Programming 1/11 – 1/15

Monday
A. Back Squat 5×5
1st, 2nd and 3rd set, 3 sec hold at the bottom
4th round-2 sec hold
5th round-1 sec hold

B.
3 rounds for time
20 burpees
21 dumbbell snatches (medium weight)
12 dumbbell thrusters (same weight / 1 DB)

Tuesday
A. Front Squat 5×5
1st, 2nd and 3rd set, 3 sec hold at the bottom
4th round-2 sec hold
5th round-1 sec hold

B.
Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:
Muscle-ups
Bodyweight clean and jerks

Scaled/Masters
7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks

Wednesday
A. Snatch
6×3 (Build to heavy)

B.
3 rounds for time of:
10 overhead squats (95/135)
50 DU’s

Thursday
A.
Skills!!! Work on BALANCE movements

B.
25 AMRAP
Handstand (down and back) or 3 wall walks
10 Box jumps (20/24)
15 Weighted lunge (65/95) alternate
2 Laps Suitcase carry (heavy/rotate each lap)

Friday
A.
3×3 Strict press
4×2 Push press
4×3 Split jerk

B.
For time:
Row 300 meters
20 push jerks (95/135)
Row 300 meters
15 push jerks
Row 300 meters
10 push jerks
Row 300 meters
5 push jerks

Programming 1/4 – 1/8

Monday
A.
Squat Clean
5×3

B.
The Chief
Five 3-minute AMRAP in 19 mins

AMRAP in 3 minutes
3 Power Cleans (135/95lbs)
6 Push Ups
9 Air Squats

Then rest 1 minute
Repeat 5 times

Tuesday
A.
Deadlift
5,4,3,2,1,2,3,4,5 (light to heavy-heavy to light)

B.
For Time
Buy in
1,000 meter row

Then
4 Rounds of
15 Deadlift (185/145)
10 Pistol
2 Rope climb or 3 lay downs

Cash out
1,000 meter row

Wednesday
A.
Front Squat
4×5

B.
EMOM for as long as Possible!!!
7 Thrusters (75/45)
7 Pull ups
7 Box Jumps

Your time is your score

Thursday
A.
Skills!!! Work on BALANCE movements

B.
5 RFT
5 Burpees
20 Air Squats
5 Burpees
10 Push ups
5 Burpees
20 Lunges
5 Burpees
10 V-Ups

Friday
A.
Squat Snatch
5×3 (the first 3 sets pause at the bottom for 3 seconds)

B.
20 AMRAP
8 Power Snatch (95/65)
12 KB (53/35) – American
8 OHS (95/65)
200 meter run