January 7-13, 2019

We want thank all of you for following along with this program. You are probably aware, we are opening a brick and mortar gym in Chicago, which we are thrilled about. Unfortunately we we will no longer be able to give the deserved attention to this particular vehicle for providing programming.

January 13, 2019 will be the last day programming will be available on this site. We hope this provides enough lead time for you to make necessary arrangements. Those of you in Chicago are obviously welcome to check out the membership options to come train at the new 13th Flow gym. If there is anything we can do to support you in your training moving forward, please don’t hesitate to send an email to akinwaleinfo@gmail.com and let us know.

Thank you again!


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”

10 Superman Snap, :02 at top

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

8 each Curtsy Lunges with weight

20 Shoulders front and side

B)

6x

2 Jumps with weight

4 BS @80%

2+1+1 Single arm DB Press+PP+PJ, heavier than last week

:90 rest

C)

3x

:20 Ring L-sit or Ring top of dip hold

20 Opposite arm/opposite leg arch up (lift left arm and right leg into an arch up, then switch)

:30 Wall Handstand hold

D) For time:

2k Row

50 Goblet Squats

25 Hang Power Cleans

E)

5-10:00 Stretch



DAY 2

A)

3x

10 BB Good mornings

10 Bent over Flies

:20 each star side plank

15ea Banded adductors

15 Cal Ski Erg or Row


B)

6x

4 Deadlift@ 75%

4 Strict + 4 kipping TTB or Knee raises

C)

4 Rounds

:20 DB Shoulder to Overhead, :40 rest

:30 Burpees, :30 Rest

:20 DB Hang Clean (full squat), :40 rest

:30 DUs, :30 rest

D)

3x

7 kipping Ring Swings (stay tight!)

:20 Bottom of dip hold

E)

5-10:00 Stretch



DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15 cal Row

10 Push Ups on DBs

10 DB Bent Over Rows

10 DB Curl + Press

15 Banded Reverse Fly

B)

WL warm-up

then,

20:00 minutes to work a challenging Snatch single and a challenging Clean & Jerk single. No more than one miss as you build.

C)

6x

Bench Press 4 @ 80%

4 Single Arm DB Row

D)

20-14-8

Alternating DB Snatches

Burpee Box Jumps

F)

5-10:00 Stretch

A) 45:00 AMRAP

300m Run

20 Squats

15 Extended v-crunches

10 Push ups

5 Strict Pull ups

5 D Ball over shoulder

10 Curtsy Lunges w/ weight

15 Burpees

20 Calf Raises

25 45 degree shoulder raises

DAY 5

A)

3x

GHD Core Maintenance

   10 Glute Ham Raises

   10 Back Extensions

   10 Hip Flexions

   10 GHD “Reverse Hypers”

B)

3x

6 Prone Passthroughs

6 Hollow Rolls (roll sideways hitting superman and hollow positions)

10 Scap Pull-ups+:20 Deadhang

10 Moderate KB DL

C)

For Time:

50 Burpees

40 DUs

30 DL @ 40%

20 TTB

D)

6x

4 Strict Press + 5 Push Press @ 80%


E)

6x

4 Front Squat @ 80%

4 Elevated Split Squat

F)

5-10:00 Stretch

DAY 6

A)

3x

20 each knee ups

15 extended v crunches

10 squats w/ weight (mod)

15 back flies

20 chest flies

B)

3x

2 Wall walks into :30 Handstand hold

15 Superman Snaps

15 each Seated Leg raise

:60 rest

C)

800m Run for Time

F)

5:00 Stretch

December 31, 2018- January 6, 2019


We want thank all of you for following along with this program. You are probably aware, we are opening a brick and mortar gym in Chicago, which we are thrilled about. Unfortunately we we will no longer be able to give the deserved attention to this particular vehicle for providing programming.

January 13, 2019 will be the last day programming will be available on this site. We hope this provides enough lead time for you to make necessary arrangements. Those of you in Chicago are obviously welcome to check out the membership options to come train at the new 13th Flow gym. If there is anything we can do to support you in your training moving forward, please don’t hesitate to send an email to akinwaleinfo@gmail.com and let us know.

Thank you again!


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”

10 Superman Snap, :02 at top

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

2 Wall Walks

8 Lateral  Lunges

25 Banded 45 degree shoulder pulse


B)

3x

Weightlifting Warm-up

   Snatch Grip, 3 each movement

   Shrugs

   High Pulls

   Muscle Snatch

   Footwork Drill

   Sotts Press

   Power Snatch from the Hip



4x

14 Cal Row

2 Snatches @ 75%

:90 rest



C)

5x

2 Jumps with weight

5 BS @75%

3+2+2 Single arm DB Press+PP+PJ

:90 rest


D)

3x

:20 Ring L-sit or Ring top of dip hold

10 Pike  up + straddle up

:30 Wall Handstand hold



E)

10:00 AMRAP

8 6” target Burpees

10 Pull-ups

12 WBs


F)

5-10:00 Stretch



DAY 2


A)

3x

10 BB Good mornings

10ea Elevated Renegade Rows

:30 Chinese Plank

15ea Banded adductors

15 Cal Ski Erg or Row


B)

5x

5 Deadlift@ 75%

5 Strict TTB or Knee raises


C)

12:00 AMRAP

12 Cal AB

12 BB OH lunge steps

12 Shoulder to Overhead

12 V-Crunches

12 BB OH Lunge Steps



D)

3x

:20 each star side plank or side plank

7 kipping Ring Swings (stay tight!)

