October 22-October 28, 2018

WEEK 3


DAY 1


A)

3x

20ea Banded shoulder internal rotation and external rotation

10 Band W+Press

10 Natural leg extensions

20 Plate lateral jumps

10 BB Skull Crushers

15 Band Tricep extensions

10 BB Bicep Curls

:30 Double KB Front Squat Hold



B)

Snatch


3x3 tall snatch


5x2 high hang snatch @ 60-70%


C)

Squats

3 sets

2 Quarter squat jump w/ weight

7 squats @ 60%

15 DB Strict Press

1:30 rest


D)

4 sets

Max minus

Pull ups

Push ups

15-20 GHD sit ups


E)

5x

15 Cal AB

10 KB DL (heavy for 10)

1:30 rest


F)

5-10:00 Stretch



Day 2:


A)

3x

GHD Core Maintenance

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”

6-8 Scap Shrugs or Circles (Handstand or Plank Position)

:60-:90 Hip Flow

20 Shoulders Front and Side Raises



B)

3x3 extension to split jerk


5x2 split jerk @ 60-70%


C)

Treadmill Runs

300m

Rest :90

500m

Rest 2:30

300m


D)

Deadlifts

3 Sets

7 DL 60%

7 Strict TTB or Straight Leg sit-ups with weight


E)

6x

Choose (kipping/butterfly Chest to bars/Pull-ups/ring rows)

Complete 6 challenging, replicable sets, focused on technique, timing, tension and fluid movement.  Rest as needed between sets


F)

5-10:00 Stretch


DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

:20 Parallette L-hold

10 Power Raises, light weight

40 DUs

20 Squats


B)

4x3

Tall Cleans


5x2

High Hang Cleans 60-70%


C)

3 Sets

7 Bench Press 60%

7/7 Bent Over BB row (overhand/underhand)




D)

6x

Kipping Toes to Bar/Knee Raises

Complete 6 challenging, replicable sets, focused on technique, timing, tension and fluid movement. Rest as needed between sets


E)

4x

25 Cal Row

25 WB


F)

5-10:00 Stretch


DAY 4


50 Minute AMRAP

25 Cal AB

10ea Cross Step Over

5 D-Ball

5 Ring Swings

20 Windshield Wipers with Weight

500m Ski Erg

10ea Calf Raises

1-2 Strict Legless Rope climbs

10ea Banded Plank Knee-Ins

5 Ring Rows with weight

10ea Curtsy Lunges with weight


DAY 5


A)

3x

Leg Maintenance

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15ea Calf Raises (Toes in, out and parallel)

GHD Core Maintenance

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”


B)

3x

15 Hollow Band Pull Downs

10 DB Curl + Press

:15/:15 Ring Support hold directly into Dip hold

3 Box Jumps with Weight


C)

15:00

Alternating movements each minute, :30/:30 (work/rest)

DUs

Hang Power Cleans (select a weight you can complete 10-12 reps per round)

HSW (handstand walk)/Ring Push ups/Burpees with two push ups



D)

Strict Press+ Push Press

3 sets

7 Strict Press + 3 Push press, 60%


E)

3 Sets

7 Front Squats, 60%

7/7 Elevated Split Squats with Weight


G)

5-10:00 Stretch



DAY 6

A)

3x

15ea Elevated Floor Bridge

10 Push-Ups

5ea Windmill

40 DUs


B)

4x

Max Minus with Weight at 25% of your heavy weighted pull-up/dip from last week

Pull-ups

Ring Dips

Rest as needed


C)

3x

15 DB Bench

15  Brathwaite Rolls

15  Bent over DB Rows

15 Shrugs


D)

2 Sets of 4:00, 2:00 rest in between

Alternating movements :20/:10 (work/rest)

Box jumps

Treadmill Sprints


E)

Hang Power Snatch (cycling technique)

5x5

F)

20:00 Stretch



October 15-21, 2018

WEEK 2


DAY 1


A)

3x

20ea Banded shoulder internal rotation and external rotation

10 Band W+Press

10 Natural leg extensions

20 Plate lateral jumps

10 BB Skull Crushers

15 Band Tricep extensions

10 BB Bicep Curls

:30 Double KB Front Squat Hold



B)

Snatch

3x3 snatch third pull under


3x3 tall snatch


4x3 high hang snatch @ 50-60%


C)

Squats

6 sets

2 Quarter squat jump w/ weight

3 squats @ 50-60% w/ :05 hold standing, 05 decent, :05 hold on bottom, explode up

6 Arnold press (mod) (controlled)

1:30 rest


D)

4 sets

Max minus

Pull ups

Push ups

15-20 GHD sit ups


E)

5x

500m row

50 DUs

1:30 rest


F)

5-10:00 Stretch



Day 2:


A)

3x

GHD Core Maintenance

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”

6-8 Scap Shrugs or Circles (Handstand or Plank Position)

:60-:90 Hip Flow

20 Shoulders Front and Side Raises



B)

3x3 extension to split jerk


3x3 drop to split


4x3 split jerk @ 50-60%


C)

18:00 alt EMOM

Min 1: TTB (:20/:40)

Min 2: Burpees over box (:30/:30)

Min 3: Run (:40/:20)


