Monday, October 15th - Saturday, October 20th

Week 6

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Snatch Balance – max

 

(B) Back squat – max

 

 

(C) Row 1k

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – max

(A2) T bar– 3 x 6

 

(B) AMRAP in 12 minutes

 

10, 20, 30, 40 etc reps of

·      push ups

·      double unders

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Hang snatch– max

 

(B) Deadlift – max

 

 

 

(C) Assault bike – 1 mile

 

Thursday

 

 

light row 25 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Single arm DB Push Press – max

 

(B) strict pull up – max load

 

(C) light cardio and stretching

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – max

 

(B) Front squat - max

 

(C) “Fran”

 

21, 15 & 9 reps

·      95/65lbs thruster

·      Pull ups

 

 

Monday, October 1st - Saturday, October 6th

Week 4

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Snatch Balance – 10 x 1 OTM

 

(B1) Back squat – 3RM, 90% (of 3RM) x 3 x 2

(B2) Toes to bar – 3 x max unbroken set

 

(C1) Reverse barbell lunge – 3 x 6/side

(C2) Good morning – 3 x 6

 

(C) Row 400m @ 90% RPE x 3, rest  2.5 minutes in between

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

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

(A2) T bar– 3 x 6

 

(B1) DB bench – 3 x 6

(B2) DB row – 3 x 6

 

(C) 10 rounds

·      9 weighted push ups

·      12 DB snatch (heavier than last week)

·      rest ~45s

 

(D1) EZ bar curls – 3 x 8

(D2) EZ bar skull crusher – 3 x 8

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Hang snatch– 10 x 2 OT1.5M

 

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

 

 

 

(C) AMRAP in 9 minutes

·      6 power clean, 135/95lbs

·      10 wall ball, 25/18lbs

·      30 double unders

 

Thursday

 

(A1) Resverse V – ups on Rower– 3 x 18

(A2) Hollow hold – 3 x 40s

(A3) Landmine rotation – 3 x 20

 

(B1) Weighted GHD sit - up– 3 x 12 (add weigh, if possible)

(B2) Weighted back extension – 3 x 12 (add weight)

(B3) Weighted plank – 3 x 45s

 

(C) light row 25 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Wall Walk – 3 x 5 (quality, not fast)

 

(B1) Alternating DB Push Press – 3 x 6/side (add weight)

(B2) strict pull up – 3 x 6

 

(C) 5 rounds, OT2M

·      7 chest to bar pull ups

·      7 burpee box jump, 24/20”

·      7 push press, 115/75lbs

 

(D1) Hammer DB curl – 3 x 20

(D2) Behind the head Tricep DB extension – 3 x 10

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – 10 x 1 OTM

 

(B1) Front squat - 3RM, 90% (of 3RM) x 3 x 2

(B2) SLDL – 3 x 6

 

(C) 4 rounds

 

·       75/55lb thruster – 18, 15, 12 & 9 reps

·       10/7 ski erg cals

 

(C1) V – ups – 3 x 18

(C2) ab wheel – 3 x 15

 

 

 

 

Monday, September 24th - Saturday, September 29th

Week 3

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

(A1) Back squat – 4RM, 90% (of 4RM) x 4 x 2

(A2) Toes to bar – 3 x max unbroken set

 

(B1) Reverse barbell lunge – 3 x 6/side

(B2) Good morning – 3 x 6

 

(C) Row 500m @ 90% RPE x 3, rest  3 minutes in between

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 4RM, 90% (of 4RM) x 4 x 2

(A2) T bar– 3 x 6 – 8

 

(B1) DB bench – 3 x 8

(B2) DB row – 3 x 8

 

(C) 8 rounds

·      10 weighted push ups

·      16 DB snatch (heavier than last week)

·      rest 60s

 

(D1) EZ bar curls – 3 x 8

(D2) EZ bar skull crusher – 3 x 8

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Tall Snatch + hang snatch– 10 x (1+ 1) OTM

 

(B) Deadlift – 4RM, 90% (of 4RM) x 4 x 2

 

 

 

(C)  AMRAP in 5 minutes

·      6 power clean

·      10 wall ball, 25lbs

 

Thursday

 

(A1) Reverse V – ups on Rower– 3 x 15

(A2) Hollow hold – 3 x 35s

(A3) Landmine rotation – 3 x 20

 

(B1) Weighted GHD sit - up– 3 x 12 (add weight from last week)

(B2) Weighted back extension – 3 x 12 (add weight)

(B3) Weighted plank – 3 x 40s

 

