Friday 170526

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Stamina Training
EMOM x 16:
Odd: 15 Russian KB Swings (53/35#)
Even: 6 Bar Muscle-ups

Deadlift
E2MOM x 12
83% x 3
86% x 1
83% x 3
88% x 1
83% x 3
90% x 1

Extra Work
Snatch 65% x 3
70% x 3
75% x 3
80% x 3
85% x 2
90% x 1 x 3

Clean & Jerk 65% x 3
70% x 3
75% x 3
80% x 3
85% x 2
90% x 1 x 3

*Programming modified from Ben Bergeron's CompTrain

Thursday 170525

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Conditioning
"Kelly"
5 Rounds:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

Extra Work
Conditioning
75/60 Cal Assault Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees

*Programming modified from Ben Bergeron's CompTrain

Wednesday 170524

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Conditioning
"Helen"
3RFT:
400m Run
21 KB Swings (53/35#)
12 Pull-ups

Front Squat
E2MOM x 12
79% x 5
85% x 1
79% x 5
87% x 1
79% x 5
89% x 1

Extra Work
5 Rounds for time:
30/25 Cal Bike
10 Burpee Box Jump-Overs (30/24")
Rest 3:00 between rounds

*Programming modified from Ben Bergeron's CompTrain

Tuesday 170523

Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Bench Press
15 minutes to work up to a heavy single

Conditioning
EMOMx16:
A) 12 KB Front Rack Lunges (53's/35's)
B) 12 Deficit Push-ups (2x45#/W:1x45#)
C) 12 DB Box Step-Ups (45’s to 24”/30’s to 20”)
D) 50s Plank Hold (elbows)

Extra Work
Row Conditioning
10x30 Cals
Rest 1:00 after each set

*Programming modified from Ben Bergeron's CompTrain

Monday 170522

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Conditioning
3 Rounds for time*:
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
50 Double Unders
* 12 minute time cap

Back Squat
E2MOM x 12
79% x 5
85% x 1
79% x 5
87% x 1
79% x 5
89% x 1

Extra Work
Snatch (Mid-Thigh off Blocks or from Hang)
60% x 4
65% x 4
70% x 4
75% x 3 x 3

Snatch Pull (Mid-Thigh off Blocks or from Hang)
80% x 5
85% x 5 x 4

*Programming modified from Ben Bergeron's CompTrain

Friday 170519

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Conditioning
"Fight Gone Bad"
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift High Pull (75/55)
Box Jumps (20")
Push Press (75/55#)
Row for Calories
Rest

Extra Work
Snatch
65% x 4
70% x 4
75% x 4
80% x 3
85% x 3 x 2

Clean & Jerk
65% x 3+1
70% x 3+1
75% x 3+1
80% x 3+1
85% x 3+1 x 2

*Programming modified from Ben Bergeron's CompTrain

Thursday 170518

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Back Squat
78% x 4
83% x 1
78% x 4
86% x 1
78% x 4
88% x 1

Conditioning
"Surfer on Acid"
3 Rounds for time:
400m Run
21 Burpees

Extra Work
Gymnastics Conditioning
12 Muscle-ups
30 Kipping HSPU
8 Muscle-ups
20 Kipping HSPU
4 Muscle-ups
10 Kipping HSPU

*Programming modified from Ben Bergeron's CompTrain

Wednesday 170517

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Front Squat
E2MOMx12
77% x 5
83% x 1
77% x 5
85% x 1
77% x 5
87% x 1

Conditioning
AMRAP 13:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 Push-ups

Extra Work
Clean (Mid-thigh, off Blocks or from Hang)
60% x 4
65% x 4
70% x 4 x 3

Clean Pull (Mid-thigh, off Blocks or from Hang)
70% x 5
75% x 5
80% x 5 x 3

*Programming modified from Ben Bergeron's CompTrain

Tuesday 170516

Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Bench Press
E2MOMx12
77% x 5
83% x 1
77% x 5
85% x 1
77% x 5
87% x 1

Conditioning
AMRAP 3:
8 Burpees
12 Power Snatch (95/65)
Rest 3:00
AMRAP 3:
8 Burpees
8 Power Snatch (115/85)
Rest 3:00
AMRAP 3:
8 Burpees
4 Power Snatch (135/95)

Extra Work
Midline Conditioning
3 Rounds, NOT for time
30 GHD Sit-ups
15 Deadlifts (275/185#)

*Programming modified from Ben Bergeron's CompTrain

Monday 170515

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Back Squat
E2MOMx12
77% x 5
83% x 1
77% x 5
85% x 1
77% x 5
87% x 1

