1. Programming week of 8/17/20

    8/17-8/21/20 Monday 21-15-9 SDLHP (95/65)  S2OPH (95/65) OH Squat (95/65)   Tuesday 3 rounds for time: 30 Cal Row  20 Push-Ups 15 GHD Sit-ups  10 Alt. Pistols *1 min rest*   Wednesday 5 RFT: 7 right arm DB Hang C&J (50/35) 10 Goblet squat (50/35) 7  left arm DB Hang C&J (50/35)…Read More

  2. Programming Week of 8-10

    Monday Time Cap: 20:00 Warm-Up: elevate heart rate, focus on shoulders and hips Skill: touch on thruster, use remaining time for pull-up progressions 4 RFT: 10 DB Thrusters (35/20) 10 Pull-ups 10 DB Box Step-Overs (35/20)(24/20) Prioritize weight over height of box Tuesday Time Cap: 25:00 Warm-Up: F…Read More

  3. Programming week of 8-3

    Monday Goal Rounds: 8-14 Warm-Up: Elevate heart rate, back, chest and hips focus Skill: go over kipping pull-up “Cindy”: 20 min AMRAP 5 Pull-ups 10 Push-Ups make sure hips are rising same time as chest/shoulders 15 Squats Tuesday Time Cap: 20:00 Warm-Up: arms and chest focus Skill: go over ring …Read More

  4. Programming Week of 7-27

    Monday For max Warm-Up: Full body, focus on posterior Skill: Bergurner Clean & Jerk In 4-6 sets, find 1 rep max (let athlete choose to power clean or squat clean) Tuesday Emphasize more for recovery, not all out efforts (focus are new 1RM( Warm-Up: elevate heart rate, upper body focus Skill: kip…Read More

  5. Programming 7-20

    Monday Volume Focus Warm-Up: Full body, focus lower body w/ high amount hip/lower body movements this month Skill: Berguner, emphasize using legs to move weight arms for pulling under Clean & Jerk 10x2 Get to 65% around 4-5 set, form dictates weight 1 Power Clean & Jerk 1 Hang Squat Clean &a…Read More

  6. Programming 7-13

    Monday Warm-Up: Lower body Focus (Hips, kees, ankles) and core Skill: practice cleans for Tuesday progress into Front Squat Front Squat (volume) 6x2 Build to heavy 2 rep, stay same for all sets Tuesday Time Cap: 12:00 Warm-Up: Full body, focus on shoulders Skill: Berguner for clean and practice foot…Read More

  7. Programming 7-6

    Monday Warm-Up: Full Body w/ posterior focus Skill: Clean & Jerk/ Burgener and pulling under bar into squat Clean (~65-75% of 1 RM) 20 min EMOM 1 Hang Squat Clean lighten weight to pull under into squat if necessary (jerk blocks great tool) 1 Split Jerk Tuesday Time Cap: 25:00 Warm-Up: lower bod…Read More

  8. Programming 6-29

    Monday: Push-Press In 3-5 sets, find 3 Rep Max Tuesday: Metcon (Recovery) 3 RFT (Quality>speed) 10 Turkish get-ups (1/.7 pood) 10 Overhead lunge (45/35 bar) 10 KB Swings (1/.7 pood) Wednesday: Back Squat In 3-5 sets, find 3 Rep Max Thursday: Metcon (Recovery) “Annie” 50-40-30-20-10 Double-Und…Read More

  9. Programming 6-22

    Monday: Push-Press 5-3-3-3-1-1-1-1-1 Tuesday: Metcon 3 RFT: 20 Toes to bar 10 Front Squat (225/155) Wednesday: Metcon 100 Double-Unders 50 Calorie Row 400m Run w/ plate (45/35) 30 HR push-ups 20 Strict Ring Dips Thursday: Front Squat 5-3-3-3-1-1-1-1-1 Friday: Deadlift 5-3-3-3-1-1-1-1-1…Read More

  10. Programming 6-15

    Monday Clean (focus arms long) 20 min EMOM 2 Hang power cleans (135/85) 1 Push-Jerk (135/85) Tuesday Metcon 5 min AMRAP: 10 Medball cleans (20/14) 10 BBJO (24/20) Rest 2 mins Repeat 3x Wednesday Back Squat 4x5 (Volume) Thursday Snatch (focus arms long) 20 minute EMOM 1 Hang Power Snatch (115/75) 2 O…Read More