Programming Week of 8/19/19

Monday

A.

5 Rounds

3 Seated Broad Jumps

Rest :30

6 Barbell RDLs - tempo 2121

Rest 2:00

  • Reset between each jump, aim for max distance each rep. Keep the barbell off the ground for the duration of each set

B.

3 Rounds - CAP 15

400m Run

12 Alt DB Power Snatches

21 Single DB Goblet Squats


Scaled: 35/20lbs

Rx: 50/35lbs

Comp: 70/50lbs

  • Target unbroken DB movements on each round

Tuesday

A.

Power Snatch

2 x 2 @ 70%

2 x 2 @ 75%

2 x 2 @ 80%

  • Drop and reset between reps, targeting adding 5-15lbs from last weeks sets

B.

8 Rounds of :20 On / :10 Off

Strict Pull-ups

Bike Cals

Handstand Push-ups

Bike Cals

Scaled: Ring Rows, Deficit Push Ups @ 4/3”

Rx: As Written

Comp: Strict HSPU

  • Pick a movement level that allows you to move well. If you can only get 2-3 strict pull ups each round then scale down. Deficit push ups with hands on 45/35lb plates

Wednesday

A.

Front Squat

15:00 to build to heavy set of 3 - tempo 11X1

  • Tempo takes priority - be strict on the :01 pause at the bottom. 


B.

14 min AMRAP

18 US KB Swings

12 KB Overhead Walking Lunges

50 Double Unders

Scaled: Russian Swings @ 35/26lbs, 100 Single Unders

Rx: 53/36lbs

Comp: 70/53lbs

  • Ideally unbroken on the KBS but the grip will get challenging. Switch the KBs on the lunges after 6 reps or each round

Thursday

A.

Core Circuit - 3 Rounds

3 KB Turkish Get Ups (each side, heavy)

1:00 Plank on Rings

10 Standing Pallof Press (each direction) w/ :02 pause at extension on each rep

  • Rest as needed between movements and rounds, 15:00 time frame


A1. 

Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here

B.

25 min AMRAP @ 80%

25 Cal Row

20 Alt Step Ups @ 24/20”

15 Ab Mat Sit Ups

10 DB Devil Press

Scaled: 30/20lbs

Rx: 35/25lbs

  • Moderate pace, keep the transitions short and take the time to focus on your breathing rhythm

Friday

A.

4 Rounds

6 DB Bench Press

Rest :60

4 Weighted Pull Ups

Rest 2:00

  • Scale pull ups to 4 negative pull ups on :04 descent for each rep

B.

AMRAP 16

30 DB Hang Clean and Jerks (15 each side)

25/18 Cal Bike

20 Barbell Facing Burpees

15 Deadlifts

Scaled: 35/20lbs, 185/125lbs

Rx: 50/35lbs, 245/165lbs

Comp: 70/50lbs, 315/225lbs

  • DB should be completed in 1-2 sets per side. Keep the deadlifts to 3 sets at the most - scale weight to allow for that

Saturday

Comp Class

A.

Snatch

Every :20 for 8 Reps

1 @ 75%

Rest 2:00

Every :20 for 6 Reps

1 @ 80%

Rest 2:00

Every :20 for 4 Reps

1 @ 85%

  • No missed reps, focus on form with a moderate load

B.

For Time

15 Ring Muscle Ups

400m Run

15 Overhead Squats @ 165/115lbs

800m Run

15 Overhead Squats @ 165/115lbs

400m Run

15 Ring Muscle Ups

  • Scale RMU to 15 BMU or 30 CTB as needed. OHS should be 1-2 sets

C.

100 Hollow Rocks

Break up as needed


9am Class

For Time - Team of 3

90 Chest to Bar Pull Ups

400m Sandbag Run

45 Overhead Squats

800m Sandbag Run

45 Overhead Squats

400m Sandbag Run

90 Chest to Bar Pull Ups

Scaled: Ring Rows/Pull Ups, 95/65lbs

Rx: 115/80lbs

  • When the workout starts 1 team member picks up the sandbag (50/35lbs) and it stays off the ground until the workout is complete. Break up the Pull Ups and Squats as needed, whole team runs together

Jon Colborn
Programming Week of 8/12/19

Monday

A.

Power Snatch

2 x 2 @ 65%

2 x 2 @ 70%

2 x 2 @ 75%

  • Drop and reset between reps, if you don’t know your max keep the weight to something moderate and repeatable

B.

For Time - CAP 11

21 Bar Facing Burpees

21 Power Snatches

15 Bar Facing Burpees

15 Overhead Squat

9 Bar Facing Burpees

9 Squat Snatches

Scaled: Lateral Bar Burpee Step Overs, 95/65lbs

Rx: 115/80lbs

Comp: 135/95lbs

  • Power Snatches should be strung together, preferably no more than 5 sets to complete - don’t just go with singles. OHS should be 1-3 sets, squat snatches can be singles to finish

Tuesday

A.

Back Squat

Every 2:00 for 8 Rounds

3 @ 70%

  • Build weight after the 3rd and 6th rounds if possible, the final set shouldn’t be close to max effort

B.

4 Rounds - CAP 18

400m Run

20 DB Hang Clean + Jerks (10 each arm)

15 Chest to Bar Pull Ups

Scaled: 35/20lbs, Pull Ups/Ring Rows

Rx: 50/35lbs

Comp: 70/50lbs

  • DBs should be no more than 2 sets per arm, preferably 1 set per arm. Push the difficulty on the pull ups - if you are good with pull ups use today’s workout to do chest to bar, even if you go for 5 CTB, 10 regular pull ups for each round

Wednesday

A.

4 Rounds

6 DB Z Press

Rest :60

6 Bent Over Barbell Rows

Rest 2:00

  • Position and technique takes priority over the weight. Don’t arch your back on the presses, keep the DBs pulled back overhead. Just the arms moving on the rows


B.

AMRAP 7

Wallballs

On the Minute: 5 Deadlifts

Scaled: 14/10lbs, 165/115lbs

Rx: 20/14lbs, 225/155lbs

Comp: 30/20lbs, 245/165lbs

  • Score is total WB across the workout. Start with 5 deadlifts, then hit a set on each minute. DL should be unbroken every time. Only do the Comp weight on the DL if you’re doing it on the WB

Thursday

A.

Handstands

10 min Technique

  • Wall Walks

  • Balances Against Wall

  • Freestanding Balances

OTM 5

:20 Freestanding Handstand OR 2-3 Wall Walks

  • If you want to work on HS walks then you need to be able to hold a freestanding handstand for at least :10

A1. 

Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here

B.

OTM 20 @ 80%

Min 1: Russian KB Swings

Min 2: Assault Bike

Min 3: Plank

Min 4: Rest

Scaled: 35/26lbs

Rx: 53/35lbs

  • KB Swings should be 1-2 sets of work for the full minute. 

Friday

A.

Power Clean

6 x 3 Touch + Go

  • Rest 2:00 between sets, start around 70% and build as possible

B.

Every 2:30 for 6 Rounds

12 Toes to Bar

8 Front Squats

Scaled: Hanging Knee Raises, 115/80lbs

Rx: 165/105lbs

Comp: 185/130lbs

  • Target keeping each round under 1:15 every time. Front squats should be unbroken, taking the bar from the ground for each set

Saturday


Gym Closed


Jon Colborn
Transition Week 8/5/19

Monday - Upper Body Pulling

A.

20 mins Tech + Coaching

Pull Ups

Chest to Bar Pull Ups

Bar Muscle Ups

Ring Muscle Ups

B.

12 min AMRAP

21 KB Swings

14 KB Goblet Reverse Lunges

7 Push Jerks

Scaled: 35/26lbs, 115/80lbs

Rx: 53/35lbs, 135/95lbs

Comp: 53/35lbs, 165/115lbs

  • Each movement should be unbroken, at least through the first couple of rounds

Tuesday - Squat

10 mins Hip Mobility

Couch Stretch

Glute Wall Stretch

Banded Hamstring Floss

10 mins Squat Technique

Foot Positioning

Torso Position

Correctional movements

B.

