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 25 minutes

Cash out (For quality, alternate movements/superset these two movement)
4 x 15 Bent over barbell rows
4 x 8 Dumbell bench heavy

Tuesday

Strength

Back Squat
6 x 6 Reps @ 70-75%

Conditioning

With a partner for time

7 rounds (waterfall)
15 Calorie Bike
15 Push Jerk 40/30
15 Back squat

Cap time 25 minutes

Accessory

5 Sets for quality
15 GHD Sit Ups
6 Strict PHSPU (10cm deficit)

Wednesday

Barbell

Snatch
7 x 2 reps @ (75+%)
Snatch Pulls
7 x 3 reps @ 90%

Cap 15 minutes

Conditioning

With a partner for time

100 Calorie Row
50 Handstand Push ups
100 Pull Ups
50 Handstand Push ups
100 Calorie Row

*Only one partner working at a time!

Cap time 20 minutes

Thursday

Barbell

Power Cleans
Every 0:30 seconds x 10 minutes @ 80-85% 1 rep

* Rest 2 minutes

EMOM x 10 minutes (In the same minute)
3 Power Cleans (Touch and go) 80/50
7 Toes to Bar

Conditioning

With a partner alternating sets
5 x 20 Calorie Row (200 total as a team)
5 x 15 KBS 32/24 (150 total as a team)
5 x 5 Bar Muscle Ups (50 total as a team)

Cap time. 25 minutes

Friday

Strength

Back Squat
8 x 4 reps @ 80%

Conditioning
Alternating Minutes x 20 minutes
Odd: 20/15 Calorie machine
Even: 15 GHD Sit Ups

Saturday

“ Murph “

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Sunday

Rest Day !!!

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

 

 

Tuesday

 

Strength

Front Squat
3 x 3 reps
*Work up to a heavy set of 3 for the day

 

Conditioning

Amanda 0.25”
9-7-5-3-1 reps of
Muscle Ups
Squat Snatch 61/43

Cap time 15 minutes

 

Gymnastic

Toes to bar
5×15 reps (1:2)

 

 

Wednesday

 

Conditioning

3 Rounds for time
20 Dumbell Power Snatch 75/45#
9 Parallete HSPU

Rest 10 minutes

10-8-6-4-2 reps of
Squat Cleans (Increasing in weight)
*Weights go
70/80/90/100/110 men
40/45/50/55/60 women

Cap 10 minutes

 

Gymnastic

3×10 ring muscle ups (1:2)

 

 

Thursday

 

Barbell

Hang Power Snatch
3 x 3 reps @70%

Conditioning

21-15-9
Deadlifts 120/70
Burpee Pull Ups

Cap time 12 minutes

Cash out
4 Sets (For quality)
20m Handstand Walk
25 Hollow Rocks
10 Strict Ring Dips

 

 

Friday

 

Barbell

Snatch
3 x 3 reps @ 75-80%

Conditioning

For time
100 Calorie Row
80 Wall Ball 9/6
60 GHD Sit Ups
40 Box Jump all the way overs 60/50
30m Double Kettlebell Overhead Walking lunge 20/12

Cap time 25 minutes

 

 

Saturday

 

Conditioning

For time:

5 Rope Climbs
600m Run
15 D ball Cleans 50/30
30 Burpees
600m Run w/ med ball 9/5
5 Rope Climbs

Cap time 20 minute

Rest 5 minutes

 

Barbell

EMOM x 10 minutes
1 Squat Clean + 2 Front Squats @ 75% of best clean

 

 

Sunday

 

Rest Day !!!