:20 Hollow hold



E)

5-10:00 Stretch



DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15 cal Row

10 Push Ups on DBs

10 DB Bent Over Rows

10 DB Curl + Press

15 Banded Reverse Fly


B)

4x

14 Cal AB

2 CJ @ 75%

:90 rest


C)

5x

Bench Press 5 @ 75%

5 Single Arm DB Row


D)

15 Rounds

5 Pull ups

10 Push ups

15 Squats


F)

5-10:00 Stretch

DAY 5


A)

3x

GHD Core Maintenance

   10 Glute Ham Raises

   10 Back Extensions

   10 Hip Flexions

   10 GHD “Reverse Hypers”


B)

3x

6 Prone Passthroughs

6 Hollow Rolls (roll sideways hitting superman and hollow positions)

10 Scap Pull-ups+:20 Deadhang

10 Moderate KB DL



C)

4 Sets, start each set on a different movement. ex. Round 1: Burpees, DL, TTB, DUs. Round 2: DL, TTB, DUs, Burpees.

8 Burpees

8 DL @ 40%

8 TTB

40 DUs

:90 rest


D)

5x

5 Strict Press + 5 Push Press @ 75%


E)

5x

5 Front Squat @ 70%

5 Elevated Split Squat



F)

5-10:00 Stretch

DAY 6

A)

3x

20 each knee ups

15 extended v crunches

10 squats w/ weight (mod)

15 back flies

20 chest flies

B)

3x

2 Wall walks into :30 Handstand hold

15 Superman Snaps

:20 Parallette L-sit

:60 rest

C)

4X

200M Run

12 DL

9 HPC (hang power clean)

6 STO (shoulder to overheard)

rest :90

then…

3x 500m Row

2:00 rest


F)

5:00 Stretch







December 24-30, 2018


We want thank all of you for following along with this program. You are probably aware, we are opening a brick and mortar gym in Chicago, which we are thrilled about. Unfortunately we we will no longer be able to give the deserved attention to this particular vehicle for providing programming.

January 13, 2019 will be the last day programming will be available on this site. We hope this provides enough lead time for you to make necessary arrangements. Those of you in Chicago are obviously welcome to check out the membership options to come train at the new 13th Flow gym. If there is anything we can do to support you in your training moving forward, please don’t hesitate to send an email to akinwaleinfo@gmail.com and let us know.

Thank you again!

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”

10 Superman Snap, :02 at top

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

2 Wall Walks

8 Lateral  Lunges

25 Banded 45 degree shoulder pulse


B)

3x

Weightlifting Warm-up

   Snatch Grip, 3 each movement

   Shrugs

   High Pulls

   Muscle Snatch

   Footwork Drill

   Sotts Press

   Power Snatch from the Hip



4x

2 snatches at 75%, every 1:15

Then,

2:00 AMRAP of snatches @75%


C)

4x

2 Jumps with weight

6 BS @70%

4+3+2 Single arm DB Press+PP+PJ

:90 rest


D)

3x

:20 Ring L-sit or Ring top of dip hold

20 Alternating Pike Touches

:30 Wall Handstand hold



E)

5:00 EMOM

Unbroken set of 15-20 KBS (same number each round)


F)

5-10:00 Stretch



DAY 2


A)

3x

10 BB Good mornings

10ea Elevated Renegade Rows

:30 Chinese Plank

15ea Banded adductors

15 Cal Ski Erg or Row


B)

3x

6 Deadlift@ 70%

6 Strict TTB or Knee raises


C)

20:00 AMRAP

400m Row

15 WB

10 Burpees over the Rower



D)

3x

:20 hollow hold

20 superman snaps

20 V-Crunches



E)

5-10:00 Stretch



DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15 cal Row

10 Push Ups on DBs

10 DB Bent Over Rows

10 DB Curl + Press

15 Banded Reverse Fly


B)

4x

3 Tall Cleans + 3 Strict Press + 3 Split Jerk


2 CJ @ 70-75%, every 1:15

then 2:00 AMRAP of CJ @ same


C)

4x

Bench Press 6 @70%

6 Single Arm DB Row


D)

6x

15 Cal AB

50’* HSW or 8 Burpee with 2 push ups (*modify distance as needed for a mostly unbroken HS walk.)