For Time - CAP 20

400m Run

40 Wall Balls

40 Box Jumps

400m Run

30 Wall Balls

30 Box Jump

400m Run

20 Wall Balls

20 Box Jumps

Scaled: 14/10lbs, Step Ups @ 24/20”

Rx + Comp: 20/14lbs, 24/20”

  • Target an even pace throughout - don’t try to push too hard on the opening round. WB and BJ should be completed in no more than 3 sets for each round, step down from the box jumps

Wednesday - Upper Body Pushing

A.

10 mins Shoulder Mobility

Lax Ball Scap Smash

Banded Lat Stretch

Banded Super Rack

10 mins Overhead Stability

Banded KB Press

Overhead KB Carries

B.

Every 4:00 for 5 Rounds

3 Bar Muscle Ups

6 Toes to Bar

9 Power Snatch

15/12 Cal Bike

Scaled: 6 Ring Rows, Hanging Leg Raise, 75/55lbs

Rx: 6 Chest to Bar Pull Ups, 95/65lbs

Comp: 115/80lbs

  • Target sub 2:30 for each round - scale weights/movements to allow for this. It’s a deload week, you don’t need to crush yourself.

Thursday - Rowing

A.

10 mins Row Technique

Into

4 Rounds

30 Strokes

1:30 Rest

B.

18 min AMRAP

400m Row

15 No Push Ups Burpees

2 KB Turkish Get Ups (each side)

  • 80% aerobic effort throughout. Take the time to focus on row technique

Friday - Weightlifting

A.

10 mins - Snatch

Lift Offs

Pulls

Balances

10 mins - Clean + Jerk

Lift Offs

Pulls

Jerks

B.

3 Rounds - CAP 8

21/15 Cal Row

75 Double Unders

Into

3 Rounds - CAP 8

20 Alt DB Snatches

12 Lateral DB Burpees

Scaled: 18/12 Cal Row, 100 Single Unders, 35/25lbs

Rx: 50/35lbs

Comp: 70/50lbs

  • Smooth movement - keep the pace controlled but not easy

Saturday

Comp Class

A.

OTM 24

Min 1: 1 Legless Rope Climb

Min 2: 8 Narrow Grip Overhead Squats (build weight)

Min 3: 12-16 Freestanding Shoulder Taps

Min 4: 8 Stone to Shoulder @ 145/115lbs

B.

5 Rounds

200m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx: 115/80lbs

Comp: 135/95lbs

9am Class

For Time - CAP 35 - Teams of 2

100 Plate Ground to Overhead @ 45/35lbs

100 Hang Power Cleans @ 95/65lbs

100 Wall Balls @ 20/14lbs

100 Push Press @ 95/65lbs

Static holds throughout:

Plate Overhead during GTOH

Barbell Front Rack during HPC

MB Overhead during WB

Barbell Front Rack during PP

If the static hold drops then the reps must stop


Scaled: 25/15lbs, 75/55lbs, 14/10lbs


Jon Colborn
Programming Week of 7/29/19 (Retest Week)

Programming Week of 7/28/19 (Retest Week)


Time to retest some lifts and conditioning pieces - hit those PRs!

Monday

A.

20:00 to Build to 1RM Clean

First 10:00 should be warm up reps, second 10:00 should be 3-5 heavy singles

  • Don’t try to match your previous PR - take 1 rep slightly below previous max, then jump above your previous max

B.

3 min AMRAP

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats

Rest 3:00

3 min AMRAP

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats

Rest 3:00

3 min AMRAP

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats

Scaled: Row - 18/13 - 15/11 - 12/9 Cals, 45/35lbs - 65/45lbs - 75/55lbs

Rx: 75/55lbs - 95/65lbs - 115/85lbs

Comp: 95/65lbs - 115/80lbs - 135/95lbs

Tuesday

A. 

Every 3:00 for 5 Rounds

15 Bar Facing Burpees

12 Deadlifts @ 225/155lbs (255/175lbs)

9 HSPU (Strict)

B.

4 Rounds

400m Run

Rest 1:30

  • Pace should be high on each one, look to keep them within :10 of each other

Wednesday

A.

20:00 to Build to 1RM Bench Press

First 10:00 should be warm up reps, second 10:00 should be 3-5 heavy singles

  • Don’t try to match your previous PR - take 1 rep slightly below previous max, then jump above your previous max

B. 

3 Rounds

Max Unbroken Strict Ring Dips

Rest 2:00

C.

5 min AMRAP

30 Double Unders

5 Hang Power Cleans @ 135/95lbs (185/125lbs)

Thursday

A.

3 Rounds - CAP 18

21/15 Cal Bike

15 Wall Balls

12 Toes to Bar

Rest 1:1

Scaled: 18/13 Cal, 14/10lbs, Hanging Leg Raise

Rx: 20/14lbs

Comp: 30/20lbs

  • Rest the amount of time it takes you to complete the round. Record your round times, look to move fast

B.

Rowing

4 Sets

500m @ 85%

Rest :30

250m @ 90%

Rest 2:00

Friday

A.

20:00 to Build to 1RM Deadlift

First 10:00 should be warm up reps, second 10:00 should be 3-5 heavy singles

  • Don’t try to match your previous PR - take 1 rep slightly below previous max, then jump above your previous max

B. 

2 Rounds

5 min AMRAP @ 90%

8 Box Jump Overs @ 24/20”

8 Alt DB Snatch @ 50/35lbs

Rest 5:00

Keep the pace high throughout, the rest is long so push hard on each round

Saturday

Comp Class

A.

OTM 21

Min 1: 1-4 Strict Ring Muscle Ups

Min 2: :30 Triple Under Practice

Min 3: 16 KB Overhead Walking Lunges @ 70/53lbs

  • Scale the SRMU to kipping RMU or CTB

B.

For Time

1 Mile Run, directly into:

10 Rounds of the “Bergeron Beep Test” @ 75/55lbs

1 Round of “BBT”:

7 Thrusters

7 Pull Ups

7 Burpees


C.

Accumulate

2:00 Side Plank (each side)

  • Break up and switch sides as needed

9am Class

A.

2 Rounds For Time - Teams of 2 - CAP 35

800m Run

6 Rounds

7 Thrusters

7 Pull Ups

7 Bar Facing Burpees

Scaled: 45/35lbs

Rx: 75/55lbs

  • Partners run together, then alternate complete rounds (6 each across the workout)

Jon Colborn
Programming Week of 7/22/19

This is the final week of this cycle - we will be moving into a test week following this

Monday

A.

Every 2:00 for 8 Rounds

Hang Clean + Clean + Jerk

  • Start @ 70-75% of max jerk and build as possible, hold on to the bar throughout each complex

B. 

14 min AMRAP

15 Thrusters

30 Double-Unders

15 CTB Pull-Ups

30 Double-Unders

Scaled: 75/55lbs, 45 Single Unders, Pull Ups/Ring Rows

Rx: 95/65lbs

Comp: 115/80lbs, 7 Bar Muscle Ups

  • Keep the Thrusters and Pull Ups to 2 sets throughout the workout

Tuesday

A.

4 Rounds

2 Strict Press

Rest :30

3 DB Bench Press - tempo 30X2

Rest 2:00

  • Take the strict press as heavy as possible without losing torso position. Tempo takes priority on DB bench press. Target heavier loading than 2 weeks ago

B. 

Every 5:00 for 4 Rounds

21/16 Cal Row

15 Toes to Bar

9 Hand Release Push Ups

Scaled: 15/12 Cal Row, Hanging Knee Raises, Elevated Push Ups

Rx: As Written

Comp: Ring Dips

  • Push hard in each round. No scaling for dips - either unassisted ring dips or hand release push ups


Wednesday

A.

