Bronze Level GridStyle 5-Day Program

 
[memb_contact fields=”FirstName”]!

Here’s the current week of your GridStyle program.
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

[memb_has_any_tag tagid=”Week48,Week49,Week50,Week51″]

Week 48

Monday

A) Snatch – Max, allowed 1 miss

B) Clean and Jerk – work up to opener

C) Back Squat: 90% for 1

C) Four rounds for time:

Farmer’s Walk – 75/150 lbs Unilaterally – 25m per hand
Lunges – 25 m
Reverse Lunge – 25 m
Sprint – 25 m
Backpedal – 25m

Rest 2:1

Tuesday – Evening

A) Mobility Work

B) Bar Only Complexes

Wednesday

A) Snatch – work up to opener

B) Clean and Jerk – work up to last warm up

C) Front Squats – 85% for 1

D) 5 rounds:
– Burpee over Bar x 6
– Push Press 70% x 5 (work up 5kilos ea set if possible and bar starts on floor)
– Rest 1 minute

Thursdays

A) Mobility Work

B) Snatch – 80% for 1 rep

C) Clean and Jerk – 80% for 1 rep

Friday

A) Mobility Work

B) Bar Work

Saturday

Competition or Max Out in Whatever You Want to Test!
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week47,Week48,Week49,Week50″]

Week 47

Session 1

A) Snatch – 45 x 3, 55 x 3, 65 x 2, 75 x 3, 80 x 2, 85 x 1 x 2, 78 x 2, 83 x 2, 88 x 1, work up

B) Clean and Jerk – 45 x 3, 55 x 3, 65 x 2, 75 x 3, 80 x 2, 85 x 1 x 2, 78 x 2, 83 x 2, 88 x 1, work up

C) Four rounds for time:

Farmer’s Walk – 75/150 lbs Unilaterally – 25m per hand
Lunges – 25 m
Reverse Lunge – 25 m
Sprint – 25 m
Backpedal – 25m

Rest 2:1

Session 2

A) Squat – 3RM, then -5 & -10% for 3

B) GHDs – 8 reps x 3 sets

C) Bench Press – 1RM with 3 sec pause, then -20% for 3

D) Upper body superset:
– Hand Stand Walks – max distance in 45 sec x 3 sets
– Rope Climb – 3-4 sets of 2-5 reps
– DB Tricep Extension – 3-4 sets of 8-15 reps

Session 3

A) Snatch Pull to Snatch – 65 x 1, 75 x 1, 80 x 1, 85 x 1, 88 x 1, work up with no misses

B) Clean to Front Squat – 65 x 1, 75 x 1, 80 x 1, 85 x 1, 88 x 1, work up with no misses

C) 5 rounds:
– Burpee over Bar x 6
– Push Press 70% x 5 (work up 5kilos ea set if possible and bar starts on floor)
– Rest 1 minute

Session 4

A) Front Squat – 1RM, then -20% for 3 x 3

B) GHDs, Continue to Advance with either Bands, weight, or pauses – 8 reps x 3 sets

C) Cardio: 5 Rounds:
Row 250m Sprint, rest 60 seconds

Session 5

A) Snatch – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but absolutely no misses

B) Clean and Jerk – 40% x 3, 50% x 3, 60% x 2, 70% x 2, 75% x 1, 80% x 1, work up but absolutely no misses

C) Squat – 5RM, then -5% and -10% for 5

D) Deadlift – 1RM
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week46,Week47,Week48,Week49″]

Week 46

Session 1

A) Sotts Press – 30% for 3 x 3

B) Snatch – 45 x 3, 55 x 3, 65 x 2, 75 x 3, 80 x 2, 85 x 1, 88 x 1, 90% x 1 x 2, work up – allowed 1 miss

C) Clean and Jerk – 45 x 3, 55 x 3, 65 x 2, 75 x 3, 80 x 2, 85 x 1, 88 x 1, 90% x 1 x 2, work up – allowed 1 miss

D) Four rounds for time:

Farmer’s Walk – 75/150 lbs Unilaterally – 25m per hand
Lunges – 25 m
Reverse Lunge – 25 m
Sprint – 25 m
Backpedal – 25m

Rest 2:1

Session 2

A) Power Snatch EMOM – 70% for 1, work up but no misses

B) Squat paused 1 sec in bottom – 3RM, then -5% and -10% for 3

C) Behind the Neck Push Presses, Medium Grip – 3RM, then -5% and -10% for 3

D) Bench Press – 1RM with 3 sec pause, then -20% for 3 x 3

E) Upper body superset:
– Hand Stand Walks – max distance in 45 sec x 3 sets
– Rope Climb – 3-4 sets of 2-5 reps
– DB Tricep Extension – 3-4 sets of 8-15 reps

Session 3

A) Snatch paused at knee and catch 2 sec each – 30 x 3, 40 x 3, 50 x 3, 60 x 3, 70 x 3

B) Snatch Pull to Snatch to OH squat – 65 x 1, 75 x 1, 80 x 1, 85 x 1, 88% x 1, work up with no misses

C) Clean paused at knee and catch 2 sec each – 30 x 3, 40 x 3, 50 x 3, 60 x 3, 70 x 3

D) Clean Pull to Clean to Front Squat – 65 x 1, 75 x 1, 80 x 1, 85 x 1, 88% x 1, work up with no misses

E) 5 rounds:
– Burpee over Bar x 6
– Push Press 70% x 5 (work up 5kilos ea set if possible and bar starts on floor)
– Rest 1 minute

Session 4

A) Power Clean EMOM – 70% for 1, work up but no misses

B) Front Squat paused 2 sec in bottom – 1RM, then -20% for 3 x 3

C) GHDs, Continue to Advance with either Bands, weight, or pauses – 8 reps x 3 sets

D) Lower body superset:
– Suitcase deadlifts – 3 sets of 5-10
– Unilateral RDLs – 3 sets of 5-10
– Unilateral Farmer’s Carry – 3 x 45 seconds

E) Cardio: 5 Rounds:
Row 250m Sprint, rest 60 seconds

Session 5

A) Snatch – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but absolutely no misses

B) Clean and Jerk – 40% x 3, 50% x 3, 60% x 2, 70% x 2, 75% x 1, 80% x 1, work up but absolutely no misses

C) Squat – 5RM, then -5% and -10% for 5

D) Deadlift – 1RM, then -20% for 3 x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week45,Week46,Week47,Week48″]

Week 45

Session 1

A) Sotts Press – 30% for 3 x 3

B) Snatch – 45 x 3, 55 x 3, 65 x 2, 75 x 3, 80 x 2, 85 x 1, 88 x 1 x 3

C) Clean and Jerk – 45 x 3, 55 x 3, 65 x 2, 75 x 3, 80 x 2, 85 x 1, 88 x 1 x 3

D) Four rounds for time:

Farmer’s Walk – 75/150 lbs Unilaterally – 25m per hand
Lunges – 25 m
Reverse Lunge – 25 m
Sprint – 25 m
Backpedal – 25m

Rest 2:1

Session 2

A) Power Snatch EMOM – 70% for 1, work up but no misses

B) Squat paused 2 sec in bottom – 3RM, then -5% and -10% for 3

C) Behind the Neck Push Presses, Medium Grip – 3RM, then -5% and -10% for 3

D) Bench Press – 1RM with 3 sec pause, then -20% for 3 x 3

E) Upper body superset:
– Hand Stand Walks – max distance in 45 sec x 3 sets
– Rope Climb – 3-4 sets of 2-5 reps
– DB Tricep Extension – 3-4 sets of 8-15 reps

Session 3

A) Snatch paused at knee and catch 2 sec each – 30 x 3, 40 x 3, 50 x 3, 60 x 3, 70 x 3

B) Snatch Pull to Snatch to OH squat – 65 x 1, 75 x 1, 80 x 1, 85 x 1 x 2, work up with no misses

C) Clean paused at knee and catch 2 sec each – 30 x 3, 40 x 3, 50 x 3, 60 x 3, 70 x 3

D) Clean Pull to Clean to Front Squat – 65 x 1, 75 x 1, 80 x 1, 85 x 1 x 2, work up with no misses

E) 5 rounds:
– Burpee over Bar x 6
– Push Press 70% x 5 (work up 5kilos ea set if possible and bar starts on floor)
– Rest 1 minute

Session 4

A) Power Clean EMOM – 70% for 1, work up but no misses

B) Front Squat paused 3 sec in bottom – 1RM, then -20% for 3 x 3

C) Behind the Neck Jerks from Split – 5RM, then -5% and -10% for 5

D) Lower body superset:
– Suitcase deadlifts – 3 sets of 5-10
– Unilateral RDLs – 3 sets of 5-10
– Unilateral Farmer’s Carry – 3 x 45 seconds

E) Cardio: 5 Rounds:
Row 250m Sprint, rest 60 seconds

Session 5

A) Snatch Pull to Snatch – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but absolutely no misses

B) Clean and 2 Jerks – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but absolutely no misses

C) Squat – 5RM, then -5% and -10% for 5

D) Deadlift – 1RM, then -20% for 3 x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week44,Week45,Week46,Week47″]

Week 44

Session 1

A) Snatch – 45 x 3, 55 x 3, 65 x 2, 75 x 2 x 2, 80 x 2, 85 x 1 x 2, 88 x 1

B) Clean and Jerk – 45 x 3, 55 x 3, 65 x 2, 75 x 2 x 2, 80 x 2, 85 x 1 x 2, 88 x 1

C) Four rounds for time:

Farmer’s Walk – 75/150 lbs Unilaterally – 25m per hand
Lunges – 25 m
Reverse Lunge – 25 m
Sprint – 25 m
Backpedal – 25m

Rest 2:1

Session 2

A) Squat – 3RM, then -10% for 3

B) Bench Press – 3RM, then -10% for 3

C) Upper body superset:
– Hand Stand Walks – max distance in 45 sec x 3 sets
– Rope Climb – 3-4 sets of 2-5 reps
– DB Tricep Extension – 3-4 sets of 8-15 reps

Session 3

A) Snatch from Blocks at Mid Thigh – 65% x 2, 75% x 3, 80% x 2, 85% x 1 x 2, 88 x 1

B) Clean from Blocks at Mid Thigh – 65% x 2, 75% x 3, 80% x 2, 85% x 1 x 2, 88 x 1

C) 5 rounds:
– Burpee over Bar x 6
– Push Press 70% x 5 (work up 5kilos ea set if possible and bar starts on floor)
– Rest 1 minute

Session 4

A) Front Squat – 3RM, then -5% and -10% for 3

B) Push Press – 3RM, then -5% and -10% for 3

D) Lower body superset:
– Suitcase deadlifts – 3 sets of 5-10
– Unilateral RDLs – 3 sets of 5-10
– Unilateral Farmer’s Carry – 3 x 45 seconds

E) Cardio: 5 Rounds:
Row 250m Sprint, rest 60 seconds

Session 5

A) Snatch – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but absolutely no misses

B) Clean and Jerk – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but absolutely no misses

C) Squat – 1RM, then -20% for 3

D) Deadlift – 3RM
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week43,Week44,Week45,Week46″]

Week 43

Session 1

A) Snatch Push Press to OH Squat – 30% for 2 Push Presses and 2 OH Squats, 40% for 2 + 2, 50% for 2+2, 60% for three sets of 2 + 2

B) Snatch – 45 x 3, 55 x 3, 65 x 2, 75 x 2 x 2, 80 x 2, 85 x 1, 88 x 1, 90 x 1 x 3, work up if no misses

C) Clean and Jerk – 45 x 3, 55 x 3, 65 x 2, 75 x 2 x 2, 80 x 2, 85 x 1, 88 x 1, 90 x 1 x 3, work up if no misses

D) Snatch Pull from Block – 105% for 3 x 3, work up

E) Four rounds for time:

Farmer’s Walk – 75/150 lbs Unilaterally – 25m per hand
Lunges – 25 m
Reverse Lunge – 25 m
Sprint – 25 m
Backpedal – 25m

Rest 2:1

Session 2

A) Hang Snatch, every minute on the minute – 70% for 1, work up if no misses

B) Squat – 5RM, then -5% and -10% for 5

C) Bench Press – 3RM, then -5% and -10% for 3

D) Upper body superset:
– Hand Stand Walks – max distance in 45 sec x 3 sets
– Rope Climb – 3-4 sets of 2-5 reps
– DB Tricep Extension – 3-4 sets of 8-15 reps

Session 3

A) Snatch Paused at Knee 1 sec – 30% x 3, 40% x 3, 50% for 3, 60% for 3, 70% for 3

B) Snatch from Blocks at Mid Thigh – 65% x 2, 75% x 3, 80% x 2, 85% x 1 x 2, 88 x 1, work up if no misses

C) Clean & Jerk Paused at Knee 1 sec & in Catch of Jerk 1 sec – 30% x 3, 40% x 3, 50% for 3, 60% for 3, 70% for 3

D) Clean from Blocks at Mid Thigh – 65% x 2, 75% x 3, 80% x 2, 85% x 1 x 2, 88 x 1, work up if no misses

E) Clean Pull from Block – 105% for 3 x 3, work up

F) 5 rounds:
– Burpee over Bar x 6
– Push Press 70% x 5 (work up 5kilos ea set if possible and bar starts on floor)
– Rest 1 minute

Session 4

A) Hang Snatch every minute on the minute – 70% for 1, work up if no misses

B) Front Squat paused 1 sec – 3RM, then -5% and -10% for 3

C) Push Press – 3RM, then -5% and -10% for 3

D) Lower body superset:
– Suitcase deadlifts – 3 sets of 5-10
– Unilateral RDLs – 3 sets of 5-10
– Unilateral Farmer’s Carry – 3 x 45 seconds

E) Cardio: 5 Rounds:
Row 250m Sprint, rest 60 seconds

Session 5

A) Snatch – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but absolutely no misses

B) Clean to Front Squat to Jerk – 40% x 3, 50% x 3, 60% x 2, 70% x 2, 75% x 1, 80% x 1, work up but absolutely no misses

C) Squat paused 1 sec – 1RM, then -20% for 3 x 3

D) Deadlift paused 1 sec 2 inches off floor – 3RM, then -5% and -10% for 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week42,Week43,Week44,Week45″]

Week 42

Session 1

A) Snatch Push Press to OH Squat – 30% for 2 Push Presses and 2 OH Squats, 40% for 2 + 2, 50% for 2+2, 60% for three sets of 2 + 2

B) Snatch – 45 x 3, 55 x 3, 65 x 2, 75 x 2 x 2, 80 x 2, 85 x 1 x 2, 88 x 1 x 3, work up if no misses

C) Clean and Jerk – 45 x 3, 55 x 3, 65 x 2, 75 x 2 x 2, 80 x 2, 85 x 1 x 2, 88 x 1 x 3, work up if no misses

D) Snatch Pull from Block – 105% for 3 x 3, work up

E) Four rounds for time:

Farmer’s Walk – 75/150 lbs Unilaterally – 25m per hand
Lunges – 25 m
Reverse Lunge – 25 m
Sprint – 25 m
Backpedal – 25m

Rest 2:1

Session 2

A) Hang Snatch EMOM – start at 70% for 1, working up if no misses

B) Squat paused 1 sec in bottom – 5RM, then -5% and -10% for 5

C) Bench Press – 3RM, then -5% and -10% for 3

D) Upper body superset:
– Hand Stand Walks – max distance in 45 sec x 3 sets
– Rope Climb – 3-4 sets of 2-5 reps
– DB Tricep Extension – 3-4 sets of 8-15 reps

Session 3

A) Snatch Paused at Knee 2 sec – 30% x 3, 40% x 3, 50% for 3, 60% for 3, 70% for 3

B) Snatch from Blocks at Mid Thigh – 65% x 2, 75% x 3, 80% x 2, 85% x 1, 88% x three sets of 1, work up if no misses

C) Clean & Jerk Paused at Knee 3 sec & in Catch of Jerk 3 sec – 30% x 3, 40% x 3, 50% for 3, 60% for 3, 70% for 3

D) Clean from Blocks at Mid Thigh – 65% x 2, 75% x 3, 80% x 2, 85% x 1, 88% x three sets of 1, work up if no misses

E) Clean Pull from Block – 105% for 3 x 3, work up

F) 5 rounds:
– Burpee over Bar x 6
– Push Press 70% x 5 (work up 5kilos ea set if possible and bar starts on floor)
– Rest 1 minute

Session 4

A) Hang Snatch every minute on the minute – 70% for 1, work up if no misses

B) Front Squat paused 2 sec – 3RM, then -5% and -10% for 3

C) Push Press – 3RM, then -5% and -10% for 3

D) Lower body superset:
– Suitcase deadlifts – 3 sets of 5-10
– Unilateral RDLs – 3 sets of 5-10
– Unilateral Farmer’s Carry – 3 x 45 seconds

E) Cardio: 5 Rounds:
Row 250m Sprint, rest 60 seconds

Session 5

A) Snatch Pull to Snatch – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but no misses