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

 

Tuesday

 

Barbell

Power Snatch
Every 30 sec. For 5 minutes
10 x 1 reps @75% of best full snatch

* Rest 3 minute

Power Cleans
EMOM x 10 minutes
3 Power Cleans (touch and go) 70%

Conditioning

10 Rounds (with a parter waterfall)
16 Calorie machine
8 Dumbell Snatch (75/45#)

Cap time 22 minute

 

Wednesday

 

Strength

Deadlifts
5 x 3 reps @ (75-80%)

Conditioning

5 Rounds (Start a new round every 6:00)
1 Legless Rope Climb
15 Handstand push ups
100 double Unders
15 Handstand push ups
1 Legless Rope Climb

 

 

Thursday

 

Conditioning

5 Rounds (1:1)
15 Burpee Box Jump Overs 60/50
25 Toes to Bar
*Alternate rounds with a partner

Cap time 30 minute

 

Accessory

Push Ups
5 x 20 reps w/1 minute rest between sets

 

 

Friday

 

Strength

Back Squats
-Build to a Heavy set of 5 for the day
-Drop down 10-15 kg off of that and hit a max set (6-10 reps).

 

Conditioning

5 Rounds (Every 3:00 start a new set)
10 Power Cleans 60/40 (Touch and go)
5 Pull Ups
5 Chest to Bar Pull Ups
5 Bar Muscle Ups

* Rest 3 minute

Power Cleans
-Work up to a heavy double for the day!

 

 

Saturday

 

Strength

Deadlifts
-Work up to about 80% for 3 strong singles

 

Conditioning

5 Rounds
5 Deadlifts 130/80
15 Toes to Bar
25m Handstand Walk

Cap time 20 minute

 

 

Sunday

Rest Day !!!

 

 

 

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 !!!

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 (10 minutes)

10 Muscle Ups (Or somewhere between 5-10 reps!)

 

 

Tuesday

 

Warm up

2 minutes row (easy)
20 shoulder rolls
2 set of
10 push ups
10 inverted rows
spiderman stretch (1 minute each side)

 

Conditioning

With a partner waterfall style

3 Rounds for time

25 Calorie Bike
20 Chest to Bar Pull Ups
15 Strict HSPU

 

Cash out (Core work)

4 Sets of

20 GHD Sit Ups
15 Good Mornings

 

Wednesday

 

Warm up

20 calorie machine
2 rounds of 10 shoulder rolls
10 push ups + 5 strict L-Pull Ups.
wrist stretch

 

Barbell warm up
2 sets

10 deadlift + 5 muscle clean + 5 hang power clean
+ 5 power clean + 5 strict Press + 5 push press + 5 push jerk

 

Barbell

With a partner

AMRAP 20

20 Clean and Jerks 50/30
20 Clean and Jerks 60/35
20 Clean and Jerks 70/40
20 Clean and Jerks 80/45
20 Clean and Jerks 90/50

 

Accessory

4 Sets (For quality)

15 Strict Ring Dips
15 GHD Sit Ups
15 Double Dumbell Bent Over Rows (50/35#)

 

 

Thursday

 

Power Snatch

6 x 2 reps (Working from 70%-75% of best full snatch)
6 x 1 reps (Above 75% of best full snatch)

 

Conditioning

5 Rounds for time

6 Hang Power Snatch 60/40
12 Toes to Bar

Cap Time 10 minute

* Rest 5 minute

3 Rounds

20 Dumbell Thrusters 35/20
20 Burpees

cap time 10 minute

 

 

Friday

 

Warm up

50 cal machine

spiderman stretch (1 minute each side)
squat hold 1 minute
20 good mornings pvc pipe
ankle mobility + 20 calf raises

 

Strength

Thrusters

6 x 2 reps

*Increase the weight slightly every 2 sets.

 

Conditioning

For time

21 Calorie Bike
7 Muscle Ups
15 Calorie Bike
7 Muscle Ups
9 Calorie Bike
7 Muscle Ups

*Rest 1:2 with a partner or two, and REPEAT.

 

Accessory

10-20 GHD Sit Ups
10 Strict Ring Dips (TEMPO on the way down 2-3 seconds)

 

 

Saturday

 

Strength

Tempo Front Squats

4 x 5 reps %60-65

*Work for 3-4 seconds on the way down each rep

 

Conditionig

With a partner For Time

4 Rounds

600 m Run (each)
30 D-Ball Cleans 50/30

 

 

Sunday

 

Rest Day !!!

 

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 !!!