(C) light Assault Bike 20 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Wall Walk – 3 x 5 (quality, not fast)

 

(B1) Alternating DB Push Press – 3 x 8/side (add weight)

(B2) strict pull up – 3 x 8

 

(C) 5 rounds, OT2M

·      7 chest to bar pull ups

·      7 box jumps, 24”

·      7 push press, 115bs

 

(D1) Alternating DB bicep curl – 3 x 20

(D2) Behind the head Tricep DB extension – 3 x 10

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – 10 x 1 OTM

 

(B1) Front squat – 4RM, 90% (of 4RM) x 4 x 2

 

(B2) SLDL – 3 x 6

 

(C) 3 rounds

 

·       rope climbs, 5, 4 & 3 reps

·      115lb power clean & jerk, 9, 7 & 5 reps

 

(C1) V – ups – 3 x 15

(C2) ab wheel – 3 x 12

Monday, September 17th - Saturday, September 22nd

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

(A1) Back squat – 5RM, 90% (of 5RM) x 5 x 2

(A2) Toes to bar – 3 x max unbroken set

 

(B1) Reverse barbell lunge – 3 x 6/side

(B2) Good morning – 3 x 6

 

(C) 1:3 work/rest ratio

·      3 x ½ mile assault bike

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 5RM, 90% x 5 x 2

(A2) T bar– 3 x 6 – 8, moderate weight

 

(B1) DB bench – 3 x 8

(B2) DB row – 3 x 8

 

(C) 5 rounds

·      15 weighted push ups (plate on upper back)

·      20 DB snatch

·      rest 60s

 

(D1) EZ bar curls – 3 x 8 (sub DBs)

(D2) EZ bar skull crusher – 3 x 8 (sub DBs)

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

 

(A) Tall Snatch – 10 x 2 OTM

 

(B) Deadlift – 5RM, 90% x 5 x 2

 

 

(C) 3 rounds

·      10 deadlifts, 225lbs

·      10 burpees

 

Thursday

 

(A1) Resverse V – ups on Rower– 3 x 12

(A2) Hollow hold – 3 x 30s

(A3) Landmine rotation – 3 x 20

 

(B1) Weighted GHD sit - up– 3 x 12

(B2) Weighted back extension – 3 x 12

(B3) Weighted plank – 3 x 35s

 

(C) light AB 18 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Wall Walk – 3 x 5 (quality, not fast)

 

(B1) Alternating DB Push Press – 3 x 8/side

(B2) strict pull up – 3 x 8

 

(C) 5 rounds, OT2M

·      7 chest to bar pull ups

·      8 push press, 105bs

·      10 cals AB

 

(D1) Alternating DB bicep curl – 3 x 20

(D2) Behind the head Tricep DB extension – 3 x 10

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – 10 x 1 OTM

 

(B1) Front squat – 5RM, 90% x 5 x 2

(B2) SLDL – 3 x 6

 

(C) 3 rounds

 

·      20 wall ball, 25lbs

·      3 rope climbs

 

(C1) V – ups – 3 x 12

(C2) ab wheel – 3 x 10 - 12

Monday, September 10th - Saturday, September 15th

This will be a lighter week to recover from the heavy squat cycle. Err on the side of going lighter when in doubt.

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 - 12

(A1) Back squat – 70%  x 3 x 3

(A2) Toes to bar – 3 x 8

 

(B1) Reverse barbell lunge – 3 x 6/side, light weight

(B2) Good morning – 3 x 6, light weight

 

(C) 1:2 work/rest ratio

·      4 x ½ mile assault bike

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Incline Bench Press – (60% of flat bench) x 5 x 3

(A2) T bar– 3 x 6 – 8, moderate weight

 

(B1) DB bench – 3 x 8

(B2) DB row – 3 x 8

 

(C) 5 rounds

·      15 push ups

·      run 200m

·      rest 60s

 

(D1) EZ bar curls – 3 x 8

(D2) EZ bar skull crusher – 3 x 8

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Tall Snatch – 10 x 2 OTM

 

(B) Deadlift – 70% x 3 x 3

 

 

(C) 8 rounds

·      Row 100m

·      Rest 60s

 

Thursday

 

(A1) Reverse V – ups on Rower– 3 x 10

(A2) Hollow hold – 3 x 20s

(A3) Landmine rotation – 3 x 20

 

(B1) Weighted GHD sit - up– 3 x 10

(B2) Weighted back extension – 3 x 10

(B3) Weighted plank – 3 x 30s

 

