Perfomance:
A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters
B. For max reps
Front Squats 60% (3)
Front Squats 70% (3)
Front Squats 80% (2)
C. DIANE
21-15-9
Deadlift (225-155)
HSPU
Competition:
A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters
B. Eight sets of:
Bench Press x 3 reps @ 60% of 1-RM
Rest 45 seconds
Bent-Over Row x 4-6 reps @ 21X0
Rest 45 seconds
C. For max reps
Front Squats 60% (3)
Front Squats 70% (3)
Front Squats 80% (2)
D. C. DIANE
21-15-9
Deadlift (225-155)
HSPU
A. With a partner alternate ful rounds
Complete as many rounds and reps as possible in 10 minutes of:
165/110 lb Snatch (power or full) x 3 reps
Burpee Over the Barbell x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .
B. Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb Snatch (power or full) x 3 reps
Burpee Over the Barbell x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .
C. Complete as many rounds and reps as possible in 10 minutes of:
135/95 lb Snatch (power or full) x 3 reps
Burpee Over the Barbell x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Perfomance:
A. 3RFT
Strict Handstand Push-Ups x 6-12 reps
Toes to Bar x 6-15 reps
Burpee box jump over x 20 reps
B. Back Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 70%
* Set 5 – 5 reps @ 75%
* Set 6 – 5 reps @ 80%
* Set 7 – 4-5 reps @ 85%
* Set 8 – 3-4 reps @ 90%
Rest 2 minutes between sets.
Competition:
A. 3RFT
Strict Handstand Push-Ups x 6-12 reps
Toes to Bar x 6-15 reps
Burpee box jump over x 20 reps
B. Every two minutes, for a total of 16 minutes (8 sets), perform:
Clean & Jerk x 1.1
(rest 10 seconds between sets)
C.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes
D. Back Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 70%
* Set 5 – 5 reps @ 75%
* Set 6 – 5 reps @ 80%
* Set 7 – 4-5 reps @ 85%
* Set 8 – 3-4 reps @ 90%
Rest 2 minutes between sets.
Perfomance:
A. ANNIE #Medicion Blue Box
50-40-30-20-10
Sit Ups
DU´s
B. EMOM 8 min
– 3 Clusters @80%
C. Three sets of:
Row 500 Meters (competition run 400 m)
50 Double-Unders
20 Pull-Ups
Rest 3 minutes
Competition:
A. ANNIE #Medicion Blue Box
50-40-30-20-10
Sit Ups
DU´s
B. EMOM 8 min
– 3 Clusters @80%
C.Four sets of:
Strict Ring Dips x 20 reps
(please note if performed unbroken)
Rest 45 seconds
Deadlift x 7 reps @ 75% of 3-RM
Rest 45 seconds
Perfomance:
A. Five sets for times of:
8 Chest-to-Bar Pull-Ups
4 Cleans (power or full @ 75% of your 1-RM)
2 Muscle-Ups
Rest exactly 2 minutes
B. Over Head Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 10 reps @ 70-75%
* Set 5 – 8 reps @ 75-80%
* Set 6 – 6 reps @ 80-85%
* Set 7 – 4 reps @ 85-90%
Rest 2 minutes between sets.
Competition:
A. Five sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B. Five sets for times of:
8 Chest-to-Bar Pull-Ups
4 Cleans (power or full @ 75% of your 1-RM)
2 Muscle-Ups
Rest exactly 2 minutes
C. Over Head Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 10 reps @ 70-75%
* Set 5 – 8 reps @ 75-80%
* Set 6 – 6 reps @ 80-85%
* Set 7 – 4 reps @ 85-90%
Rest 2 minutes between sets.
Perfomance:
A. Five sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
B. 10 min AMRAP
Run 400 Meters
10 Hand-Release Push-Ups
10 pistols
10 Hand-Release Push-Ups
10 pistols
Competition:
A. Five sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
Goal should be to perform all sets with between 90-95% of your 1-RM Snatch.
B. Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.
This is the last week of the volume pressing. Hang in there.