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
60 Strict Handstand Push Ups
30 Power Cleans 90/55
60 Strict Hanstand Push Ups

Cap time 18 minute

Accessory

5 Rounds
4 Deadlifts 80/50
(10 Second Pause w/barbell Just below knee)
10 PVC Good Mornings (Slow and controlled)

Tuesday

Warm up
3 minutes bike (Moderate),
20 leg swings,
ankle mobility/calf stretches,
1 minute spiderman stretch each side,
2 rounds of 20 shoulder rolls + 14 push ups + 7 strict L-pull ups.

Conditioning

With a Partner dor time
5 rounds
100 Double Unders
12 Muscle Ups
10 D-Ball Cleans (50/30)
50 m DBall Carry (bear hug)
*Rest 1 minute between rounds.

Cap time 20 minute

Wednesday

Warm up

2 rounds of

2 minute bike moderate
15 shoulder rolls
10 strict pull ups

Conditioning

With a partner ( waterfall style)

27-21-15-9
Bike calories
Pull ups

Rest 3 minute

27-21-15-9
Parallette push ups
40m Farmers Carry 75/45# dumbell

Cap time 20 minute

Thursday

Warm up

3 minutes bike
20 shoulder rolls
spiderman stretch (1 minute each side)
ankle mobility and calf stretch.
1 x 15 power snatch
2 Rounds of: 15 Calorie Row + 15 push press + 25 double unders.
Then,
1 round of 4 Muscle Ups + 6 Power Snatch (singles @ workout weight) + 3 Muscle Ups. 10-15 box jump overs .

Rest and get started…

Conditioning

AMRAP 8
6 Muscle Ups
10 Power Snatch 60/40

*Rest 2 minutes…

AMRAP 10
15 Calorie Row
12 Push Press 60/40
9 Box Jump Overs 60/50

* Rest 5 minutes

Barbell

Power Snatch
2,2,2,2,2
*Work up to a heavy double for the day!

Friday

Strict Press
5 x 3 reps (Work up in weight each set to something heavy for the day)
*7 Strict L-Pull Ups after each set, work on full range of motion here!

5 Rounds for time
10 Double Dumbell Snatches 45/30#
15 Strict Handstand Push Ups
30 Air Squats

Cap time 20 minute

Saturday

Strength

Hang Squat Clean
-Work up to a heavy triple for the day!

Front squat
-Work up to a heavy single for the day!

Cap 20 minute

Conditioning

With a partner (waterfall style)

10 Rounds
20 Calorie Machine
3 Power Cleans 90/60

Sunday

Rest Day !!!

 

 

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

With a partner for time (only one partner works at at time)

5 Rounds
10 DB Snatch 65/45#
20 Burpees

4 Rounds
20 Box Jumps 60/50
40 Pull Ups

3 Rounds
30 Calorie Bike
60 Wall Ball 9/6

Wednesday

Strength

With a partner…
2 Rounds for time

100 Shoulder to Overhead 50/30 (alt 10’s)
50 Strict Pull Ups (alt 5’s)

Conditioning

10 Rounds (1:1 Work:Rest)
3 Power Cleans 80/50 (Singles)
10 Burpees
*Either alternate rounds with a partner or do 1:1 work:rest!

Thursday

Strength

Power Snatch
5 x 3 reps (Building up in weight each set)

Conditioning

Alternating Minutes x 20 minutes
Odd: 15/12 Calorie Row
Even: (same minute)
5-8 Dumbell Squat Cleans 50/35#
5-8 Toes to Bar

Friday

Box Closed

Saturday

Box Closed

Sunday

Box Closed !!!

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

10 Rounds (1:1 alternating with a partner)

5 Muscle Ups
10 Burpees

cap time 20 minutes

 

 

 

Tuesday

 

Barbell

Power Cleans (completed 10 good reps)

10 x 1 rep @ 80-85%

 

Conditioning

50-40-30-20-10

Kettlebell Swings 32/24
Toes to Bar

*Grip training!

Cap time 25 minutes

 

Wednesday

 

Warm up

-5 minutes machine (30 sec hard 30 sec easy)
-Shoulder mobility
-20 shoulder rolls
-spiderman stretch 1 minute each leg,
-squat hold for 1 minute
-2 x 10 air squats w/pause in bottom.

