MONDAY:
1) GENERAL WARM-UP:
Your choice
2) SPECIFIC WARM-UP: 3 Rounds
5 x Hang Power Snatch
4 x Overhead Squats
3 x Snatch Balance
3) OLYMPIC LIFTING: Snatch
Group 1: 2+ years of consistent Olympic Lifting and/or can very technically sound perform a squat snatch
EMOM 15:
Sets 1-5: 2 x Snatch Balance (can take from rack, focus on hitting that bottom position quickly, build in weight)
Sets 6-10: Hang Pause Power Snatch + Overhead squat (stand all the way up, go down and pause right above knee for a good 2-3 seconds, perform power snatch then overhead squat, build in weight)
Sets 11-15: Hang Squat Snatch (anywhere above knee, build in weight)
Group 2: everyone else :)
EMOM 15:
Sets 1-5: 4 x Snatch Grip Rows (we did 6 last week, increase weight from that)
Sets 6-10: 4 x Single Arm KB/DB Overhead Squat (2 per arm, we did 6 last week, increase from that)
Sets 11-15: 3 x 2-position Power Snatch CLICK for video
*GROUP 1 RECORD HEAVIEST HANG SQUAT SNATCH, GROUP 2 RECORD HEAVIEST 2-POSITION POWER SNATCH
4) METCON:
5 RFT:
10 x Hang Power Snatch @Rx+ 95/65, Rx 75/55, Scaled 65/45 or less
40 x Double Unders (60 singles)
*ALL GAS, NO BRAKES…push to do all snatches unbroken, very high effort for this one
5) MOBILITY: 3 Rounds
Rig Lat Stretch x 20 seconds each
Hip Flexor Stretch x 20 seconds each
Child’s pose x 20 seconds
TUESDAY:
1) GENERAL WARM-UP:
Your choice
2) SPECIFIC WARM-UP: 3 Rounds
10 sec x Bar Hang
10 x Push-ups
10 x Ring Rows
3) SKILLZ:
Group 3: has not yet acquired the skill (pull-ups)
EMOM 7:
20 seconds x chin over bar hold (use band if needed, if you come down take a quick rest and get back on the bar, continue until 20 second mark)
Lying Straight Leg Raises until the 45 second mark
Group 2: 10 or less unbroken reps (pull-ups)
EMOM 7:
3-6 x kipping pull-ups (start at the highest rep you can, lower as needed)
Group 1: 11+ unbroken reps (pull-ups)
Sets 1-3: 3-5 x Bar Muscle-ups or 3-5 x Strict Pull-ups + double the reps of your pull-ups for push-ups (example: if you choose 4 strict pull-ups, do 8 push-ups)
Sets 4-5: 20 seconds x max Chest to Bar Pull-ups
Sets 6-7: 20 seconds x max Pull-ups
—3 min rest—
Group 3: has not yet acquired the skill (HSPU)
EMOM 7:
2 x Negative HSPU CLICK for video (elevate the AbMat with a plate underneath as needed)
Group 2: 10 or less reps (HSPU)
EMOM 7:
4 x Knee Tuck Pause HSPU CLICK for video
Group 1: 11+ reps (HSPU)
AMRAP 7:
reps: 1,2,3,4,5,etc.
