Oly- and Strength-Bias
Workout Program
Macrocycle Table of Contents:
Week 1: Hypertrophy 1
Week 2: Hypertrophy 2
Week 3: Hypertrophy 3
Week 4: Hypertrophy 4
Week 5: Hypertrophy Transition Week
Week 6: Strength 1
Week 7: Strength 2
Week 8: Strength 3
Week 9: Strength 4
Week 10: Strength Transition Week
Week 11: Peak 1
Week 12: Peak 2
Week 13: Peak 3
Week 14: 1 RM Week
Week 15: MetCon Testing Week
This Macrocycle contains 5 workouts per week designed for a rest day between workouts 2 and 3 and between 5 and the start of the next week. Here’s an example of how you can structure this:
Monday - Workout 1
Tuesday - Workout 2
Wednesday - Rest
Thursday - Workout 3
Friday - Workout 4
Saturday - Workout 5
Sunday - Rest
Hypertrophy Week 1
1. Oly
8 x 2-Minute Rounds
3 High-hang Cleans + 1 Jerk (Working Between 95-135)
2. Dynamic Effort
2.1
6 x 1-Minute Rounds
3 Back Squats (165)
2.2
10 x 1-Minute Rounds
1 Banded Deadlifts (185 +Stand on Purple Band)
3. Muscle Building
3 Hard* Sets
Back Rack Lunges (95)
*Today's Hard Set is 3-4 Reps Shy of Failure
1. Oly
Jerk Balance + Split Stance Strict Press + Recover
5 Sets of 1 + 5 + 1 (65)
2. MetCon
11-Min AMRAP FIT
1-3-5-...-(+2)
Lateral Burpees
Push Press (55)
3. Accessory
3 x Hard* Super Sets
a. Double DB Decline Bench Press (30s)
b. Double DB Bent-over Rows (30s)
c. Weighted Sit-ups (As Heavy As Possible)
*Today's Hard Sets are 3-4 Reps Shy of Failure
1. Oly
8 x 1:45 Rounds
3 + 1 High-Snatch (Working Between 75-100)
2. Muscle Building
Safety Squat Bar (SSB) Squat*
1 Set of 5 (85)
1 Set of 5 (115)
3 Sets of 10 (130)
*The SSB is ~60lbs, so keep that in mind as you load the bar up.
3. Oly Accessory
4 x 1:30 Rounds
3 Snatch Pulls (115)
1. Stability Conditioning
For Quality
30 Turkish Get-ups (15)
10-Min Time Cap
2. MetCon - TESTING
8-Minute AMRAP
8 DB Alternating One-arm Snatches (35)
8 Box Jump-Overs (16")
-----Rest 2-Minutes-----
8-Minute AMRAP
8 DB Alternating One-arm Hang Clean and Jerk (35)
8 Toes-to-bars
1. Dynamic Effort
6 x 1-Minute Rounds
3 Bench Presses (115)
2. Oly
8 x 2-Minute Rounds
3 Split Jerks (Working Between 95-135)
3. Accessory
3.1
3 x Hard* Super Sets
a. Double DB Chest Flys (20s)
b. Double DB Reverse Flys (10s)
c. Russian Twists (20)
*Today's Hard Sets are 3-4 Reps Shy of Failure
3.2
1 Max Set
Push-ups
Hypertrophy Week 2
1. Oly
8 x 2-Minute Rounds
3 High-hang Cleans + 1 Jerk (Working Between 95-135)
2. Dynamic Effort
2.1
8 x 1-Minute Rounds
3 Back Squats (165)
2.2
10 x 1-Minute Rounds
1 Banded Deadlifts (190 +Stand on Purple Band)
3. Muscle Building
3 Hard* Sets
Back Rack Lunges (95)
*Today's Hard Set is 2-3 Reps Shy of Failure
1. Oly
Jerk Balance + Split Stance Strict Press + Recover
5 Sets of 1 + 5 + 1 (70)
2. MetCon
5 Rounds FIT
10 Pull-ups
10 Push Press (65)
10 Box Jump-overs (16")
3. Accessory
3 x Hard* Super Sets
a. Double DB Decline Bench Press (30s)
b. Double DB Bent-over Rows (30s)
c. Weighted Sit-ups (As Heavy As Possible)
*Today's Hard Sets are 2-3 Reps Shy of Failure
1. Oly
8 x 1:45 Rounds
3 High-Hang Snatches (Working Between 75-105)
2. Muscle Building
Safety Squat Bar (SSB) Squat*
1 Set of 5 (85)
1 Set of 5 (115)
1 Set of 10 (140)
2 Sets of 10 (130)
*The SSB is ~60lbs, so keep that in mind as you load the bar up.