 

Conditioning

3 Rounds x 3 SETS (9 total rounds)

12 Push Press 40/25
12 Bar Facing Burpees

*Alternate with a partner or go 1:1

Cap time 30 minutes

Thursday

 

Warm up

5 minutes easy on the bike
20 calories on the rower, 20 shoulder rolls
shoulder mobility
10 cal sprint on bike
10 cal sprint on rower
10 burpees

 

Conditioning

With a partner for time

4 mile Bike
2000m Row
100 Bar Facing Burpees

 

 

Friday

 

Strength

Deadlifts

5 x 5 reps (10-20# heavier than last weeks)

 

Conditioning

AMRAP (until the clock catches you)

2 Burpee Box Jump Over 60/50 (Facing)
2 Pull Ups
2 Burpee Box Jump Over (Facing)
2 Chest to Bar Pull Ups
2 Burpee Box Jump Over (Facing)
2 Bar Muscle Ups

Increase the reps by 2 for every time you finish a round, add 3 mins to the clock.

 

Accessory

4 Sets (For quality)

25 Hollow Rocks
30 Second Hip Back Extension Hold

 

 

Saturday

 

Barbell

Power Cleans

10 x 3 reps

 

 

Conditioning

AMRAP 15 minutes

60 KBS 24/16
50 Calorie Assault Bike
40 Toes to Bar
30 Hang Power Cleans 60/40
20 Strict HSPU

 

 

Sunday

Rest Day !!!

 

WEEKLY PROGRAM

 

Monday

 

Strength

Power Cleans

8 x 2 reps @ 75%

Then

Strict Pull Ups

3 x 10 Reps

 

Conditioning

5 Rounds (Start a new round every 3:00)

15/12 Calorie Row (Hard)
12 Toes to Bar
9 Push Jerk 60/40

 

Accessory

Super set

Strict Press
6 x 5 reps 60/40
Inverted Rows
6 x 8 reps

 

 

Tuesday

 

Strength

Deadlifts
5 x 5 reps 60-65%

 

Conditioning

With a partner for time

100 Calorie Bike
100 Deadlifts 80/50
100 Burpees

*One partner works at a time!

Cap time 15 minute

 

Accessory

4 Sets for quality
25 Hollow Rocks
25 Second Hold in top of Hip/Back extension position

 

 

Wednesday

 

Warm up

5 minutes bike  (End of every minute do 10 seconds hard sprint)
20 shoulder rolls
2 rounds of 5 strict pull ups and 10 push ups
2 x 5 burpee over bar sprints,
2 sets of 5 Muscle Snatch + 5 power snatch.(w/barbell)

 

Barbell

Power Snatch  8×2 Reps 75-80%

Conditioning

EMOM x 10 minutes (same minute)
3 Power Snatch 60/40 (Singles)
6 Bar Facing Burpees

 

 

Thursday (Recovery day)

 

Conditioning

Alternating Minutes x 20 minutes

Odd Minute: Bike 20/15 Calories
Even Minute: 15 Air Squats

After this spend 15 minutes on lower body mobility

Spiderman stretch
Couch stretch
Sumo squat
Standing straddle

 

 

Friday

 

Conditioning

15-12-9 reps of
Power Cleans 60/40
25m Handstand Walk

*Rest 5 minutes

12-9-6 reps of
Power Cleans 70/50
25m Handstand Walk

*Rest 5 minutes

9-6-3 reps of
Power Cleans 90/60
25m Handstand walk

*Rest 5 minutes

 

Deadlifts

7 x 4 reps  (Same weight as earlier in the week)

 

 

Saturday

 

Strength

EMOM x 10 minutes

3 Rep Back Squat % 50-55

 

Conditioning

In a team of 3…

Row 6000m (alternating 1 minute intervals between the 3 of you) (tempo 1:40-1:50)

During your “Rest” complete:

15 Burpees
50 Double Unders

Cap time 24 minutes

 

Accessory

4 Sets for quality

25 Hollow Rocks
0:45 second Hip/Back Extension hold at the top

 

 

Sunday

 

Rest Day!!!

