Tue Feb 16, 2016
A. Technique work and warm-up to working weights for complex of:
Power Clean + Hang squat Clean
B. Practice kipping technique and fluidity of TTB / KTE
***If you cannot link TTB fluidly, scale to KTE or Knees Above waist
C. EMOM x 30 min:
Min 1 – 3 Reps of complex from part A, where ONE REP is the full complex
Min 2 – 20-30 seconds of Double-unders / Single-unders
Min 3 – 20 seconds of TTB / KTE
Min 4 – 6 Reps One-Legged Deadlift for each leg (with clean bar)
Min 5 – 20 seconds of Burpee Tuck Jumps
A. Power Clean – Work to 3 RM smooth TnG with minimal foot movement
B. AMRAP 12 min:
5 Power Cleans (155/105)
7 Burpee Box Jumps (24//20)
9 TTB
C. 4 Rounds:
Run 200m
12 DB Snatch (alternate arms) – 70/50
D. Mobility - Hips, Shoulder girdle etc...
A. AMRAP 30 min:
Row 1000m / Run 800m / Assault Bike 1.5 miles
Reps 30-20-10-20-30
Burpees (jump to touch object overhead with 2 hands)
Shuttle Runs (30 feet each way) – touch ground at turnaround
***Going “there and back” = 2 reps
Max distance Row/Run/Assault Bike in remaining time
B. Mobility cycle
Mon Feb 15, 2016
***With exercise choice freedom, try to keep the same movements consistently over the course of the cycle so that you can gauge progress week to week
A1. Vertical Pull (Pull-up variation – use bands/assistance as needed)
A2. Vertical Push (Overhead press variation or Dips)
B. Squats (Back Squat or Front Squat)
C1. Horizontal Pull (Bent-over Row variation or Ring Rows)
C2. Horizontal Push (Bench Press variation or Push-ups)
A. Work to challenging weight for complex:
1 Muscle Snatch
1 Hang muscle snatch
2 Snatch Balance
Then drop weight and complete 1 Snatch + 1 Hang snatch
B. 20 min running clock:
12 min AMRAP of:
30 Muscle-ups
90 Double-unders
150 wall-Balls (10/9 ft)
Immediately into 8 min to find Max Snatch
***With exercise choice freedom, try to keep the same movements consistently over the course of the cycle so that you can gauge progress week to week
A1. Pull-ups / Inverted Rows (choice of bar or rings)
A2. Dips / Push-ups (choice of rings or bars)
B1. Hang Snatch High Pulls (pull to underneath chin)
B2. Squat (choice of Back or Front Squat)
C1. Curls (choice of DB or BB)
C2. Strict Overhead press (choice of DB or BB)
Sat Feb 13, 2015
Fitness/Bodybuilding:
A. Practice technique and movement pattern of Kipping HSPU
B. AMRAP 15 min:
Reps 30-20-10
Burpees
TTB / KTE
Then in remaining time in 15 min, complete AMRAP Double-unders
Rest 5 min (till 20:00)
C. AMRAP 15 min:
Reps 30-20-10
Goblet Lunges (with KB)
KBS or Wall-Balls (choose one)
Then in remaining time in 15 min, complete AMRAP of Kipping HSPU
A. EMOM x 20 min (alternating):
AMRAP 15 sec “Grace style” C&J (175/115# - or 60% max CJ) – rest 45 sec
30 sec unbroken plank on rings (Rest remainder of minute)
B. For Time:
75 Power snatch (75/55#)
75 Bar-facing Burpees
150 Double-unders
Run 800m
Fri Feb 12, 2016
A. 5 Rounds for quality:
8 Renegade Rows R arm
8 Renegade Rows L arm
8 One arm DB Thrusters R arm
8 one arm DB Thrusters L arm
B. 4 Rounds for quality:
***Practice One-leg hip thrust without weight before adding load
10 Hip Thrusts R leg (non-working leg held straight out, like L-sit)
10 Hip Thrusts L leg
30 seconds side plank R arm
30 seconds side plank L arm
C. 3 Rounds:
15 Hip Extensions (add weight as desired)
Top of Ring Dip static hold (hollow body, external rotation)
***Choose length of hold time based on ability (15-30 seconds)
A. Work to challenging weight for complex:
1 Power clean + 1 hang squat clean + 1 Thruster
B. Front Squats – Work to heaviest weight for AMRAP 15 seconds
C. Skill work – Weighted Goblet Pistols – work to challenging weight for 10 reps
(alternating legs, 5 per leg)
D. For Time:
15 Push jerks – 155/105# (approx. 50% max jerk)
3 Rope climbs
15 Push jerks – 155/105#
30 CTB Pull-ups
15 Push jerks – 155/105#
30 TTB
15 Push jerks – 155/105#
30 Pistols (44/26# KB in front rack – alternating legs) – scale as needed
6 Rounds of 5 Reps of each movement @ 85% of the 6-rep weight from Mon and Wed
***Rest as needed between movements to ensure quality reps
Choose 3 movements from Mon and Wed training. Must choose one movement from each category:
Leg/hip movement (Squat variation, Hang Snatch High Pulls, Hang Power cleans)
Upper body pull (Rowing variation, Pull-up variation)
Upper body push (Dips, Bench variation, Overhead press, HSPU)
Also choose one “free” movement that isn’t included on Mon or Wed. If you choose your free movement to be a Deadlift or an RDL, you should opt for your “leg/hip” movement to be a hang power clean or hang snatch high pull instead of a squat. Quickly work up in weight for each movement to 85% of 6-rep weight, then complete the 4 chosen movements as a circuit.