3. Oly Accessory
4 x 1:30 Rounds
3 Snatch Pulls (120)
1. Stability Conditioning
For Quality
30 Turkish Get-ups (15)
10-Min Time Cap
2. MetCon - TESTING
3 Rounds For Time
200m Run
10 Hang Power Cleans (75)
-----Rest 6 Minutes-----
Then,
21-15-9 Reps for Time
Burpees
Toes-to-bars
1. Dynamic Effort
8 x 1-Minute Rounds
3 Bench Presses (115)
2. Oly
8 x 2-Minute Rounds
3 Split Jerks (Working Between 95-135)
3. Accessory
3.1
3 x Hard* Super Sets
a. Double DB Chest Flys (20s)
b. Double DB Reverse Flys (10s)
c. Russian Twists (20)
*Today's Hard Sets are 2-3 Reps Shy of Failure
3.2
1 Max Set
Push-ups
Hypertrophy Week 3
1. Oly
8 x 2-Minute Rounds
2 High-hang Cleans + 1 Jerk (Working Between 95-140)
2. Dynamic Effort
2.1
5 x 1-Minute Rounds
3 Back Squats (175)
2.2
10 x 1-Minute Rounds
1 Banded Deadlifts (195 + Stand on Purple Band)
3. Muscle Building
3 Hard* Sets
Back Rack Lunges (95)
*Today's Hard Set is 2 Reps Shy of Failure
1. Strength/Skill
20 x 1-Minute Rounds
Odd Rounds: 3 Push Presses (85)
Even Rounds: 3 Toes-to-bars
2. MetCon
15-Minute AMRAP FIT
5 Power Snatches (65)
5 Push-ups
5 Box Jump + Step Downs (24")
3. Accessory
3 x Hard* Super Sets
a. Double DB Decline Bench Press (30s)
b. Double DB Bent-over Rows (30s)
c. Weighted Sit-ups (As Heavy As Possible)
*Today's Hard Sets are 1-2 Reps Shy of Failure
1. Oly
8 x 1:45 Rounds
2 High-Hang Snatches (Working Between 75-110)
2. Muscle Building
Safety Squat Bar (SSB) Squat*
1 Set of 5 (85)
1 Set of 5 (115)
1 Set of 5 (130)
3 Sets of 10 (140)
*The SSB is ~60lbs, so keep that in mind as you load the bar up.
3. Oly Accessory
5 x 1:30 Rounds
2 Snatch Pulls (125)
1. MetCon
1st Part Same as Class
30-20-10 Reps For Time
Wallballs (14)
DB Alternating One-arm Snatches (35)
200m Run
13-Minute Time Cap
Keep Clock Running, rest, and at 18-Minute Mark:
6 Rounds for Quality
4 Strict Pull-ups
2 Turkish Get-ups on Each Side (25)
1. Dynamic Effort
5 x 1-Minute Rounds
3 Bench Presses (125)
2. Oly
8 x 2-Minute Rounds
2 Split Jerks (Working Between 95-140)
3. Accessory
3.1
3 x Hard* Super Sets
a. Double DB Chest Flys (20s)
b. Double DB Reverse Flys (10s)
c. Russian Twists (20)
*Today's Hard Sets are 1-2 Reps Shy of Failure
3.2
1 Max Set
Wide Grip Push-ups
Hypertrophy Week 4
1. Oly
8 x 2-Minute Rounds
2 High-hang Cleans + 1 Jerk (Working Between 95-145)
2. Dynamic Effort
2.1
7 x 1-Minute Rounds
3 Back Squats (175)
2.2
10 x 1-Minute Rounds
1 Banded Deadlifts (200 + Stand on Purple Band)
3. Muscle Building
3 Hard* Sets
Back Rack Lunges (95)
*Today's Hard Set is 1 Rep Shy of Failure
1. Strength/Skill
20 x 1-Minute Rounds
Odd Rounds: 3 Push Presses (95)
Even Rounds: 4 Toes-to-bars
2. MetCon
1-2-3-...-10 Reps FIT
Dumbbell Right-arm Snatches (35s)
Dumbbell Left-arm Snatches
Lateral Burpees
3. Accessory
3 x Hard* Super Sets
a. Double DB Decline Bench Press (30s)
b. Double DB Bent-over Rows (30s)
c. Weighted Sit-ups (As Heavy As Possible)
*Today's Hard Sets are 0-1 Reps Shy of Failure
1. Oly
8 x 1:45 Rounds
2 High-Hang Snatches (Working Between 75-115)
2. Muscle Building
Safety Squat Bar (SSB) Squat*
1 Set of 5 (85)
1 Set of 5 (115)
1 Set of 5 (130)
1 Set of 3 (140)
1 Set of 10 (150)
2 Sets of 10 (140)
*The SSB is ~60lbs, so keep that in mind as you load the bar up.
