Programming Week of 7/22/19

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



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


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



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


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




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


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




  • Atlas Stones

  • Stone Zercher Squats

  • Stone Zercher Carries/Holds


Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday


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



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


For Time - CAP 14

2 Rounds

8 Power Snatches

8 Bar Facing Burpees


2 Rounds

8 Power Snatches

8 Bar Facing Burpees


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


Comp Class


Power Snatch

12:00 to build to heavy single then


1 @ 80%


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


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