Week of 6/3/19

Monday

Gymnastics

1 max set of strict pullups

Monostructural

Row 30 minutes at 85% effort

Tuesday

Back squat-5x5-80%, rest 2 minutes

Shoulder press-5x5-rest 2 minutes

Thursday

Clean

10 minute EMOM-1 rep-65-80%

Jerk

10 minute EMOM-2 reps-55-65%

Friday

Bench press

4x5-75%+20# of chains (80% if no chains)

Monostructural

Bike 3x2 minutes on, 1 minute off

Saturday

Oly technique (optional)

10 minute EMOM-1 snatch-50%

10 minute EMOM-1 clean and jerk-50&

Week of 5/27/19

Tuesday

Snatch

10 minute EMOM-1 snatch-65-80%

Monostructural (row)

5x1000 meters, rest 2 minutes

Wednesday

Class is optional

Thursday

Gymnastics 

2 attempts max distance handstand walk

Clean

15 minute EMOM-1 hang power clean-55-65%

Friday

Shoulder press

5x5-65-80%, rest 2 minutes

Monostructural (bike)

Every 3 minutes for 8 sets-30 seconds all out

Saturday

Oly-technique (optional)

12 minute EMOM-1 hip snatch+1 snatch balance-55%

12 minute EMOM-1 hip clean+1 push jerk-55%

Week of 5/20/19

Monday

Jerk

Every 2 minutes for 4 sets-3 reps-65-80%

Row

6x1000 meters, rest 2 minutes


Tuesday

Back squat

Every 2 minutes for 5 sets-3 reps-65-80%

Gymnastics 

14 minute EMOM

evens-5-10 strict ring to chest

odds-5-10 strict ring dips

Wednesday

Class is optional

Thursday

Snatch

12 minute EMOM-1 hang snatch-80-90%

Gymnastics 

16 minute EMOM

evens-10-20 shoulder taps

odds-15-30 second wall facing handstand hold

Friday

Front squat

Every 2 minutes for 5 sets-3 reps-65-80%

Bike

Every 3 minutes for 7 sets-30 seconds all out

Saturday

Oly-technique (optional)

10 minute EMOM-1 snatch+1 hang snatch-50%

10 minute EMOM-1 hang clean+2 jerks-50%


Week of 5/13/19

Monday

Snatch

5x3-65-80%, rest 2 minutes, drop and reset each rep

Row

5x1000 meters, rest 2 minutes

Tuesday

Push press

5x3-65-80%, rest 2 minutes

12 minute EMOM

Evens-5-10 strict ring to chest

Odds-5-10 strict ring dips

Wednesday

Class is optional

Thursday

Clean

5x3-65-80%, rest 2 minutes, drop and reset each rep

Jerk

10 minute EMOM-1 rep-80-90%

Friday

Deadlift

5x2-80-90%, rest 2 minutes

Ski

1000 meters for time

Saturday

Oly technique (optional)

Every 2 minutes for 5 sets-3 position snatch-55%

Every 2 minutes for 5 sets-3 position clean+1 jerk-55%


Week of 5/6/19

Monday

Gymnastics

10 minute EMOM-10-30’ handstand walk

Clean-every 30 seconds for 6 minutes-1 clean-80-90%

Jerk-every 30 seconds for 8 minutes-1 jerk-65-80%

Tuesday

Back squat-4x5-65-80%, rest 2 minutes

Gymnastics

10 minute EMOM

Evens-5-10 strict ring to chest

Odds-5-10 strict ring dips

Wednesday

Class is optional

Thursday

Snatch-5 sets-1 power snatch+2 hang snatches-55-65%, rest 2 minutes

Friday

Bench press-4x5-65-80%, rest 2 minutes

Monostructural-bike-Every 3 minutes for 6 sets-30 seconds all out

Saturday

Oly-technique (optional)

10 minute EMOM-1 snatch-60%

10 minute EMOM-1 C&J-60%

Week of 4/29/19

Monday

Gymnastics

2 attempts max distance handstand walk

Monostructural (row)

3x1000m row, rest 2 minutes

Tuesday

Back squat-3x8-55-65%, rest 2 minutes

Push press-3x6-65-75%, rest 2 minutes

Wednesday

Class is optional

Thursday

Clean-12 minute EMOM-1 clean-65-80%

Jerk-12 minute EMOM-2 jerks-55-65%

Friday

Gymnastics

10 minute EMOM-1-3 strict ring muscle ups

Monostructural (bike)

Every 3 minutes for 5 sets-30 seconds all out

Saturday

Oly-Technique (optional)