(C) light rowing 15 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Wall Walk – 3 x 5 (quality, not fast)

 

(B1) Alternating DB Push Press – 3 x 8/side, moderate weight

(B2) strict pull up – 3 x 8

 

(C) 5 rounds

·      6 chest to bar pull ups

·      8 push press, 95lbs

·      10 cals AB

 

(D1) Alternating DB bicep curl – 3 x 20

(D2) Behind the head Tricep DB extension – 3 x 10

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Back extension – 3 x 10 – 12

 

(A) Clean & Jerk – 10 x 1 OTM

 

(B1) Front squat – 3 x 3, moderate weight

(B2) SLDL – 3 x 6, light weight

 

(C) 3 rounds, with a 2 minute clock

 

·      Run 200m

·      Max reps wall ball

·      Rest 2 minutes

 

(C1) V – ups – 3 x 10

(C2) ab wheel – 3 x 10 - 12

Monday, August 27th - Saturday, September 1st

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 2 x 6

 

(B1) Reverse barbell lunge – 3 x 6/side

(B2) single leg DB SLDL – 3 x 6/side

 

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

·      8 toes to bar

·      10 wall ball, 30lbs

·      8 burpees

 

Tuesday

·      Serratus push ups – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

 

(A1) Bench Press – 85% x 4 x 4

(A2) barbell row – 4 x 6 – 8

 

(B1) (Weighted) bar dip – 5 x 6– 8

(B2) DB row – 5 x 6 - 8

 

(C) AMRAP in 15 minutes

·      6 chest to bar pull ups

·      8 deficit push ups

·      10 KBS

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 95% x 3 x 3

 

(B1) KB front rack RNT Lunge – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) 6 x 200m sprint, rest until you are almost recovered, but not 100%. Write rest times and splits down.

 

Thursday

 

(A1) Reverse V – ups on Rower– 3 x 20

(A2) Low to high cable twist – 3 x 12/each

(A3) Hollow hold – 3 x 45s

 

(B1) GHD sit up – 3 x 20

(B2) High to low cable twist – 3 x 12/each

(B3) Weighted plank – 3 x 45s

 

(C) light Row 20 minutes

 

Friday

 

·      Crossover symmetry – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) inverted shoulder taps – 4 x AMRAP 20s (quality, not fast)

 

(B1) Push press – 85% x 4 x 4

(B2) ring pull up – 5 x 5 @ 20X2

 

(C1) Try to increase weight from last week

·      7 alternating DB push press

·      20m mixed rack overhead carry

·      7 alternating DB push press

·      20m mixed rack overhead carry opposite arm

 

(C2) chest to bar pull ups – 5 x 8

(C3) double – unders – 5 x 40

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 2 x 6

 

(B) AMRAP in 6 minutes

·      5 power clean, 115lbs

·      8 bar facing burpees

 

(C1) weighted back extension – 3 x 6 – 8

(C2) ab wheel – 3 x 10 - 12

Monday, August 20th - Saturday, August 25th

 

Week 4

 

Monday

  • ïBanded lateral walk – 3 x 12 – 15
  • ïGlute bridge – 3 x 10 – 12

 

(A) Back squat – 85% x 5 x 5

 

(B1) Reverse barbell lunge – 3 x 6/side

(B2) single leg DB SLDL – 3 x 6/side

 

(C) AMRAP in 10

  • ï8 toes to bar
  • ï10 wall ball, 25lbs

 

Tuesday

  • ïSerratus push ups – 3 x 8 - 12
  • ïhalf kneeling bottoms up KB press – 3 x 8each

 

(A1) Bench Press – 83% x 4 x 5

(A2) barbell row – 5 x 7 – 9

 

(B1) (Weighted) bar dip – 5 x 7 – 9

(B2) DB row – 5 x 7 - 9

 

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

 

Wednesday

  • ïBanded lateral walk – 3 x 12 – 15
  • ïGlute bridge – 3 x 10 - 12

 

(A) Back squat – 80% x 2 x 6

 

(B1) KB front rack RNT Lunge – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) 5 x 200m sprint, rest as needed

 

Thursday

 

(A1) GHD sit up – 3 x 20

(A2) KB side bend – 3 x 24

(A3) Hollow hold – 3 x 40s

 

(B1) Reverse V – ups on Rower– 3 x 20

(B2) High to low cable twist – 3 x 12/each

(B3) Weighted plank – 3 x 45s

 

(C) light Row 20 minutes

 

Friday

 

