Dec. 19th week

Monday 

AM

20 sets@90%

30 sec Assault(4 cal)

30 sec double Unders

Rest 1 min

PM

A. Snatch 60/3, 70/3, 80/3, 85/2, 80x3x2
B. Back Squat 60/3, 70/3, 80x3x2, 85x2x2
C. EMOM 12
Power Clean+Hang Clean+Front Squat 1+1+2; 60% for 3 min, 65%for 3 min, 70 for 4-6 min
D1. Glute Ham Raise

D2. Single arm DB row; 6-8/hand x 4; rest 2 min

+

10 Min EMOM

5 L Pull Ups

5 Box Jumps 30″/24”

Tuesday

EMOM: Death By

Min 1: 10 cal AB

Min 2: 10 push up + 15 snatch 75#

Min 3: 10 cal AB

Min 4: 7 Clean and Jerk 135 + 14 T2B

Min 5:  10 cal AB

Min 6: 10 push up + 15 snatch 75#

Min 7:  10 cal AB

Min 8: 7 Clean and Jerk 135 + 14 T2B

Keep going as long as you can.  Good luck!

Wednesday

Am

15x

500m Row @ or sub 1:58 pace

Rest 2 min

Rest 5 min after every 5th set

PM
A. Clean and Jerk 60/3+1, 70/3+1, 80x1+1x6
B. Front Squat 60/3, 70/3, 80x3x3
C. EMOM 12 Hang Power Snatch 60x1x3, 65x1x3, 70x1x6

+

3 sets

5 min AMRAP @80%

12 Burpees

10 Front Squat 135/85

8 CTB Pull Ups

Rest 5 min

Friday

AM

EMOM-12 min

Run 200m-Odd

5/3 Strict HSPU-Even

AMRAP GHD Sit Ups with time remaining in EVEN

PM

• Snatch 60/2, 70/2, 80/2, 85/1, 90/1, 80x1x2
• Press+Push Press+Push Jerk 50%(of C&J)x1+2+3x5
• Back Squat 60/4, 70x4x2, 80x4x2

Partner

5 Min AMRAP

2 Squat Cleans 185/125

(you do 2, your partner does 2…)

Rest 2 Min

5 Min AMRAP

5 Shoulder to Overhead 185/125

(you do 5, your partner does 5…)

Rest 2 Min

5 Min AMRAP

10 cal Row

(you do 10, your partner does 10…)

Saturday

Deadlift 50%x5, 60%x3, 70%x2, 75%x1, 80%xAMAP

+ 

3 Rounds for time

25 Kb Swings 2/1.5

25 Pull Ups

Rest 10 min

For time:

100 Wall Ball Shots 20/14

50 Burpee

1k Row

Dec. 5th Week

Monday
A. Power Snatch 60x3x3, 65x3x3, 70x3x3
B. Clean and Jerk 60/1+3, 70x1+3x2, 80x1+2x2
C1. Front Squat 60/3, 70x3x2, 80x3x2
C2. Pull Ups 5 x 20 reps 

+

EMOM 12 min

Min 1 – Tng PC x 5 205/145

Min 2 –2 45 hi temps on each side(or higher) STICT HSPU x 5

Min 3 – Box jump x 6 30/24

Tuesday

AM

2 rounds

800m, 600m, 400m

400m recovery jogs b/t efforts

2min rest b/t rounds

Total:  6000m

PM

for time:

75 Double Unders

20 Thrusters 95/65

50 Double Unders

15 Thrusters

25 Double Unders

10 Thrusters

Wednesday

AM: Row Workout

5 rounds:  500m at 2000m PR pace, 30sec rest, 100m very easy. 

No additional rest b/t rounds

PM

A1. Snatch 60/2, 70/2, 75/2, 80/2

B1. Power Clean 60/3, 65x3x2, 70x3x2; rest 1 min (use full clean weight for percentage work)

B2. CGBP 60/3, 67.5/3, 72.5x8x3; rest 2 min

C1. Kb Snatch 3 x 5/5; rest 30 sec

C2.  Glute Ham Raises 3 x 10 reps; rest 30 sec

C3. Leg Less Rope Climbs 2 x 2 reps; rest 30 sec

+

3 Rounds for time

21 Kb Swings 2/1.5

15 CTB Pull Ups

Thursday 

Swim

Friday

AM

Map

5 x

2 min AMRAP

3/2 Ring Muscle Up

10 Dips

AB time remaining

Rest 2

PM

A. Hang Power Snatch + Power Snatch + OH Squat 60/1+1+1, 65x1+1+1x2, 70x1+1+1x2
B. Clean 60/3, 70x3x2, 80x3x2
C. Back Squat 60/4, 70/4, 80x3x3

+

For time

21-18-15-12-1-9-6-3

Burpees

Yoke Carry 100ft  Men(4 blues + 2 greens) Women (2 blues + 2 greens)

Rest 7 min

for time:

50 GHD Sit ups

75 Wall Ball Shots

30 cal Row

Week 28th Nov.