Deadlift

12:00 to build to a heavy 3 with a :02 pause below the knee on each rep

  • Reset between each rep with the bar on the ground - no touch + go

B. 

For Time - CAP 16

200m Run

27 Wall Balls

27 Box Jumps

200m Run

21 Wall Balls

21 Box Jumps

200m Run

15 Wall Balls

15 Box Jumps

200m Run

9 Wall Balls

9 Box Jumps

Scaled: 14/10lbs, Step Ups @ 24/20”

Rx: 20/14lbs, 24/20”

Comp: 30/20lbs

  • WB should be kept to 2 sets per round, Step down on box jumps throughout

Thursday

A.

Strongman

  • Atlas Stones

  • Stone Zercher Squats

  • Stone Zercher Carries/Holds

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

4 Rounds For Time - CAP 25 @ 75-80%

100ft KB Suitcase Carry Left

100ft KB Suitcase Carry Right

15 No Push Up Burpees

200ft Atlas Stone Carry

400m Run

  • Moderate pace throughout - focus on torso position staying square and upright for both carries


Friday

A.

Split Jerk

15:00 to build to 1RM

  • Target a PR today - don’t try to hit your previous max, max the jump over it


B. 

For Time - CAP 14

2 Rounds

8 Power Snatches

8 Bar Facing Burpees

Into

2 Rounds

8 Power Snatches

8 Bar Facing Burpees

Into

2 Rounds

8 Power Snatches

8 Bar Facing Burpees

Scaled: 95/65lbs - 75/55lbs - 65/45lbs

Rx: 155/105lbs - 135/95lbs - 115/80lbs

Comp: 185/125lbs - 155/105lbs - 135/95lbs

  • Decrease weight each round. Opening weight should be singles, final weight should be touch + go, or at least 4/4 for each round

Saturday

Comp Class

A.

Power Snatch

12:00 to build to heavy single then

OTM 5

1 @ 80%


B.

4 Rounds 

Wear a 20/14# Weight Vest

400m Run

3 Rope Climbs

20 DB Front Squats @ 2 x 50/35lbs

  • DB Should be unbroken each round - push hard for those

C. 

3 Rounds not for time

10 Strict Toes to Bar

50ft Handstand Walk

Rest as needed

9am Class

Teams of 3 - 30 min AMRAP

P1 - 15/12 Cal Bike

P2 - AMRAP A, B or C

P3 - Isometric Hold A, B or C

A - Burpees/Plank

B - DB Snatch @ 20-50lbs/Bar Hang

C - KB Goblet Squat @ 18-40lbs/Wall Sit

Each athlete will cycle through each station (AMRAP and Isometric Hold) before moving on to the next movements. 

The person on the bike will dictate how long the others work - when they’ve completed the cals everyone rotates to the next station until P1, P2 and P3 have each completed burpees and plank, then repeat for the next exercise grouping


Jon Colborn
Programming Week of 7/15/19

Monday

A.

Clean

12:00 to build to a heavy double with :03 pause in the catch on each rep then

2 x 2 @ 80% (with pause)

  • Drop and reset between reps

B. 

10 min AMRAP

7 Hang Power Cleans

7 Bar Facing Burpees

Scaled: 95/65lbs, Burpee with Lateral Bar Step Over

Rx: 115/80lbs

Comp: 155/105lbs

  • Hang power cleans should be completed in 1-2 sets each round

Tuesday

A.

3 Rounds

6 Bench Press

Rest :30

12 Single Arm Half Kneeling DB Press (each side)

Rest 2:00

  • Targeting same weights as 2 weeks ago

B. 

4 Rounds - CAP 18

200m Run

8 Bar Muscle-Ups

200m Run

12 DB Snatch

Scaled: Pull Ups/Ring Rows, 35/25lbs

Rx: Chest to Bar Pull Ups, 50/35lbs

Comp: Bar Muscle Ups, 70/50lbs

  • Scale gymnastics to allow for max 2 sets to complete each round

Wednesday

A.

Back Squat

12 min to Build to a heavy 6 - tempo 22X1 

  • Tempo takes priority over weight. Don’t bottom out in the squat - maintain some tension in the bottom position

B. 

For Time - CAP 20

50/35 Cal Bike

Into

100-80-60-40-20 - Double-Unders

50-40-30-20-10 - AbMat Sit-Ups

Into

50/35 Cal Bike

Scaled: 40/25 Cal, 150/120/90/60/30 Single Unders, 30/25/20/15/10 Sit Ups

Thursday

A.

Ring Skills

  • Inversions

  • False Grip Hangs

  • Skin the Cats


A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

22 min AMRAP @ 80%

4 Wall Walks

300m Run

6 DB Overhead Walking Lunges (6 each side) @ 35/25lbs

300m Row

  • Keep the pace moderate, take the time to focus on movement quality over everything else

Friday

A.

OTM 6

3 Jerk Balance

Rest 3:00

OTM 6

2 Split Jerks

  • Position and speed take priority on the balances, build heavier on the split jerks

B. 

14 min AMRAP

3-6-9-12-15 etc.

Row Cals

US Kettlebell Swings

Toes to Bar

Scaled: 35/26lbs, Hanging Leg Raises

Rx: 53/35lbs

Comp: 70/53lbs

  • Try to hang on to unbroken KBS as long as you can

Saturday

Comp Class

A.

High Hang Snatch + Overhead Squat

12:00 to build to heavy 1 + 2 then

3 x 1 + 2 @ 85%

:03 pause in every Overhead Squat


B.

10 Rounds for Time

7 Power Clean and Jerks @ 135/95lbs

7 Bar-Facing Burpees

200m Run

C.

3 Sets

20 GHD Sit-Ups

20 Banded Tricep Extensions

100m Dbl KB Farmers Carry

Rest 2:00 between sets

9am Class

A.

In Teams of 2 - 20 min AMRAP

7 Power Cleans

7 Burpees

200m Run

Scaled: 95/65lbs

Rx + Comp: 135/95lbs

  • Alternate rounds with your partner, keep the pace high - power cleans should be 1-2 sets of touch + go reps each time

Jon Colborn
Programming Week of 7/8/19

Monday

A.

Every 2:00 for 8 Rounds

Hang Clean + Front Squat + Jerk

  • Start @ 70-75% of max jerk and build as possible

B. 

 For Time - CAP 12

21 Deadlifts

400m Run

15 Deadlifts

400m Run

9 Deadlifts

400m Run

Scaled: 185/125lbs

Rx: 225/155lbs

Comp: 275/185lbs

  • DL should be kept to 3-4 sets for the opening 21 - they should be tough


Tuesday

A.

3 Rounds

3 Strict Press

Rest :30

4 DB Bench Press - tempo 20X2

Rest 2:00

  • Take the strict press as heavy as possible without losing torso position. Tempo takes priority on DB bench press. Target heavier loading than 2 weeks ago

B. 

For Time - CAP 20

2000/1750m Row


Directly into 10 Rounds:


3 Power Cleans

6 Pushups

9 Air Squats

Scaled: 1750/1500m Row, 115/80lbs, Elevated Push Ups

Rx: 155/105lbs

Comp 205/145lbs

  • Keep a high pace on the 10 rounds - transition fast between movements

Wednesday

A.

Deadlift

12:00 to build to a heavy 5 with a :02 pause below the knee on each rep

  • Reset between each rep with the bar on the ground - no touch + go


B. 

On the 4:00 x 5 Rounds

9 Box Jump Overs 

15 Dumbbell Front Squats

15/12 Cal Bike

Scaled: 24/20”, 35/25lbs

Rx + Comp: 30/24”, 50/35lbs

  • High paced work - squats should be unbroken

Thursday

A.

