Monday

·      Front Squat 3-1

·      Emom 12  squat Clean 225/135—2   KB Swings---15

·      Core- everything 20 reps(cunches, right side crunches, left side crunches, toe touches, leg raises, flutter kicks, rverse crunches, bicycles, crunch&reverse crunch combo

·      Row 1000m

Tuesday

·      3-1 one plate and ½ Bench\

·       5-4-3-2-1 Mu/Thrusters 165 / 50 Dubs (in between each )

·      AMRAP 20   20 Ring dips/ 400M/ 20 Pushups

·      Shrugs (maybe)

Wednesday

·      3-6-9   85% Deadlift / Weight Pullups 45 lbs (girls do what u can)

·      1 min L sit drill ( half of your max L sit for time then that long to rest for 1 min)

·      40-50% snatch work

·      30-20-10 TTB /  15 Box jumps (24/20)

Thursday

·      Max Front Rack Jerk

·      Handstand Walk 10 min practice (go unbroken)

·      300 double unders for time w/ emom 5 burpees

Friday

·      OHS 5 rep Heavy Sets (Work on stability)

·      Snatch heavy 1 rep max

·      Core- everything 20 reps(cunches, right side crunches, left side crunches, toe touches, leg raises, flutter kicks, rverse crunches, bicycles, crunch&reverse crunch combo

·      3 RFT KB Lunge (53/35) horizontal length of gym / C2B Pullups 15

JEAH

Monday- 
1. Row 4x 500m row w/ 1 min rest (ALL OUT!!)
2. 3-1 OH Sq
3. EMOM 8- 1 Snatch @ 90% (Only get 1 attempt per minute. If you miss you will add on an extra minute at the end)
4. For Time: 75 T2B w/ EMOM of 20 Double Unders

Tuesday-
1. Run 4 400m. Rest times it takes you to complete the run
2. 3-1 Bench w/ 2 negatives when doing 1 rep
3. EMOM 20-ODD-5 clean and jerks @135/95 (Focus on speed)
Even-Men=5 muscle ups
Girls= 5 ring dips (try to go unassisted as long as possible)

Wednesday –
1. Diane (Men and Women go prescribed weight no matter what)
2. Row 2000m for time (ALL OUT!!!)
3. Back Extensions 3x20
4. L-sit on bars (Take your max L-sit and divide it in half. L-sit for that time then rest for that time. Do 8 sets. Example: Max L-sit is 20 sec. Ill do L-sit for 10 sec with 10 sec rest. That’s only 1 set, do 8.)
5. 3x20 weighted sit ups

Thursday-
1. If you want to go to GSkells bday wod at 9am
2. Shoulder Press 5x5/Superset w/ handstand walk for distance or Work on handstand balance near the wall.
3. Snatch practice- Work @ 50% w/ form (5-10 minutes)
4. For time: 40 wall balls
2 rope climbs
20 wall balls
4 rope climbs
10 wall balls
6 rope climbs

Friday-
1. Smolov
2. 3 sets 15 GHD sit-ups/ superset 1 minute plank

3. 3 rnds:

5 Muscle ups
10 KB swings
5 Power Cleans @ 75%
10 C2B Pull Ups
Right into…
For Time:
25 Burpee Box Jumps 24/20

Monday

• Max Effort Front Squat 1 1/4 type 3-1
• Good mornings Heavy 5x5 
• Back Extensions 3 x 20
• Weighted situps 3x10   Superset Strict TTB 3 x 10
• Pullup Work for skill

Tuesday 

• ME Bench press ( down to one plate ) 3-1
• Weighed Dips 6 x 3 (controlled) superset w/max BW dips
• Heavy Jerk Work 5 x 3 (work on split)
• Bent over Rows (Pendlay) 6 x 5 (Add shrugs if want too)

Wednesday 

• Convential Grip Deadlifts medium weight 3 x 8
• Strict leg raises 3 x 15
• 21-15-9 Powerclean / box jumps / C2b Pullups

Thursday 

• Bench press 8x5 65% of max (slow on way down/ explosive way up) Superset with plyo pushups 45+25 set of 10
• Strict Press 5x5
• Strict shrugs 4 x8 superset HSPU Failure
• Work on weakness

Friday

• Smolov
• Snatch 4x50% 3x60% 2x75% 1 x 80% 3 x 70% 2x60% Cool down sets as needed.
• Weighted overhead lunges (gym length x 3) using KB
• Planks 3x:45 
• 3x15 KB situps

Monday--

• Low Box Squat (High Bar) 3-1
• Glute Hammy Raises 4 x 10 (4 sec count)
• Weighted Situps 3x20
• Superset with HTTB x 10
• Shrugs Strict Heavy

Cool Down - Row 5-10 min light pace

Tuesday--

• Close Grip Bench 
• Strict Press 3 x 10 (Moderate weight)
• 8 Rounds for time:
• 2 powercleans 85%
• 2 rope climbs
• 6 ring dips

Cool Down-- Jog quarter mile / STretch

Wed--

• Partial Deadlifts 3x20
• Strict leg raises 3 x 12
• EMOM 20
• 15 KB swings on even
• 7 Burpess on ODD Minutes