B) Clean to Front Squat x 2 to Jerk – 40% x 3, 50% x 3, 60% x 2, 70% x 2, 75% x 1, 80% x 1, work up but no misses

C) Squat paused 2 sec – 1RM, then -20% for 3 x 3

D) Deadlift paused 2 sec 2 inches off floor – 3RM, then -5% and -10% for 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week41,Week42,Week43,Week44″]

Week 41

Session 1

A) Snatch Push Press to OH Squat – 30% for 2 Push Presses and 2 OH Squats, 40% for 2 + 2, 50% for 2+2, 60% for three sets of 2 + 2

B) Snatch – 45 x 3, 55 x 3, 65 x 2, 75 x 2 x 2, 80 x 2, 85 x 1 x 2, 88 x 1

C) Clean and Jerk – 45 x 3, 55 x 3, 65 x 2, 75 x 2 x 2, 80 x 2, 85 x 1 x 2, 88 x 1

D) Snatch Pull from Block – 105% for 3 x 3, work up

E) Four rounds for time:

Farmer’s Walk – 75/150 lbs Unilaterally – 25m per hand
Lunges – 25 m
Reverse Lunge – 25 m
Sprint – 25 m
Backpedal – 25m

Rest 2:1

Session 2

A) Jerks paused in catch – 1RM, then -20% for 3

B) Squat paused 2 sec in bottom – 5RM, then -5% and -10% for 5

C) Bench Press – 3RM, then -5% and -10% for 3

D) Upper body superset:
– Hand Stand Walks – max distance in 45 sec x 3 sets
– Rope Climb – 3-4 sets of 2-5 reps
– DB Tricep Extension – 3-4 sets of 8-15 reps

Session 3

A) Snatch Paused at Knee 3 sec – 30% x 3, 40% x 3, 50% for 3, 60% for 3, 70% for 3

B) Snatch from Blocks at Mid Thigh – 65% x 2, 75% x 3, 80% x 2, 85% x three sets of 1

C) Clean & Jerk Paused at Knee 3 sec & in Catch of Jerk 3 sec – 30% x 3, 40% x 3, 50% for 3, 60% for 3, 70% for 3

D) Clean from Blocks at Mid Thigh – 65% x 2, 75% x 3, 80% x 2, 85% x three sets of 1

E) Clean Pull from Block – 105% for 3 x 3, work up

F) 5 rounds:
– Burpee over Bar x 6
– Push Press 70% x 5 (work up 5kilos ea set if possible and bar starts on floor)
– Rest 1 minute

Session 4

A) Hang Snatch every minute on the minute – 70% for 1, work up if no misses

B) Front Squat paused 3 sec – 3RM, then -5% and -10% for 3

C) Push Press – 3RM, then -5% and -10% for 3

D) Lower body superset:
– Suitcase deadlifts – 3 sets of 5-10
– Unilateral RDLs – 3 sets of 5-10
– Unilateral Farmer’s Carry – 3 x 45 seconds

E) Cardio: 5 Rounds:
Row 250m Sprint, rest 60 seconds

Session 5

A) Snatch Pull to Snatch To OH Squat – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but no misses

B) Clean to Front Squatx2 to Jerk x 2 – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but no misses

C) Squat paused 3 sec – 1RM, then -20% for 3 x 3

D) Deadlift paused 3 sec 2 inches off floor – 3RM, then -5% and -10% for 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week40,Week41,Week42,Week43″]

Week 40

Session 1

A) Snatch paused in bottom – 30% x 3, 40% x 3, 50% x 3, 60% x 3, 70% x 3

B) Snatch – 75% x 3, 80% x 2, 85% x 1 x 2

C) Clean and Jerk, Jerk Paused in Catch 2 sec – 30% x 3, 40% x 3, 50% x 3, 60% x 3, 70% x 3

D) Clean and Jerk – 75% x 3, 80% x 2, 85% x 1 x 2

E) Four rounds for time:

Farmer’s Walk – 75/150 lbs Unilaterally – 25m per hand
Lunges – 25 m
Reverse Lunge – 25 m
Sprint – 25 m
Backpedal – 25m

Rest 2:1

Session 2

A) Jerks paused in catch – 1RM, then -20% for 3

B) Squat – 5RM, then -5% and -10% for 5

C) Bench Press – 5RM, then -10% for 5

D) Upper body superset:
– Hand Stand Walks – max distance in 45 sec x 3 sets
– Rope Climb – 3-4 sets of 2-5 reps
– DB Tricep Extension – 3-4 sets of 8-15 reps

Session 3

A) Snatch Push Press to Snatch Balance (just a warmup) – 30% for 2, 40% for 2, 50% for 2, 60% for 2

B) Snatch from Blocks – 45% x 3, 55% x 3, 65% x 2, 75% x 3, 80% x 2, 85% for 2 sets of 1

C) Clean from Blocks – 45% x 3, 55% x 3, 65% x 2, 75% x 3, 80% x 2, 85% for 2 sets of 1

D) 5 rounds:
– Burpee over Bar x 6
– Push Press 70% x 5 (work up 5kilos ea set if possible and bar starts on floor)
– Rest 1 minute

Session 4

A) Front Squat – 5RM, then -5% and -10% for 5

B) Push Press – 5RM, then -5% and -10% for 5

C) Lower body superset:
– Suitcase deadlifts – 3 sets of 5-10
– Unilateral RDLs – 3 sets of 5-10
– Unilateral Farmer’s Carry – 3 x 45 seconds

D) Cardio: 5 Rounds:
Row 250m Sprint, rest 60 seconds

Session 5

A) Snatch – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up

B) Clean and Jerk – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up

C) Squat – 3RM, then -5% and -10% for 3

D) Deadlift – 5RM, then -5% and -10% for 5
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week39,Week40,Week41,Week42″]

Week 39

Session 1

A) Snatch paused in bottom – 30% x 3, 40% x 3, 50% x 3, 60% x 3, 70% x 3, 73% x 2

B) Snatch – 75% x 3, 80% x 2, 85% x 1, 88% x 3 sets of 1, work up but no misses

C) Clean and Jerk, Jerk Paused in Catch 2 sec – 30% x 3, 40% x 3, 50% x 3, 60% x 3, 70% x 3, 73% x 2

D) Clean and Jerk – 75% x 3, 80% x 2, 85% x 1, 88% x 3 sets of 1, work up but no misses

D) Snatch Pulls – 100% for 3 x 3, working up with good form

E) Four rounds for time:

Farmer’s Walk – 75/150 lbs Unilaterally – 25m per hand
Lunges – 25 m
Reverse Lunge – 25 m
Sprint – 25 m
Backpedal – 25m

Rest 2:1

Session 2

A) Jerks paused in dip and catch – 1RM, then -20% for 3

B) Squat – 8RM, then -5% and -10% for 8

C) Bench Press – 5RM, then -5% and -10% for 5

D) Upper body superset:
– Hand Stand Walks – max distance in 45 sec x 3 sets
– Rope Climb – 3-4 sets of 2-5 reps
– DB Tricep Extension – 3-4 sets of 8-15 reps

Session 3

A) Snatch Push Press to Snatch Balance (just a warmup) – 30% for 2, 40% for 2, 50% for 2, 60% for 2, 63% for 2

B) Snatch from Blocks – 45% x 3, 55% x 3, 65% x 2, 75% x 3, 80% x 2, 85% x 1, 88% for 3 sets of 1, work up but no misses

C) Clean from Blocks – 45% x 3, 55% x 3, 65% x 2, 75% x 3, 80% x 2, 85% x 1, 88% for 3 sets of 1, work up but no misses

D) Clean Pulls – 100% for 3 x 3, work up but with good form

E) 5 rounds:
– Burpee over Bar x 6
– Push Press 70% x 5 (work up 5kilos ea set if possible and bar starts on floor)
– Rest 1 minute

Session 4

A) Front Squat paused 1 sec in bottom – 5RM, then -5% and -10% for 5

B) Push Press – 5RM, then -5% and -10% for 5

C) Lower body superset:
– Suitcase deadlifts – 3 sets of 5-10
– Unilateral RDLs – 3 sets of 5-10
– Unilateral Farmer’s Carry – 3 x 45 seconds

D) Cardio: 5 Rounds:
Row 250m Sprint, rest 60 seconds

Session 5

A) Snatch paused 1 inch off ground 1 second – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but absolutely no misses

B) Clean paused 1 inch off ground 1 second and then Jerk – 40% x 3, 50% x 3, 60% x 2, 70% x 2, 75% x 1, 80% x 1, work up but absolutely no misses

C) Squat – 3RM, then -5% and -10% for 3

D) Deadlift paused 1 sec at knee – 5RM, then -5% and -10% for 5
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week38,Week39,Week40,Week41″]

Week 38

Session 1

A) Snatch paused in bottom – 30% x 3, 40% x 3, 50% x 3, 60% x 3, 70% x 3, 73% x 2

B) Snatch – 75% x 3, 80% x 2, 85% x 1, 88% x 3 sets of 1

C) Clean and Jerk, Jerk Paused in Catch 2 sec – 30% x 3, 40% x 3, 50% x 3, 60% x 3, 70% x 3, 73% x 2

D) Clean and Jerk – 75% x 3, 80% x 2, 85% x 1, 88% x 3 sets of 1

D) Snatch Pulls – 100% for 3 x 3, working up with good form

E) Four rounds for time:

Farmer’s Walk – 75/150 lbs Unilaterally – 25m per hand
Lunges – 25 m
Reverse Lunge – 25 m
Sprint – 25 m
Backpedal – 25m

Rest 2:1

Session 2

A) Jerks paused in dip and catch – 1RM, then -20% for 3

B) Squat – 10RM, then -5% and -10% for 10

C) Bench Press – 5RM, then -5% and -10% for 5

D) Upper body superset:
– Hand Stand Walks – max distance in 45 sec x 3 sets
– Rope Climb – 3-4 sets of 2-5 reps
– DB Tricep Extension – 3-4 sets of 8-15 reps

Session 3

A) Snatch Push Press to Snatch Balance (just a warmup) – 30% for 2, 40% for 2, 50% for 2, 60% for 2

B) Snatch from Blocks – 45% x 3, 55% x 3, 65% x 2, 75% x 3, 80% x 2, 85% x 1, 88% for 3 sets of 1

C) Clean from Blocks – 45% x 3, 55% x 3, 65% x 2, 75% x 3, 80% x 2, 85% x 1, 88% for 3 sets of 1

D) Clean Pulls – 100% for 3 x 3, work up but with good form

E) 5 rounds:
– Burpee over Bar x 6
– Push Press 70% x 5 (work up 5kilos ea set if possible and bar starts on floor)
– Rest 1 minute

Session 4

A) Front Squat paused 2 sec in bottom – 5RM, then -5% and -10% for 5

B) Push Press – 5RM, then -5% and -10% for 5

C) Lower body superset:
– Suitcase deadlifts – 3 sets of 5-10
– Unilateral RDLs – 3 sets of 5-10
– Unilateral Farmer’s Carry – 3 x 45 seconds

D) Cardio: 5 Rounds:
Row 250m Sprint, rest 60 seconds

Session 5

A) Snatch paused 1 inch off ground 2 seconds – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but absolutely no misses

B) Clean paused 1 inch off ground 2 seconds and then Jerk – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but absolutely no misses

C) Squat – 3RM, then -5% and -10% for 3

D) Deadlift paused 2 sec at knee – 5RM, then -5% and -10% for 5
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week37,Week38,Week39,Week40″]

Week 37

Session 1

A) Snatch paused in bottom – 30% x 3, 40% x 3, 50% x 3, 60% x 3, 70% x 3

B) Snatch – 75% z 3, 80% x 2, 85% x 3 sets of 1

C) Clean and Jerk – 30% x 3, 40% x 3, 50% x 3, 60% x 3, 70% x 3, 75% x 3, 80% x 2, 85% x 3 sets of 1

D) Snatch Pulls – 100% for 3 x 3, working up with good form

E) Four rounds for time:

Farmer’s Walk – 75/150 lbs Unilaterally – 25m per hand
Lunges – 25 m
Reverse Lunge – 25 m
Sprint – 25 m
Backpedal – 25m

Rest 2:1

Session 2

A) Jerks paused in dip and catch – 1RM, then -20% for 3

B) Squat – 10RM, then -5% and -10% for 10

C) Bench Press – 5RM, then -5% and -10% for 5

D) Upper body superset:
– Hand Stand Walks – max distance in 45 sec x 3 sets
– Rope Climb – 3-4 sets of 2-5 reps
– DB Tricep Extension – 3-4 sets of 8-15 reps

Session 3

A) Snatch Push Press to Snatch Balance – 30% for 2, 40% for 2, 50% for 2, 60% for 2

B) Snatch from Blocks – 45% x 3, 55% x 3, 65% x 2, 75% x 3, 80% x 2, 85% for 3 sets of 1

C) Clean from Blocks – 45% x 3, 55% x 3, 65% x 2, 75% x 3, 80% x 2, 85% for 3 sets of 1

D) Clean Pulls – 100% for 3 x 3, work up but with good form

E) 5 rounds:
– Burpee over Bar x 6
– Push Press 70% x 5 (work up 5kilos ea set if possible and bar starts on floor)
– Rest 1 minute

Session 4

A) Front Squat paused 3 sec in bottom – 5RM, then -5% and -10% for 5

B) Push Press – 5Rm, then -5% and -10% for 5

C) Lower body superset:
– Suitcase deadlifts – 3 sets of 5-10
– Unilateral RDLs – 3 sets of 5-10
– Unilateral Farmer’s Carry – 3 x 45 seconds

D) Cardio: 5 Rounds:
Row 250m Sprint, rest 60 seconds

Session 5

A) Snatch paused 1 inch off ground 2 seconds – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but absolutely no misses

B) Clean paused 1 inch off ground 2 seconds and then Jerk – 40% x 2, 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 1, work up but absolutely no misses

C) Squat – 3RM, then -5% and -10% for 3

D) Deadlift paused 3 sec at knee – 5RM, then -5% and -10% for 5
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week36,Week37,Week38,Week39″]

Week 36

Session 1

A) Front Squat (no pause) with no belt – work up to 90% for beltless max for a single

B) Snatch (from the floor) – Max, allowed 1 miss as you work up

C) Lower Muscular Imbalance Work:
– Lunges 5-10 reps x 3-4 sets

D) 8-6-4-2 – Pistol stick jump-over and Dumbell ground-to-overhead

PISTOL STICK HEIGHTS
Male 6″ / 12″ / 20″ / 28″
Female 6″ / 12″ / 18″ / 24″

DUMBELL WEIGHTS
Male 40 / 45 / 50/ 75 lbs
Female 30 / 30 / 40 / 50 lbs

Rest 2:1 after each exercise for Total Time

E) Then run 25m down and back, 50m down and back, 75m down and back, 100m down and back (500 m suicide)

Session 2

A) Front Squat – Work up to 85% of pause with belt for a single

B) Clean and Jerks (from floor) – Work up to opener (or the athlete’s minimum)

C) Clean and Jerks at 145/245lb for 3 reps with 60 sec of rest x 6 sets

D) Rest 10 minutes

E) 3 Rounds:
7 OH Squats (125/195lb)
7 Tire Flips
7 Hand Stand Push-ups
7 Snatches (125/195 lbs)

Rest 1:1 between exercises. Rest 2 minutes between rounds

Session 3

A) Back Squat – Work up to 80% of paused squat with belt for a single

B) Bench Press – Max

C) Deadlift EMOMS (from floor) – Max Out

D) Fat Bar Curls – 8-15 reps x 3-4 sets

E) Double KB OH Walking Lunges 40 Yards 16kg/24kg
30 Chest-to-bar pull-up
10 Freestanding handstand push-up
5 Rope climb
15 Clean at 125lb/185lb

F) Row 70 double unders every 2 minutes on the 2 minutes x 5 rounds

Session 4

A) Front Squat – Work up to 80% for 1

B) Snatch – Max

C) 3 Rounds:
90 second Timer
5 Hang Clean 125/205lb
10 Double KB Jump Squats 14kg/8KG
Row for Remaining Time
Rest 3 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean and Jerk – Max

B) Back Squat – Max

C) Clean Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285, 300, 315, 330

Keep Track of Total Weight lifted

D) One arm OH Carries – When you can carry 45 seconds x 3 sets move up in weight

E) Cardio: 25-30 minutes of rowing, running, biking, etc. at 75% of max heart rate
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week35,Week36,Week37,Week38″]

Week 35

Session 1

A) Front Squat (no pause) with no belt – 1RM, then -20% for 3 not paused

B) Snatch (from the floor) – Start at 70% for 12 sets x 1 rep, EMOM, working up heavy and allowed 1 miss