Monday
AM
30 sec Air Bike @90%
rest walk 30 sec
x 24

 PM
A. Power Snatch OTM
60% x 5x5 min
Rest 3 min
OTM
65% x 3x5 min
Rest
3 min
OTM
70% x 2x5 min

B. Clean 60/3, 70x3x2, 80x3x2
C. Snatch Panda Pull 80x4x4
D. Back Squat 60/4, 70x4x2, 75x4
+
45 Pull ups
45 Thrusters 95/65

Tuesday
Rowing
5 rounds (500m moderate, 100m
easy, 300m hard)
2min rest b/t rounds

PM
Press 65x8x5
+
Row 1k
50 HSPU
Run 800m
Rest 10 min 

30-20-10
GHD Sit Ups
21-15-9 Burpee to target
10 cal AB

Wednesday
A. Snatch w/ Hault 60/2, 70/2, 80x2x4
B. OTM PC+Hclean+push jerk 63% x 5 min
Rest 3 min
OTM PC+Hclean+push jerk 68% x 5 min
Rest 3 min
OTM PC+Hclean+push jerk 73% x 5 min
C. Clean Deadlift 80x4, 85x3x3 work positions
D1. Split Squat Lunge 30x1 8,8
D2. Box Jumps 5,5

Pm
Filthy Fifty

Friday

A. Snatch 60x3, 70x3x2, 80x3x2

B. Rack Jerk 60/3, 70x3x2, 80x3x2

C. Back Squat 65x8x5

D. Pendlay Row 5,5,5,5,5

+

7 rounds for time:

7 unbroken hang squat clean

7 Unbroken CTB pull ups

(the HSC weight starts at 95#/55#; you add 10# per round, i.e. 95 1st round, 105 2nd round…)

Saturday

Run 1 mile

Rest 3 min

for time:

Flight Simulator

Rest 3 min

Run 1 mile

Week Nov. 21 2016

MONDAY

AM
EMOM-12
Burpee 15 reps-ODD
Prowler 40 yards(about 30 sec of work) 180/40 -Even

PM
• Clean and Jerk 60/2+1, 70x2+1x2, 80x2+1x2
• Hang Snatch High Pull (panda pulls) 80%x3x4
• Back Squat 60/3, 70x3x2, 80x3x2
+

5-7 Rounds
TNG Power
Clean 5 reps @60% of 

A.  Stay at sea weight

Wall Ball
15 reps
T2B 10
reps
rest 6 min

TUESDAY
AM
5 sets
500m @1:40
pace
Rest 2 min

PM
(Over 35 Only do this without the core work)
A. Power Snatch
+ OH Squat 60/3+3,65x3+3x2, 70x3+3x2
B. CGBP 65%x8x5
C. Clean
Deadlift (Positional) 80x3x4+

for time:
10 MU
run 200m
20 HSPU 45per side
run 400m
10 MU
run 400m
20 HSPU 45
per side
run 200m
10 MU

+

3 sets
10 good morning;

 rest 60 sec
15-20 GHD
Sit Ups; rest 60 sec

Wednesday
Over 35 only do AM work
AM
1 mile @
moderate pace
2min rest
4 x 400m
2min rest
between 400's

PM
5 Rounds…each round is:
AMRAP 3MIn
6 Chest to Bar Pull Ups
6 Db NO Push Up Burpee Step Up and Over 35/20
Rest 2 min

Friday
10min
AMRAP Flow
10 hip extensions
10 wall ball shots
20 double unders

Rest 5 min

10 amrap
FLOW
3 wall runs
20 walking lunge steps.  10 out.  turn around. ten back

PM
A. Snatch w/
Halt at knee(3 seconds) 60/2, 70x2x2, 80x2x2; rest 3 min btw sets
B. Front Squat 60/3, 70/3, 75/3,
80x3x2; rest 2-3 min btw
C. Snatch Balance + OH Squat 2+3x3
(plus 5# from last week)
D1.  Box Jumps 5 reps x 2 sets; rest 30 sec
D2. Db Split Squat Lunges 8/8 x 2 sets; rest 30 sec
+
15-10-5
Thrusters 115/75
T2B

Saturday
A.
OTM PC+Hclean+push jerk 60% x 5 min
Rest 3 min
OTM PC+Hclean+push jerk 65% x 5 min
Rest 3 min
OTM PC+Hclean+push jerk 70% x 5 min
B. Deadlift 65x8x5
+
For time:
50 cal Row
50 CTB Pull Ups
50 HSPU
50 Kb swings 2/1.5 

Week Nov. 14

MONDAY
AM
30 min AD
Z1
*every 3
min complete 3 turkish get ups

 PM
A. Clean and Jerk 60/1, 70/1, 80/1, 85/1, 90/1, 95/1, go for it if
feeling it.  Take last max number and
shoot for 2.5# higher.  Irrelevant what you are basing your number off.  
B. Back
Squat 50/5, 60/3, 70/1

+
Partner
CP-  Partner will hold barbell while GHD are Being Completed

AMRAP 12 min:
1 Deadlift275/
1 GHD Sit Up
partner
swith/rest
2 Deadlift
275/ 2 GHD Sit Ups
partner
swith/rest

TUESDAY
AM
10 min
Warm up
+
8x400m;
rest walk/200m
+
10 min
Cool down

PM
A. Strict Press 50%x5,
60%x3, 70%x2, 75%xAMRAP
B1. Banded T-Bar 8,8,8; rest 30 sec
B2. Kb Press Single Arm 5/5x3; rest 30 sec
B3. Glute
Ham Raise 3 x 8-12; rest 1 min

+
for time:
1k row
10 ground to overhead 165#
15 box jump 30″
20 kbs 2pd
25 wall balls
10 burpee bar muscle ups

WEDNESDAY
A. Hang
Power Snatch OTM +
6x3@60% + Double Unders 25 reps All in the same min.
B. Front Squat 60/1, 70/1, 80/1, 85/1, 90/1, 95/1, go for it if
feeling it.  Take last max number and
shoot for 2.5# higher.  Irrelevant what you are basing your number off.  
C. Sn Balance+OH Squat 5, 5, 3x5 (+5# more than last time)

+
4 Rounds
50ft OH Walking Lunge Steps 45/25
30 HR Push Ups
25 Pull Ups

Friday

AM
10 min Warm up
+
8x500m row; rest walk/200m
+
10 min Cool down

PM
A.  Snatch 60/1, 70/1, 80/1,
85/1, 90/1, 95/1, go for it if feeling it.
Take last max number and shoot for 2.5# higher.  Irrelevant
what you are basing your
number off.  

