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
15 GHD Sit Ups
50m D-Ball or Sandbag front Carry

 

 

Tuesday

 

3 Rounds (1:2)

7 Muscle Ups
20m Dumbell front rack walking lunge 50/35#
7 Muscle Ups
20m Dumbell front rack walking lunge 50/35#
20m Handstand Walk (We used two obstacles every 50’)

*Alternate with two partners, OR start a new round every 12 minutes.

Kettlebell Swings
4 x 25 reps w/1 minute rest between sets. 32/20

 

 

Wednesday

 

Barbell

Snatch Grip Push Press + 3 OHS
-Work up to a heavy single here for the push press

 

Conditioning

2 Rounds for time
100 Bar Facing Burpees
50 Power Cleans 70/50

*With a partner for time, only one partner working at a time!

 

 

Thursday

 

Conditioning

5 Rounds for time
21 Calorie Bike
15 HSPU
9 Hang Power Snatch 50/30

Cap time 20 minutes

4 Sets for quality
20 GHD Sit Ups
5 Strict Muscle Up or kipping

 

 

Friday

 

Warm up

2 Rounds of:
1 minute bike
15 air squats +10 good mornings +10 shoulder rolls + 5 L-Pull Ups.
– Then hip and knee mobility (spiderman stretch 1 minute, squat hold 1 minute

 

Barbell

Squat Cleans (with a partner)

1-2-3-4-5 reps 50/30 (Technique work/warm up)

*Rest 1 minute

1-2-3-4-5 reps 70/35

*Rest 1 minute

1-2-3-4-5 reps 90/40

*Rest 1 minute

15 Reps (Done as singles, one every 30 seconds) 100/50

Cap time 20 minute

 

Conditioning

5 Rounds
3 Muscle Ups
12 Shoulder to Overhead 50/30

5 Rounds
3 Muscle Ups
6 Shoulder to Overhead 70/40

Cap time 20 minute

 

 

Saturday

 

Strength

Front Squats
-Work up to a heavy double for the day!

Conditioning

4 Sets of
Kettlebell Swings (1:1) 32/20
1-2-3-4-5-6-7-8-9-10 reps
*Alternate with a partner, you do 1 and your partner does 1, then 2 and 2, 3 and 3…

Cap time 20 minute

* Rest 5 min.

Alternating Minutes x 20 minutes
Odd: 1 Minute Bike
Even: 15 Air Squats

 

 

Sunday

 

Rest Day !!!

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