Tuesday

Tuesday

Warmup:

8 min Med Ball Plyo Routine

 

Team Stretch

 

Strength

EMOM 10 min

5 Bent Over Barbell Row

3 Strict Press

Use 2 Bars if needed

 

 

WOD:

16 min AMRAP

200m Run

Max pullups

(To clarify, you will run 200m then come back and do max pullups. Once you max out on pullups you will run the 200m again and come back and do max pulups. This will go on for 16 min)

 

OLY:

Power Clean – 75% x 3 x 5

Power Jerk – 65% (of split jerk) x 3 x 5

Overhead Squat – 75% x 3 x 5

5 sets; no rest:
5 KB clean/arm
5 KB push press/arm
5 KB lunge/leg (KB in cln rack)

Monday

Monday

12 min Turkish Get Up Routine

Start light and build up to a moderate weight

 

Static Stretch ( Focus on Squat Therapy)

 

Strength:

Front Squat

5 reps 1 Jerk

5 reps 1 Jerk

4 reps 1 jerk

4 reps 1 jerk

so on and so forth down to 1 rep and 1 jerk

(Beefcakes use jerk boxes)

 

WOD:

10 min AMRAP

10 Burpees

20 Box Jumps

30 KB Swings 53/35

 

OLY:

3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75%, 80%, max

Snatch Pull – 100% (of sn) x 3 x 4

Back Squat – 70% x 5, 75% x 5, 80% x 5, 5RM

Push Press – 70% x 5, 75% x 5, 5RM

 

Sunday

Sunday

“The Chief”
3 minute AMRAP:
3 Power cleans 135/95
6 push ups
9 air squats
Rest 1 minute, 5 rounds

Saturday

Saturday

Warmup:

Jumping Jacks,High Knees,Butt Kicks,Frankenstein Walk,Carioca,Skip for Height,Skip for Distance,Bear Crawl,

A-Skips,A-Skips side shuffle,Lunges,Single leg bound

 

Dynamic Stretch

 

Strength:

Bench Press (Pause on chest)

5×5

 

WOD:

2000m Row for time

Go 2 at a time and cheer eachother on!!!!!!

 

Friday

Friday

Warmup:

50 Stepups, 50 Lunges, 50 Swings, 50 Air Squats

 

Team Stretch

Back Squat

5×5

 

WOD:

9 min AMRAP

12 Deadlift 96/65#

9 Front Squats 95/65#

6 Shoulder to Overhead 95/65#

 

OLY:

Rest Day

Thursday

Thursday

400m Run 

Every 5 seconds alternate between the following:

front, side, back peddle, side

 

Group Dynamic Stretch

Mobility Focus 20 min

 

WOD:

“Kelly”

5 Rds

400mRun

30 Box Jumps 24″/20″

30 Wall Balls 20#/14#

 

Oly:

Power Snatch – 75% x 3 x 5

Snatch High-Pull – 75% (of sn) x 3 x 5

Snatch Push Press + Overhead Squat – 75% (of sn or ohs) x 5+1 x 5

8 sets; no rest:
5 pull-ups
5 push-ups
Finish w 1 500 m row sprint

 

Wednesday

Wednesday

Warmup:

EMOM Jump Rope 12 min

Double Unders 20 sec 

High Knees 20 sec

 

Burgener Warmup

 

 

Strength:

Power Snatch

6×3 TnG

 

WOD:

17min AMRAP

1 rope climb 

4 Power Snatches 165/115#

20 Pistols Alternating 

 

OLY:

3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%, 75% x 3 sets

Clean Pull – 95% (of cln) x 3 x 2, 100% x 3 x 2

Front Squat – 75% x 3 x 5

Good Morning – 3×5

 

 

Tuesday

Tuesday

Warmup:

Row 750

Mobility/ Foam

 

Strength:

Deadlift

Build Up to current 1 rep max

3 Attempts at new 1 rep

 

WOD:

Descending ladder 10,9,8,7,6,5,4,3,2,1

Deadlift 285/195

Burpees

 

OLY:

Power Clean – 75% x 3 x 5

Power Jerk – 65% (of split jerk) x 3 x 5

Overhead Squat – 75% x 3 x 5

5 sets; no rest:
5 KB clean/arm
5 KB push press/arm
5 KB lunge/leg (KB in clean rack position)

 

 

Monday

Monday

Warmup:

All done down and back length of box.

High Knee March, Side High Knee March, Lunge to high knee, Quick Feet(Front, side, back,side),A-Skip, Side A-Skip, B-Skip,Inch Worms, Broad Jumps, Single leg hop, Duck Walk, Frankenstein Walks

In place

PVC Pass, Snatch Press, 30 Airplanes,

Group Stretch/ Band Mob

Hip Mob

OH Mob

 

Strength:

Snatch Balance

1-1-1-1-1-1

 

WOD:

10 Rds

1 Clean and Jerk @85% of 1 rep max (Post weight used on scoreboard)

5 Chest to bar pull-ups 

5 Strict Ring Dips (no kip)

 

 

Beginner WOD:

8 min amrap

2 Clean and jerk with Bar

5 Jumping Pullups

5 Dips off box

 

OLY:

3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75% x 3 sets

Snatch Pull – 95% (of sn) x 3 x 2, 100% x 3 x 2

Back Squat – 75% x 5 x 5

Push Press – 75% x 5 x 5

For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

 

 

 

Sunday

Sunday

Group warmup and stretch 

 

5 Rounds of:
8 Toes to Bars
8 Push Press (95/65)
200 Meter Run
+
2 min rest
+
5 Rounds of:
8 Handstand Push Ups
8 Power Snatches (95/65)
200 Meter Run

 

OLY: 

Rest Day