THURSDAY

Strength 

A. hand power clean 

3x4 sets building 

B. halting clean pull

3x3 sets


Conditioning

1000m row

75 double unders

50 hspu

75 double unders

1000m row 

Bob Appleby
WEDNESDAY

Skill: kipping/butterfly scapulas pull ups 

6-8 x4 sets

Hand stand walks/holds: 5 min 

Conditioning: 5 rounds

200m run 

8 strict pull ups 

12 burpees

16 V ups 

Bob Appleby
TUESDAY

Conditioning

A: 8 min amrap 

5 s20 95/65

10 double unders

10/20, 15/30, 20/40, 25/50…


B. 4 rounds

1000m row

1 min rest

Bob Appleby
MONDAY

Strength

Clean Complex x 5 sets 

1 clean + 1 halting low hang clean 

Front Squat 

3x3 (one weight)

Accessory Work

Alternate 4 rounds

partial ROM  deadlifts x8

kneeling kb/plate halos x

Bob Appleby
Saturday

For Time

With a Partner split up the reps anyway you’d like

50 Chest to Bar Pull-ups

100 Medball Squat Cleans 20/14# ball

1000m Sled Drag (4x45/2x45+1x25) On top of Sled - May use both partner at the same time to drag sled

100 Wall Balls 20/14#, 10’ Target

50 Toes to bar

+

Finisher

Sorensen Hold (GHD Hip Extension Hold)

30s On/ 30s Off

x 5 Roudns

Mandy Drummond
Friday

Olympic Weightlifting

Snatch Balance

2 Reps x 5 sets

*Work Heavier than last week

+

Snatch High Pull

3 reps x 4 sets

pause at knee on way up

Working at 90-100% of Max Snatch

+

C1. Single Arm DB Press: 10/side x 3 sets

C2. Single Arm DB High Pull: 10/side x 3 sets

C3. Seated Cuban Rotations: 8 Reps x 3 sets

* Use same weight for high Presses + high Pulls

Mandy Drummond
Thursday

Upper Body Strength Work

A1. Ring Support Hold + Ring Bottom of Dip Hold: 15s +15s x 5 rest

Rest 20s

A2. DB Floor Press: 30s AMRAP x 5 sets

Rest 2 Minutes

+

8 Minute as Many Rounds as Possible

100’ Bear Crawl

8 Burpee Box Over 24/20'“

8 Double KB Russian Swings 24/16kg

*May transfer over box any way you’d like

Mandy Drummond
Wednesday

Conditioning

25 Minutes as Many Rounds as Possible

200m Run

30 Inverted Rows

300m Run

20 Kipping Pull-ups

400m Run

10 Strict Pull-ups

+

Core Cash Out

Reverse Tabata Russian Twists

10s on, 20s Rest x 4 Minutes (8 Rounds)

Light Weight! Move quick

Mandy Drummond
Tuesday

Gymnastics Skills Practice:

16 Minutes, Alternating Movements Every Minute On the Minute

Even Minute: 1 Rope Climb

Odd Minute: 50’ Double KB/DB Front Rack Walking Lunge

+

Every 2 minutes Perform

5 Reverse Burpee (Candlestick To Handstand)

10 UB Heavy Deadlifts

x 5 Rounds

Mandy Drummond
Monday

Olympic Weightlifting

Power Clean + Front Squat + Hang Clean + Front Squat: 1+1+1+1 x 5 sets

Look to work a little heavier than last week across all five sets

+

Met Con:

For Time

20 Cal Ski Erg

30 Thrusters 115/85#

40 KB Swings 24/16kg

50 Cal Row

Mandy Drummond