Day 1
Weightlifting
1) (No Contact) Snatch: 10x2 E2MOM starting @60% adding 5-10 lbs per set. If you fail, reduce the weight and finish the
sets.
Strength
1) Front Rack Split Squat: 5x5 add weight each set heavy but not maximal.
2) Snatch Grip Push Press 5x5 add weight each set heavy but not maximal.
Conditioning
In 30 min row as many 500 M intervals as possible. Rest exactly 1 min btwn sets
Goat / Skill
Day 2
Weightlifting
1) Jerk (with 3 sec pause in Catch): Every 90 sec fr 15 min 10x1 a@65% adding 5-10 lbs per set. If you fail, reduce the
weight and finish the sets. Focus on balance and keeping weight in mid foot in dip.
Strength
1) Dead Lift with Pause at Knee: 5x5 add weight each set heavy but not maximal.
2) Tempo T-Bar Row(3-1-3): 5x5 add weight each set heavy but not maximal.
Mixed Modal
Complete for time:
Barbell Thruster – 9 Reps
Toes to Bar – 19 Reps
Barbell Thruster – 6 Reps
Toes to Bar – 16 Reps
Barbell Thruster – 3 Reps
Toes to Bar – 13 Reps
*Use 85% of bodyweight for Barbell Thrusters unless bodyweight exceeds 225 lbs, then use 185 lbs for Thrusters. This
should be heavy."
Goat / Skill
Day 3
Weightlifting
1) (No Hook, No contact) Muscle Snatch: 5x3 add weight each set heavy but not maximal.
2) (No Hook, No contact) Power Clean (From Below knee caps): 8x2 add weight each set heavy but not maximal.
Strength
1) Hands Free Front Squats: 5x5 add weight each set heavy but not maximal.
2) Half Kneeling Bottoms up KB Strict Press"
Mixed Modal
Complete 5 Rounds:
Push Press – Max Reps Unbroken @115/80 lbs.
Sprint – 50 yds
Dips – Max Reps Unbroken
Sprint – 50 yds
Rest 90 Seconds
Goat / Skill
Day 4
Weightlifting
Snatch Pull + Snatch + OH Squat + Snatch Balance: 20 Min E2MOM one complex @60% add 5-10 lbs each set if you
miss reduce load to a weight you made and finish the sets
Strength
1) Back Squat w/ 3 Sec Pause: 5x5 add weight each set heavy but not maximal.
2) Tempo DB Incline Bench (3-1-3): 5x5 add weight each set heavy but not maximal.
Mixed Modal
3 RFT:
7 Squat Cleans, 155/105
14 C2B
21 Box Jumps
Goat / Skill
Day 5
Weightlifting
1) Clean & Jerk: 10x2 E2MOM starting @60% adding 5-10 lbs per set. If you fail, reduce the weight and finish the sets.
Strength
1) Hang Snatch Pull (From top of knee caps): 5x3 add weight each set heavy but not maximal.
2) Snatch Grip RDL + Shrug: 5x5 add weight each set heavy but not maximal.
3) Incline DB Row: 5x5 add weight each set heavy but not maximal."
Mixed Modal
With a partner
20 min AMRAP
Athlete A performs Max effort Burpees while Athlete B runs 400m. Partner C rests, once Athlete B returns from the run,
Athlete C takes over for Athlete A, and Athlete A runs 400M, Athlete B rests. Repeat until time expires. Your Score is the
total # of Burpees you perform as a team.
Weakness Wods
These WODs will be listed weekly, perform them based on what your weaknesses are and how you feel after your
training. Be smart about how often you choose an extra piece and on what day you do it while considering what the
next day has in store.
Upper Body Gymnastics and Engine
Complete 2 rounds for time.
Row 200 Meters
Push Ups – 50 Reps
Row 200 Meters
Rest 90 Seconds
Rest as needed, then…
Complete 2 rounds for time.
Row 100 Meters
Dips – 25 Reps
Row 100 Meters
Rest 60 Seconds
*Perform dips using dip bar or parallettes.
Beach Body
Tabata:
45 lb Barbell Bicep Curl – Max Reps
Ab Mat Sit Up – Max Reps
Banded Tricep Push Down – Max Reps
*Complete 8 full rounds of 20 seconds work : 10 seconds rest at each exercise before moving to the next. There is no
additional rest for transition. Use an unloaded barbell for Bicep Curls and medium to light band for Triceps Push Downs.
Engine
12 min EMOM Sprint 100 Yard Shuttle in 25 yard increments
Pull-up Bar Gymnastics
3 sets of the following Bar Complex:
5 TTB + 4 Bar MU + 3 TTB + 2 Bar MU – all without coming off the bar
Muscle Ups / Weight lifting
AMRAP 5:
5 Muscle ups
10 Cleans pulls / Snatch Pulls @85%
Coach Kevin Doyle