Week of 3/18/19

Monday

Gymnastics

 For time-50 strict handstand pushups

Monostructural (row)

Row 60 minutes at 85% effort

Tuesday

Oly (snatch)

10 minute EMOM-1 snatch-75-85%


Push press

5x4-70-80%, rest 2 minutes

Accessory strength

Weighted pullups-5x5-across

Reverse hyper-3x20

Wednesday

Monostructural (run)

2xsprint 200m, rest 2 minutes, sprint 800m, rest 2 minutes

Thursday

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

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

Accessory (imbalances)

3 rounds not for time

10 single arm db high pull/arm

1 minute weighted plank

10 front rack walking lunges/leg

Friday

Strength

Shoulder press

4x3-80-95%, rest 2 minutes

Deadlift

4x3-80-95%, rest 2 minutes

Monostructural (bike)

3x4 minutes, rest 2 minutes

Gymnastics (toes to bar)

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

Saturday

Oly (technique)

Snatch-10 perfect singles at 60%

Clean and jerk-10 perfect singles at 60%

Comp WOD

10 rounds for time

4 bar muscle ups

26' unbroken handstand walk

12 hang db snatch-70/50

Swim (optional)

5x100m, rest 1 minute

Week of 3/11/19

Monday

Snatch

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

Monostructural

10 sets

Row 250 meters

Rest 1 minute

Tuesday

Back squat

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

30 minute EMOM

minute 1-15/12 calorie bike

minute 2-15/12 calorie row

minute 3-15/12 calorie ski

minute 4-12 bar facing burpees

minute 5-rest

Wednesday

Class is optional

Run

Every 5 minutes for 25 minutes

Run 400 meters

Thursday

Jerk

5x2-80-95%, Rest 2 minutes

Clean

5x2-80-95%, Rest 2 minutes

Friday

Front squat

Every 3 minutes for 4 sets-5 reps-65-75%

Bench press

Every 3 minutes for 4 sets-5 reps-65-75%

Monostructural

Assault runner

Every 2 minutes for 10 sets, Run 1:30

Saturday

Oly (technique)

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

Rest 2 minutes

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

Comp WOD

For time

6-4-2

Rope climbs

Thrusters (220/145)

Optional Swim

30 minutes steady

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%

Every 2 minutes for 5 sets-1 max set strict ring muscle ups

Every 2 minutes for 5 sets-1 max set strict deficit handstand pushups (blue 45s)

Tuesday

Shoulder press

Every 3 minutes for 4 sets-3 reps-80-90%

Ski

10 minutes for calories

Wednesday

4 sets

Run 1000m, Rest 2 minutes

Thursday

10 minute EMOM-1 power clean-75-85%

10 minute EMOM-1 jerk-75-85%

Bike

Every 3 minutes for 5 sets

1 minute for max calories

Friday

Every 3 minutes for 5 sets-build to a heavy set-1 power snatch+2 full snatch (touch and go)

3 rounds for time

50' handstand walk

4 strict ring muscle ups

8 parallette handstand pushups

2 rounds for quality

10 single arm seated dumbbell shoulder press each arm

15 single arm dumbbell bent over row each arm

20 front rack walking lunge steps

Saturday

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

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

Comp WOD

3 rounds for time

Run 400m (assault runner)

21 toes to bar

12 deadlifts (350/220)

Optional swim-Swim 20 minutes steady-go farther than last week

Week of 2/25

Monday

Jerk

10 minute EMOM-1 jerk-50-60%

Gymnastics

10 minutes handstand walking over obstacles

5 minutes strict ring muscle up practice

Tuesday

Front squat

Every 3 minutes for 5 sets-5 reps-moderate

Bike

Every 4 minutes for 5 sets

30 seconds for calories

Wednesday

Class is optional

Run

4 sets

Sprint 500m

Rest 2 minutes

Sprint 100m

Rest 2 minutes

Thursday

Snatch

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

Gymnastics

For time-100' HS walk

Rest 1 minute

For time-30 handstand pushups (6/4" deficit)

Rest 1 minute

For time-100' HS walk

Friday

Back squat

4x5-70-75%, rest 2 minutes

Push press

3x10-60%, rest 2 minutes

Row

Every 5 minutes for 5 sets

Row 1000 meters-try to get faster each set

Saturday

Oly (technique)

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

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

Comp WOD

For time

30/20 calorie assault bike

30 clean and jerks (145/95)

Optional swim workout

20 minutes steady swim

Week of 2/18/19

Monday

Gymnastics

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

Monostructural

10 minutes bike for calories

Tuesday

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

Clean and jerk-4 sets-3 reps-60-70%

Gymnastics

5 rounds for time

6 deficit handstand pushups (6/4")

12 handstand pushups

Rest 1 minute

Wednesday

Class is optional

Running

Every 5 minutes for 20 minutes-Run 400m (close to all out)

Thursday

Snatch

10 minute EMOM-1 snatch (50-70%)

