Tuesday
A)
7 rds
1 min max muscle snatches (75,55)
1 min max ohs (75,55)
1 min max lateral burpees over bar
1 min off
- record their total reps on the board
7 min rest
B)
10 rds
Every 90 seconds
3 x full snatches
Optional extra's
5 x 5 bar muscle ups
5 x 1 leg less rope climbs
5 x 5-12 reverse grip barbell rows
5 x 5-15 ghr
Monday
0:00 - 20:00
A)
3 rds
10 x power cleans (185,125)
20 x strict hspu
30 x pistols
25:00 - 45:00
B)
10 rds
Every 2 min
2 x front squats
1 + split jerk
Optional extra's
1)
10 min emom
3 x Back squats
2)
Dumbell shoulder press 3 x 8/10
With
5 x 10 strict reverse grip pull ups
3)
3 x 8/10 strict press behind neck
With
5 x 10-15 weighted back extenstions
Sunday
A)
1000 x row
800 x run
60 x double unders
40 x ab mat butterfly sit ups
20 x cal assault bike
40 x ab mat butterfly sit ups
60 x double unders
800 x run
1000 x row
Saturday
A)
21,15,9
Ohs (105,75)
3,2,1 rope climbs
10 min rest
B)
5 rds
15 x dead lifts (185,125)
15 x t2b
Accessories
5 rds
12 x dips
12 x reverse grip barbell rows
24 x bent knee side sit ups
10 x bent lateral complex
A)
5 x 5 bench press
With
5 - 10 strict pull ups in between
(20 min cap)
- start asap
B)
3 rds (using a vest if muscle ups are really good)
20 x alternating pistols
200 x run
10 x Burpee ring muscle ups / pull ups
200 x run
-(If they can't do burpee pull ups with out using a band get them to do burpee box jumps.)
- scale muscle ups for athletes who's muscle ups aren't as efficient.
Optional accessories
5 x 20 band pull aparts
5 x 10-15 Ghd sit ups
5 x 12 reverse curls
5 x 10 ring rows
A)
15 min emom
1 x power snatch
1 x hang snatch
1 x ohs
B)
10 rds
Every 2 min
1 x power clean and push jerk
+
1 x power clean and split jerk
C)
10 min emom
3 x back squat
Optional extra's
1)
15 min emom
Min 1 - 1 x Leg less rope climbs / rope climb
Min 2 - 50 x Double unders
Min 3 - 20 x Wall balls
2)
3 x 8 dumbell shoulder press
3 x 5-15 ghr
3 x 10 bent lateral complex
Wed
A)
30 min gymnastics
B)
20 min emom
Min 1 - 20/15 cal row
Min 2 - 20 k/swings (24,16kg)
Optional accessories
3 rds
20 x straight leg sit ups
15 x v-ups
20 x lying straight leg raises on the floor
(2 min rest)
"Murph"
Run 1600m
100 Chin Ups
200 Push Ups
300 Squats
Run 1600m
Optional extra
5 x 5-12 reverse grip barbell rows
5 x 20 band pull aparts
5 x 30 back extensions
5 x 6-8 strict t2b/leg raises
0:00 - 20:00
A)
10 min emom
1 x power snatch
1 x full snatch
1 x hang snatch
Straight into
10 min emom
1 x full snatch
25:00 - 40:00
B)
15 min emom
2 x full clean + 1 split jerk
- cleans must be T&G
48:00 - (3:30 song)
C)
Bring Sally up Song
Back squat (135,95)
Optional extra's
1)
10 min emom
3 x Front Squats
2)
10 min
Emom
Min 1 - max set strict hspu
Min 2 - 5/3 bar muscle ups
3)
3 x 10 bent lateral complex
Sunday
A)
5 rds
400 x run
35 x double unders
7 min rest
B)
3 rds
500 x row
35 x butterfly ab mat sit ups
5 min rest
C)
4 rds
15 x cal ski erg
200 meters farmers carry (heavy)
A)
For time:
22,16,10
C2b
Ohs (115,80)
7 min rest
B)
10 rds
3 x muscle ups / 6 dips / 9 x push ups
15 x wall Balls
Optional extra
1 x leg less rope climb
