WEEKLY PROGRAM
Monday
Strength
3 Sets (Alternate in a team of 3 people)
20 Deadlifts 90-60
40 m D ball carry 50-30
Cap time 15 minutes
Conditioning
10 Rounds (Start a new round every 2:00)
15 Toes to Bar
10 KB Snatches 32-20 (6 Each arm)
Accessory
Strict DB Press 3 x 7 Reps (7 reps Each arm, alternating arms)
Tuesday
Barbell
Snatch Triples
-Work up to a heavy triple for the day.
Within 15 minutes
Strength
Farmers Carry 75/45#
10 x 50 meter
*1:1 = work:Rest or alternate rounds with a partner
Cap time 10 minutes
“ Annie “
50-40-30-20-10 reps
Double unders
Sit ups
Cap time 10 minutes
Wednesday
Barbell
Clean and Jerk
3 x 3 reps (75-85%)
Conditioning
3 Rounds (1:1 each round)
15/12 Calorie Assault Bike
15 Handstand push ups
10 Muscle Ups
15 Handstand push ups
15/12 Calorie Assault Bike
*Alternate rounds with a partner
Cap time 20 minutes
Thursday
Strength
10 Rounds (Start a new round every 90 seconds!)
3 Strict Press @ 75%
8 Strict pull ups
Conditioning
50-40-30-20-10 reps of
Calories Assault Bike
100 Double Unders after each set
Alternate rounds with a partner
Cap time 25 pminutes
Friday
Conditioning
Start a new workouts every 10 minutes
Team wod ( waterfall style )
30-20-10 reps of
Row Calories
Bench Press 70-40
30-20-10
Bike Calories
Power Cleans 60-40
30-20-10
Row Calories
Push Jerk 60-40
Saturday
Gymnastic conditioning
3 Rounds (Each round for time)
10 Muscle Ups (Rings)
30 m Handstand Walk
*Rest 5 minutes after each round.
Cap time 22 minutes
Alternating Minutes x 20 minutes
Odd: 10 Strict Pull Ups
Even: 10 DB Single Arm Strict Press (5 each arm, alternating) 50/35#
Sunday
Rest Day …