Handstand Skills

  • Balances Against Wall

  • Free Balances

  • Handstand Walks

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

5 Rounds - 80% Effort

1:00 Ab Mat Sit Ups

1:00 Burpees

1:00 Single Unders

1:00 Russian KB Swings @ 53/35lbs

  • Even paced work - go around 80% effort and target the same number of reps in every round


Friday

A.

Every 1:30 for 8 Rounds

1 Push Jerk + 1 Split Jerk

  • Start at 80% of push jerk max and build every other round as possible


B. 

15 min AMRAP

2 Rounds

7 Chest to Bar Pull Ups

7 Overhead Squats

Into 

2 Rounds

7 Toes to Bar

7 Push Press

Scaled: Pull Ups/Ring Rows, 75/55lbs

Rx: Chest to Bar Pull Ups, 95/65lbs

Comp: 4 Bar Muscle Ups, 115/80lbs

  • Complete 2 rounds of the first couplet, then 2 rounds of the second couplet, then back on to the first one

Saturday

Comp Class

A.

Power Snatch

Build to heavy Touch + go 2 then

2 x 2 @ 80% - touch + go

B.

4 Rounds

1:00 - HSPU

1:00 - Power Snatches @ 95/65lbs

1:00 - Thrusters @ 95/65lbs

1:00 - Cal Bike

2:00 - Rest

  • High paced work, don’t take time off between movements, keep the transitions fast


C. 

400m KB Farmers Walk @ 2 x 53/35lbs

Break up as needed but target big sets


9am Class

Teams of 2 - CAP 30

50/40 Cal Bike

50 Wall Balls @ 20/14lbs

60/45 Cal Bike

75 Power Cleans @ 135/95lbs

60/45 Cal Bike

50 Wall Balls @ 20/24lbs

50/40 Cal Bike

Partners can break up reps any way


Jon Colborn
Programming week of 7/1/19

Monday

A.

Clean

12:00 to build to a heavy single with :02 pause below the knee and :02 pause in the catch on each rep then

4 x 1 @ 80% (with pauses)

  • Pauses will mean this isn’t a max out day, but you should be able to get up to around 90%


B. 

For Time - CAP 15

1000m Run

50 Thrusters @ 65/45lbs

30 Chest to Bar Pull Ups

Scaled: 45/35lbs, Pull Ups/Ring Rows

Comp: 95/65lbs, 15 Bar Muscle Ups

  • Thrusters should be completed in 3-4 sets at most. CTB should be completed in 4-5 sets


Tuesday

A.

3 Rounds

5 Bench Press

Rest :30

10 Single Arm Half Kneeling DB Press (each side)

Rest 2:00

  • Targeting same weights as 2 weeks ago


B. 

4 min AMRAP

27 Hang Power Cleans 

27 Lateral Burpees Over Rower

27/21 Calorie Row

Rest 4:00

4 min AMRAP

21 Hang Power Cleans

21 Lateral Burpees Over Rower

21/15 Calorie Row

Rest 4:00

4 min AMRAP

15 Hang Power Cleans

15 Lateral Burpees Over Rower

15/12 Calorie Row

Scaled: 75/55lbs, 95/65lbs, 115/85lbs, 21 BOR, 21/15 Row in first round

Rx: 95/65lbs, 115/85lbs, 135/95lbs

Comp: 115/85lbs, 135/95lbs, 155/105lbs

  • Incremental loading for each round regardless of starting weight. 


Wednesday

A.

Back Squat

12 min to Build to a heavy 5 - tempo 22X1 then

OTM 3

5 @ 80% without tempo

  • Tempo takes priority over weight. Don’t bottom out in the squat - maintain some tension in the bottom position


B. 

"Nancy"

5 Rounds for Time - CAP 16

400m Run

15 Overhead Squats

Scaled: 300m Run, 75/55lbs

Rx: 95/65lbs

Comp: 115/85lbs

  • OHS should be completed in 1-2 sets every round. Use a weight light enough to allow for that. 

Thursday

Rest Day

Friday

A.

OTM 6

2 Jerk Balance

Rest 3:00

OTM 6

2 Split Jerks

  • Position and speed take priority on the balances, build heavier on the split jerks


B. 

13 min AMRAP

40 Double Unders

8 HSPU

4 Hang Clusters

Scaled: 60 Single Unders, 2 Wall Walks, 95/65lbs

Rx: 115/85lbs

Comp: Strict, 135/95lbs

  • Hang clusters should be unbroken for each round

Saturday

Comp Class

A.

High Hang Snatch + Overhead Squat

12:00 to build to heavy 1 + 1 then

3 x 1 + 1 @ 85%

:03 pause in every Overhead Squat


B.

3 Rounds for Time

800m Run

30 Toes to Bar

21 Double DB Snatches @ 2 x 50/35lbs

C.

Body Armor

3 x 100m Walk, two dumbbells

First 25m - Left DB Overhead, right DB at Hang.

Second 25m - Left DB at Hang, right DB Overhead.

Third 25m - Both DB's at Front Rack

Fourth 25m - Both DB's Overhead

9am Class

A.

In Teams of 2 - 28 min AMRAP

P1 200m Run

P2 Toes to Bar

P2 200m Run

P1 Toes to Bar

P1 250m Row

P2 Double DB Snatches @ 2 x 50/35lbs

P2 250m Row

P1 Double DB Snatches @ 2 x 50/35lbs

Scaled: Hanging Leg Raise, 2 x 35/25lbs

  • Non-running athlete completes as many reps as possible while their partner is running - score is total TTB and DB snatches as a pair

Jon Colborn
Programming week of 6/24/19

Monday

A.

Every 2:00 for 8 Rounds

Clean + Front Squat + Jerk

  • Start @ 70-75% of max jerk and build as possible.

B.

3 Rounds - CAP 16

75 Double-Unders

50 Air Squats

25/18 Calorie Row

Scaled: 125 Single Unders

  • Focus on consistent output here - first and last round should have similar splits.


Tuesday

A.

3 Rounds

4 Strict Press

Rest :30

6 DB Bench Press - tempo 20X2

Rest 2:00

  • Take the strict press as heavy as possible without losing torso position. Tempo takes priority on DB bench press. Target heavier loading than 2 weeks ago


B.

3 Rounds - CAP 12

400m Run

21 US KB Swings

12 Pull Ups

Scaled: 300m, 35/26lbs, Ring Rows

Rx: 53/35lbs


Comp:

3 Rounds - CAP 15

600m Run

21 US KB Swings @ 70/53lbs

7 Ring Muscle Ups

  • The cap is tight - scale to allow yourself to keep moving quickly on this one - target is sub 10:00

Wednesday

A.

Deadlift

12:00 to build to a heavy 4 from a 2” Deficit

  • Reset between each rep on the heavy 4 - lower the bar to the ground, release tension without taking hands off the bar, then regain tension and pull the next rep. Don’t drop the bar!


B.

10 min AMRAP

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches


Scaled: 95/65lbs

Rx: 135/95lbs

Comp: 155/105lbs

  • You should be able to hit each movement unbroken in the opening round or 2 - scale the weight to allow for that


Thursday

A.

Bar Skills - Toes to Bar

  • Shoulder Control

  • Kipping

  • Strict Toes to Bar

  • Kipping Toes to Bar

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday


B.

8 min AMRAP

10/8 Cal Bike

10 DB Power Cleans (from ground)

Rest 2:00

8 min AMRAP

12/9 Cal Row

10 DB Walking Lunges

Rest 2:00

8 min AMRAP

200m Run

10 DB Push Press


Scaled: 25/15lbs

Rx: 35/25lbs

  • Even paced work - go around 80% effort on the aerobic pieces and keep the DB movements unbroken


Friday

A.

Every 1:30 for 8 Rounds

1 Push Jerk + 1 Split Jerk

  • Start at 75% of push jerk max and build every other round as possible


B.