Accessory 

Weighted pullup-3x8

Reverse hyper-3x20

Bent over row-3x15/arm

Friday

Back squat-4x3-moderate

Push press-4x3-moderate

Ski

3x1000m ski, rest 3 minutes

Saturday

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

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

Comp WOD

"Double Vision"

15-12-9-12-15

Double Dumbbell snatch (50/35)

Burpee box jump over (30/24)

Optional Swim workout

20 minute swim at a moderate pace

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)

Accessory (strength)

Weighted pullup-3x6

Reverse hyper-3x15

Weighted plank-2x1 min

Tuesday

Back squat-4x5-70%

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

Wednesday

Optional Run

5 sets

Run 3 minutes

Rest 1 minute

Thursday

Oly

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

Jerk-4 sets-Every 3 minutes-3 jerks-build to a heavy set

Friday

Deadlift-4x3-85%

Monostructural

6 sets

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

Saturday

Snatch 

10 minutes practicing technique (no more than 50%)

Clean and jerk

10 minutes practicing technique (no more than 50%)

Comp WOD

"The Ocho Chipper"

30/20 bar muscle ups

30 hang power cleans (165/115)

30 deficit hspu (6/4")

30 front squats

30 toes to bar

30 shoulder to overhead

Optional Swim

For time-Swim 500m

Week 5

Monday

Snatch

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

Gymnastics

Accumulate 3 minutes wall facing handstand hold

Accumulate 3 minutes of plank

Tuesday

Back Squat

4x5-rest 2 minutes between sets-moderate weight

Assault Runner

3x5 minutes for calories

Rest 2:30

Wednesday

Class is optional

Optional running:

30 minute run at 80% of 5k goal pace

Thursday

Jerk

10 minutes to build to a 1 rep max push jerk

Gymnastics

20 minute AMRAP

5 strict pullups

5 bar muscle ups

10 pushups

10 handstand pushups

Rest 1 minute

Friday

Bench Press

10 minutes to build to a 3 rep max Bench Press

Accessory

3 sets

5 weighted ring dips

5 weighted pullups

15 reverse hypers

Assault Bike

Every 5 minutes for 4 sets

20/15 calories all out

Saturday

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

Comp WOD

“Special Delivery”

5/4 rope climbs (1st is legless)

45’ sandbag carry (200/150)-15’ increments

9 thrusters (115/80)

4/3 rope climbs (1st is legless)

45’ sandbag carry

15 thrusters

45’ sandbag carry

3/2 rope climbs (1st is legless)

45’ sandbag carry

21 thrusters

-8 min cap

Optional Swim workout

8x150m swim, rest 15 sec

Week 4

Monday

Clean

Every 3 minutes for 4 sets

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

Gymnastics

12 min EMOM

min 1-Max strict muscle ups

min 2-Max strict hspu (3")

min 3-Rest

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

Monostructural

5 rounds for time

20/15 calorie bike

20/15 calorie row

Rest 2 minutes

Wednesday

Off or optional class WOD

Thursday

Monostructural

3 sets

5 minute row for calories

Rest 2:30

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%

Gymnastics

10 minutes practice handstand walking over obstacles

Saturday

Class WOD+make up

Week 3

Monday

Olympic lifting-jerk

Every 3 minutes for 5 sets-2 jerks

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

Monostructural

Assault runner-

6 sets

Run 400 meters 

Rest 1 minute

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

Gymnastics

On a running clock

0:00-3:00

Max distance HS walk in 30' segments

5:00-8:00

3 min AMRAP

5 strict hspu

5 ttb

10:00-12:00

Max distance HS walk in 30' segments

Friday

Strength-Back Squat

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

Strength-Push Press

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

Saturday

Make up day or light oly technique work

Week 2

Monday

Gymnastics

Every 2 minutes for 5 sets

4 ring muscle ups

6 handstand pushups

8 toes to bar

Monostructural

10 sets for total time

Ski 300 meters

Rest 30 seconds

Tuesday

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

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

Gymnastics

3 sets-1 minute handstand hold, rest 1 minute

Rest 2 minutes

6 minute EMOM-20-40' HS walk

Wednesday

Class is optional

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

Monostructural

For time

Run 800 meters

Rest 3 minutes

Run 400 meters

Rest 2 minutes

Run 200 meters

Rest 1 minute

Run 400 meters

Rest 2 minutes

Run 800 meters

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


10 minute EMOM

minute 1-4-8 strict handstand pushups

minute 2-1-3 strict ring muscle ups

Rest 3 minutes

10 minute EMOM

minute 1-10-30' handstand walk

minute 2-3-8 ring muscle ups

Tuesday

Back squat

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

Assault Bike

20 minutes for total calories-30 seconds on, 30 seconds off

Thursday

Clean

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

Jerk

Every 3 minutes for 5 sets-3 jerks-building

Friday

Shoulder Press

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

Rowing

10 sets-Row 500 meters, Rest 1 minute