Friday

A. Every 1:15 x 4

sets 1-4: 5 High Hang Power Snatch

Notes: Sets 1-4 focus on hitting full knee and hip extension before getting under the bar. Sets 5-8 the goal is to keep the good extension and add speed under the bar for the squat. You can build each set, but the goal is no misses.

B. Every 1:15 x 4

Sets 5-8: 3 Hang Snatch (Squat)

Sets 1-4 focus on hitting full knee and hip extension before getting under the bar. Sets 5-8 the goal is to keep the good extension and add speed under the bar for the squat. You can build each set, but the goal is no misses.

C. For Time:

300m Run

3 Rounds:

9 Power Snatch (135,95)

9 Toe to bar

300m Run

3 Rounds

9 Overhead Squats

9 Pull Ups

300m Run

Thursday

A. For Time: Partner

100-80-60-40-20

Cal Row

50-40-30-20-10

Hand Release Push Up

Barbell Bent Over Row (95,65)

Sit-Up

Wednesday

A. Every 2:00 x 5 sets (week 1 of 3)

5 Deadlifts

Note: These should be between 65-69%. The focus should be on maintaining

perfect position and control, that means a controlled descent and minimising bounce off the floor, no raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor, and your hips and shoulders rising at the same time. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position to pull from for most.

B. 5 Rounds:

2:00 work /1:00 rest

2 Rounds:

4 Shuttle Runs (20ft out and back = 1)

4 Clean and jerks (155,105)

AMRAP Cal bike in remaining 2:00 window

Score is total cals over the 5 rounds

Tuesday

A. Every :90 x 8 sets: (Max out)

Set 1: 5 Strict Press

Sets 2-3: 3 Strict press

Sets 4-8: 1 Strict press

Notes: Make sure you take multiple warm up sets before

your first working sets should be 6-65%. You want to take more of your singles are at lighter weights during your build, set 7 and 8 should be your pr attempts.

We will take the strength from this bock and roll it right into push press progressions next week.

B. For Time:

100 DUs (150 Singles)

1,000/900m Row

20 Shoulder to Overhead (115,75)

75 Dus (125 Singles)

750/600m Row

15 Shoulder to Overhead

50 DUs (75 singles)

500/450 m Row

10 Shoulder to Overhead

Monday

A. Every 2:00 x 4 sets (week 2 of 3)

4/4 Back rack lunge

Notes: You will normally be the most sore the first week of a new movement, but we decreased reps from last week and you should be able to start a fair bit heavier still building over the 4 sets. A good indicator of distance is that your front shin is vertical at the bottom of the lunge. Focus on pressing your big toe into the ground of your front foot, this will help keep you stable and your foot flat. We have one more week of regular lunges and will then move to deficit lunges.

B. 14 Min AMRAP:

10 Burpees to plate

20 Wall balls

-

10 Burpee to plate

20 Plate ground to overhead (45,35)

-

10 Burpee to plate

20 Box jump overs (24/20in)

Friday

A. Every 1:15 x 6 sets

2 Below the Knee Hang Power Clean + 1 Power jerk

Notes: Build over the 6 sets to a moderate weight you can move without any misses. When you lower the bar focus on pushing your hips back until you get to your knees, then you can drop your hips to get the bar below your knees. Keep contact with your legs the entire way down and the entire way back up. Complete 2 below the knee hang power clean + 1 Power Jerk, then rest.

B. For Time:

15/12 Cal Row

9 Toe to Bar

10 Clean and jerk (135,95)

--

15/12 Cal Row

9 Toe to Bar

8 Clean and jerks

15/12 Cal Row

9 Toe to Bar

6- Clean and jerks

--

15/12 Cal Row

9 Toe to Bar

4- Clean and jerks

--

15/12 Cal Row

9 Toe to Bar

2 Clean and jerks

Thursday

A. As Many Rounds as possible in 30 mins:

400 Meter Run

20 Strict Chin Ups

24 Empty Barbell Strict Press

24 Single Leg Alternating V Ups

400m Run

20 Alt DB Renegade Rows (5/side) (50,35)

12 Deficit Push Ups with hands on Dumbbells

14 Sit Ups

400 Meter Runs

20 DB Bicep Curls (not alternating) (50,35)

24 Overhead DB Tricep Ext

28 Plank Position DB Pull Thrus (7/side)

Wednesday

A. Every 2:00 x 5 sets

7 Deadlifts

Note: These should be between 62-67%. The focus should be on maintaining perfect position, and the first 5 reps should have the same bar speed. No raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position. Next week we move into 5x5

B. For Time:

10-9-8-7-6-5-4-3-2-1

Hang Cleans (135,95)

Russian Kettlebell Swing

Jumping Squat

Tuesday

A. Every 1:00 x 7 sets:

Sets 1-2: 5 strict press

Set 3-4: 3 Strict press

Set 5-7: 1 Strict press

Notes: don't max out,The goal is to build over the 6 sets to a "heavy" single for the day starting around 60-65%. Next week we will test your 1rm next week!

B. 7 Rounds:

:90 work/ :30 Rest

12/9 Cal Bike

AMRAP Dumbbell Box Step Overs (2 DBs!) (60,35)

Monday

A. Every 2:00 x 4 sets

5/5 Back rack lunge

Notes: Take these at a moderate weight today, and it is ok to build over the 4 sets. Make sure you are taking a healthy step back, a good indicator of distance is that your front shin is vertical at the bottom of the lunge. Focus on pressing your big toe into the ground of your front foot, this will help keep you stable and your foot flat. We will decrease in reps as we build in weight over the next 3 weeks before moving to deficit lunges.

