Week Feb 13th

Tuesday

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%

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)PUSH UPS

-you can rest in plank position if needed, but if you lose the hollow position, turn is over. No pike or arch. Full range.

2)STRICT MU

-no kip. Ok if you can’t make it yet. Take your 2 turns and make note of best attempt.

3)HANDSTAND WALKS (FOR DISTANCE)

4)KIPPING CHEST TO BAR PULL UP

-no butterfly. Work on mechanics of proper kip with each rep as well as a high pull.

6)TUCK PLANCHE HOLDS

-parallel bars or parallettes. Knees/feet together. Try and get to point where back is completely horizontal and start count from that point. ELBOWS LOCKED OUT

PM

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

B. 5 min AMRAP Tester

Power Clean

60% x 15 reps

65x 15 reps

70x 15 reps+

C. Front Squat 60/3, 70x3x2, 80x3x2

D1. Strict Press 60%(of Clean and jerk + 5#)x3x3

D2. Strict Pull ups AMRAP x 3 (add load if you are able to get above 10 reps)

+

7 min ARMAP

20 Thrusters 115/75

30 Ring Dips(must do a muscle up to start)

Wednesday

4 Rounds @80%

Deadlift 77.5% x 5 reps

10 Box Jump Overs 30/24

2/1 Legless Rope Climbs

Rest 6 min

4 Rounds @80%

50 Double Unders

30 Kipping Pull Ups

20 Kb Swings 2/1.15

Rest 6 min

4 Rounds @80%

5 cal AD

10 Power Snatch 135/95

15 Burpee Over Bar

Friday

AM

Clean 60/3, 70x3x2, 80x3x2

Push Press 67.5x10x3

Back Squat 60/3, 70/3, 75/2, 80/3, 85/2

Chinese One Arm Row 10,10,10

PM

Team

2 person Dude and Chick SET CLOCK for 30 min

Yoke carry for max distance in 3 minutes.

Dude will carry the yoke loaded with 370 pounds as far as he can. Then, the team will strip the weight to 230 pounds and Chick will carry it as far as she can. Each team member gets one attempt to move the yoke.

Time Cap: 3 minutes

After the 3-minute time cap is up, teams will rest for 7 min

For time: Working one at a time:

155/225 pound Clean and jerk, 30 reps

100 yard Sprint (both)

20’ Rope climb, 15 reps

100 yard Sprint (both)

Then with time remaining each member must complete 3 reps of muscle up before trying to find a 1RM Snatch

Time Cap: 20 minutes

Saturday

AMRAP in 12 minutes 

 150 Wall balls 

90 Double Unders  

30 Muscle ups

+

SWIMMING:
300 m swim OR
3x100 m

15x50
--- 5x50 BUILD
--- 5x50 Pull (work on body position in the water
--- 5x50 Kick/Swim

400 m swim
Odd 100- 15 air squat
Even 100- 15 pushup
So: 100 m swim, 15 air squats, 100 m swim, 15 pushups, 100 m swim, 15 air squats, 100m swim, 15 pushups

100 m easy swim (if you want more distance, do a 200 here)

4x50 underwater/swim
200/100 m cooldown
Total: 1800/2k m

Sunday 

AM

Run 20min

PM
A, Clean + Front Squat + Thruster + Push Press 65%(of 1RM Clean and Jerk) x1+1+1+1x5
B. Stiff Leg Deadlift 60% of 1rm Deadliftx8x3

C. HSPU 45 reps

Week Feb 6th

Tuesday
AM
5x
Row 60s @100%
rest 5 min

 PM
A. Hang Power Snatch
OTM EMOM 60% x 3 reps x2 min, 65x3x2 min, 70x3x 4 min (Stay high hang for as
long as possible)
B. Clean and Jerk
60%1+3, 70%x1+3x2, 80%x1+2x2; rest 2 min
C. Back Squat 60x3,
70x3, 80x3, 85%x2
D. Deadlift 70x5x6

+
for time:
20 CTB Pull Ups
run 400m
20 CTB Pull Ups
run 400m
20 CTB Pull Ups

Wednesday- Single Session
12 min AMRAP
300/250m row
3 S2OH (185/125)
6 Kb Swings 2 pood/1.5 pood
rest 5 min

12 min AMRAP
200m Run
2 Rope Climbs
4 HSPU
6 burpee

rest 5 min

12 min AMRAP
Assault .2 miles
6 front rack lunge
(185#) Fat Bar
4 Muscle Ups

rest 5 min

for time @85-90%:
Row 3k

Friday
AM
A. Snatch 60/2,
70/2, 80x2x4 E2M
B. Power
Clean+Thruster+Push Press EMOM 60 x 1+1+1s x2 min, 65x1+1+1x2 min, 70x1+1+1x 6
min
C. Pause Front
Squat(3 second at bottom)  60/3, 70/3,
75/3, 80x3x2
D1. One Arm Db Rows
10, 10, 10
D2. Ring Dips Strict
(Tempo 22x1) AMRAPx3

PM
Teams of 2. One
working at a time:
Row 3k
30 deadlifts  275/195 (Partner Holds while other works)
15 muscle-ups
Row 2K
20 deadlifts 315/215
(Partner Holds while other works)
10 muscle-ups
Row 1k
10 deadlifts 365/265
(Partner Holds while other works)
5 muscle ups
**1 person working
at a time

Saturday
AM
3 Sets NFT
Hand Stand Walk 100ft(50ft then turn)
Ring Ice Cream Makers x 10 reps
+
AMRAP in 18 minutes
15 Box Jumps 24"
12 Push Press 115/75
9 Toes to Bar

Rest 15 min

5 minutes @ max
effort
PS @ 95/65 x 7
double unders x 35

 Sunday
AM or whenever you have time:  Swim
Swim workout!
200 m warmup (or 2x100)
2x50 kick

2x:
4x100 swim :25-:30 rest
1 min rest
4x50 pull :20 rest
1 min rest
4x50 kick :20 rest
3 mins, repeat
(Do the 100's and 50's then repeat again)

4x50 underwater/swim
100 m cooldown
Total: 2200 m
2nd Session

• Clean(Full) 60/3,
70x3x2, 80x3x2 E2M
• Back Squat 60/4, 70x4x2, 75/4
• TNG Panda Pulls 4x5@85% of
1RM Snatch
+
for time:
Run 1 mile
50 pistols,
alternating
25 Hang snatch 155/105

+
NFT
50 banded good mornings
100 Kipping Pull Ups