  • ïCrossover symmetry – 3 x 8 - 12
  • ïserratus push ups – 3 x 8 - 10

 

 

(A) inverted shoulder taps – 4 x AMRAP 20s (quality, not fast)

 

(B1) Push press – 83% x 4 x 5

(B2) ring pull up – 5 x 5 @ 20X2

 

(C) Try to increase weight from last week

  • ï8 alternating DB push press
  • ï20m mixed rack overhead carry 
  • ï8 alternating DB push press
  • ï20m mixed rack overhead carry opposite arm

 

Build to a heavy set, then do 2 more sets at a lighter weight

 

 

(D) 5 rounds

  • ï10 DB push push press
  • ï40m DB Farmers carry, same weight as push press
  • ï50 double unders

 

Saturday

 

  • ïBanded lateral walk – 3 x 12 – 15
  • ïGlute bridge – 3 x 10 – 12

 

(A) Back squat – 90% x 4 x 4

 

(B) 3 rounds

  • ï20 thrusters 75lbs
  • ïrest as needed to try to be able to do sets 2 and 3 unbroken

 

(C1) weighted back extension – 3 x 6 – 8

(C2) ab wheel – 3 x 10 - 12

Monday, August 13th - Saturday, August 18th

Week 3

 

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

(A) Back squat – 80% x 2 x 6

 

(B1) Reverse barbell lunge – 3 x 8/side

(B2) single leg DB SLDL – 3 x 8/side

 

(C) 10 rounds

·      Row 20s

·      Rest 40s

 

Tuesday

·      Serratus push ups – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 80% x 5 x 5

(A2) barbell row – 5 x 8 – 10

 

(B1) (Weighted) bar dip – 5 x 7 – 9

(B2) DB row – 5 x 7 - 9

 

(C) 10 rounds

·      8 deficit push ups

·      8 calories AB

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 80% x 6 x 6

 

(B1) DB RNT Lunge – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) AMRAP in 8 minutes

·      10 DB snatch, 55lbs

·      35 double - unders

 

Thursday

 

(A1) GHD sit up – 3 x 18

(A2) KB side bend – 3 x 24

(A3) Hollow hold – 3 x 35s

 

(B1) Reverse V – ups on Rower– 3 x 18

(B2) ABMAT sit – up – 3 x 20

(B3) Weighted plank – 3 x 40s

 

(C) light AB 20 minutes

 

Friday

 

·      Banded face pull – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) shoulder taps – 4 x AMRAP 40s (quality, not fast)

 

(B1) Push press – 80% x 5 x 5

(B2) ring pull up – 5 x 5 @ 20X2

 

(C) Try to increase weight from last week

·      10 alternating DB push press

·      20m mixed rack overhead carry

·      10 alternating DB push press

·      20m mixed rack overhead carry opposite arm

 

Build to a heavy set, then do 3 more sets at a lighter weight

 

 

(D) 5 rounds

·      10 ring dips

·      40m Farmers carry, heavy KB

 

Saturday

 

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 2 x 6

 

(B) “The Chief”

 

5  x 3 minute rounds, rest 1 minute

·      3 power cleans, 135lbs

·      6 push ups

·      9 air squats

 

(C1) weighted back extension – 3 x 6 – 8

(C2) ab wheel – 3 x 10 - 12

Monday, August 6th - Sunday, August 12th

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

(A) Back squat – 80% x 4 x 6

 

(B1) Reverse barbell lunge – 3 x 8/side

(B2) single leg DB SLDL – 3 x 8/side

 

(C) 1:2 work/rest ratio

·      5x .35 mile assault bike

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 78% x 5 x 5

(A2) barbell row – 5 x 8 – 10

 

(B1) (Weighted) bar dip – 5 x 8 – 10 (add resistance from last week)

(B2) DB row – 5 x 8 – 10 (add weight from last week)

 

(C) 6 rounds

·      deficit push ups – AMRAP in 30s

·      row 150m

·      rest 90s

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 80% x 2 x 6

 

(B1) DB step ups – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) 3 RFT

·      15 thrusters, 75 or 65lbs (aim to go unbroken)

·      12 cals AB

 

Thursday

 

(A1) GHD sit up – 3 x 15

(A2) KB side bend – 3 x 20

(A3) Hollow hold – 3 x 30s

 

(B1) Reverse V – ups on Rower– 3 x 15

(B2) ABMAT sit – up – 3 x 18

(B3) Weighted plank – 3 x 35s

 

(C) light rowing 20 minutes

 

Friday

 

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 5 x 6

 

(B) 4 rounds

 

