August 13-20, 2018

Week 5:

 

Day 1: (In order)

 

3x

3/3 TGU (Turkish Get Ups)

6/6 Curtsy Lunge w/ Weight

9 Cal Row

12 Hollow Snaps

15 Shoulder2 Front & Side

 

 

Weightlifting

A. Weightlifting warm up

 

B. 5x

3 Position Snatch (high hang, above the knee, below the knee)  (moderate)

 

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

1 box jump

2 squats @ 85%

3 DB press+2 DB PP+2 DB PJ (TWO DBs!)

1:30 rest

 

Gymnastics

3 sets

4-10 strict HSPUs

:30 Double KB FR Bottom of squat hold

:60 rest

 

(Note: do the strict HSPUs banded if necessary)

 

Conditioning

4 Rounds

12 HSPU

15 cal ROW

18 Barbell (BB) Front Rack Lunge Steps (moderate)

:60 Rest

 

4:00 AB cool down

5:00 Stretch

 

 

Day 2:

 

3x

12 Banded Good mornings

12 DB Curl & Press

12 Frog Jumps

12 Medball Pike Touch

 

 

Jerk

A. 3x3 jerk recoveries @ 70% (build to heavier than work sets.  Approximately 85%)

 

B.  EMOM 10

Minutes 0-3, 2 Split Jerks @ 50-60% (4 sets)

Minutes 4-10 1 Split Jerk, build up from 70% (6 sets)

 

Conditioning

400m run @ 70%

2:00 rest

600m run @ 75%

3:00

400m run @ 80%

 

Gymnastics

15:00 Strict MUs work

Strict MUs

False grip hang

Ring support hold

Ring Bottom of dip hold

False grip ring rows

Banded Muscle up transitions

 

Deadlifts

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

2 deadlifts @ 85%

4 straight leg sit ups w/ weight OR 4 Strict TTB

1:30 rest

 

4:00 row cool down

5:00 stretch

 

 

Day 3:

 

3x

5 scap pull ups+5 kipping swings

10 arch to hollow drill w/ roller

15 GHD sit ups

:10 parallette L sits

5 prone pass throughs

 

Gymnastics work- Bar MUs and pistol work

5 sets

A1- Bar MU variations

Banded bar MU

Box bar MU

Bar MU negative

 

A2- Pistol variations

Single leg box squats

Pistol roll up

Close stance squats

High box step ups and negatives

Sets of alt pistols

 

Weightlifting

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans

3 tall cleans (full drop)

 

B. 6x2 cleans @ 75-85%

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

2 @ 85%

3/3 BB bent over rows (heavy)

 

Conditioning

20:00 EMOM

:30 DUs

:20 CTB/Pull-ups

:30 BB Front Rack Step ups (Moderate weight, moderate/low box height)

:20 Kipping Ring Dips/P-bar Dips

 

5:00 AB cool down

Stretch

 

Day 4:

 

3 rounds

6 Single arm KB sequences (Alternate sides each time)

  • KB Sequence: Snatch, CJ, Windmill, Goblet squat

20 Extended V-Crunches

10 each way Calf Raises (toes turned in, out, forward)

500m row

:30 Low Ring Plank

10 GH Raises

10 Back Ext with weight

10 Hip Flexion with weight

600m run

(Flow)

 

Day 5:

 

3x

10 horizontal ring rows

10 open up push ups :03 pause in plank & :03 pause in star side plank

:20 support hold

:10 bottom of the dip hold

10 pike up+straddle ups

10 seated pike up+straddle ups

:20 Handstand Hold/20-30 Chicken Pecks

 

 

Weightlifting

A. WL warm up

 

B. 3x5 hang power snatches @ 75-85%

1:30 rest

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

3 strict press+2 pp+2 pj @ 80%

1:30 rest

 

Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

 

2 @ 80%

1 @ 85%

Then

3 sets

5 front squats @ 75-80%

5/5 elevated lunges w/ weight (mod)

1:30 rest

 

Conditioning

5 Rounds

9 Thrusters (Moderate)

3 Rope Climbs

12 Cal Row

:60 Rest

6:00 AB cool down

Stretch

 

Day 6:

 

3 rounds

15/15 knee ups- r&l

30 alt pike touches

15/15 elevated floor bridges- r&l

30 DUs

15 push ups

 

Gymnastics- CTB or pill ups/ kipping dips

A1. CTB or pull ups

Butterfly CTB or pull-ups

Kipping CTB or Pull-ups

Banded Pull-ups

 

A2. Kipping ring dips

Banded ring dips

Banded p-bar Dips

 

Conditioning

6 sets

:30/ sprint :30/ jog

1:00 rest

 

DB Bench press

3 sets

10 incline DB bench press (heavy for 10)

10 DB bent over rows

1:30 rest

 

 

August 6-12, 2018

Week 4:

 

Day 1: (In order)

 

2x

15 cal row

10 body tighteners to arch up

15 shoulders front & side

10 sotts press or BTN press

15 banded good mornings

10 straight leg sit ups w/ weight

 

Weightlifting

A. Weightlifting warm up

 

B. 6x2 snatch snatch @ 75-85% (build in the range)

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets 

1 box jump

3 squats @ 80%

3 SA DB press+2 DB PP+2 DB PJ- r&l (heavier than last)

1:30 rest

 

Conditioning 

For time:

400m run 

12 MUs, CTB, pull ups or ring rows

400m run 

9 MUs, CTB, pull ups or ring rows 

400m run

6 MUs, CTB, pull ups or ring rows 

 

Gymnastics 

3 sets

4-7 strict HSPUs+7 kipping HSPUs

20' stiff legged walk w/ weight (add weight if possible)

:60 rest

(Note: can do the strict HSPUs banded if necessary)

 

4:00 AB cool down

5:00 Stretch

 

 

Day 2:

 

3x

12/12 SL DLs (light)

14 seated BB presses (empty bar/ floor)

16 alt pike touches 

18 alt lunge steps 

20 DUs 

 

Jerk

A. 3x3 jerk recoveries @ 70% (build to heavier than work sets.  Approximately 85%)

 

B.6x2 split jerk @ 70-80%

 

Conditioning

8x200m run @ 80% w/ 1:00 rest

 

Deadlifts 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets 

3 deadlifts @ 80%

3 straight leg sit ups w/ weight 

1:30 rest

 

4:00 row cool down 

5:00 stretch 

 

 

Day 3:

 

3x

5 scap pull ups+5 kipping swings 

10 arch to hollow drill w/ roller

15 GHD sit ups

:10 parallette L sits 

5 prone pass throughs 

 

Gymnastics work- Bar MUs and pistol work

5 sets 

A1- Bar MU variations

Banded bar MU

Box bar MU

Bar MU negative 

 

A2- Pistol variations

Single leg box squats 

Pistol roll up 

Close stance squats

High box step ups and negatives

Sets of alt pistols 

 

Weightlifting 

 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 6x2 cleans @ 75-85%

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

3 @ 80%

3/3 BB bent over rows (heavy)

1:30 rest

 

Conditioning 

10:00 alt EMOM 

CTB, pull ups or banded pull ups (:20/:40)

DB snatches (mod) (:30/:30)

 

2:00 rest then

 

12:00 EMOM (:30/:30)

DUs (min 1)

Burpees (min 2)

Squats (min 3)

 

5:00 AB cool down

Stretch 

 

Day 4:

 

3 rounds

3/3 TGU

5/5 KB snatches or clean & jerks

7/7 SL RDLs

9 squats w/ weight 

11 KB swings 

500m row 

7 strict TTB or 7 hanging controlled knee raises 

30 chicken pecks or 15 walking push ups 

30 lunge steps 

20 pike touches 

400m run 

(Flow)

 

Day 5:

 

3x

10 horizontal ring rows 

10 open up push ups :03 pause in plank & :03 pause in star side plank

:20 support hold

:10 bottom of the dip hold

10 pike up+straddle ups

10 seated pike up+straddle ups

 

Note: If you can do handstand chicken pecks reliably add 20-30 to each of the above rounds) 

 

Weightlifting 

A. WL warm up 

 

B. 3x5 hang power snatches @ 75-85%

1:30 rest

 

3 rounds 

2 rope climbs 

6 power cleans (mod)

1:00 rest

 

3 rounds 

2 rope climbs 

6 power cleans (heavier)

1:00 rest

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets 

3 strict press+2 pp+2 pj @ 80% 

1:30 rest 

 

Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets 

5 front squats @ 75-80% 

5/5 elevated lunges w/ weight (mod)

1:30 rest

 

6:00 AB cool down 

Stretch 

 

 

Day 6:

 

3 rounds

15/15 knee ups- r&l

30 alt pike touches 

15/15 elevated floor bridges- r&l

30 DUs

15 push ups 

 

Gymnastics- CTB or pill ups/ kipping dips

A1. CTB or pull ups

Butterfly CTB or pull-ups

Kipping CTB or Pull-ups

Banded Pull-ups

 

A2. Kipping ring dips 

Banded ring dips

Banded p-bar Dips 

 

Conditioning 

6 sets

:30/ sprint :30/ jog

1:00 rest

 

DB Bench press 

3 sets 

10 incline DB bench press (heavy for 10)

10 DB bent over rows

1:30 rest 

July 30-August 5

Week 3:

 

Day 1: (In order)

 

2x

15 cal row

10 body tighteners to arch up

15 shoulders front & side

10 sotts press or BTN press

15 banded good mornings

10 straight leg sit ups w/ weight

 

Weightlifting

A. Weightlifting warm up

 

B. 2x2 Tall snatch (empty bar)

 

C. 3x2 high hang snatch w/ :02 pause in the bottom @ 50-60%

 

D. 3x2 snatch deadlift+snatch @ 70-75%

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets 

1 box jump

4 squats @ 75%

4/4 SA DB press+2 DB PP+2 DB PJ (heavier than last)

1:30 rest

 

Conditioning 

5 rounds 

4-7 MUs or CTB/ Pull-ups/Ring rows

25-50' HSW (Handstand Walk), modify to HSH (handstand hold) or weighted overhead carry

20 air squats

1:00 

 

Note: If handstand walk is not an option reliably- options: OH carry 50', single arm OH carry 25' each arm.