Cool Down-- Row 500 M / Back Extensions

Thursday

• Bench Press 5 sets---> 5 light 5 medium 5 heavy
• Ring Dips Heavy 3x10
• Push Press 5x6
• superset with HSPU Failure

Cool Down-- Stretch hardcore

Friday--

• SMolov
• Sled Pushes 5x5 Heavy 50 M
• "Annie"
• "Karin"+ MUscle Ups (goal 30)

Cool Down-- Row

Monday 
1. Deadlift 3-1 GO HEAVY
2. 3x10 reps S2O @ 75%
3. Abs- 3 sets of 10 GHD sit ups/ Superset 10 T2B
4. Skill- 3x 20 pistols

Tuesday
1. Normal grip bench 3-1 (When reached your failed set of 1 rep, do 2 sets of negatives with that same weight).
2. EMOM 10- 2 P. clean @ 80%
3. For time: Guys- 30 Muscle ups
Girls- 10 rope climbs
4. Cash out/skill- 100 dubs/500 m row/50 box jumps @ 24” guys and 20” girls (Feel the movements, not all out)

Thursday
1. Squat 10x3 Smolov
2. Pirouette HSPU (strict)- Guys-3x5-7
Girls-3x5-7 negatives
3. Abs- 7 min EMOM of Guys- 30 sec plank hold w/ 25lb plate
Girls- 30 sec plank hold w/ 10lb plate
4. Skill- Guys 3x 15-20 reps of c2b pull ups
Girls 3x 8-10 MU progressions (Jump MU)

Friday
1. Bench 5x8-10 @ 80% of weight from Tuesday
2. 5x 100m sprints (50m down & 50m back) ALL OUT EFFORT!!!
3. For time: Isabel (Guys and Girls go prescribed weight)
4. Row 5-10 minutes lightly
Saturday
WOD if wanting too

WEEK 3 

 BACK EXTENSIONS WHENEVER WE CAN – GOAL TO INCREASE OLYMPICS DOWN THE ROAD

 ( NOT GONNA PROGRAM IN BECAUSE LOOKS LIKE TO MUCH)

Cash outs everyday of at least something

Pick a weakness

Monday

(Max effort squat day)

·      OverHead Squatsà Warm up 3 rep then work way to one rep max

·      Deadlift 3 x 10 ( work on speed)

·      Glute Hammy Raises 3 x 8 (four count on way back down)

·      Weighted situps 3 x 20

Tuesday

(Max effort bench day)

·      Floor Pressesà 3 reps until no longer then continuing working up to a one rep max

·      Ring HSPU ( girls muscle up progression stuff) (rep/set = feel for that day)

·      10 deficit pushups superset with max diamond pushups

·      One Arm Press (controlled) KB 3 x 10

·      Back Extensions 3 x 20

Wednesday

Snatch

Squat Clean

Thursday

·      Smolov squats 3^rd day

·      Barbell Shrugs 3 x 8 (strict controlled) (225 )

·      Rows Heavy 3x5 (185)

·      Russian Twists on GHD/ L sits   3 x 20

WOD pistols in wod

Friday

·      Bench Press 3 x 10 75%

·      Tricep Extension 4 x 8

·      Handstand walk practice over 200 ft

Longer WOD

WEEK 2 Playas   

 BACK EXTENSIONS WHENEVER WE CAN – GOAL TO INCREASE OLYMPICS DOWN THE ROAD

 ( NOT GONNA PROGRAM IN BECAUSE LOOKS LIKE TO MUCH)

Cash outs everyday of at least something

Pick a weakness

Monday

(Max effort squat day)

·      FRONT SQUATSà 3 reps until no longer then continuing working up to a one rep max

135 170 185 225 245 / 275 295 305 315

·      Glute Hammy Raises 3 x 8 (four count on way back down)

·      Straight leg raises  3 x 15 (superset with plank holds – 30 sec or until failure)

·      Strict press 5 repper Paralletes (45 & 25 plate)

·      Cash out 3rds: 20 wall balls 5 mu’s Jeff=3:00/ Justin 2:30/ Mike F/ Kelsey 5      /GSkell 5:21

Tuesday

(Max effort bench day)

·      CLOSEGRIP BENCH PRESSà 3 reps until no longer then continuing working up to a one rep max

·      (Superset with Max TTB for each one rep max set)

·      One Arm Press (controlled) KB 3 x 15

·      BW Dips 3xfailure (controlled)

·      Chin up work up to one rep max

·      Powerclean

5 on first minute light weight 5 min

3 on minute medium weight 5 min

3 on minute heavier weight 5 min

1 on minute heavy ass weight 5 min

Wednesday

Day off (Unless you feel fresh)

Thursday

·      Smolov squats 2^nd day

·      Pistols 3 x 10

·      Barbell Shrugs 3 x 8 (hip shrug)

·      Rows Heavy

WOD

Friday

·      Bench Press 3 x 10 65%

·      Tricep Extension 4 x 8

·      Russian Twists on GHD/ L sits

·      Push Jerk technique

WOD