10 minute EMOM-1 snatch-55%

10 minute EMOM-1 C&J-55%

Week of 4/22/19

Monday

Gymnastics

3 rounds NFT

4 strict ring muscle ups

8 parallette handstand pushups

30’ HS walk

Every 2 minutes for 5 sets

Row 1 minute for calories

Tuesday

Push press-5x5-50-60%

Gymnastics

3 rounds NFT

2 rope climbs

20 GHD situps

15 chest to bar pullups

Wednesday

Class is optional

Thursday

Clean-10 minute EMOM-1 clean-55-65%

Gymnastics

3 rounds NFT

10 strict handstand pushups

20 toes to bar

Friday

Deadlift-3x5-70%, rest 2 minutes

Shoulder press-3x5-70%, rest 2 minutes

Saturday

Oly-technique (optional)

Snatch-7 perfect singles-50%

Clean and jerk-7 perfect singles-50%

Week of 4/15/19

Monday

Oly

10 min EMOM-2 clean and jerks-65-80%

Monostructural

20 minute row for meters

Tuesday

Back squat-medium

Every 2 minutes for 5 sets-5 reps-60-75%

Accessory strength

Weighted pullup-5x3, 5# heavier than last time

Reverse hyper-3x25

Wednesday

Class is optional

Thursday

Gymnastics

For time-50 strict handstand pushups

Oly

Every minute for 12 minutes-1 snatch-80-95%

Friday

Gymnastics

For time-60 toes to bar

Monostructural

Bike-10 minutes for calories

Saturday

Oly-technique (optional)

10 minute EMOM- 1snatch-55%

10 minute EMOM-1 clean and jerk-55%

Week of 4/8/19

Monday

Jerk

6x4-55-65%, rest 2 minutes

Strict handstand pushups

14 minute EMOM-3-6 reps

Tuesday

Gymnastics

16 minute EMOM-30 second bar hang, odds-5-10 ttb

20 minute row-1 sec faster than last time

Wednesday

Class is optional

Thursday

Accessory

3 rounds not for time

15 single arm db high pull

15 behind neck shoulder press

15 single leg box step ups

Friday

Deadlift

Every 2 minutes for 5 sets-3 reps-75-90%

Shoulder press

Every 2 minutes for 5 sets-3 reps-75-90%

Saturday

Optional Oly technique

Snatch-15 minute EMOM-1 snatch (55-65%)

Clean and jerk-15 minute EMOM-1 rep (55-65%)

Week of 4/1/19

Monday

Strict handstand pushups

6x20 second handstand hold+max reps, rest 2 minutes, then 1 max set

Monostructural-row

Row 20 minutes faster than last time

Tuesday

Snatch

5 sets-3 hang snatches (above knee)-65-75%, rest 2 minutes

Clean and jerk

6 sets-2 cleans+2 jerks-60-70%, rest 2 minutes

Wednesday

Class is optional

Thursday

Gymnastics-toes to bar

5 sets-20 sit-ups, 12 toes to bar, rest 1 minute

Accessory strength

Weighted pullups-5x3

Reverse hyper-3x20

Friday

Strength-push press

4x3-80-90%, rest 2 minutes

Monostructural-Bike

6x2 minutes, rest 1 minute

Saturday

Optional Oly technique

Snatch-12 minute EMOM-1 hang snatch (50-60%)

Hang clean+jerk-12 minute EMOM (50-60%)

