Thur Oct 15, 2015
A. 25 minutes – Goal is for each exercise to be performed with perfect “virtuosity”,
so you should rest as needed between movements to ensure perfect form on each rep.
This is NOT “For Time”
Accumulate 30 sec of L-sit time on Rings, Parallettes or Kettlebells
6-8 reps of “Bottoms up” single-arm KB Press – Then switch arms
6-8 reps of “Single-leg Squat” to a box – Then switch legs
Accumulate 30 sec of “Plate pinch” – Both hands at same time
10-12 reps of “Dynamic Push-ups” – Clapping, or jump hands on and off of bumper plates
45-60 sec of “Front Rack” static hold (heavy)
B. 3 Rounds @ casual pace:
Row 500m / Jog 400m / Assault .7 miles
Mobility work – Each round choose a different area of the body
1. Shoulder Girdle
2. Hips/Legs/Glutes
3. Upper/Lower Back
REST DAY - Tons of mobility
REST DAY - Take a long walk
A. Warm-up with a few light sets of "Tall Snatches"
B. Practice proper movement pattern off ground into hips
via 4-5 sets of increasing weight for complex:
1 Snatch Lift-Off
1 Snatch Deadlift (finish in scoop position)
1 Snatch High Pull
C. Complete 4-5 sets of increasing weight:
1 Snatch Deadlift (finish in scoop position)
1 Snatch High Pull
1 Power Snatch
D. EMOM x 15 min:
***Add small amount of weight each minute as feasible
1 rep OHS from rack (with 2 sec pause at bottom of each rep)
Wed Oct 14, 2015
A. Barbell Row – Reps 10-8-6-4 (increasing weight)
B. Legless Rope Climbs / False-Grip Ring Pull-ups / Ring Rows – EMOM x 7 min UNBROKEN
***Once you hit same number for all 7 minutes, then increase difficulty following week
C. AMRAP 8 min (Rest 4 min) AMRAP 8 min:
Run 800m / Row 1000m / Assault Bike 1.5 miles
Then max rounds in remaining time:
3 Power Cleans
6 TTB / KTE
9 Box Jumps / Step-ups
A. Snatch – Work up to 92% x 2 then 96% x 2 (rest longer b/w reps if needed)
B. Snatch Balance – FIND NEW 1 RM
***Drop bar to ground and clean back up when weights get heavy
C. NO BACK SQUATS TODAY (Let the legs rest a bit)
D. Bent-Over Barbell Rows – 3 x 10 (moderate weight)
***Complete part E on your own after class
E. Sprints (preferably find a hill that takes 30 seconds to sprint to top.
Then walk to bottom slowly, and repeat for 5 total reps) – If you occasionally
can’t get up mentally for sprints, then feel free to do Airdyne or Rowing intervals
(5-6 sets of 30 sec ALL-OUT, with 90-120 sec rest between sets).
A. Strict Pull-ups – 3 x 5 (same weight, double progression) – RPE 9 on final set
B. Chest-Supported DB Rows – Reps 10-8-6 (increasing) – RPE 9 on final set
C. 3 Rounds (Rest approx. 1:30 b/w movements) – RPE 7-8 for all
Ring Rows x 10-15 reps
Reverse DB Flies (lying on incline bench) x 15-20 reps
Bent-over Barbell Rows x 8-12 reps
D. BB Curls – Work to 6 RM in 3 sets – RPE 10 on last set
E. Barbell Concentration Curls – Work to 10 RM in 3 sets – RPE 10 on last set
Tues Oct 13, 2015
Please see write-up and video on Dips and Push-ups EMOM posted below
A. Z Press (L-seated military press) – Reps 10-8-6-4 (increasing weight)
B. Dips / Push-ups – EMOM x 7 min UNBROKEN
Once you hit same number for all 7 minutes, then increase difficulty following week
C. Complete the three “AMRAP 3 min” with 2 min rest after each:
AMRAP 3 min:
3 Wall-Climbs
30 Double-unders / 60 single-unders
Rest 2 min
AMRAP 3 min:
3 Muscle-ups (10 Ring Dips or Push-ups)
30 Double-unders / 60 single-unders
Rest 2 min
AMRAP 3 min:
10 Burpees
30 Double-unders / 60 single-unders
A. C&J – 73% x 2 then 78% x 2
B. Split Jerks – FIND NEW 1 RM
C. EMOM x 14 min (alternating movements each minute):
Even minutes – Choose number of BAR muscle-ups UNBROKEN
Odd minutes – Choose number of Box Jump overs (24/20’’)
***Complete part D on your own after class
D. Turkish Get-ups x 20 reps (heavy, alternating arms each rep) – FOR QUALITY, not time
A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set
C. DB Incline Bench x Reps 20-15-12-10 (increasing weight) – RPE 9 on last 2 sets
D. Alternate movements x 3 sets each:
Flat DB Flies x 10-12 reps – RPE 9
Rest 1 min
Lateral Raises x 10-12 reps – RPE 8
Rest 1 min
E. DB Skull Crushers x Reps 15-12-9 + Drop set after set of 9 reps – RPE 10 on last set
Mon Oct 12, 2015
A. Barbell RDL – 3 x 10-12 (same weight all working sets)
B. Back-Rack Split Squats – Reps 10-8-6 (increasing weight)
C. AMRAP 12 min:
1 Hang squat clean + 3 Front Squats + 1 Hang squat clean + 3 Front Squats
(full complex unbroken)
12 KBS
18 Abmat Sit-ups
A. Snatch – Work up to 94% x 2 (longer rest b/w reps is ok), then 97% x 1
B. Snatch Pulls (based off snatch max) – 98% x 2, 104% x 2, 108% x 2
C. Back Squats –88% x 3 then 91% x 2 sets of 2 reps
D. EMOM x 8 min – Strict Pull-ups
(If you made all 8 min UNBROKEN last week, add small load and try to hit same number)
***Complete part E on your own after class
E. Weighted Plank (Heavy) – 3 sets x 30 sec each (rest 2 min between sets)
A. Front Squats – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set
C. AMRAP 30 seconds – Back Squats with 25-30% of one-rep max (rest 1:30) x 3 sets
***Goal is to go as fast as possible, and try not to rest at top of rep
D. DB RDL (Hold one DB in each hand) – Reps 15-12-10-8 (increasing weight)
E. Alternate with partner for 2 Rounds each:
Lying Leg Raises (partner throws legs down) x 20-30 reps
Weighted Sit-ups (Heavy as poss for 12-15 reps)
Plank Hold x 45-60 seconds (weighted if possible)
