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

5x5-80%, rest 2 minutes

Accessory

Reversey hyper-2x20

Weighted plank-2x1 minute

Banded curls-100

Banded tricep extensions-100

Wednesday

Monostructural

Run 10x400 meters, rest 1 minute

Thursday

Clean

10 minute EMOM-1 rep-65-80%

Jerk

10 minute EMOM-2 reps-55-65%

Accessory

2 rounds NFT

10 single arm high pulls/arm

50 band pullaparts

30 walking lunges

Friday

Gymnastics

4 sets-10 strict ring dips+max set strict handstand pushups, rest 2 minutes

Bench press

4x5-75%+20# of chains

Monostructural

Bike 3x2 minutes on, 1 minute off

Saturday

Oly technique

10 minute EMOM-1 snatch-50%

10 minute EMOM-1 clean and jerk-50%

Comp WOD

9-7-5-3-1

Ring muscle ups

Squat snatches (135/95)

Swim (optional)

8x200m, rest 1 minute

Week of 5/27/19

Tuesday

Snatch

10 minute EMOM-1 snatch-65-80%

Monostructural (row)

7x1000 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%

Comp WOD
4 rounds for time

400 meter assault run

10 sandbag cleans (150/100)

-15 minute cap

Week of 5/20/19

Monday

Jerk

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

Gymnastics 

14 minute EMOM

10-30' handstand walk

Monostructural (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

Accessory-strength

Weighted dip-5x5-add 5# from last time

Reverse hyper-3x20

Wednesday

Monostructural (run)

2 miles at 5k pace, rest 3 minutes, 1 mile at 5k pace

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%

Gymnastics 

16 minute EMOM-1-3 strict ring muscle ups

Monostructural (bike)

Every 3 minutes for 7 sets-30 seconds all out

Saturday

Oly-technique

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

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

Comp WOD

For time

12 bar muscle ups

21 deadlifts (220/155)

9 bar muscle ups

15 hang cleans (220/155)

6 bar muscle ups

9 shoulder to overhead (220/155)

-7 minute time cap

Swim (optional)

7x100m, rest 1 minute

Week of 5/13/19

Monday

Snatch

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

Monostructural (row)

5x1000 meters, rest 2 minutes

Tuesday

Push press

5x3-65-80%, rest 2 minutes

Gymnastics 

12 minute EMOM

Evens-5-10 strict ring to chest

Odds-5-10 strict ring dips

Accessory (strength)

Weighted dip-4x3

Reverse hyper-3x15

Wednesday

Monostructural (run)

20 minute run at 90%

Thursday

Clean

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

Jerk

10 minute EMOM-1 rep-80-90%

Gymnastics 

14 minute EMOM

evens-10-20 shoulder taps

odds-15-30 second wall facing handstand hold

Friday

Deadlift

5x2-80-90%, rest 2 minutes

Gymnastics 

14 minute EMOM

1-3 strict ring muscle ups

Monostructural (ski)

1000 meters for time

Saturday

Oly (technique)

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

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

Comp WOD

90 seconds max sandbag over shoulder (150/100)

Rest 1 minute

50 toes to bar

150' handstand walk

3 minute cap

Optional swim

6x100m, rest 1 minute

Week of 5/27/19

Monday

Snatch

15 minute EMOM-1 snatch-65-80%

Monostructural (row)

7x1000 meters, rest 2 minutes

Tuesday

Push press

5x5-55-65%, rest 2 minutes

Accessory-strength

Weighted dip-4x8-add 5# from last time

Reverse hyper-3x20

Gymnastics 

16 minute EMOM

evens-5-10 strict ring to chest

odds-5-10 strict ring dips

Wednesday

Monostructural (run)

30 minute run at 85%

Thursday

Gymnastics 

2 attempts max distance handstand walk

Clean

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

Accessory-imbalances

3 rounds NFT

10 dumbbell box step ups/leg

10 seated single arm dumbbell shoulder press

1 minute weighted plank

Friday

Deadlift

5x5-65-80%, rest 2 minutes

Shoulder press

5x5-65-80%, rest 2 minutes

Monostructural (bike)

Every 3 minutes for 8 sets-30 seconds all out

Saturday

Oly-technique

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

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

Comp WOD

4 rounds for time

400 meter assault run

10 sandbag cleans (150/100)

