Monday

Coach will warm you up accordinglyA. 3 Pause Clean Grip DL - 2,2,2,2,2. sm build.  (2 sec pause 1” from floor, 1” below knee, @ pockets.) Rest 60-90 sec
B. Hang Muscle Clean - 3,3,3,3. Go light this week. Sm build if comfortable.
rest 60-90 sec
+
20min AMR:
4 TnG PC @ 60-65% of “A”
400m Run
16 TTB

Thursday

Week of May 14- 22, 2018


Monday
A. Coach will warm you up accordingly
B. 10 min EMOM:
1: Seated Med Ball Toss into Wall – 14-20 reps (feet straight on, alt. side to side)
2: DB Star Side Plank hold – 20sec/side
C. Work up to  heavy complex from racks: 1front squat + 1 Thruster in 15 minutes, starting with blank bar
+
For Time:
30-20-10 of:
SA DB/KB Thruster –  (moderate) you choose wt. (15R/15L, 10/10, 5/5)
Wtd Push ups (dudes 10K) Push up with HR (gals)

Tuesday
A. Coach will warm you up accordingly
B1. Find Seated (on a box) SA DB/KB 6RM/arm – you can choose b/t DBs or KB, don’t mix and match.
B2. Pullups – AMR in 1 mins, rest 90sec x 3 sets
+
3 RFT:
30/22 Cal Bike
10 DB/KB Hang Clean and Jerks – you choose wt.
15 GHD Bk Ext.
200m Short Course Run – Down
10m HS Walk – MOD – 20m Bear Crawl
200m Short Course Run - Up

Wednesday
A. Coach will warm you up accordingly
B1. Back Squat Clusters, [1.1] all @ 95+% of last weeks heavy single X 3-4; rest 10 sec/rest 45sec
B2. Half Kneeling Paloff Press – 15 reps/side; press from chest @ 1010 tempo; HARD Band, x 3-4
B3.  Crab Crawl – 1 gym length forward, and 1 gym length backward, rest 90sec x  3-4 sets
+
3 RFT:
400m Run
12 Burpee Tall BJO – 28/24” – Land on top of box , do not have to clear box.

Thursday
A. Coach will warm you up accordingly
+
5 sets - UNBROKEN work; choose your rep range, stick with it, and complete sets unbroken.
10-15 Dual KB or DB Deadlift
6-10 HSPU (mod = Pike on a box)
500m Row
20m KB Goblet Loaded Walking Lunges
6-12 T2B
*Rest 3 min b/t sets

Friday
A. Coach will warm you up accordingly
B. Halting Clean: 5,5,5,5,; 3 sec pause in pockets, every 75 seconds, building sets
C. Power Clean Cluster [1.1.1] every 60 seconds x 8 sets
+
5 Rounds For Time:
400m Row
200m Sandbag Run

Saturday
A. Coach will warm you up accordingly
+
5 min AMR’s X 3 with 5 min rest b/t
Buy IN: 800m Run
12 Deadlifts @ 80K/55K
12 Lateral Burpees over the bar
Rest 5min
Buy IN: 400m Run
9 Deadlifts (90K/65K)
9 Lateral Burppes over the bar
rest 5 mins
Buy IN: 200m Run
6 Deadlifts (100k/75K)
6 lateral Burpees over the bar

Sunday
A. Coach will warm you up accordingly
+
20 min AMR:
30 Dubs
15 Wall Ball
30 Cal Row
15 KBS (24/16)

Monday

A. Coach will warm you up accordinglyB. 10 min EMOM:
1: Seated Med Ball Toss into Wall – 14-20 reps (feet straight on, alt. side to side)
2: DB Star Side Plank hold – 20sec/side
C. Work up to  heavy complex from racks: 1front squat + 1 Thruster in 15 minutes, starting with blank bar
+
For Time:
30-20-10 of:
SA DB/KB Thruster –  (moderate) you choose wt. (15R/15L, 10/10, 5/5)
Wtd Push ups (dudes 10K) Push up with HR (gals)