·      12 wall ball, 25lbs

·      25 KBS

·      50 double unders

 

(C1) weighted back extension – 3 x 6 – 10

(C2) ab wheel – 3 x 10 - 12

 

 

Saturday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) shoulder taps – 4 x AMRAP 35s (quality, not fast)

 

(B1) Push press – 78% x 5 x 5

(B2) ring pull up – 5 x 5 @ 20X2

 

(C) Try to increase weight from last week

·      10 alternating DB push press

·      20m mixed rack overhead carry

·      10 alternating DB push press

·      20m mixed rack overhead carry opposite arm

 

Build to a heavy set, then do 3 more sets at a lighter weight

 

 

(D) 5 rounds

·      6 chest to bar pull ups

·      6 power clean & jerk, 115lbs

Monday, July 30th - Saturday, August 4th

Monday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

(A) Back squat – 80% x 2 x 6

 

(B1) Reverse barbell lunge – 3 x 8/side

(B2) single leg DB SLD L – 3 x 8/side

 

(C) 1:2 work/rest ratio

·      4 x ½ mile assault bike

 

Tuesday

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      half kneeling bottoms up KB press – 3 x 8each

(A1) Bench Press – 75% x 5 x 5

(A2) barbell row – 5 x 8 – 10

 

(B1) (Weighted) bar dip – 5 x 8 – 10

(B2) DB row – 5 x 8 – 10

 

(C) 3 rounds

·      push ups – AMRAP in 60s

·      100 double –unders

·      rest 2 minites

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 80% x 3 x 6

 

(B1) DB step ups – 3 x 8each

(B2) SLDL – 3 x 8

 

(C) 3 RFT

·      20 wall ball, 20lbs

·      20 cals row

·      20 power cleans,  95lbs

 

Thursday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) shoulder taps – 4 x AMRAP 30s (quality, not fast)

 

(B1) Push press – 75% x 5 x 5

(B2) ring pull up – 5 x 5 @ 20X2

 

(C)

·      10 alternating DB push press

·      20m mixed rack overhead carry (one on shoulder, one overhead)

·      10 alternating DB push press

·      20m mixed rack overhead carry opposite arm)

 

Build to a heavy set, then do 3 more sets at a lighter weight

 

Friday

 

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 – 12

 

(A) Back squat – 80% x 2 x 6

 

(B) 4 rounds

 

·      20 single arm overhead walking lunge

·      20 KBS

 

 

 

(D) 5 rounds

·      5 chest to bar pull ups

·      10 burpees

 

Saturday

 

(A1) GHD sit up – 3 x 12

(A2) KB side bend – 3 x 20

(A3) Hollow hold – 3 x 25s

 

(B1) Resverse V – ups on Rower– 3 x 12

(B2) ABMAT sit – up – 3 x 15

(B3) Weighted plank – 3 x 30s

 

(C) light rowing 15 minutes

Monday, July 23rd - Saturday, July 28th

Deload Week

 

Monday

(A) Back squat – 65% x 2 x 3

(B) 3 rounds

·      run 200m

·      20 wall ball

·      rest 2 minutes

 

(C1) back extension – 3 x 8

(C2) GHD sit – ups – 3 x 10

 

Tuesday

 

(A1) Bench Press – 65% x 5 x 3

(A2) barbell row – 5 x 8 – 10

 

(B1) bar dip – 3 x 8 – 10

(B2) DB row – 3 x 8 – 10

 

(C) 3 rounds

·      20 push ups

·      50 double –unders

·      rest 2 minites

 

Wednesday

·      Banded lateral walk – 3 x 12 – 15

·      Glute bridge – 3 x 10 - 12

 

(A) Back squat – 65% x 2 x 3

 

(B1) DB step ups – 3 x 8 each

(B2) SLDL – 3 x 8

 

(C) 3 RFT

·      10 wall ball, 20lbs

·      10 cals row

·      10 power cleans,  115/75lbs

 

Thursday

 

(A1) GHD sit up – 3 x 12

(A2) KB side bend – 3 x 20

(A3) Hollow hold – 3 x 25s

 

(B1) Resverse V – ups on Rower– 3 x 12

(B2) ABMAT sit – up – 3 x 15

(B3) Weighted plank – 3 x 30s

 

(C) light rowing 15 minutes

 

Friday

 

·      crossover symmetry exercise of choice – 3 x 8 - 12

·      serratus push ups – 3 x 8 - 10

 

 

(A) Back squat – 65% x 2 x 3

 

