Programming 7/6 – 7/10

Monday
A.
Snatch
4×3 Building to a Heavy Set
 
B.
AMRAP 18
4 Power Snatch (95/65)
8 OHS
6 Bar Facing Burpees
400m Run
 
Extra Credit:
35 Sit-ups
15 Crunches
15 Leg Raises
25 sec Plank

Tuesday
A.
Deadlift
4-3-3-2-1-1-1-1

B.
Double DT
10 RFT
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Extra Credit:
40 Sit-ups
20 Crunches
20 Leg Raises
30 sec Plank

Wednesday
A.
Tempo Front Squat
22×1
5×3 @ 70-75%

B.
100 DU’s
Then
4RFT
10 Power Cleans (95/65)
5 Front Squats
15 KB Swings (53/35)
200m Run
Then
100 DU’s

Extra Credit:
45 Sit-ups
25 Crunches
25 Leg Raises
35 sec Plank

Thursday
A.
Behind-the-Neck Press
5×3 Building Heavy

B.
FOR TIME
50 Power Snatch (95/65)
50 Back Squat (95/65)
50 T2B
50 Wall Balls

Extra Credit:
50 Sit-ups
30 Crunches
30 Leg Raises
40 sec Plank

Friday
4x100m Sprints
 
B.
With a Partner
2000m Row
80 Single Arm OH KB Lunges (53/35)
60 KB Swings
40 Goblet Squats
20 Turkish Get-ups
*While Partner A works, Partner B holds KBs in Farmer’s Carry position (53/35)
**Break up reps however needed
 
Extra Credit:
55 Sit-ups
35 Crunches
35 Leg Raises
45 sec Plank

Programming 6/9 – 7/3

Monday
A.
Clean Pulls
4×3 Building Heavy
Then
Squat Clean
2×3 @ 70-75%
 
B.
AMRAP 22
20 Single Arm DB Snatch (50/30)
400m Run
15 Power Cleans (95/65)
400m Run
10 Thrusters (95/65)
400m Run
 
Tuesday
A.
Tempo Back Squat Squat
32X1
5×3 Building to a Heavy Set

B.
AMRAP 12
15 KB Swings (53/35)
10 Burpees
15 Wallballs
45sec Plank Hold
 
 
Wednesday
A.
Bench Press
4×4 Building Heavy

B.
Death By HSPU
5 T2B
5 Pull-Ups
10 Deadlifts (135/95)
2 HSPU
*At the end of each round, add 2 HSPU, until you can no longer do an unbroken set
(Sub 1 Wall Walk for each 2 HSPU if you don’t have HSPU)

Thursday
A.
Squat Clean & Jerk
4×3 building to a heavy set

B.
In 14 minutes:
60 Calorie Row
30 Squat Clean & Jerks (95/65)
Max Bar Facing Burpees with remaining time

Friday
A.
1 Mile run for time
 
B.
With a Partner
400m Walk
Partner A: Sandbag Lunges
Partner B: Farmer’s Carry (53/35)
*Switch as needed
 

Programming 6/22 – 6/26

Monday
A.
Pause Front Squat
5×3 Building Heavy
3 Second Pause at the bottom
 
B.
FOR TIME
800m Run
Then 3RFT
10 DB Thrusters (40/20)
3 Wall Walks
1 Rope Climb
Then
800m Run
 
Tuesday
A.
OHS
5×4 Building Heavy
 
B.
FOR TIME
9 HSPU
15 C2B
21 OHS (95/65)
27 Cal Row
21 OHS (95/65)
15 C2B
9 HPSU
 
 
Wednesday
A.
Push Jerk
5×4 Building Heavy

B.
AMRAP 12
10 Push Jerks (115/85)
8 Goblet Squats (53/35)
200 meter run

Thursday
A.
Deadlift
6×3 Building Heavy
 
B.
AMRAP 7
7 Deadlifts (225/155)
7 Burpee Box Jumps

Friday
A.
Farmer’s Carry
4x100m (53/35)
 
B.
AMRAP 18
100m Suitcase Carry (70/53)
6 Back Squats (135/95)
50 Double Unders
 

Programming 6/15 – 6/19

Monday
A.
Back Squat
5×4 Building Heavy
 
B.
FOR TIME
800m Run
Then
4RFT
5 Power Clean & Jerk (95/65)
10 Push-Ups
15 KB Swings (53/35)
200m Run
Then
2 Minutes of Planking – broken up however you’d like
 
Tuesday
A.
Deadlifts
5×5 Building Heavy
 
B.
EMOM 20
Min 1 – Row (Calories)
Min 2 – Thrusters (95/65)
Min 3 – Burpees
Min 4 – Rest
Score = Total Reps
 
Wednesday
A.
HSPU Work
If you already have HSPU – Deficit HSPU 5×5

B.
FOR TIME
1 HSPU
1 Snatch (95/65)
2 HSPU
2 Snatch

Up to 6 and back down

Thursday
A.
Hang Power Clean
6×3 Building Heavy
 
B.
FOR TIME
AMRAP 9
8 Hang Power Clean + Front Squat (95/65)
30 Ab-Mat Situps
  
Friday
A.
Strict Press
5×3 @ 70%
 
B.
AMRAP 20
400m Run
8 Power Snatch (95/65)
8 Bar Facing Burpees
8 Ring Dips