Class Programming
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Week 1
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12/17/1812/18/1812/19/1812/20/1812/21/18
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E2MOM x 10 minBenchJerkPressE2MOM x 10 min
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Clean Complex1x5 @ 80%E2MOM x 8 min1x5 @ 80%Snatch Complex
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1 High Hang Clean1x3 @ 85%3 Jerks1x3 @ 85%1 High Hang Snatch
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1 Hang Clean1x1 @ 90%from the rack1x1 @ 90%1 Hang Snatch
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1 Power Clean1x1 @ 95%Deadlift1x1 @ 95%1 Power Snatch
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1 Front Squat
Hanging Knees to Chest x 10
1x5 @ 80%Russian Twists x 15ea1 OHS
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SquatStrict Pull-Ups x 5/31x3 @ 85%5 RoundsFront Squat
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1x5 @ 80%15 min AMRAP1x1 @ 90%10 DB HPC + Press3x8 leave 2 RIR
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1x3 @ 85%8 Ring Rows1x1 @ 95%20 Sit-UpsHollow Hold x :45
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1x1 @ 90%16 DB BenchPlank x :45Farmers Carry (R) x BAB10 Min AMRAP
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1x1 @ 95%1 Field LapEMOM x 12 minFarmers Carry (L) x BAB1 Field Lap
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WTD. Sit-Ups x 10Min 1 - 20 Air Squats30 DU
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4 RoundsMin 2 - KB Deadlift20 Wall Balls
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15 KBSMin 3 - 10/8 Calories
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15 Burpees
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10 TTB
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Week 2
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12/24/1812/25/1812/26/1812/27/1812/28/18
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JerkPressSnatch Complex
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E2MOM x 8 min1x5 @ 60%E2MOM x 10 min
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Holiday No Training3 Jerks1x5 @ 70%3 Snatch
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from the rack1x5 @ 80%2 Hang Snatch
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Deadlift1x1 @ 90%1 OHS
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1x5 @ 60%Russian Twists x 15eaFront Squat
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1x5 @ 70%EMOM x 18 minutes3x8 leave 2 RIR
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1x5 @ 80%
Min 1 - DB Hang Squat Clean Thrusters x 10
Hollow Hold x :45
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1x1 @ 90%Min 2 - Max Single or Double UndersAMRAP x 10 minutes
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Plank x :45Min 3 - TTB x 10200m Row
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3 RoundsKBS x 15
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Lunges (Total) x 16WTD H2T x 15
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DB Front Squats x 12
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DB Curl to Press x 8
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Rest 1 minute
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Week 3
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12/31/181/1/191/2/191/3/191/4/19
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JerkPressSnatch Complex
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E2MOM x 8 min1x5 @ 60%E2MOM x 10 min
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Holiday No Training3 Jerks1x5 @ 70%High Hang Snatch x 1
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from the rack1x5 @ 80%Hang Snatch x 1
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Deadlift1x1 @ 90%Snatch x 1
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1x5 @ 60%Russian Twists x 15eaOHS x 1
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1x5 @ 70%5 RoundsFront Squat
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1x5 @ 80%Field Lap x 13x8 leave 2 RIR
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1x1 @ 90%Single Unders x 50 or Double Unders x 25Hollow Hold x :45
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Plank x :45Hang Power Cleans x 1012 min AMRAP
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3 RoundsBox Jump x 9
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DB Lunges (Total) x 20
Kipping Knees to Chest x 15
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KBS x 15Calorie Row x 21/18
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HRPU x 10
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Wall and Back Run
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Week 4
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1/7/191/8/191/9/191/10/191/11/19
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E2MOM x 10 minBenchDeadliftPressE2MOM x 10 min
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Clean Complex1x5 @ 80%1x5 @ 80%1x5 @ 80%Snatch Complex
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High Hang Clean x 11x3 @ 85%1x3 @ 85%1x3 @ 85%High Hang Snatch x 1
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Front Squats x 21x1 @ 90%1x1 @ 90%1x1 @ 90%OHS x 2
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Power Clean x 11x1 @ 95%1x1 @ 95%1x1 @ 95%Power Snatch x 1
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Clean x 1
Hanging Knees to Chest x 10
Plank x :45Russian Twists x 15eaSnatch x 1
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SquatStrict Pull-Ups x 5/36 Rounds40-20-10Front Squat
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1x5 @ 80%
Death by Push-Ups every :30
Field Lap x 1Double Unders3x8 leave 2 RIR
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1x3 @ 85%:30 = 1 Push-upDB Squat Cleans x 1020-15-10Hollow Hold x :45
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1x1 @ 90%Minute 1 = 2 Push-ups3 RoundsPull-Ups5 Rounds
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1x1 @ 95%Minute 1.5 = 3 Push-upsRight side plank x :2015-15-15DB Push Press x 9
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WTD. Sit-Ups x 10etc....Left side plank x :20DB Lateral RaiseFarmers Walk x BAB
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12 minute AMRAPRow 1500m
Mtn. Climbers x 40 total
*no more than 15lb and go untilBurpees x 9
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DB Split Squats x 6ea
every 250m performdb is level with shoulderWall and Back x 1
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SA DB Press x 6eaRing Row x 10
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DB Row x 8eaLeg Raises x 10
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V-Up x 10
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Wall and Back x 1
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Week 5
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1/14/191/15/191/16/191/17/191/18/19
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E2MOM x 10 minBenchJerkPressE2MOM x 10 min
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Clean + 2 FS1x3 @ 80%E2MOM x 8 min1x3 @ 80%Snatch + 2 OHS
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Min 0 - 75%1x3 @ 85%2 Jerks1x3 @ 85%Min 0 - 70%
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Min 2 - 80%1x1 @ 90%from the rack1x1 @ 90%Min 2 - 75%
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Min 4 - 85%1x1 @ 95%Deadlift1x1 @ 95%Min 4 - 80%
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Min 6 - 90%
Hanging Knees to Chest x 10
1x3 @ 80%Russian Twists x 15eaMin 6 - 85%
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Min 8 - 90%Strict Pull-Ups x 5/31x3 @ 85%5 RoundsMin 8 - 85%
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Squat4 Rounds1x1 @ 90%Field Lap x 2Front Squat
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1x3 @ 80%DB Bench x 101x1 @ 95%DB Front Squats x 153x8 leave 2 RIR
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1x3 @ 85%Ring Rows or Pull-ups x 15Plank x :45Hollow Hold x :45
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1x1 @ 90%DU x 60 or SU x 1204 Rounds12 min AMRAP
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1x1 @ 95%Field Lap x 1Row 200m
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WTD. Sit-Ups x 10DB RDL x 10Flutter Kicks x 50
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12-10-8-6-4Box Jumps x 9Air Squats x 25
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DB HPCH2T x 15DB Lateral Raise x 12
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12-12-12-12-12
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Burpees
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