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

Week 3

Monday

Gymnastics

10 minute AMRAP

30' HS walk

5 bar muscle ups

10 ring dips

Tuesday

Strength-Front squat

Every 3 minutes for 5 sets-2 front squat-building

Accessory

Weighted pullups-3x5

Wednesday

Class is optional

Thursday

Olympic lifting-snatch

Every 3 minutes for 4 sets

1 snatch+1 hang snatch (above knee)+2 overhead squats-build to a heavy set

Friday

Strength-Back Squat

Every 3 minutes for 5 sets perform 2 back squats-building

Saturday

Make up day

Week 2

Monday

Gymnastics

Every 2 minutes for 5 sets

4 ring muscle ups

6 handstand pushups

8 toes to bar

Tuesday

Snatch-4x3 Hang power snatch-55-70%

Clean and jerk-4x3-Power clean and jerk-55-70%

Wednesday

Class is optional. Make up work if needed.

Thursday

Snatch

Every 3 minutes for 5 sets-2 position snatch (mid thigh, ground)-building

Friday

Push Press

Every 2 minutes for 5 sets-3 push press-building

Saturday

Make up work after class if needed

Week 1

All sessions start with taking the class start to finish. This work is to be performed after taking the class.

Monday

Snatch

Every 3 minutes for 5 sets-1 3 position snatch (hip, mid thigh, floor)-building

Tuesday

Back squat

Every 3 minutes for 5 sets-4 back squat-building

Thursday

Clean

Every 3 minutes for 5 sets-1 3 position clean (hip, mid thigh, floor)-building

Friday

Shoulder Press

Every 3 minutes for 5 sets perform 5 shoulder press-building