C) Lower Muscular Imbalance Work:
– Lunges 5-10 reps x 3-4 sets

D) 8-6-4-2 – Pistol stick jump-over and Dumbell ground-to-overhead

PISTOL STICK HEIGHTS
Male 6″ / 12″ / 20″ / 28″
Female 6″ / 12″ / 18″ / 24″

DUMBELL WEIGHTS
Male 35 / 40 / 45 / 70 lbs
Female 25 / 25 / 35 / 45 lbs

Rest 2:1 after each exercise for Total Time

E) Then run 25m down and back, 50m down and back, 75m down and back, 100m down and back (500 m suicide)

Session 2

A) Front Squat Paused 1 sec with Belt – 1RM

B) Clean and Jerks (from floor) – Start at 70% for 12 sets x 1 rep, EMOM, working up heavy but no misses

C) Clean and Jerks at 135/235lb for 3 reps with 60 sec of rest x 6 sets

D) Rest 10 minutes

E) 3 Rounds:
7 OH Squats (120/190lb)
7 Tire Flips
7 Hand Stand Push-ups
7 Snatches (120/190 lbs)

Rest 1:1 between exercises. Rest 2 minutes between rounds

Session 3

A) Back Squat with Belt Paused 1 sec – 1RM, then -20% for 3 no pause

B) Bench Press – 2RM, then -10% for 2 x 2

C) Deadlift EMOMS (from floor) – Start at 70% for 10 sets of 1, work up heavy

D) Fat Bar Curls – 8-15 reps x 3-4 sets

E) Double KB OH Walking Lunges 40 Yards 16kg/24kg
30 Chest-to-bar pull-up
10 Freestanding handstand push-up
5 Rope climb
15 Clean at 105lb/165lb

F) Row 60 double unders every 2 minutes on the 2 minutes x 5 rounds

Session 4

A) Front Squat with Belt no pause – 1RM

B) Snatch – Max

C) 3 Rounds:
90 second Timer
5 Hang Clean 105/185lb
10 Double KB Jump Squats 14kg/8KG
Row for Remaining Time
Rest 3 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean and Jerk – Max

B) Back Squat with green or purple bands, no pause – Max with the bands (don’t miss), then take off the bands and max

C) Clean Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285, 300, 315, 330

Keep Track of Total Weight lifted

D) One arm OH Carries – When you can carry 45 seconds x 3 sets move up in weight

E) Cardio: 25-30 minutes of rowing, running, biking, etc. at 75% of max heart rate
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week34,Week35,Week36,Week37″]

Week 34

Session 1

A) Front Squat Paused 1 Sec with no belt – 1RM, then -20% for 2 x 3 not paused

B) Snatch (from the floor) – Start at 70% for 10 sets x 1 rep, EMOM, working up heavy and allowed 1 miss

C) Lower Muscular Imbalance Work:
– Lunges 5-10 reps x 3-4 sets

D) 8-6-4-2 – Pistol stick jump-over and Dumbell ground-to-overhead

PISTOL STICK HEIGHTS
Male 6″ / 12″ / 20″ / 28″
Female 6″ / 12″ / 18″ / 24″

DUMBELL WEIGHTS
Male 30 / 35 / 40 / 65 lbs
Female 20 / 20 / 30 / 40 lbs

Rest 2:1 after each exercise for Total Time

E) Then run 25m down and back, 50m down and back, 75m down and back, 100m down and back (500 m suicide)

Session 2

A) Front Squat Paused 1 sec with Belt – 1RM

B) Clean and Jerks (from floor) – Start at 70% for 10 sets x 1 rep, EMOM, working up heavy but no misses

C) Clean and Jerks at 125/225lb for 3 reps with 60 sec of rest x 6 sets

D) Rest 10 minutes

E) 3 Rounds:
7 Kettlebell Overhead Squat (2 x 35/53 lbs)
7 Deficit Handstand Push-Up (5″)
7 Muscle Up (Ring)
7 Thruster (115/185 lbs)

Rest 1:1 between exercises. Rest 2 minutes between rounds

Session 3

A) Back Squat with Belt Paused 2 sec – 1RM, then -20% for 2 x 3 no pause

B) Bench Press – 1RM, then -20% for 2 x 3

C) Deadlift EMOMS (from floor) – Start at 70% for 12 sets of 1, work up heavy

D) Fat Bar Curls – 8-15 reps x 3-4 sets

E) Double KB OH Walking Lunges 40 Yards 16kg/24kg
30 Chest-to-bar pull-up
10 Freestanding handstand push-up
5 Rope climb
15 Clean at 115lb/175lb

F) Row 70 double unders every 2 minutes on the 2 minutes x 5 rounds

Session 4

A) Front Squat with Belt no pause – 1RM

B) Snatch – Max

C) 3 Rounds:
90 second Timer
5 Hang Clean 115/195lb
10 Double KB Jump Squats 14kg/8KG
Row for Remaining Time
Rest 3 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean and Jerk – Max

B) Back Squat, no pause – Max

C) Clean Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285, 300, 315, 330

Keep Track of Total Weight lifted

D) One arm OH Carries – When you can carry 45 seconds x 3 sets move up in weight

E) Cardio: 25-30 minutes of rowing, running, biking, etc. at 75% of max heart rate
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week33,Week34,Week35,Week36″]

Week 33

Session 1

A) Front Squat Paused 2 Sec with no belt – 1RM, then -20% for 2 x 3 not paused

B) Snatch (from the floor) – Start at 70% for 8 sets x 1 rep, EMOM, working up heavy but no misses

C) Lower Muscular Imbalance Work:
– Lunges 5-10 reps x 3-4 sets

D) 8-6-4-2 – Single Arm DB Snatch and Deadlift

DUMBBELL WEIGHTS
Male 60/ 70 / 80 / 90 lbs
Female 25/ 35 / 45 / 55 lbs

BARBELL WEIGHTS
Male 365 / 385 / 405 / 425 lbs
Female 245 / 265 / 285 / 305 lbs

Rest 2:1 after each exercise for Total Time

E) Row 1250m for time

Session 2

A) Front Squat Paused 2 sec with Belt – 1RM

B) Clean and Jerks (from floor) – Start at 70% for 8 sets x 1 rep, EMOM, working up heavy but no misses

C) Clean and Jerks at 125/225lb for 3 reps with 60 sec of rest x 6 sets

D) Rest 10 minutes

E) 3 Rounds:
7 Kettlebell Overhead Squat (2 x 35/53 lbs)
7 Deficit Handstand Push-Up (5″)
7 Muscle Up (Ring)
7 Thruster (115/185 lbs)

Rest 1:1 between exercises. Rest 2 minutes between rounds

Session 3

A) Back Squat with Belt Paused 2 sec – 1RM, then -20% for 2 x 3

B) Bench Press – 3RM, then -10% for 2 x 3

C) Deadlift EMOMS (from floor) – Start at 70% for 8 sets of 1, work up heavy

D) Fat Bar Curls – 8-15 reps x 3-4 sets

E) 1 Suicide run 10y-20y-30y-40y
20 Deadlift (185/275 lbs)
25 Chest-to-Bar Pull-up
80 Double Under
20 Hang Power Snatch (95/135 lbs)

F) Row 275m every 2 minutes on the 2 minutes x 6 rounds

Session 4

A) Front Squat with Belt no pause – 1RM

B) Snatch Complex: Snatch Pull to Snatch – Max, then -20% for 1 set

C) 3 Rounds:
90 second Timer
5 Hang Clean 145/225lb
5 x Burpee to Box Jump 30/36″
Row for Remaining Time
Rest 4 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex: 1 Clean, 2 Jerks – Max, then -20% for 1 set

B) Back Squat with green or purple bands, no pause – 1RM

C) Thruster Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
60, 75, 90, 105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285

Keep Track of Total Weight lifted

D) One arm OH Carries – When you can carry 45 seconds x 3 sets move up in weight

E) Cardio: 25-30 minutes of rowing, running, biking, etc. at 75% of max heart rate
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week32,Week33,Week34,Week35″]

Week 32

Session 1

A) Front Squat Paused 1 Sec with no belt – 1RM

B) Snatch from Blocks (bar at knees) – 70% for 7 sets x 1 rep, EMOM, working up heavy but no misses

C) Lower Muscular Imbalance Work:
– KB Unilateral OH Squats – 3-4 sets x 5-10 reps
– Lunges 5-10 reps x 3-4 sets

D) 8-6-4-2 – Single Arm DB Snatch and Deadlift

DUMBBELL WEIGHTS
Male 55 / 65 / 75 / 85 lbs
Female 20 / 30 / 40 / 50 lbs

BARBELL WEIGHTS
Male 355 / 375 / 395 / 415 lbs
Female 235 / 255 / 275 / 295 lbs

Rest 2:1 after each exercise for Total Time

E) Row 1250m for time

Session 2

A) Front Squat Paused 1 sec with Belt – 1RM

B) Clean and Jerks from Low Blocks (2-6 inch blocks) – 70% for 7 sets x 1 rep, EMOM, working up heavy but no misses

C) Clean and Jerks at 120/220lb for 3 reps with 60 sec of rest x 6 sets

D) Rest 10 minutes

E) 3 Rounds:
7 Kettlebell Overhead Squat (2 x 35/53 lbs)
7 Deficit Handstand Push-Up (5″)
7 Muscle Up (Ring)
7 Thruster (105/175 lbs)

Rest 1:1 between exercises. Rest 2 minutes between rounds

Session 3

A) Back Squat with Belt Paused 1 sec – 1RM

B) Bench Press – 3RM

C) Deadlift off a 2-inch block – 1RM

D) Seated Rows – 3-4 sets of 8-15 reps
Band Pull Aparts – 3-4 sets of 10-20
Rope Climb – 3-4 sets of 2-5 reps

E) 1 Suicide run 10y-20y-30y-40y
20 Deadlift (175/265 lbs)
25 Chest-to-Bar Pull-up
80 Double Under
20 Hang Power Snatch (90/130 lbs)

F) Row 275m every 2 minutes on the 2 minutes x 6 rounds

Session 4

A) Front Squat with Belt no pause, add 25-50lb of Chain – 1RM

B) Snatch Complex: Snatch Pull to Snatch – Max

C) 3 Rounds:
90 second Timer
5 Hang Clean 135/215lb
5 x Burpee to Box Jump 30/36″
Row for Remaining Time
Rest 4 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex: 1 Clean, 1 Front Squat, 1 Jerk – Max

B) Back Squat with Belt no pause – 1RM

C) Thruster Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
60, 75, 90, 105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285

Keep Track of Total Weight lifted

D) Bilateral Farmers Carry – When you can carry 45 seconds x 3 sets move up in weight

E) Cardio: 25-30 minutes of rowing, running, biking, etc. at 75% of max heart rate
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week31,Week32,Week33,Week34″]

Week 31

Session 1

A) Front Squat Paused 3 Sec with no belt – 1RM, then -20% for 3 not paused

B) Snatch from Low Blocks (2-6 inch blocks) – 70% for 12 sets x 1 rep, EMOM, working up heavy and allowed 1 miss

C) Lower Muscular Imbalance Work:
– KB Unilateral OH Squats – 3-4 sets x 5-10 reps
– Lunges 5-10 reps x 3-4 sets

D) 8-6-4-2 – Single Arm DB Snatch and Deadlift

DUMBBELL WEIGHTS
Male 50 / 60 / 70 / 80 lbs
Female 20 / 30 / 40 / 50 lbs

BARBELL WEIGHTS
Male 345 / 365 / 385 / 405 lbs
Female 225 / 245 / 265 / 285 lbs

Rest 2:1 after each exercise for Total Time

E) Row 1250m for time

Session 2

A) Front Squat Paused 3 sec with Belt – 1RM

B) Clean and Jerks from Low Blocks (2-6 inch blocks) – 70% for 12 sets x 1 rep, EMOM, working up heavy and allowed 1 miss

C) Clean and Jerks at 115/215lb for 3 reps with 60 sec of rest x 6 sets

D) Rest 10 minutes

E) 3 Rounds:
7 Kettlebell Overhead Squat (2 x 35/53 lbs)
7 Deficit Handstand Push-Up (5″)
7 Muscle Up (Ring)
7 Thruster (105/175 lbs)

Rest 1:1 between exercises. Rest 2 minutes between rounds

Session 3

A) Back Squat with Belt Paused 3 sec – 1RM, then -20% for 3 not paused

B) Bench Press – 5RM, then -10% for 2 x 5

C) Deadlift off a 2-inch block – 2RM

D) Seated Rows – 3-4 sets of 8-15 reps
Band Pull Aparts – 3-4 sets of 10-20
Rope Climb – 3-4 sets of 2-5 reps

E) 1 Suicide run 10y-20y-30y-40y
20 Deadlift (165/255 lbs)
25 Chest-to-Bar Pull-up
80 Double Under
20 Hang Power Snatch (85/125 lbs)

F) Row 275m every 2 minutes on the 2 minutes x 6 rounds

Session 4

A) Front Squat with Belt no pause, add 25-50lb of Chain – 1RM

B) Snatch Complex: Snatch Pull to Snatch – Max, then -20% for 1 set

C) 3 Rounds:
90 second Timer
5 Hang Clean 125/205lb
5 x Burpee to Box Jump 30/36″
Row for Remaining Time
Rest 4 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex: 1 Clean, 1 Front Squat, 1 Jerk – Max, then -20% for 1 set

B) Back Squat with Belt no pause, add 25-50lb of Chain – 1RM, then -20% for 3

C) Thruster Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
60, 75, 90, 105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285

Keep Track of Total Weight lifted

D) Bilateral Farmers Carry – When you can carry 45 seconds x 3 sets move up in weight

E) Cardio: 25-30 minutes of rowing, running, biking, etc. at 75% of max heart rate
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week30,Week31,Week32,Week33″]

Week 30

Session 1

A) Front Squat Paused 5 Sec with no belt – 1RM, then -20% for 2 x 3 not paused

B) Snatch from Low Blocks (2-6 inch blocks) – 70% for 11 sets x 1 rep, EMOM, working up but no misses

C) Lower Muscular Imbalance Work:
– KB Unilateral OH Squats – 3-4 sets x 5-10 reps
– Lunges 5-10 reps x 3-4 sets

D) 8-6-4-2 – Power Clean and KB Overhead Squat (1-armed)

BARBELL WEIGHTS
Male 155 / 185 / 215 / 245 lbs
Female 95 / 105 / 115 / 135 lbs

KB WEIGHTS
Male 20 / 24 / 32 / 40 kg
Female 16 / 20 / 24 / 28 kg

Rest 2:1 after each exercise for Total Time

E) Row 1500m for time

Session 2

A) Front Squat Paused 5 sec with Belt – 1RM

B Clean and Jerks from Low Blocks (2-6 inch blocks) – 70% for 11 sets x 1 rep, EMOM, working up but no misses

C) Jerks at 145/245lb for 3 reps with 60 sec of rest x 6 sets

D) Rest 10 minutes

E) 3 Rounds:
7 Overhead Squats at 125/185lb
3 Stones Over Box at 120/170lb and Box 30″/36″
7 Chest to Bar Pull-Ups
7 Snatches at 85lb/175lb

Rest 1:1 between exercises. Rest 2 minutes between rounds

Session 3

A) Back Squat with Belt Paused 5 sec – 1RM, then -20% for 2 x 3 not paused

B) Bench Press – 5RM, then -10% for 2 x 5

C) Deadlift off a 2-inch block – 3RM

D) Seated Rows – 3-4 sets of 8-15 reps
Band Pull Aparts – 3-4 sets of 10-20
Rope Climb – 3-4 sets of 2-5 reps

E) 10 One-arm KB snatches at 24/32 kg
12 Wall Balls at 20/30 lb to 10’/12′
6 Muscle-ups
40-foot Handstand walk
8 Front squats 145/235lb

F) Row 300m every 2 minutes on the 2 minutes x 6 rounds

Session 4

A) Front Squat with Belt no pause, add 25-50lb of Chain – 1RM

B) Snatch Complex: Snatch Pull, Snatch, OH Squat paused 5 sec – Max, then -20% for 1 set

C) 3 – 4 Rounds
75 second Timer
3 x heavy touch and go Snatches start at 83% of Complex
5 x Burpee to Box Jump 30/36″
Row for Remaining Time
Rest 3 – 6 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex: 1 Clean, 2 Front Squats, 1 Jerk paused in catch 5 sec – Max, then -20% for 1 set

B) Back Squat with Belt no pause, add 25-50lb of Chain – 1RM, then -20% for 2 x 3

C) Snatch Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
60, 75, 90, 105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285

Keep Track of Total Weight lifted

D) Bilateral Farmers Carry – When you can carry 45 seconds x 3 sets move up in weight

E) Cardio: 25-30 minutes of rowing, running, biking, etc. at 75% of max heart rate
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week29,Week30,Week31,Week32″]

Week 29

Session 1

A) Front Squat Paused 5 Sec with no belt – 1RM, then -20% for 2 x 3 not paused

B) Snatch from Low Blocks (2-6 inch blocks) – 70% for 9 sets x 1 rep, EMOM, working up but no misses