C. 10 min AMRAP
Run 400 Meters
10 Hand-Release Push-Ups
10 pistols
10 Hand-Release Push-Ups
10 pistols
Perfomance:
A. In teams of 4 – 2 men, 2 women, synchronized movements
4 rounds for time of:
20 Burpees
30 Chest-to-Bar Pull-Ups
60 Wall Balls
While the partners work, two remain in position plates
Competition:
A. Take 10-15 minutes to build to a heavy Close-Grip Bench Press
B. Close-Grip Bench Press
*Set 1 – x 2 reps @ 90% of today’s heavy single
*Set 2 – x 3 reps @ 85% of today’s heavy single
*Set 3 – x 4 reps @ 80% of today’s heavy single
*Set 4 – x 5 reps @ 75% of today’s heavy single
*Set 5 – x 6 reps @ 70% of today’s heavy single
Rest no more than 60 seconds between sets.
C. In teams of 4 – 2 men, 2 women, synchronized movements
4 rounds for time of:
20 Burpees
30 Chest-to-Bar Pull-Ups
60 Wall Balls
Perfomance:
A. Pull-Ups with weight, 4 sets max reps
B. Five sets of:
Power/Push Jerk x 2-3 reps @ 80-85%
Rest 2 minutes between sets.
C. Four sets for max reps of:
Against a 3-minute running clock, complete:
Run 400 Meters
Handstand Push-Ups x Max Reps
Rest 2 minutes
Competition:
A. Three sets, not for time, of:
Kettlebell Snatch x 8-10 reps
Skin the Cat x 4-6 reps
Strict Toes to Bar x 8-10 reps @ 3010
(try to control the descent – 3 seconds – from top to full hang)
B. Five sets of:
Power/Push Jerk x 2-3 reps @ 80-85%
Rest 2 minutes between sets.
C. Four sets for max reps of:
Against a 3-minute running clock, complete:
Run 400 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes
Perfomance:
A. 3RFT
Toes to Bar x 10-15 unbroken reps
Weighted Pistols x 10 – 14 reps
Burpees x 20 reps
B. Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-7 – 8 reps @ 65-80%
Rest 2 minutes between sets.
Competition:
A. 3RFT
Toes to Bar x 10-15 unbroken reps
Weighted Pistols x 10 – 14 reps
Burpees x 20 reps
B. Every minute, on the minute, for 9 minutes:
Clean x 3 reps
Minutes 1-3 = 75-80% of 1-RM
Minutes 4-6 = 80-85% of 1-RM
Minutes 7-9 = 85-90% of 1-RM
C. Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-7 – 8 reps @ 65-80%
Rest 2 minutes between sets.
D. Three sets, not for time, of:
Glute-Ham Raise x 6-8 reps @ 20X1
GHD Sit-Up x 15-20 reps
Perfomance:
A. 3RFT
Muscle-Ups x 2-6 unbroken reps
Strict Handstand Push-Ups x Max Unbroken Reps
Toes to Bar 8 – 15 Unbroken reps
B. Back Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 60%
* Set 5 – 5 reps @ 65%
* Set 6 – 5 reps @ 70%
* Set 7 – 5 reps @ 75%
* Set 8 – 5 reps @ 80%
Rest 2 minutes between sets.
Competition:
A. 3RFT
Muscle-Ups x 2-6 unbroken reps
Strict Handstand Push-Ups x Max Unbroken Reps
Toes to Bar 8 – 15 Unbroken reps
B. Every minute, on the minute, for 12 minutes:
1 rep Snatch Squat
* Minutes 1-2 = 65% of 1-RM
* Minutes 3-4 = 70% of 1-RM
* Minutes 5-6 = 75% of 1-RM
* Minutes 7-8 = 80% of 1-RM
* Minutes 9-10 = 85% of 1-RM
* Minutes 11-12 = 90% of 1-RM
D. Back Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 60%
* Set 5 – 5 reps @ 65%
* Set 6 – 5 reps @ 70%
* Set 7 – 5 reps @ 75%
* Set 8 – 5 reps @ 80%
Rest 2 minutes between sets.