3. Oly Accessory
10 x 1:00 Rounds
1 Snatch Pulls (135)
1. MetCon
FIT
50 Double Unders
Then, Immediately
5 Rounds
20 Calorie Row
6 DB Alternating Shoulder Get-up* and Over a Box (25lb over 24” Box)
*Hold DB on Shoulder and not overhead.
1. Dynamic Effort
7 x 1-Minute Rounds
3 Bench Presses (125)
2. Oly
8 x 2-Minute Rounds
2 Split Jerks (Working Between 95-145)
3. Accessory
3.1
3 x Hard* Super Sets
a. Double DB Chest Flys (20s)
b. Double DB Reverse Flys (10s)
c. Russian Twists (20)
*Today's Hard Sets are 0-1 Reps Shy of Failure
3.2
1 Max Set
Push-ups
Hypertrophy Transition Week
1. Skills
1.1
5-Minutes of
Double Under Practice
1.2
10-Minutes of
Ring Muscle-up Practice
2. MetCon
“The Lyon”
5 Rounds, Each for Time - Testing
7 Squat Cleans
7 Shoulder-to-overheads (95)
7 Burpee + Chest-to-bar Pull-ups
2-Minute Rest
1. Skills
1.1
5-Minutes of
Double Under Practice
1.2
10-Minutes of
Ring Muscle-up Practice
2. MetCon
15 Rounds for Distance
1-Minute Walk
1-Minute Run
1. Skills
1.1
5-Minutes of
Double Under Practice
1.2
10-Minutes of
Ring Muscle-up Practice
2. MetCon
30-25-20-15-10-5 Reps FIT
DB One-arm Alternating Snatches (35)
Box Jumps (16")
1. Skills
1.1
5-Minutes of
Double Under Practice
1.2
10-Minutes of
Ring Muscle-up Practice
2. MetCon
5 Rounds for Time
10 Double DB Thrusters (35s)
10 Pull-ups
20 Double Unders
1. Skills
1.1
5-Minutes of
Double Under Practice
1.2
10-Minutes of
Ring Muscle-up Practice
2. MetCon
FIT
400m Run
40 Air Squats
400m Run
40 Push-ups
400m Run
40 Air Squats
400m Run
40 Burpees
Strength Week 1
1. Oly
1.1
8 x 2-Minute Rounds
2 High-hang Cleans + 1 Jerk (55-80%)
1.2
5 x 1-Minute Rounds
2 Clean Pulls (90%)
2. Hypertrophy
2.1
3 x Hard Sets
Bulgarian Split Squats (35% 1 RM Back Squat)
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
2.2
3 Hard Super Sets
a. Hip Thrusts (35% of 1 RM Back Squat)
b. KB/DB Side Bends (Heavy)
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
1. Metabolic Conditioning (MetCon)
3 Rounds FIT
30 Box Jumps (*)
5 Toes-to-bars
15 Deficit Push-ups (Hands on 45lb Bumper Plates)
5 Toes-to-bars
*Use a height from which you can bound your box jumps...even if for now that is only a few bumper plates stacked up. You must develop the bound low to build it higher.
2. Accessory Work
3 Hard* Super Sets
a. Strict Ring Dip Negatives
b. Strict Pull-up Negatives
c. Anchored Laying Leg Raises
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
1. Oly
1.1
8 x 2-Minute Rounds
2 High-hang Snatches (55-80%)
1.2
5 x 1-Minute Rounds
2 Snatch Pulls (90%)
2. Strength
Front Squat
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 6 (70%)
2 Sets of 6 (65%)
3. Accessory Work
3 x Hard* Super Sets
a. GHD Sit-ups
b. GHD Hip Extensions
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
1. Endurance
3 Rounds FIT
1,000m Row*
10 Burpee Pull-ups
*Start extremely conservative on the rower with a damper setting of 1-3.
