Programming 10/19 – 10/23

Monday
A.
Snatch
5×3 Building Heavy

B.
3RFT
400m Medball Run
10 Power Snatch (96/65)
12 Snatch Grip OH Walking Lunge

Tuesday
A.
Ring Dips
6×6
30 second Plank Hold between sets

B.
AMRAP 9
8 Front Squat (95/65)
12 KB Swings (53/35)
8 Pull-ups
30 second Plank Hold

Wednesday
A.
Deadlift
6×5 Building Heavy

B.
Modified DT
5RFT
8 Deadlifts (135/95)
6 Hang Power Cleans
4 Push Press
200m Run

Thursday
A.
Strict Press
6×3 @ 75%

B.
FOR TIME
100 Double Unders
Then
10-9-8-7-6-5-4-3-2-1
Burpees
Box Jumps

Friday
A.
Back Squat
5×5 @ 70%

B.
2 Rounds
5 Bear Complex (95/65)
400m Run
Then
3 Rounds
3 Bear Complex (95/65)
200m Run

Programming 10/5 – 10/9

Monday
A.
Find your Thruster PR

B.
4 RFT
400 m run
12 Thrusters
15 Burpees

Tuesday
A.
Back Squat
5×4

B.
18 AMRAP
500 m Row
2 Rope climb
20 Single arm DB/KB C&J 53/26
50 m OH lunge 53/26
(One arm down other arm back)

Wednesday
A.
Snatch
6×3 build to heavy

B.
3 RFT
8 Snatch 95/65
16 Box Jumps
Rest 1 min
2 RFT
200 m Run
40 Hand release push ups
Rest 30 sec
1RFT
4 Snatch 95/65
8 Box Jumps

Thursday
A.
Skills
Hand stand work and DU work

B.
15 AMRAP
25 meter HS or 5 walk walks
60 DU’s
30 Ab Mat sit ups
25 Wall balls

Friday
A.
Split Jerk
 4×4

B.
Buy in 800 m run
Then
4 RFT
12 T2B
100m Farmer’s Carry (53/35)
20 Goblet squats

Programming 9/28 – 10/2

Monday
A.
Find your SDHP PR

B.
12 EMOM
8 SDHP 50% of PR
10 Box Jumps
12 Pull Ups or 5 Muscle Ups

Tuesday
A.
Dead lifts
5×5 Build to Heavy

B.
20 AMRAP
200 m Run
10 Power Cleans
15 Ab Mat sit-ups
10 Push Jerks

Wednesday
A.
Back Squat
5×3 Building Heavy

B.
3 RFT
600 m row
60 DU’s
15 Burpee’s

Thursday
A.
Hand stand work

B.
For Time
30 sec Hand Stand wall hold
30 Goblet Squats 53/26
1 Lap around Gym w/ arm over head(rotate weight half way) 53/35
30 Flutter kicks 3 count ( 1,2,3-1 1,2,3-2 1,2,3-3 and so on)
30 sec Hand stand wall hold
30 Goblet Squats 53/35
1 Lap around Gym/ 1 arm 53/35
30 Flutter Kicks 3 count

Friday
A.
Front Squat
 5×3

B.
1 RFT
10 Front squats 135/105
10 Burpees
30 sec rest
2 rounds for time
10 thrusters (same weight)
10 stand ups
1 min rest
600 m run

Programming 9/21 – 9/25

Monday
A.
Find your back Squat PR

B.
10 AMRAP
10 Back squat 155/125
15 KB swings 53/26
20 hand release push ups

Tuesday
A.
Max DU’s in 5 mins

B.
4RFT
12 Pull ups
50m Farmers Carry (1 Lap around the gym)
Down and back Lunges (body weight)
45 DU’s

Wednesday
A. Over Head Squat
4×5

B.
800 meter buy in
(Time starts when you get in/from a new min)
9EMOM
10 Over head squat 125/95
20 Ab Mat sit ups
12 Kb snatch 53/26

Thursday
A.
Split Jerk
5,4,3,2,1,2,3,4,5(work to heavy and back to light)

B.
Buy in
1,000 meter row
21-15-9
Power clean & Push jerk
Box Jumps

Friday
A.
Skills work
 
B.
For time
400 m run
25 wall balls
20 single arm DB press (10 each arm)
15 hand stand push ups
200 run
20 single arm DB press
25 wall balls
400 m run