 

Gymnastics 

3 sets

4-7 strict HSPUs+7 kipping HSPUs 

20' stiff legged walk w/ weight (add weight if possible)

:60 rest

(Note: can do the strict HSPUs banded if necessary)

 

4:00 AB cool down

5:00 Stretch

 

 

Day 2:

 

3x

12/12 SL DLs (light)

14 seated BB presses (empty bar/ floor)

16 alt pike touches 

18 alt lunge steps 

20 DUs 

 

Jerk

A. 3x3 jerk recoveries @ 60% (build to heavier than work sets.  Approximately 85%)

 

B.3x2 split jerk w/ :02 pause in the dip @ 65-70%

 

C. 3x2 split jerk @ 70-75%

 

Conditioning

300m run @ 70%

1:30 rest

500m run @ 75%

3:00 rest

300m run @ 80%

 

Deadlifts 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets 

4 deadlifts @ 75%

4 straight leg sit ups w/ weight 

1:30 rest

 

4:00 row cool down 

5:00 stretch 

 

 

Day 3:

 

3x

5 scap pull ups+5 kipping swings 

10 arch to hollow drill w/ roller

15 GHD sit ups

:10 parallette L sits 

5 prone pass throughs 

 

Gymnastics work- Bar MUs and pistol work

5 sets 

A1- Bar MU variations:

Banded bar MU

Box bar MU

Bar MU negative 

 

A2- Pistol variations:

Single leg box squats 

Pistol roll up 

Close stance squats

High box step ups and negatives

Sets of alt pistols 

 

Weightlifting 

 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 3x2 high hang cleans w/ :02 pause at the bottom @ 50-60%

 

C. 3x2 cleans @ 70-75%

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

4 @ 75%

4/4 BB bent over rows (mod)

 

Conditioning 

10:00 alt EMOM 

CTB, pull ups or banded pull ups (:20/:40) (Min 1)

DUs (:30/:30) (Min 2)

 

2:00 rest then

 

10:00 alt EMOM (:30/:30)

Power cleans (mod) (min 1)

Burpees (min 2)

 

5:00 AB cool down

Stretch 

 

Day 4:

 

3 rounds

3/3 TGU

5/5 KB snatches 

7/7 SL RDLs

9 squats w/ weight 

11 KB swings 

500m row 

7 strict TTB or 7 hanging controlled knee raises 

30 chicken pecks or 15 walking push ups 

30 lunge steps 

20 pike touches 

400m run 

(Flow)

 

Day 5:

 

3x

10 horizontal ring rows 

10 open up push ups :03 pause in plank & :03 pause in star side plank

:20 support hold

:10 bottom of the dip hold

10 pike up+straddle ups

10 seated pike up+straddle ups

 

Note: If you can do handstand chicken pecks reliably add 20-30 to each of the above rounds) 

 

Weightlifting 

A. WL warm up 

 

B. 3x10 hang power snatches @ 60-70%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 3x10 hang power cleans @ 60-70%

1:30 rest 

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets 

4 strict press+2 pp+2 pj @ 75%

1:30 rest 

 

Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets 

3 front squats w/ :03 pause @ 75-80% (bounce out)

5/5 elevated lunges w/ weight (mod)

1:30 rest

 

5 rounds 

3 rope climbs

9 thrusters (mod)

15 cal AB

1:00 rest

 

 

Day 6:

 

3 rounds

15/15 knee ups- r&l

30 alt pike touches 

15/15 elevated floor bridges- r&l

30 DUs

15 push ups 

 

Gymnastics Skill Work- CTB or pull ups/ kipping dips

A1. CTB or pull ups

Butterfly CTB or pull-ups

Kipping CTB or Pull-ups

Banded Pull-ups

 

A2. Kipping ring dips 

Banded ring dips

Banded p-bar Dips 

 

Conditioning 

Sprints 

:10/:20 (w/r) for 4:00 

1:30 rest

:20/:10 (w/r) for 4:00 

1:30 rest

:10/:20 (w/r) for 4:00

 

6 sets 

4 DB bench press (heavy)

4 DB bench press (lighter)

8 DB bent over rows (heavy)

1:30 rest 

July 23-29, 2018

Day 1: (In order)

 

2x

15 cal row

10 body tighteners to arch up

15 shoulders front & side

10 sotts press or BTN press

15 banded good mornings

10 straight leg sit ups w/ weight

 

Weightlifting

A. Weightlifting warm up

 

B. 3x2 snatches w/ pause at the knee @ 65-70%

 

C. 3x2 snatches @ 65-70%

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets 

1 box jump

5 squats @ 70%

5/5 SA DB press+3 DB PP+2 DB PJ (heavier than last)

1:30 rest

 

Conditioning 

5 rounds 

10 DB squats (mod)

3-6 MUs 

1:00 

 

Gymnastics 

3 sets

3-5 strict HSPUs+7 kipping HSPUs

20' stiff legged walk w/ weight

:60 rest

(Note: can do the strict HSPUs banded if necessary)

 

4:00 AB cool down

5:00 Stretch

 

 

Day 2:

 

3x

12/12 SL DLs (light)

14 seated BB presses (empty bar/ floor)

16 alt pike touches 

18 alt lunge steps 

20 DUs 

 

Jerk

3x2 split jerk w/ :02 pause in the dip @ 60-65%

 

3x2 split jerk @ 60-65%

 

Conditioning

6x200m runs @ 80%

1:00 rest

 

Deadlifts 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets 

5 deadlifts @ 70%

5 straight leg sit ups w/ weight 

1:30 rest

 

4:00 row cool down 

5:00 stretch 

 

 

Day 3:

 

3x

5 scap pull ups+5 kipping swings 

10 arch to hollow drill w/ roller

15 GHD sit ups

:10 parallette L sits 

5 prone pass throughs 

 

Gymnastics work- Bar MUs and pistol work

5 sets 

A1- Bar MU variations

Banded bar MU

Box bar MU

Bar MU negative 

 

A2- Pistol variations

Single leg box squats 

Pistol roll up 

Close stance squats

High box step ups and negatives

Sets of alt pistols 

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 3x2 cleans w/ pause at the knee @ 65-70%

 

C. 3x2 cleans @ 65-70%

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets

5 @ 70%

5/5 BB bent over rows (mod)

 

Conditioning 

10:00 alt EMOM 

CTB, pull ups or banded pull ups (:20/:40)

Burpees (:40/:20)

 

2:00 rest then

 

10:00 alt EMOM (:30/:30)

DUs (min 1)

Squats (min 2)

 

 

Day 4:

 

3 rounds

500m row or ski erg @ 70%

15 back extensions (GHD)

15 hip flexions w/ weight  (GHD)

15 GH raises (scale if necessary)

15 shoulders 45 degrees

15 seated band rows (controlled)

25 cal AB or 400m run @ 70%

25/25 leg extensions (mod)

25/25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

 

(Flow)

 

 

Day 5:

 

3x

10 horizontal ring rows 

10 open up push ups :03 pause in plank & :03 pause in side plank

:20 support hold

:10 bottom of the dip hold

10 straddle+pike ups 

 

Weightlifting 

A. WL warm up 

 

B. 3x7 hang power snatches @ 55-65%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 3x7 hang power cleans @ 55-65%

1:30 rest 

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets 

5 strict press+3 pp @ 70%

1:30 rest 

 

Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets 

3 front squats w/ :03 pause @ 70% (bounce out)

5/5 elevated lunges w/ weight (mod)

1:30 rest

 

18:00 alt EMOM (:30/:30) (w/r)

Rope climbs (min 1)

WBs (mod) (min 2)

AB for cal (min 3) 

 

 

Day 6:

 

3 rounds

15/15 knee ups- r&l

30 alt pike touches 

15/15 elevated floor bridges- r&l

30 DUs

15 push ups 

 

Gymnastics- CTB or pill ups/ kipping dips

A1. CTB or pull ups

 

A2. Kipping ring dips 

 

Conditioning 

2 sets 

10x50m sprint w/ :15 rest

2:00 rest

 

5 sets 

5 DB bench press (mod/heavy)

5 DB bench press (lighter)

10 DB bent over rows (mod)

1:30 rest 

July 16-22, 2018

Week of 07/16/18- Cross train

 

Day 1: (In order)

 

2x 

15 cal row

10 body tighteners to arch up

15 shoulders front & side

10 sotts press or BTN press

15 banded good mornings

10 Straight sit ups w/ weight

https://instagram.com/p/BlQwYGdjmzN/

Weightlifting

A. Weightlifting warm up

 

B. 3x2 snatches w/ pause at the knee @ 60-65%

 

C. 3x2 snatches @ 60-65%

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets 

2 box jumps 

7 squats @ 60%

5/5 SA DB press+3 DB PP+2 DB PJ

2:00 rest

 

4x2:00 rounds

250m row 

Max ring MUs, CTB, pull ups or banded pull ups

2:00 rest 

(Note: In each 2:00 round- first complete the 250m row and in the remaining time complete as many reps of the above listed movement of choice with the remaining time then rest 2:00 and repeat- 4 rounds)

 

Gymnastics 

3 sets

3-5 strict HSPUs+5 kipping HSPUs

20' stiff legged walk w/ weight

:60 rest

(Note: can do the strict HSPUs banded if necessary)

 

4:00 AB cool down

5:00 Stretch

 

 

Day 2:

 

3x

12/12 SL DLs (light)

14 seated BB presses (empty bar/ floor)

