A) OTM clean & jerks – 65% x 1 x 5, 70% x 1x 5, 75% x 1 x 5, heavy single

 

B) Clean pull – 90% x 5 x 3

 

C) Back squat – Heavy single

 

D) AMRAP in 4 x 2, rest 3

·      7 HSPU

·      5 cleans, 165/108lbs

 

E1) 3 x 8 – 12 weighted back extension

E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

A) 100ft handstand walk

 

B) Snatch balance – 2RM

 

C) Ring dip/weighted dip – 5 sets, stopping 1 – 2 reps of failure

 

D) Front squat – Heavy single

 

E )3 RFT

20/16 Assault bike calories

Row 500m

Run 400m

 

_

 

Wednesday

 

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

 

B) Snatch pull – 90% x 5 x 3

 

C) Deadlift – Heavy single

 

D)

·      100 chest to bar pull-ups

·      100 wall ball, 30/20lbs

·      100 kettlebell swings, 24/16kg

·      100 double-unders

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

A)   4 minutes working muscle-up transitions from feet

 

B)   6 minute AMRAP, sets of 3 Muscle-ups

 

C)   Push Press – 3RM, 90% x 3 x 2

 

D)   5 RFT

 

·      10 burpees box jump overs

·      Run 200m

 

E) Accumulate 90s L-sit

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

A) Snatch + OHS (1 + 1) – Heavy set

 

B) clean + jerk (2 + 1) – Heavy set

 

C) Front squat – Heavy single

 

D) AMRAP in 10

 

·      1 peg board ascent

·      15 push-ups

·      20 pistols

rest 5

 

AMRAP in 10

·      10 Toes to bar

·      10 per side single arm OH walking lunges, 50/35lbs

·      10 burpees

E1) 4 x 30 ABMAT sit-ups

E2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga

Monday, May 29th - Sunday, June 4th

Deload Week - This is a light week to allow for recovery between cycles

Monday 

A) Clean & Jerk - 75% x 1 x 5

B) Clean Pull - 75% x 3 x 3

C) Back Squat - 70% x 3 x 3

D) Row 100 calories

E1) 6 - 8 Glute-ham Raise

E2) 6 - 8 GHD sit-ups

Tuesday

A) 10 minutes to work on Handstand walking, 10 ft at a time

B) Accumulate 120 seconds L sit

C) Run 200m, rest 1 minute

Run 400m, rest 2 minutes

Run 800m, rest 4 minutes

Run 400m, rest 2 minutes

Run 200m

D)  3 x max FLR on rings

Wednesday

A) 10 minutes of working on Muscle-ups transitions, from feet or hanging

B) snatch - 75% x 1 x 5

C) snatch pull - 75% x 3 x 3

D) 5 rope climbs

25 burpees

4 rope climbs

20 burpees

3 rope climbs

15 burpees

2 rope climbs

10 burpees

1 rope climb

5 burpees

D) AB wheel - 3 x 10

Thursday

A) 5 RFT

  • 15 toes to bar
  • 10 box jump with step down, 24/20
  • 5 power clean, 135/95lbs

B) Row 5k

C) 3 x 60s weighted plank

Friday

Foam roll/stretch

Saturday

A) Clean & Jerk - 80% x 1 x 4

B) Front squat - 75% x 2 x 3

C) 5 rounds

  • 5 muscle-ups
  • 5 deadlifts, 60% of 1RM

D) 75 ABMAT sit-ups

Sunday

Yoga

 

 

Monday, May 22nd - Sunday, May 28th

Week 8

 

Mon

 

A) Clean & Jerk – Heavy Single

 

B) AMRAP in 12 minutes

·      1 pegboard ascent/descent

·      3 back squat – 80%

 

rest 5

 

AMRAP in 12

·      5 chest to bar pul-ups

·      10 push-ups

·      30 double-unders

 

C) 4 sets:

8 - 10Glute-Ham Raise

10-15 GHD sit-up

 

Tues

 

A) HSPU, or work negatives from paralettes

 

B) Push press – 85% x 1 x 2

 

C) Sprint 400m

 

D)

·      1k Row

·      rest 2

·      1k row

 

Wed

 

A) Snatch – Heavy single

 

B) Front Squat – Heavy single

 

C) 5 RFT

 

·      7 power snatch, 95/65lbs

·      5 bar muscle-ups

rest 5

 

D) 5 RFT

·      10 wall ball, 30/20lbs

·      10 burpee box jump over

 

E) 4-5 sets

·      8 – 10 T bar

·      10 – 12 Ab wheel

 

Thur

 

A) Snatch Balance – 85% x 1 x 3

 

B) Power jerk – 85% x 1 x 3

 

C) 5 RFT

·      15 toes to bar

·      50 double-unders

 

 

Fri - foam roll, stretch 

 

Sat

 