F)

5-10:00 Stretch


DAY 4


A) 45:00 AMRAP

300m Run

20 Squats

15 Extended v-crunches

10 Push ups

5 Strict Pull ups

5 D Ball over shoulder

10 Curtsy Lunges w/ weight

15 Burpees

20 Calf Raises

25 45 degree shoulder raises



DAY 5


A)

3x

GHD Core Maintenance

   10 Glute Ham Raises

   10 Back Extensions

   10 Hip Flexions

   10 GHD “Reverse Hypers”


B)

3x

6 Prone Passthroughs

6 Hollow Rolls (roll sideways hitting superman and hollow positions)

10 Scap Pull-ups+:20 Deadhang

10 Moderate KB DL



C)

5x

8 Burpees :10 rest

8 DL @ 40%, :10 rest

8 TTB, :10 rest

40 DUs

:90 rest


D)

4x

6 Strict Press + 4 Push Press @ 70%


E)

4x

6 Front Squat @ 70%

6 Elevated Split Squat



F)

5-10:00 Stretch



DAY 6

A)

3x

20 each knee ups

15 extended v crunches

10 squats w/ weight (mod)

15 back flies

20 chest flies


B)

4x

12 Cal Row

9 CTB/PU/Ring Row

6 BP, slightly heavier than last week

:90 Rest



C)

Weightlifting warm up


D)

3x

6 power Cleans + 6 Front Squats @ 55% of PC

15 each elevated floor bridges

15 3 way calf raises

1:30 rest


E)

5x 100m @ 80-85%, :30 rest


2:00 rest and then


2x 200 run @ 85%, 2:00 rest


F)

5:00 Stretch



December 17-23, 2018

Hi All,

We want thank all of you for following along with this program. You are probably aware, we are opening a brick and mortar gym in Chicago, which we are thrilled about. Unfortunately we we will no longer be able to give the deserved attention to this particular vehicle for providing programming.

January 13, 2019 will be the last day programming will be available on this site. We hope this provides enough lead time for you to make necessary arrangements. Those of you in Chicago are obviously welcome to check out the membership options to come train at the new 13th Flow gym. If there is anything we can do to support you in your training moving forward, please don’t hesitate to send an email to akinwaleinfo@gmail.com and let us know.

Thank you again!

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”

10 Superman Snap, :02 at top

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

:30 Handstand Hold

8 Lateral  Lunges

25 Banded 45 degree shoulder pulse


B)

3x

Weightlifting Warm-up

   Snatch Grip, 3 each movement

   Shrugs

   High Pulls

   Muscle Snatch

   Footwork Drill

   Sotts Press

   Power Snatch from the Hip



5x

2 snatches at 75%


C)

15 cal AB

10 Back Squat @50%

10 strict press @45%

:90 Rest

10 cal AB

15 Back Squat @50%

15 strict press @45%

:90 Rest

15 cal AB

10 Back Squat @50%

10 strict press @45%



D)

3x

:20 Ring L-sit or Ring top of dip hold

20 Alternating Pike Touches

:30 Wall Handstand hold



E)

4x

15 GHD sit ups

10 Russian KBS (Heavy for 10)

1:00 rest


F)

5-10:00 Stretch



DAY 2


A)

3x

10 BB Good mornings

10ea Elevated Renegade Rows

:30 Chinese Plank

15ea Banded adductors

15 Cal Ski Erg or Row


B)

3x

7 Deadlift@60%

7 Strict TTB or Knee raises


C)

3x

200m Run

10 DB Front Squats

Then

3x

2 Rope climbs

10 Push ups


D)

3x

:20 hollow hold

20 superman snaps

20 V-Crunches



E)

5-10:00 Stretch



DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15 cal Row

10 Push Ups on DBs

10 DB Bent Over Rows

10 BB Thrusters

15 Banded Reverse Fly


B)

4x3

Tall Cleans, :02 Hold in the catch


5x

2 Cleans at 75%


C)

3x

Bench Press 7 @60%

7 Single Arm DB Row


D)

3x at Flow pace:

50’ HS walk (modify to challenging unbroken walk or :30 HS hold)

:45 Squat hold with weight


E)

6x 500m Row, 2:00 Rest


F)

5-10:00 Stretch


DAY 4


A) 45:00 AMRAP

25 Cal AB

20 Squats

15 Extended v-crunches

10 Push ups

5 Strict Pull ups

5 D Ball over shoulder

10 Curtsy Lunges w/ weight

15 Burpees

20 Calf Raises

25 45 degree shoulder raises



DAY 5


A)

3x

GHD Core Maintenance

   10 Glute Ham Raises

   10 Back Extensions

   10 Hip Flexions

   10 GHD “Reverse Hypers”


B)

3x

6 Prone Passthroughs

6 Hollow Rolls (roll sideways hitting superman and hollow positions)

10 Scap Pull-ups+:20 Deadhang

10 Burpees

10 Moderate KB DL



C)

5x

8-10 Pull-ups, :10 rest

10 alt DB Snatches, :10 rest

15 WB, :10 rest

30 DUs

:90 rest


D)

3x

7 Strict Press + 3 Push Press @60%


E)

3x

7 Front Squat @ 60%

7 Elevated Split Squat


F)

3x6 Power Clean @ 65%

:60 rest


G)

5-10:00 Stretch



DAY 6

A)

3x

20 each knee ups

15 extended v crunches

10 squats w/ weight (mod)

15 back flies

20 chest flies


B)

3x

2:00 row with 2:00 to complete

10 barbell bench presses @ 65-70%

Rest the remainder of the 2:00 before repeating



C)

Weightlifting warm up


D)

3x

8 power Snatches @ 55%

8 squats @ 70-75%

15 each elevated floor bridges

15 3 way calf raises

1:30 rest


E)