16 alt pike touches 

18 alt lunge steps 

20 DUs 

https://instagram.com/p/Bk0v5g3DiCu/

Jerk

3x2 split jerk w/ :02 pause in the dip @ 60-65%

 

3x2 split jerk @ 60-65%

 

Conditioning

4x400m runs @ 70%

2:30 rest

 

Deadlifts 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets 

7 deadlifts @ 60%

7 straight leg sit ups w/ weight 

2:00 rest

 

4:00 row cool down 

5:00 stretch 

 

 

Day 3: 

Warm Up:

3x

10 GH Raise

10 Back Extensions with weight (GHD)

10 Hip Flexions with Weight (GHD)

5-10 Bar kip swings and belly to bar pull-ups

:30-:60 Handstand hold

15 Pike ups

10 Goblet Squats

7 each way, 3-way Tricep

 

Gymnastics Skill Work

 

5 sets 

A1- Bar MU variations

Banded bar MU

Box bar MU

Bar MU negative 

 

A2- Pistol variations

Single leg box squats 

Pistol roll up 

Close stance squats

High box step ups and negatives

Sets of alt pistols 

 

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 3x2 cleans w/ pause at the knee @ 60-65%

 

C. 3x2 cleans @ 60-65%

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

3 sets

7 @ 60%

7/7 (overhand/underhand) Bent Over rows

 

Conditioning:

4 Sets

8 Thrusters

8 Over the bar burpees

:60 rest

 

 

4:00 AB cool down

5:00 Stretch

 

 

Day 4:

 

3 rounds

500m row or ski erg @ 70%

15 back extensions (GHD)

15 hip flexions w/ weight  (GHD)

15 GH raises (scale if necessary)

15 shoulders 45 degrees

15 seated band rows (controlled)

25 cal AB or 400m run @ 70%

25/25 leg extensions (mod)

25/25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

 

(Flow)

10-15:00 Stretch

 

Day 5:

 

3x

3-5 false grip chest to rings or ring pull ups 

5-7 ring dips 

:15 support hold L sit, parallette L sit or 15/15 seated leg lifts (accumulate L sit if need be)

:20 hollow hold 

10 superman snaps w/ :02 pause

 

 

Weightlifting 

A. WL warm up 

 

B. 4x5 hang power snatches @ 50-60%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 4x5 hang power cleans + Push jerk @ 50-60%

1:30 rest 

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets 

7 strict press+3 pp @ 60%

2:00 rest 

 

Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets 

7 front squats @ 60%

5/5 elevated lunges w/ weight (mod)

2:00 

 

12:00 alt EMOM (:30/:30) (w/r)

Rope climbs (min 1)

WBs (mod) (min 2)

 

 

4:00 AB cool down

5:00 Stretch

 

Day 6:

 

3x

6 Prone Pass Throughs

2 each Turkish Get Ups

2 Pull overs + 3 strict Pull-ups + 4 Strict TTB (Modify to no pull-overs, banded pull ups, knee raises, as needed)

10 Push-ups

10 Curtsy Lunges (with weight, optional)

10 each way calf raises

 

Gymnastics

15:00 of skill work

A1. CTB or pull ups

Butterfly CTB or pull-ups

kipping CTB or pull-ups

Banded pull-ups

 

A2. Kipping ring dips 

strict banded ring dips

Strict Banded bar dips

 

Conditioning 

5x100m run @ 75% w/ :30 rest

2:00 rest

5x1:00m run @ 85% w/ 1:00 rest

 

3 sets 

7 DB bench press (mod/heavy)

5 DB bench press (lighter)

12 DB bent over rows (mod)

2:00 res 

 

 

4:00 Row cool down

5:00 Stretch

July 9-15, 2018

Week 13:

TESTING WEEK!  Let us know how things go for you.

Day 1: (In order)

 

3x

10 cal row

15 shoulders front & side

15 banded pull downs 

15 shoulders 90 degrees 

10/10/10 3 way tricep (light)

(Flow)

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 95%

1 @ 98%

1 PR

 

1:30 rest

 

Conditioning:

5 RFT

8 TTB

5/5 SA DB clean & jerk (mod)

14 cal row 

 

10:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

12 cal AB

9 squats w/ weight 

6/6 single leg deadlifts 

(Flow)

 

Conditioning

 

400m run for time 

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 95%

1 @ 98%

1 PR

 

10:00 AB cool down & stretch 

 

 

Day 3: (In order)

3 rounds

500m row or ski erg @ 70%

15 back extensions (GHD)

15 hip flexions w/ weight  (GHD)

15 GH raises (scale if necessary)

15 shoulders 45 degrees

15 seated band rows (controlled)

25 cal AB or 400m run @ 70%

25/25 leg extensions (mod)

25/25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

 

(Flow)

 

 

Day 4: 

 

3x

5 pull ups 

10 push ups 

15 squats 

20 sit ups 

(Flow)

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 95%

1 @ 98%

1 PR

 

Conditioning 

5 rounds

10 DB push jerk or push press (mod)

20 abmat sit ups

30 DUs or 60 singles

1:00 rest 

 

10:00 AB cool down & stretch

 

 

Day 5:  (In order)

 

3x

12 cal row 

10 extended v crunches 

8 WBs (heavy) 

6/6 high box step ups 

(Flow)

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 95%

1 @ 98%

1 PR

 

Conditioning

5 rounds 

8 CTB, pull ups or ring rows

12 WBs (mod)

16 cal AB

1:00 rest

 

5:00 AB cool down & stretch

 

 

Day 6 & 7: Rest

July 2-8, 2018

Week 12:  This week is a deload, we will be testing max lifts next week!

 

Week of 07/02/18- Cross train 

 

Day 1: (In order)

 

3x

15 cal row

15 shoulders 90 degree- turn up & down

15 squats

15 shoulders front & side 

15 banded pull downs

5 prone pass throughs or 

5/5 pass throughs- palms in & out

 

 

Gymnastics

15:00 Handstand work or workout:

Include any or all:

Planks

Body tighteners

Box handstands (holds, kick-up/balancing)

Kick up practice on the wall/with partners/free standing

Wall walks

Wall holds for time (face in/out)

Balancing using the wall assist/partner assist

 

-Free standing handstand work

 

 

 Note: the time for the handstand work is for you to decide based on skill level.  Subtract work time from the overall 15:00.

 

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

 

B. 4 sets

2 snatches @ 55% (focus on technique)

1:30 rest 

 

C. 4x3 Overhead squats @ 60% (build within the range)

1:00 rest

 

Shoulder Press

3x10 @ 50%

1:30 rest

 

Conditioning:

16:00 alt EMOM

8 power snatches (light) (min 1)

:40 row for calories (min 2)

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

10/10 elevated floor bridges

15/15 knee ups 

20 alt pike touches 

25 DUs

(Flow)


Conditioning

3x300m runs @ 60%

1:30 rest 

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)


B. 6 sets 

2 cleans @ 55%

1:30 rest 

 

Front squat

3x5 front squats @ 55%

 

1:30 rest

 

Deadlifts

3 sets 

10 DLs @ 50% (focus on control and technique)

5 straight leg sit ups (mod)

2:00 rest 

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

10/10 elevated lunges 

10 parallette push ups 

10 scap pull ups 

:20 active hang from bar w/ weight (if adding weight compromises position then do not add weight)

(Flow)

 

Gymnastics work- strict pull ups, push ups 

3 sets 

3-7 strict pull ups (unbroken, consistent and with great technique)

5-11 push ups (unbroken, tight core)

13 extended v crunches 

 

Bench

3 sets 

10 BPs @ 50% (focus on technique, external rotation, fully engaged body)

10 BB bent over rows (light)

2:00 rest 

 

Conditioning 

Alt EMOM 12:00 (:40/:20) (w/r)

Row for meters (min 1)

 

Abmat sit ups- controlled (min 2)

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

500m row or ski erg @ 70%

15 back extensions (GHD)

15 hip flexions w/ weight  (GHD)

15 GH raises (scale if necessary)

15 shoulders 45 degrees

15 seated band rows (controlled)

25 cal AB or 400m run @ 70%

25/25 leg extensions (mod)

25/25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

Day 5:  (In order)

 

3x

3 False grip: chest to rings, ring pull ups or ring rows

5 Ring dips

:30 hollow hold (accumulate if nec)

 

Weightlifting 

A. WL warm up 

 

B. 3x3 hang power snatches @ 50%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 3x3 hang power cleans @ 50%

1:30 rest 

 

Conditioning:

12:00 alt EMOM- varying time domains (w/r)

Ring rows- controlled (min 1) (:20/:40)

Low ring plank (min 2) (:30/:30)

AB for max calories (:40/:20)

 

Squat

3 sets 

2 box jumps

10 squats @ 50% (focus on technique, proper breathing and bracing, find the bottom and drive up)

2:00 rest 

 

7:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3 sets

:20 ring support hold

:10 bottom of the dip hold

2 skin the cats (if applicable) or 4/4 pass throughs w/ PVC

1:30 rest 

 

Conditioning 

10:00 (:30/:30)- run @ 70%

 

Bench press 

3 sets

10 DB bench press (light/mod)

10 DB seated bent over rows (light/mod)

 

7:00 row cool down & stretch

 

Day 7: 

Rest

June 25-July 1, 2018

Week 11:

 

Day 1: (In order)

 

3x

15 cal row

15 shoulders 90 degree- turn up & down

15 squats

15 shoulders front & side 

15 banded pull downs

5 prone pass throughs or 

5/5 pass throughs- palms in & out

 

 

Gymnastics

15:00 Handstand work or workout:

Include any or all:

Planks

Body tighteners

Box handstands (holds, kick-up/balancing)

Kick up practice on the wall/with partners/free standing

Wall walks

Wall holds for time (face in/out)

Balancing using the wall assist/partner assist

And/ or

Handstand workout:

4 sets

50' farmers carry (heavy)

25-50' HSW

1:00 rest 

 

 Note: the time for the handstand work is for you to decide based on skill level.  Subtract work time from the overall 15:00.