A) Snatch - Heavy single

B) CJ - Heavy single

C) Back Squat – Heavy single

 

D)

“Fran”

 

21, 15 & 9 reps

·      thrusters, 95/65lbs

·      chest to bar pull-ups

 

 

E)

 

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

 

 

Sun

 

Yoga

Monday, May 15th - Sunday, May 21st

Week 7

 

Mon

 

A) Clean & Jerk – Heavy Single

 

B) Back squat – Heavy Single

 

C) AMRAP in 3:

3 thrusters. 135/93lbs

3 bar muscle-ups

 

rest 3

 

AMRAP in 5:

5 Power Clean + Power Jerk, 135/93lbs

5 Chest to bar pull-ups

 

Rest3

 

AMRAP in 7

7 push press, 135/93lbs

7 toes to bar

 

D) 4 sets:

6 -8Glute-Ham Raise

8-15 GHD sit-up

 

Tues

 

A) 10 minutes of handstand walking or HSPU skill work

 

B) Push press – Heavy Single

 

C) Against a 10 minute clock; 100 – number of “holes” ascended AND descended = x

·      at least 3 holes up and down

·      10 KBS

then, x = number of burpees

 

D) 2k Row

 

 

 

 

 

 

 

 

Wed

 

A) Snatch – Heavy single

 

B) Front Squat – Heavy single

 

C) 5 RFT

 

·      10 power snatch, 115/78lbs

·      10 chest to bar pull-ups

D) 5 RFT with a weighted vest

·      3 stair climbs

·      10 burpees

 

E) 4-5 sets

·      6 – 10 T bar

·      8 – 12 Ab wheel

 

Thur

 

A) Snatch Balance – 80% x 1 x 5

 

B) Power jerk – 80% x 1 x 5

 

C) 10 RFT

·      10 Assault Bike calories

·      10 push-ups

 

 

Fri - foam roll, stretch 

 

Sat

 

A) Snatch - Heavy single

B) CJ - Heavy single

C) Back Squat – Heavy single

 

D) against a 6 minute clock;

·      run 800m

·      AMRAP muscle-ups

E)

 

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

 

 

Sun

 

Yoga

 

Monday, May 8th - Sunday, May 14th

Week 6

 

Mon

 

Clean & Jerk – Heavy Single

 

Back squat – 90% x 1 x 2

 

AMRAP in 7:

  • 5 thrusters. 115/75lbs
  • 5 bar muscle - ups

 

25 calories Assault Bike

 

4 sets:

6 -8Glute-Ham Raise

8-15 GHD sit-up

 

Tues

 

2 position snatch (hang, floor) – Heavy set of (1 + 1)

 

Snatch segment deadlift (inch, knee, high thigh, tall) – 70% (of snatch) x 3 x 3

 

Push press – Heavy Single

 

AMRAP in 10 minutes:

 

·      1 peg board ascent lateral climb, each direction

·      20 pistols

·      25 double-unders

 

3 rounds

·      30 seconds per side, side plank

·      rest 30s

 

 

 

 

 

 

 

Wed

 

Accumulate 60s L – sit

 

Front Squat – Heavy single

 

5 RFT

 

·      10 burpee box jumps

·      4 muscle –ups

·      10 Assault Bike Calories

 

50 chest to bar pull-ups

 

4-5 sets

6 – 10 T bar

8 – 12 Ab wheel

 

Thur

 

Snatch Balance – Heavy Singlw

 

Power jerk – Heavy Single

 

5 RFT

10 dumbbell snatch, 60/40lbs

15 push-ups

 

 

Fri - foam roll, stretch 

 

Sat

 

Snatch - Heavy single

CJ - Heavy single

Back Squat – Heavy single

 

4 RFT

·      5 deadlift, 315/213lbs

·      15 wall ball, 30/20lbs

 

row 500m

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

 

 

Sun

 

Yoga

Monday, May 1st - Sunday, May 7th

Week 5

 

Mon

 

Clean & Jerk – 90% x 1 x 3 , go up after 3 sets if it feels good

 

Back squat - 88% x 3 x 3

 

7 minute time cap:

4 rounds

·      10 thruster, 95/65lbs

·      10 chest to bar pull-ups

then, (1) one round of

·      5 thrusters, 95/65

·      5 chest to bar pull-ups

 

then,

 

50 calories Assault Bike

 

4 sets:

6 -8Glute-Ham Raise

8-15 GHD sit-up

 

Tues

 

3 position snatch (tall, hang, floor) – Heavy set of (1 + 1 + 1)

 

Snatch segment deadlift (inch, knee, high thigh, tall) – 80 - 85% (of snatch) x 3 x 3

 

Push press - 88% x 2 x 5

 

AMRAP in 10 minutes:

 

·      1 peg board ascent, going as high as you can come down with control

·      12 wall ball, 30/20lbs

 

3 rounds

·      30 seconds per side, side plank

·      rest 30s

 

 

 

 

 

 

 

Wed

 

Accumulate 60s L – sit

 

Front Squat - 85% x 2 x 4

 

10 minutes to work up to a heavy deadlift single

 

5 RFT

 

5 thrusters, 135/95lbs

10 calorie row

 

4-5 sets

6 – 10 T bar

8 – 12 Ab wheel

 

Thur

 

Snatch Balance – Heavy (1 + 1 )(work on punching yourself down, not allowing bar to travel higher than the initial rack height on shoulders).