Week of 3/25/19

Monday

Snatch

Every 2 minutes for 7 sets

3 position snatch (floor, above knee, hip)-build to a heavy set

Gymnastics-strict handstand pushups

10 minute EMOM-3-6 reps

Tuesday

Clean and jerk

Every 2 minutes for 6 sets

2 position clean (above knee, hip)+2 jerks-65-75%

Wednesday

Class is optional

Thursday

Weighted pullups-4x8-across

Reverse hyper-3x20

Friday

Bike

4x3 minutes, rest 1:30 minutes

Saturday

Optional oly technique

10 minute EMOM-1 snatch-50-60%

10 minute EMOM-1 clean and jerk-50-60%

Week of 3/18/19

Monday

For time-50 strict handstand pushups-10 minute cap

Row 20 minutes at 85%

Tuesday

Snatch

10 minute EMOM-1 snatch-75-85%

Push press

5x4-70-80%, rest 2 minutes

Wednesday

Class is optional

Thursday

Hang clean+clean-5 sets-65-75%, rest 2 minutes

Push jerk+split jerk-5 sets-65-75%, rest 2 minutes

Friday

Shoulder press

4x3-80-95%, rest 2 minutes

Deadlift

4x3-80-95%, rest 2 minutes

Saturday

Optional lifting

Snatch-10 perfect singles at 60%

Clean and jerk-10 perfect singles at 60%

Week of 3/11/19

Monday

Snatch

15 minute EMOM-1 snatch-50-65%-work on speed

Tuesday

Back squat

5x2-85-95%, rest 2-3 minutes

Wednesday

Class is optional

Thursday

Jerk

5x2-80-95%, Rest 2 minutes

Clean

5x2-80-95%, Rest 2 minutes

Friday

Assault runner

Every 2 minutes for 10 sets, Run 1:30

Saturday

Optional technique work

10 minute EMOM-1 hip snatch-50-60%

Rest 2 minutes

10 minute EMOM-1 hip clean+jerk-50-60%

Week of 3/4/19

Monday

Split jerk-Every 2 minutes for 6 sets minutes-build to a 1 rep max

Every 2 minutes for 5 sets-1 power clean+1 clean-70-80%

Tuesday

Ski

10 minutes for calories

Wednesday

Class is optional

Thursday

Bike

Every 3 minutes for 5 sets

1 minute for max calories

Friday

Gymnastics

3 rounds for time

50' handstand walk

4 strict ring muscle ups

8 parallette handstand pushups

Saturday

Optional technique work

10 minute EMOM-1 snatch (50-60%)

10 minute EMOM-1 clean and jerk (50-60%)

Week of 2/25

Monday

Jerk

10 minute EMOM-1 jerk-50-60%

Tuesday

Bike

Every 4 minutes for 5 sets

30 seconds for calories

Wednesday

Class is optional

Thursday

Oly-snatch

5 sets-3 position snatch (hip, above knee, floor)-60-75%, Rest 2 minutes

Friday

Back squat

4x5-70-75%, rest 2 minutes

Push press

3x10-60%, rest 2 minutes

Saturday

Optional weightlifting

High hang snatch-10x1-50-60%-perfect technique

High hang clean+jerk-10x1-50-60%-perfect technique

Week of 2/18/19

Monday

3 rounds not for time

20-30 shoulder taps (facing wall)

10-15 ring rows (feet on box)

20-50' HS walk

1-4 strict muscle ups

Tuesday

Snatch-Every 2 minutes for 20 minutes-3 snatches (75-85%)

Wednesday

Class is optional

Thursday

Weighted pullup-3x8

Reverse hyper-3x20

Bent over row-3x15/arm

Friday

Back squat-4x3-moderate

Push press-4x3-moderate

Saturday

(optional)

Snatch-10 minutes technique work from hang (no more than 50%)

Clean and jerk-10 minutes technique work from hang (no more than 50%)

Week 6

Monday

Gymnastics

Handstand walk-Every 2 minutes for 12 minutes perform 1 max distance HS walk (turn around on your hands at 50' or go to the track)

Tuesday

Push Press-5x3-build to a heavy set of 3

Wednesday

Class is optional

Thursday

Clean-4 sets-Every 3 minutes-1 power clean+2 full clean-build to a heavy set

Friday

6 sets

Row 500m, get faster each set, Rest 2 minutes

Saturday

Optional

Snatch 

10 minutes practicing technique (no more than 50%)

Clean and jerk

10 minutes practicing technique (no more than 50%)

Week 5

Monday

Snatch

10 minutes to build to a 1 rep max Hang Power Snatch

Tuesday

Back Squat

4x5-rest 2 minutes between sets-moderate weight

Wednesday

Class is Optional

Thursday

20 minute AMRAP

5 strict pullups

5 bar muscle ups

10 pushups

10 handstand pushups

Rest 1 minute

Friday

Assault Bike

Every 5 minutes for 4 sets

20/15 calories all out

Saturday

Make up day or:

Snatch and Clean and jerk-10 minutes each working on technique-no more than 50%

Week 4

Monday

Olympic lifting

Every 3 minutes for 4 sets

1 Power Clean+1 Hang Clean (above knee)+2 Front Squats-build to a heavy set

Tuesday

Deadlift

Every 3 minutes for 4 sets-2 reps-build to a heavy set

Shoulder Press

Every 2 minutes for 5 sets-2 reps-build to a heavy set

Wednesday

Off or optional class WOD

Thursday

Gymnastics

3 rounds for quality

5-10 bar muscle ups

20-40' HS walk

1 minute ring support hold

Friday

Olympic Lifting

Snatch-10 min EMOM-1 snatch-65-80%

Clean and jerk-10 min EMOM-1 CJ-65-80%

Saturday

Class+make up work