B. Power
Clean + Hang Power Clean OTM 1+3 reps @60%

+
30 OH Squat 135/95
30 T2B
20 Power Snatch 135/95
20 T2B
10 Squat Snatch
10 T2B

 SATURDAY

5 Rounds
1 Round is 3 Min
30 Air Squats
20 Kb Swings 2/1.5
10 Shoulder to OH 155/105
Remaining time in that 3 min Max Meters on the Rower

Rest for 3
min 

Week Nov. 7th

Monday

AM
Airdyne x 4 sets Aerobic
60 sec @90%/60 sec @50%
45 sec @90%/45 sec @50%
30 sec @90%/30 sec @50%
15 sec @90%/15 sec @50%

PM
A. Snatch 60/1, 70/1, 80/1, 85x1x3
B. Front Squat 60/1, 70/1, 80/1, 85/1, 90/1, 85xAMRAP(-2) 

C1. Front Foot Elevated Reverse Lunge(bar on back) 5/5x3
C2. Band T-Bar Row 8,8,8
+
8 rounds for time:
200m run
12 CTB pull ups
6 strict HSPU

Tuesday
AM
Tosh-Running

PM
A.  Power Clean Max
B. CGBP 50%x5, 60%x3, 70%x2, 75%xAMRAP
+
5 sets
3 min AMRAP
7 Deadlifts 275/
14 Bar facing burpees
rest 1 min
+
10min AMRAP partner
Ladders 1-10, 1-10, 1-10 Kb Swings
1,1,2,2,3,3,4,4,..10, 10, 1,...etc

Wednesday
AM
30 minutes
30 sec ROW@100%
5 goblet Squats 2/1.5 pood
Every 3 min

PM
A. 2 Rounds of each exercise. Take as much time as needed between rounds to make sure you are fresh. Objective is to find max for each exercise.
1) DIPS
-on dip bars/parallel bars. No kipping. Full range. Lock elbows at top.
2)L SIT HOLDS
-parallel bars or parallettes. If straight leg l-sit is a challenge for you, do it tucked. If you can do straight leg, time stops when legs drop below horizontal.
3)RING SUPPORT HOLDS
-elbows locked. Externally rotated ring position. Hips fully open. Legs/feet together. Knees straight. Eyes facing forward.
4)PULL UPS -strict.
5)HOLLOW ROCKS
-use your best hollow position as your rocking position. If lower back is off ground when doing exercise, bring legs more vertical so lower back is engaged with ground. Arms locked out and shoulder width apart. Legs together and straight.

B. Back Squat 60/3, 70/3, 80/3, 85/2
C1. Strict Chins 3 x 12
C2. Weighted Dips 3 x 8,8,8
+
for time:
50 Thrusters 75/55
1k row 

Friday AM 

12 sets: 

AB 30 sec for cal 

rest 30 sec 

30 sec AMRAP Rope Climb 

rest 30 sec 

PM 

A. Clean and Jerk 60/1+1, 70/1+1, 80/1+1, 85x1+1x3 

B. Clean High Pull 70/2, 80/2, 90/1, 80/2 

C. Back Squat 60/2, 70/2, 80/2, 85/1, 90/1, 95/1 (go for it if feeling it.  2.5-5 pounds total PR increase; Don't do dumb jumps.  If you previous max is 425, go for 428-430) 

+ 

3 rounds for time: 

10 Front Squat 185 

20 Pull Ups 

50 Double Unders 

+ 

EMOM -10 min 

3 Stone 2 Shoulder 

Walk 50ft with stone 

  

Saturday 

A. Power Snatch Max for the day 

+ 

9-7-5-3 

Power Snatch 155/115 

3-5-7-9 

Burpee Box Jump Overs 30/24 

*can touch top of box. 

+ 

Glute Ham Raise 8-10 reps@2020; rest 30 sec 

Weighted Ab Mat Sit Ups 20 reps x 3 sets 

Week Oct. 31st

MONDAY
AM
6 x 400m @ 2 mile pace
Rest 90 seconds

PM
A. Power Snatch 80%x2-3x8
B. Clean and Split Jerk 60/2+2, 70/2+2, 80/2+2, 85/2+1, 90x1+1
C. Back Squat 60/4, 70x4x2, 80/4, 85/2 80/4
+
EMOM-12 MIN
ODD Thruster(from rack) 5,5,5,5,5,5;only last 2 sets tough
EVEN-30 DU + 15 Hip Extensions
+
EMOM – 14 min
Odd – Hang S Clean TnG – 155# x 5
Even – T2B x 7

TUESDAY

AM

10 min z1 AD

+

15 sets

30 sec @90%

30 sec @50%*

+

10 min Cool Down

*use watts as indicator of %

PM

Perform these exercises in pairs. Complete one and go the next.

COUPLET 1: (3 ROUNDS)

WALL WALK HOLDS (4 reps)

-starting on stomach, walk up wall to HS and hold 20 sec. Best position possible. Walk down and repeat. HOLLOW ROCKS (35 rocks)

COUPLET 2: (3 ROUNDS)

WEIGHTED TEMPO BAR DIPS (3 reps)

-5 sec descent, 5 sec pause, explode on ascent, 1 sec hold before next rep.

