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