Programming 8/31-9/4

Monday
A.
Front Squat
5×4 Building Heavy

B.
4RFT
400m Run
10 Power Cleans (95/65)
8 Front Squats
6 Burpees

Tuesday
A.
Snatch
4×3 Building Heavy

B.
AMRAP 14
10 Power Snatch (95/65)
10 Box Jumps
10 T2B

Wednesday
A.
Sled Pulls
4x20m Sled Pulls
Immediately into 10 Jumping Air Squats
Rest at least 1 minute between sets

B.
5 RFT
2 Minute Row
14 Single Arm KB Thrusters (53/35)
20 KB Swing (53/35)

Thursday
A.
Bench Press
4×4 Building Heavy

B.
Annie
50-40-30-20-10
Double Unders
Ab-mat Situps

Friday
A.
Strict Press
5×4 Building Heavy

B.
FOR TIME
600m Run
3 Rope Climbs
12 HSPU
400m Run
2 Rope Climbs
8 HSPU
200m Run
1 Rope Climb
4 HSPU

Programming 8/24 – 8/28

Monday
A.
8×2
Thrusters (build to heavy)

B.
18 AMRAP
200 meter run
10 Thrusters 95/65
10 Toes to bar
10 Burpees

Tuesday
A.
4×3
Split Jerk ( medium weight/focus on speed and form)

B. RFT
21-15-9
Box jumps
Push Jerks 135/105
Pistols

Wednesday
A.
Skills
DU’s & Handstand work

B.
20 AMRAP
Buy in 800 meter run
Then
100 DU’s
25 meter Handstand walk/5 wall walks
10 Dead lifts 205/175

Thursday
A.
5×5
Over Head Squats

B.
16 EMOM
12 OHS 105/75
45 sec Plank
20 Wall balls
15 KB’s (American) heavy

Friday
A.
1 mile run

B.
For time
400 meter Farmers Carry x2 53/35 DB or KB
50 Push Up’s
40 Air Squats
200 meter Farmers Carry
40 Push Up’s
30 Air Squats

Programming 8/17 – 8/21

Monday
A.
5×5
Deadlift (build to heavy)

B. For Time
2 RFT
15 Dead lifts 135/105
15 Box jumps
2 RFT
20 Pull Up’s
400 meters
2 RFT
15 Box jumps
15 Dead lifts 135/105

Tuesday
A.
Skills
Handstands/ Pistols & DU’s

B.
20 AMRAP
25 meter handstand walk or 5 wall walks
20 Pistols
15 Ring Dips
60 DU’s

Wednesday
A.
5×5
Front Squat(building heavy)

B.
15 EMOM
20 Single dumbbell push press (10 each arm) medium weight
10 Front Squats 135/105
25 Ab mat sit-ups

Thursday
A.
Skills
Anything with Kipping in it!

B.
Buy in
1 mile run
3RFT
35 Push ups
15 Broad jump’s
20 Sled hammer

Friday
A.
4×4
Back squat (building heavy)

B.
15 AMRAP
10 KB 53/35
10 Lunges
10 Thrusters
(With KB weight do all the movements. 5 each arm for thrusters)

Programming 8/10-8/15

Monday
A.
Over Head Squats
5,4,3,2,1,5,4,3,2,1 (light weight)

B.
For time
200m Run
20 Burpees
10 OH Squat 115/80
200m Run
20 Pistols
10 OH Squat 115/80
200m Run
20 Burpees
10 OH Squat 115/80

Tuesday
A.
Skills
DU’s
Muscle Up’s

B.
15 AMRAP
15 KB 53/35?
60 DU’s
10 Deadlifts 185/135
5 MU’s

Wednesday
A.
SDHP
6×3 Building Heavy

B.
3RFT
30 Box Jumps
15 T2B
10 SDHP (95/65)
400 meter run

Thursday
A.
Front Squat
10×2 Build to heavy

B.
21-15-9
Squat clean 115/95lbs
HSPU’s

Friday
A.
Split Jerk
6×2

B.
Buy in
800 m run
4RFT
5 Split Jerks 50% of PR
25 Ab Mat sit-ups
Cash out
800 m run