For Time - CAP 22

1 Mile Run

50 DB Snatches

400 Meter Sandbag Run @ 50/35lbs

30 Pull-Ups

20 Burpee Box Jumps @ 24"/20"

Scaled: 35/25lbs

Rx: 50/35lbs

Comp: 70/50lbs

  • Keep the run pace moderate to pick the DB up straight away and get to work. Pull ups should be completed in 4-5 sets at most


Saturday

Comp Class

A.

Power Snatch

Build to heavy Touch + go 3 then


2 x 3 @ 80% - touch + go


B.

Work/rest effort of (4) intervals, resting 1:00 between.

The task is 75 Power Clean and Jerks (135/95).


2:00 On, 1:00 Off

9 Wallballs @ 30/20lbs

9/7 Cal Bike

Max Clean and Jerks @ 135/95lbs

The fourth and final interval is extended to 3:00 of "work" time.

75 Clean and Jerks is the task - work until completion, or time capped.

C.

100 Banded Tricep Extensions

Break up as needed

9am Class

Teams of 3, AMRAP 30


7/5 Cal Bike

10 MB Squat Jumps @ 20/14lbs

5 Power Clean + Jerks

1st 6 Rounds - 95/65lbs

2nd 6 Rounds - 115/85lbs

3rd 6 Rounds - 135/95lbs

4th 6 Rounds - 155/105lbs


Parters cycle through full rounds, one at a time. Weights climb every 6 rounds, after each partner has cleared the weight two times


Jon Colborn
Programming week of 6/17/19

Monday


A.

Clean

12:00 to build to heavy triple with :02 pause below the knee and :02 pause in the catch on each rep then

2 x 3 @ 80% (with pauses)

  • Drop and reset between reps, be strict on the pauses - they take priority over weight

B.

AMRAP 9:

10 Hang Squat Snatches

30 Double-Unders

Scaled: 60 Single Unders, 55/45lbs

Rx: 75/55lbs

Comp: 95/65lbs

  • Hang Squat Snatches should be 1-2 sets each round

Tuesday

A.

3 Rounds

4 Bench Press

Rest :30

8 Single Arm Half Kneeling DB Press (each side)

Rest 2:00

  • Targeting same weights as 2 weeks ago

B.

3 Rounds - CAP 15

500m Row

12 Burpees

21 Box Jumps @ 24/20”

  • Consistent paced workout - don’t go too fast to start and die off, round 3 should be within :20 of round 1

Wednesday

A.

Back Squat

12 min to Build to a heavy 4 - tempo 22X1 then

OTM 3

4 @ 85% without tempo

  • Tempo takes priority over weight. Don’t bottom out in the squat - maintain some tension in the bottom position

B.

For Time - CAP 12

25 Thrusters

400m Run

25 Chest to Bar Pull Ups

400m Run

25 Thrusters

Scaled: 75/55, Ring Rows/Pull Ups

Rx: 95/65lbs

Comp: 135/95lbs

  • Initial set of thrusters should be completed in 2-3 sets. Push hard for this workout, don’t finish and feel like you could have gone harder

Thursday

A.

Strongman

  • Atlas Stones

  • Farmers Walks

  • Stone Zercher Carries/Holds

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

Every 5:00 for 5 Rounds

20 Burpees

8 Stone to Shoulder

100ft Stone Carry

  • Use a weight that’s challenging on the stone, light enough to use good technique, heavy enough to make the reps tough

Friday

A.

OTM 4

2 Tall Jerk


Rest 2:00


OTM 4

2 Jerk Balance


Rest 2:00


OTM 4

2 Split Jerks

  • Position and technique take priority over weight today. Take the time to perfect the movements

B.

On the 4:00 x 4 Rounds

12/9 Cal Bike

9 Bar Facing Burpees

6 Power Snatches

Scaled: 9/7 Cal Bike, 95/65lbs

Rx: 135/95lbs

Comp - 155/105lbs

  • Scale to allow yourself to finish sub 2:00 every round

Saturday

Comp Class

A.

Snatch

Build to heavy single then

5 x 1 @ 85%


:02 pause in every catch


B.

For Time

400m Run

400m Sandbag Run @ 50/35lbs

27 Box Jump Overs @ 24"/20"

15 Power Clean and Jerks 155/105lbs

7 Rope Climbs

15 Power Clean and Jerks @ 185/135lbs

27 Box Jump Overs @ 24"/20"

400m Sandbag Run @ 50/35lbs

400m Run

C.

Body Armor

3 x 8 - Tempo Dumbbell Push Presses

3 x 8 - Tempo Dumbbell Bent Over Row

3 x Max Effort Ring L-Sit Hold

Rest 1:00 between each set.

9am Class

A.

In Teams of 3 - CAP 30

800m Sandbag Run @ 50/35lbs

75 Box Jump Overs 24"/20"

50 Power Clean and Jerks @ 155/105lbs

15 Rope Climbs 15'

50 Power Clean and Jerks @ 155/105lbs

75 Box Jump Overs 24"/20"

800m Sandbag Run @ 50/35lbs

Scaled: 95/65lbs, 5 Ring Rows per rope climb


Jon Colborn
Programming Week of 6/10/19

Monday

A.

Every 1:30 for 8 Rounds

Clean + Hang Clean + Front Squat


Rest 3:00


Every :20 for 6 Reps

1 Clean @ 80-85% of todays weight

  • Start @ 70% of max clean and build as possible. Hold on to the bar for the duration of each complex.


B.

For Time - CAP 12

50/35 Cal Bike

40 Wall Balls

30 Alt DB Snatches

40 Wall Balls

50/35 Cal Bike

Scaled: 40/25 Cal Bike, 14/10lb WB, 35/20lb DB

Rx: 20/14lbs WB, 50/35lb DB

Comp: 30/20lb WB, 70/50lb DB

  • Scale to allow for 2-3 sets on each set of WB, 2-3 sets on DB snatch.

Tuesday

A.

3 Rounds

5 Strict Press

Rest :30

8 DB Bench Press - tempo 20X2

Rest 2:00

  • Take the strict press as heavy as possible without losing torso position. Tempo takes priority on DB bench press


B.

For Time - CAP 13

15 Power Cleans

600m Run

10 Power Cleans

400m Run

5 Power Cleans

200m Run

Scaled: 115/80lbs

Rx: 155/105lbs

Comp: 165-205-245/115-145-165lbs

  • Cleans can be done singles as long as you’re quick on the reset. Scale weight to allow you to finish the final set in no more than 1:30, preferably closer to 1:00.

Wednesday

A.

Deadlift

12:00 to build to a heavy 5 from a 2” Deficit

  • Reset between each rep on the heavy 5 - lower the bar to the ground, release tension without taking hands off the bar, then regain tension and pull the next rep.

B.

On a 5:00 Clock

100 Double Unders then

AMRAP

12 Overhead Squats

4 Burpee Box Jump Overs


Rest 5:00


On a 5:00 Clock

100 Double Unders then

AMRAP

8 Overhead Squats

4 Burpee Box Jump Overs


Rest 5:00

On a 5:00 Clock

100 Double Unders then

AMRAP

4 Overhead Squats

4 Burpee Box Jump Overs

Scaled: 150 Single Unders, 65/45lbs, 75/55lbs, 95/65lbs, 24/20” Box

Rx: 95/65lbs, 115/85lbs, 135/95lbs, 24/20” Box

Comp: 115/85lbs, 135/95lbs, 155/105lbs, 30/24” Box

  • OHS should be no more than 2 sets for each round, preferably unbroken

Thursday

A.

Handstands

  • Holds Against Wall

  • Freestanding Holds

  • Freestanding Shoulder Taps

  • Handstand Walks


A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday


B.

22 min AMRAP

15 Cal Row

5 Wall Walks

15 Cal Row

2 KB Turkish Get Ups (each side)

  • Scale Wall Walks to allow for perfect reps either with distance up the wall or number of reps. TGU aren’t fast - focus on control

Friday

A.