-try and do with as much weight as you can handle. Vest is preferred, but hang weight around waist if it’s easier. MALTESE RAISES (7 reps + 5 sec hold)

-light weight. Max 15lbs DB’s. Elbows locked. Slow repetitions

COUPLET 3: (3 ROUNDS)

TUCK PLANCHE HOLDS ON PARALLETTE(6 sec total hold per round)

-start in tuck support position. Roll into 2 sec tuck planche. Roll back to tuck support hold and repeat 2x more. L-SIT HOLDS ON PARALLETES (30 sec)

-best position possible

+

4 sets for times:

250m row

20 Db PP 45/30

10 burpee

20 pull up

rest 2 min

WEDNESDAY

AM

12 sets

20 sec Row AFAP Aerobically

rest 40 sec off erg

PM

A. Power Clean 80%x2-3x8

B. Snatch 60/2, 70/2, 80/2, 85/2, 90x1

C. Front Squat 60/2, 70/2, 80/2, 85/2, 90x2x2

D1. Foot Elevated Reverse Lunge 3x10

D2. Banded T-Bar Row 8, 8, 8

FRIDAY

am  

4x90/90 

5 STO 155/95 

5 CTB 

5 Burpees 

PM 

A. Clean from blocks work to 90%x1 

B. Back Squat 60/1, 70/1, 80/1, 85X3X3 

C. 2 Sn Balance+3 OH Squat x 3 sets 

+ 

Nasty Girls 

3 Rounds for time: 

50 Squats 

7 Muscle Ups 

10 Hang Power Clean 135/95 

SATURDAY

A. Power Snach 1.1 Heavy; 95%x1, 90%x1 

A. DEADLIFT 50%x5, 60%x3, 70%x2, 75%xAMRAP 

+ 

7 min AMRAP 

50m Farmers Walk 1.5/1 Bodyweight 

5 Snatch 155/105   

rest 3 min 

10 min AMRAP 

AB 10 cal 

7 T2B 

30 Double Unders 

Week Oct. 24th

Monday
AM
5k Row

PM
A. Snatch 60/3, 70/3, 80/3, 85/2, 80x3x2 E3M
B. Front Squat 60/3, 70/3, 80x3x3
C1. Strict Pull Ups@21x2; 10, 10, 10; rest 30 sec
C2. Reverse Lunge (Front foot elevated on a plate) 3x10; rest 2 min
+
Assault Bike 20 sec x 5 sets; rest 2:40

Tuesday
AM
Run 5 min
+(Rest 3 min)
4x90/90
5 CTB
5 Burpees
+
5 min cool down

PM
A. Push Jerk 60/3, 65/3, 70x3x3
B. Power Clean 75x3x8 EMOM
C1.  Press 65x5, 75x3, 80%x1
C2. Pendlay Rows 12-15 x 3
+
5 sets
7 Hang Power Cleans (build from 65% of clean)
10 Kipping HSPU
25 Double Unders
rest 4 min

Wednesday
A. Power snatch 75x3x8 OTM. USE STRAPS
A. Back Squat 60/3, 70/3, 80x3x2, 85x2x2
C. Sn Balace + OH Squat 2+3 x 4 sets; add 5-10# from last week.  Weight constant across sets
+
Complete in 7 min
3 rounds
25 KB Swings 2/1.5 pood
25 Burpees

rest 4 min

7 min AMRAP
15/12 cal Row
20 Wall Ball Shots 30/20

Friday

AM

Nancy 

20 min AMRAP 

Run 400m 

AMRAP Pull Ups 

PM 

A. Snatch 60/2, 70/2, 80x2x2, 85x2 

B. Back Squat 55%x5, 62.5%x5, 67.5%x3x10 

C1. Banded T-Bar Row 8,8,8; rest 1 min 

C2. Pistols 12 alternating reps x 3 sets; rest  3 min 

+ 

for time: 

10-8-6-4-2 

Oh squat 135/95 

5-4-3-2-1 

Muscle up

Saturday

A. Clean 60/2, 70/2, 80x2x3 

B. Strict Press 50%x5, 60%x3, 70%x2, 75%xAMRAP; rest 3-5 min 

+ 

3 sets NFT 

HSPU 10 reps

-scale with most challenging option for your skill level. If you can’t complete all 10 reps, make note of highest number achieved each round.-scaling options include freestanding, wall deficit, wall, box, downward dog, etc. No kipping

RING BACK OFF DRILLS 5 reps

-3 ring swings, then pull knees over vertical. Stay in tuck and watch knees over the top. Let go of rings and land on feet. Please put a mat or something soft underneath for safety purposes

WEIGHTED DIPS 7 rep

-find weight where 7th rep is challenging

HOLLOW ROCKS 3 x 35 reps

-only extend out as far as you can with lower back in contact with ground.

MAX HS HOLD STOMACH AGAINST WALL (3 rounds)

-try to bring hands as close to wall as possible. 

-record times

+ 

3 rds for time: 

10 Dead Lift - 115% BWT 

25 box jumps - 24"(for everyone) 

Week Oct. 16

Monday 

AM 

4 sets 

Run 800m @9 

rest 6 min 

PM 

5 SEts 

STRICT CHEST TO BAR PU  7 reps 

     -as high as you can get. No kipping. 

MALTESE PUSH UPS 7 reps  

     -this should be a number that isn’t too bad for you 

HOLLOW ROCKS 30 reps 

PLANCHE ROCKS 10 reps x 4 rounds 

     -with partner holding feet, rock forward in a wheelbarrow position. Keep core tight and rock           as far forward as you can with locked out elbows. You can turn hands to side or do exercise on parallettes if you want. 

L-SIT HOLDS (20 sec hold followed by 20 sec rest x 6 rounds) 

     -if you have to tuck, that is fine, but try and keep legs off ground the entire time. Do this on parallettes.

A. Snatch 60/2, 70/2, 80x2, 85x2x2

B. Back Squat 60/4, 70x4x2, 80x4x2
C. Power Clean 75x3x8 OTM

+ 

5 sets 

5 Thrusters (use 5# more than 65% of Clean and Jerk) 

ARAP Unbroken Muscle Ups 

Row 20 sec AHAFP 

rest 3 min
-Quick turnover between movements

Tuesday 

AM 

INCHWORM (3 sets of 7) 

-to full extension where core is engaged throughout. Hold fully extended position for 2 full seconds on each rep. 

WALL HANDSTANDS (MAX HOLD x 2 sets) 

-stomach or back to wall. You can lift hands off ground and shift around if you want. Depending on wrist sensitivity, use softer surface (yoga or panel mat). 

-take as much time as you need between sets and record times. 