D)

Deadlifts

6 sets

3 deadlifts @ 60% w/ :05 pause 1" off the floor, :05 pause above the knee, :05 pause mid

thigh & :05 decent

3 strict TTB @ tempo


E)

3x

10ea Tempo Lungs with DB (heavier than last week)

10ea Elevated Renegade Rows

7 Bottoms up Good Mornings

10ea Barbell Wrist Rolls


F)

5-10:00 Stretch

DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

:20 Parallette L-hold

10 Power Raises, light weight

40 DUs

20 Squats


B)

4x3

Tall Cleans, :02 Hold in the catch


5x3

High Hang Cleans (from mid thigh)


C)

6x

3 Tempo Bench Press, 5 counts each at top, descent, and bottom

6 Brat Rolls

6 Bent Over DB Row

12 DB Shrugs



D)

Max Minus

4x

Push-ups

Pull-ups

15-20 GHD Sit-ups


*Max Minus means: Stop a few reps short of what a max set would be, going by feel.  If your max is less than 6 reps use, an assistance band that would allow for a max set of 10 reps.


E)

4x

25 Cal AB

50 Squats (unweighted)

:90


F)

5-10:00 Stretch


DAY 4


REST DAY


Take a true day of rest.  Any activity should be strictly restorative.


DAY 5


A)

3x

Leg Maintenance

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15ea Calf Raises (Toes in, out and parallel)

GHD Core Maintenance

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”


B)

3x

15 Hollow Band Pull Downs

10 DB Curl + Press

:15/:15 Ring Support hold directly into Dip hold

3 Box Jumps with Weight


C)

20:00 Clock

:30/:30 (work/rest)

DUs

Over the bar burpees


D)

Tempo Strict Press

6x3 at 60-70%, 5 counts each at top, descent, and bottom


E1)

Tempo Front Squat

6x3 50-60%, 5 count descent, and 5 count hold in the bottom, 5 count hold at the top


E2)

Elevated Split Squat with Weight

6x3



F)

3x3

High Hang Power Snatch


3x3

High Hang Power Clean


G)

5-10:00 Stretch



DAY 6

A)

3x

15ea Elevated Floor Bridge

10 Push-Ups

5ea Windmill

40 DUs


B)

3x

Max Minus with Weight at 50% of your heavy weighted pull-up/dip from last week

Pull-ups

Ring Dips

Rest as needed


C)

3x

10 DB Bench

10 Brathwaite Rolls

10 Bent over DB Rows

10 Shrugs


D)

Treadmill Sprints

10 x 50m, :15 between

2:00 rest, then

5x 100m, :30 rest


E)

20:00 Stretch





October 8-14, 2018

GHD Core Maintenance: Glute Ham Raises, Back Extensions, Hip Flexions, GHD "Reverse Hypers"

WEEK 1

DAY 1

A)

3x

GHD Core Maintenance https://instagram.com/p/BoplhOlBIvQ/

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”

6-8 Scap Shrugs or Circles (Handstand or Plank Position)

:60-:90 Hip Flow https://instagram.com/p/Bopl_6ehEod/

20 Shoulders Front and Side Raises https://instagram.com/p/BQjKy83FQr9/


B)

3x

Weightlifting Warm-up

Snatch Grip, 3 each movement

Shrugs

High Pulls

Muscle Snatch

Footwork Drill

Sotts Press

Power Snatch from the Hip


4x3 Tall Snatch

https://www.catalystathletics.com/exercise/217/Tall-Snatch/


4x3 Halting Snatch DL

Pause at 1”, above the knee and high hang


C1)

Tempo Back Squat

5x5 at 40-50%

(3 counts down, 3 second pause in the bottom)


C2)

Arnold Press

5x10 at challenging weight for 10 reps


D1)

3x5 Tempo Pull-ups

(3 counts each at the top, descent and bottom)

*Use a band if needed to achieve the 5 tempo reps


D2)

3x5 Tempo Parallel Bar Dips

(3 counts each at the top, descent and bottom)

*Use a band if needed to achieve the 5 tempo reps


E)

AssaultBike (AB) Intervals

10 x :60, :30 Rest


F) Leg Maintenance

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15ea Calf Raises (Toes in, out and parallel)


G)

5-10:00 Stretch



DAY 2


A)

https://instagram.com/p/BosRdX1hj2x/

3x

20ea Banded shoulder internal rotation and external rotation

10 Band W+Press

10 Natural leg extensions

20 Plate lateral jumps

10 BB Skull Crushers

15 Band Tricep extensions

10 BB Bicep Curls

:30 Double KB Front Squat Hold


B)

3x

10ea Tempo Lungs with DB

10ea Elevated Renegade Rows

3ea TGU (Turkish Get Ups)

10ea Barbell Wrist Rolls


C)

Halting Deadlift

5x5 at 50%, pause at 1”, knee and mid thigh

http://www.youtube.com/watch?v=0f315X7lCXg

5x5 Strict TTB (Toes to Bar) or Strict Knee Raise


D)

Run

3x 600m Run, 70%


E)

3x

7 Bottom’s Up Good Mornings

http://www.youtube.com/watch?v=1ATixR61uWw

7 Jerk Dip Squats, challenging weight, perfect form

https://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/


F)

5-10:00 Stretch


DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

:20 Parallette L-hold

10 Power Raises, light weight

40 DUs

20 Squats


B)

4x3

Tall Cleans, :02 Hold in the catch


5x3

High Hang Cleans (from mid thigh)


C1)

Tempo Bench Press

5x5, 3 counts each at top, descent, and bottom


C2)

Single Arm DB Row

5x5



D)

Max Minus

3x

Push-ups

Pull-ups

Extended V-Crunches


*Max Minus means: Stop a few reps short of what a max set would be, going by feel.  If your max is less than 6 reps use, an assistance band that would allow for a max set of 10 reps.