2. Accessory Work
3 Hard Sets*
Heavy Sandbag Hold
*Don't go to failure, but make each set really hard.
**I don’t have a video for this yet, but it’s just pick up the sandbag and bear hug it on your chest.
1. Strength
Bench Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 6 (70%)
3 Sets of 6 (65%)
2. Accessory Work
3 Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Barbell Bent-over Rows
c. Barbell Roll-outs
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
3 x Hard* Super Sets
a. Deficit Push-ups then Deficit Knee Push-ups**
b. Weighted AbMat Sit-ups
*Today's "Hard Sets" should be 3-4 Reps Shy of Failure
**Do a hard set of deficit push-ups, then immediately do a hard set of deficit knee push-ups as a drop set.
Strength Week 2
1. Oly
1.1
8 x 2-Minute Rounds
2 High-hang Cleans + 1 Jerk (55-85%)
1.2
10 x 30-Second Rounds
1 Clean Pulls (95%)
2. Hypertrophy
2.1
3 x Hard Sets
Bulgarian Split Squats (35% 1 RM Back Squat)
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
2.2
3 Hard Super Sets
a. Hip Thrusts (35% of 1 RM Back Squat)
b. KB/DB Side Bends (Heavy)
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
1. Metabolic Conditioning (MetCon)
3 Rounds FIT
15 Left-arm Kettlebell Swings (45)
15 Right-arm Kettlebell Swings
15 Burpee Box Jumps (12”)
15 Deficit Push-ups
16-Minute Time Cap
2. Accessory Work
3 Hard* Super Sets
a. Strict Ring Dip Negatives
b. Strict Pull-up Negatives
c. Anchored Laying Leg Raises
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
1. Oly
1.1
8 x 2-Minute Rounds
2 High-hang Snatches (55-85%)
1.2
10 x 30-Second Rounds
1 Snatch Pulls (95%)
2. Strength
Front Squat
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
2 Sets of 6 (70%)
1 Set of 6 (65%)
3. Accessory Work
3 x Hard* Super Sets
a. GHD Sit-ups
b. GHD Hip Extensions
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
1. MetCon
5 Rounds FIT
400m Run
5 Unbroken T&G Clean and Jerks (95)
50 Double Unders*
*Do as many Double Unders as possible in 2 attempts. Finish the remaining 50 reps as single unders.
25-Min Time Cap
2. Accessory Work
3 Hard Sets*
Heavy Sandbag Hold and Walks
*Don't go to failure, but make each set really hard.
**I don’t have a video for this yet, but it’s just pick up the sandbag and bear hug it on your chest and then walk.
1. Strength
Bench Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
2 Sets of 6 (70%)
2 Sets of 6 (65%)
2. Accessory Work
3 Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Barbell Bent-over Rows
c. Barbell Roll-outs
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
3 x Hard* Super Sets
a. Deficit Push-ups then Deficit Knee Push-ups**
b. Weighted AbMat Sit-ups
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
**Do a hard set of deficit push-ups, then immediately do a hard set of deficit knee push-ups as a drop set.
Strength Week 3
1. Oly
1.1
8 x 2-Minute Rounds
2 Hang Cleans (55-85%)
1.2
5 x 1-Minute Rounds
2 Clean Pulls (100%)
2. Hypertrophy
2.1
3 x Hard Sets
Bulgarian Split Squats (35% 1 RM Back Squat)
*Today's "Hard Sets" should be 1-2 Reps Shy of Failure
2.2
3 Hard Super Sets
a. Hip Thrusts (35% of 1 RM Back Squat)
b. KB/DB Side Bends (Heavy)
*Today's "Hard Sets" should be 1-2 Reps Shy of Failure
1. Oly
Split Jerk
8 Sets of 2 (55-80%)
2. MetCon
5-Minute AMRAP FIT
7 Push Presses (65)
7 Box Jumps (16”)
3. Accessory
3 Hard* Super Sets
a. Strict Ring Dip Negatives
b. Strict Pull-up Negatives
c. Anchored Laying Leg Raises
*Today's "Hard Sets" should be 1-2 Reps Shy of Failure
1. Oly
1.1
8 x 2-Minute Rounds
2 Hang Snatches (55-85%)
1.2
5 x 1-Minute Rounds
2 Snatch Pulls (100%)
2. Strength
Front Squat
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 3 (70%)
1 Set of 6 (75%)
1 Set of 6 (70%)
1 Set of 6 (65%)
3. Accessory Work
3 x Hard* Super Sets
a. GHD Sit-ups
b. GHD Hip Extensions
*Today's "Hard Sets" should be 1-2 Reps Shy of Failure
1. MetCon
"Kelly" - Testing
5 Rounds
400m Run
30 Box Jumps (20”)
30 Wallballs (14)
35-Minute Time Cap
2. Accessory Work
3 Hard Sets*
Heavy Sandbag Hold and Walks
*Don't go to failure, but make each set really hard.
