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