C) Lower Muscular Imbalance Work:
– KB Unilateral OH Squats – 3-4 sets x 5-10 reps
– Lunges 5-10 reps x 3-4 sets

D) 8-6-4-2 – Power Clean and KB Overhead Squat (1-armed)

BARBELL WEIGHTS
Male 150 / 180 / 210 / 240 lbs
Female 90 / 100 / 110 / 130 lbs

KB WEIGHTS
Male 16 / 20 / 28 / 36 kg
Female 12 / 16 / 20 / 24 kg

Rest 2:1 after each exercise for Total Time

E) Row 1000m for time

Session 2

A) Front Squat Paused 5 sec with Belt – 1RM

B Clean and Jerks from Low Blocks (2-6 inch blocks) – 70% for 9 sets x 1 rep, EMOM, working up but no misses

C) Jerks at 135/235lb for 3 reps with 60 sec of rest x 6 sets

D) Rest 10 minutes

E) 3 Rounds:
7 Overhead Squats at 115/175lb
3 Stones Over Box at 110/160lb and Box 30″/36″
7 Chest to Bar Pull-Ups
7 Snatches at 75lb/165lb

Rest 1:1 between exercises. Rest 2 minutes between rounds

Session 3

A) Back Squat with Belt Paused 5 sec – 1RM, then -20% for 2 x 3 not paused

B) Bench Press – 5RM, then -10% for 2 x 5

C) Deadlift off a 2-inch block – 3RM

D) Seated Rows – 3-4 sets of 8-15 reps
Band Pull Aparts – 3-4 sets of 10-20
Rope Climb – 3-4 sets of 2-5 reps

E) 10 One-arm KB snatches at 20/28 kg
12 Wall Balls at 15/25 lb to 10’/12′
6 Muscle-ups
40-foot Handstand walk
8 Front squats 135/225lb

F) Row 275m every 2 minutes on the 2 minutes x 6 rounds

Session 4

A) Front Squat with Belt no pause, add 25-50lb of Chain – 1RM

B) Snatch Complex: Snatch Pull, Snatch, OH Squat paused 5 sec – Max, then -20% for 1 set

C) 3 – 4 Rounds
75 second Timer
3 x heavy touch and go Snatches start at 80% of Complex
5 x Burpee to Box Jump 30/36″
Row for Remaining Time
Rest 3 – 6 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex: 1 Clean, 2 Front Squats, 1 Jerk paused in catch 5 sec – Max, then -20% for 1 set

B) Back Squat with Belt no pause, add 25-50lb of Chain – 1RM, then -20% for 2 x 3

C) Ground to Overhead Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285, 300, 315, 330

Keep Track of Total Weight lifted

D) Bilateral Farmers Carry – When you can carry 45 seconds x 3 sets move up in weight

E) Cardio: 25-30 minutes of rowing, running, biking, etc. at 75% of max heart rate
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week28,Week29,Week30,Week31″]

Week 28

Session 1

A) Front Squat Paused 1 Sec with no belt – 1RM

B) Snatch from Blocks – 70% for 6 sets x 1 rep, EMOM, working up but no misses

C) Lower Muscular Imbalance Work:
– Suitcase Deadlifts 5-10 reps per side x 3 sets
– Lunges 5-10 reps x 3-4 sets

D) 8-6-4-2 – Power Clean and KB Overhead Squat (1-armed)

BARBELL WEIGHTS
Male 145 / 175 / 205 / 235 lbs
Female 85 / 95 / 105 / 125 lbs

KB WEIGHTS
Male 16 / 20 / 28 / 36 kg
Female 12 / 16 / 20 / 24 kg

Rest 2:1 after each exercise for Total Time

E) Row 1000m for time

Session 2

A) Front Squat Paused 1 sec with Belt – 1RM

B Clean and Jerks from Blocks – 70% for 6 sets x 1 rep, EMOM, working up but no miss

C) Jerks at 125/225lb for 3 reps with 60 sec of rest x 6 sets

D) Rest 10 minutes

E) 3 Rounds:
7 Overhead Squats at 105/165lb
3 Stones Over Box at 100/150lb and Box 30″/36″
7 Chest to Bar Pull-Ups
7 Snatches at 65lb/155lb

Rest 1:1 between exercises. Rest 2 minutes between rounds

Session 3

A) Back Squat with Belt Paused 1 sec – 1RM

B) Bench Press – 8RM, then -10% for 2 x 8

C) Deadlift off a 6-inch block – 1RM

D) Pullups – 3-4 sets of 8-15 reps
DB Clean and Presses – 3-4 sets of 8-15 reps

E) 10 One-arm KB snatches at 16/24 kg
12 Wall Balls at 15/25 lb to 10’/12′
6 Muscle-ups
40-foot Handstand walk
8 Front squats 125/215lb

F) Row 275m every 2 minutes on the 2 minutes x 5 rounds

Session 4

A) Front Squat with Belt no pause – 1RM

B) Snatch Complex: Snatch, 1 OH Squat paused 3 sec – Max

C) 3 – 4 Rounds
75 second Timer
3 x heavy touch and go Snatches start at 78% of Complex
5 x Burpee to Box Jump 30/36″
Row for Remaining Time
Rest 3 – 6 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex: 1 Clean, 1 Front Squat, 1 Jerk paused in catch 3 sec – Max, then -20% for 1 set

B) Back Squat with Belt no pause – 1RM

C) Snatch Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
60, 75, 90, 105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285

Keep Track of Total Weight lifted

D) Unilateral Farmers Carry – When you can carry 45 seconds x 3 sets move up in weight

E) Cardio: 25-30 minutes of rowing, running, biking, etc. at 75% of max heart rate
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week27,Week28,Week29,Week30″]

Week 27

Session 1

A) Front Squat Paused 1 Sec with no belt – 1RM, then -20% x 3 not paused

B) Snatch from Blocks – 70% for 12 sets x 1 rep, EMOM, working up, allowed 1 miss

C) Lower Muscular Imbalance Work:
– Suitcase Deadlifts 5-10 reps per side x 3 sets
– Lunges 5-10 reps x 3-4 sets

D) 6-4-2-1 – Snatch and Box Jump Over
Set a 60-second timer

BARBELL WEIGHTS
Male 160 / 190 / 220/ 250 lbs
Female 100 / 110 / 120 / 140 lbs

BOX HEIGHTS
Male 30 / 30 / 36 / 36″
Female 24 / 24 / 30 / 30″

Rest 2:1 after each exercise for Total Time

E) 400m Sprint x 4, rest 2:1 (Both Sprint times combined should be faster than 800m x 2 from last week)

Session 2

A) Front Squat Paused 1 sec with Belt – 1RM

B Clean and Jerks from Blocks – 70% for 12 sets x 1 rep, EMOM, working up, allowed 1 miss

C) Thrusters at 120/210lb for 3 reps with 60 sec of rest x 7 sets

D) Rest 8 minutes

E) 3 Rounds:
10 Deadlifts at 105/305lb
10 Pullups
2 Rope Climbs
5 Ground to Overhead at 110/170lb

Rest 1:1 between exercises. Rest 2 minutes between rounds

Session 3

A) Back Squat with Belt Paused 1 sec – 1RM, then -20% x 3 not paused

B) Bench Press – 8RM, then -10% for 2 x 8

C) Deadlift off a 6-inch block – 1RM, then -20% x 3

D) Pullups – 3-4 sets of 8-15 reps
DB Clean and Presses – 3-4 sets of 8-15 reps

E) 7 Overhead Squat (110/170 lbs)
15 Toes-to-Bar
7 Pistol (DB) (35/55 lbs)
7 Muscle-Up (Ring)
12 Burpee Over-Box (24″/30″)

F) Row 275m every 2 minutes on the 2 minutes x 6 rounds

Session 4

A) Front Squat with Belt no pause – 1RM

B) Snatch Complex: Snatch Pull x 1, Snatch, 1 OH Squat paused 3 sec – Max, then -20% for 1 set

C) 3 – 4 Rounds
75 second Timer
5 x heavy touch and go Snatches start at 75% of Complex
7 x Burpee to Ring 8/10′
Row for Remaining Time
Rest 3 – 5 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex: 1 Pull, 1 Clean, 1 Front Squat, 1 Jerk paused in catch 3 sec – Max, then -20% for 1 set

B) Back Squat with Belt no pause – 1RM, then -10% for 3

C) Ground to Overhead Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285, 300, 315, 330

Keep Track of Total Weight lifted

D) Unilateral Farmers Carry – When you can carry 45 seconds x 3 sets move up in weight

E) Cardio: 25-30 minutes of rowing, running, biking, etc. at 75% of max heart rate
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week26,Week27,Week28,Week29″]

Week 26

Session 1

A) Front Squat Paused 2 Sec with no belt – 1RM, then -20% x 3 not paused

B) Snatch from Blocks – 70% for 10 sets x 1 rep, EMOM, working up but no misses

C) Lower Muscular Imbalance Work:
– Suitcase Deadlifts 5-10 reps per side x 3 sets
– Lunges 5-10 reps x 3-4 sets

D) 6-4-2-1 – Snatch and Box Jump Over
Set a 60-second timer

BARBELL WEIGHTS
Male 155 / 185 / 215 / 245 lbs
Female 95 / 105 / 115 / 135 lbs

BOX HEIGHTS
Male 30 / 30 / 36 / 36″
Female 24 / 24 / 30 / 30″

Rest 2:1 after each exercise for Total Time

E) 800m Sprint x 2, rest 2:1 (Both Sprint times combined should be faster than 1 mile)

Session 2

A) Front Squat Paused 2 sec with Belt – 1RM

B Clean and Jerks from Blocks – 70% for 10 sets x 1 rep, EMOM, working up but no misses

C) Thrusters at 115/205lb for 3 reps with 60 sec of rest x 6 sets

D) Rest 10 minutes

E) 3 Rounds:
10 Deadlifts at 185/285lb
10 Pullups
2 Rope Climbs
5 Ground to Overhead at 105/165lb

Rest 1:1 between exercises. Rest 2 minutes between rounds

Session 3

A) Back Squat with Belt Paused 2 sec – 1RM, then -20% x 3 not paused

B) Bench Press – 10RM, then -10% for 2 x 5

C) Deadlift off a 6-inch block – 3RM

D) Pullups – 3-4 sets of 8-15 reps
DB Clean and Presses – 3-4 sets of 8-15 reps

E) 7 Overhead Squat (105/165 lbs)
15 Toes-to-Bar
7 Pistol (DB) (30/50 lbs)
7 Muscle-Up (Ring)
12 Burpee Over-Box (24″/30″)

F) Row 275m every 2 minutes on the 2 minutes x 5 rounds

Session 4

A) Front Squat with Belt no pause – 1RM

B) Snatch Complex: Snatch Pull x 1, Snatch, 2 OH Squats both paused 3 sec – Max, then -20% for 1 set

C) 3 – 4 Rounds
75 second Timer
5 x heavy touch and go Snatches start at 73% of Complex
7 x Burpee to Ring 8/10′
Row for Remaining Time
Rest 3 – 6 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex: 1 Pull, 1 Clean, 1 Front Squat, 2 Jerks both paused in catch 3 sec – Max, then -20% for 1 set

B) Back Squat with Belt no pause – 1RM, then -10% for 3

C) Ground to Overhead Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285, 300, 315, 330

Keep Track of Total Weight lifted

D) Unilateral Farmers Carry – When you can carry 45 seconds x 3 sets move up in weight

E) Cardio: 25-30 minutes of rowing, running, biking, etc. at 75% of max heart rate
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week25,Week26,Week27,Week28″]

Week 25

Session 1

A) Front Squat Paused 3 Sec with no belt – 1RM, then -20% x 3 not paused

B) Snatch from Blocks – 70% for 8 sets x 1 rep, EMOM, working up but no misses

C) Lower Muscular Imbalance Work:
– Suitcase Deadlifts 5-10 reps per side x 3 sets
– Lunges 5-10 reps x 3-4 sets

D) 6-4-2-1 – Snatch and Box Jump Over
Set a 60-second timer

BARBELL WEIGHTS
Male 145 / 175 / 205 / 235 lbs
Female 85 / 95 / 105 / 125 lbs

BOX HEIGHTS
Male 30 / 30 / 36 / 36″
Female 24 / 24 / 30 / 30″

Rest 2:1 after each exercise for Total Time

E) 1 mile for time

Session 2

A) Front Squat Paused 3 sec with Belt – 1RM

B Clean and Jerks from Blocks – 70% for 8 sets x 1 rep, EMOM, working up but no misses

C) Thrusters at 105/195lb for 3 reps with 60 sec of rest x 6 sets

D) Rest 10 minutes

E) 3 Rounds:
10 Deadlifts at 175/275lb
10 Pullups
2 Rope Climbs
5 Ground to Overhead at 95/155lb

Rest 1:1 between exercises Rest 2 minutes between rounds

Session 3

A) Back Squat with Belt Paused 3 sec – 1RM, then -20% x 3 not paused

B) Bench Press – 10RM, then -10% for 2 x 5

C) Deadlift off a 6-inch block – 3RM

D) Pullups – 3-4 sets of 8-15 reps
DB Clean and Presses – 3-4 sets of 8-15 reps

E) 7 Overhead Squat (95/155 lbs)
15 Toes-to-Bar
7 Pistol (DB) (20/40 lbs)
7 Muscle-Up (Ring)
12 Burpee Over-Box (24″/30″)

F) Row 250m every 2 minutes on the 2 minutes x 5 rounds

Session 4

A) Front Squat with Belt no pause – 1RM

B) Snatch Complex: Snatch Pull x 2, Snatch, 2 OH Squats both paused 3 sec – Max, then -20% for 1 set

C) 3 – 4 Rounds
75 second Timer
5 x heavy touch and go Snatches start at 70% of Complex
7 x Burpee to Ring 8/10′
Row for Remaining Time
Rest 3 – 7 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex: 1 Pull, 1 Clean, 2 Front Squats, 2 Jerks both paused in catch 3 sec – Max, then -20% for 1 set

B) Back Squat with Belt no pause – 1RM, then -10% for 3

C) Ground to Overhead Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285, 300, 315, 330

Keep Track of Total Weight lifted

D) Unilateral Farmers Carry – When you can carry 45 seconds x 3 sets move up in weight

E) Cardio: 25-30 minutes of rowing, running, biking, etc. at 75% of max heart rate
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week24,Week25,Week26,Week27″]

Week 24

Session 1

A) Back Squat with Belt – Work up to 90% for 1

B) Snatch – Work up to an opening attempt

C) Push Presses – None

Grid Race

D) Three Rounds:

– Burpee Box Jump x 10 – 30/36″
– Hang Snatch – 95/145lb x 10
– 20 yd shuttle (that means down and back)
– Hang Clean – 145/195lb x 10
– Row 300m
– Rest 2:1

Session 2

A) Front Squat with Belt – Work up to 90% for 1

B) Clean and Jerks – Work up to an opening attempt

C) Unilateral RDLs: 3 x 8 each leg

D) Core Muscular Imbalance – DB Fat Grip Unilateral OH Squats – 3 x 8 each arm

E) One round for time:

– Bar on Back: walk 400m – 205lb/255lb
– Bar in Front Rack: walk 400m – 155lb/205lb
– Bar in Zercher Squat Position: walk 400m – 105/155lb
– BB OH Walk: 400m – 55/105lb

Session 3

A) High Bar Back Squat with Belt – Work up to 85% for 1

B) Bench Press – 1RM

C) No Hook, Overhand Clean Deadlifts – Work up to 85% for 1

D) Three rounds:
– Sumo Deadlift High Pulls x 10 – 95/145lb
– Ring Dips x 15
– Bear Crawl 20yd
– Sprint 20yd

Then Sprint 400m and whoever crosses the line first wins!

Session 4

A) Snatch Max Effort complex: Snatch – max

B) Clean & Jerk Max Effort complex: Clean & Jerk – max

C) Three rounds:
– OH Walking Lunges – 75/105lb x 30 yards down and back
– Farmers Walk – 265/365lb x 30yd
– Push Prowler low – 50/140lb – 30 Yards
– Push Prowler high – 140/230lb – 30 Yards

Then Sprint 400m – whoever finishes the 400m first wins!