**I don’t have a video for this yet, but it’s just pick up the sandbag and bear hug it on your chest and then walk.
1. Strength
Bench Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 3 (70%)
1 Set of 6 (75%)
1 Set of 6 (70%)
2 Sets of 6 (65%)
2. Accessory Work
3 Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Barbell Bent-over Rows
c. Barbell Roll-outs
*Today's "Hard Sets" should be 1-2 Reps Shy of Failure
3 x Hard* Super Sets
a. Deficit Push-ups then Deficit Knee Push-ups**
b. Weighted AbMat Sit-ups
*Today's "Hard Sets" should be 1-2 Reps Shy of Failure
**Do a hard set of deficit push-ups, then immediately do a hard set of deficit knee push-ups as a drop set.
Strength Week 4
1. Oly
1.1
8 x 2-Minute Rounds
2 Cleans (55-85%=85-135)
1.2
10 x 30-Second Rounds
1 Clean Pulls (105%=165)
2. Accessory
2.1
3 x Hard Sets
Bulgarian Split Squats (35% 1 RM Back Squat=75)
*Today's "Hard Sets" should be 1 Rep Shy of Failure
2.2
3 Hard Super Sets
a. Hip Thrusts (35% of 1 RM Back Squat=75)
b. KB/DB Side Bends (Heavy=45)
*Today's "Hard Sets" should be 1 Reps Shy of Failure
1. Oly
Snatch
8 Sets of 2 (55-85%=65-100)
2. MetCon
FIT
30 Overhead Squats (30%=45)
30 Knees-to-elbows
30 Sit-ups
30 Sumo-deadlift High-Pulls*
30 Sit-ups
30 Knees-to-elbows
30 Overhead Squats
15-Minute Time Cap
*For SDHPs with 45lb, don’t go from the ground, just get the barbell mid-shin for each rep.
3. Accessory
3 Hard* Super Sets
a. Strict Ring Dip Negatives
b. Strict Pull-up Negatives
c. Anchored Laying Leg Raises
*Today's "Hard Sets" should be 1-2 Reps Shy of Failure
1. Oly
1.1
8 x 2-Minute Rounds
2 Cleans + 1 Jerk (55-85%=85-135)
1.2
10 x 30-Second Rounds
1 Snatch Pulls (105%=125)
2. Strength
Front Squat
1 Set of 6 (40%=80)
1 Set of 3 (55%=105)
1 Set of 3 (65%=125)
1 Set of 3 (70%=135)
3 Sets of 6 (75%=145)
3. Accessory
3 x Hard* Super Sets
a. GHD Sit-ups
b. GHD Hip Extensions
*Today's "Hard Sets" should be 1 Rep Shy of Failure
1. MetCon
5 Rounds FIT
8 DB/KB Left-arm Hang Clean and Jerks (40)
8 DB/KB Left-arm Overhead Lunges
8 DB/KB Right-arm Hang Clean and Jerks
8 DB/KB Right-arm Overhead Lunges
400m Run
30-Minute Time Cap
2. Accessory
3 Hard Sets*
Heavy Sandbag Hold and Walks
*Don't go to failure, but make each set really hard.