HS BOX WALKS (180 both directions x 5 sets) -position yourself on a box similar box HSPU. Keep 

body stacked (hips over shoulders, shoulders over hands) and walk with hands around box completing 180degrees in both directions. 

PARALLETTE SHOULDER STAND HOLD (20 sec x 3 sets) 

-you should be able to manage this on your own, but if you need a spotter have someone assist with stability as needed. Keep core very tight and feel the balance 

+ 

5 min Run 

+ 

5 sets 

60 sec HSPU 

60 Sec Kettlebell Swings 

60 sec Wall Ball 

60 sec Burpees 

rest 3 min sec 

+ 

5 min cool down on AB 

PM

A. Behind the Neck Push Jerk 3RM(1.1.1), 95%x3, 90%x3 

B1. Close Grip Bench Press 55%x5(WU), 62.5%x5(WU), 67.5%x10x3 

B2. Banded T-Bar Row 8,8,8 

+

3 sets: 

12 Deadlift 225/155 

AB 90 sec @ 90%(aerobic) 

rest 2 min 

+ 

3 sets: 

20 Db PP 40/25 

rest 20 sec 

20 T2B 

rest 20 sec 

Wednesday

AM

Row 1k 90% aerobic rest same time as work x 4-5sets 

focus on stroke rate and breathing on the rower all rows must be the same pace 

PM

A. Clean 60/4, 70x4x2, 80x32 

B. Sn Balace + OH Squat 2+3 

C. Front Squat 60/4, 70x4x2, 80x4x2 

+

15 min AMRAP 

30 Double Unders 

20 Walking Lunges 30/20 per hand  

10 Pull Ups 

Friday

Am

7 min AMRAP 

50m Farmer's Walk heavy 

5 HS Wall Runs 

+

10 min 

250m row 

7 Kb Push Press 2/1 pood 

15 Box Jumps 24/20 

+

12 min 

200m run 

10 GHD Sit Ups 

15 ball slams - 30/20# 

PM 

A. OTM

Hang Power Snatch+Snatch* 

70% x 1+1x5 E2M 

rest 5 min 

75%x1+1x5 E2M 

rest 5 min 

80%x1+1x5 E2M 

B. Deadlift 55%x5, 62.5%x5, 67.5%x3x10 

+ 

20 min 

EMOM 

Odd-15-20 cal AB 

Even-5 strict HSPU + 7 Hip Extension 

Saturday

A. Clean 60/2, 70/2, 80/2, 85/2 

B. Back Squat 60/2, 70/2, 80/2, 85/2 

+ 

5 sets @9-10 

3 min AMRAP 

9 Thruster 95/65 

9 CTB Pull Ups 

9 Burpess 

rest 6 min 

Week Oct. 10

Monday

AM
AD 30 sec @90%
rest walk 30 sec
x 28
- rest 3 min after 14 sets

PM

A. Clean 60/1, 70x1, 80x1, 85x1, -30#x2x2
B. 10 min EMOM
Power Snatch 70% x 2 reps
Box Jump Over x 3 reps 30/24
C. Back Squat 60/4, 70x4, 80x3x3

+

7 sets
5 Thrusters (use 60% of your clean)
10 CTB Pull Ups
14 Pistols
rest 4 min

Tuesday
Am Or Post Strength 3 sets
STOMACH TO WALL HS HOLDS (45 sec)
-this should be thought of more as a positional drill rather than a strength drill. 45 sec should be doable for everyone. Focus on being as tight as possible from fingertips to toes and having whole body pressed up against wall.
WEIGHTED RING DIPS (5 reps)
-either weight vest or hanging weight. 5th rep should be challenging so find weight that is a challenge.
MALTESE RAISES (10 reps)
-lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully extended position.
-with db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient (depending on the person). Don’t go above this for your first time. We have to build the tendon strength in those elbows slowly.
STRICT WALL HSPU (10 reps)

-if you can’t do 10 reps, do max number. No kipping.
HOLLOW ROCKS (50 reps)
-keep lower back on ground entire time, even if that
means feet are a little closer to vertical. Feet and knees together. Legs straight. Elbows locked with arms shoulder width apart.

PM

A. Split Jerk
3RM, -5%, -10%
B1. PUSH PRESS 10, 10, 10
B2. Band T-Bar Row 8-12 x 3 sets

+

EMOM 16 min
Row 15 cal -ODD
40 Double Unders- Even

+

3 Rounds
20 GHD Sit Ups
20 HIp Extensions

Wednesday
Am or Post Strength (After D1D2)
Gymnastics
COUPLET 1: (3 ROUNDS)
STRICT CHEST TO BAR PU (5 reps)
-pull as high as possible on each rep.
BALL PUSH UPS (25 reps)
-hands on ball. Touch chest (don’t bounce) and come to full plank position with each rep.

COUPLET 2: (3 ROUNDS)
KIPPING MU (3 reps)
-use the front uprise technique, watching toes come up first before initiating any hip drive or sit up action. INCHWORM HOLDS (7 reps)
-extend out as far as possible while still being able to keep whole body in hollow shape. Hold end position a long second before creeping feet up.

COUPLET 3: (3 ROUNDS) L SIT HOLDS (45 sec)
-on parallettes. Do whatever you need to stay up. Just don’t put feet down :)
HS WALK (Max distance)
-keep track of each attempt. Try to increase distance with each round.