Session 5

A) Back Squat – 1RM

B) Strict Press – 1RM

C) Deadlift – 1RM

D) Muscular Endurance: Clean Ladder

WEIGHTS (allowed 60 seconds to complete)
75, 90, 105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285, 300, 315, 330, 345

One attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only
3 sets of 60 seconds, rest 3-5 minutes between sets

Go for maximum total volume lifted

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week23,Week24,Week25,Week26″]

Week 23

Session 1

A) Back Squat with Belt – 1RM (no pause), then -20% for 3

B) Snatch – Work up to 1RM, then 85% for maximum touch-and-go reps

C) Push Presses – 1RM, then -20% for 3+ (do as many as possible but leave one in the tank)

Grid Race

D) Three Rounds:

– Burpee Box Jump x 10 – 30/36″
– Hang Snatch – 90/140lb x 10
– 20 yd shuttle (that means down and back)
– Hang Clean – 140/190lb x 10
– Row 250m
– Rest 2:1

Session 2

A) Front Squat with Belt – 1RM (no pause), then -20% for 3

B) Clean and Jerks – Work up to 1RM, then 85% for maximum touch-and-go reps

C) Unilateral RDLs: 3 x 8 each leg

D) Core Muscular Imbalance – DB Fat Grip Unilateral OH Squats – 3 x 8 each arm

E) One round for time:

– Bar on Back: walk 400m – 200lb/250lb
– Bar in Front Rack: walk 400m – 150lb/200lb
– Bar in Zercher Squat Position: walk 400m – 100/150lb
– BB OH Walk: 400m – 50/100lb

Session 3

A) High Bar Back Squat with Belt – 1RM (paused 1 sec), then -20% for 2 x 3 not paused

B) Bench Press – 1RM, then -20% for 3+ (do as many as possible but leave one in the tank)

C) No Hook, Overhand Clean Deadlifts – 1RM, then -20% for 3+ (do as many as possible but leave one in the tank)

D) Three rounds:
– Sumo Deadlift High Pulls x 10 – 90/140lb
– Ring Dips x 15
– Bear Crawl 20yd
– Sprint 20yd

Then Sprint 400m and whoever crosses the line first wins!

Session 4

A) Snatch Max Effort complex: Snatch – max

B) Clean & Jerk Max Effort complex: Clean & Jerk – max

C) Three rounds:
– OH Walking Lunges – 70/100lb x 30 yards down and back
– Farmers Walk – 260/360lb x 30yd
– Push Prowler low – 50/140lb – 30 Yards
– Push Prowler high – 140/230lb – 30 Yards

Then Sprint 400m – whoever finishes the 400m first wins!

Session 5

A) Back Squat – 5RM

B) Strict Presses – 1RM

C) Deadlifts – 1RM

D) Metcon – 3 Rounds:
– Shoulder to Overhead x 10 – 135/185lb or scaled at 95/135lb
– 50 Double Unders
– Rest 60 seconds

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week22,Week23,Week24,Week25″]

Week 22

Session 1

A) Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2×3 not paused

B) Snatch – 70% x2, 75% x2, 80% x 1, 85% 2×1 then 73% for AMRAP Hang Snatch

C) Push Presses – 1RM, then -20% for 2 x 3 and 3+ on the last set

Grid Race

D) Three rounds:
Burpee Box Jump x 10 – 30/36″
Then
Hang Snatch – 85/135lb x 10
20 yd shuttle (that means down and back)
Hang Clean – 135/185lb x 10
Row 250m

Rest 2:1 in between rounds

Session 2

A) Front Squat with Belt – 1RM (paused 3 sec), then -20% for 3 not paused

B) Clean & Jerks – 70% x2, 75% x2, 80% x 1, 85% 2×1 then 73% for AMRAP Hang Clean & Jerk

C) Unilateral RDLs – 3 x 8 ea leg

D) Core Muscular Imbalance – DB Fat Grip Unilateral OH Squats – 3 x 8 each arm

E) Barbell Mile:

Bar on Back walk 400m 195lb/245lb
Bar in Front Rack walk 400m 145lb/195lb
Bar in Zercher Squat Position walk 400m 95/145lb
BB OH Walk 45/95lb

Session 3

A) High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused

B) Bench Press – 1RM, then -20% for 2 x 3 with AMRAP last set

C) No Hook Overhand Clean Deadlifts – 1RM, then -20% for 2 x 3 with AMRAP last set

D) Three rounds:
Sumo Deadlift High Pulls x 10 – 85/135lb
Ring Dips x 15
Bear Crawl 20 yd
Sprint 20 yd

After three rounds, sprint 400m and whoever crosses the line first wins!

Session 4

A) Snatch Max Effort – Snatch Max

B) Clean & Jerk Max Effort – Clean & 2 Jerk Max

C) Grid Medley:
3 Rounds:
OH Walking Lunges – 65/95lb – 30 yards down and back
Farmers Walk – 250/350lb – 30yd
Push Prowler low – 50/140lb – 30 Yards
Push Prowler high – 140/230lb – 30 Yards

After three rounds, sprint 400m and whoever crosses the finish line first wins!

Session 5

A) Back Squat 5RM, then -10% for 2 x 5

B) Strict Presses – 1RM, then -10% for 3, then -20% for AMRAP

C) Deadlifts from 2″ Deficit 3RM, then -10% for 2×3

D) Metcon – 3 Rounds:
– Shoulder to Overhead x 10 – 135/185lb or scaled at 95/135lb
– 50 Double Unders
– Rest 60 seconds
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week21,Week22,Week23,Week24″]

Week 21

Session 1

A) Back Squat with Belt – 1RM (paused 5 sec), then -20% for 2×3 not paused

B) Snatch – 70% x2, 75% x1, 80% x 1, 85% 2×1, 90×1, 93% 1×1, then 70% for AMRAP Hang Snatch

C) Push Presses – 1RM, then -20% for 2 x 3 and 3+ on the last set

Grid Race

D) Row 500m

E) 6-4-2-1 – Cluster and Wall Ball – ascending weight and box jumps for each set

BARBELL WEIGHTS
Male 190/ 210 / 230 / 250 lbs
Female 110/ 130 / 150 / 170 lbs

WALL BALL HEIGHTS AND WEIGHTS
Male 24lb 12ft
Female 16lb 10ft

F) Run 100m and whoever crosses the finish line first wins!

Session 2

A) Front Squat with Belt – 1RM (paused 5 sec), then -20% for 3 not paused

B) Clean & Jerks – 70% x2, 75% x1, 80% x 1, 85% 2×1, 90×1, 93% 1×1, then 70% for AMRAP Hang Clean & Jerk

C) Unilateral RDLs – 3 x 8 ea leg

D) Core Muscular Imbalance – DB Fat Grip Unilateral OH Squats – 3 x 8 each arm

E) Grid Race:

200m lunges Bodyweight – knee must touch ground ea rep
Sprint 400m
Row 250m
100m lunges w DBs – 30/40lbs – knee must touch ground ea rep
Sprint 400m
Row 150m
50m lunges w DBs – 40/50lbs – knee must touch ground ea rep
Sprint 400m
Row 50m
Sprint 400m – Whoever Crosses line first wins!

Session 3

Strength

A) High Bar Back Squat with Belt – 1RM (paused 5 sec), then -20% for 2 x 3 not paused

B) Bench Press – 1RM, then -20% for 2×3 with AMRAP last set

C) No Hook Overhand Clean Deadlifts – 1RM, then -20% for 2 x 3 with AMRAP last set

D) Pistol Squats x 10 ea leg
Hand Stand Push-Ups x 15
Burpees x 20
Chest 2 Bar Pull-Ups x 25
HR Push-Ups x 30
Air Squats x 35
Ab Mat Sit-Ups x40
Air Squats x45
Double Unders x50
Sprint 200m and whoever crosses the line first wins!

Session 4

A) Snatch Max Effort Snatch Pull to Snatch Max

B) Clean & Jerk Max Effort – Clean & 2 Jerks Max

C) Grid Medley:
3 Rounds:
Zercher Walking Lunges 105/145lb x30 yards down and back
KB Swings 45/60lb x 10
Seal Walks 30 Yards
15ft Rope Climb 30 Yards

After three rounds, sprint 400m and whoever crosses the finish line first wins!

Session 5

A) Back Squat 5RM, then -10% for 2 x 5

B) Strict Presses – 1RM, then -10% for 3, then -20% for AMRAP

C) Deadlifts from 2″ Deficit 3RM, then -10% for 2×3

D) Metcon – 5 Rounds:
– Cluster x 5 (145/195 or scaled at 100/140)
– Burpee Box Jumps x 10 (30″/36″)
– Row 250m or run 400m
– Rest two minutes
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week20,Week21,Week22,Week23″]

Week 20

Session 1

A) Back Squat with Belt – 3RM

B) Snatch – 55% x 3, 65% x 3, 78% x 2, 83% for 2, 88% for 1, 90% for 1, work up to a heavy single with no misses. Then 75% for max touch-and-go unbroken reps

C) Push Presses – 3RM,

Grid Race

D) Row 500m
Then

E) 6-4-2-1:

Cluster and Wall Ball

Cluster WEIGHTS
Male 185 / 205 / 225 / 245 lbs
Female 105/ 125 / 145 / 165 lbs

Wall Ball Heights and Weights
Male 24lb 12ft
Female 16lb 10ft

Then run 100m and the one who crosses the finish line first wins.

Session 2

A) Front Squat with Belt – 3RM

B) Clean and Jerks – 55% x 3, 65% x 3, 78% x 2, 83% for 2, 88% for 1, 90% for 1, work up to a heavy single with no misses. Then 75% for max touch-and-go unbroken reps

C) BB Elevated Hip Thrusts: 3 x 6

D) Core Muscular Imbalance – Elevated 6″ Suitcase Deadlifts – 3 x 8 each side

Grid Race 2

E) 200m lunges bodyweight
Sprint 400m
Row 250m
100m lunges w DBs 25/35lbs
Sprint 400m
Row 150m
50m lunges w DBs 35/45lbs
Spring 400m
Row 50m
Sprint 400m

Session 3

A) High Bar Back Squat with Belt – 3RM

B) No Hook, Overhand Clean Deadlifts – 3RM

C) Bench Press – 3RM

D) Upper Muscular Imbalance
Pistol Squats x 10 ea leg
Hand Stand Push-Ups x 15
Burpees x 20
Chest 2 Bar Pull-Ups x 25
HR Push-Ups x 30
Air Squats x 35
Ab Mat Sit-Ups x40
Air Squats x45
Double Unders x50

Sprint 100m and whoever crosses the line first wins!

Session 4

A) Snatch Max Effort complex: Snatch – max

B) Clean & Jerk Max Effort complex: Clean & Jerk – max

C) Back Squat – 1RM

Grid Medley

D) Three rounds:
Zercher Walking Lunges – 100/140lb x 30 yards down and back
KB Swings – 40/55lb x 10
Seal Walks – 30 Yards
Rope Climb – 30 Yards total

Then Sprint 400m – whoever finishes the 400m first wins!

Session 5

A) OH Squats – 3RM (1st rep paused 3 sec)

B) Strict Presses – 3RM

C) Deadlifts off 2″ Blocks – 3RM

D) Metcon – 5 Rounds:
– Cluster x 5 (145/195 or scaled at 100/140)
– Burpee Box Jumps x 10 (30″/36″)
– Row 250m or run 400m
– Rest two minutes

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week19,Week20,Week21,Week22″]

Week 19

Session 1

A) Back Squat with Belt – 5RM, then -10% for 2 x 5

B) Snatch – 50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% for 1, 73% for max unbroken reps

C) Push Presses – 5RM, then -10% for 2×5

Grid Race

D) Row 500m
Then

E) 6-4-2-1:

Cluster and Wall Ball

Cluster WEIGHTS
Male 180 / 200 / 220 / 240 lbs
Female 100 / 120 / 140 / 160 lbs

Wall Ball Heights and Weights
Male 24lb 12ft
Female 16lb 10ft

Then run 100m and the one who crosses the finish line first wins.

Session 2

A) Front Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused

B) Clean and Jerks – 50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% for 1, 73% for max unbroken reps

C) BB Elevated Hip Thrusts: 4 x 6

D) Core Muscular Imbalance – Elevated 6″ Suitcase Deadlifts – 3 x 8 each side

Grid Race 2

E) 200m lunges bodyweight
Sprint 400m
Row 250m
100m lunges w DBs 20/30lbs
Sprint 400m
Row 150m
50m lunges w DBs 30/40lbs
Spring 400m
Row 50m
Sprint 400m

Session 3

A) High Bar Back Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused

B) No Hook, Overhand Clean Deadlifts – 3RM, then -10% for 2 x 3

C) Bench Press – 5RM, then -10% for 2 x 5

D) Upper Muscular Imbalance
Pistol Squats x 10 ea leg
Hand Stand Push-Ups x 15
Burpees x 20
Chest 2 Bar Pull-Ups x 25
HR Push-Ups x 30
Air Squats x 35
Ab Mat Sit-Ups x40
Air Squats x45
Double Unders x50

Sprint 50m and whoever crosses the line first wins!

Session 4

A) Snatch Max Effort complex: Snatch and OH Squat – max

B) Clean & Jerk Max Effort complex: Clean & 2 Jerks – max

C) Back Squat without Belt – 1RM with 50lb of Chain (1 sec Pause), then -15% for 3, then -28% for 8

Grid Medley

D) Three rounds:
Zercher Walking Lunges – 95/135lb x 30 yards down and back
KB Swings – 35/50lb x 10
Seal Walks – 30 Yards
Rope Climb – 30 Yards total

Then Sprint 400m – whoever finishes the 400m first wins!

Session 5

A) OH Squats – 3RM (1st rep paused 3 sec), then -10% for 2 x 3

B) Strict Presses – 3RM, then -10% for 2 x 3

C) Deadlifts off 2″ Blocks – 3RM, then -10% for 2 x 3

D) Metcon – 5 Rounds:
– Cluster x 5 (135/185 or scaled at 95/135)
– Burpee Box Jumps x 10 (30″/36″)
– Row 250m or run 400m
– Rest two minutes
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week18,Week19,Week20,Week21″]

Week 18

Session 1

A) Back Squat with Belt – 5RM, then -10% for 2 x 5

B) Snatch – 53% x 3, 63% x 3, 73% x2, 78% 2×2, 83% for 2 sets of 1, 88% for 2 sets of 1, 70% for max unbroken reps

C) Push Presses – 5RM, then -10% for 2×5

Grid Race

D) 6-4-2-1:

Snatch and Burpee Box Jump

Snatch WEIGHTS
Male 160 / 180 / 200 / 220 lbs
Female 80 / 100 / 120 / 140 lbs

Box Heights
Male 30/30/36/36″
Female 24/24/30/30″

Then run 100m and the one who crosses the finish line first wins.

Session 2

A) Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3

B) Clean and Jerks – 53% x 3, 63% x 3, 73% x2, 78% 2×2, 83% for 2 sets of 1, 88% for 2 sets of 1, 70% for max unbroken reps

C) BB Elevated Hip Thrusts: 4 x 6

D) Core Muscular Imbalance – OH Carries with Fat Grip DB (When you can carry 45 seconds x 3 sets move up in weight)

Grid Race 2

E) 200m lunges w DBs 20/30lbs (knee must touch ground ea rep)
Sprint 800m
Row 300m
Whoever rows 300m first wins!

Session 3

A) High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused

B) No Hook, Overhand Clean Deadlifts – 3RM, then -10% for 2 x 3

C) Bench Press – 5RM, then -10% for 2 x 5

D) Upper Muscular Imbalance
21 KB Swinging Rows 55/70lb
21 HR Push-Ups x 21
9 Muscle-Ups x 9
14 KB Swinging Rows 55/70lb
14 HR Push-Ups x 14
6 Muscle-Ups x 6
7 KB Swinging Rows 55/70lb
7 HR Push-Ups x 7
3 Muscle-Ups x 3

E) 75 Double Unders
Sprint 50m and whoever crosses the line first wins!
Whoever crosses line first wins!

Session 4

A) Snatch Max Effort complex: High Pull and Snatch – max

B) Clean & Jerk Max Effort complex: Clean, Front Squat, & Jerk – max

C) Back Squat without Belt – 1RM with 50lb of Chain (3 sec Pause), then -18% for 3, then -28% for 8

Grid Medley

D) Four rounds:
Two-Arm Farmers Walk – 140/215lb – 25 yards down and 25 yards back
Handstand Walks – 30 Yards
Bear Crawl – 30 Yards
Sled Drag backwards 100/150lb – 30 yards

Then Sprint 400 m and whoever finishes the 400m first wins!

Session 5

A) OH Squats – 3RM (1st rep paused 5 sec), then -10% for 2 x 3

B) Strict Presses – 3RM, then -10% for 2 x 3

C) Deadlifts off 2″ Blocks – 3RM, then -10% for 2 x 3

D) Clean 110/150lb x 10
250m lunges w DBs – 40/60 lb DB – knee must touch ground ea rep
Pullups x 50
Deadlift 150/240lb x 10
Sprint 50m and whoever crosses line first wins!

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week17,Week18,Week19,Week20″]

Week 17

Session 1

A) Back Squat with Belt – 5RM, then -10% for 2 x 5

B) Snatch – 50% x 3, 60% x 3, 70% x2, 75% 2×2, 80% x 1, 85% for 2 sets of 1, 70% for max unbroken reps

C) Push Presses – 5RM, then -10% for 2×5

Grid Race

D) 6-4-2-1:

Snatch and Burpee Box Jump

Snatch WEIGHTS
Male 155 / 175 / 195 / 215 lbs
Female 75 / 95 / 115 / 135 lbs

Box Heights
Male 30/30/36/36″
Female 24/24/30/30″

Then run 100m and the one who crosses the finish line first wins.