6x 100m @ 80%, :30 rest


2:00 rest and then


1x 400 run @ 80%


F)

5:00 Stretch



December 10-16, 2018

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”

10 Superman Snap, :02 at top

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

:30 Handstand Hold

8 Lateral  Lunges

25 Banded 45 degree shoulder pulse


B)

3x

Weightlifting Warm-up

    Snatch Grip, 3 each movement

    Shrugs

    High Pulls

    Muscle Snatch

    Footwork Drill

    Sotts Press

    Power Snatch from the Hip



5x

2 snatches at 70%


C1)

Back Squat:

4x

2 Jumps with weight (use your pressing bar/weight)

3 at 70%

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


C2)

5 Strict Press + 3 Push Press @ 60%


:90 rest



D)

3x

:45  Wall handstand hold

:30 Active False grip ring hang

15 Superman snaps


E)

3x

15 GHD sit ups 

6 D ball over the shoulder (heavy for 6)

1:00 rest


G)

5-10:00 Stretch



DAY 2


A)

3x

10 BB Good mornings

10ea Elevated Renegade Rows

:30 Chinese Plank

15ea Banded adductors

15 Cal Ski Erg or Row


C)


4x

3 Halting Deadlift at 70%, :03 pause at 1”, knee and mid thigh

3 Strict + 7 Kipping TTB (or Knee Raise)


D)

3x

300m run

9 shoulder to overhead

6 burpee box jumps 


E)

4x

4 ¼ FS + :10 Hold @105-110% of FS

1 Legless Rope climb+ 1 rope climb/ 2 rope climbs/6 Rope Pull ups/Rope PU negative)


F)

5-10:00 Stretch



DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15 cal Row

10 Push Ups on DBs

10 DB Bent Over Rows

10 BB Thrusters

15 Banded Reverse Fly


B)

4x3

Tall Cleans, :02 Hold in the catch


5x 

2 Cleans at 70%


C1)

Tempo Bench Press

4x3 at 70% 3 counts each at top, descent, and bottom


C2)

Single Arm DB Row

4x6



D)

10x250m row with :30 rest


F)

5-10:00 Stretch


DAY 4


AMRAP 45:00

800m run @ 60%

Then,

3x

20 abmat Sit-ups

15 KBS (American, not heavy)

10 Push ups

20 Superman, Lower body only

15 each calf raises

10 Overhead squats, empty barbell



DAY 5


A)

3x

GHD Core Maintenance

    10 Glute Ham Raises

    10 Back Extensions

    10 Hip Flexions

    10 GHD “Reverse Hypers”


B)

3x

6 Prone Passthroughs

6 Hollow Rocks

10 Scap Pull-ups+:20 Deadhang

10 Burpees

10 Moderate KB DL



C)

Chipper for Total Time:


5x 8 burpees, :15 rest between sets

5x 8 deadlifts @ 45-50%, :15 between sets

5x 6-8 toes to bar, :15 between sets

5x 40 DUs, :15 between sets


D)

Tempo Strict Press

4x3+3 push press at 70%, 3 counts each at top, descent, and bottom


E1)

Tempo Front Squat

4x3 at 70%, 3 count descent, and 3 count hold in the bottom


E2)

Tempo Elevated Split Squat

4x3



F)

3x8 Power Snatch @ 55%


G)

5-10:00 Stretch



DAY 6

A)

3x

20 each knee ups

15 extended v crunches

10 squats w/ weight (mod)

15 back flies

20 chest flies


B)

3x

2:00 row with 2:00 to complete 

10 barbell bench presses @ 65-70%

Rest the remainder of the 2:00 before repeating



C)

Weightlifting warm up


D)

3x

8 power cleans @ 55%

10 squats @ 65-70%

15 each elevated floor bridges

15 3 way calf raises 

1:30 rest


E)

10x50m sprints @ 85%, :15 rest


2:00 rest and then 


2x200m run @ 80%, 1:00 rest

December 3-9, 2018

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”

10 Superman Snap, :02 at top

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

:30 Handstand Hold

8 Lateral  Lunges

25 Banded 45 degree shoulder pulse


B)

3x

Weightlifting Warm-up

Snatch Grip, 3 each movement

Shrugs

High Pulls

Muscle Snatch

Footwork Drill

Sotts Press

Power Snatch from the Hip


4x

2 Tall Snatch +2 Sotts Press



4x

Snatch Shrug + Snatch +Snatch Shrug + Snatch

Try to build in weight from last week.