E)

3x

1000m Row, 2:00 Rest


F)

5-10:00 Stretch


DAY 4


50 Minute AMRAP

25 Cal AB

10ea Cross Step Over

5 D-Ball

5 Ring Swings

20 Windshield Wipers with Weight

500m Ski Erg

10ea Calf Raises

1-2 Strict Legless Rope climbs

10ea Banded Plank Knee-Ins

5 Ring Rows with weight

10ea Curtsy Lunges with weight


DAY 5


A)

3x

Leg Maintenance

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15ea Calf Raises (Toes in, out and parallel)

GHD Core Maintenance

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”


B)

3x

15 Hollow Band Pull Downs

10 DB Curl + Press

:15/:15 Ring Support hold directly into Dip hold

3 Box Jumps with Weight


C)

12:00 Clock

DUs :20/:20 (work/rest)

Burpees :20/:20 (work/rest)

*9 sets


D)

Tempo Strict Press

5x5 at 40-50%, 3 counts each at top, descent, and bottom


E1)

Tempo Front Squat

5x5 40-50%, 3 count descent, and 3 count hold in the bottom


E2)

Elevated Split Squat with Weight

5x5



F)

4x3

High Hang Power Snatch


4x3

High Hang Power Clean


G)

5-10:00 Stretch



DAY 6

A)

3x

15ea Elevated Floor Bridge

10 Push-Ups

5ea Windmill

40 DUs


B)

3x

Max Minus with Weight at 50% of your heavy weighted pull-up/dip from last week

Pull-ups

Ring Dips

Rest as needed


C)

3x

10 Incline DB Bench

10 Brathwaite Rolls

10 Bent over DB Rows

10 Shrugs


D)

Treadmill Sprints

2x

4:00 Clock, :20/:10 (Work/Rest)

rest 2:00 between 4:00 sets


E)

20:00 Stretch



October 1-7, 2018

WEEK 12


Day 1

3x

:90 AB (:20 push/:10 recovery

6 Banded YTM

6 Squats with weight :03 pause

:20-:60 Handstand hold/Plank

12 Snatch-grip Upright BB row

12 each 3 Way Triceps




Weightlifting

A. Weightlifting warm up

15:00 to Build to a heavy Snatch


Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

Build to a heavy single

Gymnastics

Weighted Ring dip: Build to a heavy single

Weighted Pull up: Build to a heavy single

Rest as needed


Conditioning

3 Rounds total

30 DUs

6/6 Single arm DB Shoulder to overhead)

2-4-6 rope Climbs (round 1, two rope climbs; round 2, four rope climbs; round 3, six rope climbs)


4:00 AB cool down

5:00 Stretch


Day 2:


3x

10 GHD Hip Flexions

10 GH Raises

10 Back Extensions

10 Thrusters

10 KB DL

30 DUs


WL

Jerks

15:00 to build to a heavy single jerk


Conditioning

300m Run @ 70%

15 GHD or 25 ABmat Sit ups

:90 rest


500m Run @ 75%

15 GHD or 25 ABmat Sit ups

2:30 Rest


300m Run @ 80%

15 GHD or 25 ABmat Sit ups


Deadlifts

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

Build to a heavy single DL

1:30 rest


3:00 Row cool down

Stretch


Day 3:


3x

250m Row

10 Push ups

10 Ring rows

5 Tempo Ring dips

5 Body Tightener to arch up

20 Chicken pecks or 2 Wall walks



Weightlifting

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

3 shrugs

3 high pulls

3 muscle cleans

3 tall cleans (full drop)

15:00 Build to a heavy single Clean


Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

Build to a heavy single bench press


Conditioning

Alternating EMOM 15

Minute 1: 6 HPC (unbroken, moderate)

Minute 2: 12 CTB Pull ups (Pull-ups, ring rows)

Minute 3: :30 Sprint



5:00 AB cool down

Stretch


Day 4:

40:00 AMRAP

400m Run

30 leg extensions, single leg

30 leg curls, single leg

20 ABmat sit ups

15 DB Bent over Flies

10 DB Curl + Press

20 Burpees

15 Superman, upper body only

10 each Crossover Box Step ups

10 each elevated DB rows


Day 5:

3x

15 Bicep Curls

15 Skull Crushers

15 Seated Pike ups

:30 each Star Side Plank

10 ea SL RDL



Weightlifting

Weightlifting Warm-Up


20:00 Total time:


Build to a heavy single Power Snatch


Build to a heavy single Power Clean


Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

Build to a heavy single Shoulder Press


Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @85%

Then

Build to a heavy single Front Squat


Conditioning:

4x

15 TTB (modify number of reps for consistent, unbroken sets across all rounds)

30 DUs

60’ Handstand walk (or 4 Wall Walks)

4:00 Row cool down

Stretch

Day 6

3 rounds

10 Cal AB

10ea Jump ups R/L

10ea Elevated Lunges

10 Pike Touches with weight

10 3-way Calf raises

Conditioning

10:00 EMOM

(:30/:30, work/rest)

Run at 75%


3:00 Rest


1000m Row @75%

5x

5 strict Pull-ups

10 Push-ups

15 Squats

20 ABmat Sit-ups


Bench Press

3 sets,

15 DB Bench

15 DB Bent Over Row

15 Brathwaite Rolls

15 DB or BB Shrugs

2:00 Rest

20:00 Stretch

Longer holds, :60-3:00 per stretch



September 24-30, 2018

WEEK 11


Day 1

3x

:90 AB (:20 push/:10 recovery

6 Banded YTM

6 Squats with weight :03 pause

:20-:60 Handstand hold/Plank

12 Snatch-grip Upright BB row

12 each 3 Way Triceps




Weightlifting

A. Weightlifting warm up



8-10x 1  Snatches, building


Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

1 box jump

2 squats @ 90%

2 Single Arm Strict DB Press + 1 SA DB PP +1 SA DB PJ

1:30 rest


Gymnastics

5 sets (all heavier than last week)

2 Strict Weighted Pull ups

2 Strict Weighted Ring Dips

6 KB Shrugs (heavy)

6 Brathwaite Rolls

:60 rest



Conditioning

5-3-1 Rope Climbs (descending reps each round.  Round 1 is 5 reps, round 2 is three reps, round 1 is 1 rep)

5/5 KB CJ

15 Cal AB


4:00 AB cool down

5:00 Stretch


Day 2:


3x

10 GHD Hip Flexions

10 GH Raises

10 Back Extensions

10 Thrusters

10 KB DL

30 DUs


WL


Jerks

8-10 x 1,  Building


Conditioning

4x

10 Heavy WBs

20 GHD sit ups

300m Run

:90


Gymnastics

3x

:60 Wall HS hold (break it up, if needed)

6 Body Tightners, :03 hold

15 each BB wrist exercises



Deadlifts

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

2 deadlifts @ 90%

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

1:30 rest


3:00 Row cool down

Stretch


Day 3:


3x

250m Row

10 Push ups

10 Ring rows

5 Tempo Ring dips

5 Body Tightener to arch up

20 Chicken pecks or 2 Wall walks



Weightlifting

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

3 shrugs

3 high pulls

3 muscle cleans

3 tall cleans (full drop)



Cleans

8-10x 1, building


Conditioning

10 CTB

14 DB Snatch

18 Burpees

:90


Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 Sets

2 Reps, 90%

3/3 BB bent over rows (heavy)




5:00 AB cool down

Stretch


Day 4:

40:00 AMRAP

400m Run

30 leg extensions, single leg

30 leg curls, single leg

20 ABmat sit ups

15 DB Bent over Flies

10 DB Curl + Press

20 Burpees

15 Superman, upper body only

10 each Crossover Box Step ups

10 each elevated DB rows



Day 5:

3x

15 Bicep Curls

15 Skull Crushers

15 Seated Pike ups

:30 each Star Side Plank

10 ea SL RDL



Weightlifting

Weightlifting Warm-Up


Power Clean

8-10 x 1 Power Snatch, building


8-10 x 1 Power Clean, building





Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

2 strict press+1 pp+1 pj @ 90%

:90 rest


Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

2 front squat @ 80%

3/3 Step ups, lower box+challenging weight

:90 rest



Conditioning:

6x

30 DUs

60’ HSW (or 4 Wall Walks)

60’ Walking Lunges



4:00 Row cool down

Stretch



Day 6

3 rounds

10 Cal AB

10ea Jump ups R/L

10ea Elevated Lunges

10 Pike Touches with weight

10 3-way Calf raises


Conditioning

2 Sets, 2:00 in between

10x 50m Sprints, :15 rest



Gymnastics

4 Sets

2-4 Strict deficit HSPU (select a deficit you can perform 2-4 reps)

12 walking lunges with DB (moderate)


5x

5 strict Pull-ups

10 Push-ups

15 Squats

20 ABmat Sit-ups


Bench Press

6 sets, heavier than last week

4 DB Bench (weight heavy for 4)

4 Brathwaite Rolls

4 Seated DB Bent Over rows

8 DB or BB Shrugs

2:00 Rest

20:00 Stretch

Longer holds, :60-3:00 per stretch



September 17-23, 2018

WEEK 10

Day 1

3x

:90 AB (:20 push/:10 recovery

6 Banded YTM

6 Squats with weight :03 pause

:20-:60 Handstand hold/Plank

12 Snatch-grip Upright BB row

12 each 3 Way Triceps



Weightlifting

A. Weightlifting warm up


B. 3x3 Snatch Pull Down (also called panda pulls or power pulls)

https://www.youtube.com/watch?v=75EJs8nz720


5x2 Snatches 85%


Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

1 box jump

3 squats @ 85%

3 Single Arm Strict DB Press + 2 SA DB PP +1 SA DB PJ

1:30 rest


Gymnastics

5 sets (all heavier than last week)