Session 2

A) Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3

B) Clean and Jerks – 50% x 3, 60% x 3, 70% x2, 75% 2×2, 80% x 1, 85% for 2 sets of 1, 70% for max unbroken reps

C) BB Elevated Hip Thrusts: 4 x 6

D) Core Muscular Imbalance – OH Carries with Fat Grip DB (When you can carry 45 seconds x 3 sets move up in weight)

Grid Race 2

E) 200m lunges w DBs 15/205lbs (knee must touch ground ea rep)
Sprint 800m
Row 300m
Whoever rows 300m first wins!

Session 3

A) High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused

B) No Hook, Overhand Clean Deadlifts – 3RM, then -10% for 2 x 3

C) Bench Press – 5RM, then -10% for 2 x 5

D) Upper Muscular Imbalance
21 KB Swinging Rows 50/65lb
21 HR Push-Ups x 21
9 Muscle-Ups x 9
14 KB Swinging Rows 50/65lb
14 HR Push-Ups x 14
6 Muscle-Ups x 6
7 KB Swinging Rows 50/65lb
7 HR Push-Ups x 7
3 Muscle-Ups x 3

E) 75 Double Unders
Sprint 50m and whoever crosses the line first wins!
Whoever crosses line first wins!

Session 4

A) Snatch Max Effort complex: High Pull, Snatch, & OH Squat – max

B) Clean & Jerk Max Effort complex: Clean Pull, Clean, Front Squat, & Jerk – max

C) Back Squat without Belt – 1RM with 50lb of Chain (3 sec Pause), then -20% for 3, then -30% for 8

Grid Medley

D) Four rounds:
Two-Arm Farmers Walk – 135/210lb – 25 yards down and 25 yards back
Handstand Walks – 30 Yards
Bear Crawl – 30 Yards
Sled Drag backwards 100/150lb – 30 yards

Then Sprint 400 m and whoever finishes the 400m first wins!

Session 5

A) OH Squats – 3RM (1st rep paused 5 sec), then -10% for 2 x 3

B) Strict Presses – 3RM, then -10% for 2 x 3

C) Deadlifts off 2″ Blocks – 3RM, then -10% for 2 x 3

D) Clean 95/135lb x 10
250m lunges w DBs – 35/55 lb DB – knee must touch ground ea rep
Pullups x 50
Deadlift 145/235lb x 10
Sprint 50m and whoever crosses line first wins!

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week16,Week17,Week18,Week19″]

Week 16

Session 1

A) Back Squat with Belt – 5RM

B) Power Snatch from Blocks or Hang – 1RM, then -20% for 3

C) Push Presses – 5RM

Grid Race

D) 6-4-2-1:

Snatch and Burpee Box Jump

Snatch WEIGHTS
Male 145 / 165 / 185 / 205 lbs
Female 65 / 85 / 105 / 125 lbs

Box Heights
Male 30/30/36/36″
Female 24/24/30/30″

Then run 100m and the one who crosses the finish line first wins.

Session 2

A) Front Squat with Belt – 5RM, then -10% for 5

B) Power Clean from Blocks – 1RM, then -20% for 3

C) Core Muscular Imbalance – OH Carries with Fat Grip DB (When you can carry 45 seconds x 3 sets move up in weight)

Grid Race 2

D) 200m lunges w DBs 10/20 lbs (knee must touch ground ea rep)
Sprint 800m
Row 250m
Whoever rows 250m first wins!

Session 3

A) High Bar Back Squat with Belt – 5RM, then -10% for 5

B) No Hook, Overhand Clean Deadlifts – 3RM

C) Bench Press – 5RM

D) Upper Muscular Imbalance
21 KB Swinging Rows 45/60lb
21 HR Push-Ups x 21
9 Muscle-Ups x 9
14 KB Swinging Rows 45/60lb
14 HR Push-Ups x 14
6 Muscle-Ups x 6
7 KB Swinging Rows 45/60lb
7 HR Push-Ups x 7
3 Muscle-Ups x 3

E) 50 Double Unders
Sprint 50m and whoever crosses the line first wins!
Whoever crosses line first wins!

Session 4

A) Back Squat without Belt – 3RM with 50lb of Chain, then -10% for 3

B) Snatch Max Effort complex: High Pull and Snatch – max

C) Clean & Jerk Max Effort complex: Clean, Front Squat, & Jerk – max

Grid Medley

D) Four rounds:
Two-Arm Farmers Walk – 125/200lb – 25 yards down and 25 yards back
Handstand Walks – 25 Yards
Bear Crawl – 25 Yards
Sled Drag backwards 100/150lb – 25 yards

Then Sprint 400 m and whoever finishes the 400m first wins!

Session 5

A) OH Squats – 5RM (1st rep paused 1 sec), then -10% for 5

B) Strict Presses – 3RM

C) Deadlifts from 2″ Deficit – 3RM

D) BB Elevated Hip Thrusts – 3 x 8

E) Clean 95/135lb x 10
250m lunges w DBs – 30/50 lb DB – knee must touch ground ea rep
Pullups x 50
Deadlift 135/225lb x 10
Sprint 50m and whoever crosses line first wins!
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week15,Week16,Week17,Week18″]

Week 15

Session 1

A) Back Squat with Belt – 8RM, then -10% for 2 x 8

B) Power Snatch from Blocks or Hang – 3RM, then -10% for 2 x 3

C) Push Presses – 8RM, then -10% for 2 x 8

Grid Race

D) 6-4-2-1:

DB Push-Up and Row (Chest must touch ground each push-ups, and then at the top of the push-up row each DB one at a time touching the chest)
and
DB Burpee (feet must leave ground at the top of the burpee)

DB WEIGHTS
Male 40/ 50 / 60 / 70 lbs
Female 25 / 35 / 45 / 55 lbs

Then run 400m and the one who crosses the finish line first wins.

Session 2

A) Front Squat with Belt – 5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused

B) Power Clean from Blocks – 3RM, then -10% for 2 x 3

C) Core Muscular Imbalance – OH Axle Carries (When you can carry 45 seconds x 3 sets move up in weight)

Grid Race 2

D) 250m lunges w Bodyweight (knee must touch ground ea rep)
Row 1750m
Sprint 100m and whoever crosses the line first wins!

Session 3

A) High Bar Back Squat with Belt – 5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused

B) No Hook, Overhand Clean Deadlifts – 5RM, then -10% for 2 x 5

C) Bench Press – 8RM, then -10% for 2 x 8

D) Upper Muscular Imbalance
21 Chest to Bar Pullups
21 Ring Dips
21 KB Deadlift High Pulls – 45/60lb
14 Chest to Bar Pullups
14 Ring Dips
14 KB Deadlift High Pulls – 45/60lb
7 Chest to Bar Pullups
7 Ring Dips
7 KB Deadlift High Pulls – 45/60lb

E) Suicide run:
40m and back
30m and back
20 m and back
10m and back
Whoever crosses line first wins!

Session 4

A) Back Squat without Belt – 3RM with 50lb of Chain (1st rep paused 1 sec), then -10% for 2 x 3 not paused

B) Snatch Max Effort complex: High Pull, Snatch, & OH Squat – max, then -10% for 1 set

C) Clean & Jerk Max Effort complex: Clean pull, Clean, Front Squat, & Jerk – max, then -15% for 1 set

Grid Medley

D) Four rounds:
One Arm Farmers Walk – 130/180lb – 25 yards right hand and 25 yards left hand
Bear Crawl – 35 Yards
Backpedal – 35 yards
Bear Crawl – 35 Yards
Sprint – 35 Yards

Then Sprint 400m and whoever finishes the 400m first wins!

Session 5

A) OH Squats – 5RM (1st rep paused 3 sec), then -10% for 2 x 5

B) Strict Presses – 5RM, then -10% for 2 x 5

C) Deadlifts from 2″ Deficit – 5RM, then -10% for 2 x 5

D) BB Elevated Hip Thrusts – 3 x 8

E) 200m lunges w DBs – 30/50 lb DB – knee must touch ground ea rep
Row 750m
Double Unders x 150
Burpees x 30
Sprint 25m and whoever crosses line first wins!
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week14,Week15,Week16,Week17″]

Week 14

Session 1

A) Back Squat with Belt – 10RM, then -10% for 2 x 10

B) Power Snatch from Blocks or Hang – 3RM, then -10% for 2 x 3

C) Push Presses – 10RM, then -10% for 2 x 10

Grid Race

D) 6-4-2-1:

DB Push-Up and Row (Chest must touch ground each push-ups, and then at the top of the push-up row each DB one at a time touching the chest)
and
DB Burpee (feet must leave ground at the top of the burpee)

DB WEIGHTS
Male 35/ 45 / 55 / 65 lbs
Female 20 / 30 / 40 / 50 lbs

Then run 400m and the one who crosses the finish line first wins.

Session 2

A) Front Squat with Belt – 5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused

B) Power Clean from Blocks – 3RM, then -10% for 2 x 3

C) Core Muscular Imbalance – OH Axle Carries (When you can carry 45 seconds x 3 sets move up in weight)

Grid Race 2

D) 250m lunges w Bodyweight (knee must touch ground ea rep)
Row 1500m
Sprint 100m and whoever crosses the line first wins!

Session 3

A) High Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused

B) No Hook, Overhand Clean Deadlifts – 5RM, then -10% for 2 x 5

C) Bench Press – 10RM, then -10% for 2 x 10

D) Upper Muscular Imbalance
21 Chest to Bar Pullups
21 Ring Dips
21 KB Deadlift High Pulls – 35/50lb
14 Chest to Bar Pullups
14 Ring Dips
14 KB Deadlift High Pulls – 35/50lb
7 Chest to Bar Pullups
7 Ring Dips
7 KB Deadlift High Pulls – 35/50lb

E) Suicide run:
40m and back
30m and back
20 m and back
10m and back
Whoever crosses line first wins!

Session 4

A) Back Squat without Belt – 3RM with 50lb of Chain (1st rep paused 3 sec), then -10% for 2 x 3 not paused

B) Snatch Max Effort complex: Pull to Knee, High Pull, Snatch, & OH Squat – max, then -10% for 1 set

C) Clean & Jerk Max Effort complex: Clean pull to knee, Clean pull, Clean, Front Squat, & Jerk – max, then -15% for 1 set

Grid Medley

D) Four rounds:
One Arm Farmers Walk – 120/170lb – 25 yards right hand and 25 yards left hand
Bear Crawl – 30 Yards
Backpedal – 30 yards
Bear Crawl – 30 Yards
Sprint – 30 Yards

Then Sprint 400m and whoever finishes the 400m first wins!

Session 5

A) OH Squats – 5RM (1st rep paused 5 sec), then -10% for 2 x 5

B) Strict Presses – 5RM, then -10% for 2 x 5

C) Deadlifts from 2″ Deficit – 5RM, then -10% for 2 x 5

D) BB Elevated Hip Thrusts – 3 x 8

E) 200m lunges w DBs – 25/45 lb DB – knee must touch ground ea rep
Row 750m
Double Unders x 125
Burpees x 25
Sprint 25m and whoever crosses line first wins!
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week13,Week14,Week15,Week16″]

Week 13

Session 1

A) Back Squat with Belt – 10RM, then -10% for 2 x 10

B) Power Snatch from Blocks or Hang – 3RM, then -10% for 2×3

C) Push Presses – 10RM, then -10% for 2×10

Grid Race

D) 6-4-2-1:

DB Push-Up and Row (Chest must touch ground each push-ups, and then at the top of the push-up row each DB one at a time touching the chest)
and
DB Burpee (feet must leave ground at the top of the burpee)

DB WEIGHTS
Male 30/ 40 / 50 / 60 lbs
Female 15 / 25 / 35 / 45 lbs

Then run 400m and the one who crosses the finish line first wins.

Session 2

A) Front Squat with Belt – 5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused

B) Power Clean from Blocks – 3RM, then -10% for 2 x 3

C) Core Muscular Imbalance – OH Axle Carries (When you can carry 45 seconds x 3 sets move up in weight)

Grid Race 2

D) 200m lunges w Bodyweight (knee must touch ground ea rep)
Row 1500m
Sprint 50m and whoever crosses the line first wins!

Session 3

A) High Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused

B) No Hook, Overhand Clean Deadlifts – 5RM, then -10% for 2 x 5

C) Bench Press – 10RM, then -10% for 2 x 10

D) Upper Muscular Imbalance
21 Chest to Bar Pullups
21 Ring Dips
21 KB Deadlift High Pulls – 35/50lb
14 Chest to Bar Pullups
14 Ring Dips
14 KB Deadlift High Pulls – 35/50lb
7 Chest to Bar Pullups
7 Ring Dips
7 KB Deadlift High Pulls – 35/50lb

E) Suicide run:
40m and back
30m and back
20 m and back
10m and back
Whoever crosses line first wins!

Session 4

A) Back Squat without Belt – 3RM with 50lb of Chain (1st rep paused 3 sec), then -10% for 2 x 3 not paused

B) Snatch Max Effort complex: Pull to knee, High Pull, Snatch, & OH Squat – max,
then -10% for 1 set

C) Clean & Jerk Max Effort complex: Clean Pull to knee, Clean pull, Clean, Front Squat, & Jerk – max, then -15% for 1 set

Grid Medley

D) Four rounds:
One Arm Farmers Walk – 120/170lb – 25 yards right hand and 25 yards left hand
Bear Crawl – 30 Yards
Backpedal – 30 yards
Bear Crawl – 30 Yards
Sprint – 30 Yards

Then Sprint 400 m and whoever finishes the 400m first wins!

Session 5

A) OH Squats – 5RM (1st rep paused 5 sec), then -10% for 2 x 5

B) Strict Presses – 5RM, then -10% for 2 x 5

C) Deadlifts from 2″ Deficit – 5RM, then -10% for 2 x 5

D) BB Elevated Hip Thrusts – 3 x 8

E)200m lunges w DBs – 20/40 lb DB – knee must touch ground ea rep
Row 500m
Double Unders x 100
Burpees x 25
Sprint 25m and whoever crosses line first wins!

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week12,Week13,Week14,Week15″]

Week 12

Session 1

A) Back Squat: Max

B) Snatch: Work up to 85% for 3 sets of 1

C) Shoulder to Overhead 115/155lb x 15
Clean and Jerks 115/155lb x 15
Burpees x 15
Shoulder to Overhead 115/155lb x 10
Clean and Jerks 115/155lb x 10
Burpees x 10
Shoulder to Overhead 115/155lb x 5
Clean and Jerks 115/155lb x 5
Burpees x 5
Sprint 200m (whoever crosses the line first wins)

Session 2

A) Front Squat with Belt: Work up to 85% for 1

B) Clean and Jerk: Work up to 85% for 3 sets of 1

C) Four rounds:
– KB Pistol Squats – 40/55lb x 10
– DB Box Jumps – 35/55# ea hand x 10 with a 30/36″ Box
– Bear Crawl 50m
– Sprint 50m

Session 3

A) High Bar Back Squat with Belt: Work up to 85% for 1

B) Strict Press: Max

C) Deadlift: Max

D) BB Cluster and DB One Arm Snatch
8-6-4-2 reps (each hand) with:

Male Weights 135 / 175 / 215 / 255
Female Weights 85 / 105 / 125 / 145
Male DBs 45 / 55 / 70 / 85
Female DBs 25 / 35 / 45/ 60

Then sprint 400m

Session 4

A) Front Squat with Belt – Work up to 80% for 1

B) Snatch – Max

C) 3 Rounds:
Set a 90 second Timer
– 3 x heavy touch and go Snatches @ 75% of Max
– 5 Burpee Box Jumps (30″/36″)
– Prowler Sled Push for Remaining Time as fast as possible with 150/200lb on sled
– Rest 4 minutes, the goal is full recovery for high effort in each round
– Most distance on sled pushes wins!

Session 5

A) Clean and Jerk – Max

B) Low or High Bar Back Squat with belt – Off

C) Push Press: Off

D) Multiple Lift Ladder
– 1st round: Cluster
– 2nd round: Snatch
– 3rd round: Cluster
– 4th round: Snatch

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3 minutes between sets for 4 sets total.