C1)

Tempo Back Squat:

4x

2 Jumps with weight (use your pressing bar/weight)

4 at 60%

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


C2)

7 Strict Press + 3 Push Press @ 50%


:90 rest



D)

3x

:45  Wall handstand hold

:30 Active False grip ring hang

15 Superman snaps


E)

4x

1000m Row

2:00 Rest



G)

5-10:00 Stretch



DAY 2


A)

3x

10 BB Good mornings

10ea Elevated Renegade Rows

:30 Chinese Plank

15ea Banded adductors

15 Cal Ski Erg or Row


C)


4x

4 Halting Deadlift at 60%, :03 pause at 1”, knee and mid thigh

3 Strict + 7 Kipping TTB (or Knee Raise)


D)

3x

200m Run

12 Shoulder to Overhead (same or heavier than last week)

8 Bar Facing Burpees


E)

3x

6 ¼ FS + :10 Hold @105-110% of FS

1 L-sit Rope Climb (Legless Rope climb/6 Rope Pull ups/Rope PU negative)


F)

5-10:00 Stretch


DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15 cal Row

10 Push Ups on DBs

10 DB Bent Over Rows

10 BB Thrusters

15 Banded Reverse Fly


B)

4x3

Tall Cleans, :02 Hold in the catch


6x

Clean Pull+Clean+FS+Push Jerk+Split Jerk


C1)

Tempo Bench Press

4x4 @ 60% 3 counts each at top, descent, and bottom


C2)

Single Arm DB Row

4x4



D)

Chipper for Total Time:


5x 8-10 Pull-ups, :15 rest between sets

5x 10 Alt DB Snatch, :15 between sets

5x 15 WB, :15 between sets

5x 30 DUs, :15 between sets



F)

5-10:00 Stretch


DAY 4


AMRAP 45:00

5 Mile AB

Then,

3x

10 GHD Sit-ups

15 KBS (American, not heavy)

10 Seated Pike up

15 Superman, Upper body only

10 Squats with weight, controlled tempo



DAY 5


A)

3x

GHD Core Maintenance

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”


B)

3x

6 Prone Passthroughs

6 Hollow Rocks

10 Scap Pull-ups+:20 Deadhang

10 Burpees

10 Moderate KB DL



C)

3x

500m Row

30’ OH Lunge

10 Hang Power Cleans

15 TTB

30’ OH Lunge


D)

Tempo Strict Press

4x4 at 60%, 3 counts each at top, descent, and bottom


E1)

Tempo Front Squat

4x4 60%, 3 count descent, and 3 count hold in the bottom


E2)

Tempo Elevated Split Squat

4x4



F)

2x 10 Power Snatch @ 40-50%


G)

5-10:00 Stretch



DAY 6

A)

3x

20 each knee ups

15 extended v crunches

10 squats w/ weight (mod)

15 back flies

20 chest flies


B)

3x

10 barbell bench presses @ 60-65%

10/10 (overhand/underhand grip) BB bent over Row

15 straddle ups

15/15/15 calf raises

1:30 rest


C)

Weightlifting warm up


D)

3x

10 power cleans @ 40-50%

10 squats @ 60%

15 each elevated floor bridges

1:30 rest


E)

4x 200m Run @80%



November 26-December 2, 2018

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”

10 Superman Snap, :02 at top

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

:30 Handstand Hold

8 Lateral  Lunges

25 Banded 45 degree shoulder pulse


B)

3x

Weightlifting Warm-up

Snatch Grip, 3 each movement

Shrugs

High Pulls

Muscle Snatch

Footwork Drill

Sotts Press

Power Snatch from the Hip


4x

2 Tall Snatch +2 Sotts Press



4x

Snatch Shrug + Snatch +Snatch Shrug + Snatch


C1)

Tempo Back Squat

5x5 at 50%

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


C2)

10 Strict Press + 5 Push Press @40%


D1)

3x

3 Tempo Pull-ups + 5-7 Kipping or Butterfly pull ups

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

*Use a band if needed to achieve the 3 tempo reps


D2)

3x

3 Tempo Ring Dips + 3-7 Kipping Ring dips

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


E)

AMRAP 20


500m Row

50 DUs

15 Burpees



G)

5-10:00 Stretch



DAY 2


A)

3x

10 BB Good mornings

10ea Elevated Renegade Rows

:30 Chinese Plank

15ea Banded adductors

15 Cal Ski Erg or Row


C)


5x

5 Halting Deadlift at 50%, :03 pause at 1”, knee and mid thigh

3 Strict + 7 Kipping TTB (or Knee Raise)


D)

4x

10 Shoulder to Overhead (challenging for 10 unbroken reps)

300m Run

:90 Rest


E)

3x

5 ¼ FS + :10 Hold @105-110% of FS

1 L-sit Rope Climb (Legless Rope climb/6 Rope Pull ups/Rope PU negative)


F)

5-10:00 Stretch


DAY 3

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

15 cal Row

10 Push Ups on DBs

10 DB Bent Over Rows

10 BB Thrusters

15 Banded Reverse Fly


B)

4x3

Tall Cleans, :02 Hold in the catch


6x

Clean Pull+Clean+FS+Push Jerk+Split Jerk


C1)

Tempo Bench Press

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


C2)

Single Arm DB Row

5x5



D)

2x

3-5 MUs

10 DB Snatches

3-5 MUs

10 DB Snatches

:90


F)

5-10:00 Stretch


DAY 4


AMRAP 45:00

1k Row

Then,

2x

20 Alternating Pike Touches

15 Russian KBS (Moderate)

15 Superman Snaps

20 Walking Lunges


DAY 5


A)

3x

GHD Core Maintenance

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”


B)

3x

6 Prone Passthroughs

6 Hollow Rocks

10 Scap Pull-ups+:20 Deadhang

10 Burpees

10 Moderate KB DL



C)