 

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

 

B. 4 sets

2 snatches @ 75-85% (build within the range) 

1:30 rest 

 

C. 4x2 Overhead squats @ 75-85% (build within the range)

1:00 rest

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

2 strict presses @ 90%

2 push press @ same

1:30 rest

 

Conditioning:

16:00 alt EMOM

6 hang power cleans or 6 hang DB cleans @ (mod) (min 1)

3-5 MUs or 10 CTB, pull ups or ring rows (min 2)

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

15/15 knee ups 

15 WBs (mod)

15/15 elevated floor bridges

25 DUs

(Flow)

 

Conditioning

600m run @ 80%

3:00 rest

400m run @ 85%

2:00 rest

200m run @ 90%

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 6 sets 

2 cleans @ 75-85% (build within that range)

1:30 rest 

 

Front squat

2 sets

10 front squats @ 60%

5/5 box step ups w/ weight (low box) (mod) (BB FR)

 

1:30 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets 

2 deadlift @ 90%

3 straight leg sit ups w/ weight

1:30 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

10/10 elevated lunges 

10 clap push ups 

10 scap pull ups 

:20 active hang from bar w/ weight (if adding weight compromises position then do not add weight)

(Flow)

 

Gymnastics work- Bar MUs and pistol work

 

5 sets 

A1- Bar MU variations

Banded bar MU

Box bar MU

Bar MU negative 

 

A2- Pistol variations

Single leg box squats 

Pistol roll up 

Close stance squats

High box step ups and negatives

Sets of alt pistols 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

2 bench presses @ 90%

3/3 bent over rows (mod/ heavy) (over and underhand grip)

1:30 rest

 

Conditioning 

Alt EMOM 10:00 (:30/:30) (w/r)

DUs (min 1)

 

Burpees (min 2)

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

2 rounds

1000m row or ski erg @ 70%

15 back extensions w/ weight  (GHD)

15 hip flexions w/ weight  (GHD)

15 GH raises (scale if necessary)

15 shoulders 45 degrees

15 seated band rows (controlled)

50 cal AB or 600m run @ 70%

25/25 leg extensions (mod)

25/25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

Day 5:  (In order)

 

3x

3-5 False grip: chest to rings, ring pull ups or ring rows

5-7 Ring dips

:15 accumulated parallette L sit or 15/15 seated leg lifts

 

Weightlifting 

A. WL warm up 

 

B. 3x6 hang power snatches @ 60-65%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 3x6 hang power cleans @ 60-65%

1:30 rest 

 

Conditioning:

18:00 alt EMOM (varied time domains) (w/r) 

CTB, pull ups or ring rows (min 1) (:20/:40)

WBs (mod) (min 2) (:30/:30)

AB for max calories (:40/:20)

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

1 box jump

2 squat @ 90%

3 strict DB presses (heavy for 3)

3 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

5 sets

:20-:30 ring support hold

:10-:20 bottom of the dip hold

2 skin the cats (if applicable) or 4/4 pass throughs w/ PVC

4 high ring swings (focus on tension- good technique) or :20 active hang from bar

1:00 rest 

 

Gymnastics

15:00 Ring Muscle up work

-ring swings w/ towel between feet

-low ring muscle up transitions

-active grip static holds on high rings

-bottom of the dip holds

-support holds

And/ or

4 sets

1-2 MUs+2-4 kipping ring dips

 

Conditioning 

3x4:00 sprint for max meters (:20/:10) (w/r)

1:30 rest 

 

Bench press 

6 sets 

3 DB bench presses (heavy for 3)

3 DB bench presses (lighter)

6 SA DB bent over rows (heavy)

 

Day 7: 

Rest

June 18-24, 2018

Week of 06/18/18- Cross train

 

Week 10:

 

Day 1: (In order)

 

3x

15 cal row

15 shoulders 90 degree- turn up & down

15 squats

15 shoulders front & side 

15 banded pull downs

5 prone pass throughs or 

5/5 pass throughs- palms in & out

 

 

Gymnastics

15:00 Handstand work or workout:

Include any or all:

Planks

Body tighteners

Box handstands (holds, kick-up/balancing)

Kick up practice on the wall/with partners/free standing

Wall walks

Wall holds for time (face in/out)

Balancing using the wall assist/partner assist

 

Handstand workout:

6:00, 8:00 or 10:00 EMOM (:30/:30) (w/r)

Handstand hold facing out (min 1)

Max handstand walk (min 2)

 

 Note: the time for the handstand work is for you to decide based on skill level.  Subtract work time from the overall 15:00.

 

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

 

B. 5 sets

2 snatches from the blocks above knee @ 65-75% (build within the range) or 2 snatches from the hang above the knee @ same (if no blocks are available)

1:30 rest 

 

C. 4x2 Overhead squats @ 70-80% (build within the range)

1:00 rest

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

3 strict presses @ 85%

3 push press @ same

1:30 rest

 

Conditioning:

14:00 alt EMOM

8 power snatches or 8 DB snatches @ (mod) (min 1)

3-5 MUs or 10 CTB, pull ups or ring rows (min 2)

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

5 box jumps

10 WBs (heavy)

15/15 elevated floor bridges

20 DUs

(Flow)

 

Conditioning

4x400m runs @ 80% w/ 2:00 rest

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 6 sets 

2 cleans from the blocks- above knee @ 70-80% (build within that range)

1:30 rest 

 

Front squat

5 sets

3 front squats @ 85%

5/5 box step ups w/ weight (low box) (heavy) (BB FR)

 

1:30 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets 

3 deadlift @ 85%

3 straight leg sit ups w/ weight

1:30 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

10 alt lunge steps 

10 parallette push ups w/ elevated legs

10 scap pull ups 

:15 active hang from bar w/ weight (if adding weight compromises position then do not add weight)

(Flow)

 

Gymnastics work- Bar MUs and pistol work

 

5 sets 

A1- Bar MU variations

Banded bar MU

Box bar MU

Bar MU negative 

 

A2- Pistol variations

Single leg box squats 

Pistol roll up 

Close stance squats

High box step ups and negatives

Sets of alt pistols 

 

Conditioning 

For time:

40 cal AB

12 rope climbs 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

3 bench presses @ 85%

3/3 bent over rows (mod/ heavy) (over and underhand grip)

1:30 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

500m row or ski erg @ 70%

10 back extensions w/ weight  (GHD)

10 hip flexions w/ weight  (GHD)

10 GH raises (scale if necessary)

10 inverted front shoulder raises (empty barbell)

10 seated band rows (controlled)

24 cal AB or 400m run @ 70%

15/15 leg extensions (mod/ heavy)

15/15 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

Day 5:  (In order)

 

3x

3 False grip: chest to rings, ring pull ups or ring rows

3 Ring dips w/ :03 hold at the top and :03 hold at the bottom

6 body tightener to superman snap- hold each flexion for :02 

 

Weightlifting 

A. WL warm up 

 

B. 2x10 hang power snatches @ 55%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 2x10 hang power cleans @ 55%

1:30 rest 

 

Conditioning:

18:00 alt EMOM (:20/:40) (w/r)

TTB or hanging knee raises (min 1)

Burpees to 6" target (min 2)

Double KB FR squats (min 3)

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

1 box jump

3 squat @ 85%

3 strict DB presses (heavy for 3)

3 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

5 sets

:20 ring support hold

:10 bottom of the dip hold

2 skin the cats (if applicable) or 4/4 pass throughs w/ PVC

4 high ring swings (focus on tension- good technique) or :20 active hang from bar

1:00 rest 

 

Gymnastics

15:00 Ring Muscle up work

-ring swings w/ towel between feet

-low ring muscle up transitions

-active grip static holds on high rings

-bottom of the dip holds

-support holds

And/ or

4 sets

1-2 MUs+2-4 kipping ring dips

 

Conditioning 

10:00 (:30/:30) (work/rest)

Sprint for max meters

 

1:00 rest then 

 

200m run for time

 

Bench press 

6 sets 

3 DB bench presses (heavy for 3)

3 DB bench presses (lighter)

8 SA DB bent over rows (heavy)

 

Day 7: 

Rest

June 11-17, 2018

Week 9:

 

Day 1: (In order)

 

3x

15 cal row

15 shoulders 90 degree- turn up & down

15 squats

15 shoulders front & side 

15 banded pull downs

5 pass throughs- palms in

5 pass throughs- palms out

 

Gymnastics

15:00 Handstand work or workout:

Include any or all:

Planks

Body tighteners

Box handstands (holds, kick-up/balancing)

Kick up practice on the wall/with partners/free standing

Wall walks

Wall holds for time (face in/out)

Balancing using the wall assist/partner assist

 

Handstand workout:

6:00-10:00 EMOM (:20/:40)

Max handstand walk in :20, rest for :40

 

 Note: the time for the handstand work is for you to decide based on skill level.  Subtract work time from the overall 15:00.

