TRAINING PROGRAM

MONDAY, 2/3   

WOD:

AMRAP 8

  • 12/10 Cal Row / Bike
  • 10 Handstand Pushups
  • 10 Renegade Rows (15/10)

REST 2:00 MIN

AMRAP 8

  • 12/10 Cal Row or Bike
  • 10 HSPU
  • 10 Renegade Rows 

ENDURANCE/BODYWEIGHT

WOD:

Every 3:00 for 7 Sets 

  • 200 m Run
  • 10-15 Pullups*
  • 10-15 Pushups*
  • Max Alt. Lunges

*Athletes choose how many Pullups and Pushups they do every Set. Stick with that number and complete unbroken or break it up once max! 


ADVANCED WEIGHTLIFTING

Focus: Clean & Jerk


GYMNASTICS

Focus: Strict Gymnastics - Pullup (1/4)


TUESDAY, 3/3 

Lift:

10 Min to find 

  • 10 RM Back Squat

WOD:  

4 RFT

  • 75 Double Unders
  • 15 Hang Squat Cleans (40/25)

Timecap = 11 Min. (Scale to be able to complete!)


ENDURANCE/BODYWEIGHT

WOD:

 EMOM x 28

  • 1: 6/6 Single Arm DB Burpee
  • 2: 12/12 Single Arm DB Push Press
  • 3: 18 Situps
  • 4: Rest 

FOUNDATION WEIGHTLIFTING

Focus: Clean & Jerk


WEDNESDAY, 4/3  

Skill:

10 Minutes for 

  • Strict Muscle Ups / False Grip Work

WOD:

E2MOM x 20

  • 1&2: 400 m Run
  • 3&4: 15 Burpees into Max Muscle Ups / Pullups / Ringrows

GYMNASTICS

Focus: Strict Gymnastics - Dip (1/4)


ADVANCED WEIGHTLIFTING

Focus: Snatch


THURSDAY, 5/3

WOD:

5 Sets

  • 20/15 Cal Bike or Row
  • 25 Russian KB Swings (32/24)
  • 20 Box Stepups (24/20)

Rest 2:00 Min. between Sets

Post-WOD:

3 Sets

  • 30 Weighted Situps

Rest as needed


ENDURANCE/BODYWEIGHT

WOD:

8 RFT

  • 10 MB Squat Cleans
  • 12 MB Reverse Lunges
  • 14 MB Plank Rolls 

Timecap = 16 Min.

Post-WOD:

Tabata (8 x 20/10)

  • 1: Glute Bridges
  • 2: MB Russian Twists

FOUNDATION WEIGHTLIFTING

Focus: Snatch


FRIDAY, 6/3 

Lift:

10 Min to find

  • 1 RM Clean & Jerk 

WOD

"Cali Bear"

Every 30 Sec for 20 Minutes

  • 1 Power Clean & Jerk (100/70)

Beginners: Scale down and perform 2-3 unbroken Reps per Minute within 10-15 Sec max.!


SATURDAY, 7/3

TEAM-WORKOUT 

In Teams of 2 - For Time

  • 100 Cal Row
  • 100 Pullups
  • 30 Front Squats
  • 50 Pullups
  • 50 Cal Row
  • 30 Front Squats

P1 works while P2 rests. Workout must be completed in order, split Reps any way.

Front Squat comes from the Ground. C2B is optional for Teams or Teammembers.