3x

200m Run

15 GHD Sit-ups

16 Alt DB Bench

6 Strict Pull-ups

4 D-Ball (challenging weight)

40’ HSW

30 DUs

2:00 Rest


D)

Tempo Strict Press

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


E1)

Tempo Front Squat

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


E2)

Tempo Elevated Split Squat

5x5



F)

3X5 Power Snatch @70-80%


G)

5-10:00 Stretch



DAY 6

A)

3x

20 each knee ups

15 extended v crunches

10 squats w/ weight (mod)

15 back flies

20 chest flies


B)

3x

15 barbell bench presses @ 50%

15 seated banded row

15 pike ups

15/15/15 calf raises

1:30 rest


C)
Weightlifting warm up


D)

3x

5 power cleans @ 70-80%

10 squats @ 50%

15 each elevated floor bridges

1:30 rest


E)

Alt EMOM 20:00 (:30/:30) (w/r)

Minute 1: run @ 80%

Minute 2: DUs



November 19-25, 2018

WEEK 7


DAY 1

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

2:00 AB (:30/:30 high effort/low effort)

10 ea Single leg RDL

5 Extended V-crunches, :03 hollow hold in the middle of each rep

10 Push-ups

5 ea High box step ups

:30 Handstand hold (wall or free standing)


B)

3x3 Snatch Pull under, :02 hold in the catch


C)

6x

Pause at knee snatch + hang snatch + OHS


D) 6x

2 Weighted jumps

2 Squats @ 85%

8 DB Strict Press


E)

20:00 AMRAP

2 Rope Climbs

10 Push Ups

15 Squats


F)

5-10:00 Stretch


DAY 2


A)

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

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”


B)

3x

200m Row

15 Seated Pike Lifts

7 Ring Swings

15 Banded Good Mornings

5 Inch worms

7 ea single arm KB push press


C)

3x3 Jerk Balance https://www.catalystathletics.com/exercise/193/Jerk-Balance/

*Be sure your starting stance is not too wide


D)

6x

Jerk Doubles (no blocks)


E)

6x

2 DL @ 85%

4 Strict TTB

:90


E)

400m Run @75%

Rest :90

600m Run @80%

Rest 2:30

400m Run @85%


F)

5:00 Stretch



DAY 3


A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

10ea Calf Raises

5 tempo ring dips

5 Banded Jumps https://instagram.com/p/Bp3Kp_EBdFN/

20 Superman Snaps

5 Chest to Ring Pull-ups



B)

3x3 Tall Cleans, :02 pause in the catch


C)

6x

Pause at knee clean + hang clean + FS


D)

6x

2 Bench Press @ 85%

3/3 Bent Over Row (overhand/underhand)

6 Shrugs


E)

For Time:

21-15-9-15-21 Reps

Pull-ups

WB


Then rest 2:00

50 AB cals for time


F)

5:00 Stretch


DAY 4

50 Minute AMRAP


25 Cal Row

10 (total) high box step up (controlled speed, high box)

5 Double KB DL at tempo (:05 hold at top, :05 descent)

:20 False grip ring hang

20 Alternating Pike touches

400m Run

10ea Calf Raises

5 Tempo Pull-ups at tempo (:03 holds at top, bottom and descent)

20 Banded clamshells  

5 Ring dips at tempo (:03 holds at top, bottom and descent)

5 Godblet Squats at tempo (:05 hold at bottom, :05 descent)


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

16 Curtsy Lunges

32 Handstand Chicken pecks or 3 Wall Walks

16 each Elevated Glute Bridges

16 total Alternating Pike up/Straddle up

16 Shoulders Front and side


C) 6x

2 Front Squats @ 85%

3/3  Elevated Split Squats

:90


D) 6x

2 Press + 1 Push Press + 1 Push Jerks @ 85%


E) 21:00

:20 work at the top of each minute, rotating through the following:

Muscle ups/CTB/Pull-ups/Ring Rows

Clusters (squat clean thrusters)

Double Unders


F) 5-10:00 Minutes Stretch


DAY 6


A)

3x

15ea Elevated Floor Bridge

10 Push-Ups

10ea Calf Raises

5ea Windmill

15 Cal Row


B)

30 DUs

100m run @ 85%

1:30 rest

15 Burpees

100m run @ 85%

1:30 rest

15 box jumps

100m run @ 85%


3:00 rest and repeat



C)

2x20

Power Snatches

Rest as needed


D)

DB bench

5 sets

5 incline DB bench

10 brat rolls

10 bent over rows

15 DB shrugs


E)

5x2 OH Squats @ tempo @ 55-60%

:05 hold at top, :05 descent and :05 hold on the bottom

1:30 rest


F) 5-10:00 Stretch



November 12-18, 2018

WEEK 6


DAY 1

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

2:00 AB (:30/:30 high effort/low effort)

10 ea Single leg RDL

5 Extended V-crunches, :03 hollow hold in the middle of each rep

10 Push-ups

5 ea High box step ups

:30 Handstand hold (wall or free standing)


B)

3x3 Snatch Pull under, :02 hold in the catch


C)

6x

Snatches with pause just above the knee

1.1. (clusters of 2 single reps, no more than :10-:15 between reps)


