WEEKLY PROGRAM Monday Barbell Power Cleans 3 x 5 reps @ (80-85%) *Rest 2-3 minutes between sets! Conditioning 5 Rounds 7 Push Jerk 70/40 21 Calorie Machine *Every 3:00 start a new set. Tuesday Strength Back Squats 5 x 3 reps @ 85% Conditioning Alternating Minutes x 15 minutes 15 Calorie Row 3 Rope Climbs…

WEEKLY PROGRAM Monday Gymnastic EMOM x 10 minutes 5 Muscle Ups *Work on technique! Conditioning With a partner for time 100 Calorie Bike 50 Clean and Jerk 50/30 75 Toes to Bar 100 Burpees 75 Toes to Bar 50 Clean and Jerk 50/30 100 Calorie Bike *Only one partner works at a time! Cap time…

WEEKLY PROGRAM   Monday   Barbell Power Clean and Jerk -Up to a heavy single for the day! EMOM x 10 minutes 3-6 Power Clean and Jerk 70/40 *Work on your touch and go technique here!   Conditioning 5 Rounds 20 cal. Machine 25 Air squats 5 Strict Parallete HSPU Cap time 20 minute  …

WEEKLY PROGRAM   Monday   Strength Thruster Drop Sets 3 Rounds (Every 6:00 start new round) 2 x 80/60 4 x 70/50 6 x 60/40 8 x 50/30   Conditioning 5 Rounds for time 25 Calorie Machine 16 Pull Ups 9 Strict HSPU Cap. 20 minute   5 Rounds Every 90 seconds 4-6 Muscle Ups…

WEEKLY PROGRAM   Monday   Strength Front Squats 5 x 5 reps (You can build up in weight each set or two if you want) Conditioning 7 Rounds 20 Push Ups 15 Wall Ball 9/7 10 Chest to Bar Pull Ups 50 Double Unders *Rest exactly 1 minute after each round. Cap time 5 Rounds…

WEEKLY PROGRAM   Monday   Warm up 3 Rounds of: 15 Calorie Bike 15 Air Squats 15 Shoulder Rolls 10 Dumbell Hang Snatches (each arm) spiderman stretch (1 minute each side)   Conditioning AMRAP 12 40 Double Unders 2 Deadlift 50/30 2 Front Squat 2 shoulder to overhead   Gymnastics Every 2:00 x 5 Rounds…

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…

WEEKLY PROGRAM   Monday Warm up 2 rounds of 20 shoulder rolls 10 double dumbell Romanian deadlift 5 dumbell strict press (each arm). Then 2 minutes of spiderman stretch + 2 min wrist stretch Conditioning In a team of 3 for time 30 Power Cleans 70/45 60 Strict Handstand Push Ups 30 Power Cleans 80/50…

WEEKLY PROGRAM Monday Conditioning With a partner for time 21-15-9 reps of: Deadlift 100/60 (While partner holds handstand) Thrusters 40/30 (While partner holds hang on pull up bar) Gymnastic work 15-12-9 Muscle Ups *Rest 2 minutes after each set is completed! Tuesday Strength Push Press 10,10,10,3,3,max reps *Increase the weight a little each set Conditioning…

WEEKLY PROGRAM   Monday Warm up – 5 minutes bike (30 seconds easy, 30 up tempo x 5) spiderman stretch squat hold 1-2 minutes ankle mobility (stair stretch) 2 rounds of 20 shoulder rolls and 6-10 inverted rows   Strength EMOM x 10 minutes (Same minute!) 3 Thrusters 60/40 5 Strict Pull Ups   Conditioning…

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