Every 1:30 for 8 Rounds

1 Push Jerk + 1 Split Jerk

  • Start at 70-75% of push jerk max and build every other round as possible


B.

2 Rounds

4 min AMRAP

7 HSPU

7 Clusters

Rest 2:00

4 min AMRAP

4 Ring Muscle Ups

8 DB Overhead Squats

Rest 2:00

Scaled 1: 7 DB Z Press, 75/55lbs

Scaled 2: 8 Pull Ups/Ring Rows, Goblet Squats @ 35/25lbs

Rx 1: Kipping HSPU, 95/65lbs

Rx 2: 4 Ring Muscle Ups/8 Chest to Bar Pull Ups, 50/35lbs

Comp 1: Strict HSPU, 115/80lbs

Comp 2: Ring Muscle Ups, 70/50lbs

  • Don’t hold back. Push hard, this isn’t an easy paced workout….

Saturday

Comp Class

A.

Power Snatch

Build to heavy Touch + go 5 then

2 x 5 @ 80% - touch + go


B.

For Time

75/50 Cal Bike

Into

5 Rounds

12 Toes to Bar

12 Barbell-Facing Burpees

"X" Snatches

Round 1 - 12 Reps @ 95/65lbs

Round 2 - 9 Reps @ 135/95lbs

Round 3 - 6 Reps @ 185/135lbs

Round 4 - 3 Reps @ 225/155lbs

Round 5 - 1 Rep @ 245/165lbs

C.

2 Rounds not for time

3/2 Legless Rope Climbs

40ft Handstand Walk

Rest as needed between rounds and movements


9am Class

A.

Teams of 3 - CAP 25

200/140 Cal Bike

Into

3 Rounds:

50 Toes to Bar

50 Box Jump Overs @ 24/20”

50 Power Snatches

Round 1 @ 95/65lbs

Round 2 @ 115/85lbs

Round 3 @ 135/95lbs

B.

Finisher

100 Band Face Pulls


Jon Colborn
Programming week of 6/3/19

Monday

A.

Clean

12:00 to build to heavy double with :02 pause below the knee and :02 pause in the catch on each rep then

2 x 2 @ 80% (with pauses)

  • Drop and reset between reps, be strict on the pauses - they take priority over weight


B.

Every 5:00 for 4 Rounds

30 Air Squats

20/15 Cal Row

7 Power Snatches


Scaled: 15/12 Cal row, 95/65lbs

Rx: 115/85lbs

Comp: 135/95lbs

  • Power Snatch weight should allow for touch + go reps. Scale row cals to complete within 1:00 each round. Each round should take no more than 3:00, even when fatigued

Tuesday

A.

3 Rounds

3 Bench Press

Rest :30

6 Single Arm Half Kneeling DB Press (each side)

Rest 2:00

  • Take the Bench Press as heavy as possible without breaking the reps. Focus on avoiding torso movement on the DB press - press on the side opposite the front leg

B.

For Time - CAP 19

50 AbMat Sit Ups

25/20 Cal Bike

10 Deadlifts

40 AbMat Sit Ups

20/16 Cal Bike

8 Deadlifts

30 AbMat Sit Ups

15/12 Cal Bike

6 Deadlifts

20 AbMat Sit Ups

10/8 Cal Bike

4 Deadlifts

10 AbMat Sit Ups

5/4 Calorie Bike

2 Deadlifts

Scaled: 165/115lbs

Rx: 225/155lbs

Comp: 275/185lbs

  • Scale DL weight to allow for unbroken reps. The Ab Mat Sit Ups will get tough so scale the total reps if needed to allow yourself to keep moving

Wednesday

A.

Back Squat

12 min to Build to a heavy 3 - tempo 22X1 then

OTM 3

3 @ 90% without tempo

  • Tempo takes priority over weight. Don’t bottom out in the squat - maintain some tension in the bottom position

B.

AMRAP 15

40 Double Unders

20 DB Hang Clean + Jerk (10 each arm)

40 Double Unders

20/15 Cal Row

Scaled: 60 Single Unders, 35/20lbs, 15/12 Cal Row

Rx: 50/35lbs

Comp: 70/50lbs

  • DB Hang C+J should allow for 10 unbroken on each arm, at least for the first couple of rounds. If you want to practice double unders instead of doing singles then work for :25 each set, accumulating as many DU as you can

Thursday

A.

Body Positions


A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

5 Rounds - CAP 20

15 Pull Ups

15 Wall Balls @ 20/14lbs

400m Run

  • Scale Pull Ups to Ring Rows or tough jumping pull ups to allow for completion in no more than 3 sets per round. Wall Balls should be unbroken

Friday

A.

OTM 5

2 Tall Jerk

Rest 3:00

OTM 5

2 Jerk Balance

Rest 3:00

OTM 5

2 Split Jerks

  • Position and technique take priority over weight today. Take the time to perfect the movements


B.

"Death Race"

5 Rounds - CAP 10

15/10 Cal Bike

10 Burpees

  • Don’t hold back. Push hard, this isn’t an easy paced workout….

Saturday

Comp Class

A.

Snatch

Build to heavy double then

4 x 2 @ 85%


:02 pause in every catch, drop and reset between reps


B.

In a 10:00 Window

Run 1 Mile

AMRAP Power Clean and Jerks @ 135/95lbs

Rest 3:00

In a 7:00 Window

Run 800 Meters

AMRAP Power Snatches @ 115/80lbs

Rest 3:00

In a 4:00 Window

Run 400 Meters

AMRAP Thrusters @ 95/65lbs

C.

5 x 5 Weighted Pull Ups

Build weight as possible


9am Class

A.

In Teams of 2

In a 12:00 Window

Run 1 Mile

AMRAP Power Clean and Jerks @ 135/95lbs


Rest 4:00


In a 9:00 Window

Run 800 Meters

AMRAP Power Snatches @ 115/80lbs

Rest 4:00

In a 6:00 Window

Run 400 Meters

AMRAP Thrusters @ 95/65lbs


Jon Colborn
Programming Week of 5/27/19 (Retest Week)

Monday

A.

Murph

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run


Rx - Wearing a 20/14lb Vest

Rx- - No Vest

Partitioned - 10 Rounds 10 Pull Ups, 20 Push Ups, 30 Air Squats

Scaled Reps - 50 Pull Ups, 100 Push Ups, 150 Air Squats

Scaled Movements - Ring Rows, Hands-Elevated Push Ups, Air Squats



Tuesday

A.

20:00 to Build to 1RM Clean + Jerk


First 10:00 should be warm up reps, second 10:00 should be 3-5 heavy singles


B.

Every 3:00 for 5 Rounds

15 Bar Facing Burpees

12 Deadlifts @ 225/155lbs (255/175lbs)

9 HSPU (Strict)

Wednesday

A.

20:00 to build to 1RM Front Squat


First 10:00 should be warm up reps, second 10:00 should be 3-5 heavy singles


B.

3 Rounds

Max Unbroken Strict Pull Ups

Rest 2:00

C.

5 min AMRAP

30 Double Unders

5 Hang Power Cleans @ 135/95lbs (185/125lbs)

Thursday

A.

3 Rounds

Max Unbroken Strict Ring Dips

Rest 2:00


B.

Rowing

4 Sets

500m @ 85%

Rest :30

250m @ 90%

Rest 2:00


Friday

A.

20:00 to build to 1RM Snatch


First 10:00 should be warm up reps, second 10:00 should be 3-5 heavy singles



B.

2 Rounds

5 min AMRAP @ 90%

8 Box Jump Overs @ 24/20”

8 Alt DB Snatch @ 50/35lbs


Rest 5:00

Saturday

Comp Class

A.

OTM 21

Min 1: 1-2 Legless Rope Climb(s)

Min 2: 5-7 Parallette HSPU

Min 3: 16 KB Overhead Walking Lunges @ 70/53lbs

B.