Pm
A. Snatch 60/2, 70/2, 75/2, 80/2
B. Front Squat 60/3, 70x3x2, 80x3x2
C. OTM
Power Clean 70x3x9
D1. Wide Grip Strict Pull Ups 3x10
D2. Barbell Reverse Lunge 3x10(alternate legs)

+

3 Rounds
Run 400m
7 Bar Muscle Ups
15 OH Squat 135/95

FRIDAY

AM
5 sets
AirDyne 30 sec @ 90%
10 HSPU
15 AirSquats
rest 90 sec(walk back to start)

+
10 sets
40 sec row @90%
20 sec row @30%

PM
for time:
300m Row

30 T2B
30 Deadlifts 225/155
30 Dumbell Thruster 30/20
100 Double Unders

SATURDAY

Squat UB Pull
A. Clean and Jerk 60/3+1, 70x3+1x2, 80x3+1x2
B. Sn Balance + OH Squat 65%(of 1RM Snatch)x2+3x3
C. Back Squat@30x2;  2×10 at 67.5%, 67.5%xAMAP
+
For time:

10 Box Jump Overs 30/24
60 Wall-ball shots, 20/14 pound ball
30 Pull Ups
10 Box Jump Overs 30/24
40 Wall-ball shots, 20/14 pound ball
20 Pull Ups
10 Box Jump Overs 30/24
20 Wall-ball shots, 20/14 pound ball
10 Pull ups
10 Box Jump Overs 30/24

Week Oct. 3rd

Monday
STRENGTH WORK
4 sets
(90sec to 2min rest between sets
STRICT MU (3+1 reps
-complete 3 strict MU in a row and come down for 10 sec. Get back up and complete 1 additional rep.
-if can’t complete on own, have a spotter in place to assist by holding around your waist.
BALL PUSH UPS (35reps
-if you have a physio ball, do it on that. If not, a 6lbs med ball is good. Hands on the ball, feet on the ground (feet together is preferable).
-full extension at both top and bottom with each rep. If you complete 35 straight through, take a 5 sec break and start back up. Limit rest as much as possible.
STRICT TOES TO BAR (15 reps
-these are going to be pretty hard, but do the best you can. If you can’t bring feet all the way to bar, it’s ok. Bring as high as possible with straight legs.
KIPPING BAR MU (5reps
-try to do them as tight as possible. Feet and knees together. Use your whole body for the kipping action. Loose body = dead weight.
+
A. Snatch 60/2, 70/2, 80x2x4
B. Back Squat 60/4, 70x4x2, 80x3x2
C. Snatch Grip PP(3)+OH Squat(3)- Work to a Heavy Triple
+
3 sets @full go
20 Burpees
Row 400m
20 Hang Power Snatch 75/55
rest 5 min walking

Tuesday

Am

Run 400 m @ 70% 

rest 30 sec 

Run 400 m @ 80% 

rest 1 min 

Run 400 m @ 90% 

rest 2 min x 3 

PM

For time:

10 Box Jump Overs 30/24

60 Wall-ball shots, 20 pound ball 

30 Handstand push-ups
10 Box Jump Overs 30/24
40 Wall-ball shots, 20 pound ball 

20 Handstand push-ups
10 Box Jump Overs 30/24
30 Wall-ball shots, 20 pound ball 

15 Handstand push-ups
10 Box Jump Overs 30/24

Wednesday

AM

5 sets 

1 min Row 

1 min Single Unders 

1 min AirDyne 

rest 1min 

PM 

STRENGTH WORK 

L-SIT SHOOT THROUGH TO PUSH UP (10 sec L--->10 PU 5 rounds) 

-on parallettes, start in L-sit hold (best position possible). After the 10 sec, tuck knees into chest and shoot legs through to plank solid position. 

STRICT PULL UP HOLDS (5 rounds, 5 reps 5 sec top hold) 

-as high of a pull as possible. Hold that top point for a full 5 seconds before lowering down. 

HOLLOW ROCKS (4 sets of 30 reps) 

-find your hollow position with lower back flat on ground. Arms/legs tight throughout. 

SHOULDER SHIFTS (4 sets of 5 shifts each direction) 

-back up against wall. Shift weight over from shoulder to shoulder keeping elbows locked out. If you feel comfortable enough to go up on to your fingertips, do it. No shoulder touches though. 

+ 

A. Power Snatch 12x3@65

B. Clean 60/3, 70x3x2, 80x3x2 

C. Deadlift 4×10 at 60%, 60%xAMAP(-2) 

D1. Close Grip Bench 55/65/75 x 5 

D2. Kipping Pull Ups 20-30 x 3 

D. Prowler 30 yards AFAP and Heavy; rest 2 min; x 5 sets 

Friday

A. Snatch 60/3, 70x3x2, 80x3x2; E3M 

B. Power Clean 12x3@65% OTM 

E. Back Squat 55/65/75x5 

+ 

3 rds for time: 

15 cal row 

12 OH squat 165 

Saturday

PARTNER HOLDS (30 sec x 4 rounds) 

-get accustomed to doing handstands away from the wall a little more. Have a partner hold your legs, but only assist as much as is necessary. If you are finding the balance on your own, have them back off. 

KIPPING PULL UPS (20 reps x 3 rounds) 

-legs/core stay as tight as possible. If you start to get tired and need to bend legs, you can do it but only once you are exhausted. Keep the good form as long as possible. If legs are all separated from rep one, hold towel between feet. 

WALL SHOULDER TOUCHES (10reps each side x 4 rounds) 

-keep feet together and shift the weight from the shoulders. 

MAX RING DIPS (4 sets) 

-no kipping. record number each round 

+ 

C. Jerk 60/3, 70x3x2, 80x3x2; E3M 

D. Press 4×10 at 60%, 60%xAMAP 

+ 

10 min AMRAP 

7 Db Push Press 50/35

10 CTB Pull Ups

15 Kb Swings 2/1.5 Pood

rest 5 min 

50 T2B for time 

every drop off Wall is 3 rope climbs 

Week Sept. 26th

Monday
RESET; New Cycle

5 Rounds

L-SIT SHOOT THROUGH TO PUSH UP 10 sec L--->10 PU 

-on parallettes, start in L-sit hold (best position possible). After the 10 sec, tuck knees into chest and shoot legs through to plank solid position.

