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

 

 

Monday, August 21st - Sunday, August 27th

Week 12

 

Monday

 

(A) clean - 75% x 1   x3,

 

(B) Back Squat – 70% x 5

 

 

(C)) 17.3 CrossFit Open Workout

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95/65 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265/185 lb.

 

(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 + 15 double – unders OTM

 

(B) 10 minutes to practice handstand walking

 

(C)

·      50 pistols

·      40 HSPU

·      30 OH dumbbell walking lunges, 60/40lbs

 

rest 5 minutes

 

(D) 10 x 8s assault bike sprint, rest 112s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Thruster – Heavy double

 

(B)  Bench Press – 70% x 5

 

(C) “Randy”

75 power snatches, 75/55lbs

 

(D) 10 x OT2M, row 100m + 3 burpees over Erg

 

 

(E1) 3 x 10 – 15 ab wheel

(E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

 

(A) Deadlift– 70% x 5

 

(B) 5 RFT

1 peg board ascent

15 thrusters, 75/55lbs

 

 

(C) 5x 30s side plank/side

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

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

 

(B) Pause Front squat – 75% x 2 x 3

 

(C) “Fight Gone Bad”

 

ab work of choice

 

Sunday

 

Yoga

 

 

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