HSPU
Box Jumps @24/20”
4) METCON:
For Time:
200m Run (250/200m row option only if necessary…cold doesn’t make it necessary, there are gyms in cold weather climates that have to have outdoor classes because of state COVID guidelines, you will be fine)
15 x Deadlift @Rx+ 225/160, Rx 185/130, Scaled 155/110 or less
400m Run (500/400m row option only if necessary)
15 x Deadlift @Rx+ 225/160, Rx 185/130, Scaled 155/110 or less
200m Run (250/200m row option only if necessary)
15 x Deadlift @Rx+ 225/160, Rx 185/130, Scaled 155/110 or less
5) MOBILITY: 3 Rounds
Wall Calf stretch x 20 seconds each way
Pigeon stretch x 20 seconds each way
Band Lat stretch x 20 seconds each way
WEDNESDAY:
1) GENERAL WARM-UP:
Your choice
2) SPECIFIC WARM-UP: 3 Rounds
5 x Hang Power Cleans
4 x Push Press
3 x Front Squats
3) OLYMPIC LIFTING: Clean & Jerk
Group 1: 2+ years of consistent Olympic Lifting and/or can very technically sound perform a squat clean and push or split jerk
EMOM 15:
Sets 1-5: 2 x Jerks (can be push or split, can be from rack, build in weight)
Sets 6-10: 1 x Front Squat (from rack, build in weight, work to heavy single, not max)
Sets 11-15: 1 x Hang Squat Clean & Jerk (can be push or split, build in weight)
Group 2: everyone else
EMOM 15:
Sets 1-5: 4 x Bent over Rows (we did 6 last week, increase from that)
Sets 6-10: 4 x Single Arm DB Split Jerk (2 each arm, we did 6 last week, increase from that)
Sets 11-15: 2-position Power Clean CLICK for video
*GROUP 1 WILL RECORD HEAVIEST HANG SQUAT CLEAN & JERK, GROUP 2 WILL RECORD HEAVIEST 2-POSITION POWER CLEAN
4) METCON:
For Time: 10 min time block/cap
21-18-15-12-9-6-3 of:
Pull-ups (Rx+ Chest to bar, Scaled jumping)
Wall Balls @Rx+ 30/20, Rx 20/14, Scaled 14/10
—if you have time remaining in the 10 min—
Max AbMat Sit-ups
*SCORE IS TOTAL REPS: if you finish the pull-ups and wall balls that is 168 reps, add any sit-ups you get to that
5) MOBILITY: 3 Rounds
Up Dog x 20 seconds
Down Dog x 20 seconds
Iron Cross x 10 (5 each way)
THURSDAY:
1) GENERAL WARM-UP:
Your choice
2) SPECIFIC WARM-UP: 3 Rounds
PVC Lunge with rotation x 10 (5 each leg)
PVC back squats x 8
PVC overhead Good mornings x 6
3) SKILLZ
Group 3: has not yet acquired the skill (pistols)
EMOM 7:
8 x DB Bulgarians (4 each leg, we did 16 last week, increase from that)
Group 2: 10 or less (pistols)
EMOM 7:
4 x Alt. Pistols (weighted if possible, build in weight)
Group 1: 11+ reps (pistols)
3 min AMRAP x 2 on 1 min rest:
6 x Alt. Pistols
6 x Burpees
—3 min rest—
Group 3: has not yet acquired the skill (handstand walk)
AMRAP 7:
10 x Toes to Bar or 15 x Knee Raises
Lateral Wall Walk x 3 each way CLICK for video
Group 2: 10yds or less (handstand walk)
AMRAP 7:
10 x Toes to Bar or 15 x Knee Raises
5 yds x Handstand Walk
Group 1: 11+ yds (handstand walk)
AMRAP 7:
10 x Toes to Bar or 15 x Knee Raises
10 yds x handstand walk
4) METCON:
AMREP 9:
5 x Power Cleans @Rx+ 155/110, Rx 135/95, Scaled 115/80 or less
10 x Front Squats
Max unbroken Russian KB Swings @Rx+ 90/70, Rx 70/53, Scaled 53/35 or less
*once you have to stop the swings go back to the power cleans and front squats, then max unbroken swings again, continue for 9 minutes
*SCORE IS TOTAL REPS: POWER CLEANS + FRONT SQUATS + RUSSIAN SWINGS
5) MOBILITY: 3 Rounds
PVC Front Rack Stretch x 20 seconds each way
PVC Lat Stretch x 20 seconds each
PVC Figure 4 Stretch x 20 seconds each way
FRIDAY:
1) GENERAL WARM-UP:
Your choice
2) SPECIFIC WARM-UP: 3 Rounds
8 x Double DB Reverse Flys
6 x Double DB Push Press
4 x Burpees
3) METCON:
Dumbbell 30 #1
Running Clock
0:00-9:00
For time: 7 min cap
100 x Single DB knee supported (on box or bench) Rows (50 each arm) @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
9:00-19:00
8 RFT: 8 min cap
10 x Single DB S2OH @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
6 x Sprawl to jump over DB
19:00-30:00
10 RFT: 11 min cap
6 x Single DB Devil’s Press @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
10 x Air Squats
4) MOBILITY: 3 Rounds
Lying Quad Stretch x 20 seconds each way
Lying Hamstring Stretch x 20 seconds each way (bent or straight leg)
Standing Overhead Tricep Stretch x 20 seconds each way