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

Training 3-27-17 to 4-2-17

Monday - Sunday

Rest - Get out of gym. Go Outside. Relax.

 

Beginning Monday, April 3rd, this page will become "Amity Performance." Below is preview of the first week, which begins next Monday, April 3rd.

AMITY PERFORMANCE

 

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

Training 3-20-17 to 3-26-17

Monday

30 Minutes Alternating OTM

30 Double Under
15s/side Side Plank
3 TnG Power Clean + Power Jerk - light and snappy weight. 

Rest as needed

A: Take 10 Minutes to Build to a max Thruster Double
B: Immediately after A Take the following 10 minutes to build to a max front squat double building from Thruster weight
*Keep posture solid. Stop before you go into rounding upper back.
-
Mobility work to help front rack position - 10-20 minutes

Tuesday

Muscle up practice - 10 min
-
A: Assault Bike Sprints - 20s x 4; rest 5 - Power. If power drops stop. If you’re way off start over.
B: Row 500m x 10 - Aerobic - @consistent pacing

Wednesday

A: Press in Snatch - 3 x 5 sets
B: Back Squat - 80-85% x 1 x 3 sets
C: Push Press - 75-80% x 3 x 6 OT90s
+
15 OTM

30s - Burpee
30s - Double Under
30s - Assault Bike for Cals
*increase pace every 5 minutes


Thursday

Rest

Friday 

A: Assault Bike - 25 Cals x 6; rest 2
+
Stretch/Roll - open prep

Saturday

Open 17.5

Sunday 

Rest

Training 3-13-17 to 3-19-17

Monday

30 Minutes Alternating

1. 5/side Goblet squat to box
2. Handstand Walk 10m
3. Pick a skill you would hate to show up in the open and work on it

Rest as needed

AMRAP 12

50 Wall Ball
50 Double Under
1, 2, 3… Ring Muscle Up

Tuesday

A: Clean and Jerk - 1 OTM x 15 - increase load every 5 minutes (65-75%) + 5 more singles
B: Back Squat - 85% x 1 x 4-6 sets
C: Deadlift - 3 OTM x 10 you choose weight
+
6 sets increasing pace each round 

350m Row
30s/side Side Plank 

Wednesday

A: Push Press - 5 OTM x 10 (65-75%) 
+
Baby “Nate”

AMRAP 10

2 Muscle Ups
4 HSPU
8 KBS 32/24
+
Row - 30s x 15; rest 30s
*increase pace every 5 minutes


Thursday

Rest

Friday 

A: Assault Bike - 25 Cals x 6; rest 2
+
Stretch/Roll - open prep

Saturday

Open 17.3

Sunday 

Rest

Training 3-7-16 to 3-12-17

Monday

A: Single Leg Goblet Squat to Box - 5/side x 4
*work for depth before load. Control onto and off of box.
B1: False Grip Active Hang - 20s x 5; rest 30s
B2: Kip on rings - 5-8 x 5; rest 30s
*work to bring hips to rings
B3: Dip Balance - 5 x 5; rest as needed
*press out or use legs depending on strength in ring dip - pressing strength should not become fatigued.

Rest as needed

30 minutes slow grind

Row 350m
5 Chest to Bar Pull Up
3, 6, 9, 12… Kip HSPU
15 AB Cal
60s FLR

Tuesday

AMRAP 4 x 3; rest 4 @open pace

30 Double Under
15 Power Snatch Set 1 - 95/63, 2 - 75/53, 3 - 65/43

Wednesday

A: Front Squat - 87% x 2 x 3
+
5 sets

1 Muscle Up
5 DB Push Press 50/35
8/side Pistol Squat
Rest 1
+
Assault Bike - 30s x 15; rest 30s
*beat last week’s paces by 1 rpm


Thursday

Rest + possible open practice post announcement

Friday 

A: Row - 400m x 5; rest 90s
*increase pace from last week
+
Stretch/Roll - open prep

Saturday

Open 17.2

Sunday 

Rest
 

Training 2-27-17 to 3-5-17

Monday

A: Ring Muscle Up Practice - 5-10 minutes

Rest as needed

25 minutes slow grind

Row 350m
10 Kip HSPU
5 Chest to Bar Pull Up
10 NPUB
60s FLR

Tuesday

AMRAP 5 x 4; rest 4 @open pace

9 Cals Assault Bike
15 Wall Ball
30 Double Under

Wednesday

A: Front Squat - 85% x 2 x 3
+
5 sets

1 Muscle Up
Row 250m
10 Box Jump
Rest 1
+
Assault Bike - 30s x 15; rest 30s
*build pace every 5 minutes


Thursday

Rest

Friday 

A: Row - 400m x 6; rest 90s
+
Stretch/Roll - open prep

Saturday

Open 17.2

Sunday 

Rest

Training 2-20-17 to 2-26-17

Monday

A: Bar MU - Max sets of 2 in 5 minutes

Rest as needed

AMRAP 2 x 3; Rest 2

10 Cals AB + 10 KBS 32/24

Rest 5

AMRAP 2 x 3 picking up where you leave off each set; Rest 2

21-15-9 - 

Thruster 95/65
Toes to Bar

Tuesday

Rest as needed between blocks

Assault Bike 60 Cals
+
350m Row + 10 Burpee to 6” Target x 5; rest 6
+
Easy 2k Row/100 Cal AB (10 minutes) + stretch and roll

Wednesday

A: Power Clean + Hang Power Clean + Hang Clean + Front Squat (1+1+1+1) x 10 OTM
B: Front Squat - Tough 1 with PERFECT posture
+
20 minutes easy

Row 500m
5 Chest to Bar
10 Push Ups
15 Squats
30s/side Side Plank


Thursday

Rest

Friday 

A: Row - 500m x 6; rest 2
+
5 Sets

9 Assault Bike Cals
9 Box Jumps
9 KBS
Rest 1

Saturday

Open 17.1

Sunday 

Rest

Training 2-13-17 to 2-19-17

Monday 

4 sets

3 Bar Muscle Up
30 Double Under
30 Glute Bridge
Rest as needed
+
Snatch - 3 Tough Singles at same weight 

Rest as needed

AMRAP 3 x 2; Rest 2

30 Box Jumps
Max Thruster 95/63

Rest 4

15-12-9

Power Snatch 75#
Wall Ball 30/20

Tuesday

Rest as needed between blocks


Assault Bike 60 Cals
+
3 TnG Power Clean + 5 Burpee + 350m Row x 3 HARD; rest 4
+
Easy 2k Row/100 Cal AB (10 minutes) + stretch and roll

Wednesday

A: 5 Deadlift + 5 Power Clean + 5 Power Jerk OTM - Starting @135/95 add 10# every minute until failure
B: Front Squat - 2 tough doubles @same weight
C: Chest to Bar Pull Ups - 15 x 3 sets
+
20 minutes easy

Row 500m
12 Walking Lunge
15 Push Ups
30s/side Side Plank


Thursday

Rest

Friday 

A: Row - 1000m x 5; rest 3
+
5 Sets

15 V-up
Assault Bike 20/16 Cals
30 Double Under
Rest 1
+
3 Sets not for time

90s/Side Side Plank
30s Hollow Hold

Saturday

A: Deadlift - Tough 5 and done
+
100 Wall Ball 18#
Rest 5
5 Minutes to Build to a max Clean and jerk - Can warm up beforehand, but bar must start unloaded
Rest 5
50 Chest to Bar Pull Ups

Sunday 

Rest