WEEKLY PROGRAM

Monday

Warm up

1 Minute spiderman stretch (Each side), 1 minute squat hold
ankle rolls, calf stretch
2 rounds of 10 single arm dumbell strict press + 10 push ups + 20 air squats.

With a partner ( waterfall )

10 Rounds for time
10 Dumbell Thrusters 50/35#
10 Sumo Deadlift High Pulls 40/26

Cap time 20 minute

Core

Tabata (8 rounds of 20 seconds on/10 seconds off)
Hollow Rocks

Tuesday

Warm up
3 minutes bike erg (Moderate)
2 rounds of 20 shoulder rolls + 10 push Ups + 5 strict pull ups, spiderman stretch (1 minute each side)
squat hold (1 minute)

Barbell warm up
2 sets of: 5 Muscle Snatch + 5 hang Power snatch + 5 Power snatch then add weight.

Barbell

Power Snatch
EMOM x 5 minutes
3 Touch and Go Power Snatch
* 65-70% of 1RM Snatch

Power Snatch
-Work up to a moderately heavy triple for the day

Conditioning

With a partner for time (waterfall)
5 rounds
15 cal. Machine
20 burpees

Cap time 15 minute

Wednesday

Warm up

20 cal machine
20 burpees
1 Minute spiderman stretch (Each side), 1 minute squat hold
ankle rolls, calf stretch

Barbell warm Up
2 rounds of 10 deadlift + 5 muscle clean + 5 hang power clean + 5 power clean + 10 front squat

Barbell

Power clean
EMOM x 5 minutes
3 Touch and Go Power Clean
*(70% of best full clean)

Then

Power Clean
-Work up to a moderately heavy triple for the day!

Conditioning

3 Rounds for time
20 CTB Pull Ups
1 Round of “D.T.”

*DT is 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead all with 155/105#.

Cap time 10 minute

Thursday

Warm up

3 minutes bike or row
20 burpee
20 shoulder rolls,
Spiderman stretch (1 minute each side)
1 minute handstand hold
2 sets of: 5 strict pull ups + 10 push ups

Conditioning

5 Rounds for time

20 Calorie machine
20 Kettlebell Swings 32/24
20 Push Press 40/25

Cap time 20 minute

Friday

Warm up

20 calorie machine
20 burpee
20 shoulder rolls
Spiderman stretch, squat hold, ankle rolls/calf stretch.
2 sets of: 10 dumbell hang snatches (light, each arm) + 10 goblet front squats + 10 good mornings.

Conditioning

3 Rounds for time
20m Handstand Walk
15 Chest to Bar Pull Ups
20m Front Rack Walking Lunge (2 x 50/35# DB’s)

Gymnastic

EMOM x 10 minutes
6 Toes to Bar
3 Bar Muscle Ups

* Same minute!

Saturday

Warm Up

3 minute machine
1 Minute spiderman stretch (Each side), 1 minute squat hold
ankle rolls, calf stretch
2 sets of: 10 good morning + 5 inch warm push ups + 10 cossack squat (each leg)

Strength

5×5 Back squat ( 75-80% of 1 rm back squat)

Conditioning

With a partner for time

600m run
60 cal. Bike
60 Power Clean 50/30
60 Burpee box jump overs 60/50
60 Power Clean
60 cal. Bike
600m Run

Cap time 25 minute

Sunday

Rest Day !!!

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