Programming 7/27 – 7/31

Monday
A.
Tempo Back Squats
5×3 Building to a Heavy Set
32×1 Tempo

B.
AMRAP 18
9 T2B
12 Wall Balls
15 Power Cleans (95/65)
400m Run

Tuesday
A.
Strict Press
4×4
Building to a Heavy Set

B.
AMRAP 12
7 Front Squats (185/135)
30 KB Swings (53/35)
7 Front Squats (185/135)
200m Run

Wednesday
A.
Power Snatch
5×3
Building to a Heavy Set

B.
4RFT
400m Run
10 Power Snatch (95/65)
10 OHS (95/65)

Thursday
A.
Weighted Pull-ups 5×8
OR
Kipping Skill Work

B.
3RFT
500m Row
10 Thrusters (115/95)
15 Pullup’s
25 AbMat Situp’s

Friday
A.
Squat Clean
5×4
70% of your 1RM

B.
“Annie”
50-40-30-20-10 Reps for Time
Double Unders
Ab-Mat Sit-ups

Programming 7/20 – 7/24

Monday
A.
Back Squat
5×3 Building to a Heavy Set
 
B.
AMRAP 15
20 Double Unders
5 Burpees
100m Run
15 Box Jumps

Tuesday
A.
Thrusters
5×5 Buildig

B.
4 RFT
8 Pull-Ups
16 Push-Ups
8 Squat Cleans

Wednesday
A.
Bench Press
5×4 Building Heavy

B.
AMRAP 2
Max Wallballs
Rest 2 minutes
AMRAP 2
Max Abmat Situps
Rest 2 minutes
AMRAP 2
Max KB Swings (53/35)
Rest 2 minutes
AMRAP 2
Max Burpees

Thursday
A.
Power Clean
4-3-3-2-2-1-1-1-1

B.
On a TABATA clock
4RFT
15 Deadlifts (135/95)
30 Air Squats
20 Single Arm DB Snatch (50/30)

Friday
A.
Max Plankhold

B.
FOR TIME
15 Back Squat (155/105)
15 T2B
30 Cal row
10 Back Squat (185/135)
10 T2B
20 Cal row
5 Back Squat (225/155)
5 T2B
10 Cal row

Programming 7/13 – 7/17

Monday
A.
Front Squat
4×3 Building to a Heavy Set
 
B.
4RFT
400m Run
12 Pull-ups
10 Thrusters (95/65)
8 Box Jumps

Tuesday
A.
Skill Work: Rope Climb

B.
EMOM 10
Odd: 45 Double Unders
Even: 2 Rope Climbs

Wednesday
A.
OHS
4-3-2-1-1-1-1

B.
AMRAP 4
8 OHS (95/65)
8 Burpees
Rest 1 minute
AMRAP 4
8 OHS(95/65)
8 Box Jumps

Thursday
A.
Squat Clean
5×4 Building Heavy

B.
AMRAP 20
100m Farmer’s Carry (53/35)
20 Walballs
20 KB Swings (53/35)
20 Cal Row

Friday
A.
Push Press
6×3 Building to a Heavy Set

B.
EMOM *Until you can no longer fit all the work into the minute
10 Front Squats w/ empty bar
8 KB Swings (53/35)
6 Burpees

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