Thursday

A. Partner Wod

6 Rounds for time:

4 Shuttle Sprints (20' out and back =1 )

6 Dumbbell Hang Cleans

8 Dumbbell Front Squats

10 Dumbbell Push Press

20/15 Cal row

10 Dumbbell Push Press

8 Dumbbell Front Squats

6 Dumbbell Hang Cleans

4 Shuttle Sprints (20' out and back =1 )

Rest 1:00 Minute Between rounds.

Wednesday

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

3 Deadlifts

Note: The goal for todays set is to be between about 65-72%, but your form should be priority! if you have to compromise position to pick up the weight you are going to heavy. Control the bar on the way down 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. For time:

2-4-6-8-10-8-6-4-2

Bar facing burpees

Hang power cleans (115,75)

Shoulder to overhead

*complete 2 bar facing burpees, 2 hang power cleans, 2 Shoulder to overhead. Then 4-4-4, then 6-6-6 through 10-10-10. then work your way back down through 8-8-8 and so on back to 2-2-2.

Tuesday

A. Every :90 x 5 sets: (Week 3 of 3)

5 Push press

Goal if to go a little heavier than last week and for all 5 sets should be at the same weight and only your last rep should slow down. Focus on driving with your legs and getting your chin to your chest as soon as the bar passes your forehead. Next week we will move to 5x3s as we continue to build. After push press we will progress to push jerk.

B. 13 Min AMRAP:

Buy in:

50/35 Cal Bike

into...

AMRAP In remaining 13:00:

6 Chest to Bar Pull Ups

9 Wallballs

12 Walking Lunges

Monday

A. Every :90 x 4 sets (week 2 of 3)

4/4 Deficit Back Rack Lunge

Notes: The goal is for your deficit to be about 4-4'', and you focus should be on range of motion more than the weight. We will do 3 weeks of deficit lunges then progress to lunge + squat.

B. For Time:

15 Power Snatch (135,95)

3 Rounds For Time:

500/450 m Row

50 Double Unders (or 75 single unders)

15 Power Snatch

Friday

A. Every 1:15 x 4

sets 1-4: 3 Hang Power Snatch

Every 1:15 x 4

Sets 5-8: 2 Power snatch

Notes: Sets 1-4 focus on hitting full knee and hip extension before getting under the bar. Sets 5-8 you can drop the bar between reps and the goal is to be aggressive when the bar gets above your knees keeping it in contact with your legs for the entire pull.

B. Every 1:15 x 4

Sets 5-8: 2 Power snatch

C. For Time:

4 Rounds:

6 Hang Power Snatch (115,75)

9 Toe to Bar

1:30 Rest... then:

4 Rounds:

9 Overhead Squats

45 Double Unders (60 Singles)

Thursday

A. Parter Wod:

20 Minute AmRap:

10 Strict Pull Ups

20 Hand Stand Push Ups

30 Power Cleans (135,95)

500 Meter Row or Ski

Wednesday

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

5 Deadlifts

Note: Next week we will be progressing to 3s. The goal for todays set is to be between about 65-72%, but more important than the exact % is that you try to go a little bit heavier each week. 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. 4 Rounds

3:00 Work/ 1:00 Rest

12 Single Dumbbell Strict Press (50,35)

12/9 Cal Bike

12 Single Dumbbell Farmers Hold Walking Lunges (50,35)

AMRAP: Cals on Bike in remaining time

Tuesday

A. Every :90 x 5 sets: (Week 2 of 3)

5 Push press

Goal if to go a little heavier than last week and for all 5 sets should be at the same weight and only your last rep should slow down. Focus on driving with your legs and getting your chin to your chest as soon as the bar passes your forehead. We will stay with 5s for 3 weeks and the goal is to build in weight each week.

B. For time:

10 Bar facing burpees

10 Clean and Jerks (135,95)

20 Box Jump Overs (24/20)

20 V-Ups

40 Air squats

20 V-Ups

20 Box Jump Overs (24/20)

10 Clean and Jerks

10 Bar facing burpees

Monday

A. Every :90 x 4 sets (week 1 of 3)

5/5 Deficit Back Rack Lunge

Notes: The goal is for your deficit to be about 3-4' tall', and you focus should be on range of motion more than the weight. We will do 3 weeks of deficit lunges then progress to lunge + squat.

B. 16 Min AMRAP

400 Meter Run

20 Russian Kettlebell Swings (70,53)

15 Wall balls (20,14)

10 Pull Ups

Friday

A. Every 1:15 x 4

sets 1-4: 5 High Hang Power Clean

Every 1:15 x 4

Sets 5-8: 3 Hang Squat Clean

Notes: Same format as last weeks snatches. 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. For Time

20 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs (24/20in)

16 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs

12 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs

16 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs

20 Alternating Dumbell Hang Snatch

10 Bar Muscle Ups

12 Box Jump Overs

Thursday

A. Partner Wod

60 Wall Walks (split)

Every 3 Minutes Run a 200 (together)

Wednesday

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

5 Deadlifts

Note: These should be between about 65-70%, but more important than the exact % is that you try to go a little bit heavier each week. 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. 17 min AMRAP

10 Devil Press (50,35)

30/25 Cal Row

20 Dumbbell Box Step-overs (24/20) (2 Dumbbells 50,35)

30/25 Cal Row

30 Dumbbell Bench Press (50,35)

30/25 Cal Row

Score is total round and reps! If you do not get all the way through one round, enter 0 + the total number of reps completed. Each calorie counts as 1 rep.

Tuesday

A. Every :90 x 5 sets: (Week 1 of 3)

5 Push press

All 5 sets should be at the same weight and only your last rep should slow down. Focus on driving with your legs and getting your chin to your chest as soon as the bar passes your forehead. We will stay with 5s for 3 weeks and the goal is to build in weight each week.

B. EMOM x 15 MInutes: (5 Rounds)

Min 1: 12/9 Cal Bike

Min 2: 6 Hang Squat Clean + Max Bar Facing Burpees (135,95)

Min 3: Rest

Score is Burpees

Monday

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

3/3 Back rack lunge

Notes: We dropped reps again and the goal is to go heavier than you did last week. 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. Next week we will move to deficit lunges.

B.

Every 2:30 Min x 5 Rounds:

30 Double Unders (50 Singles)

15 Wall Balls (20,14)

10 Chest To Bar Pull Ups

AMRAP Shuttle Runs until the 2:30 min mark. At the 2:30 min mark, start right back on your Double Unders

1 Shuttle run = 20ft out/20ft back

Score is total shuttle runs.

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