-15 minute cap

Swim (optional)

8x100m, rest 1 minute

Week of 5/6/19

Monday

Clean

Every 30 seconds for 6 minutes-1 clean-80-90%

Jerk

Every 30 seconds for 8 minutes-1 jerk-65-80%
Gymnastics 

10 minute EMOM-10-30' handstand walk

Monostructural (row)

4x1000 meters, rest 2 minutes

Tuesday

Back squat

4x5-65-80%, rest 2 minutes

Accessory strength

Weighted dip-4x8

Reverse hyper-3x12

Gymnastics 

10 minute EMOM-evens-5-10 strict ring to chest, odds-5-10 strict ring dips

Wednesday

Monostructural (run)

6x200m hill sprint, rest 1 minute at bottom

Thursday

Snatch

5 sets

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

Accessory (imbalances)

2 rounds NFT

15 behind neck shoulder press

10 front rack walking lunges/leg

1 minute sandbag hold 

Friday

Gymnastics 

12 minute EMOM-evens-10-20 shoulder taps, odds-15-30 second wall facing hs hold

Bench press

4x5-65-80%, rest 2 minutes

Monostructural (bike)

Every 3 minutes for 6 sets-30 seconds all out

Saturday

Oly (technique)

10 minute EMOM-1 snatch (60%)

10 minute EMOM-1 C&J (60%)

Comp WOD

10 rounds for time

4 burpee box jump overs (24/20)

1 rope climb

*wear 20/14# vest

Swim (optional)

5x100m, rest 1 minute

Week of 4/29/19

Monday

Gymnastics

2 attempts max distance handstand walk

Monostructural (row)

3x1000 meters, rest 2 minutes

Tuesday

Back squat

3x8-55-65%, rest 2 minutes

Push press

3x6-65-75%, rest 2 minutes

Accessory (strength)

Weighted dips-5x5

Reverse hyper-4x10

Wednesday

Monostructural  (run)

6x100m hill sprint, walk down

Thursday

Clean

12 minute EMOM-1 clean-65-80%

Jerk

12 minute EMOM-2 jerks-55-65%

Accessory (imbalances)

2 rounds NFT

15 single arm DB seated shoulder press/arm

15 single arm DB high pull/arm

15 DB box step ups/leg

1 minute weighted plank

Friday

Gymnastics

10 minute EMOM-1-3 strict ring muscle ups

Shoulder press

4x4-80-90%, rest 2 minutes

Monostructrual (bike)

Every 3 minutes for 5 sets-30 seconds all out

Saturday

Oly (technique)

10 minute EMOM-1 snatch-55%

10 minute EMOM-1 C&J-55%

Comp WOD

For time

2000m ski

30 clean and jerks (135/95)

Swim (optional)

4x100m, rest 1 minute






Week of 4/22/19

Monday

Gymnastics 

3 rounds NFT

4 strict ring muscle ups

8 parallette handstand pushups

30'HS walk

Monostructural-row

Every 2 minutes for 10 sets

Row 1 minute for calories

Tuesday

Push press

5x5-50-60%

Accessory-strength

Weighted pullup-3x5-moderate

Reverse hyper-3x20

Gymnastics

3 rounds NFT

2 rope climbs

20 GHD situps

15 chest to bar pullups

Wednesday

Monostructural-run

3x800m run, rest 3 minutes

Thursday

Clean

10 minute EMOM-1 clean-55-65%

Gymnastics

3 rounds NFT

10 strict handstand pushups

20 toes to bar

Accessory-imbalances

2 rounds NFT

10 single arm dumbbell high pulls/arm

10 dumbbell box step ups/leg

1 minute weighted plank

Friday

Deadlift

3x5-70%, rest 2 minutes

Shoulder press

3x5-70%, rest 2 minutes

Monostructural-bike

Every 3 minutes for 5 sets

30 seconds for calories

Saturday

Oly-technique

Snatch-7 perfect singles (50%)

Clean and jerk-7 perfect singles (50%)

Comp WOD

For time

Row 2000 meters

50 alternating pistols

30 hang power cleans (225/155)

Swim (optional)