 

Power jerk – 90% x 1 x 3

 

50 pistols

150 double-unders

50 burpees

 

 

Fri - foam roll, stretch 

 

Sat

 

Snatch - Heavy single

CJ - Heavy single

Pause Back Squat – Heavy single

 

30 muscle-ups

 

Rest 5

 

AMRAP in 8

 

6 overhead squat, 135/90lbs

10 GHD sit-ups

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

 

 

Sun

 

Yoga

Monday, April 24th - Sunday, April 30th

Week 4

 

Mon

 

Clean + Front Squat + Jerk - 85% x (1+1+1) x 3 , then build to a heavy set

 

Back squat - 85% x 3 x 5

 

AMRAP in 5 x 2, rest 3

2 stair climbs with sandbag

10 KB snatch, 24/16kg

 

Rest 5

 

20 Assault Bike Calories x 3, rest 2 minutes

 

then,

 

4 sets:

6 -8Glute-Ham Raise

8-15 GHD sit-up

 

Tues

 

Tall snatch  + Hang snatch – Heavy set of (1 + 2)

 

Snatch segment deadlift (inch, knee, high thigh, tall) – 80 - 85% (of snatch) x 3 x 3

 

Push press - 85% x 3 x 5

 

AMRAP in 8 minutes:

 

·      1 Rope Climb

·      5 Power Snatch, 115/78lbs

 

 

 

 

 

 

 

Wed

 

Accumulate 60s L – sit

 

Front Squat - 83% x 3 x 4

 

8 minutes to work up to a heavy set of 2 deadlift

 

5 RFT

 

5 deadlifts, 275/185lbs

10 burpees

 

4-5 sets

8 – 12 T bar

8 – 12 Ab wheel

 

Thur

 

Snatch Balance + Overhead Squat – Heavy (1 + 1 )(work on punching yourself down, not allowing bar to travel higher than the initial rack height on shoulders).

 

Power jerk – Heavy double

 

50 burpees

row 5k

50 burpees

 

 

Fri - foam roll, stretch 

 

Sat

 

Snatch - Heavy single

CJ - Heavy single

Back Squat - 2RM

 

15 minute time cap

 

“Amanda”

 

9, 7 and 5 reps*

 

muscle-ups

snatch, 135/90lbs

 

*10 burpees Immediately following end of workout for every failed muscle –up or snatch. Modify the weight or do a MU modification if necessary

 

Rest 5

 

AMRAP in 6

 

6 power clean, 135/90lbs

12 push-ups

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

 

 

Sun

 

Yoga

Monday, April 17th - Sunday, April 23rd

Week 3

 

Mon

 

Clean + Front Squat + Jerk - 80% x 2(1+1) x 4 

 

Back squat - 80% x 5 x 5

 

AMRAP in 3 x 3, rest 2

10 Thruster, 95/65lbs

Row 150m

 

Rest 5

 

100 calories assault bike, consistent pace

 

then,

 

4 sets:

8-15 Back extension

8-15 GHD sit-up

 

Tues

 

Tall snatch  + Hang snatch – Heavy set of (2 + 1)

 

Snatch segment deadlift (inch, knee, high thigh, tall) – 83% (of snatch) x 3 x 3

 

Push press - 80% x 5 x 5

 

AMRAP in 10 minutes:

 

·      1, 2, 3, 4, 5…  reps Bar Muscle-ups

·      1 Power Clean + 1 Jerk, 95/65lbs, 115/78lbs, 135/90lbs, 155/103lbs, 175/118lbs

 

 

 

 

 

 

 

Wed

 

Accumulate 60s L – sit

 

Front Squat - 80% x 3 x 5 

 

10 minutes to work up to a heavy set of 3 deadlift

 

AMRAP 8

 

5 Toes to bar

10 Power Snatch, 75/53lbs

20 Double-unders

 

Rest 4, and then

 

21, 15 & 9 reps

 

Handstand Push-ups

Calories Row

 

4-5 sets

8 – 12 T bar

8 – 12 Good mornings

8 – 12 Ab wheel

 

Thur

 

Snatch Balance + Overhead Squat – Heavy (2 + 1 )(work on punching yourself down, not allowing bar to travel higher than the initial rack height on shoulders).