(B1) Push press – 65% x 5 x 3

(B2) ring pull up – 5 x 5 @ 20X2

 

 

 

(C) 5 rounds

·      5 chest to bar pull ups

·      10 burpees

 

Saturday

 

(A1) GHD sit up – 3 x 12

(A2) KB side bend – 3 x 20

(A3) Hollow hold – 3 x 25s

 

(B1) Resverse V – ups on Rower– 3 x 12

(B2) ABMAT sit – up – 3 x 15

(B3) Weighted plank – 3 x 30s

 

(C) light rowing 30 minutes

 

 

 

 

Monday, July 16th - Saturday, July 21st

Monday

(A) Power clean– Heavy single

 

(B) Back squat – max

 

(C) “Grace”

 

30 power clean & jerks, 135.95lbs

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

 (A) Bench Press – max

 

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

·      5 pull ups

·      20 double unders

 (C) L sit – accumulate 60s 

Wednesday

 

(A) Snatch –heavy single

 

(B) deadlift – max 

(C)

1k row, time trial 

Thursday

 

(A1) Toes to bar – 3 x 20

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

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 20

(B2) Hollow hold – 3 x 45s

(B3) Side plank – 3 x 45s each

 

(C)

·      15 minute assault bike, recovery pace

 

 

Friday

 

(A) Push Press - max

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

 

(C) 800m run, time trial

 

(D1) FLR on Rings – 3 x 45s

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

 

Saturday

 

(A) clean– max

 

(B) Front squat – max

 

(C) 1 mile AB, time trial

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

 

 

 

 

Monday, July 2nd - Sunday, July 8th

(A)Power clean + jerk – Heavy single

 

(B) Pause Back squat – max

 

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

·      15 wall ball, 30/20lbs

·      45 double unders

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Ring MU transition, feet on ground

(B1) Bench Press – 3 x 3

(B2) T bar – 3 x 5

 

(C) AMRAP in 10 minutes

·      5 chest to bar pull ups

·      5 bar dips

·      10 pistols

 (D) L sit – accumulate 60s 

Wednesday

 

(A) Snatch –heavy single

 

(B) deadlift – 3 RM

 (C)

·      30/20 calories assault bike

·      20 burpee box jump overs, 30/24”

·      10 sandbag clean over the shoulder

 

Thursday

 

(A1) Toes to bar – 3 x 20

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

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 20

(B2) Hollow hold – 3 x 40s

(B3) Side plank – 3 x 40s each

 

(C)

·      15 minute assault bike, recovery pace

·      10 minutes row, recovery pace

 

 

Friday

 

(A) HSPU – 3 sets of max unbroken reps

 

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

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

 

(C) AMRAP in  12 minutes

·      3 power clean + power jerk

·      3 Toes to Bar

·      3 Burpees

·      6 PC+PJ

·      6 toes to bar

·      6 burpees

·      9…..

 

(D1) FLR on Rings – 3 x 45s

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

 

Saturday

 

(A) clean– 2 RM

 

(B) Front squat – 3 RM

 

(C) 1 mile run, time trial

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

Monday, June 25th - Sunday, July 1st

Week 4

 

Monday

 

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

 

(B) Back squat – 5 x 2 @ 30X0

 

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

·      thruster

·      KBS

·      Pull up

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Ring MU transition, feet on ground

 

(B1) Bench Press – 5 x 2 @ 30X0

(B2) Ring row – 5 x 3 @ 30X3

 

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

 

rest 5 minutes

 

·      Row 500m

 

Wednesday

 

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

 

(B) snatch pull – 98% x 3 x 3

 

(C) deadlift – 83% x 4 x 5

 

(D)

·      ½ mile assault bike

·      60 DB snatch, 50/35lbs

·      ½ mile assault bike

 

Thursday

 

(A1) Toes to bar – 3 x 18

(A2) ABMAT sit up – 3 x 28

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 18

(B2) Hollow hold – 3 x 35s

(B3) Side plank – 3 x 35s each

 

(C)

·      10 minute assault bike, recovery pace

·      jog 400m

·      10 minute row, recovery pace

 

Friday

 

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

 

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

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

 

(C) 3 rounds

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

·      Rope climbs – 4, 3 & 2 reps

 

(D1) FLR on Rings – 3 x 40s

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

 

Saturday

 

(A) snatch– 75%  x 10 OTM

 

(B) Front squat – 83% x 2 x 5

 

(C) 3 RFT

·      8 snatch, 135/95lbs

·      75 double - unders

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

 