3 Strict Weighted Pull ups

3 Strict Weighted Ring Dips

6 KB Shrugs (heavy)

10 Brathwaite Rolls

:60 rest



Conditioning

3x 4:00 AMRAP, 2:00 rest

15 WB

10 TTB

5 D-Ball over shoulder


4:00 AB cool down

5:00 Stretch


Day 2:


3x

10 GHD Hip Flexions

10 GH Raises

10 Back Extensions

10 Thrusters

10 KB DL

30 DUs


WL

3x3 Drop to Split


Jerks

5x2 at 80-85%


Conditioning

3x

400m Run

80’ Farmer Carry

40 DUs

20 Burpees

:90


Gymnastics

Strict MUs

5 sets, :60

1-4 Reps + 2-4 Dips



Deadlifts

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

3 deadlifts @ 85%

3 straight leg sit ups w/ weight OR 3 Strict TTB

1:30 rest


3:00 Row cool down

Stretch


Day 3:


3x

300m Row

20 Shoulders Front + Side

15 Squats

10 Hollow hold pull downs

5+5 Scap Pull-ups + Pull-ups



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. 3x3 Clean Pull Downs (moderate)

https://www.catalystathletics.com/exercise/373/Clean-Pull-Down/


Conditioning

15 Bar Muscle Ups or 25 CTB or 35 Pull-ups/ring rows

30 Cleans @ 60% (full squat)

45 cal AB


Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 Sets

3 Reps, 85%

3/3 BB bent over rows (heavy)



Gymnastics

3x

6 Horizontal Ring Rows (controlled tempo)

:30 Ring Support Hold

:30 Hollow hold

:30 Bottom on dip hold

15 ea Elevated Floor Bridges

12 ea direction Calf Raises




5:00 AB cool down

Stretch


Day 4:

40:00 AMRAP

300m Run

20 Alternating Pike Touches

15 Squat Jumps

10 Push-ups

5/5 TGU

500m Row or Ski erg

5/5 Windmills

10 Jumping Lunges

15 Arch-ups

:20 HSH or Low Ring Plank


Day 5:

3x

2:00 Row (:30/:30, High effort/low effort)

20 Rebound jumps to low box (6” or less)

7 Ring swings

:20 Bottom of dip hold

4 Inch worm + T Push-up open ups, :03 hold



Weightlifting

Weightlifting Warm-Up


Power Clean

5x2 (75-80%)


Power Snatch

5x2 (75-80%)



Conditioning:

3x

3:00 Working:

500m/400m Row

Max reps of MUs or CTB or Pull-ups

2:00 Rest



Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

3 strict press+2 pp+1 pj @ 85%

2:00 rest


Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

Then

6 sets

3 front squat @ 80%

3/3 Step ups, lower box+challenging weight

2:00 rest


4:00 Row 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

Conditioning

10 Sets

100m Sprint @ 85%

3/3 Box Step ups


Then

3:00 Rest

300m Run @ 90%


Rest as needed, then:


10x

5 Push-ups

10 Squats

15 Sit-ups

Gymnastics

4 Sets

2-4 Strict deficit HSPU (select a deficit you can perform 2-4 reps)

12 each way Calf Raises

12 walking lunges with DB (moderate)


Bench Press

6 sets, heavier than last week

4 DB Bench (weight heavy for 5)

4 Brathwaite Rolls

4 Seated DB Bent Over rows

8 DB or BB Shrugs

2:00 Rest

20:00 Stretch

Longer holds, :60-3:00 per stretch



September 10-16, 2018

Day 1

3x

:90 AB (:20 push/:10 recovery

6 Banded YTM

6 Squats with weight :03 pause

:20-:60 Handstand hold/Plank

12 Snatch-grip Upright BB row

12 each 3 Way Triceps

 

 

 

 

Weightlifting

A. Weightlifting warm up

 

B. 3x3 Snatch Pull Down (also called panda pulls or power pulls)

https://www.youtube.com/watch?v=75EJs8nz720

 

5x2 Snatches 80%

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

1 box jump

4 squats @ 80%

3 Single Arm Strict DB Press + 3 SA DB PP +2 SA DB PJ

1:30 rest

 

Gymnastics

5 sets (all heavier than last week)

4 Strict Weighted Pull ups

4 Strict Weighted Ring Dips

4 KB Shrugs (heavy)

10 Brathwaite Rolls

:60 rest

 

 

Conditioning

2 Rounds:

24 cal Row

6ea KB Snatches

12 Push Ups

18 GHD Sit ups

6ea KB Snatches

12 Push Ups

18 GHD Sit ups

3:00

 

4:00 AB cool down

5:00 Stretch

 

Day 2:

 

3x

10 GHD Hip Flexions

10 GH Raises

10 Back Extensions

10 Thrusters

10 KB DL

30 DUs

 

WL

3 Sets

2 Barbell Drop to Split + 2 presses

 

Jerks

5x2 at 80-85%

 

Conditioning

Alternating EMOM 18:00

:30 DUs

:30 Row

:30 Treadmill Run

 