15 minute easy swim

Week of 4/15/19

Monday

Oly

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

Monostructural

Row 60 minutes for meters

Tuesday

Back squat

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

Gymnastics

3 sets-30 sit-ups, 20 toes to bar, rest 1 minute

Accessory (strength)

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

Reverse hyper-3x25

Wednesday

Monostructural (run)

6x300m sprint, 100m recovery jog

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

Bench press

Every 3 minutes for 5 sets-5 reps-60-75%

Monostructural-bike

Bike 10 minutes for calories

Saturday

Oly-technique

10 minute EMOM- 1snatch-55%

10 minute EMOM-1 clean and jerk-55%

Swim (optional)

Swim 500 meters for time

Week of 4/8/19

Monday

Jerk

6x4-55-65%, rest 2 minutes

Gymnastics-Strict handstand pushups

14 minute EMOM-3-6 reps

Monostructural (row)

Row 60 minutes at last weeks pace -1 second

Tuesday

Snatch

Every 2 minutes for 5 sets

3 hang snatches (above knee)-65-80%

Gymnastics

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

Accessory-strength

Weighted pullup-4x8-5# heavier than last time

Reverse hyper-3x25

Wednesday

Monostructural (run)

4xrun 5 minutes, rest 2 minutes

Thursday

Gymnastics-strict handstand pushup

6x15 second handstand hold+max reps, rest 2 minutes, then 1 max set

Accessory

3 rounds not for time

15 single arm db high pull

15 behind neck shoulder press

15 single leg box step ups

Friday

Strength 

Deadlift

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

Shoulder press

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

Monostructural

Ski 5k for time

Saturday

Oly technique

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

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

Comp WOD

In 3 minutes

25 calorie ski

Max handstand pushups

Rest 1 minute

In 3 minutes

25 double kb/db deadlift (100/80)

Max bike cals

Rest 1 minute

In 3 minutes

25 calorie row

Max thrusters (155/100)

Rest 10 minutes

For time

50 wall balls (20/14) to 10'

Then 4 rounds for time

14 bar facing burpees

7 overhead squats (155/100)

Rest 10 minutes

For time

65'  handstand walk

3 rounds

16 toes to bar

6 weighted pistols (45/25)

Then 65' handstand walk

Swim (optional)

2x300m, rest 1 minute

Week of 4/1/19

Monday

Gymnastics-strict handstand pushups

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

Monostructural

Row 60 minutes at last weeks pace -1 second

Tuesday

Oly-snatch

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

Oly-clean and jerk

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

Gymnastics-toes to bar

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

Wednesday

Monostructural-run

8x150m sprint, rest 4 minutes

Thursday

Oly-snatch

12 minute EMOM-65-80%

Accessory strength

Weighted pullups-5x3

Reverse hyper-3x20

Friday

Strength-push press

4x3-80-90%, rest 2 minutes

Gymnastics-toes to bar

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

Monostructural-bike

6x2 minutes, rest 1 minute

Saturday

Oly (technique)

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

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

Comp WOD

For time

20 ring muscle ups

30 db box step overs (100/70)

40 single arm db shoulder to oh (100/70)

Swim (optional)

3x200m, rest 1 minute

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

Monostructural-row

Row 60 minutes at last weeks pace -1 second

Tuesday

Clean and jerk

Every 2 minutes for 6 sets

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

Gymnastics-toes to bar

6 sets-15 sit-ups, 10 toes to bar, rest 1 minute

Wednesday

Monostructural-run

Sprint 500m, rest 3 minutes, sprint 1000m, rest 3 minutes, sprint 1000m, rest 3 minutes, sprint 500m

Thursday

Accessory strength

Weighted pullups-4x8-across

Reverse hyper-3x20-heavier than last week

Gymnastics-strict handstand pushups

6x25 second hold+max reps, rest 2 minutes, then 1 max set

Friday

Snatch

Every 30 seconds for 6 minutes

1 snatch-65-75%

Monostructural-bike

4x3 minutes, rest 1:30 minutes

Saturday

Oly technique

10 minute EMOM-1 snatch-50-60%

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

Swim (optional)

4x150m, rest 1 minute

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

For time

200 double unders

25 burpees over rower

Row 1000 meters

50 meter db single arm overhead walking lunge (30/22.5 kg)

Row 1000 meters

25 burpees over rower

200 double unders

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