Monday, June 18th - Saturday, June 23rd

Week 3

 

Monday

 

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

 

(B) Back squat – 5 x 3 @ 30X0

 

(C) 5 Rounds

·      15 thrusters, 75/55lbs

·      Run 200m

·      Rest 2 minutes

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Bar muscle – up – 10 x 2 OTM

 

(B1) Bench Press – 5 x 3 @ 30X0

(B2) Ring row – 5 x 4 @ 30X2

 

(C) AMRAP in 12 minutes

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

·      40 double - unders

 

rest 3 minutes

 

·      Row 250m

rest 3 minutes

·      Row 250m

 

Wednesday

 

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

 

(B) snatch pull – 95% x 3 x 3

 

(C) deadlift – 80% x 5 x 5

 

(D) 5 rounds

·      2 minutes for max reps burpee box jump overs

·      rest 1 minute

 

Thursday

 

(A1) Toes to bar – 3 x 15

(A2) ABMAT sit up – 3 x 25

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 15

(B2) Hollow hold – 3 x 30s

(B3) Side plank – 3 x 30s each

 

(C) 30 Row, recovery pace

 

Friday

 

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

 

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

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

 

(C) 4 rounds

·      12 HSPU

·      3 rope climbs

·      20 KBS

 

(D1) FLR on Rings – 3 x 35s

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

 

Saturday

 

(A) Clean & Jerk– 73%  x 10 OTM

 

(B) Front squat – 80% x 3 x 5

 

(C)

14, 12 & 10 reps

·      sandbag clean, 150/100lbs

·      assault bike calories

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

Monday, June 11th - Sunday, June 16th

Week 2

 

Monday

 

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

 

(B) Back squat – 5 x 4 @ 30X0

 

(C) 4 RFT

·      20 toes to bar

·      25 wall ball, 30/20lbs

·      50 double-unders

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Muscle – up – 10 x 2 OTM

 

(B1) Bench Press – 5 x 4 @ 30X0

(B2) Ring row – 5 x 5 @ 30X1

 

(C) 10 rounds

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

·      row 100m

 

rest 3 minutes

 

·      .35 mile assault bike sprint

rest 3 minutes

·      .35 mile assault bike sprint

 

Wednesday

 

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

 

(B) snatch pull – 93% x 3 x 3

 

(C) deadlift – 78% x 5 x 5

 

(D) 3 RFT

·      15 burpee box jump overs

·      20/16 assault bike calories

·      run 400m

 

Thursday

 

(A1) Weighted hanging knee raise – 3 x 18

(A2) ABMAT sit up – 3 x 25

(A3) Weighted plank – 3 x 60s

 

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

(B2) Reverse V – up on rower – 3 x 15

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

 

(C) 25 minutes assault bike, recovery pace

 

Friday

 

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

 

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

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

 

(C) 5 RFT

·      10 HSPU

·      10 chest to bar pull-ups

·      20 pistols

 

(D1) Hollow hold – 3 x 35s

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

 

Saturday

 

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

 

(B) Front squat – 78% x 3 x 5

 

(C) 5 RFT

·      6 power snatch, 135/95lbs

·      8 chest to bar pull-ups

·      10 GHD sit-ups

 

rest 5 minutes

 

5 RFT

·      20 dumbell overhead walking lunges, 60/40lbs

·      10 burpees

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

 

Monday, June 3rd - Saturday, June 9th

Week 1

 

Monday

 

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

 

(B) Back squat – 5 x 5 @ 30X0

 

(C) AMRAP in 20 minutes

·      5 power cleans, 145/100lbs

·      10 T2B

·      15 wall ball

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Muscle – up – 10 x 2 OTM

 

(B1) Bench Press – 5 x 5 @ 30X0

(B2) Ring row – 5 x 5 @ 30X0

 

(C) 5 RFT

·      10 dumbbell snatch, 60/40lbs

·      15 push-ups

 

rest 3 minutes

 

·      ½ mile assault bike sprint

 

Wednesday

 

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

 

(B) snatch pull – 90% x 3 x 3

 

(C) deadlift – 75% x 5 x 5

 

(D) 4 RFT

 

·      10 power snatch, 115/75lbs

·      10 chest to bar pull-ups

rest 2 – 4 minutes

 

5 RFT with a weighted vest

·      3 stair climbs

·      10 burpees

 

Thursday

 

(A1) Weighted hanging knee raise – 3 x 15

(A2) ABMAT sit up – 3 x 20

(A3) Weighted plank – 3 x 60s

 