Power jerk - moderately heavy set of 3, (try to beat last week if it feels good)

 

Run 1200m

63 kettlebell swings, 24/16kg

36 pull-ups

 

run 800m

42 kettlebell swings,24/16kg

24 pull-ups

 

run 400m

21 kettlebell swings, 24/16kg

12 pull-ups

 

 

Fri - foam roll, stretch 

 

Sat

 

Snatch - Heavy single

CJ - Heavy single

Back Squat - 3RM

 

AMRAP in 7

 

1 rope climb

5 thrusters, 135/93lbs

 

Rest 5

 

AMRAP in 7

 

12 dumbbell snatch, 50/35lbs

20 push-ups

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

 

 

Sun

 

Yoga

Monday, April 10th - Sunday, April 16th

Week 2

 

Mon

 

Clean + Front Squat + Jerk - 78% x 2(1+1+1) x 5 

 

Back squat - 78% x 5 x 5

 

AMRAP 4 x 2, rest 3

15 wall ball, 30/20lbs

10 Assault Bike Calories

 

Rest 5

 

Row 2k, consistent pace

 

then,

 

4 sets:

8-15 Back extension

8-15 GHD sit-up

 

Tues

 

Tall snatch  + Hang snatch – Heavy set of (2 + 1)

 

Snatch segment deadlift (inch, knee, high thigh, tall) – 83% (of snatch) x 3 x 3

 

Push press - 78% x 5 x 5

 

Against a 6 minute running clock:

 

Run 800m, then

AMRAP HSPU

 

 

 

 

Wed

 

Front Squat - 78% x 3 x 5 

 

8 minutes to work up to a heavy set of 5 deadlift

 

AMRAP 6

10 Dumbbell Snatch, 60/40lbs

10 Dumbbell walking Lunges, 60/40lbs (each)

20 Double-unders

 

Rest 4, and then

 

15, 12 & 9 reps

 

Push Press, 135/90llbs

C2B Pull-ups

 

4-5 sets

8 – 12 T bar

8 – 12 Good mornings

8 – 12 Ab wheel

 

Thur

 

Snatch Balance – Moderately heavy set of 3 (work on punching yourself down, not allowing bar to travel higher than the initial rack height on shoulders).

Power jerk - moderately heavy set of 3, (try to beat last week if it feels good)

 

40, 30, 20 & 10 reps:

 

Row cals

Assault Bike Calories

 

Fri - foam roll, stretch 

 

Sat

 

Snatch - Heavy single

CJ - Heavy single

Pause Back Squat - 2RM

 

AMRAP in 6, rest 3

 

12, 9, 6, 3 repeat

Power Snatch, 115/78lbs

T2B

 

Rest 4

 

AMRAP in 6

 

12, 9, 6, 3 repeat

Power clean + overhead, 135/93lbs

C2B pull-ups

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

Sun

Yoga

Monday, April 3rd - Saturday, April 8th

Week 1

 

Mon

 

Clean + Front Squat + Jerk - 75% x 2(1+1) x 5 

 

Back squat - 75% x 5 x 5

 

AMRAP 10

10 push press, 115/78lbs

Row 10 cal

 

Rest 5

 

AMRAP in 6 minutes

5 C2B pull-ups

10 burpees

 

then,

 

4 sets:

8-15 Back extension

8-15 GHD sit-up

 

Tues

 

Tall snatch - build up to a moderately heavy set of 3

 

Snatch segment deadlift (inch, knee, high thigh, tall) – 80% (of snatch) x 3 x 3

 

10 minutes to work on handstand walking, or HSPU from parallettes

 

Push press - 75% x 5 x 5

 

Run 800m

20 muscle-ups (rings)

Run 400m

 

 

 

 

Wed

 

Front Squat - 75% x 3 x 5 

 

6 minutes to work up to a heavy set of 5 deadlift

 

AMRAP 7

5/side, alternating Pistols

20 Double-unders

 

Rest 5, and then

 

15, 12 & 9 reps

 

Thruster, 115/78llbs

AB cal

 

4-5 sets

8 – 12 T bar

8 – 12 Good mornings

8 – 12 Ab wheel

 

Thur

 

Power snatch - moderately heavy set of 3

Power jerk - moderately heavy set of 3

 

50, 40, 30, 20 & 10 reps:

 

Row cals

Double-unders

 

Fri - foam roll, stretch 

 

Sat

 

Snatch - work technique, or build to a heavy single

CJ - work technique, or build to a heavy single

Pause Back Squat - 3RM

 

AMRAP in 4 x 2, rest 3 (pick up where you left off)

 

3, 6, 9, 12, 15…

T2B

Power clean + overhead, 135/93lbs

Rest 3

 

AMRAP in 4 x 2, rest 3 (pick up where you left off)

 

3, 6, 9, 12, 15…

C2B pull-ups

Box Jump with step down, 30/24”

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank