Week 5. It’s anther short week this one but stick to the plan and keep moving.

 

Monday – Squat and Pulling

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Clean & Jerk

Sunday – Service

 

Monday – Squat and Pulling

Closed

Tuesday – Snatch

Closed

 

Wednesday – Conditioning

BB complex 20 minsE2MO2M
3x Power cleans
2x Front squats
1x Push press/Jerk

Y.G.I.G – Reps each below is each broken in any way you wish.10 – D-Ball o/ shoulder
20 – DB Thrusters 20/15
30 – DB Lunges
40 – DB Renegade Rows
50 – Sit Ups
60 – Double Unders
50 – Sit Ups
60 – Double Unders
50 – Sit Ups
40 – DB Renegade Rows
30 – DB Lunges
20 – DB Thrusters
10 – D-Ball o/ shoulder

 

Thursday – Gymnastics

 

Friday – Deadlift and pushing

A Deadlifts 5×5
A1 Bench press 5×5

10mins work
B DB RDL 4×6-12
B1 Ring press ups x6-12

buy in 1000mtrs
5xrounds
6x Db snatches
3x rope climb
6x Db squats
3x MU/Burpee pull ups
buy out 1000mtrs

 

Saturday – Clean & Jerk

Anthony Waller Special

 

Sunday – Service

 

 

Week 4. It’s a short week this one but stick to the plan and keep moving.

 

Monday – Squat and Pulling

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Clean & Jerk

Sunday – Service

 

Monday – Squat and Pulling

A Back Squats – 6x40sec @70%+ E2MO2M

 

10min AMRAP for quality

B Strict pull-ups x ME

B1 RFE split squats x4-6el

 

100 Thursters @40/30 for time every 2mins 10 T2B/T2R

 

3x20xGHD sit ups (med ball- see Geoff)

 

Tuesday – Snatch

Snatch bar warm-up.

 

Snatch high pull, Hang muscle snatch, power snatch, Snatch balance, Full snatch.

5×2,2,2,2,2,2

 

C Power or Squat Snatch 6×3,3,2,2,1,1

 

buy in 45/60kcals each

4 rounds each YGIG per round

Dual Db push press x12 @22.5/15kg

Burpees over DB x8

Cash-out 45/60kcals each

 

Wednesday – Conditioning

“Hero workout”

Artie

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 thrusters, 45/30

21mins YGIG

Just keep moving

YGIG 12/15 Kcals each

every 2nd round do6 burpees together

 

Thursday – Gymnastics

 

Friday – Deadlift and pushing

Deadlifts 6×5,5,3,3,1,1

 

B Bench press 4×6-8

B1 DB RDL 4×6-12

 

YGIG reps as you want

100 wall balls

100x box jump overs

100 KBS

100 KB step ups

100 Burpees

In the time remaining bicep curls and tricep ext

 

Saturday – Clean & Jerk

Anthony Waller Special

 

Sunday – Service

Enjoy your day off

Week 3.

 

Monday – Squat and Pulling

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Clean & Jerk

Sunday – Service

 

Monday – Squat and Pulling

A Back Squats – 5×5 E2MO2M 12mins

 

B single arm DB row x6

B1 DB Box step ups x6el

 

3 RFT

400m Run or cals x 18/ 24

4-8Muscle ups /8xburpee pull-ups

16x press ups

32x air squats

 

Tuesday – Snatch

Snatch bar warm-up.

Snatch high pull, Hang muscle snatch, power snatch 3×2,2,2

 

B Snatch jerk and snatch balance, OHS 3×2,2,2

 

C Power Snatch E30sec 1x10min

 

AMRAP 12min -YGIG rounds

16x AKB swings -Heavy

8x HSPU

4x T2B

 

Wednesday – Conditioning

Working in YGIG Per movement

 YGIG reps 21-15-9-15-21

Hang power clean and press @45/30kg

Air squats

 

“Rowing and then some more”

YGIG AFAP tag team style

500mtrs each

400 mtrs each

300 mtrs each

200 mtrs each

100 mtrs each

 

100x sit-ups

 

Thursday – Gymnastics

 

Friday – Deadlift and pushing

Deadlifts 6×3

 

B DB RDL 4×10-12

B1 HSPU 4×4-12

 

50x Wall balls

60x DU

40x Burpees

50x DU

30x Box jumps

40x DU

20x T2B

30x DU

10x MU/burpee pull ups

 

Saturday – Clean & Jerk

Anthony Waller Special

 

Sunday – Service

21minsE3MO3M

BB complex

7×9,7,5,3,1,1,1 reps each round

deadlifts

Power clean

front squats

push press/jerk

 

5x rounds for time

Rope climbs x3

DB lunges x6el

Burpee box jumps x9

Week 2.

 

Monday – Squat and Pulling

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Clean & Jerk

Sunday – Service

 

Monday – Squat and Pulling

A Back Squats – 5×5 E2MO2M

12mins AMRAP for Quality

B Double bench DB row x6

B1 RFE split squats x6el

“Buy, Buy, Buy”

Buy-In: 50/40 Calorie

Into Max Rounds in 10mins

30x Double-Unders

alt rounds between

16xKB goblet Squats 24/16

8x pull-ups

Hanging tucks 8x slow with control

Tuesday – Snatch

Snatch bar warm-up.

A Snatch high pull, Hang muscle snatch, power snatch 3×2,2,2

B Snatch jerk and snatch balance, OHS 3×2,2,2

C EMOM x12min

Power Snatch-build to a heavy double

YGIG Bike/ski only

160/200 kcals

8/10 kcals each

into

50each single DB snatches 22.5/15

Wednesday – Conditioning

BB Cleans complex

YGIG -20 mins -per round

7x Deadlifts

5x power clean

3x front squats

1x Thruster

YGIG per round x6 rounds each

12/15 kcals

6 burpees

into

100 sit-ups each

Thursday – Gymnastics

Friday – Deadlift and pushing

Deadlifts 5×3

 

12min AMRAP for Quality

B Rev drop lunges 4×6-8each leg

B1 Bench press 4×4-12

12min up the ladder 1 Plus 3

1x wall walks

3x wall balls

2x wall walks

6x wall balls

3x wall walks

9x wall balls

etc

Lying banded hamstring curls x50

Saturday – Clean & Jerk

Cleans

The Waller Special

Sunday – Service

12/16Kcal

1x round “CINDY”

12/16Kcal

2x round “CINDY”

12/16Kcal

3x round “CINDY”

12/16Kcal

4x round “CINDY”

Bar weight to remain the same throughout

4 Rounds

9 Thrusters (medium)

9 Burpee

Rest 2 mins

5 Rounds

7 Front Squats

7 HSPU

Rest 2 mins

6 Rounds

5 Hang Clean

5 Pull Ups /MU

Rest 2 mins

5 efforts for max weight clean and jerk.