Programming Week of 8/19/19



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


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



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


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



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. 


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



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


Make up Strength

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


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



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



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


Comp Class



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


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


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