 

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

 

B. 5 sets

1 snatch+ 2 hang snatch (above the knee) @ 60%

1:00 rest 

 

C. 4x3 Overhead squats w/ :05 pause @ 60%

1:00 rest

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

4 strict presses @ 80%

3 push press @ same

1:30 rest

 

Conditioning:

3 rounds

300m row 

15 thrusters @ 45lbs

10 k pull ups, strict or banded pull ups or rig rows

 

1:00 rest 

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

5 squats w/ weight w/ double bounce (mod)

10/10 jump ups (low/ med box) 

15/15 elevated floor bridges 

20 DUs or 40 single unders 

(Flow)

 

Conditioning

300m run @ 75%

1:30 rest

500m run @ 80%

2:00 rest 

300m run @ 90

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 6 sets 

1 clean+ 2 hang clean (above the knee) @ 60%

1:00 rest 

 

Front squat

3 sets

5 front squats @ 80% 

5/5 box step ups w/ weight (low box) (heavy) (BB back rack/ front rack or KB FR)

 

1:30 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets 

4 deadlift @ 80%

4 straight leg sit ups w/ weight

1:30 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

5/5 elevated lunge w/ weight (light)

10 parallette push ups 

10 scap pull ups 

:15 active hang from bar w/ weight (if adding weight compromises position then do not add weight)

(Flow)

 

Gymnastics work- Strict pull up/ dip and pistol work

 

5 sets 

A1-

3 pull ups w/ weight (heavy for 3) no band or lighter band 

5 matador (p bar) dips w/ weight or no band or lighter band 

 

A2- Pistol variations

Single leg box squats 

Pistol roll up 

Close stance squats

High box step ups and negatives

 

Conditioning 

10 EMOM (:30/:30) (w/r)

Alt DB snatches (mod) (min 1)

Rope climbs (min 2)

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

4 bench presses @ 80%

4/4 bent over rows (mod/ heavy) (over and underhand grip)

1:30 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

500m row or ski erg @ 70%

10 back extensions w/ weight  (GHD)

10 hip flexions w/ weight  (GHD)

10 GH raises (scale if necessary)

10 inverted front shoulder raises (empty barbell)

10 seated band rows (controlled)

24 cal AB or 400m run @ 70%

15/15 leg extensions (mod/ heavy)

15/15 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

Day 5:  (In order)

 

3x

3 False grip: chest to rings, ring pull ups or ring rows

3 Ring dips @ tempo (:05 decent) or banded @ tempo

5 body tightener to superman snap- hold each flexion for :02 

 

Weightlifting 

A. WL warm up 

 

B. 3x5 hang power snatches @ 70%

1:00 rest

 

C. Clean warm up (empty bar)

 

D. 3x5 hang power cleans @ 70%

1:00 rest 

 

Conditioning:

18:00 alt EMOM 

:20 TTB or hanging knee raises w/ :40 rest (min 1)

:20 right arm DB hang clean & jerk, :20 left arm clean & jerk w/ :20 rest (min 2)

:40 row w/:20 rest (min 3)

Note: 

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

1 box jump

4 squat @ 80%

4 strict DB presses (heavy for 4)

2 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

5 sets

:20 ring support hold

:10 bottom of the dip hold

2 skin the cats (if applicable) or 4/4 pass throughs w/ PVC

4 high ring swings (focus on tension- good technique) or :20 active hang from bar

1:00 rest 

 

Gymnastics

15:00 Ring Muscle up work

-ring swings w/ towel between feet

-low ring muscle up transitions

-active grip static holds on high rings

-bottom of the dip holds

-support holds

If able to do MUs- work in sets of 1-6

Or 

6:00-10:00 EMOM

2-5 MU 

 

Note: Choose a MU number and round amount that is sustainable through all the rounds. 

If you can not string 2 MUs together then focus on the above work.  Subtract the EMOM from the overall 15:00.

 

Conditioning 

10x50m sprints @ 85-90% w/ :30 rest

 

2:00 rest then 

 

400m run @ 85%

 

Bench press 

6 sets 

4 DB bench presses (heavy for 4)

4 DB bench presses (lighter)

8 SA DB bent over rows (heavy)

 

Day 7: 

Rest

June 4-10, 2018

Week 8:

 

Day 1: (In order)

 

3x

15 cal row

15 shoulders 90 degree- turn up & down

15 squats

15 shoulders front & side 

15 banded pull downs

5 pass throughs- palms in

5 pass throughs- palms out

 

Gymnastics

15:00 Handstand work:

Include any or all:

Planks

Body tighteners

Box handstands (holds, kick-up/balancing)

Kick up practice on the wall/with partners/free standing

Wall walks

Wall holds for time (face in/out)

Balancing using the wall assist/partner assist

 

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

 

B. 6 sets

1 snatch+ 1 hang snatch (above the knee) @ 70-80%

1:00 rest 

 

C. 4x3 Overhead squats w/ :03 pause @ 60-70%

1:00 rest

 

Conditioning:

4 rounds

30 DUs or 60 single unders

15 TTB or hanging knee raises 

15 WBs (mod)

1:00 rest 

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets

5 strict presses @ 75%

3 push press @ same

1:30-2:00 rest

 

7:00 row cool down and stretch

 

Day 2: (In order)

 

3x

5 squats w/ weight w/ double bounce (mod)

5/5 box step ups w/ weight (low/ med box) 

15/15 elevated floor bridges 

30 DUs or 60 single unders 

(Flow)

 

Conditioning

5x300m run @ 80% w/ 1:30 rest

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 6 sets 

1 clean+1 hang clean (above the knee) @ 70-80%

1:00 rest 

 

Front squat

3 sets

3 front squats @ 75% w/ :03 pause w/ double bounce out 

5/5 box step ups w/ weight (mod/ heavy) (BB back rack/ front rack or KB FR)

 

1:30 rest

Note: preference is lower box and heavier weight.  

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets 

5 deadlift @ 75%

5 straight leg sit ups w/ weight

1:30 rest

 

7:00 AB cool down & stretch 

 

Day 3: (In order)

 

Warm up

 

3 rounds

5/5 elevated lunge w/ weight (light)

10 plyo push ups- on and off

15 DB bent over flies 

:20 active hang from bar

(Flow)

 

Gymnastics work- Strict pull up/ dip and pistol work

A1- 5 sets 

3 pull ups w/ weight (heavy for 3) no band or lighter band 

5 matador (p bar) dips w/ weight or no band or lighter band 

 

A2- Pistol variations

Single leg box squats 

Pistol roll up 

Close stance squats

High box step ups and negatives

 

Conditioning 

18:00 EMOM (:30/:30) (w/r)

Burpees (min 1)

Rope climbs (min 2)

DB FR lunges (min 3)

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets

5 bench presses @ 75%

5/5 bent over rows (mod) (over and underhand grip)

1:30 rest

 

7:00 AB cool down & stretch

 

Day 4: 

(Active recovery or rest)

 

3 rounds

400m row or ski erg @ 70%

15 back extensions (GHD)

15 hip flexions (GHD)

15 GH raises (scale if necessary)

15 DB shoulders 45 degrees

15 Standing banded back flies

20 cal AB or 400m run @ 70%

25 leg extensions 

25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

Day 5:  (In order)

 

3x

3 False grip: chest to rings, ring pull ups or ring rows

3 Ring dips @ tempo (:05 decent) or banded @ tempo

:30 hollow hold 

 

Weightlifting 

A. WL warm up 

 

B. 4x3 hang power snatches @ 75%

1:00 rest

 

C. Clean warm up (empty bar)

 

D. 4x3 hang power cleans @ 75% 

1:00 rest 

 

Conditioning:

12:00 alt EMOM (:20/:40)

Thrusters (light/mod) (odd)

Bar facing burpees (even)

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets

1 box jump

5 squat @ 75%

5 strict DB presses (heavy for 5)

5 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

5 sets

:20 ring support hold

8 burpees 

2 skin the cats (if applicable) or 4/4 pass throughs w/ PVC

4 high ring swings (focus on tension- good technique) or :20 active hang from bar

1:00 rest 

 

Gymnastics

15:00 Ring Muscle up work

-ring swings w/ towel between feet

-low ring muscle up transitions

-active grip static holds on high rings

-bottom of the dip holds

-support holds

If able to do MUs- work in sets of 1-6

 

Conditioning 

5 rounds

200m run 

5 hang power cleans+ shoulder to overhead (mod)

1:00 rest 

 

Bench press 

5 sets 

5 DB bench presses (heavy for 5)

5 DB bench presses (lighter)

10 DB bent over rows (mod/ heavy)

 

Day 7: 

Rest

May 28-June 3, 2018

Week of 05/28/18- Cross train

 

Week 7:

 

Day 1: (In order)

 

3x

15 cal row

15 shoulders 90 degree- turn up & down

15 squats

15 shoulders front & side 

15 banded pull downs

5 pass throughs- palms in

5 pass throughs- palms out

 

Gymnastics

15:00 Handstand work:

Include any or all:

Planks

Body tighteners

Box handstands (holds, kick-up/balancing)

Kick up practice on the wall/with partners/free standing

Wall walks

Wall holds for time (face in/out)

Balancing using the wall assist/partner assist

 

 

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

 

B. 6x2 snatches @ 75-80%

1:00 rest 

 

C. 4x2 Overhead squats @ 75-80%

1:00 rest

 

Conditioning:

3x10 power clean & jerks or 3x10 DB clean & jerk/ push press 

w/ 1:00 rest 

 

3:00 rest then 

 

2000m row @ 75%

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets

7 strict presses @ 70%

3 push press @ same

1:30-2:00 rest

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

5 squats w/ weight w/ double bounce (mod)

5/5 box step ups w/ weight (low/ med box) 

15/15 elevated floor bridges 

30 DUs or 60 single unders 

(Flow)

 

Conditioning

6x200m run @ 80% w/ 1:00 rest

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 8x2 cleans @ 75-80%

 

Front squat

5 sets

3 front squats @ 75-80%

3/3 box step ups w/ weight (mod/ heavy) (BB back rack/ front rack or KB FR)

 

1:30 rest

Note: preference is lower box and heavier weight.  