WEIGHTS (allowed 60 seconds to complete each)
60, 75, 90, 105,120, 135, 150, 165, 180, 195, 210, 225, 255, 285, 315, 345, 375

Keep Track of Total Weight lifted

E) 30-35 Minutes of Rowing, Running, Biking, etc.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11,Week12,Week13,Week14″]

Week 11

Session 1

A) Back Squat without Belt: 1RM (paused 1 sec), then -20% for 3 x 3 not paused

B) Snatch: 3RM, then -10% for 2 x 3

C) Shoulder to Overhead 105/145lb x 15
Clean and Jerks 105/145lb x 15
Burpees x 15
Shoulder to Overhead 105/145lb x 10
Clean and Jerks 105/145lb x 10
Burpees x 10
Shoulder to Overhead 105/145lb x 5
Clean and Jerks 105/145lb x 5
Burpees x 5
Sprint 200m (whoever crosses the line first wins)

D) 400m of Bodyweight Walking Lunges

Session 2

A) Front Squat with Belt: 1RM (paused 1 sec), then -20% for 3 not paused

B) Clean and Jerk: 3RM, then -10% for 2 x 3

C) Four rounds:
– KB Pistol Squats – 35/50lb x 10
– DB Box Jumps – 35/55# ea hand x 10 with a 30/36″ Box
– Bear Crawl 50m
– Sprint 50m

Session 3

A) High Bar Back Squat with Belt: 1RM (paused 1 sec), then -20% for 3 not paused

B) Strict Press: 3RM, then -10% for 2 x 3

C) Deadlift: Start at 70% for 10 sets of 1, working up heavy

D) BB Cluster and DB One Arm Snatch
8-6-4-2 reps (each hand) with:

Male Weights 135 / 175 / 215 / 255
Female Weights 85 / 105 / 125 / 145
Male DBs 45 / 55 / 70 / 85
Female DBs 25 / 35 / 45/ 60

Then sprint 400m

Session 4

A) Front Squat with Belt – 1RM

B) Snatch – Max

C) 4 Rounds:
Set a 120 second Timer
– 3 x heavy touch and go Snatches @ 83% of Max
– 6 Burpee Box Jumps (30″/36″)
– Prowler Sled Push for Remaining Time as fast as possible with 150/200lb on sled
– Rest 4 minutes, the goal is full recovery for high effort in each round
– Most distance on sled pushes wins!

Session 5

A) Clean and Jerk – Max

B) Low or High Bar Back Squat with belt – 1RM with 25lb per side of weight releasers

C) Push Press: 1RM, then -20% for 3 x 3

D) Multiple Lift Ladder
– 1st round: Cluster
– 2nd round: Snatch
– 3rd round: Cluster
– 4th round: Snatch

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3 minutes between sets for 4 sets total.

WEIGHTS (allowed 60 seconds to complete each)
60, 75, 90, 105,120, 135, 150, 165, 180, 195, 210, 225, 255, 285, 315, 345, 375

Keep Track of Total Weight lifted

E) 30-35 Minutes of Rowing, Running, Biking, etc.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10,Week11,Week12,Week13″]

Week 10

Session 1

A) Back Squat without Belt: 1RM (paused 3 sec), then -20% for 3 x 3 not paused

B) Snatch: 3 RM, then -10% for 2 x 3

C) Shoulder to Overhead 95/135lb x 15
Clean and Jerks 95/135lb x 15
Burpees x 15
Shoulder to Overhead 95/135lb x 10
Clean and Jerks 95/135lb x 10
Burpees x 10
Shoulder to Overhead 95/135lb x 5
Clean and Jerks 95/135lb x 5
Burpees x 5
Sprint 200m (whoever crosses the line first wins)

D) 400m of Bodyweight Walking Lunges

Session 2

A) Front Squat with Belt: 1RM (paused 3 sec), then -20% for 3 not paused

B) Clean and Jerk: 3RM, then -10% for 2 x 3

C) Four rounds:
– KB Pistol Squats – 35/50lb x 10
– DB Box Jumps – 30/50# ea hand x 10 with a 30/36″ Box
– Bear Crawl 50m
– Sprint 50m

Session 3

A) High Bar Back Squat with Belt: 1RM (paused 3 sec), then -20% for 3 x 3 not paused

B) Strict Press: 3RM, then -10% for 2 x 3

C) Deadlift: Start at 70% for 10 sets of 1, working up but not past 95%

D) One Arm Snatch
8-6-4-2 reps (each hand) with:

Male Weights 125 / 165 / 205 / 245
Female Weights 75 / 95 / 115 / 135
Male DBs 40 / 50 / 65 / 80
Female DBs 20 / 30 / 40 / 55

Then sprint 400m

Session 4

A) Front Squat with Belt – 1RM

B) Snatch – Max

C) 4 Rounds:
Set a 120 second Timer
– 3 x heavy touch and go Snatches @ 80% of Max
– 6 Burpee Box Jumps (30″/36″)
– Prowler Sled Push for Remaining Time as fast as possible with 100/150lb on sled
– Rest 4 minutes, the goal is full recovery for high effort in each round
– Most distance on sled pushes wins!

Session 5

A) Clean and Jerk – Max

B) Low or High Bar Back Squat with belt – 1RM with 25lb per side of weight releasers, then -20% of bar weight for 2 x 3

C) Push Press: 1RM, then -20% for 3 x 3

D) Multiple Lift Ladder
– 1st round: Cluster
– 2nd round: Snatch
– 3rd round: Cluster

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
60, 75, 90, 105,120, 135, 150, 165, 180, 195, 210, 225, 255, 285, 315, 345, 375

Keep Track of Total Weight lifted

E) 400m of bodyweight walking lunges

F) 30-35 Minutes of Rowing, Running, Biking, etc.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9,Week10,Week11,Week12″]

Week 9

Session 1

A) Back Squat without Belt: 1RM (paused 5 sec), then -20% for 2 x 3 not paused

B) Snatch: 3 RM, then -10% for 2 x 3

C) DB Snatch 50/80lb x 10
25m Shuttle Run with DB 45/75lb
Deadlift 245/335lb x 10
DB Snatch 50/80lb x 7
25m Shuttle Run with DB 45/75lb
Deadlift 245/335lb x 7
DB Snatch 50/80lb x 4
25m Shuttle Run with DB 45/75lb
Deadlift 245/335lb x 4
DB Snatch 50/80lb x 1
25m Shuttle Run with DB 45/75lb
Deadlift 245/335lb x 1
Sprint 25m (whoever crosses the line first wins)

D) Rest 5 minutes

E) 400m of Bodyweight Walking Lunges

Session 2

A) Front Squat with Belt: 1RM (paused 5 sec), then -20% for 3 not paused

B) Clean and Jerk: 3RM, then -10% for 2 x 3

C) Shoulder to Overhead: 225/155lb – 1 x 20 for time – make note of time

D) Rest 10 minutes

E) 3 Rounds:
– 10 Cleans at 150/240lb
– 25 Chest to Bar Pull-ups
– 50′ Handstand Walk

Session 3

A) High Bar Back Squat with Belt: 1RM (paused 5 sec), then -20% for 2 x 3 not paused

B) Strict Press: 3RM, then -10% for 2 x 3

C) Deadlift: Start at 70% for 8 sets of 1, working up but not past 90%

D) 2 Rounds:

– 10 Snatches: 155/105#
– 15 Wall Balls: 12/10′ and 20/25lb
– 10 Overhead Squats: 155/105#
– 15 Burpees with Dumbbells: 50/25lb ea hand
– 10 Front Squats: 225/135#
– Rest 5 minutes between rounds

Session 4

A) Front Squat with Belt – 1RM

B) Snatch Complex (Snatch Pull to Snatch) – Max

C) 3 sets (each hand) of:
Fat Grip DB OH Carries – 25 yard shuttle

D) 4 Rounds:
Set a 120 second Timer
– 5 x heavy touch and go Clean & Jerks @ 75% of Max
– 10 Burpees over Bar
– Double Unders for Remaining Time
– Rest 4 minutes, the goal is full recovery for high effort in each round
– Highest number of double-unders wins!

Session 5

A) Clean Complex (Clean to 2 Jerks) – Max

B) Low or High Bar Back Squat with belt – 1RM with 25lb per side of weight releasers, then -20% of bar weight for 3

C) Push Press: 1RM, then -20% for 2 x 3

D) Multiple Lift Ladder
– 1st round: Snatch
– 2nd round: Clean and Jerk
– 3rd round: Deadlift

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
90, 105,120, 135, 150, 165, 180, 195, 210, 225, 255, 285, 315, 345, 375, 405, 435, 465, 500, 550

Keep Track of Total Weight lifted

E) 350m of bodyweight walking lunges

F) 30-35 Minutes of Rowing, Running, Biking, etc.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8,Week9,Week10,Week11″]

Week 8

Session 1

A) Back Squat with Belt: 3RM, then -10% for 2 x 3

B) Snatch Pull to Snatch: Start at 70% for 6 sets of 1, EMOM, working up heavy but no misses

C) DB Snatch 45/75lb x 10
25m Shuttle Run with DB 45/75lb
Deadlift 235/325lb x 10
DB Snatch 45/75lb x 7
25m Shuttle Run with DB 45/75lb
Deadlift 235/325lb x 7
DB Snatch 45/75lb x 4
25m Shuttle Run with DB 45/75lb
Deadlift 235/325lb x 4
DB Snatch 45/75lb x 1
25m Shuttle Run with DB 45/75lb
Deadlift 235/325lb x 1
Sprint 25m (whoever crosses the line first wins)

D) Rest 5 minutes

E) 350m of Bodyweight Walking Lunges

Session 2

A) Front Squat with Belt: 1RM

B) Clean Pull to Clean and Jerk – start at 70% for 6 sets of 1, EMOM, working up heavy

C) Shoulder to Overhead: 215/145lb – 2 x 10, rest 30 seconds between sets

D) Rest 10 minutes

E) 3 Rounds:
– 10 Cleans at 145/235lb
– 25 Chest to Bar Pull-ups
– 50′ Handstand Walk

Session 3

A) High Bar Back Squat with Belt: 1RM

B) Strict Press: 5RM

C) Deadlift paused 2 sec at knee: Start at 70% for 6 sets of 1, EMOM, working up but not past 90%

D) 2 Rounds:

– 9 Snatches: 155/105#
– 12 Wall Balls: 12/10′ and 20/25lb
– 9 Overhead Squats: 155/105#
– 12 Burpees with Dumbbells: 50/25lb ea hand
– 9 Front Squats: 225/135#
– Rest 5 minutes between rounds

Session 4

A) Front Squat with Belt – 3RM

B) Snatch Complex (Snatch Pull to Snatch) – Max

C) 3 sets (each hand) of:
DB OH Carries – 25 yard shuttle

D) 4 Rounds:
Set a 120 second Timer
– 5 x heavy touch and go Clean & Jerks @ 73% of Max
– 10 Burpees over Bar
– Double Unders for Remaining Time
– Rest 4 minutes, the goal is full recovery for high effort in each round
– Highest number of double-unders wins!

Session 5

A) Clean Complex (Clean Pull to Clean and Jerk) – Max

B) Low or High Bar Back Squat without belt – 1RM with 40-60lb of bands

C) Push Press: 3RM

D) Multiple Lift Ladder
– 1st round: Snatch
– 2nd round: Clean and Jerk
– 3rd round: Deadlift

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
90, 105,120, 135, 150, 165, 180, 195, 210, 225, 255, 285, 315, 345, 375, 405, 435, 465, 500, 550

Keep Track of Total Weight lifted

E) 300m of bodyweight walking lunges

F) 30-35 Minutes of Rowing, Running, Biking, etc.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7,Week8,Week9,Week10″]

Week 7

Session 1

A) Back Squat with Belt: 3RM (1st rep paused 3 sec), then -10% for 3 x 3 (not paused)

B) Snatch Pull to Snatch: Start at 70% for 12 sets of 1, EMOM, working up heavy and allowed one miss

C) DB Snatch 40/70lb x 10
25m Shuttle Run with DB 40/70lb
Deadlift 225/315lb x 10
DB Snatch 40/70lb x 7
25m Shuttle Run with DB 40/70lb
Deadlift 225/315lb x 7
DB Snatch 40/70lb x 4
25m Shuttle Run with DB 40/70lb
Deadlift 225/315lb x 4
DB Snatch 40/70lb x 1
25m Shuttle Run with DB 40/70lb
Deadlift 225/315lb x 1
Sprint 25m (whoever crosses the line first wins)

D) Rest 5 minutes

E) 350m of Bodyweight Walking Lunges

Session 2

A) Front Squat with Belt: 1RM (paused 1 sec), then -20% for 2 x 3 (not paused)

B) Clean Pull to Clean and Jerk – start at 70% for 12 sets of 1, EMOM, working up heavy

C) Shoulder to Overhead: 205/135lb – 2 x 10, rest 60 seconds between sets

D) Rest 10 minutes

E) 3 Rounds:
– 10 Cleans at 135/225lb
– 25 Chest to Bar Pull-ups
– 50′ Handstand Walk

Session 3

A) High Bar Back Squat with Belt: 1RM (paused 1 sec), then -20% for 3 x 3 (not paused)

B) Strict Press: 5RM, then -10% for 2 x 5

C) Deadlift paused 2 sec at knee: Start at 70% for 12 sets of 1, EMOM, working up but not past 90%

D) 2 Rounds:

– 7 Snatches: 155/105#
– 12 Wall Balls: 12/10′ and 20/25lb
– 7 Overhead Squats: 155/105#
– 10 Burpees with Dumbbells: 50/25lb ea hand
– 7 Front Squats: 225/135#
– Rest 5 minutes between rounds

Session 4

A) Front Squat with Belt – 3RM not paused, then -10% for 2 x 3 not paused

B) Snatch Complex (Snatch Pull, Snatch, OH Squat) – Max, then -20% for 1 down set

C) 3 sets (each hand) of:
DB OH Carries – 25 yard shuttle

D) 4 Rounds:
Set a 120 second Timer
– 5 x heavy touch and go Clean & Jerks @ 70% of Max
– 10 Burpees over Bar
– Double Unders for Remaining Time
– Rest 4 minutes, the goal is full recovery for high effort in each round
– Highest number of double-unders wins!

Session 5

A) Clean Complex (1 Clean, 1 Front Squat, 1 Jerk) – Max, then -20% for 1 set

B) Low or High Bar Back Squat without belt – 1RM with 40-60lb of bands, then take bands off and max

C) Push Press: 3RM, then -10% for 2 sets of 3

D) Multiple Lift Ladder
– 1st round: Snatch
– 2nd round: Clean and Jerk
– 3rd round: Deadlift

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
90, 105,120, 135, 150, 165, 180, 195, 210, 225, 255, 285, 315, 345, 375, 405, 435, 465, 500, 550

Keep Track of Total Weight lifted

E) 300m of bodyweight walking lunges

F) 30-35 Minutes of Rowing, Running, Biking, etc.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6,Week7,Week8,Week9″]

Week 6

Session 1

A) Back Squat with Belt: 3RM (1st rep paused 5 sec), then -10% for 3 x 3 (not paused)

B) Snatch Pull to Snatch: Start at 70% for 10 sets of 1, EMOM, working up heavy but no misses

C) 25m Shuttle Run (so 25m down and back for a total of 50m)
Snatch 135/185 x 7
25m Shuttle Run (so 25m down and back for a total of 50m)
Snatch 1355/185 x 5
25m Shuttle Run (so 25m down and back for a total of 50m)
Snatch 135/185 x 3
25m Shuttle Run (so 25m down and back for a total of 50m)
Snatch 135/185 x 1

D) Then Sprint 400m (winner of sprint wins!)

E) Rest 5 minutes

F) 300m of Bodyweight Walking Lunges

Session 2

A) Front Squat with Belt: 1RM (paused 3 sec), then -20% for 2 x 3 (not paused)

B) Clean Pull to Clean and Jerk – start at 70% for 10 sets of 1, EMOM, working up heavy but no misses

C) Front Squats (start from floor) at 225/135lb x 20 reps with 90 sec rest (this is a tester, so take note!)

