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MONDAY
A) Power Snatch: 12×1 EMOM
Athletes with an established 1RM should begin with ~75%. They should build by feel, but their task is to make 12 crisp, solid lifts, not to hit a max.
Athletes without an established 1RM should load at coaches discretion, selecting a starting weight which allows them to focus on technique and building so long as they can maintain good mechanics.
B) Push Press: 3×5
C) AMRAP 15:
10 Power Snatches, 115#/73#
400m Assault Bike
20 Pullups
400m Assault Bike
10 Thrusters, 115#/73#
400m Assault Bike
20/15 Ring Dips
400m Assault Bike

TUESDAY
A) Warm Up, 10 min
5 Kettlebell Windmill/side, slow and controlled
5 Standing Broad Jumps
10 Full Range Calf Raises w/slow eccentric
15 Hollow Rocks
B) 21-15-9
Knees to Elbow (not knees to armpits!)
RKBS, 70/53#
Ring Push Up
C) Row 3 x 1000 m
Work:Rest 1:1 or alternate with partner of similar ability

WEDNESDAY
A) Warm Up, 10 min
10 Scapular Pullups + 10 Scapular Pushups
80’ Prisoner Walking Lunge
50 Single Unders
B) 3 sets
Dumbbell Bench Press x 10
SA DB Row x 10
C) 4 Rounds For Time:
40′ Single Arm Overhead Walking Lunge Left, 53/35#
15 Single Arm Kettlebell Swings Left, 53/35#
40 Double Unders
40′ Single Arm Overhead Walking Lunge Right, 53/35#
15 Single Arm Kettlebell Swings Right, 53/35#
40 Double Unders

THURSDAY
A) 15 min of practice
Bar Muscle-Ups/CTB/Pull Up
Handstand Pushups/HS Hold w/ Eccentric/Push Up
40′ Dumbbell Bear Crawl
B) Front Squat: 3×5
C) EMOM 15, alternating:
6-8 Deadlifts, 255#/163#
10-15 Perfect Burpees
10 Ring Rows

SATURDAY
A) Clean and Jerk: 12×1 EMOM
Athletes with an established 1RM should begin with ~75%. They should build by feel, but their task is to make 12 crisp, solid lifts, not to hit a max.
Athletes without an established 1RM should load at coaches discretion, selecting a starting weight which allows them to focus on technique and building so long as they can maintain good mechanics.
B) AMRAP 20:
21 Dbl KB Clean & PP, 53#/35#
21/18 Calorie Row
1:00 Rest Between Rounds
C) 10 minutes of Mobility Flow