Gymnastics

Strict MUs

5 sets, :60

1-4 Reps + 2-4 Dips

 

3 Sets

3 Dropset Strict HSPU (use a band if needed) Ex: 5-3-2 reps with :20 rest between each. Increase from last week

20’ Stiff Leg Deadlift walk with weight

:90 rest

 

Deadlifts

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

4 deadlifts @ 80%

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

1:30 rest

 

3:00 Row cool down

Stretch

 

Day 3:

 

3x

300m Row

5 Pull ups

10 push ups

15 squats

15 Curl & Press

 

 

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. 3x3 Clean Pull Downs (moderate)

https://www.catalystathletics.com/exercise/373/Clean-Pull-Down/

 

Conditioning

5 Rounds

4 Bar Muscle ups or 10 CTB or 12 pull-ups

2 Cleans, build each round (full squat cleans)

then...

3:00 Rest

5x 300m Row

:60 rest

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 Sets

4 Reps, 80%

4/4 BB bent over rows (heavy)

 

 

Gymnastics

3x

10 Horizontal Ring Rows (controlled tempo)

:30 Ring Support Hold

:30 Hollow hold

:30 Bottom on dip hold

 

 

 

5:00 AB cool down

Stretch

 

Day 4:

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:

3x

2:00 AB (:30/:30)

20 Rebound jumps to low box (6” or less)

10 Box Jumps

7 Ring swings

:20 Bottom of dip hold

5 Inch Worms

 

 

Weightlifting

Weightlifting Warm-Up

 

Power Clean Cycling

5x3 @ 65-75% of Power Clean.  Touch & go, no pauses at the hip

 

 

Conditioning:

5x

4 Ring Muscle Ups or 8 CTB or 12 Pull-up/Ring Rows

2 Snatches, building weight each round (Full squat, not touch and go)

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

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

2:00 rest

 

Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

4 front squat @ 80%

4/4 Step ups, lower box+challenging weight

2:00 rest

 

4:00 Row 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

 

 

Conditioning

 

  1. 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 reps of Unbroken DUs (if you miss 3 times on any set, continue on to part B)

:60 Rest, then

  1. 10x50m Sprint, :15, 85% effort

2:00 Rest

10x50m Sprint, :15, 85% effort

 

Gymnastics

4 Sets

2-4 Strict deficit HSPU (select a deficit you can perform 2-4 reps)

12 each way Calf Raises

12 walking lunges with DB (moderate)

 

 

Bench Press

 

5 sets

5 DB Bench (weight heavy for 5)

5 Brathwaite Rolls

5 Seated DB Bent Over rows

10 DB Shrugs

2:00 Rest

 

20:00 Stretch

 

Longer holds, :60-3:00 per stretch

 

September 3-9, 2018

WEEK 8

 

 

Day 1

3x

:90 AB (:20 push/:10 recovery

6 Banded YTM

6 Squats with weight :03 pause

:20-:60 Handstand hold/Plank

12 Snatch-grip Upright BB row

12 each 3 Way Triceps

 

 

 

Weightlifting

A. Weightlifting warm up

 

B. 3x3 Snatch Pulls (moderate/heavy, heavier than last week)

 

4x3 Snatches 75%

 

Squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets

1 box jump

5 squats @ 75%

5 Strict DB Press + 3 DB Push Press + 2 DB Push Jerk

1:30 rest

 

Gymnastics

5 sets (all heavier than last week)

5 Strict Weighted Pull ups

5 Strict Weighted Ring Dips

5 KB Shrugs (heavy)

10 Brathwaite Rolls

:60 rest

 

 

Conditioning

5 Rounds

 

8 Target Burpees

10 TTB

12 Single Arm overhead lunges (change arms after 6 reps)

:90

 

4:00 AB cool down

5:00 Stretch

 

Day 2:

 

3x

10 GHD Sit-ups

10 GH Raises

10 Back Extensions

10 Thrusters

10 KB DL

30 DUs

 

WL

3 Sets

2 Barbell Drop to split+ 2 presses

 

Jerks

5x3 at 75%, :03 pause in catch

 

Conditioning

6x

:30 Burpees over the Bar

:60 Treadmill run

:60 Rest

 

Strict MUs

5 sets, :60

1-4 Reps (goal is more total reps than last week)

 

Deadlifts

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets

5 deadlifts @ 75%

5 straight leg sit ups w/ weight OR 5 Strict TTB

1:30 rest

 

3:00 Row cool down

Stretch

 

Day 3:

 

3x

300m Row

5 Pull ups

10 push ups

15 squats

15 Curl & Press

 

 

 

Gymnastics

*Either do the skill work OR the alternating EMOM

 

EMOM 12:00

Odd: 2-5 Bar Muscle-ups (Increase reps from last week, if possible)

Even :30 of Pistols

 

Bar MUs and pistol work

5 sets

A1- Bar MU variations

Banded bar MU

Box bar MU

Bar MU negative

 

or

 

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. 3x3 Clean Pulls (moderate/heavy)

 

4x3 Cleans 75%

 

Bench

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

5 Sets

5 Reps, 75%

5/5 BB bent over rows (heavy)