For Time

21 Hang Power Snatches @ 115/85lbs

200m Run

21 Overhead Squats

200m Run

15 Hang Power Snatches

200m Run

15 Overhead Squats

200m Run

9 Hang Power Snatches

200m Run

9 Overhead Squats

200m Run


C.

Accumulate

100 Hollow Rocks


Break up as needed to keep the tech perfect

9am Class

A.

For Time

21 Hang Power Snatches @ 95/65lbs

200m Run

21 Overhead Squats

200m Run

15 Hang Power Snatches

200m Run

15 Overhead Squats

200m Run

9 Hang Power Snatches

200m Run

9 Overhead Squats

200m Run


B.

Accumulate

10 KB Turkish Get Ups (each side, heavy)


Jon Colborn
Programming week of 5/20/19

Monday

A.

Power Snatch + High Hang Snatch

Every 1:30 for 8 Sets

2 + 1 @ 65-70%

Build weight as possible, no missed reps


B.

3 Rounds - CAP 28

800m Run

40 US KB Swings @ 53/35lbs

40 Wallballs @ 20/14lbs to 10ft/9ft


Tuesday

A.

3 Rounds

8 Strict Chin Ups

Rest :30

12 DB Bent Over Rows (2 DBs)

Rest 2:00



B.

CAP - 17

3 Rounds

15 Power Cleans @ 115/85lbs

20 Pushups

Directly into 2 Rounds

27/21 Cal Row

75 Double Unders

Directly into 1 Round:

50/35 Cal Bike

Wednesday

A.

5 Sets

2 Front Squats @ 80%+

Into

25 Unbroken Russian KB Swings (heavy)

Rest 1:30


B.

For Time - CAP 14

21-15-9

Toes to Bar

Single Arm DB Shoulder to Overhead @ 50/35lbs (complete reps on left arm, then on right arm) (70/50lbs)

Overhead Squats @ 95/65lbs (115/85lbs)

Thursday

A.

Bar Skills


10:00 Tech Work:

Kipping Progressions

Linking Toes to Bar

Butterfly Kips


A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday


B.

22 min AMRAP

400m Sandbag Run @ 50/35lbs

Max Unbroken Pull Ups

15 Ab Mat Sit Ups

Friday

A.

4 Rounds

1 Overhead Squat @ 85%+

Rest :30

14 Alt Barbell Back Rack Reverse Lunges

Rest 2:00


B.

"Fight Club"

3 Rounds for Total Reps:

1:00 – Thrusters @ 95/65lbs

1:00 – Power Cleans @ 95/65lbs

1:00 – Box Jump Overs @ 24/20”

1:00 – Pull-Ups

1:00 – Bike Cals


Rest 1:00 between rounds.

Saturday

Comp Class

A.

Front Squat + Jerk

12:00 to build to heavy 1 + 2 then


2 x 1 + 2 @ 80%


B.

3 Rounds:

400m Run

15 Bar Facing Burpees

3 Rope Climbs

Directly into:

10 Power Clean and Jerks @ 155/105lbs

10 Power Clean and Jerks @ 185/135lbs

10 Power Clean and Jerks @ 225/155lbs


C.

Finisher

75 GHD Sit Ups

Break up as needed, target big sets



9am Class

A.

In Teams of 3, with a 30:00 Time Cap

3 Rounds

400m Team Run

50 Bar Facing Burpees

9 Rope Climbs

Directly into:

21 Clean and Jerks @ 115/85lbs

21 Clean and Jerks @ 135/95lbs

21 Clean and Jerks @ 155/105lbs

21 Clean and Jerks @ 185/125lbs

21 Clean and Jerks @ 205/135lbs


B.

75 Hollow Rocks

Break up as needed to keep movement quality high


Jon Colborn
Programming week of 5/13/19

Monday

A.

Power Snatch + Hang Snatch

12:00 to build to a heavy 1 + 1 then

OTM 3

1 + 1 @ 80%

Build weight as possible, hold onto the bar for the hang rep

B.

For Time - CAP 16

21 Front Squats @ 135/95lbs

21 KB Swings @ 70/53lbs
400m Run

15 Front Squats

15 KB Swings

400m Run

9 Front Squats

9 KB Swings

400m Run

Comp: Wear a 20/14lb Vest

Tuesday

A.

3 Rounds

10 Strict Pull Ups

Rest :30

10 Barbell Bent Over Rows

Rest 2:00

B.

AMRAP 4:

27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

AMRAP 4:

21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

AMRAP 4:

15 Calorie Row, 15 Burpees, 15 Pull-Ups

Wednesday

A.

Front Squat

Every 2:00 for 7 Rounds

5 @ 70%

Build weight every other round as possible, no missed reps


B.

For Time - CAP 12

50 Double-Unders

10 Squat Snatches @ 95/65lbs (155/105lbs)

50 Double-Unders

8 Squat Snatches @ 115/80lbs (185/125lbs)

50 Double-Unders

6 Squat Snatches @ 135/95lbs (205/145lbs)

50 Double-Unders

4 Squat Snatches @ 165/115lbs (225/155lbs)

50 Double-Unders

2 Squat Snatches @ 185/125lbs (245/165lbs)

Thursday

A.

Handstand Skills

12:00 Work on:

Balances, Holds, Shoulder Taps, Walks


A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday


B.

For Time - CAP 25

220/175 Cal Bike/Row

Every 1:00 - 3-5 Push Ups


Friday

A.

4 Rounds

2 Overhead Squats @ 80-85%+

Rest :30

12 Alt Barbell Back Rack Reverse Lunges

Rest 2:00

B.

2 Rounds - CAP 20

10 Bar Muscle-Ups

20 Barbell-Facing Burpees

30 Deadlifts @ 225/155lbs

40 Wallballs @ 30/20lbs

Saturday

A1. OTM 5

1 Clean Liftoff + 2 Clean Pulls

Into

A2. OTM 5

1 Power Clean + 2 Push Jerk

Into

A3. OTM 5

1 Clean + Jerk


Start the first section around 90% and build for each round, start the section section around 75% of power clean and final section around 80% of 1RM


B.

Weighted Strict Handstand Pushups

Wearing a 20/14# Weight Vest - CAP 10

50 Strict Handstand Pushups

C.

"Cement Mixer"

Every 3:00 for 7 Sets:

400 Meter Run

12 Toes to Bar


9am Class

A.

OTM 8

Clean + Jerk


Start @ 70% and build


B.

Every 3:00 for 7 Rounds

400m Run

12 Toes to Bar


Jon Colborn
Programming Week of 5/6/19

Monday

A.

Power Snatch + Snatch

Every 1:30 for 8 Sets

1 + 2 @ 60-65%

Build weight as possible, no missed reps

B.

4 Rounds - CAP 18

21/15 Cal Bike

15 Toes to Bar

7 Squat Snatches @ 135/95lbs (165/115lbs)

Tuesday

A.

7:00 to build to heavy 5 Weighted Chin Ups then

OTM 3

40-50% Max Unbroken Strict Chin Ups


B.

For Time - CAP 12

200 Meter Run, 2 Power Cleans + Jerks @ 155/105lbs (185/135lbs)

200 Meter Run, 4 Power Cleans + Jerks

200 Meter Run, 6 Power Cleans + Jerks

200 Meter Run, 8 Power Cleans + Jerks

200 Meter Run, 10 Power Cleans + Jerks

C.

Optional Finisher

75 Scapular Push Ups

Wednesday

A.

5 Sets

5 Front Squats @ 55%+ - tempo 5111

Into

20 Unbroken Russian KB Swings (heavy)

Rest 1:30

B.

