Category: Uncategorized

2018 Cycle 1 – Week 2 of 12

50% Conditioning : 30% Lifting: 20% Gymnastics

Conditioning

1) Monostructural Sprint

Sprint – Write your own 1:00 on; 1:00 off for 6 rounds workout.

Monostructural – Bike, Run, Row, Ski Erg

2) Short Heavy

Short – Write your own workout that lasts between 4:00 and 10:00.

Heavy – Use weight and gymnastics movements that are 70% or more of your 1 RM or max reps.

3) Medium Chipper

Medium – Write your own workout that lasts between 10:00 and 20:00.

Chipper – Write sets that take a while to “chip” through.

4) Medium Light (Benchmark)

15 Min AMRAP

10 Wall Balls (20/14)

10 Toes To Bars

10 Box Jumps (24/20)

5) Long Bodyweight

Long – Write your workout that takes more than 20:00 to complete

Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).

Lifting

1) Upper

Strict Press 5×6 @ 70-80% 1 RM Every 2:00

2) Lower

Front Squat 5×6 @ 70-80% 1 RM Every 2:00

3) Full

Snatch 7×2 @ 70-80% 1 RM Every 1:30

Gymnastics

1) Push

Ring Dips 6 x 40-50%; Rest 1:00 between sets

– 40-50% of Max Reps Set

– When max reps reach 30 or more, add weight

2) Pull

Toes-to-bar/Bar Muscle-ups 6 x 40-50%; Rest 1:00 between sets

– 40-50% of Max Reps Set

– When max reps reach 30 or more, switch to bar muscle-ups instead of toes-to-bar.

2018 Cycle 1 – Week 1 of 12

50% Conditioning : 30% Lifting: 20% Gymnastics

Conditioning

1) Heavy Sprint

Sprint – Write your own :30 on; 2:00 off for 6 rounds workout.

Heavy – Use weight and gymnastics movements that are 70% or more of 1 RM or max reps.

2) Short Chipper

Short – Write your own workout that lasts between 4:00 and 10:00.

Chipper – Write sets of movements that take a significant amount of time to “chip” through

3) Medium Light

Medium – Write your own workout that lasts between 10:00 and 20:00.

Light – Use weights and gymnastics movements that allow you to keep moving throughout the workout.

4) Medium Bodyweight

Medium – Write your own workout that lasts between 10:00 and 20:00.

Bodyweight – Use movements that only use your bodyweight (weight vest permitted).

5) Long Monostructural (Benchmark)

5k Row Time Trial

Lifting

1) Upper

Bench Press 5×6 @ 70-80% 1 RM Every 2:00

2) Lower

Back Squat 5×6 @ 70-80% 1 RM Every 2:00

3) Full

Clean and Jerk 7×2 @ 70-80% 1 RM Every 1:30

Gymnastics

1) Push

Handstand Push-up 6 x 40-50%; Rest 1:00 between sets

– 40-50% of Max Reps Set

– Max Reps = the maximum number of reps done without resting on head

– When max reps reach 30 or more, increase deficit

Scaling

Level 1: Downward Dog Handstand Push-ups

Level 2: Handstand Push-ups with feet on box (increase height of box as able)

Once 10 reps are able to completed with good form, move to another level or increase the difficulty of the level.

2) Pull

Strict Pull-up 6 x 40-50%; Rest 1:00 between sets

– 40-50% of Max Reps Set

– Max Reps = the maximum number of reps done without resting in hang

– When max reps reach 30 or more, add weight to pull-ups

Scaling

Ring Rows (adjust angle of rings as necessary)

Once 10 reps are able to completed with good form, adjust angle of rings.  Once 10 ring rows are able to be completed with the ring straps completely vertical, move to strict pull-ups.

Week 15 of 16

Conditioning deload week — complete everything for quality, not for time

Day A

Conditioning

Write your own ~1:00 on; 2:00 off for 5 Rounds Workout

Strength

5×3 Deadlift @ 85-95% 1 RM; Perform new set every 2:00

Day B

Conditioning

Write your own 6-12 minute workout

Strength

5×3 Back Squat @ 85-95% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×4 Bench Press @ 80-90% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 20 min+ workout

Strength

5×4 Strict Press @ 80-90% 1 RM

Day E

Strength

7×1 Hang Snatch @ 80-90% 1 RM; Perform new set every 1:30

Strength

7×1 Clean+Jerk @ 85-95% C&J 1 RM; Perform new set every 1:30

Week 14 of 16

Day A

Conditioning

Write your own ~:30 on; 1:30 off for 8 Rounds Workout

Strength

5×3 Deadlift @ 82.5-92.5% 1 RM; Perform new set every 2:00

Day B

Conditioning

Write your own 6-12 minute workout

Strength

5×3 Back Squat @ 82.5-92.5% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×4 Bench Press @ 77.5-87.5% 1 RM; Perform new set every 2:00

Day D

Conditioning (Benchmark)

“Daniel”

