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

Programming 8/3 – 8/7

Monday
A.
Front Squat
5×4 Building Heavy

B.
For Time:
800m Run
Then
3RFT:
10 DB Thrusters (55/35)
10 Pull-ups
10 Burpees
Then
800m Run

Tuesday
A.
Split Jerk
5×3 Building Heavy

B.
AMRAP 12
20 Box Jumps
200m Run w/ Sandbag

Wednesday
A.
Sled Pull
5x25m Building heavy

B.
AMRAP 16
2 Bear Complex (95/65)
20 DUs
3 Bear Complex
30 DUs
4 Bear Complex
40 DUs
5 Bear Complex
50 DUs
.
.
.
Etc.

Thursday
A.
Deadlift
5×4 Building Heavy

B.
12 min EMOM:
Min 1 – Wall Sit
Min 2 – Plank
Min 3 – 45 Double Unders

Friday
A.
Squat Clean & Jerk
4×3 Building Heavy

B.
EMOM 14
ODD: 5 Squat C&J (105/75)
EVEN: 5 Burpees + 25s Plank Hold

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