**I don’t have a video for this yet, but it’s just pick up the sandbag and bear hug it on your chest and then walk.
1. Strength
Bench Press
1 Set of 6 (40%=55)
1 Set of 3 (55%=80)
1 Set of 3 (65%=95)
1 Set of 3 (70%=100)
3 Sets of 6 (75%=105)
1 Set of 6 (65%=95)
2. Accessory
3 Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Barbell Bent-over Rows
c. Barbell Roll-outs
*Today's "Hard Sets" should be 1 Rep Shy of Failure
3 x Hard* Super Sets
a. Deficit Push-ups then Deficit Knee Push-ups**
b. Weighted AbMat Sit-ups
*Today's "Hard Sets" should be 1 Rep Shy of Failure
**Do a hard set of deficit push-ups, then immediately do a hard set of deficit knee push-ups as a drop set.
Strength Transition Week
1. Skills
5 Minutes of Jump Rope Practice
2. MetCon
7-Min AMRAP FIT
3 Jerks (70%=110)
6 Strict Pull-up Negatives
3. Accessory
3 Hard* Super Sets
a. False Grip Ring Rows
b. Strict Ring Dips
*Today's "Hard Sets" should be 5 Reps Shy of Failure
1. Skills
5 Minutes of Double Under Practice
2. Skills
False Grip Ring Rows
2 Sets of 5 with a Pause at the Chest
Kneeling Ring Muscle-up Transitions
5 Sets of 3
3. MetCon
10 x 2-Minute Rounds, Each For Time
7 Cal Assault Bike Sprint
1. Skills
5 Minutes of Double Under Practice
2. Skills
Banded Ring Muscle Transitions
5 Sets of 3
Seated Banded Ring Muscle-ups
5 Sets of 3
3. MetCon
5 x 3-Min Rounds* FIT
400m Run
10 KB Left-arm Swings (Heavy=45)
10 KB Right-arm Swings
ARMAP Lateral Burpees
*Rest 3-Minutes Between Rounds
1. Skills
5 Minutes of Double Under Practice
2. Skills
False Grip Ring Rows
3 Sets of 5 with Pause at Chest
Kneeling Ring Muscle-ups
3 Sets of 3
Banded Ring Muscle-up Transitions
3 Sets of 3
Seated Banded Ring Muscle-ups
3 Sets of 3
3. Accessory
"Modified Cindy" - TESTING
20-Min AMRAP
3 Pull-ups
6 Push-ups
9 Air Squats
Peak Week 1
1. Oly
15-Minutes to Find
Clean & Jerk (1 Rep Max for the Day)
2. MetCon
Back Squat
1 Set of 5 (40% = 90)
1 Set of 5 (55% = 120)
1 Set of 5 (65% = 145)
1 Set of 4 (70% = 155)
1 Set of 3 (75% = 165)
1 Set of 2 (80% = 175)
1 Set of 1 (85% = 185)
5 Sets of 1 (90% = 195)
3. Accessory
10 x 30-Second Rounds
1 Clean Pull (100% = 160)
1. Dynamic Effort
8 x 1-Minute Rounds
3 Narrow-grip* Bench Press (55% = 80)
*Grip 1-inch Narrower on Each Side than Usual.
**Dynamic Effort = Control the way down, and drive up as hard and fast as possible.
2. Oly
8 x 2-Minute Rounds
3 Snatch Balances (Work Up as Heavy as Technique Allows)
3. MetCon
10-Minute AMRAP FIT
10 Box Jumps (Medium=20”)
3 Burpee + Chest-to-bar Pull-ups
1. Oly
15-Minutes to Find
Snatch (1 Rep Max for the Day)
2. Dynamic Effort
12 x 1-Minute Rounds
2 Front Squats (55%=105)
*Dynamic Effort = Control the way down, and drive up as hard and fast as possible.
3. Accessory
10 x 30-Second Rounds
1 Snatch Pull (100%=115)
1. MetCon
4 Rounds FIT
Run*
6 Push Jerks (65%=85)
*Round 1: 200m
Round 2: 400m
Round 3: 800m
Round 4: 1,200m
-----Rest 5-Minutes-----
Then, 1 Sprint Round
400m Run
20 Jumping Lunges
20 Burpees
1. Strength
Bench Press
1 Set of 5 (40% = 55)
1 Set of 5 (55% = 80)
1 Set of 5 (65% = 95)
1 Set of 4 (70% = 100)
1 Set of 3 (75% = 105)
1 Set of 2 (80% = 115)
1 Set of 1 (85% = 120)
5 Sets of 1 (90% = 130)
2. Accessory
3 Hard* Super Sets
a. Double Dumbbell Incline Chest Flys
b. Double Dumbbell Bent-over Rows
c. Ring Supported Leg Raises
*Today's "Hard Sets" should be 3-4 Rep Shy of Failure
3 Hard* Super Sets
a. Double Dumbbell Bench Presses
b. Double Dumbbell Bicep Curls
c. Dumbbell Russian Twists
*Today's "Hard Sets" should be 3-4 Rep Shy of Failure
Peak Week 2
1. Strength Endurance
8 Hour AMRAP
Move other people’s crap around.
