November 1st, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
90/90
Turkish Get Ups

Strength
A. No Contact Power Clean; 50%x2; 60%x2; 70%x2
B. Power Clean; (80%x1; 85%x1; 90%x1) x 2
C1. Good Mornings x 10 x 3
C2. DB Hammer Curls x 10 x 3
C3. Skullcrushers x 10 x 3

Conditioning
Row 500 meters @ 2k pace
Rest 2 minutes
x 6

October 31st, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

Gymnastics Testing (Rest as needed between tests)
A. Strict CTB Pull-ups; 1 set for max reps @21X0
B. Kipping Ring Muscle Ups; 1 set for max reps
C. 200 Foot HS Walk for time

Strength
A. Snatch Balance- build to a tough single
B. Snatch Pull + Snatch; 50%x2; 60%x2; 70%x2x2; 80%x2
C. Front Squat @40X1; 85%x1-2 reps for 8 total reps

Conditioning
4 Rounds for time of:
400 Meter Run
15 Overhead Squats @135/95
3/2 Legless Rope Climbs

October 28th, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

Gymnastics
EMOM x 12
Minute 1: Strict HSPUs x 3-5 reps
Minute 2: Straight Leg Kipping Toes to Bar x 5.5.5
Minute 3: Kipping HSPUs x 10-15 reps
Minute 4: Plate Pinch Walk x 100ft

Strength
A. High Hang Snatch; 50%x4; 60%x4; 70%x4
B. OHSQ @10 second lowering and 10 second hold at the bottom; Heavy Single in 3-4 sets
C. Back Squat; 75%x5x3
D. Supinated Row x8x3

Conditioning
90 Double Unders
9 Hang Squat Snatches (135/95 lb)
9 Bar Muscle Ups
70 Double Unders
7 Hang Squat Snatches
7 Bar Muscle Ups
50 Double Unders
5 Hang Squat Snatches
5 Bar Muscle Ups
(Time cap: 11 minutes)

*This can be scaled to 115/75, and 2:1 Chest-to-Bars, but still performing 5 BMUs to finish

October 26th, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

Gymnastics
A. Every 2 minutes x 5 sets:
Strict Defecit HSPU w/5-second lowering x 2-3 reps
B. HSPUs from pike with toes on Physio Ball x 8-12 reps x 3
C. Kipping Ring Pull-ups x 5 reps w/10-second hold at top and 10-second lowering on last rep x 3 sets

Conditioning
Run 400 Meters @3 seconds faster than best mile pace
Rest 60 seconds
x 3
Rest 3 minutes
x 3 rounds

October 25th, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
90/90
Turkish Get Ups

Strength
A. Power Clean off Blocks; 50%x4; 60%x4; 65%x4; 70%x4
B. Push Press + Push Jerk; 50%x2; 60%x2x2; 70%x2x2 (% based off PJ)
C. Overhead Yoke Carry; 100ft x 3 sets

Assistance
weighted soresen hold x 30 sec. x 3
straight bar curls x 10×3
banded tricep ext. x 10×3
wrist curls x 10per direction x 2

Conditioning
1 minute row @ 75%
1 minute ski @ 85%
1 minute AMRAP Double Unders
Rest 2 minutes
x 4

October 24th, 2016

**Easier week this week; Week 9 (12)
Strength
A. Snatch Balance x5x5 (off feel)
B. Snatch; 70%x3x4
C. Front Squat; 65%x8x3

Conditioning
For time:
60 Calorie Row
50 Wall Balls (20/14# to 10′ target)
40 Box Jump Overs (24/20″)

Rest as needed, then…

Assault Bike 35 seconds @85-90%
Assault Bike 25 seconds @50%
x 10