B. 4 Rounds For Time:

36 Double Unders (or 54 Single Unders)

18 Alternating Dumbbell Hang Snatch (50,35)

12 Single Arm Dumbbell Push Press

9 Chest To Bar Pull Ups

Friday

A. EMOM 10

1- Power Snatch + Overhead Squat

Notes: Complete 1 power snatch + 1 overhead squat every min on the min for 10:00. These should all be between 70-75% of your 1rm power snatch.

B. For time:

20 Power snatch (115,75)

10 Toe to bar

20 Clean and Jerk

10 Toe to bar

20 Thrusters

10 Toe to bar

Thursday

A. Partner Wod

4 Rounds (32 min total)

:90 work /:30 rest

Station 1: Max Cal Row + Max Bodyweight Alternating Box Step Ups both partners working at the same time, switch as needed

Station 2: 200m Run + Max Effort Front Plank Hold

Station 3: MaxCal Bike + Max Distance Farmers Carry (20ft out and back) (53,35)

Station 4: 12 Hand Release Push Ups + Max Strict Pull Ups

Wednesday

A. Every 2:00 x 5 sets (week 1 of 2)

8 Deadlifts

Note: These should be between 60-65%. The focus should be on maintaining perfect position, and the first 5 reps should have the same bar speed. No raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position. We will have 2 weeks of higher volume sets before moving into 5s.

B. 5 Rounds:

2:00 work/ 1:00 rest

5 Burpee Box Jumps (24/20)

6 Power Cleans (155,105)

AMRAP Wall Balls in remaining 2:00 window

Score is total wall balls

Tuesday

A. Every 1:00 x 6 sets:

Sets 1-2: 5 strict press

Set 3-4: 3 Strict press

Set 5-6: 1 Strict press

Notes: The goal is to build over the 6 sets to a "heavy" single for the day starting around 60-65%. We will repeat this next week with 3 singles and the following week we will test our strict press.

B. For Time:

21-15-9-6

Shoulder to Overhead

Calorie on Bike

*20 Bodyweight walking Lunges after each round, including the round 6.

Monday

A. Every 2:00 x 4 Sets: (Deload week)

10 - No lock out back squat

Notes: These should be about 45-50% of your 1rm back squat, or your heaviest lift from the last 2 weeks. The first 4/5 reps should feel easy and light and the volume is what will make them challenging. The goal to get through all 10 without fully opening your hips or locking out your knees at the top of the squat.

B. Baseline +"

For Time

1,000/900 meter row

80 Air Squats

60 Sit-Ups

40 Push Ups

20 Pull Ups

Friday

A. Every :90 x 6 sets

3 Hang Power Clean + Power Jerk

Notes: Build over the 6 sets to a moderate weight you can move without any misses.

B. 5 rounds:

2:00 work/ 1:00 rest

10 Dumbbell bench press (50,35)

8 Deadlifts (205, 155)

6 Single dumbbell box step overs

AMRAP Cal bike in remaining 2:00

Thursday

A. Superset 3 Rounds

3 Sets:

50m Suitcase March/Carry per Side

:20 Sec Feet Eelvated Reverse Plank Hold

Rest 60 seconds between sets

B. For Time:

200m Row

5/5 Farmers hold walking lunges (10 total) (50,35)

2 Wall Walks

-

300m Row

5/5 Farmers hold walking lunges

3 Wall Walks

-

400m Row

5/5 Farmers hold walking lunges

4 Wall Walks

-

500m Row

5/5 Farmers hold walking lunges

5 Wall Walks

-

400m Row

5/5 Farmers hold walking lunges

4 Wall Walks

-

300m Row

5/5 Farmers hold walking lunges

3 Wall Walk

-

200m Row

5/5 Farmers hold walking lunges

2 Wall Walks

Wednesday

A. Every 2:00 x 5 sets (week 3 of 3)

5 Deadstop deadlifts

Note: These should be between 57-67%

B. As Many Rounds as Possible in 15:

300m Run

2 Rounds of Cindy

1 Round of Cindy =

5 pullups

10 pushups

15 air squats

Tuesday

A. Every 1:00 x 9 sets:

1 strict press

B. For time:

30 Double unders (45 singles)

10/7 Cal bike

10 Power Clean (135,95)

10 Burpees over the bar

-

30 Double unders (45 singles)

10/7 Cal bike

8 Power Clean

8 Burpees over the bar

-

30 Double unders (45 singles)

10/7 Cal bike

6 Power Clean

6 Burpees over the bar

-

30 Double unders (45 singles)

10/7 Cal bike

4 Power Clean

4 Burpees over the bar

-

30 Double unders (45 singles)

10/7 Cal bike

2 Power Clean

2 Burpees over the bar

Monday

A. Every 2:00 x 8 Sets:

Back Squat

Set 1: 8 @ 50%

Set 2: 6 @ 60%

Set 3: 4 @ 70%

Set 4: 1 @ 80%

Set 5: 1 @ 90%

Set 6: 1 @ 95% +

Set 7: 1 @ 97+

Set 8: 1 @100+

Notes: This is test week 2, we give you two opportunities to max out where everything lines up sleep/recovery/stress to set you up for a pr. If you are happy with your lift last week do not force another attempt today and work up to a single that maintains good bar speed. Next week we will deload.

The sets of 8,6 are going to warm your legs up and help you find your positions before the loading gets heavy. If you prefer pushing top end singles work up to a moderately heavy single that you can move without bar speed slowing. Keep your eyes up, and focus on driving out of the hole!

B. For time:

4 Rounds:

10 Wall Balls (20/14)

8 Toe to bar

6 Box Jump overs (24/20)

Rest :90 seconds then

1 Round:

40 Wall Balls

32 Toe to bar

24 Box jump overs