Haha, but seriously, you did so much for us, I cannot thank you enough!!!
1. Dynamic Effort
8 x 1-Minute Rounds
3 Narrow-grip* Bench Press (70% = 100)
*Grip 1-inch Narrower on Each Side than Usual.
**Dynamic Effort = Control the way down, and drive up as hard and fast as possible.
2. Oly
8 x 2-Minute Rounds
3 Snatch Balances (Work Up as Heavy as Technique Allows)
3. MetCon
10-Minute AMRAP FIT
0.3 Miles on Assault Bike
10 Push Presses (55%=70)
5 Barbell Roll-outs
1. Oly
1.1
15-Minutes to Find
Snatch (1 Rep Max for the Day)
1.2
10 x 30-Second Rounds
1 Snatch Pulls (105%=125)
2. MetCon
8 Rounds FIT
8 Kettlebell Swings (Heavy=45)
8 Burpees
4 KB Left-arm Farmer Carry Box Step-overs (16")
4 KB Left-arm Farmer Carry Box Step-overs
1. Strength
Back Squat
1 Set of 5 (40% = 90)
1 Set of 5 (55% = 120)
1 Set of 5 (65% = 145)
1 Set of 4 (70% = 155)
1 Set of 3 (75% = 165)
1 Set of 2 (80% = 175)
1 Set of 1 (85% = 185)
1 Set of 1 (90% = 195)
1 Set of 1 (95% = 210)
1 Set of 1 (100% = 220)
2. MetCon
1-2-3-…-10 Reps FIT
Front Squats (115/80/40%)
Lateral Burpees
10-Minute Time Cap
1. Strength
Bench Press
1 Set of 5 (40% = 55)
1 Set of 5 (55% = 80)
1 Set of 5 (65% = 95)
1 Set of 4 (70% = 100)
1 Set of 3 (75% = 105)
1 Set of 2 (80% = 115)
1 Set of 1 (85% = 120)
1 Set of 1 (90% = 130)
1 Set of 1 (95% = 135)
1 Set of 1 (100% = 145)
2. Accessory
3 Hard* Super Sets
a. Double Dumbbell Incline Chest Flys
b. Double Dumbbell Bent-over Rows
c. Ring Supported Leg Raises
*Today's "Hard Sets" should be 2-3 Rep Shy of Failure
3 Hard* Super Sets
a. Double Dumbbell Bench Presses
b. Double Dumbbell Bicep Curls
c. Dumbbell Russian Twists
*Today's "Hard Sets" should be 2-3 Rep Shy of Failure
Peak Week 3
1. Oly
1.1
15-Minutes to Find
Snatch (1 Rep Max for the Day)
1.2
15-Minutes to Find
Clean & Jerk (1 Rep Max for the Day)
2. MetCon
1. Oly
15-Minutes to Find
Jerk (1 Rep Max for the Day)
2. Dynamic Effort
8 x 1-Minute Rounds
3 Narrow-grip* Bench Press (75% = 105)
*Grip 1-inch Narrower on Each Side than Usual.
**Dynamic Effort = Control the way down, and drive up as hard and fast as possible.
3. MetCon
15-12-9-6-3 Reps FIT
Power Snatch (45%=55)
Pull-ups
12-Minute Time Cap
1. Oly
1.1
Snatch
Work up to 3 Singles (80%=95)
1.2
Clean and Jerk
Work up to 3 Singles (80%=125)
2. Dynamic Effort
10 x 1-Minute Rounds
2 Back Squats (75%=165)
*Dynamic Effort = Control the way down, and drive up as hard and fast as possible.