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets 

7 deadlift @ 70%

7 straight leg sit ups w/ weight

1:30-2:00 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

5 squats w/ weight- :03 pause @ bottom (mod)

10 clap push ups 

15 back flies w/ band

:20 active hang from bar

(Flow)

 

Gymnastics work- Strict pull up/ dip and pistol work

A1- 5 sets 

3 pull ups w/ weight (heavy for 3) no band or lighter band 

5 matador (p bar) dips w/ weight or no band or lighter band 

 

A2- Pistol variations

Single leg box squats 

Pistol roll up 

Close stance squats

High box step ups and negatives

 

Conditioning 

18:00 EMOM (:30/:30) (w/r)

AB for max calories (min 1)

Rope climbs (min 2)

DB thrusters (mod/ heavy) (min 3)

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets

7 bench presses @ 70%

7/7 bent over rows (mod) (over and underhand grip)

1:30-2:00 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

500m row or ski erg @ 70%

10 back extensions (mod/ heavy) (GHD)

10 hip flexions w/ weight (mod/ heavy) (GHD)

10 GH raises (add weight if possible) (light) (scale if necessary)

15 DB shoulders front & side

15 DB bent over flies 

25 cal AB or 500m run @ 70%

15 leg extensions (heavier)

15 leg curls (heavier)

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

Day 5:  (In order)

 

3x

3 False grip: chest to rings, ring pull ups or ring rows

4 Ring dips @ tempo or banded @ tempo

5/5 single leg box squats (lowest box possible)

 

Weightlifting 

A. WL warm up 

 

B. 6x1 power snatches @ 90%

1:00 rest

 

C. Clean warm up (empty bar)

 

D. 6x1 power cleans @ 90%

1:00 rest 

 

Conditioning:

14:00 alt EMOM (:20/:40)

CTB, nipping pull ups, strict pull ups or banded pull ups  (odd)

DB front rack walking lunge (mod/heavy) (even)

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets

2 box jumps

7 squat @ 70%

10 strict DB presses (heavy for 10)

5 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3x

10 burpees 

:10 ring support hold 

:10 bottom of the dip hold 

10 box jumps (low/ mod)

(Flow)

 

Gymnastics

15:00 Ring Muscle up work

-ring swings w/ towel between feet

-low ring muscle up transitions

-active grip static holds on high rings

 

If able to do MUs- work in sets of 1-6

 

Conditioning 

5 rounds

1:00 run 

10 Overhead squats, front squats or DB front rack squats (light/ mod)

1:00 rest 

 

Bench press 

3 sets 

7 DB bench presses (heavy for 7)

3 DB bench presses (lighter)

10 DB bent over rows (mod/ heavy)

 

Day 7: 

Rest

May 21-27, 2018

Week 6:

 

Day 1: (In order)

 

3x

15 cal row

15 shoulders 90 degree- turn up & down

15 squats

10 shoulders front & side 

10 banded pull downs

5 pass throughs- palms in

5 pass throughs- palms out

 

Gymnastics

15:00 Handstand work:

Include any or all:

Planks

Body tighteners

Box handstands (holds, kick-up/balancing)

Kick up practice on the wall/with partners/free standing

Wall walks

Wall holds for time (face in/out)

Balancing using the wall assist/partner assist

 

 

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

 

B. 6 sets

1 snatch w/ pause above the knee + 1 snatch @ 60-70%  (Start from the floor and pause above the knee and then complete a full snatch.  Complete one more full snatch from the floor.  Scale to power snatch if a full snatch is an issue.)

1:30 rest

 

C. 4x2 Overhead squats @ 60-70%

1:30 rest

 

10x 250m row @ 85% w/ :30 rest

 

3:00 rest

 

500m row @ 85%

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Then 

6 sets

1 strict presses @ 90%

1 push press @ same

1:30 rest

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

5 squats w/ weight w/ double bounce (mod)

5/5 jump ups- r&l

10/10 elevated floor bridges 

20 DUs or 40 single unders 

(Flow)

 

Conditioning

4x300m run @ 80% w/ 1:30 rest

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 8 sets 

1 clean w/ pause above the knee+ 1 clean @ 60-70%  (Start from the floor and pause above the knee and then complete a full clean. Complete one more full clean from the floor. Scale to power clean if a full clean is an issue.)

 

1:30 rest

 

Front squat

3 sets

5 front squats @ 70-75%

5/5 back rack elevated lunges (mod/ heavy)

 

1:30 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Then

6 sets 

1 deadlift @ 90%

3 straight leg sit ups w/ weight

1:30 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

10 parallette push ups 

15/15 back flies w/ band

:20 active hang from bar

(Flow)

 

Gymnastics work 

5x

3 pull ups w/ weight (heavy for 3) no band or lighter band 

5 matador (p bar) dips w/ weight or no band or lighter band 

 

Conditioning 

2x

10 TTB or hanging knee raises 

5 DB power cleans 

40' DB front rack lunge

:30 rest 

 

Then 

2x

5 bar MUs or 10 CTB, pull ups or ring rows 

5 DB power cleans 

40' DB front rack lunge

:30 rest 

 

(Complete 1 round rest :30 and then complete round 2 before moving to next section.  Same instructions for the second section.)

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Then

6 sets

1 bench presses @ 90%

3/3 bent over rows (mod/ heavy) (over and underhand grip)

1:30 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

500m row @ 70%

15 back extensions (mod) (GHD)

15 hip flexions w/ weight (mod) (GHD)

15 GH raises (scale if necessary)

15 back flies w/ band

15 chest flies w/ band

25 cal AB @ 70%

25 leg extensions

25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

Day 5:  (In order)

 

3x

3 Chest to rings, ring pull ups or ring rows

4 Ring dips @ tempo or banded @ tempo

5/5 single leg box squats 

 

Weightlifting 

A. WL warm up 

 

B. 4x2 power snatches @ 80-85%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 4x2 power cleans @ 80-85%

1:30 rest 

 

Conditioning:

12:00 alt EMOM

8-12 CTB, pull ups or ring rows (odd)

8-12 DB snatches (mod/heavy) (even)

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Then 

6 sets

1 box jump

1 squat @ 90%

2 strict DB presses (heavy for 2)

2 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3x

30 mountain climbers 

:20 ring support hold 

:10 bottom of the dip hold 

5/5 DB hang power clean & jerk (mod)

(Flow)

 

Gymnastics

15:00 Ring Muscle up work

-ring swings w/ towel between feet

-low ring muscle up transitions

-active grip static holds on high rings

 

If able to do MUs- work in sets of 1-6

 

Conditioning 

5 rounds

1:00 run 

5 power clean & jerk (light/ mod)

1:00 rest 

 

Bench press 

5x

2 DB bench presses (heavy for 2)

2 DB bench presses (lighter)

4 DB bent over rows (heavy for 4)

 

Day 7: 

Rest

May 14-20, 2018

Week 5:

 

Day 1: (In order)

 

3x

15 cal row

15 shoulders 90 degree- turn up & down

15 squats

10 shoulders front & side 

10 banded pull downs

5 pass throughs- palms in

5 pass throughs- palms out

 

Gymnastics

15:00 rope climb work 

A1: 

Include any or all:

-legless

-kipping legless 

-1-3 rope climbs 

-:15-:30 active hang from rope

-rope hanging knee raises 

-box foot lock drill

-rope climb from the floor to standing and back down to the floor (beginner)

 

A2: 

1. :15-:30 side plank- right & left

2. 10-15 arch ups

3. :15-30 hollow hold

 

 

Note: 

-Choose a variation from A1 and then complete all 3 movements in A2 before returning to A1.  

-Only progress to full rope climbs if your arms can stay fully extended when you pull your feet up to secure the foot lock.  

 

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

 

B. 6 sets

1 snatch deadlift to power position+ 1 snatch @ 70-80%.  Do not stand all the way up.  End in the power position.  Lower back to the ground and then a complete snatch.  Focus on technique. Scale to power snatch if a full snatch is an issue.)

https://m.youtube.com/watch?v=B8K57NC1tNs&feature=youtu.be

1:30 rest

 

C. 4x2 snatch balances @ (mod build to mod/heavy) (focus on technique)

https://m.youtube.com/watch?feature=youtu.be&v=D5BUtMk0INY

1:30 rest

 

10x1:00 AB @ 85% w/ :30 rest

 

3:00 rest

 

40 cal AB for time 

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

Then 

6 sets

2 strict presses @ 85%

2 push press @ same

1:30 rest

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

5 squats w/ weight w/ double bounce (mod)

10/10 elevated floor bridges 

15/15 knee ups 

20 DUs or 40 single unders 

(Flow)

 

Conditioning

1200m row 

120 DUs or 200 single unders

1200m run

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 8 sets 

1 clean deadlift+1 clean @ 70-80% (Do not stand all the way up.  End in the power position.  Lower back to the ground and then a complete clean.  Focus on technique. Scale to power clean if a full clean is an issue.)

