Programming 11/2 – 11/6

Monday
A.
Split Jerk
5×5

B.
4 RFT
100 DU’s
30 KB swings
20 Goblet squats
Rest 1 min after every round.

Tuesday
A.
Squat Clean
6×3 70% (2 sec hold @ bottom)

B.
3 RFT
25 Power Clean and Jerks 95/ 65
20 Ring Dips
15 Box Jumps

Wednesday
A.
Snatch
5×3 build to heavy

B.
For Time
21 DB/KB Snatches 53/35
400 meter run
18 DB/KB Snatches
400 meter run
15 DB/KB Snatches
400 meter run
12 DB/KB Snatches
400 meter run

Thursday
A.
Skills work
Handstands, Kipping, DU’s

B.
15 AMRAP
For 5 mins do as many burpees as you can then rest for 1 min then
10 Broad Jumps
15 C2B
20 Ab Mat sit-ups

Friday
A.
Back Sq
5,4,3,2,1,2,3,4,5 (stay light)

B.
Run from the Bear Complex @ 135/105
5×5

200 meter run
1 Power clean
1 Front Sq
1 Push Press
1 Back Squat
1 Behind the head Push Press

1 set equals 5 movements 5 times. Every time you start a new set you have to run 200 meters

Programming 10/26 – 10/30

Monday
A.
5×4
Strict push press (build to heavy)

B.
In 25mins, do:
100 Thrusters – 45/25
(then AMRAP)
9 Pullups
12 Pushups (Hand release)
15 Deadlifts – 185/135
200m Run

Tuesday
A.
5×3
Front squat (3 sec hold @ bottom)

B.
17min AMRAP:
1 Clean & Jerk – 135/95
2 Burpees
2 Clean & Jerks
4 Burpees
3 Clean & Jerks
6 Burpees
4…(etc)
8…
(Score is total of last round)

Wednesday
A.
Skills (Handstand work and hand stand holds)

B.
6 Rounds For Time:
25yd Overhead Lunge – 45/25
4 Wall Walks
(Overhead lunge done with bumper plate)

Thursday
A.
4×5
Snatch

B.
3 Rounds For Reps:
1min Box Jumps – 24/20
1min Row
1min Push-ups
1min Rope Climb
1min One-arm Snatch – 53/35
(Score is added up movements except row)

Friday
A.
5×5
Back Squat (3 sec hold @ bottom)

B.
16min AMRAP:
Wall Balls
(400m Run on minute 2, 6, 10, & 13, run 400m, then continue with wall balls)
Score is the number of wall balls you do

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