D) 6x

2 Weighted jumps

3 Squats @ 80%

10 DB Strict Press


E)

5x

2 Rope Climbs

10 Shoulder to Overhead

Then rest 2:00

Row 1000m


F)

5-10:00 Stretch


DAY 2


A)

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

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”


B)

3x

200m Row

15 Seated Pike Lifts

7 Ring Swings

15 Banded Good Mornings

5 Inch worms

7 ea single arm KB push press


C)

3x3 Pause Dip jerks

(:02 pause in the bottom of the dip)


D)

6x

Jerk Triples (no blocks, increase from last week if possible)


E)

6x

3 DL @ 80%

6 Strict TTB

:90


E)

5x 400m Run

2:00 Rest


F)

5:00 Stretch



DAY 3


A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

10ea Calf Raises

5 tempo ring dips

5 Banded Jumps https://instagram.com/p/Bp3Kp_EBdFN/

20 Superman Snaps

5 Chest to Ring Pull-ups



B)

3x3 Tall Cleans, :02 pause in the catch


C)

6x

Cleans with a pause just above the knee

1.1. (clusters of 2 single reps, no more than :10-:15 between reps)


D)

6x

3 Bench Press @ 80%

3/3 Bent Over Row (overhand/underhand)

6 Shrugs


E)

5x

15 cal AB

12 WB (heavy for 12)

9 CTB/Pull-ups/Ring Row

:90


F)

5:00 Stretch


DAY 4

50 Minute AMRAP


25 Cal Row

10 (total) high box step up (controlled speed, high box)

5 Double KB DL at tempo (:05 hold at top, :05 descent)

:20 False grip ring hang

20 Alternating Pike touches

400m Run

10ea Calf Raises

5 Tempo Pull-ups at tempo (:03 holds at top, bottom and descent)

20 Banded clamshells  

5 Ring dips at tempo (:03 holds at top, bottom and descent)

5 Godblet Squats at tempo (:05 hold at bottom, :05 descent)


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

16 Curtsy Lunges

32 Handstand Chicken pecks or 3 Wall Walks

16 each Elevated Glute Bridges

16 total Alternating Pike up/Straddle up

16 Shoulders Front and side


C) 6x

3 Front Squats @ 80%

3/3 Elevated Split Squats

:90


D) 6x

3 Press + 2 Push Press + 1 Push Jerks @ 80%


E) 18:00

:20 work at the top of each minute, rotating through the following:

Muscle ups/CTB/Pull-ups/Ring Rows

Power Snatches

Jumping Lunges


F) 5-10:00 Minutes Stretch


DAY 6


A)

3x

15ea Elevated Floor Bridge

10 Push-Ups

5ea Windmill

40 DUs


B)

10x100m run @ 85% w/:30 rest


3:00 rest then


400m run @ 85%


C)

2x15

Unbroken, Touch and Go Power Cleans


D)

DB bench

5 sets

5 incline DB bench

10 brat rolls

10 bent over rows

15 DB shrugs


E)

5x3 OH Squats @ tempo @ 50%

:05 hold at top, :05 descent and :05 hold on the bottom

1:30 rest



November 5-11, 2018

WEEK 5

DAY 1

A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

2:00 AB (:30/:30 high effort/low effort)

10 ea Single leg RDL

5 Extended V-crunches, :03 hollow hold in the middle of each rep

10 Push-ups

5 ea High box step ups

:30 Handstand hold (wall or free standing)


B)

3x3 Snatch Pull under


C)

6x

Snatches with pause just above the knee

1.1.1. (clusters of 3 single reps, no more than :10-:15 between reps)


D) 6x

2 Weighted jumps

4 Squats @ 75%

10 DB Strict Press


E)

4x

15 Cal Row

15 KBS (heavier than last week)

15 TTB

:90


F)

5-10:00 Stretch

DAY 2


A)

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

10 Glute Ham Raises

10 Back Extensions

10 Hip Flexions

10 GHD “Reverse Hypers”

B)

3x

200m Row

15 Seated Pike Lifts

7 Ring Swings

15 Banded Good Mornings

5 Inch worms

7 ea single arm KB push press

C)

3x3 Pause Dip jerks

(:02 pause in the bottom of the dip)

D)

6x

Jerk Triples (no blocks)

E)

6x

4 DL @ 75%

12 GHD Sit-ups

:90

E)

3x 800m Run

3:00 Rest


F)

6:00 CTB/Pull-ups/Ring Rows

Every :30


DAY 3


A)

3x

20ea Weighted Single Leg Extensions

20ea Weighted Single Leg Curls

10ea Calf Raises

5 tempo ring dips

5 Banded Jumps https://instagram.com/p/Bp3Kp_EBdFN/

20 Superman Snaps

5 Chest to Ring Pull-ups



B)

3x3 Tall Cleans


C)

6x

Cleans with a pause just above the knee

1.1.1. (clusters of 3 single reps, no more than :10-:15 between reps)


D)

6x

4 Bench Press @ 75%

4/4 Bent Over Row (overhand/underhand)

8 Shrugs


E)

5x

15 cal AB

10 WB (heavy for 10)

5 each KB Snatch

:90


F)