8 x strict t2b/leg raises
10 x slow ring rows
12 x good morning
A)
For time:
3 rds
500 x row
12 x dead lifts (275,185)
12 x box jumps (30,24)
5 min rest
4 Rds:
B)
4 rds
15 x cal assault bike
9 x hspu
6 x dumbell hang cleans (22.5,15kg)
5 min rest
4 rds:
C)
5 rds
6 x bench press (185,115)
12 x double k/bell swings (24,16)
Optional extra's
3-5 rds
10 x reverse grip strict pull ups
25 x weighted sit ups
5-12 x reverse grip barbell rows
8-12 x reverse grip curls
A)
10 min emom
1 x full snatch
1 x full snatch 2 inches from floor
1 x hang snatch
Straight into
5 rds
Every 2 min
Give them 10-12 min clock to warm up
B)
"Macho Man" Emom
3 x power cleans (205,145)
3 x front squats (205,145)
3 x push jerks (205,145)
(20 min max)
C)
Emom x 10
3 x back squats
Optional accessories
1)
5 rds (not for time but quality)
5 x bar muscle ups
1 x leg less rope climb
15 x ghd sit ups
2)
3-5 rds
12 x barbell rows
5-15 x ghr
10 x bent lateral complex
Wed
A)
Gymnastics 30 min
B)
20 min emom
Min 1- 20/15 cal row
Min 2 - 50 double unders
- scale from the beginning if needed
Optional extra
Work up to a 25 meter max back rack yoke carry
In between attempts
1 min plank
A)
20 min emom
Min 1 - 7 x strict hspu
Min 2 - 10 x strict pull ups
- scale athletes from the beginning who need it
B)
"Jack"
20 min amrap
10 x Push press (115,80)
10 x K/swings (24,16kg)
10 x Box jumps (24,20)
Optional accessories
3 - 5 rds
3-5 x muscle ups
5 - 12 x reverse grip barbell rows
24 x bent knee side sit ups
20 x band pull aparts
A)
15 min emom
3 x power snatches
B)
Emom x 10
1 x full clean
1 x hang clean
1 x split jerk
Straight into
5 rds every 2 min
1 x full clean
1 x hang clean
1 x split jerk
C)
Emom x 10
3 x back squats
Optional Accessories
A)
Dumbell shoulder press - 3 x 8
With
Strict t2b - 5 x 8
And
Ring rows 5 x 10
B)
Strict press - 3 x 8
With
5 x 10 bent lateral complex
And
5-15 x ghr
A)
For time:
40-10
T2b
Wall balls (20,14)
5 min rest
For time:
40-10
Back extenstions
Wall balls
B)
5 rds (not for time but quality)
5 - 10 x dips (2 second hold at the bottom and the top)
5 - 10 x strict reverse grip c2b pull ups (2 seconds hold at the bottom and the top)
10 x bent lateral complex
50 x double unders
Friday
A)
5 x 8 deficit dead lifts
With
5 x 5 bench press
(Finish on the half hour)
B)
3 rds
21 x thrusters (95,65)
7 x muscle ups / 21/14 push ups
2 min rest
5 min rest
Optional C
C)
For time:
900 x row
60 x k/swings (24,16kg)
3 x rope climbs
Optional Access
5 x 5-12 reverse grip barbell rows
5 x 12 pistols
5 x 24 x bent knee side site ups
5 x 20 band pull aparts
Thursday
A)
15 min emom
1 x power snatch
1 x hang snatch
1 x ohs
B)
10 rds
Every 2 min
1 x full clean
1 x hang clean
1 x front squat
C)
Emom x 10
3 x back squats
Optional accessories
1)
5 x 8 strict press behind neck
With
5 x 8 strict t2b/leg raises
2)
Emom x 10
10 x c2b
3)
3-5 x 10 ring rows
3-5 x 10-15 weighted back extenstions
Wed
A)
30 min gymnastics
B)
For time:
750 row
150 double unders
750 row
5 min rest
3 rds
400 x run
21 x box jumps (step down)
Optional extra
3 rds
15 x ghd sit ups
15 x knew raises
15 x lying leg raises on floor
2 min rest