Week 1

Week 1 - Day 1

Strength: 

1: 10 rounds – Every 2 minutes, complete:

-3x high hang snatch (Increase load each round, so the 10th set is a max for the day)

2: Back squat: 65%x 5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5+ reps.

*Note: We will be using the Wendler program as a strength template for the next cycle. The prescribed percentages are off of 90% of your 1 rep max. If you are fairly confident in your 1 RM, go off of 90% for the working sets, but if you haven’t tested your 1 RM for a couple months, then go off of 100% 1 RM.

3: For time:

-30x box jump overs (40in/36in)

Work Capacity: 

1: Complete as many rounds as possible in 10 minutes of:

-20x calorie row

-10m handstand walk

Rest 3 minutes, then:

2: Tabata burpee to 6” reach

Core: 4 rounds:

-10x weighted back extensions (AHAP)

Rest 60-90 seconds,

-10x strict weighted toes to bar (AHAP)

Rest 60-90 seconds.

Day 2

Strength: 

1: 10 rounds – Every 2 minutes, complete:

-3x high hang clean (Increase load each round, so the 10th set is a max for the day)

*No putting the bar down between reps.

2: Push press: 65%x 5 reps, 70%x 5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5+ reps.

Work Capacity: 

1: Complete 21-15-9 reps for time of:

-2-arm DB clean to overhead (50#/35#)

-Chest to bar pull ups

*Rest 3 minutes, then:

2: Complete as many reps as possible in 3 minutes of:

-Muscle up

Conditioning: 8 rounds – Every 3 minutes, complete:

-1x 300m row (250m for ladies)

*Goal is to keep it under 1:05 each round.

Day 3

Strength:

1: Front squat: In 10 minutes, work up to a max for the day.

*Rep scheme should look something like 3-2-1-1-1-1-1.

2: 10 minutes (5 rounds) – EMOM, perform:

-Odd minute: 10x 1-arm KB thruster (5R/5L) (You choose the weight)

-Even minute: 2x rope climb, legless if possible

Work Capacity: “Nancy”. Complete 5 rounds for time:

-15x overhead squat (95#/65#)

-400m run

Core: 5 rounds – Every 2 minutes, complete:

-5x Sots press (AHAP)

Day 4

Strength: 

1: 10 rounds, every 2:30, perform:

-1x snatch balance + 2x overhead squat (Build to a max for the day.)

2: Deadlift: 65%x 5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5+ reps.

Work Capacity: Complete 5 rounds for time of:

-2x Snatch (155#/115#)

-4x 2-arm KB front squat (53#/35#)

-6x box jump (40in/36in)

Conditioning: Complete 5 rounds of:

-1x 50m sandbag hill sprint

*Rest as needed between rounds.

Day 5

Strength: 

1: Clean: In 10 minutes, establish a max for the day, then:

2: 10 rounds, every 30 seconds perform:

-3x clean @ 70% 1 RM

*If you’re unable to maintain 3x reps every 30 seconds, cut the reps down to 2 or singles.

3: Bench press: 65%x 5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5+ reps.

Work Capacity: Every 3 minutes complete:

-500m row

-Max rep ball slam (50#/30#)

-Rest 60 seconds

-Repeat until you complete 100x ball slams