Thursday

Thursday
A. Coach will warm you up accordingly
+
B. Front Squat: 10,15,20 reps
C1.  Supinated Ring Pullup + Toe2Ring [1+1, 2+2, 3+3] X 3-4 sets
C2.  KB Deficit CrossBody RDL – 6-8 reps
C3. Atomic Push Ups: Abwheel k2e + Push up (1+1) X 6-10 reps
+
For Time:
10 PC @ 50/29
50 Air Squats
10 FS
50 Air Squats
10 Push Press
50 Air Squats
10 Barbell Curtis P’s (Hang P.clean + FS + PP)
 
 

Wednesday

Wednesday
A. Coach will warm you up accordingly
+
5 sets - UNBROKEN work; choose your rep range, stick with it, and complete sets unbroken. 
6-10 beast balls
1-4 RMU (jumping MU for MOD; shoot thrus for 2ndMOD)
400m Run
12-20 Kb Goblet Sq. - Heavy
*Rest 3 min b/t sets
 
 

Tuesday

A. Coach will warm you up accordinglyB1. SA KB Complex:
3 Push Press
3 Push Jerk
3 Bent over row
B2. Pullup/k2E/c2b [1+1+1, 2+2+2, 3+3+3]
X 3-4 sets
+
For Time:
100 Cal Row
100 BJSD – 20/16
100 Blank Bar Hang Power Snatches (get bar below knee cap)
100 Bank Bar Thrusters

March 7

A. Coach will warm you up accordinglyB1. Back Squat Clusters, [1.1.1] all @ 90% of last weeks heavy single X 3-4; rest 10 sec/rest 45sec
B2. Standing Paloff Press – 15 reps/side; press from chest @ 1010 tempo; HARD Band, x 3-4
B3.  DB Bear Crawl – 1 gym length forward, and 1 gym length backward, rest 90sec x  3-4 sets
+
3 RFT:
25/18 Cal Bike
25/18 Cal Row
10 Parking Lot Line Tags (down & Back is 2)
2 Parking Lot lengths KB FR Carry - heavy

Friday

Friday
A. Coach will warm you up accordingly
+
5 sets with Increasing Effort for each set:
GHD Bk Ext – 15-20 reps
Ski 500m
30-45 Heavy Rope Skips in parking lot upstairs
200m Short course Run down Stairs
15-25 UNBROKEN Wall ball
*Rest 3 min b/t sets – take the stairs back up to the top
 
 

Thursday

Thursday
A. Coach will warm you up accordingly
B1. SA KB Complex:
3 Snatch
3 Windmill
3 Sotts Press (lower and raise with KB in the FR position)
B2.  Strict Pullups – AMR in 60sec, does not need to be unbroken
B3. SA FR Carry – 20m/arm
+
9 min AMR:
30/22 Cal Ski
20 Alt DB Snatch
 
 

Wednesday

Wednesday
A. Coach will warm you up accordingly
B1. Back Squat, - Heavy Single,  Find it.
B2. Banded TriCep Ext. – 10-15 reps
B3.  Seal Crawl – 10m
+
Complete as many reps as possible of the following exercises in 3, 6, & 12 minute segments with 2 min rest b/t: (3 min AMR,rest 2 mins; 6 min AMR, rest 2 min, 12 min AMR)
20 Cal Row
30 Wall Ball
20 T2B
30 BJSD
20 Burpees
*you will start from the top for each segment. 
 
 

Tuesday

Tuesday
A. Coach will warm you up accordingly
+
Breathe and Move – 40-45 minutes
100 Single Rope Skips
8-12 Burpees – no jump with clap over head
8-12 Strict Toe 2 Ring – or 2-4 Strict MU
200m Run
Paralette Tuck hold or L – sit – 15-20 sec
40-60 sec HS Hold (add shoulder taps or thigh taps if you need more intensity. Pike on box if you need less)
 
 

Monday

Monday
A. Coach will warm you up accordingly
B. Front Squat + Single Leg Explosive Step up on 16-20” box; Complete 1 heavy FS, rest 20 sec and then complete 10/10 SL Explo. Step ups X 3 sets, increase load on FS if possible.
C1.  Strict Chinups – AMR in 60 sec, does not need to be unbroken
C2. DB SA CRossBody Muscle Snatch; 6-8 reps/arm
C3. Push Ups – 6-10 reps, add wt. to your back if you need more intensity, modily with rig push ups or box push ups if you need less
+
3RFT:
.5/.3 mile Bike
200m Short Course Run - down
12 Clean and Jerks (50/29)
200m Short Course Run – back up