 

1:30 rest

 

Front squat

3 sets

5 front squats @ 60% w/ :03 pause and double bounce out 

5/5 back rack elevated lunges (mod/ heavy)

 

1:30 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

Then

6 sets 

2 deadlifts @ 85%

4 straight leg sit ups w/ weight

1:30 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

10 open up push ups

15/15 back flies w/ band

:20 active hang from bar

(Flow)

 

Gymnastics work 

5 rounds 

5 strict pull ups 

10 push ups 

15 squats 

 

Conditioning 

5 rounds

12 DB DLs (mod/ heavy)

9 DB hang cleans 

6 DB STO

 

:30 rest 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

Then

6 sets

2 bench presses @ 85%

4/4 bent over rows (mod/ heavy) (over and underhand grip)

1:30 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

500m row @ 70%

10 back extensions w/ weight (mod) (GHD)

10 hip flexions w/ weight (mod) (GHD)

10 GH raises (scale if necessary)

15 back flies w/ band

15 chest flies w/ band

25 cal AB @ 70%

25 leg extensions

25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

Day 5:  (In order)

 

3x

5 strict toes to rings or ring hanging leg raises (flase grip of possible)

7 ring rows @ tempo

9 strict ring dips (band if necessary)

 

 

Weightlifting 

A. WL warm up 

 

B. 3x3 above the knee hang power snatches @ 75-80%

1:30 rest

 

C. Clean warm up (empty bar)

 

D. 3x3 above the knee hang power cleans @ 75-80%

1:30 rest 

 

Conditioning:

4 rounds 

10 Russian KB swings (heavy)

20 GHD sit ups or pike touches w/ weight

1:00 rest 

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

1 @ 90%

Then 

6 sets

1 box jump

2 squat @ 85%

3 strict DB presses (heavy for 3)

3 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3x

4-8 ring pull ups 

4-8 elevated leg parallete push ups 

12 close stance squats

(Flow)

 

Gymnastics

15:00 Ring Muscle up work

A1:

-ring swings w/ towel between feet

-low ring muscle up transitions

-active grip static holds on high rings

 

If able to do MUs- work in sets of 1-6

 

Conditioning 

5x1:00 sprint w/ :30 rest

 

3:00 rest then

 

6,5,4,3,2,1 for time 

DLs @ 50-60%

BB Bench @ 50-60%

Squat cleans @ 50-60%

 

Note: (All numbers are based on current maxes at each individual movements.  Perform 6 of each movement and then 5 of each movement...  etc)

 

 

 

 

Day 7: 

Rest

May 7-13, 2018

Week 4:

 

Day 1: (In order)

 

2x

15 cal row

15 shoulders 90 degrees- turn up & down

15 squats

10 shoulders front & side 

10 banded pull downs

5 pass throughs- palms in

5 pass throughs- palms out

 

Gymnastics

12:00 rope climb work 

A1: 

Include any or all:

-1-3 rope climbs 

-:15-:30 active hang from rope

-rope hanging knee raises 

-box foot lock drill

-rope climb from the floor to standing and back down to the floor (beginner)

 

A2: 

1. :15-:30 side plank- right & left

2. 10-15 arch ups

3. :15-30 hollow hold

 

 

Note: 

-Choose a variation from A1 and then complete all 3 movements in A2 before returning to A1.  

-Only progress to full rope climbs if your arms can stay fully extended when you pull your feet up to secure the foot lock.  

 

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

 

B. 6 sets

1 snatch deadlift to power position+ 1 snatch @ (mod) (Do not stand all the way up.  End in the power position.  Lower back to the ground and then a complete snatch.  Focus on technique. Scale to power snatch if a full snatch is an issue.)

https://m.youtube.com/watch?v=B8K57NC1tNs&feature=youtu.be

1:30 rest

 

C. 4x2 snatch balances @ (mod) (focus on technique)

https://m.youtube.com/watch?feature=youtu.be&v=D5BUtMk0INY

1:30 rest

 

5 rounds 

8 thrusters or DB thrusters (light)

8 pull ups, banded pull ups or ring rows

1:00 rest 

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

3 strict presses @ 80%

3 push press @ same

1:30 rest

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

10/10 elevated floor bridges 

15/15 knee ups 

20 45 degree lunges 

25 DUs or 50 single unders

(Flow)

 

Conditioning

500m run @ 75%

2:00 rest

400m run @ 80%

1:30 rest 

300m run @ 85%

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 8 sets 

1 clean deadlift+1 clean @ (mod)  (Do not stand all the way up.  End in the power position.  Lower back to the ground and then a complete clean.  Focus on technique. Scale to power clean if a full clean is an issue.)

 

1:30 rest

 

Front squat

5 sets

3 front squats @ 75%

3/3 back rack elevated lunges (mod/ heavy)

 

1:30 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets 

3 deadlifts @ 80%

3 straight leg sit ups w/ weight

1:30 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

10 scap pull ups

:20 active hang from bar

10 low plank scap push ups 

10 body tightener pulses w/ :02 pause

(Flow)

 

Gymnastics 

10:00 strict chest to bar/ strict pull up and push up work

 

A1: 

-3-6 strict chest to bar pull ups or strict pull ups or

-3-6 banded pull ups (tough w/ band)

 

A2:

-5-15 plyo push ups- on & off or

-5-10 (box push ups- elevated upper body for scaling)

 

Conditioning 

5 rounds

10 burpees to 6" target 

10 TTB or hanging knee raises 

10 back squats from the floor or the rack if need be (mod)

 

1:00 rest 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

3 bench presses @ 80%

3/3 bent over rows (mod/ heavy) (over and underhand grip)

1:30 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

3x200m row @ 80% w/:30 rest

10 back extensions w/ weight (mod) (GHD)

10 hip flexions w/ weight (mod) (GHD)

15 back flies w/ band

15 chest flies w/ band

3x10 cal AB @ 80% w/:30 rest

25 leg extensions

25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

Day 5:  (In order)

 

3x

3 strict toes to rings or ring hanging leg raises (flase grip of possible)

5 ring rows @ tempo

7 strict ring dips (band if necessary)

 

 

Weightlifting 

A. WL warm up 

 

B. 5x2 power snatches @ 70-75%

1:00 rest

 

C. Clean warm up (empty bar)

 

D. 5x2 power cleans @ 70-75%

1:00 rest 

 

Conditioning:

4 rounds 

10 DLs @ 40%

10 box jumps (mod/high)

1:00 rest 

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

1 box jump

3 squat @ 80%

3 strict DB presses (heavy for 3)

3 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3x

4-8 ring pull ups 

4-8 elevated leg parallete push ups 

12 close stance squats

(Flow)

 

Gymnastics

15:00 Ring Muscle up work

A1:

-ring swings w/ towel between feet

-low ring muscle up transitions

-active grip static holds on high rings

 

If able to do MUs- work in sets of 1-6

 

EMOM 10 

6-8 Shoulder to overhead (mod/heavy) (odd)

8-12 CTB/ pull ups/ banded pull ups or ring rows (even)

 

Conditioning 

10x100m sprints @ 90%

:30 rest 

 

6 sets

3 DB bench presses (heavy for 3)

3 DB bench presses (lighter)

6 seated DB bent over rows (same as lighter DB)

 

Day 7: 

Rest

 

April 30-May 6, 2018

Week 3:

 

Day 1: (In order)

 

2x

15 cal row

15 shoulders 90 degrees- turn up & down

10 shoulders front & side 

10 banded pull downs

5 pass throughs- palms in

5 pass throughs- palms out

 

Gymnastics

12:00 rope climb work 

A1: 

Include any or all:

-1-3 rope climbs 

-:15-:30 active hang from rope

-rope hanging knee raises 

-box foot lock drill

-rope climb from the floor to standing and back down to the floor (beginner)

https://m.youtube.com/watch?v=GAzVdFmG8FI

A2: 

1. 6 T-Push ups (hold side position for :02)

2. :15-30 hollow hold

 

 

Note: 

-Choose a variation from A1 and then complete the 2 movements in A2 before returning to A1.  

-Only progress to full rope climbs if your arms can stay fully extended when you pull your feet up to secure the foot lock.  

 

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

 

B. 4x2 snatches @ 75% (Focus on technique. Scale to power snatch if a full snatch is an issue.)

1:30 rest

 

C. 4x2 snatch balances @ (mod) (focus on technique)

 

11,9,7,5,3,1

Power cleans (mod)

Pull ups, banded pull ups, ring rows

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

4 strict presses @ 75%

2 push press @ same

1:30 rest

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

10/10 elevated floor bridges 

15/15 knee ups 

20 45 degree lunges 

25 DUs or 50 single unders

(Flow)

 

Conditioning

5x200m runs @ 80%

:30 rest 

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 

4x2 cleans @ 75% (Focus on technique.  Scale to power clean if full clean is an issue.)

 

1:30 rest

 

C. 6x2 jerks (split or push) (warm up w/ empty bar and focus on technique)

1:30 rest 

 

Front squat

3 sets

5 front squats @ 60% w/ :03 pause at bottom

5/5 back rack elevated lunges (mod)

 

2:00 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets 

4 deadlifts @ 75%

4 straight leg sit ups w/ weight

1:30 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

 

10 scap pull ups

:20 active hang from bar

10 scap push ups 

10 body tightener pulses w/ :02 pause

(Flow)

 

Gymnastics 

10:00 strict pull up work (look to add more reps and/or rounds than last week)

 

A1: 

-5-10 strict pull ups

-3-6 banded pull ups (tough w/ band)

 

A2:

-10-20 push ups

-5-10 (box push ups- elevated upper body for scaling)

 

Weightlifting 

A. Snatch warm up (empty bar)

 

B. 6x2 power snatches @ (mod/ heavy for technique)

1:30 rest

 

Conditioning 

5 rounds

10 DB cleans (mod/heavy)

10 ring dips (kipping or banded if necessary)

10 cal row 

 

:30 rest 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

4 bench presses @ 75%

4/4 bent over rows (mod/ heavy) (over and underhand grip)

1:30 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

750m row @ 60%

15 back extensions (GHD)

15 pike touches (v ups)

15 back flies w/ band

15 chest flies w/ band

30 cal AB @ 60%

25 leg extensions

25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

Day 5:  (In order)

 

3x

5 ring rows @ tempo

7 strict ring dips (band if necessary)

9 squats w/ weight (mod)

 

Weightlifting 

A. Clean warm up (empty bar)

 

B. 6x2 power cleans @ (mod for technique)

1:30 rest

 

Conditioning:

4 rounds 

6 TTB or hanging knee raises 

8 DLs @ 50%

10 burpees over the bar 

:30 rest 

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

6 sets

1 box jump

4 squat @ 75%

4 strict DB presses (heavy for 4)

4 DB push presses @ same

1:30 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3x

8 banded pvc pull downs 

10 parallete push ups 

12 close stance squats

(Flow)

 

Gymnastics

15:00 Pistol & Ring Muscle up work

A1: Pistol

-box pistol

-pistol roll up

-pistol standing on a box

 

Rest as needed 

 

A2:

-ring swings w/ towel between feet

-low ring muscle up transitions

-active grip static holds on high rings

-Hollow and Arch holds :30-:60

 

If able to do MUs- work in sets of 1-4 reps, AFTER performing 3 sets of skill development work from above.

