Sat Nov 7, 2015
A. One-Arm DB or KB OHS – Work up to challenging weight for 6 reps per arm
B. One-Arm DB or KB Thruster – Work up to challenging weight for 6 reps per arm
C. Alternate each round between the two AMRAPS below for 2 sets of each:
Rest 2 min after each AMRAP
***Note that weight choice for part C should be lighter than weight achieved in parts A and B
#1 – AMRAP 3 min:
Run 200m
20 Abmat Sit-ups
Max reps of 1-Arm OHS (alternate hands every 5 reps)
#2 – AMRAP 3 min:
Run 200m
10 Reverse Burpees
Max reps 1-Arm Thrusters (alternate hands every 5 reps)
A. Snatch – Work up to heavy weight for complex UNBROKEN:
Power Snatch + BKN Squat Snatch + Hang Squat Snatch
B. AMRAP 30 Min - ALL SETS SHOULD BE UNBROKEN.
Rest as needed to ensure sufficient recovery to make reps UNBROKEN
1. OHS (from ground) x 3 Reps – scale as needed to go unbroken, but HEAVY
2. Rope Climbs x 3 Reps (touch and go, if possible)
3. Power Clean + 3 Jerks (push or split acceptable) – Same bar as OHS
4. Weighted Push-Ups (@30X0 tempo) x 8-10 reps
5. Snatch-Grip RDL (@30X0 tempo) x 8-10 reps (same bar as OHS)
***Reminder that 30X0 tempo is 3 seconds down, no pause, explode up,
NO PAUSE AT TOP, immediately descend into next rep
Fri Nov 6, 20515
Reminder for MD and Fitness programs:
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
2 sets progressively increasing weight, then 3 work sets all at same weight
Start cycle at lower weights for top 3 sets to build up momentum
Progressively add weight each week so it becomes difficult by week 4 and beyond
A. Wide-Grip Pull-ups (Add weight or scale as needed)
B. Alternate movements:
Strict Press
Split Squats
(choose front rack, back rack, or holding DB/KB in each hand – Stay consistent week to week)
C. AMRAP 8 min:
8 Burpee Pull-ups
8 TTB / KTE
16 Jumping Lunges
A. Front Squats – 5/4/3/2 (increasing weight)
B. MAP – AMRAP 5 Min, Rest 3 min x 4 sets (Same score on each 5 min AMRAP):
8 Power Cleans – 135/95 lbs
6 Box Jumps – 30/24’’
4 Burpee Ring Muscle-Ups
2 Wall-Climbs
After class on your own (not available or 7pm class)
C. Row Or Assault Bike – 30 sec ALL-OUT, Rest 1:30 x 8 rounds, for max meters
A. Alternate movements:
DB Incline Bench
Hang Muscle Snatch
B. Wide-Grip Pull-ups (Add weight or scale as needed)
C. Alternate movements:
Split Squats
DB Curls
Thur Nov 5, 2015
Starting NEXT WEEK Nov 12, Thursday schedule is changing.
Essentially, the only changes are that 8am is cancelled and the
early AM classes change from 530/630am to 6am and 7am
6am - Olympic Lifting
7am - Fitness and MD
8am - CANCELLED
11am - Fitness and MD
12pm - Olympic Lifting
4pm - Fitness and MD
5pm - Fitness and MD
6pm - Olympic Lifting
7pm - Gymnastics
A. Farmers Carry – 400m FOR HEAVIEST LOAD (8 min cap)
One KB or DB in each hand
Rest 4 min
B. AMRAP 8 min:
10 Ring Push-ups (scale to hands-elevated push-ups)
10 DB Snatch (Alternate arms each rep)
10 Goblet Squats (heavy)
Rest 4 min
C. Movement exploration / Movement virtuosity x 10 minutes:
5 Sets:
30 seconds of 1-Arm Plank (add weight as needed)
Rest as needed between sets to complete each set unbroken
REST DAY
A. Resting as needed between movements, but performing each movement “quickly,” complete ONE ROUND warm-up of movements from part B:
B. 4 or 5 Rounds - Complete 30 seconds moderate output level of work, followed by 30 sec of rest for each movement:
Jump rope
Jumping Lunges
Push-ups
Thrusters (empty barbell)
Renegade Rows (ONE DB, alternating arms each rep)
L-sit Hold (on rings)
Wed Nov 4, 2015
Reminder for MD and Fitness programs:
- >1 year of experience, all movements are 5 x 5
- <1 year experience, all movements are 5 sets of 7-10 reps
Start cycle at lower weights for top 3 sets to build up momentum
Progressively add weight each week so it becomes difficult by week 4 and beyond
A. CG Bench Press (with 1 sec pause on chest)
B. Alternate movements:
Hang Power Clean and Push Press/Jerk (5x5 for all athletes)
Ring Pull-ups / Ring Rows (Add weight or scale to necessary difficulty)
C. 4 Rounds:
Run 200m
12 Box Jumps / Step-ups
12 Wall-Ball
A. Alactic Anaerobic Endurance:
Assault Bike 15 sec ALL-OUT every 2 min x 6 sets
Rest 10 min and warm-up movements for part B
B. MAP – 3 Rounds, Then Rest 5 min, then repeat 3 Rounds
(Remember MAP = Pacing and goal of same time on both parts):
50 Double-Unders
12 Power Snatch – 75/55 lbs (scale to unbroken weight)
12 Wall-Balls – 20/14 lbs (scale to unbroken weight)
12 TTB (unbroken, scale to KTE as needed)
12/8 Ring Dips (male/female) (scale to pushups to stay unbroken)
C. Choose WEAKER of two movements from options below:
1. GHD sit-ups x 50 reps “for time”
2. Plank Hold – Accumulate 2-3 min total time on Rings
***Please DO NOT do 50 GHD unless you regularly perform this movement in high volume
A. Alternate movements:
Hang Power Clean and Push Press (5x5 for all athletes)
Ring Pull-ups / Ring Rows
(Add weight or scale to necessary difficulty)
B. CG Bench Press (with 1 sec pause on chest)
C. Alternate movements:
Deadlifts / RDL (alternate weeks) - THIS WEEK Deadlift
Strict HSPU (scale to HS Hold or Box HSPU)