50 Pull-ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pull-ups

Strength

5×4 Strict Press @ 77.5-87.5% 1 RM

Day E

Strength

7×1 Hang Snatch @ 77.5-87.5% 1 RM; Perform new set every 1:30

Strength

7×1 Clean+Jerk @ 82.5-92.5% C&J 1 RM; Perform new set every 1:30

Week 13 of 16

Day A

Conditioning

Write your own 3:00 on; 2:00 off for 3 Rounds Workout

Strength

5×3 Deadlift @ 80-85% 1 RM; Perform new set every 2:00

Day B

Conditioning

Write your own 6-12 minute workout

Strength

5×3 Back Squat @ 80-85% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×4 Bench Press @ 75-80% 1 RM; Perform new set every 2:00

Day D

Conditioning (Benchmark)

“Daniel”

50 Pull-ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pull-ups

Strength

5×4 Strict Press @ 75-80% 1 RM

Day E

Strength

7×1 Hang Snatch @ 75-80% 1 RM; Perform new set every 1:30

Strength

7×1 Clean+Jerk @ 80-85% C&J 1 RM; Perform new set every 1:30

Week 12 of 16

Strength Deload Week

Day A

Conditioning

Write your own 2:00 on; 2:00 off for 4 Rounds Workout

Strength

5×4 Deadlift @ 55-60% 1 RM; Perform new set every 2:00

Day B

Conditioning

Write your own 6-12 minute workout

Strength

5×4 Back Squat @ 55-60% 1 RM; Perform new set every 2:00

Day C

Conditioning (Benchmark)

“Open 12.3”

18 Min AMRAP

15 Box Jumps (24/20)

12 Push Presses (115/75)

9 Toes-to-bars

Strength

5×6 Bench Press @ 50-55% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×6 Strict Press @ 50-55% 1 RM

Day E

Strength

7×1 Snatch @ 60-65% 1 RM; Perform new set every 1:30

Strength

7×1 Hang Clean+Push Jerk @ 55-60% C&J 1 RM; Perform new set every 1:30

Week 10 of 16

Day A

Conditioning

Write your own 1:00 on; 2:00 minute off for 5 Rounds Workout

Strength

5×4 Deadlift @ 77.5-82.5% 1 RM; Perform new set every 2:00

Day B

Conditioning (Benchmark)

“Jeremy”

21-15-9

Overhead Squat (95/65)

Burpee

Strength

5×4 Back Squat @ 77.5-82.5% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×6 Bench Press @ 67.5-72.5% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×6 Strict Press @ 67.5-72.5% 1 RM

Day E

Strength

7×1 Snatch @ 82.5-87.5% 1 RM; Perform new set every 1:30

Strength

7×1 Hang Clean+Push Jerk @ 77.5-82.5% C&J 1 RM; Perform new set every 1:30

Week 9 of 16

Day A

Conditioning

Write your own :30 on; 1:30 minute off for 6 Rounds Workout

Strength

5×4 Deadlift @ 75-80% 1 RM; Perform new set every 2:00

Day B

Conditioning (Benchmark)

“Team Series 17.3”

50 Synchronized Wall Balls

30 Cleans (135/95)

50 Synchronized Wall Balls

20 Cleans (185/125)

50 Synchronized Wall Balls

10 Cleans (225/155)

Strength

5×4 Back Squat @ 75-80% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×6 Bench Press @ 65-70% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×6 Strict Press @ 65-70% 1 RM

Day E

Strength

7×1 Snatch @ 80-85% 1 RM; Perform new set every 1:30

Strength

7×1 Hang Clean+Push Jerk @ 75-80% C&J 1 RM; Perform new set every 1:30

Week 8 of 16

Strength Down Week: focus on quality

Day A

Conditioning

Write your own workout: 3 minutes on; 1:30 minute off for 2 Rounds

Strength

5×5 Deadlift @ 55-60% 1 RM; Perform new set every 2:00

Day B

Conditioning (Benchmark)

“Open 11.1/14.1”

10 Min AMRAP

30 Double Unders

15 Power Snatches (75/55)

Strength

5×5 Back Squat @ 55-60% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×8 Bench Press @ 45-50% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×8 Strict Press @ 45-50% 1 RM

Day E

Strength

7×2 Hang Snatch @ 50-55% 1 RM; Perform new set every 1:30

Strength

7×2 Clean+Jerk* @ 52.5-57.5% C&J 1 RM; Perform new set every 1:30

*Drop and reset after each rep

Week 7 of 16

Conditioning Down Week: Nothing is for time or reps, simply for quality

Day A

Conditioning

Write your own 2 minutes on; 1 minute off for 12 minutes workout*

Strength

5×5 Deadlift @ 77.5-82.5% 1 RM; Perform new set every 2:00

Day B

Conditioning

Write your own 6-12 minute workout

Strength

5×5 Back Squat @ 77.5-82.5% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×8 Bench Press @ 65-70% 1 RM; Perform new set every 2:00

Day D

Conditioning

Write your own 18-24 minute workout

Strength

5×8 Strict Press @ 65-70% 1 RM

Day E

Strength

7×2 Hang Snatch @ 70-75% 1 RM; Perform new set every 1:30

Strength

7×2 Clean+Jerk* @ 75-80% C&J 1 RM; Perform new set every 1:30

*Drop and reset after each rep