 

EMOM 10 

8-12 burpees to 6" target (odd)

8-12 CTB/ pull ups/ banded pull ups or ring rows (even)

 

Conditioning 

5x50m sprints @ 90%

:20 rest

5x100m sprints @ 90%

1:00 rest 

 

3:00 rest 

 

300m run @ 85%

 

6 sets

4 DB bench presses (heavy for 4)

4 DB bench presses (lighter)

8 seated DB bent over rows (same as lighter DB)

 

Day 7: 

Rest

April 23-29, 2018

Week of 04/23/18

 

Week 2:

 

Day 1: (In order)

 

2x

15 cal row

15 shoulders 90 degrees- turn up & down

10 shoulders front & side 

10 banded pull downs

5 pass throughs- palms in

5 pass throughs- palms out

 

Gymnastics

12:00 rope climb work 

A1: 

Include any or all:

-1-3 rope climbs 

-:15-:30 active hang from rope

-rope hanging knee raises 

-box foot lock drill

-rope climb from the floor to standing and back down to the floor (beginner)

 

A2: 

1. :15-:30 side plank- right & left

2. 10-15 arch ups

3. :15-30 hollow hold

 

 

Note: 

-Choose a variation from A1 and then complete all 3 movements in A2 before returning to A1.  

-Only progress to full rope climbs if your arms can stay fully extended when you pull your feet up to secure the foot lock.  

 

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

 

B. 6x2 above the knee hang snatches @ 70% (Focus on technique. Scale to power snatch if a full snatch is an issue.)

1:30 rest

 

21-15-9

WBs (20/14)

Pull ups/ banded pull ups or ring rows

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets

5 strict presses @ 70%

3 push press @ same

2 push jerks @ same

2:00 rest

 

7:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

10 Double KB DLs (mod)

15 GHD sit ups or 15 straight leg sit ups w/ weight

20 DUs or 40 single unders

(Flow)

 

Conditioning

300m run @ 75%

1:30 rest

500m run @ 70%

3:00 rest 

300m run @ 80%

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop)

 

B. 6x2 above the knee hang cleans  @ 70%  (Focus on technique.  Scale to power clean if full clean is an issue.)

 

1:30 rest

 

Front squat

5 sets

5 front squats @ 70%

5/5 front rack elevated lunges (mod)

 

2:00 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets 

5 deadlifts @ 70%

5 straight leg sit ups w/ weight

2:00 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

 

5 scap pull ups

:15-:20 active hang from bar

10 scap push ups 

10 body tightener pulses w/ :02 pause

(Flow)

 

Gymnastics 

10:00 strict pull up work

A1: 

-5-10 strict pull ups

-3-6 banded pull ups (tough w/ band)

 

A2:

-10-20 push ups

-5-10 (box push ups- elevated upper body for scaling)

 

Weightlifting 

A. Snatch warm up (empty bar)

 

B. 8x2 above the knee power snatches @ (mod for technique)

1:30 rest

 

Conditioning 

5 rounds

8 TTB or hanging knee raises 

12 DB snatches (mod/ heavy)

16 cal row 

 

1:00 rest 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets

5 bench presses @ 70%

3/3 bent over rows (mod/ heavy) (over and underhand grip)

2:00 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

(Active recovery or rest)

 

3 rounds

500m row @ 70%

15 back extensions (GHD)

15 pike touches (v ups)

15 back flies w/ band

15 chest flies w/ band

25 cal AB @ 70%

25 leg extensions

25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

(Flow)

 

Day 5:  (In order)

 

3x

5 ring rows @ tempo

10 low ring push ups 

:15 bottom of the dip hold

 

:20 ring support hold 

 

Weightlifting 

A. Clean warm up (empty bar)

 

B. 8x2 above the knee hang power cleans @ (mod for technique)

1:30 rest

 

Conditioning:

4 rounds 

15 cal AB

12 GHD sit ups or pike touches w/ weight 

9 Russian KB swings (heavy for 9)

1:00 rest 

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

5 sets

1 box jump

5 squat @ 70%

5 strict DB presses (heavy for 5)

5 DB push presses @ same

2:00 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

3x

6 banded pvc pull downs 

8 parallete push ups 

10 close stance squats

(Flow)

 

Gymnastics

15:00 Pistol & Bar Muscle up work

A1: Pistol

-box pistol

-pistol roll up

-pistol standing on a box

 

Rest as needed 

 

A2:

-jumping bar MU

-belly button bar 

-banded bar MU

 

If able to do bar MU, work in sets of 1-4. 

 

EMOM 10 

8 BB shoulder to overhead or DB push presses (mod/heavy) (odd)

8-12 CTB/ pull ups/ banded pull ups or ring rows (even)

 

Conditioning 

15x50m sprints @85%

:15 rest 

 

3:00 rest

 

200m sprint @ 90%

 

5 sets

5 DB bench presses (heavy for 5)

5 DB bench presses (lighter)

10 seated DB bent over rows (same as lighter DB)

 

Day 7: 

Rest

April 16-22, 2018

Day 1: (In order)

 

Warm-up:

3x

15 cal row

15 shoulders front & side

15 banded pull downs

15 shoulders 90 degrees 

15 wrists circles each way

15 squats 

(Flow)

 

Gymnastics

A. 5 sets (for technique)

6-10 butterfly or kipping pull ups 

6-10 kipping ring dips or banded ring dips

Rest as needed 

 

B. 5 sets (for technique)

6-10 banded strict handstand push ups

https://instagram.com/p/BcSyP4fBvAo/

Rest as needed

Weightlifting

A. WL warm (from the power position- snatch grip, empty bar)

3 shrugs

3 high pulls

3 muscle snatches- keep the bar over head after 3

3 snatch lands - (while holding the bar static overhead- with increasing drops-i.e. 2", 4", 6" or at parallel)

3 snatch drops- full drop- (while holding the bar static overhead)

https://youtu.be/Y5YFU_iuwJ4

 

B. 8x2 high hang snatches @ 50-60% w/ :03 pause at the bottom (Focus on technique.  Reset between reps. Scale to power snatch if full snatch is an issue.)

1:30 rest

 

4 rounds

12 cal AB

10 front squats from the floor (mod)

8 CTB/ pull ups 

1:00 rest 

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets

7 strict presses @ 60%

3 push press @ same

2:00 rest

 

7:00 row cool down and stretch

 

Day 2: (In order)

 

Warm up 

3x

5/5 single leg DLs

10 KB swings

15 abmat sit ups 

(Flow)

 

Weightlifting 

A. Weightlifting warm up (from the clean grip, empty bar)

3 shrugs

3 high pulls

3 muscle cleans 

3 tall cleans (full drop) https://youtu.be/YhGbp1wp8Ls

 

B. High hang cleans 8x2 @ 50-60% w/ :03 pause at the bottom.  (Focus on technique.  Reset between reps. Scale to power clean if full clean is an issue.)

 

1:30 rest

 

Conditioning

5x200m runs @ 80% w/ 1:00 rest

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets 

7 deadlifts @ 60%

7 straight leg sit ups w/ weight

2:00 rest

 

7:00 AB cool down & stretch 

 

 

Day 3: (In order)

 

Warm up

 

3 rounds

4 ring rows @ tempo

8 push ups 

12 squats w/ weight (mod)

16 alt pike touches 

(Flow)

 

Weightlifting 

A. Snatch warm up (empty bar)

 

B. 5 sets

2 high hang power snatch+ 2 OH squats @ (mod for technique)

1:30 rest

 

Conditioning 

4 rounds

10 thrusters (mod)

10 bar facing burpees

 

1:00 rest 

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets

7 bench presses @ 60%

7 bent over rows (mod)

2:00 rest

 

7:00 AB cool down & stretch

 

 

Day 4: 

Rest

 

 

Day 5:  (In order)

 

Warm up:

3x

5 strict pull ups

10 push ups 

15 squats 

(Flow)

 

Gymnastics

A. 8:00 pistol work

https://youtu.be/Zbv6twzC4xg

 

Rest as needed 

 

B. 8:00 bar MU work

Choose progressions

If able to do bar MU work in sets of 2-4.  Can use a band if necessary or use a box to get over the bar and work the negative coming down.

https://youtu.be/astSQRh1-i0

 

Weightlifting 

A. Clean warm up (empty bar)

 

B. 5 sets

3 high hang cleans @ (mod for technique)

1:30 rest

 

Conditioning:

4 rounds 

12 DLs (mod)

9 HPC

6 STO

1:00 rest 

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 85%

Then 

3 sets

2 box jumps

7 squat @ 60%

15 strict DB presses (heavy for 15)

2:00 rest

 

5:00 AB cool down & stretch

 

 

Day 6:   (In order)

 

Warm up

3x

5 ring rows @ tempo

10 low ring push ups 

:15 bottom of the dip hold

:20 ring support hold 

 

EMOM 8 

8 BB shoulder to overhead 95/65 (odd)

8 burpees over the bar (even)

 

Weightlifting 

A. Snatch warm up (empty bar)

 

B. 2x10 hang power snatch (mod)

1:30 rest 

 

C. Clean warm up (empty bar)

 

D. 2x10 hang power clean (mod)

1:30 rest 

 

Conditioning 

10x100m @ 80%

:30 rest

 

3:00 rest

 

300m run @ 80%

 

Front squat

3 sets

5 front squats @ 60% w/ :03 pause 

5/5 elevated lunges (mod/ heavy)

15 DB bench presses (heavy for 15)

15 seated DB bent over rows (heavy for 15)

2:00 rest

 

Day 7: 

Rest