Monday

Back Squat (see training cycle below)

 

5 rounds for Max Reps:

Ground to Overhead

Round 1 135/85#

Round 2 155/95#

Round 3 185/105#

Round 4 205/115#

Round 5 225/135#

*60 seconds per round with 60 seconds rest/transition

 

Tuesday

Shoulder to Overhead (see training cycle below)

 

20 Minute AMRAP:

5-Burpees

15-Pull Ups

30-Double Unders

 

Wednesday

Bench Press (see training cycle below)

4 rounds for time:
100-Foot Walking Lunge 45/25#
30-Box Jumps 24/20"
20-Weighted Push Up 45/25#

*May carry plate any way on Lunges. 

100' = 2 times down and back on the main mats

Plate must rest on back on Push Ups. 

Athlete will get plate on their back on their own. 

Full ROM on all movements

Thursday

"Barbara"

5 rounds for time:
20-Pull Ups
30-Push Ups
40-Sit Ups
50-Squats

Rest precisely 3 minutes between each round

Friday

Suspended Deadlift 1RM

 

3 rounds for time:
30-Toes to Bar
15-Ground to Overhead 135/85#

 

 

Strength Percentages for the week:

After a progressive warm up complete

3 x 70%

3 x 80%

Rep Test x 90%

AMRAP x 70%

 

*using 92% of your 1RM as the training max

Monday

Back Squat (see training cycle below)

 

21-15-9 Reps for Time:
Toes to Bar
Snatches 115/75#

 

 

Tuesday

Shoulder to Overhead (see training cycle below)

 

"Fran"
21-15-9 Reps for Time:
Thrusters 95/65#
Pull Ups
 

 

Wednesday~AM Classes ONLY!

Bench Press (see training cycle below)
*No AMRAP on bench cycle.  Save it for the WOD.

 

For Time:
400 Meter Run
50-Pull Ups
400 Meter Run
50-Push Ups
400 Meter Run
50-Sit Ups
400 Meter Run
50-Squats
 

 

Thursday~Closed

Happy Thanksgiving!

 

Friday

8am Team WOD!
 

 

Strength Percentages for the week:

After a progressive warm up complete

5 x 65%

5 x 75%

Rep Test x 85%

AMRAP x 65%

 

*using 92% of your 1RM as the training max

Monday

Back Squat (see training cycle below)

 

With a continuously running clock complete 5 thrusters every minute. 
From 0:00-5:00 use 75/55#
From 5:00-10:00 use 95/65#
From 10:00-15:00 use 115/75#
*Continue adding 20/10# every 5 minutes for as long as you are able.

*Scored as total reps completed

 

 

 

Tuesday

Shoulder to Overhead (see training cycle below)

 

10 Minute AMRAP:

Ground to Overhead

10 reps at 135/85#

10 reps at 155/95#

10 reps at 185/105#

10 reps at 205/115#

Max reps at 225/135#

*athletes use only 1 bar and must change out their own weights. Anyway overhead so snatch or clean and jerk are legal. 

 

 

Wednesday 

Bench Press (see training cycle below)

 

10 Minute AMRAP:

10-Unbroken Double Unders

15-Russian KBS 53/35#

20-Forward Lunge Steps

*As long as the rope keeps moving it will be considered unbroken. Lunges are body weight. 

 

 

Thursday

Kipping Pull Up practice and instruction

Kipping Pull Up max unbroken test

 

10 Minute AMRAP:

10-Sit Ups

15-Push Ups

10-Sit Ups

30-Squats

 

 

Friday

For time:

30-Jumping Squats

30-Chest to Bar Pull Ups

30-Russian KBS 70/53#

30-Lunge Steps 95/65#

30-Knees to Elbow

30-Shoulder to Overhead 95/65#

30-Dips (Matador or double barbells in power rack)

30-Wall Ball 20/14#

30-Burpees

30-Double Unders

 

 

Strength Percentages for the week:

After a progressive warm up complete

5 x 75%

3 x 85%

Rep Test x 95%

AMRAP x 75%

 

*using 90% of your 1RM as the training max

Monday

Back Squat (see percentages for this week)

7 Rounds for Time:
7-Thrusters 95/65#
1-Rope Climb
*7-Pull Ups = 1 Rope Climb

Tuesday
"Riley"
Run 1-1/2 Miles
150-Burpees
Run 1-1/2 Miles
 

Wednesday
Bench Press (see percentages for this week)

*pausing the 1st rep and touch and go remaining reps

*Do NOT perform the AMRAP at 70% as stated in the strength cycle

20 Minute AMRAP:
21-Bench 135/65#
21-Pull Ups 
 

Thursday
For Time:
100-Double Unders
21-Front Squats
21-Push Press
100-Double Unders
15-Front Squats
15-Push Press
100-Double Unders
9-Front Squats
9-Push Press
*Barbell weights 115/75#

 

Friday
Conventional Deadlift 1 Rep Max

4 Rounds for Time:
45 second L-Sit Hold
30-Deadlifts 135/95#
15-HSPU

 

Strength Percentages for the week:

After a progressive warm up complete

3 x 70%

3 x 80%

Rep Test x 90%

AMRAP x 70%

*using 90% of your 1RM as the training max

Monday

Back Squat (see percentages for this week)

3 Rounds For Time:

30 Second Hanging L-Hold

20-Pull Ups

10-Thrusters 135/85# 

 

Tuesday

Shoulder to Overhead (see percentages for this week)

21-15-9 For Time:

OHS 115/75#

Toes 2 Bar 

 

Wednesday

Bench Press (see percentages for this week)

*pausing the 1st rep and touch and go remaining reps

3 Rounds For Time:

400 Meter Run

21-SDHP 75/55#

12-Lateral Burpees Over Bar

 

Thursday

2 Minute AMRAP:

Stone to Shoulder 150/110#

 

3 Rounds For Time:

400 Meter Run 

30-Squats

20-Push Press 115/75# 

 

Friday

Axle Deadlift 1RM

3 Rounds For Time:

400 Meter Run

21-Hang Power Snatch 95/65#

12-Chest to Bar Pull Ups

 

Strength Percentages for the week:

After a progressive warm up complete

5 x 65%

5 x 75%

Rep Test x 85%

AMRAP x 65%

*using 90% of your 1RM as the training max