Programming W/C 29th October 2018


Skill / strength

Every 3:00 for 12:00 (4 rounds):
8-10 BB Strict Press
rest 15s
5-10 Strict Pull-ups
rest remainder

Scale Pull-ups to self assisted pull-ups or a combination of 1-4 strict pull-ups and the remainder self assisted.


3 sets, AMRAP 5, rest 2:30 between sets

Round 1:
45 Double Unders
15 Shoulders to Overhead (42.5/30)
15 Burpees, lateral over bar

Round 2:
36 Double Unders
12 Shoulders to Overhead (42.5/30)
12 Burpees, lateral over bar

Round 3:
27 Double Unders
9 Shoulders to Overhead (42.5/30)
9 Burpees, lateral over bar


Scale the STOH weight so that all rounds can be completed unbroken.

Each set has slightly fewer reps of each movement so that when you start the next work interval you’ll still be able to push.

Today’s workout is a competitive piece so really attack to get the most out of it.


Skill / strength

Front Squat5-5-4-4-3-3, every 2:30, build across sets

Relative to 1RM goal percentages should be:
5 @ 75-80%
4 @ 80-85%
3 @ 85%+


In pairs alternating movements each round
20 Walking Lunges with DBs (22.5/15kg)
200m Run
20 Kettlebell Swings (32/24kg)

Rx+ DB weight 30/20kg
Scale DB and KB weight as needed


This workout is about continuous movement during your work intervals. Don’t let yourself redline, so scale the weight as needed to allow you to keep moving without stopping.


Wednesday OLY Wednesday
Skill / strength

5×5, every 3:00
During rest complete:
30-60s Side Plank each side

Start at 75% of 5RM and build from there (~65-70% 1RM)


1. Tall Snatch + Overhead Squat – 3×3+3

2. Hip Snatch + Overhead Squat – 3×3+1

3. Hang Snatch + Below Knee Hang Snatch + Low Hang Snatch – 12×1+1+1, every 90s

4. Overhead Squat – 5×3, build across sets


Muscle-ups / Toes to Bar

6+6 Single DB Clean & Jerk (22.5/15kg)
8 Toes to Bar
6 Handstand Push-ups
8 Pull-ups

Toes to Bar Scaling:
– Scale to 8/12/16 Strict Knee Raises (Beg/Int/Adv)

HSPU Scaling
– Scale to 6/8/12 push-ups (Beg/Int/Adv)

Pull-up Scaling:
– Scale to jumping pull-ups
– Rx+ to 6 CTB or 4 Bar Muscle-ups


Today’s workout is a test of pacing, don’t come out of the gates too hot, break the movements into manageable chunks as you work your way through. For most of us the limiter here is going to be muscle fatigue, rather than heart or lungs, so manage that from the start.



In teams of 3:
5:00 per station, 1:30 transition between stations

1 – Rope Climb
*alternate every 1/2/3 reps

2 – Prowler (100/70kg – 70/50kg)
*rotate every 1-2 lengths

3 – D-Ball Over Shoulder
*alternate every 1/2/3 reps

4 – Farmer’s Carry (50/32kg – 32/24kg)
*alternate every 1-2 lengths

5 – Ski
*rotate every 20s

Goal is to get deep into the higher heart rates and effort levels, push from the start. If you’re not feeling nervous by the start the 3rd minute of each round, you’re not going hard enough


Skill / strength

6×4, rest 2:00 between sets
*top 3 sets should all be heavy, last set should be near max

Last 3 sets should all be 80% or more of 1RM


In teams of 2, complete:

3 x 5:00 work, 5:00 rest
30 Synchro DB Snatch (22.5/15)
60 cal Ski
AMRAP Box Jump Overs (24/20″) In remaining time

The rest interval on today’s workout is long so you can really attack each round. This is a competitive piece and attack it as such. The place you can make up the most time on this workout is the ski-erg. Be smart with how you share the work out here and don’t hold back.


 Saturday Weightlifting Team Training

Clean & Jerk

1. Warm-up/Footwork Primer:
Foot work drill (no bar)- 3×5 of each:
– step back, step forward, recover
– step back, stomp forward, recover
– drop to split from toes

2a. Press in Split – 3×5
2b. Drop to Split – 3×5
*for drop to split hold bar overhead throughout

3. Hang Clean + Push Press + Split Jerk – 3×1+2+3

4. Hang Clean + Below Knee Hang Clean + Low Hang Clean + Split Jerk – 5×1+1+1+1, building across sets

5. Push Press – 3×5, heavy

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