Perfomance:
A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters
B. For max reps
Front Squats 60% (3)
Front Squats 70% (3)
Front Squats 80% (2)
C. DIANE
21-15-9
Deadlift (225-155)
HSPU
Competition:
A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters
B. Eight sets of:
Bench Press x 3 reps @ 60% of 1-RM
Rest 45 seconds
Bent-Over Row x 4-6 reps @ 21X0
Rest 45 seconds
C. For max reps
Front Squats 60% (3)
Front Squats 70% (3)
Front Squats 80% (2)
D. C. DIANE
21-15-9
Deadlift (225-155)
HSPU
Perfomance:
A. EMOM 12min
– 5 Clean & Jerk (135/95 lbs)
B. Six sets of: Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest exactly 2 minutes between sets.
Competition:
A. Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
B. Every minute, on the minute, for 12 minutes:
Clean x 2 reps
Minutes 1-4 = 80% of 1-RM
Minutes 5-8 = 85% of 1-RM
Minutes 9-12 = 90% of 1-RM
C. EMOM 12min
5 Clean & Jerk (135/95 lbs)
D. Six sets of: Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest exactly 2 min+A795:A820utes between sets.
Perfomance:
A. Overhead Squat
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
B. 3 RFT
Run 400 m
50 Kettlebell Swings (32/24 kg)
30 Chest-to-Bar Pull-Ups
Run 400 m
Competition:
A. Six sets of:
3-Position Snatch
(floor, mid-thigh, then high hang)
Rest 2 minutes
Build to 75 – 80%
B. Overhead Squat
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
C. Four sets of:
Ring Dips (with a hold) x 10-15 reps @ 20X2
(externally rotate at the top, thumbs out and hold for 2 seconds)
Rest 30 seconds
Strict Chest-to-Bar Pull-Ups x Max Reps
Rest 30 seconds
D. 3 RFT
Run 400 m
50 Kettlebell Swings (32/24 kg)
30 Chest-to-Bar Pull-Ups
Run 400 m
Perfomance:
A. Two sets of:
400 Meter Run @ 80-85%
Rest 3 minutes
B. Elizabeth
21-15-9
Clean (135/95)
Ring-Dips
Competition:
A. Two sets of:
400 Meter Run @ 80-85%
Rest 3 minutes
B. Elizabeth
21-15-9 Clean (135/95) Ring-Dips
For Max Reps :
4 minutes of Burpees
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight for Females – Use a rack)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead (No rack)
C. 5 Spints 25m
Perfomance
A. Every minute, on the minute, for 8 minutes:
Deadlift x 3 reps @ 75-85% of 1-RM
B. Five sets for times of:
135/95 lb Hang Squat Snatch x 5 reps
Handstand Push-Ups to 2″ Deficit x 10 reps
Double-Unders x 30 reps
Rest 60 seconds
Competition:
A. 3 Sets
Muscle-Ups x Max Unbroken Reps
Toes to Bar x 10-12 unbroken reps
Vertical Kettlebell Swings x 20 unbroken reps
kettlebell completely vertical
B. Every minute, on the minute, for 8 minutes:
Deadlift x 3 reps @ 75-85% of 1-RM
C. Five sets for times of:
135/95 lb Hang Squat Snatch x 5 reps
Handstand Push-Ups to 2″ Deficit x 10 reps
Double-Unders x 30 reps
Rest 60 seconds
D. Three sets for times of:
400 Meter Run
Rest 2 minutes
Perfomance:
A. 3RFT
Run 400 m
10 Pistols
10 KB Snatch
10 Ring Push-Ups
B. Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 90% of 1-RM
Set 4 – 95% of 1-RM
Search 1-RM
Competition:
A. 3RFT
Run 400 m
10 Pistols
10 KB Snatch
10 Ring Push-Ups
B. Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 90% of 1-RM
Set 4 – 95% of 1-RM
Search 1-RM
C. Two sets of:
‘Chest-to-Bar Pull-Ups x Max Reps, to practice butterfly
‘
Rest exactly 60 seconds
D. For time:
Row 1000 Meters
Perfomance:
A. Groups of 3:
For time:
Run 1000 Meters (together)
60 Kettlebell Swings (24/16 kg)
100 Double-Unders
Rest exactly 4 minutes, and then . . .
B. For time:
Run 1500 Meters (together)
90 KB Swings
150 Double-Unders
Rest exactly 4 minutes, and then:
C. For time:
Run 2000 Meters (together)
120 Kettlebell Swings
200 Double-Unders
Competition:
A. Take 12-15 minutes to build to a heavy Clean & Jerk
B. Groups of 3:
For time:
Run 1000 Meters (together)
60 Kettlebell Swings (24/16 kg)
100 Double-Unders
Rest exactly 4 minutes, and then . . .