1. Skills
Butterfly Kipping Pull-up Practice
2. MetCon
5 x 3-Minute AMRAPS FIT (3:00 Rest)
Take 3 Attempts to Accumulate 15 Double Unders and Finish the Remaining Reps as Single Unders
5 Push-ups
10 Alternating Single-leg Box Squats (16” Box)
10 Burpees
-----10-Min Rest-----
1 Round FIT
40 Wallballs (Light=14)
800m Run
1. Oly
1.1
Snatch
Work up to 5 Singles (60%=70)
1.2
Clean and Jerk
Work up to 5 Singles (60%=95)
2.Endurance
FIT
5,000m Row
1 RM Week
1. Oly
Clean 1 RM
3 Sets of 3 High-hang Cleans (65)
2 Sets of 2 (85)
1 Set of 1 (100)
1 Set of 1 (110)
1 Set of 1 (120)
1 Set of 1 (130)
1 Set of 1 (140)
1 Set of 1 (150)
1 Set of 1 (160)
2. MetCon
1. Oly
Jerk 1 RM
3 Sets of 3 (65)
2 Sets of 2 (85)
1 Set of 1 (100)
1 Set of 1 (110)
1 Set of 1 (120)
1 Set of 1 (130)
1 Set of 1 (140)
1 Set of 1 (150)
1 Set of 1 (160)
2. Strength
Bench Press 1 RM
1 Set of 5 (55)
1 Set of 5 (80)
1 Set of 5 (95)
1 Set of 4 (100)
1 Set of 3 (105)
1 Set of 2 (115)
1 Set of 1 (120)
1 Set of 1 (130)
1 Set of 1 (135)
1 Set of 1 (145)
1. Oly
Snatch 1 RM
3 Sets of 3 High-hang (45)
2 Sets of 2 (65)
1 Set of 1 ( 75)
1 Set of 1 (80)
1 Set of 1 ( 90)
1 Set of 1 (96)
1 Set of 1 (101)
1 Set of 1 (106)
1 Set of 1 (111)
1 Set of 1 (116)
1 Set of 1 (120)
2.Endurance
For Quality
5,000m Row
1. Strength
1.1
Push Press 1 RM
1 Set of 5 (50)
1 Set of 5 (70)
1 Set of 4 ( 80)
1 Set of 3 (90)
1 Set of 2 (100)
1 Set of 1 (110)
1 Set of 1 (115)
1 Set of 1 (120)
1 Set of 1 (126)
1 Set of 1 (130)
1.2
Push-ups
1 Set of 6
1 Max Set
1.3
Strict Pull-ups
1 Set of 4
1 Max Set
1. Strength
Back Squat 1 RM
1 Set of 5 (90)
1 Set of 5 (120)
1 Set of 5 (145)
1 Set of 4 (160)
1 Set of 3 (170)
1 Set of 2 (180)
1 Set of 1 (190)
1 Set of 1 (200)
1 Set of 1 (210)
1 Set of 1 (220)
MetCon Testing Week
You Can Join A Class Today If You’d Like
1. Skill Test
8-Minutes to Find
Max Handstand Hold
2. Movement Test
Double DB Overhead Hold (2 x 30lb Dumbbells)
3. Metabolic Conditioning Test (MetCon)
"Fran"
21-15-9 Reps for Time
Thrusters (65)
Pull-ups
10-Minute Time Cap
You Can Join A Class Today If You’d Like
1. Skills Test
8-Minutes to Find
Max Handstand Hold
2. Movement Test
3. Metabolic Conditioning Test (MetCon)
"Elizabeth" - TESTING
21-15-9 Reps for Time
Cleans (95)
Ring Dips
10-Minute Time Cap
You Can Join Today’s Class If You’d Like
1. Movement Test
Dumbbell One-arm High-Pull and Hold (Medium = 20)
2. Metabolic Conditioning Test (MetCon)
"DT" - TESTING
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (95)
15-Minute Time Cap
You Can Join Today’s Class If You’d Like
1. Movement Test
Sots Press Test
2. Skills Test
5-Minutes to Find
Max Set of Triple or Double Unders
3. Metabolic Conditioning (MetCon)
"Nancy" - TESTING
5 Rounds for Time
400m Run
15 Overhead Squats (75)
22-Minute Time Cap
1. Skills Tests
10:00 to Find
Max Set Double Unders
Max Handstand Hold
2. MetCon Strength
“Lynne” - TESTING
5 Rounds for Reps
Max Set Bench Press (90)
~20-Second Rest
Max Set Strict Pull-ups
~3-Minute Rest