WEEKLY PROGRAM

 

Monday

Barbell

Power Snatches
3,3,3,3,3
*Work up to a heavy triple for the day

Cap time 12 minute

 

Conditioning

With a partner for time

2 Rounds
120 Calories bike
90 Push Ups
30 Bar Muscle Ups

Cap time 25 minutes

 

 

Tuesday

 

Barbell

Power Cleans
3,3,3,3,3
*Work up to a heavy triple for the day

 

Conditioning

With a partner

10 Rounds for time (waterfall)

20/15 Calorie Machine
10 Push Jerk 60/40

Cap time 25 minutes

 

4 Sets (Accessory)
6 Single Arm Dumbell Strict Press (each arm)
12 DB Rows (Each arm)

 

 

Wednesday

 

Strength

Bench Press
3,3,3,3,3
*Work up to a heavy triple for the day

Conditioning

5 Rounds for time
21 Calorie Bike
7 Power Cleans 70/40
14 Strict HSPU (Scale to kipping)

 

 

Thursday

 

Strength

Back Squats

2 x 15 reps (Warm up)
2 x 10 (Warm up, heavier)
1 x 8 (Working sets Start)(Weight Increasing)
1 x 8
3 x 5

 

Conditioning

For time
10 rounds
10 Burpee box jump 60/50
5 Muscle Ups

Cap time 20 minute

 

 

Friday

 

Warm up

Alternating Minutes x 12 minutes
Odd: 15 Cal. Bike
Even: 15 Air Squats (Slow and easy, “recovery”)

19.5! Finish Strong!

 

 

Saturday

 

Strength

5 Sets
5 Strict Press @ 70-75% (from the floor)
15 Toes to Bar

 

Conditioning

5 Rounds
Partner 1:
30/20 Calorie Bike
Partner 2:
15 Burpee + 15 Wall Ball
Partner 3:
Rests

 

 

Sunday

Rest Day

 

 

WEEKLY PROGRAM

 

Monday

 

 

Strength / Barbell

Squat Cleans
5 Reps @ 60% ( of best clean)
4 Reps @ 65%
3 Reps @ 70-75%
10 Reps @ 80% (Done as singles!)

 

Conditioning

4 Rounds for time
25 Dumbell Snatch 50/35# (Alternating Arms)
15 Handstand push ups

Cap time 15 minutes

Cash out
4 x 12 Double Dumbell Bent Over Rows

 

 

Tuesday

 

Strength Work (Snatches)

Every 0:20 seconds x 10 minutes
1 Power Snatch (Heavy) %80 od best snatch

Conditioning

10 Rounds For time

3 Power Snatch 70/40
10 Hand Release Push Ups

Cap time 15 minutes

Cash out. (super sets)

4 x 15 Single Leg Lunges
4 x 45 Second Glute Bridge Hold
4 x 20 GHD Sit Ups

 

 

Wednesday

 

Barbell

Power Cleans (1:3=work:rest or in a team of 3 people alternating rounds)
5 Reps 60/35
5 Reps 70/40
5 Reps 80/45
5 Reps 90/50
10 Reps 100/55

Cap time 12 minute

 

Conditioning

5 Rounds for time
15 Calorie Assault Bike
10 Double Dumbell Snatches 50/35#
15 Toes to Bar

Cap time 20 minutes

 

 

Thursday

 

Conditioning

Alternating Minutes x 20 minutes (Easy move around EMOM, alternate movements each min)

15/12 Row Calories
50 Double Unders
10 Burpees
5 Power Snatch 60/40 (Singles)

 

 

Friday

 

Open Workout 19.3

*Rest 10 minutes

Alternating Minutes x 14 minutes
Odd: 15/12 Calorie Bike
Even: 5 Ring Muscle Ups

 

 

Saturday

 

With a partner alternating movements

For Time

3 Rounds
10 Power Cleans 70/40
15 Strict HSPU

Right into…
100 cal. Bike

3 Rounds
10 D ball cleans 50/30
15 Chest to Bar Pull Ups

Right into
100 cal. Bike

Cap time 40 minutes

 

 

Sunday

 

Rest Day!!!

 

 

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