STRICT PULL UP HOLDS 5 reps 5 sec top hold

-as high of a pull as possible. Hold that top point for a full 5 seconds before lowering down.

HOLLOW ROCKS  30 reps

-find your hollow position with lower back flat on ground. Arms/legs tight throughout.

SHOULDER SHIFTS  5 shifts each direction

-back up against wall. Shift weight over from shoulder to shoulder keeping elbows locked out. If you feel comfortable enough to go up on to your fingertips, do it. No shoulder touches though.

A. Snatch; 60/2, 70x2x2, 80/2/2

B. C&J 60/2+1, 70x2+1x2, 80x2+1x2

C. BN snatch grip push press x 3 x 3 – off feel

D. Back Squat 60/3, 70x3x2, 80x3x2

+

30 Hang Squat Cleans 115/75

50 Ring Dips

30 Hang Squat Cleans 115/75

Tuesday
AM
4 sets
Run 3 min
rest 2 min
+
4 sets
Row 90 sec
rest 90 sec
+
4 sets
10 Burpees
25 Double Unders
rest 45 sec

PM
for time
Deadlift 275 x 5
12, 10,8, 6, 4, 2
HSPU
+
Iron Scap

Wednesday
AM
30 minutes @ 70% effort
400m run
5 Mu
50m FW  @2/1.5 pood/hand
10 T2B
50 double unders
20 ft. handstand walk

PM
A. Power Clean 12x3@60%
B. Back Squat 4×10 at 60%, 60%xAMAP
C1. Press 55/65/75 x 5
C2. Pendlay Rows 12-15 reps x 3 sets or Bench Chest Supported Kb Rows
D. Airdyne x 20sec x 5 sets; rest 2:40 

Friday 

AM 

Row 500m @90% effort 

rest walk 2:30 

x 4 

rest 5 min 

Row 500m @90% effort 

rest walk 2:30 

x 4 

PM 

A. Snatch 60/2, 70/2, 80x2x3 

B. Clean and Jerk 60/2+1, 70/2+1, 80x2+1x3 

C. Snatch High Pull 80x3x4 

D. Front Squat 60/3, 70/3, 75/3, 80x3x2 

+ 

3 sets 

3 min AMRAP 

7 Burpee Box Jump Overs 

10 GHD Sit Ups 

20 Double Unders 

rest 2 min 

Saturday 

A. Power Snatch 12x3@60% 

B. Close Grip Bench 4×10 at 60%, 60%xAMAP 

C. Good morning @2211 – 3RM

+

10-8-6-4-2 

AB cal 

Hang Power Clean 115/ 

Thrusters 115 

CTB Pull Ups 

+ 

B. 3 sets-6 wtd. back extensions + 6 GH raise; rest 2 min

C. Reverse Hypers - 3x30 (25-35% of back squat); rest 2 min

Week Sept. 19th

Sep 19, 2014 Monday
AM
6 x 90 sec /3 min rest
7 Burpee over ERG
250m Row
max wall ball shots

PM
A. Snatch Single To max, (max -10%, max-5%, max) x 3
B. Clean Pull 105%x3x4
C. Front Squat: Single to max (max -10%, max-5%, max) x 3

+

7 Rounds
5 Push Jerks 185/105
30 Double Unders

Tuesday

3 Sets NFT (take 60-90sec between stations)
1. STRICT CHEST TO BAR PU (7 reps)
     -as high as you can get. No kipping.
2. WALL WALKS (7 reps)
     -make sure to get as close to wall as possible with completion of each handstand. Also, keep core as tight as                   possible throughout
3. MALTESE RAISES (10 reps)
http://www.american-gymnast.com/shop/Learning-a-Maltese-on-Rings-W16.aspx
     -lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully      extended position.
     -with db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient (depending on the person). Don’t go above this for your first time. We have to build the tendon strength in those elbows slowly.

4. BOX HSPU (7 reps):
     -position yourself so hips to hands are stacked. If you need to bend knees to allow for proper positioning, do it. If you are able to stay fully piked, even better.
     -elbows tucked, and create solid tripod shape at bottom point. Position is more important than speed.

5. HAND RELEASE PUSH UPS (15 reps)
-full range. Take your time with each rep.
A. Power Snatch Single To max, (max -10%, max-5%, max) x 3
B. Power Clean Single To max, (max -10%, max-5%, max) x 3

+

12 min AMRAP

30 Power Clean 135/85
10 Pull Ups
30 Box Jumps 24"
10 Pull Ups
30 Kb Swings 2/1.5
10 Pull Ups

Wednesday
AM
AB 30 sec @90%
rest walk 30 sec

x 28
- rest 3 min after 14 sets
- consistent RPM’s per set

PM
A. Jerk from blocks: Single To max, (max -10%, max-5%, max) x 3
B. Clean Pull 100x2x5
C Back Squat 60/2, 70/2, 80/2, 90/2, 95/1, 80/2, 85/2, 90/1