For Time - CAP 15

1,000m Row

Directly into:

30 DB Snatches @ 50/35lbs (70/50lbs)

15 Burpee Box Jump Overs @ 24/20” (30/24”)

20 DB Snatches

10 Burpee Box Jump Overs

10 DB Snatches

5 Burpee Box Jump Overs

Thursday

A.

Rope Climbs

8:00 Tech Work

Then

OTM 4

(Legless) Rope Climbs/Lower + Pulls to standing

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

Death by Burpee Shuttle Run

Min 1: 1 x Burpee + 10m Run

Min 2: 2 x Burpee + 10m Run

Min 3: 3 x Burpee + 10m Run

Continue until you fail to complete the required work in the minute


C.

Finisher

2 Rounds

10 Single Leg Glute Bridge (each leg)

10 Band Face Pulls

15 Push Ups

Friday

A.

4 Rounds

3 Overhead Squats @ 75-80%+

Rest :30

10 Alt Barbell Back Rack Reverse Lunges

Rest 2:00

B.

"Lucky 7's"

5 Rounds - CAP 12

7 DB Clusters @ 50/35lbs (70/50lbs)

7 Bar Muscle-Ups


Saturday

Comp Class

A.

Clean + Front Squat + Jerk

12:00 to build to heavy 1 + 2 + 2 then

2 x 1 + 2 + 2 @ 80%


B.

4 Rounds

3 Bench Press @ 80%+

3 Weighted Ring Dips

Rest 2:00

C.

"Sleep Walk" Part #1

In a 5:00 Window: 45/30 Cal Bike

Time Remaining - Max Overhead Squats @ 135/95lbs

Rest 3:00

"Sleep Walk" Part #2

In a 5:00 Window: 35/25 Cal Bike

Time Remaining - Max Hang Squat Cleans @ 155/105lbs

Rest 3:00

"Sleep Walk" Part #3

In a 5:00 Window: 25/20 Cal Bike

Time Remaining - Max Thrusters @ 185/125lbs

9am Class

A.

In Teams of 3:

"Sleep Walk" Part #1

In a 7:00 Window: 100/70 Calorie Assault Bike

Time Remaining - Max Overhead Squats @ 95/65lbs

Rest 3:00

"Sleep Walk" Part #2

In a 6:00 Window: 75/50 Calorie Assault Bike

Time Remaining - Max Hang Squat Cleans @ 115/85lbs

Rest 3:00

"Sleep Walk" Part #3

In a 5:00 Window: 50/30 Calorie Assault Bike

Time Remaining - Max Thrusters @ 135/95lbs


B.

Finisher

5 min AMRAP

Alt KB Turkish Get Ups (heavy)


Jon Colborn
Programming week of 4/29/19

We’re half way through the 8 week training cycle - expect to see some changes ups in the way we approach some of the strength work


Monday

A.

Hang Snatch

12:00 to build to heavy double with :02 pause in each catch then

OTM 3

2 @ 80% (of todays weight, with pauses)

B.

CAP - 14

15-12-9:

Power Snatch @ 95/65lbs (115/85lbs)

Box Jump Overs @ 24/20” (30"/24")

... Directly into...

15-12-9:

Overhead Squats @ 95/65lbs (115/85lbs)

Bar-Facing Burpees


Tuesday

A.

5:00 to build to heavy 3 Weighted Pull Ups then

OTM 5

40-50% Max Unbroken Strict Pull Ups

B.

3 Rounds -

Row 500m

Run 400m

Rest 3:00


C.

Optional Finisher

100 Band Pull Aparts


Wednesday

A.

Front Squat

Every 1:30 for 10 Rounds

3 @ 75%

Build weight every other round as possible, max 85%


B.

"The Chief"

5 Rounds of AMRAP 3:

3 Power Cleans @ 135/95lbs (185/135lbs)

6 Pushups (HSPU)

9 Air Squats (Alt Pistols)

Rest 1:00 between each AMRAP.


Thursday

A.

Ring Skills

10:00 Work

Practice on:

Ring Inversions

Skin the Cats

Front/Back Levers


A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday


B.

20 min AMRAP @ 80%

20 Cal Bike

200ft Dbl KB Front Rack Carry @ 2 x 53/35lbs

10 Pull Ups/Ring Rows

3 Wall Walks


Friday

A.

4 Rounds

5 Overhead Squats @ 65-70%+

Rest :30

8 Alt Barbell Back Rack Reverse Lunges

Rest 2:00


B.

On the 0:00... Girls Gone Wild Part #1 - "Fran"

15-12-9 (21-15-9)

Thrusters @ 95/65lbs

Pull-Ups

On the 4:00... Girls Gone Wild Part #2 - "Diane"

15-12-9 (21-15-9)

Deadlifts @ 225/155lbs

Kipping Handstand Pushups

On the 8:00... Girls Gone Wild Part #3 - "Amanda"

9-7-5:

Ring Muscle-Ups

Squat Snatches @ 135/95lbs


Saturday

Comp Class

A.

A1. OTM 5

1 Clean Liftoff + 1 Clean Pull + 1 Power Clean

Into

A2. OTM 5

1 Power Clean + Push Jerk

Into

A3. OTM 5

1 Clean + 2 Jerks


Start the first section around 75-77% and build for each round, drop 5-10% for the start of each new section


B.

"Bubba Gump"

800m Run

9 Hang Power Cleans @ 225/155lbs

21 Bar-Facing Burpees

800m Run

15 Hang Power Cleans @ 205/145lbs

21 Bar-Facing Burpees

800m Run

21 Hang Power Cleans @ 185/125lbs

21 Bar-Facing Burpees


C.

4 Rounds

1:00 Work/1:00 Rest

Handstand Walk

Accumulate as much distance as possible across the 4 rounds


9am Class

A.

"Bubba Gump"

800m Run

9 Hang Power Cleans @ 185/125lbs

21 Bar-Facing Burpees

800m Run

15 Hang Power Cleans @ 135/95lbs

21 Bar-Facing Burpees

800m Run

21 Hang Power Cleans @ 115/85lbs

21 Bar-Facing Burpees


B.

Finisher

4:00 Plank

Jon Colborn
Saturday 4/27/19

Comp Class


A.


Clean + Front Squat + Jerk


12:00 to build to heavy 1 + 2 + 1 then


2 x 1 + 2 + 1 @ 80%


B.

4 Rounds

5 Bench Press @ 70%+

5 Weighted Ring Dips

Rest 2:00


C.

For Time


800m Sandbag Run @ 50/35lbs

3 Rope Climbs

9 Squat Cleans @ 135/95lbs

800m Sandbag Run

5 Rope Climbs

15 Squat Cleans

800m Sandbag Run

7 Rope Climbs

21 Squat Cleans



9am Class


Teams of 3, for time


800m Sandbag Run @ 50/35lbs

6 Rope Climbs

20 Squat Cleans @ 135/95lbs

800m Sandbag Run

9 Rope Climbs

35 Squat Cleans

800m Sandbag Run

12 Rope Climbs

50 Squat Cleans


Team runs together with a single sandbag. Team cannot start accumulating reps until all teammates are back from the run. Split the rope climbs and cleans anyway

Jon Colborn
Friday 4/26/19

A.

OTM 3

5 Sotts Press

Rest 2:00 and Reset

OTM 8

3 Behind the Neck Snatch Grip Push Press

B.

3 Rounds - CAP  22

24/17 Calorie Row

21 Wallballs @ 20/14lbs

18 Alternating Dumbbell Snatches @ 50/35lbs

15 Lateral Burpees over Rower

Jon Colborn
Thursday 4/25/19

A.

Bar Skills


10:00 Work

Practice on:

Pull Up Mechanics

Strict Toes to Bar


A1.

Optional Strength


Make up missed strength work from Monday, Tuesday or Wednesday


B.

4 Rounds @ 80%


1:00 Work/:30 Rest

Burpees

Plate Ground to Overhead @ 45/25lbs

Push Ups

Single Unders


Moderate paced work

Jon Colborn