 

Conditioning

2x 5:00 AMRAP, 3:00 rest in between:

30 DUs

15 WB

2 Rope climbs

 

 

5:00 AB cool down

Stretch

 

Day 4

 

3 Rounds

3 TGU

5 KB Snatch

7 Single Leg RDL

9 Curtsy Lunge or Sandbag lunge

11 Single Arm Thrusters

500m Row

7 TTB

4 Wall Walks

20 Step ups with weight (single arm KB front rack, switch hands after 10 reps)

6 Hollow rolls

400m Run

 

 

Day 5

3x

2:00 AB (:30/:30)

20 Rebound jumps to low box (6” or less)

10 Box Jumps

7 Ring swings

:20 Bottom of dip hold

5 Inch Worms

 

 

Weightlifting

Weightlifting Warm-Up

 

Power Snatch Cycling

5x3 @ 60-70% of power snatch.  Touch & go, no pauses at the hip

 

 

Conditioning:

Alternating EMOM 10:00

Minute 1: 3 Power Cleans (Challenging weight, 75-80%)

Minute 2: Muscle-ups, one unbroken set no longer than :20

 

Pressing

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets

5 strict press+3 pp+2 pj @ 75%

2:00 rest

 

Front squat

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

5 sets

5 front squat @ 75%

5/5 Step ups, lower box+challenging weight

2:00 rest

 

Day 6

3 rounds

 

15/15 knee ups- r&l

30 alt pike touches

15/15 elevated floor bridges- r&l

30 DUs

 

 

Conditioning

 

  1. 5-10-15-20-25-30-35-30-25-20-15-10-5 reps of Unbroken DUs (if you miss 3 times on any set, continue on to part B)

:60 Rest, then

  1. 5x100m Sprints @ 80%, :60 rest

 

Gymnastics

3 Sets

 

3 Dropset Strict HSPU (use a band if needed) Ex: 5-3-2 reps with :20 rest between each

20’ Stiff Leg Deadlift walk with weight

 

 

Bench Press

 

4 sets

7 DB Bench (weight challenging for 7)+ 3 DB Bench (lighter) Overall heavier than last week

10 Seated DB Bent Over rows

2:00 Rest

 

20:00 Stretch

 

Longer holds, :60-3:00 per stretch

 

August 27-September 2, 2018

WEEK 7

Day 1

3x

:90 AB (:20 push/:10 recovery

6 Banded YTM

6 Squats with weight :03 pause

:20-:60 Handstand hold/Plank

12 Snatch-grip Upright BB row

12 each 3 Way Triceps

 

 

 

Weightlifting

 

 

 

A. Weightlifting warm up

 

B. 3x3 Snatch Pulls (moderate/heavy)

 

 

4x3 Snatches @ 70%

 

 

Squat

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets

2 box jump

7 squats @ 70%

10 Strict DB Press + 5 DB Push Press

2:00 rest

 

Gymnastics

 

5 sets

6 Strict Weighted Pull ups

6 Strict Weighted Ring Dips

6 KB Shrugs (heavy)

12 Brathwaite Rolls

:60 rest

 

 

Conditioning

 

 

3 Rounds

12 CTB/Pull-ups

12 Burpees over the bar

12 BB Overhead Walking Lunge Steps (moderate)

:60 Rest

 

4:00 AB cool down

 

5:00 Stretch

 

Day 2:

 

3x

10 GHD Sit-ups

10 GH Raises

10 Back Extensions

10 Thrusters

10 KB DL

30 DUs

 

WL

 

4 Sets

3 Drop to split+3 strict behind the neck press in the final split

https://www.catalystathletics.com/exercise/417/Drop-To-Split/

 

Jerks

 

5x3 at 70%, :03 pause in catch

 

Conditioning

 

5x

:30 DUs

:60 Treadmill run

:60 Rest

 

Strict MUs

 

5 sets, :60

1-4 Reps

 

Deadlifts

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets

7 deadlifts @ 70%

7 straight leg sit ups w/ weight OR 7 Strict TTB

2:00 rest

 

3:00 Row cool down

 

Stretch

 

 

Day 3:

 

 

 

3x

 

300m Row

5 Pull ups

10 push ups

15 squats

15 Curl & Press

 

 

Gymnastics

 

 

*Either do the skill work OR the alternating EMOM

 

EMOM 12:00

 

Odd: 2-5 Bar Muscle-ups (Increase reps from last week, if possible)

Even :30 of Pistols

 

OR

 

 

SKILL WORK

 

Bar MUs and pistol work

5 sets

A1- Bar MU variations

Banded bar MU

Box bar MU

Bar MU negative

 

and

 

 

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. 3x3 Clean Pulls (moderate/heavy)

 

 

4x3 Cleans 70%

 

 

Bench

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

3 Sets

7 Reps, 70%

7/7 BB bent over rows (heavy)

 

Conditioning

 

3x with 2:00 rest

 

3:00 AMRAP

 

7 CJ

7 TTB

 

 

 

5:00 AB cool down

 

 

 

Stretch

 

Day 4

 