+

Every 45sec
1. 3 Muscle Up
2. 3 OH squat 165


Friday
1) MALTESE PUSHUPS (20 reps x 3 rounds)
-critical to build this strength for the back roll. Lean as far forward as you can handle while still keeping a hollow body position. If you start to arch, you’ve gone too far.
2) TEMPO/PAUSE RING DIPS (3 reps x 3 rounds)
-10 second descent, 10 second pause, explode on ascent, 1 sec hold at top. 3 reps. Correct support position at completion of each rep.
3) ANGLED WALL HS HOLDS (30 sec x 4 rounds)
-stomach to wall. Create 45 degree angle with hands on floor and feet on wall. This is a positional exercise, so the objective is to create one curved shape from fingers to feet. No arch. No angles. As hollow as you can get.
-elbows locked out and squeeze body very tight throughout 30 sec. Don’t forget to breathe :)
4) BANDED BACK ROLL W/ PARTNERS (3 reps x 5 rounds)
-lower rings to about shoulder height (top of rings at shoulders). Wrap band across rings and hold on with hands. Band should be in tension slightly in from shoulder width.
-with a spotter on each side, lower body down to straight arm position below rings. STAY IN TIGHT TUCK POSITION THROUGHOUT ENTIRE EXERCISE. Keep eyes on knees as a visual target. Bring knees over band. In one continuous action, knees drive past vertical back down towards ground AND shoulders rise in unison. As I talk about other gymnastics movements, the key to this skill is to get the body to work as one continuos piece. Do not let knees/feet direct towards ceiling. You want to turn over in the tuck shape as fluidly as possible. Head must stay tucked throughout motion. (As a tactile tool, you can place a small towel or sock under your chin through action to keep head in place). Spotters will grab under shoulder as athlete comes through inverted hang position and give as much assistance as it takes to bring person safely to support. Place panel mat under rings when learning this skill.
5) MAX PB L-SIT HOLDS + (5 rounds)
-use tuck position if needed. Hold as long as possible. When you drop, take a 5 sec rest, and get back up and hold another 7 seconds. Record times and keep track for future.
+
A. Clean Single To max, (max -10%, max-5%, max) x 3
B. Snatch Deadlift w/ 10 sec eccentric on last rep 105x3x5
C. Front Squat 60/2, 70/2, 80/2, 85/2, 90/2, 95/2, 90/2, 95/1
+
6 sets
3 Power Clean 225/155  or 70%
3 Front Squat 225/155
Sprint 100m
rest/walk 3:30

Saturday
10 min
2k row
with time remaining Strict HSPU *
*When you come off of wall 1 legless rope climb to continue
rest 5 min

10 min AMRAP
2 DL 315
3 burpee over box jumps, 30”
4 Bar MU

rest 5 min

10 min AMRAP
30 TTB
20 Db STO 50/35
60 Double Unders
20 Db Snatch 50/35 *does not have to be alternating 

Week Sept 12th

Monday 

A. Snatch: Work to a Heavy Single for the day; then (max-10%, max-5%, max) x 3 

B. Snatch High Pull 100%x3x4 

C. Front Squat: Work to a Heavy Single for the day; then (max-10%, max-5%, max) x 3 

+ 

Every 3 minutes for as long as possible complete:

   2 rounds of: 

   10 overhead squats 95/65 

   10 chest-to-bar pull-ups 

Tuesday

Run 400m

x 6

rest 6 min

PM

A. Power Snatch OTM 70x3x12

B. Power Clean and Push Jerk OTM 70x2+2x12

C1. CGBP 65x8x5

C2. Single Leg Hip Thrust 10-15 per leg x 5; no weight

+

D. For time:

10 DL 315

25 GHD Sit Up-Double Hand

1 RC 15'

7 snatches 165

Wednesday

WALL WALKS (7 reps x 4 rounds)

-1 min rest between sets

-make sure to get as close to wall as possible with completion of each handstand. Also, keep core as tight as possible throughout.

BODY TIGHTENERS: 10 sec hold/10 sec relax for 6 rounds

-lay down on on ground (on stomach) and mimic a handstand position with hands flat up against wall. Whole body should be flat on ground through exercise. Squeeze entire body as tight as possible working on pushing arm pits down towards ground and rolling hips under into good hip tuck position.

PARTNER HS HOLDS (20 sec x 5 rounds)

-partner holds legs to help with balance and athlete works on position as best as possible.

-stay tight from fingertips all the way to toes.

MU WORK PARTNER STRICT MU (3 reps x 5 rounds)

-full range strict MU with a partner standing on box behind athlete spotting around the waist throughout entire action. Partner spots as much as needd.

-if athlete is incapable of doing strict action even with a spot, work on weakest link (either pull up or dip actions). 

+

20 min EMOM

Odd: 4 Front Squat 225 + 5 Strict pull ups

Even: Row 15/10 cal

Friday

AM

3 Sets  

ROPE CLIMB (2 reps) 

-climb as much as possible legless. Use your legs only when needed. If that means right off the bat, then use them. 

-1 min rest between first and second climb. 

STRICT DIPS (10 reps) 

-eyes stay forward, body tight. Go through full range. Hitting the absolute bottom point and locking out elbows at top are critical points. 

HOLLOW HOLDS (1 min) 

1 min might be long for some, so make this a max hold if 1 min is difficult. Record times. 

PULL UP HOLDS (20 sec) 

-complete pull up with as high of a pull as possible. 

At peak point hold position for 20 sec. 20 sec might be long for some, so make this a max hold if 20 sec is difficult. Record times. 

-whole body stays tight. Eyes stay forward. 

CRAB WALKS (50 feet) 

-hands and feet on ground. Stomach pointing towards ceiling. Keep hips pressed high towards ceiling as you walk. Walk forward not backward. 

+

10 minute warm up (legs)

+ 

30 sec. AB sprint @ max 

rest 2:30 

x4 

rest 5 minutes 

x2 

PM 

A. Clean and Jerk: Singles to max; then 85x2+1x4 

B. Clean Pulls:  100x2x5 

C. Back Squat 60/3, 70/3, 80/2, 85/2, 90/2, 95/1, 85x2x2 

D. Pendlay Row 3 x 5 

+ 

12 on the clock 

1 Hang Squat Cleans 135 

1 GHD Sit Ups 

2 Bar Muscle Ups 

2 Double Unders 

3 Wall Ball Shots 20/14 

3 Burpee over bar 

Saturday

Power Snatch: Singles to max; then (max-10, max-5, max) x 3 

+ 

5.4.3.2.1 

Clean and Jerk 185/125 

strict  Parrallets HSPU (two comp 45s or 1 hi-temp +abmat) x 2 

rest 5 minutes 

10 minute amrap 

10 alt. db power snatch; 70/55# 

10 strict ring dips 

10 T2B