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

(B2) Reverse V – up on rower – 3 x 15

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

 

(C) 20 minutes assault bike, recovery pace

 

Friday

 

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

 

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

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

 

(C) AMRAP in 8 minutes

·      10 push press, 50%

·      10/7 cals AB

 

(D1) Hollow hold – 3 x 30s

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

 

Saturday

 

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

 

(B) Front squat – 75% x 3 x 5

 

(C) AMRAP in 3:

3 thrusters. 135/95lbs

3 bar muscle-ups

 

rest 3

 

AMRAP in 5:

5 Power Clean + Power Jerk, 135/95lbs

5 Chest to bar pull-ups

 

Rest  3

 

AMRAP in 7

7 push press, 135/95lbs

7 toes to bar

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10

Monday, May 28th - Sunday, June 2nd

Week 10

 

Monday

 

“Murph”

 

(B1) FLR on RIngs – 3 x 40s

(B2) Side plank – 3 x 40s each

 

Tuesday

 

(A) Power clean - max

 

(B) Power Jerk - Max

 

 

(C) Row 500m Time trial

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 15

(A2) Weighted sit up – 3 x 12

(A3)  Plank – 3 x 60s

 

(B1) KB side bend–3 x 12 each

(B2) Ab wheel – 3 x 10

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

 

(C)

AB 20 minutes, recovery pace

 

Thursday

 

·      Recovery cardio of choice and stretching

 

Friday

 

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

 

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

 

Saturday

 

(A) Clean & Jerk - max

 

(B) Front squat – max

 

 

(C) “Karen”

 

21, 15 & 9 reps

 

·      150 wall ball, 20/14lbs

 

Monday, May 21st - Sunday, May 27th

Week 9

 

Monday

 

(A1) Bench Press –  Max

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

 

(B) weighted dip –  max

 

(C) 1 mile AB

 

(D1) FLR on RIngs – 3 x 30s

(D2) Side plank – 3 x 30s each

 

Tuesday

 

(A) Clean - max

 

(B) Back squat – max

 

 

(C) “Grace”

 

30 power clean & jerk, 135/95lbs

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 12

(A2) Weighted sit up – 3 x 10

(A3)  Plank – 3 x 60s

 

(B1) Russian twist –3 x 15 each

(B2) Ab wheel – 3 x 10

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

 

(C)

Row 20 minutes, recovery pace

 

Thursday

 

·      Recovery cardio of choice and stretching

 

Friday

 

(A1) Jerk– max

(A2) strict weighted pull – up – max

 

(B) “Helen”

 

3 RFT

·      Run 400m

·      21 KBS, 24/16kg

·      12 pulll ups

 

Saturday

 

(A) Snatch - max

 

(B) Deadlift – max

 

 

(C) “Diane”

 

21, 15 & 9 reps

 

·      Deadlift, 225/155lbs

·      HSPU

 

 

 

 

Monday, May 14th - Sunday, May 20th

Week 8

 

Monday

 

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

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

 

(B) weighted dip –  2 RM

 

(C)

·      Row 5 minutes, easy pace

·      Row 1k time trial

·      row 5 minutes, easy pace

 

(D1) FLR on RIngs – 4 x 30s

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

 

Tuesday

 

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

 

(B) Back squat – 81% x 4 x 3

 

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

(C2) snatch grip SLDL – 4 x 6

 

(D) 3 rounds;

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

·      HSPU – 9, 12 & 15 reps

 

Wednesday

 

(A1) Reverse V up on rower – 3 x 20

(A2) Weighted sit up – 3 x 15

(A3) Weighted plank – 3 x 60s

 

(B1) Russian twist –3 x 18 each

(B2) Ab wheel – 3 x 15

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

 

(C)

Row 30 minutes, recovery pace

 

Thursday

 

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

 

(B) Deadlift – 91% x 2 x 3

 

(C) 3 Rounds

·      30 KB snatch, 24/16kg

·      15 ball slam, 40/30lbs

·      run 200m

·      rest 60s

 

Friday

 

(A1) Jerk– 95% x 1 x 2, heavy single

(A2) strict pull – up – 5 x 2

 

(B)

50 burpees; then

 

4 rounds

·      10 DB push press, 45/30lbs

·      50m  DB farmers carry, 45/30lbs

 

then

Row 500m

Run 400m

 

Saturday

 

(A) Front squat – 91% x 2 x 2

 

(B) “Fran”

 

21, 15 & 9 reps

 

-       Thruster, 95/65lbs

-       Pull ups

 

(C) ab work of choice