5:00 Stretch


DAY 4

50 Minute AMRAP


25 Cal Row

10 (total) high box step up (controlled speed, high box)

5 Double KB DL at tempo (:05 hold at top, :05 descent)

:20 False grip ring hang

20 Alternating Pike touches

400m Run

10ea Calf Raises

5 Tempo Pull-ups at tempo (:03 holds at top, bottom and descent)

20 Banded clamshells  

5 Ring dips at tempo (:03 holds at top, bottom and descent)

5 Godblet Squats at tempo (:05 hold at bottom, :05 descent)




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

16 Curtsy Lunges

32 Handstand Chicken pecks or 3 Wall Walks

16 each Elevated Glute Bridges

16 total Alternating Pike up/Straddle up

16 Shoulders Front and side


C) 3x10

Unbroken, Touch and Go Power Snatches


D) 6x

4 Front Squats @ 75%

4/4 Elevated Split Squats

:90


E) 6x

3 Press + 2 Push Press + 2 Push Jerks @ 75%


F) 18:00

:20 work at the top of each minute, rotating through the following:

Muscle ups/CTB/Pull-ups/Ring Rows

Power Cleans

Handstand Walk/Wall walks/Ring Plank hold


G) 5-10:00 Minutes Stretch


DAY 6


A)

3x

15ea Elevated Floor Bridge

10 Push-Ups

5ea Windmill

40 DUs


B)

10x50m run @ 85% w/:15 rest

2:00 rest

5x100m run @ 85% w/:30 rest


C)

3x10

Unbroken Touch and Go Power Cleans


D)

DB bench

3 sets

7 incline DB bench

7 brat rolls

7 bent over rows

14 DB shrugs


E)

4x4 OH Squats @ tempo 40-50%

:03 hold at top, :03 descent and :03 hold on the bottom

1:30 rest





October 29-November 4, 2018

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


3x3 Tall Snatch

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


5X2 High Hang Snatch 65-75%


C) 5x


2 weighted jumps

5 Back Squat @ 70%

12 DB Strict Press (challenging weight for 12)

:90


D) Accumulate the following, any order or combination:

2:00 Total wall Handstand hold

50 GHD sit-ups


E)

4x

40 DUs

20 KBS (choose a KB you can do 20 unbroken swings with)

10 TTB

:90



F)

15:00 Stretch, hold stretches of choice for :60-2:00


DAY 2


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)

3x3 Extension to split Jerk


5x2 Split Jerk 60-70%


C)

1 mile Run


D)

5x

5 DL 70%

5 Strict TTB or Straight leg sit-ups with weight

:90


E)

9:00 of work, every :45 for 12 rounds,  complete:

CTB/Pull-Ups/Ring Rows, HALF the number of reps you completed in each set last week.  

Ex: Last week completed 6 sets of 10 reps, this week you’ll perform 12 sets of 5 reps in the prescribed time.


2:00 AB Cool Down + 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)

3x3

Tall Cleans


5x2

High Hang Cleans 65-75%


C)

5 Sets

5 Bench Press 70%

5/5 Bent Over BB row (overhand/underhand)




D)

9:00 of work, every :45 for 12 rounds, complete:

Kipping Toes to Bar/Knee Raises

HALF the number of reps you completed in each set last week.  

Ex: Last week completed 6 sets of 10 reps, this week you’ll perform 12 sets of 5 reps in the prescribed time.


E)

7x

Row 250m, :90 rest.  Within the :90 complete 12 DB Snatches

(set the C2 for 250m intervals with :90 rest and complete the snatches immediately after each row)


F)

5-10:00 Stretch


DAY 4

50 Minute AMRAP


25 Cal Row

10 (total) high box step up (controlled speed, high box)

5 Double KB DL at tempo (:05 hold at top, :05 descent)

:20 False grip ring hang

20 Alternating Pike touches

400m Run

10ea Calf Raises

5 Tempo Pull-ups at tempo (:03 holds at top, bottom and descent)

20 Banded clamshells  

5 Ring dips at tempo (:03 holds at top, bottom and descent)

5 Godblet Squats at tempo (:05 hold at bottom, :05 descent)


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

5 sets

5 Strict Press + 3 Push press + 2 Push jerks, 70%


E)

5 Sets

5 Front Squats, 70%

5/5 Elevated Split Squats with Weight



F)

5x

10 AB Cals

3 MUs (6 CTB+6 Push-ups or 6 Pull-ups + 6 push ups)

6 Hang Power Snatches

:90


G)

5-10:00 Stretch



DAY 6

A)

3x

15ea Knee-ups

15ea Elevated Floor Bridge

10 Wallballs (heavier)

15 Extended V-Crunches

15 Superman Upper body only


B)



C)

3x

10 DB Bench

10  Brathwaite Rolls

10  Bent over DB Rows

10 Shrugs


D)

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

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


Set 1:  Treadmill Sprints

DUs


Set 2:  Treadmill Sprints

Hollow Hold


Set 3: Treadmill Sprints

Russian KBS (Heavy)






E)

Hang Power Cleans (cycling technique)

5x5


F)

20:00 Stretch





October 22-28, 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