C. For time:
Run 1500 Meters (together)
90 KB Swings
150 Double-Unders
Rest exactly 4 minutes, and then:
D. For time:
Run 2000 Meters (together)
120 Kettlebell Swings
200 Double-Unders
Perfomance:
A. 2RFT:
Front Squat Max reps @ 75%
Rest 4 minutes
B. 3 RFT
18 T2B
15 Snatches (135/95)
12 Over Head Lunges
Competition:
A. 2RFT
Front Squat Max reps @ 75%
Rest 4 minutes
B. Six sets of:
2-Position Snatch
(from mid-thigh, then from the floor)
Rest 2-3 minutes
C. Three sets of:
Back Squat x 5 reps @ 75-80% of 1-RM
Rest 3 minutes
D. Three sets of:
18 T2B
15 Burpees
12 snatches (135/95)
Perfomance:
A. ‘Karen’ Benchmark
150 Wall Ball Shots (For Time)
Rest 4 minutes
B. For time:
10 Hang Cleans (225/145 lbs)
20 Chest-to-Bar Pull-Ups
8 Hang Cleans
16 Chest-to-Bar Pull-Ups
6 Hang Cleans
12 Chest-to-Bar Pull-Ups
4 Hang Cleans
8 Chest-to-Bar Pull-Ups
2 Hang Cleans
4 Chest-to-Bar Pull-Ups
Competition:
A. ‘Karen’ Benchmark
150 Wall Ball Shots (For Time)
B. 3 RFT:
10 Toes to Bar
10 Burpees
10 Alternating Pistols
Rest 2 minutes
B. For time:
10 Hang Cleans (225/145 lbs)
20 Chest-to-Bar Pull-Ups
8 Hang Cleans
16 Chest-to-Bar Pull-Ups
6 Hang Cleans
12 Chest-to-Bar Pull-Ups
4 Hang Cleans
8 Chest-to-Bar Pull-Ups
2 Hang Cleans
4 Chest-to-Bar Pull-Ups
C. Row for 15 minutes at 65-75% pace
A. 1 RM Snatch
B. “Lil’ Nate”
Complete as many rounds and reps as possible in 8 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Front Squats 135/95
Rest exactly 4 minutes, and then . . .
For time:
Perform exactly as many rounds and reps as were completed in the 8-minute AMRAP above of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Front Squats 135/95
Competition:
A. Three sets, not for time, of:
L-Sit x Max Hold
Handstand Walk x 15 Meters
B. Take 12 minutes to build to a heavy Snatch Balance
C. “Lil’ Nate”
Complete as many rounds and reps as possible in 8 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Front Squats 135/95
Rest exactly 4 minutes, and then . . .
For time:
Perform exactly as many rounds and reps as were completed in the 8-minute AMRAP above of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Front Squats 135/95
Perfomance:
A. Five sets for times of:
Touch and Go Power Clean & Jerk x 6 reps
Rest 2 minutes
B. Four rounds for time of:
10 Burpees
15 GHD Sit-Ups
30 Double-Unders
Competition:
A. Four sets of:
Front Squat x 5 reps @ 75% of 1-RM
Rest 2 minutes
B. Five sets for times of:
Touch and Go Power Clean & Jerk x 6 reps
Rest 2 minutes
C. Four sets of:
Back Squat x 5 reps @ 75% of 1-RM
Rest 2 minutes
D. Four rounds for time of:
10 Burpees
15 GHD Sit-Ups
30 Double-Unders
Perfomance:
A. In teams of 4, syncrhonized (m and f work at the same time, alternate rounds)
Complete as many rounds and reps as possible in 12 minutes of:
185/125 lb Power Clean x 4 reps
Chest-to-Bar Pull-Ups x 8 reps
Rest 4 minutes
B. Complete as many rounds and reps as possible in 12 minutes of:
135/95 lb Snatch x 5 reps
Burpees x 10 reps
Rest 4 minutes
Run 800 m (all)
Competition:
A. Take 15 minutes to build to a heavy Snatch
B. In teams of 4, syncrhonized (m and f work at the same time, alternate rounds)
Complete as many rounds and reps as possible in 12 minutes of:
185/125 lb Power Clean x 4 reps
Chest-to-Bar Pull-Ups x 8 reps
Rest 4 minutes
C. Complete as many rounds and reps as possible in 12 minutes of:
135/95 lb Snatch x 5 reps
Burpees x 10 reps
Rest 4 minutes
Run 800 m (all)