D) Rest 10 minutes

E) 3 Rounds:
– 10 Power Cleans & Jerks 155#/105#
– 15 Toes To Bar
– 10 Front Squats 205#/135#
– 15 Burpee Over Box 30″/24″
– 10 Deadlifts 315#/225#

Session 3

A) High Bar Back Squat with Belt: 1RM (paused 3 sec), then -20% for 2 x 3 (not paused)

B) Strict Press: 5RM, then -10% for 2 x 5

C) Deadlift paused 2 sec at knee: Start at 70% for 10 sets of 1, EMOM, working up but not past 90%

D) 1 Round:

-20 HSPU 2″ Deficit
-30 Pull Ups
-50m Shuttle
-15 HSPU 6″ Deficit
-20 Chest To Bar Pull Ups
-50m Shuttle
-10 HSPU 10″ Deficit
-10 Bar Muscle Ups

Session 4

A) Front Squat with Belt – 3RM not paused, then -10% for 2 x 3 not paused

B) Snatch Complex (Snatch Pull, Snatch, OH Squat) – Max, then -20% for 1 down set

C) 4 sets of:
Fat Bar or Regular Bar OH Carries – 25 yard shuttle

D) 3-4 Rounds:
Set a 90 second Timer
– 3 heavy touch-and-go Snatches: start at 80% of weight used for complex
– 10 Box Jump up and overs – 30/36″
– Rower for remaining time

– Rest 2-3 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex (1 Clean Pull, 1 Clean, 1 Front Squat, 1 Jerk) – Max, then -20% for 1 set

B) Low or High Bar Back Squat without belt – 1RM with 40-60lb of bands, then take bands off and max

C) Push Press: 3RM, then -10% for 2 sets of 3

D) Deadlift Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
135, 150, 165, 180, 195, 210, 225, 255, 285, 315, 345, 375, 405, 435, 465, 500, 550

Keep Track of Total Weight lifted

E) 300m of bodyweight walking lunges

F) 25-30 Minutes of Rowing, Running, Biking, etc.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5,Week6,Week7,Week8″]

Week 5

Session 1

A) Back Squat with Belt: 3RM (1st rep paused 5 sec), then -10% for 2 x 3

B) Snatch Pull to Snatch: Start at 70% for 8 sets of 1, EMOM, working up heavy but no misses

C) 25m Shuttle Run (so 25m down and back for a total of 50m)
Snatch 125/175 x 7
25m Shuttle Run (so 25m down and back for a total of 50m)
Snatch 125/175 x 5
25m Shuttle Run (so 25m down and back for a total of 50m)
Snatch 125/175 x 3
25m Shuttle Run (so 25m down and back for a total of 50m)
Snatch 125/175 x 1

D) Then Sprint 400m (winner of sprint wins!)

E) Rest 5 minutes

F) 300m of Bodyweight Walking Lunges

Session 2

A) Front Squat with Belt: 1RM (paused 3 sec), then -20% for 2 x 3 (not paused)

B) Clean Pull to Clean and Jerk – start at 70% for 8 sets of 1, EMOM, working up heavy but no misses

C) Front Squats (start from floor) at 215/125lb x 10 reps with 90 sec rest x 2 sets

D) Rest 10 minutes

E) 3 Rounds:
– 7 Power Cleans & Jerks 155#/105#
– 12 Toes To Bar
– 7 Front Squats 205#/135#
– 12 Burpee Over Box 30″/24″
– 7 Deadlifts 315#/225#

Session 3

A) High Bar Back Squat with Belt: 1RM (paused 3 sec), then -20% for 2 x 3 (not paused)

B) Strict Press: 5RM, then -10% for 2 x 5

C) Deadlift paused 2 sec at knee: Start at 70% for 8 sets of 1, EMOM, working up but not past 90%

D) 1 Round:

-20 HSPU 2″ Deficit
-30 Pull Ups
-50m Shuttle
-15 HSPU 6″ Deficit
-20 Chest To Bar Pull Ups
-50m Shuttle
-10 HSPU 10″ Deficit
-10 Bar Muscle Ups

Session 4

A) Front Squat with Belt – 3RM not paused, then -10% for 2 x 3 not paused

B) Snatch Complex (Snatch Pull, Snatch, OH Squat) – Max, then -20% for 1 down set

C) 4 sets of:
Fat Bar or Regular Bar OH Carries – 25 yard shuttle

D) 3-4 Rounds:
Set a 90 second Timer
– 5 heavy touch-and-go Snatches: start at 78% of weight used for complex
– 10 Box Jump up and overs – 30/36″
– Rower for remaining time

– Rest 2-3 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex (1 Clean Pull, 1 Clean, 1 Front Squat, 1 Jerk) – Max, then -20% for 1 set

B) Low or High Bar Back Squat without belt – 1RM with 40-60lb of bands, paused 3 sec – then -20% for 2 x 3 not paused

C) Push Press: 3RM, then -10% for 2 sets of 3

D) Deadlift Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
135, 150, 165, 180, 195, 210, 225, 255, 285, 315, 345, 375, 405, 435, 465, 500, 550

Keep Track of Total Weight lifted

E) 300m of bodyweight walking lunges

F) 25-30 Minutes of Rowing, Running, Biking, etc.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4,Week5,Week6,Week7″]

Week 4

Session 1

A) Back Squat with Belt: 5RM (no pause), then -10% for 2 x 5

B) Snatch to Hang Snatch: 70% for 6 sets of 1, EMOM, working up heavy but no misses

C) 25m Shuttle Run (so 25m down and back for a total of 50m)
Snatch 115/165 x 7
25m Shuttle Run (so 25m down and back for a total of 50m)
Snatch 115/165 x 5
25m Shuttle Run (so 25m down and back for a total of 50m)
Snatch 115/165 x 3
25m Shuttle Run (so 25m down and back for a total of 50m)
Snatch 115/165 x 1

D) Then Sprint 400m (winner of sprint wins!)

E) Rest 5 minutes

F) 300m of Bodyweight Walking Lunges

Session 2

A) Front Squat with belt: 3RM (not paused)

B) Clean to Hang Clean & Jerk – start at 70% for 6 sets of 1, EMOM, working up heavy but no misses

C) Front Squats (start from floor) at 205/115lb x 10 reps with 90 sec rest x 2 sets

D) Rest 10 minutes

E) 2 Rounds:
– 7 Power Cleans & Jerks 155#/105#
– 12 Toes To Bar
– 7 Front Squats 205#/135#
– 12 Burpee Over Box 30″/24″
– 7 Deadlifts 315#/225#

Session 3

A) High Bar Back Squat with Belt: 3RM not paused

B) Strict Press: 8RM

C) Deadlift paused 2 sec at 2″ off ground: Start at 70% for 6 sets of 1, EMOM, working up but not past 90%

D) 1 Round:

-20 HSPU 2″ Deficit
-30 Pull Ups
-50m Shuttle
-15 HSPU 6″ Deficit
-20 Chest To Bar Pull Ups
-50m Shuttle
-10 HSPU 10″ Deficit
-10 Bar Muscle Ups

Session 4

A) Front Squat with Belt – Work up to 90% of 1RM with 50lb of Chain no pause, remove chain and max

B) Snatch Complex (Snatch High Pull, Snatch) – Max

C) 4 sets of:
Fat Bar or Regular Bar OH Carries – 25 yard shuttle

D) 3-4 Rounds:
Set a 75 second Timer
– 5 heavy touch-and-go Snatches: start at 75% of weight used for complex
– 10 Box Jump up and overs – 30/36″
– Rower for remaining time

– Rest 2-3 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex (1 Clean, 1 Hang Clean, 1 Front Squat, 1 Jerk paused in catch for 3 sec) – Max, then -20% for 1 set

B) Low or High Bar Back Squat without belt – 1RM with 50lb of Chains, paused 1 sec – then -20% for 2 x 3 not paused

C) Push Press: 5RM, then -10% for 2 sets of 5

D) Deadlift Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
135, 150, 165, 180, 195, 210, 225, 255, 285, 315, 345, 375, 405, 435, 465, 500, 550

Keep Track of Total Weight lifted

E) 300m of bodyweight walking lunges

F) 25-30 Minutes of Rowing, Running, Biking, etc.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3,Week4,Week5,Week6″]

Week 3

Session 1

A) Back Squat with Belt: 5RM (1st rep paused 3 sec), then -10% for 4 x 5 not paused

B) Snatch to Hang Snatch: 70% for 12 sets of 1, EMOM, working up but no misses

C) 8-6-4-2-1: Cluster and Chest to Bar Pull-Ups with ascending weights

BARBELL WEIGHTS
Male 145 / 165 / 195 / 225 / 255 lbs
Female 95 / 105 / 115 / 1125 / 145 lbs

Rest 2:1 after each exercise for Total Time

D) Then Sprint 400m (winner of sprint wins!)

E) Rest 5 minutes

F) 300m of Bodyweight Walking Lunges

Session 2

A) Front Squat with belt: 3RM (1st rep paused 1 sec), then -10% for 2 x 3 (not paused)

B) Clean to Hang Clean & Jerk – start at 70% for 12 sets of 1, EMOM, working up but no misses

C) Overhead Squats (start from floor) at 205/115lb x 3 reps (each rep paused 3 sec) with 60 sec rest x 5 sets

D) Rest 10 minutes

E) 3 Rounds:
– 5 Deadlifts (335/245lb)
– 10 Box Jumps (30″/36″)
– 2 Muscle-Ups
– 10 DB Snatches – Ground to Overhead at 75/50lb

Rest 1:1 between exercises, Rest 2 minutes between each round
Keep track of total time.

Session 3

A) High Bar Back Squat with Belt: 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused

B) Strict Press: 8RM, then -10% for 2 x 8

C) Deadlift paused 2 sec at 2″ off ground: Start at 70% for 12 sets of 1, EMOM, working up but not past 90%

D) 3 Rounds for total time:
– 10 Thruster 165lb/110lb
– 3 Rope Climbs
– 10 Weighted Pull-up – 20lb/10lb
– 10 Overhead Squat 195lb/115lb
– Sprint 400m

Session 4

A) Front Squat with Belt – 1RM with 50lb of Chains, no pause

B) Snatch Complex (Snatch High Pull, Snatch, and 1 OH Squats) – Max, then -20% for 1 set

C) 3 sets of:
– Farmer’s Walk: 155lb/95lb in each hand, 25 yards
– Strict Bear Crawl: 25 yards
– Strict Bear Crawl Backwards: 25 yards

D) 3-4 Rounds:
Set a 75 second Timer
– 2 heavy touch-and-go Snatches: start at 85% of weight used for complex
– 10 Burpee over bar
– Double-unders for remaining time

– Rest 2-4 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex (1 Clean, 1 Hang Clean, 1 Front Squat, 1 Jerk paused in catch for 3 sec) – Max, then -20% for 1 set

B) Low or High Bar Back Squat without belt – 1RM with 50lb of Chains, paused 1 sec – then -20% for 2 x 3 not paused

C) Push Press: 5RM, then -10% for 2 sets of 5

D) Ground to Overhead Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
60, 75, 90, 105, 120, 135, 150, 165, 180, 195, 210, 225, 240, 255, 270, 285

Keep Track of Total Weight lifted

D) 25-30 Minutes of Rowing, Running, Biking, etc.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2,Week3,Week4,Week5″]

Week 2

Session 1

A) Back Squat with Belt: 5RM (1st rep paused 5 sec), then -10% for 3 x 5 (not paused)

B) Snatch to Hang Snatch: 70% for 10 sets of 1, EMOM, working up heavy but no misses

C) 8-6-4-2-1: descending reps with ascending weights
Cluster and Chest to Bar Pull-Ups

BARBELL WEIGHTS
Male 135 /155 / 185 / 215 / 245 lbs
Female 85 /95 / 105 / 115 / 135 lbs

Suggestion: Rest 2:1 after each exercise for Total Time

D) Then Sprint 400m (winner of sprint wins!)

E) Rest 5 minutes

F) 250m of Bodyweight Walking Lunges

Session 2

A) Front Squat with Belt: 3RM (1st rep paused 3 sec), then -10% for 2 x 3 (not paused)

B) Clean to Hang Clean & Jerk – start at 70% for 10 sets of 1, EMOM, working up heavy but no misses

C) OH Squats (start from floor) at 110/200lb x 3 reps with each rep paused 3 seconds. 60 seconds rest between sets for 5 sets.

D) Rest 10 minutes

E) 3 Rounds:
– 5 Deadlifts at 235/325lb
– 10 Box Jumps 30/36″
– 2 Muscle Ups
– 10 DB Snatches – Ground to Overhead at 50/75lb

Suggestion: Rest 1:1 between exercises. Rest 2 minutes between rounds.
Keep track of total time.

Session 3

A) High Bar Back Squat with Belt: 3RM (1st rep paused 3 sec), then -10% for 2 x 3 (not paused)

B) Strict Press: 10RM, then -10% for 2 x 10

C) Deadlift paused 2 sec at 2″ off ground: Start at 70% for 10 sets of 1, EMOM, working up but not past 90%

D) 3 Rounds for Total Time:

– 10 Thrusters at 105lb/160lb
– 3 Rope Climbs
– 10 Weighted Pull-up using 10lb/20lb added
– 10 Overhead Squat at 110lb/190lb
– Sprint 400m

Session 4

A) Front Squat with Belt – 1RM with 50lb of Chain (no pause)

B) Snatch Complex (Snatch High Pull x 2, Snatch, OH Squat) – Max, then -20% for 1 set

C) 3 rounds of:
– 85/145lb One Arm Farmer Walk – 25 yard ea hand
– Strict bear crawl 25 yards
– Strict bear crawl backwards 25 yards

D) 3-4 Rounds:
Set a 75 second Timer
– 3 heavy touch-and-go Snatches: start at 83% of weight used for complex
– 10 Burpee over Bar
– Double-Unders for remaining time
– Rest 2-4 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex (1 Clean Pull, 1 Clean, 1 Hang Clean, 1 Front Squat, 1 Jerk paused in catch for 3 sec) – Max, then -20% for 1 set

B) Low or High Bar Back Squat without belt – 1RM with 50lb of Chains, paused 3 sec – then -20% for 2 x 3 not paused

C) Push Press: 5RM, then -10% for 2 sets of 5

D) Ground to Overhead Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
135, 150, 165, 180, 195, 210, 225, 255, 285, 315, 345, 375, 405, 435, 465, 500

Keep Track of Total Weight lifted

E) 25-30 Minutes of Rowing, Running, Biking, etc.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1, Week2, Week3, Week4″]

Week 1

Session 1

A) Back Squat with Belt: 5RM (1st rep paused 5 sec), then -10% for 2 x 5 (not paused)

B) Snatch to Hang Snatch: 70% for 8 sets of 1, EMOM, working up heavy but no misses

C) 8-6-4-2-1: descending reps with ascending weights
Cluster and Chest to Bar Pull-Ups

BARBELL WEIGHTS
Male 125 / 145 / 175 / 205 / 235 lbs
Female 75 / 85 / 95 / 105 / 125 lbs

Suggestion: Rest 2:1 after each exercise for Total Time

D) Then Sprint 400m (winner of sprint wins!)

E) Rest 5 minutes

F) 200m of Bodyweight Walking Lunges

Session 2

A) Front Squat with belt: 3RM (1st rep paused 3 sec), then -10% for 2 x 3 (not paused)

B) Clean to Hang Clean & Jerk – start at 70% for 8 sets of 1, EMOM, working up heavy but no misses

C) OH Squats (start from floor) at 105/195lb x 3 reps with each rep paused 3 seconds. 60 seconds rest between sets for 5 sets.

D) Rest 10 minutes

E) 3 Rounds:
– 5 Deadlifts at 225/315lb
– 10 Box Jumps 30/36″
– 2 Muscle Ups
– 10 DB Snatches – Ground to Overhead at 50/75lb

Suggestion: Rest 1:1 between exercises. Rest 2 minutes between rounds.
Keep track of total time.

Session 3

A) High Bar Back Squat with Belt: 3RM (1st rep paused 3 sec), then -10% for 2 x 3 (not paused)

B) Strict Press (Suggestion: hold back this week): 10RM, then -10% for 2 x 10

C) Deadlift paused 3 sec at 2″ off ground: Start at 70% for 8 sets of 1, EMOM, working up but not past 90%

D) 3 Rounds for Total Time:

– 10 Thrusters at 100lb/155lb
– 3 Rope Climbs
– 10 Weighted Pull-up using 10lb/20lb added
– 10 Overhead Squat at 105lb/185lb
– Sprint 400m

Session 4

A) Front Squat with Belt – 1RM with 50lb of Chain (no pause)

B) Snatch Complex (Snatch High Pull x 2, Snatch, OH Squat x 2) – Max, then -20% for 1 sets

C) 3 rounds of:
– 75/135lb One Arm Farmer Walk – 25 yard ea hand
– Strict bear crawl 25 yards
– Strict bear crawl backwards 25 yards

D) 3-4 Rounds:
Set a 75 second Timer
– 3 heavy touch-and-go Snatches: start at 80% of weight used for complex
– 10 Burpee over Bar – 30/36″
– Double-Unders for remaining time
– Rest 2-3 minutes, the goal is full recovery for high effort in each round

Session 5

A) Clean Complex (1 Clean Pull, 1 Clean, 1 Hang Clean, 2 Front Squats, 1 Jerk paused in catch for 3 sec) – Max, then -20% for 1 set

B) Low or High Bar Back Squat without belt – 1RM with 50lb of Chains, paused 3 sec – then -20% for 2 x 3 not paused

C) Push Press: 5RM, then -10% for 2 sets of 5

D) Ground to Overhead Ladder

– You are only allowed one attempt per barbell; each successful lift scores volume points; start anywhere; skip any bar; must move forward only. You are allowed only 60 seconds to complete each set.
Rest 3-5 minutes between sets for 3 sets total.

WEIGHTS (allowed 60 seconds to complete each)
135, 150, 165, 180, 195, 210, 225, 255, 285, 315, 345, 375, 405, 435, 465, 500

Keep Track of Total Weight lifted

E) 25-30 Minutes of Rowing, Running, Biking, etc.
[/memb_has_any_tag]