Strength: Power Clean & Power Jerk 5×2+1 (70%) WOD: 4 Rounds for time of: 15 Bulgarian Split Squat 50’s/35’s (alt rds) 7/5 Cal. Assault bike or 9/7 Cal. Row 50′ Handstand Walk 16 Minute time cap.

Strength: Power Snatch 5×2 (70%) WOD: 3 Rounds for time of: 1 Sub :40 200m Sprint 15 Pull-Ups If the sprint takes longer then 40 seconds, you get a 7 burpee penalty each round.

Strength: Front Squat 3×3 (70%) WOD: 12 Minute AMRAP of: 5 Floor Press 155/110 10 Windshield wipers 155/110 15 Deadlift 155/110

Strength: Snatch Pull – 3 x 3 WOD: For time: 5K Run

Strength: Snatch – 5 x 2 (70%) WOD: 15 Minute AMRAP of: 10 Burpee Over The Parallette 10 Sumo Deadlift High Pull 95/65

Strength: Back Squat – 3 x 5 (70%) WOD: 12 Minute EMOM of: M1-15 Toes to Bar M2-15 Thrusters 95/65 M3-17/15 Cal Row

Strength: Clean Pull – 3 x 3 (70%) WOD: 8 Rounds for time of: 1 Deadlift @80% of 1RM 20 Double Unders 15 Minute time cap.

Ok athletes, we are starting out basic oly cycle. Again try to be consistent with this cycle. Choose weights by feel. Weights should be challenging this week, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise.  Strength: Clean & Jerk – 5 x 2+1 (70%) WOD: “Cindy”…

15 Minutes to work up to a heavy weight of:  Power Snatch+Overhead Squat+Hang Squat Snatch As many attempts as you need. Be smart and work up slowly.

Skill:  -False grip kip -False grip pulls –GHD to Muscle-Up (for upper body explosivness) 8 Minute EMOM of: Min 1-15 Shuttle Sprints (32′) Min 2-80 Mountain Climbers

20 Minute AMRAP of: 9/7 Cal. Assault Bike 15 Evil Wheels 21 Deadlift 185/135

On a 3 minute clock, for 5 Rounds: 15 Burpees 15 Toes to bar With remaining time, max effort Shoulder Press 75/55 Rest 2 minutes between rounds. Score is total reps of shoulder press.

Athletes, we will be starting an oly cycle next week. I highly recommend to you, that if you are looking to get the max benefit from this program, try and make it to the box 5 days a week for the next few months. This cycle is a basic oly cycle. This will lead in to…

Come find out! 

For total Load of: 10-10-10-10-10 Front Squat  Establish a 10 rep max for front squat. You only get 5 set of 10 reps to build to heaviest weight.

Skill: Rower 7 Minute AMRAP of: 5 Burpees 15 Double Unders

5 Rounds for time of:  1 Rope Climb 2 Strict Muscle-Ups 3 Deadlift 315/220

20 Minute AMRAP of: 5 Handstand Push-Up 10 Leg Levers 15 Back Squats 135/95

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