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Friday, March 4th

Strength

HBBS

1x5 (80%)


Conditioning
90 double-unders
9 muscle-ups
9 squat clean thrusters (45/30)
80 double-unders
8 muscle-ups
8 squat clean thrusters (45/30)
70 double-unders
7 muscle-ups
7 squat clean thrusters (45/30)
*20 min



Weightlifting

1RM snatch or CnJ
*20 min

 

 

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Thursday, March 3rd

CnJ
1 clean +CnJ
(HAP)

EMOM x7

*10 min



BWCF

250m row

15 situps

AMRAP in 10 min


Skill

Gymnastics Practice
Handstand hold practice
-drill the nose and toes on the wall, hold against the wall, or simply inverting into a tight hold; advanced athletes may attempt pirouettes.

Also, bar and ring muscle ups (dont burn out before tomorrow!)

*20 min

Conditioning
30 thrusters (155/105)

*6 min

 

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Wednesday, March 2nd

Snatch
2 snatches 
(HAP)

EMOM x7

*10 min



BWCF

100m run
EMOM x10

-jumping pullups between rounds

Strength

HBBS
1x5 (80%)

*12 min

Conditioning
500m row

50 GHD situps

750m row

30 GHD situps

1k row

20 GHD situps

*20 min

  

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Tuesday, March 1st

CnJ
1 power clean+hang CnJ (HAP)

EMOM x7
*10 min



BWCF

1k row

1k run

*10 min

Skill/Midline

50 hanging candlesitcks
-rings or bars

*6 min

Conditioning
12 DB snatches (45/30)

9 bench press (185/125)

6 bar muscle ups

x5 rounds
*20 min

 

 

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Monday, February 29th


Snatch
1 power snatch+ hang snatch EMOM x7 (HAP)
*10 min

BWCF
400m run
21-15-9
Wall balls
Kb swings (53/35)
400m run
*10 min

Strength; Smolov
Week 2
1x5 (80%)
*12 min

Conditioning
50 cal row
20m handstand walk
20 HSPU
20 toes to bar
20 HSPU
20m HS walk
50 cal row
*18 min

Weightlifting
A. 5x5 snatch grip push press
B. 5x5 OHS
-same weight for both
*18 min

 

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Friday, February 26th

Strength; Smolov
Week 1, HBBS
4x5 (70%
1x3 (75%)
2x2 (80%)
1x1 (90%)
*20 min

Conditioning
400m run
20 burpees
10 rope climbs
20 burpees
400m run

Weightlifting
1RM snatch or CnJ
*15 min

Comments (0)

Thursday, February 25th

CnJ
2 jerks EMOM x7 min (no racks)
>end HAP
*10 min

BWCF
1-2-3-4-5...
Cal row
Lateral burpee over rower
AMRAP in 10
*10 min

Strength
60 partner leg throws
20 candlestick to lever
AMRAP in 8 min

Conditioning
21 deadlifts (225/155)
400m run
18 HSPU
400m run
15 deadlifts
400m run
12 HSPU
400m run
9 deadlifts
*20 min

Weightlifting
5x3 hang clean pulls (knee to hip+shrug)
5x10 reverse hyper
*20 min

Comments (0)

Wednesday, February 24th

Snatch
1 hang (knee) snatch (80%) EMOM x7
*10 min

BWCF
400m run
30 box jumps (30/24)
400m run
*10 min

Strength; Smolov
Week 1, HBBS
3x8 (65%)
1x5 (70%)
2x2 (75%)
1x1 (80%)
*20 min

Conditioning
400m run
30 burpee pull-ups
400m run
*10 min

Weightlifting
5x3 Snatch pulls to the knee with :03 pause at the knee (90-110%)
>maintain perfect back angle or lighten load
*10 min

Comments (0)

Tuesday, February 23rd

CnJ
1 clean EMOM x7 min (80%)
*10 min

BWCF
100m run EMOM x10
>alternate air squats and push-ups while you wait between minutes
*10 min

Midline
15/12/9/6 v-ups
EMOM x2 rounds
-15 first minute, 12 the second, 9 the third and so on for 2 rounds
*8 min

Conditioning
400m run
50 wall balls
30 toes to bar
x3 rounds
*20 min

Weightlifting
1 jerk EMOM x20 min
end HAP
*20 min

Comments (0)

Monday, February 22nd

Snatch
1 snatch EMOM x7 (80%)
*10 min
-3 min isn't much time to work up to 80% so if you're not at 80%, use the EMOM to work up to 80%...you're weightlifting cycle is over. Don't go crazy. Warm up and be ready to focus on squat gains!

BWCF
1k SPRINT row
rest 1 min
1k jog
*10 min

Strength; Smolov
Week 1, HBBS
3x8 (65%)
1x5 (70%)
2x2 (75%)
1x1 (80%)
*20 min

Conditioning
100m run
21 double unders
15 DB push press (45/30)
9 pull-ups
x3 rounds
*10 min

Weightlifting
25 ab roll outs
25 atomic sit-ups
25 toes to bar
25 strict GHD sit-ups
*10 min

Comments (0)

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