Conditioning
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run

Extra Work
Snatch (Mid Thigh Off Blocks or Hang)
60% x 4
65% x 4
70% x 4 x 3

Snatch Pull (Mid Thigh Off Blocks or Hang)
70% x 5
75% x 5
80% x 5 x 3

*Programming modified from Ben Bergeron's CompTrain

Friday 170512

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Conditioning
For Time:
21 Overhead Squats (155/105)
21 Calorie Row or Bike
21 Power Cleans (155/105)
400m Farmer Carry (50s/35s)
21 Muscle-ups
400m Farmer Carry (50s/35s)
21 Power Cleans (155/105)
21 Calorie Row or Bike
21 Overhead Squats (155/105)

Extra Work
Snatch
65% x 4
70% x 4
75% x 4
80% x 3
85% x 3 x 2

Clean & Jerk
65% x 3+1
70% x 3+1
75% x 3+1
80% x 3+1
85% x 3+1 x 2

*Programming modified from Ben Bergeron's CompTrain

Thursday 170511

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Deadlift + Pull-ups
E2MOMx12
0, 4, 8 min: Deadlift 85% x 5
2, 6, 10 min: Strict Pull-up — +15 lbs. x 5

"Maya"
AMRAP 17:
20 Calorie Row or Bike
17 Power Snatches (75/55)
20 Box Jumps (24/20)
17 Wallballs (20/14)

Extra Work
Midline Accessory
5 Rounds NOT for time:
10 Sec L-sit
10 Back extensions

*Programming modified from Ben Bergeron's CompTrain

Wednesday 170510

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Conditioning
"Big Clean Complex"
6 Sets:

High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Press  
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Jerk   
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Split Jerk

Rest as needed between sets

High Hang = Pockets
Hang = Knees
Full = Ground
*Start at 65% of Jerk
**Each set consists of all 12 movements

Extra Work
Power Clean + Power Jerk
60% x 2+1
70% x 2+1
75% x 2+1 x 3

Clean Pull
100% x 3 x 4

*Programming modified from Ben Bergeron's CompTrain

Tuesday 170509

Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Bench Press
E4MOMx12
5 @ 85%

Conditioning
AMRAP 4:
21 Double Unders
15 Burpees
9 Pull-ups

Extra Work
Gymnastics Conditioning
EMOMx10:
Odd: 3-6 Strict HSPU
Even: 1-2 Strict Muscle-ups (or as strict as possible)

*Programming modified from Ben Bergeron's CompTrain

Monday 170508

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Back Squat
E4MOMx12
5 @ 85%

Conditioning
9 Thrusters (155/105)
9 Kettlebell Swings (70/53)
200m Run
6 Thrusters (155/105)
6 KB Swings (70/53)
200m Run
3 Thrusters (155/105)
3 KB Swings (70/53)
200m Run

Extra Work
Power Snatch
60% x 3
65% x 3
70% x 3
75% x 3 x 3

Snatch Pull
100% x 3 x 4

*Programming modified from Ben Bergeron's CompTrain

Friday 170505

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Deadlift + Strict Pull-ups
E2MOMx8
3 Deadlifts @ 65%
5 Strict Pull-ups

Conditioning
50 Cal Row 50 Box Jump Overs (24/20")
50 Deadlifts (185/125)
50 Wallballs (20/14)
50 Ring Dips
50 Wallballs (20/14)
50 Deadlifts (185/125)
50 Box Jump Overs (24/20")
50 Cal Row

Extra Work
Run Conditioning
Run 5K

*Programming modified from Ben Bergeron's CompTrain

Thursday 170504

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Overhead Squat
E2MOMx8
3 @ 65%

Conditioning
"Nancy"
5RFT:
400m Run
15 OHS (95/65)

Extra Work
Midline Conditioning
NOT for time:
25 GHD Sit-ups
25 Back Extentions
25 GHD Sit-ups
25 Back Extentions

*Programming modified from Ben Bergeron's CompTrain

Wednesday 170503

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Front Squat
E2MOMx8
3 @ 65%

Conditioning
For time*:
21–15–9
Row for Calories
Kettlebell Swings (53/35#)
Directly into 18–12–9
Row for Calories
Bar Facing Burpees
Directly into
12–9–6
Squat Cleans (155/105)
200m Run
*25 min time cap

Extra Work
Gymnastics Conditioning
3 RFT:
100 Double-unders
25 Kipping HSPU

*Programming modified from Ben Bergeron's CompTrain

Tuesday 170502

Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Bench Press
E2MOMx8
3 @ 65%

Conditioning
AMRAP 15:
15 Box Jump Overs (24/20")
12 Ring Dips
9 Power Cleans (155/105)

Extra Work
Midline Conditioning
3x10 Strict Toes-to-bar
3x25 Hip Extensions

*Programming modified from Ben Bergeron's CompTrain

Monday 170501

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Back Squat
E2MOMx8
3 @ 65%

Conditioning
"Heartbreak Kid"
3 Rounds for time:
10 Front Squats (185/135)
20 Chest-to-bar Pull-ups
50 Double-unders

Extra Work
Power Snatch
(65%/3)3

Snatch Pull
(75%/3)3

*Programming modified from Ben Bergeron's CompTrain