3x

3 TGU

5 KB Snatch

7 Single Leg RDL

9 each Curtsy lunge

11 Single arm thrusters

500m Row

7 Strict TTB or Straight Leg sit-ups with weight

14 Push ups

10/10 Box Step ups with weight (kettlebell single arm front rack)

:30 Hollow Hold

400m Run

 

10:00 Stretch

 

 

Day 5

 

2:00 AB (:30/:30)

20 Rebound jumps to low box (6” or less)

10 Box Jumps

7 Ring swings

:20 Bottom of dip hold

5 Inch Worms

 

 

Weightlifting

 

 

Weightlifting Warm-Up

 

Power Snatch

 

  1. Build to a challenging double, not touch and go

  2. 3x2 @ 90% of A

 

Power Clean+Push Jerk

 

  1. Build to a challenging double, not tough and go

  2. 3x2 @ 90% of A

 

Conditioning

 

Alternating EMOM 9:00

Minute 1:  3-6 Muscle ups or CTB/Pull ups/Ring rows, adjust reps accordingly

Minute 2:  10 Box Jumps (challenging height for 10)

Minute 3:  10 Deadlifts (challenging weight for 10)

 

Pressing

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets

7 strict press+3 pp @ 70%

2:00 rest

 

Front squat

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

3 sets

7 front squat @ 70%

7/7 Step ups, lower box+challenging weight

2:00 rest

 

Day 6

 

 

3 rounds

 

15/15 knee ups- r&l

30 alt pike touches

15/15 elevated floor bridges- r&l

30 DUs

 

 

Conditioning

 

 

  1. 5-10-15-20-25-30-25-20-15-10-5 reps of Unbroken DUs (if you miss 3 times on any set, continue on to part B)

1:00 Rest, then

  1. 10x50m Sprints @ 80%

 

 

Bench Press

 

 

3 sets

10 DB Bench (weight challenging for 10)+ 5 DB Bench (lighter)

15 Seated DB Bent Over rows

2:00 Rest

 

20:00 Stretch

 

Longer holds, :60-3:00 per stretch

 

August 20-26, 2018

WEEK 6   

 

 

Day 1: (In order)

 

 

3x

 

3/3 TGU (Turkish Get Ups)

6/6 Curtsy Lunges with weight

9 Cal Row

12 Hollow Snaps

15 ShoulderS Front & Side

 

 

Weightlifting

 

 

A. Weightlifting warm up

 

B. 5x

 

3 Position Snatch (high hang, above the knee, below the knee)  (moderate, build to heavier than last week)

 

Squat

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

1 box jump

1 squats @ 90%

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

1:30 rest

 

Gymnastics

 

4 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

10 CTB/Pull-ups

10 cal AB

10 HSPU

10 DB Front Rack Lunge Steps

: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

24 ea Knee Ups

 

Jerk

 

A. 4x2  jerk recoveries @ 105-115%

 

B.  EMOM 10

 

Minutes 0-3, 2 Split Jerks @ 60-70% (4 sets)

Minutes 4-10 1 Split Jerk, build up from 75%+ (6 sets)

 

Conditioning

300m run @ 80%

:60

500m run @ 85%

2:00

300m run @ 90%

 

Gymnastics

 

5x

A1. 1-4 Strict MUs+3-6 Strict Ring Dips

A2. 10 HIndu Lunges, add weight if possible (full range of motion is first priority!)

 

Strict MU’s Skill/Strength Work Options:

 

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

1 deadlifts @ 90%

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

5 arch to hollow drill w/ roller

5 Prone Passthroughs

15 GHD sit ups

:10 parallette L sits

:20 Handstand Hold or 2 Wall Walks

 

Gymnastics

 

*Either do the skill work OR the alternating EMOM

 

EMOM 12:00

 

Odd: 2-5 Bar Muscle-ups

Even :30 of Pistols

 

Bar MUs and pistol work

 

5 sets

A1- Bar MU variations

Banded bar MU

Box bar MU

Bar MU negative

 

or

 

 

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. 5x

 

3 Position Clean (high hang, above the knee, below the knee)  (moderate, build to heavier than last week)

 

Bench

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

1 @ 90%

3/3 BB bent over rows (heavy)

 

Conditioning

 

24:00 alt EMOM

:30 DUs

:20 STO (shoulder to overhead)

:30 AB Cals (85% effort)

:20 Kipping Ring Dips

 

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. 3x

 

2 Power Snatches + 1 hang power snatches (moderate)

:60 rest

 

C. 3x

 

2 Power Cleans + 1 hang power clean

:60

 

 

Conditioning

 

 

4 Rounds

5 Power Snatches

5 Muscle ups or CTB or Pull-ups

15 Cal Row

:90 Rest

 

Pressing

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 85%

Then

6 sets

1 strict press+1 pp+1 pj @ 90%

1:30 rest

 

Front squat

 

10 @ 40%

8 @ 50%

6 @ 60%

4 @ 70%

 

2 @ 80%

 

1 @ 85%

Then

6 sets

1 front squat @ 90%

3/3 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

 

 

Conditioning

 

 

4 Rounds

:30 Run

5 Pull-ups

10 Push-ups

15 Squats

20 Sit-ups

 

 

20:00 Stretch

 

 

Longer holds, :60-3:00 per stretch

 

August 13-19, 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