Week 1

Rest days are your call.
For Session 3, if your body is feeling tired do an active recovery day. (swim, bike …)

SESSION 1

STRENGTH:

1: Back squat: Complete 6 sets of:

-5x back squats (Increase weight each set so 6th set is hard, but doable)

-Superset with 3x max height box jump

WORK CAPACITY:

Complete the following for time:

-50x unbroken double unders

-40x unbroken thruster (75#/55#)

-30x unbroken GHD sit ups

-20x unbroken burpee pull up

-10x unbroken hang squat clean (155#/115#)

*rest 2 minutes, then for max calories:

-tabata air dyne/assault bike

*anytime you break on the first portion of the work capacity, add one round to your Tabata AirDyne.

Prescribed is 8 rounds-20 seconds max effort, 10 seconds rest. This maxes out at 8 misses or 16

Tabata rounds.

CORE:

3 rounds

-5x front rack Sotts press (AHAP)

-90 seconds rest

-5x skin the cats on pull up bar

-rest as needed

SESSION 2

STRENGTH:

1: Block cleans: 10 rounds- Every 2 minutes, compete:

-3x squat clean from 1″ below the knee (work up to a max triple for the day)

*set up blocks so that your start position is 1″ below the knee.

2: 10 rounds (20 minutes)- EMOM, perform:

-Odd minute = 1x split jerk behind the neck (work up to a max)

-Even minute = 2x rope climb (Go legless as long as possible)

WORK CAPACITY:

Complete the following for time:

-“Karen” 150x wallball (20#/14#)

*any time you break, immediately perform a 50m suicide sprint (10m x 5).

CORE:

3 rounds:

-15x banded good morning

-60 seconds rest

SESSION 3 (Optional training session)

Conditioning/work capacity: In 40 minutes, complete the following:

-Run 5k

-After you return from the run, in the remaining time, complete AMRAP of:

-5x handstand push up

-10x jumping pull ups

-15x sit ups

SESSION 4

STRENGTH: 

1: Front squat: Complete 6 sets of:

-5x front squats (Increase weight each set so 6th set is hard, but doable)

-Superset with 6x barbell jumping lunges (place empty bar on back)

Work Capacity: 10 rounds – Every 2 minutes, perform:

-250m row

-max rep burpee over rower

*Rest 60 seconds between rounds

Core: 3 rounds:

-5x GHD back extensions with 3 second hold at the top (barbell of your choice)

-rest 60-90 seconds

-10x strict toes to bar

-rest as needed

SESSION 5

STRENGTH: 

1: Block snatch: 10 rounds- Every 2 minutes, compete:

-3x squat snatch from launch position (1″ above the knee). Work up to a max triple for the day.

*set up blocks so that your start position is 1″ above the knee.

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

-5x snatch push press (work up to a max set of 5 in the 5 sets)

-10-15m seated sled pull (AHAP)

Work Capacity: Complete AMRAP in 10 minutes of:

-10m overhead walking lunge (45#/35# plate or barbell)

-8x ring dips

-6x 2-arm KB squat clean (2x 53#/2x 35#)

Core: 3 rounds:

-5x snatch grip Romanian deadlift (AHAP)

-Rest as needed

Programmed by Head Coach Beau Burgener