Found this one in the archives :)
Notes on the upcoming programming: We will be performing strength couplets for several cycles. Each couplet requires a 10 minute warm up to get to your working weight. Please keep track of how much you lift. We will be doing sets of 8, 6, 4, and 2. You will also see progressions for HSPU, Pull ups, muscle ups and other gymnastic work. Stick to your progression to be the most successful in your endeavor.
NEW CLASS TIME!!!! We begin our evening session at 5:15, Boot Camp begins at 6:15, ending at 7. Teen classes remain unchanged, 6-7pm
Monday
Warm up: 500 m row, then 2 min of Bear complex with PVC, 5 minutes with empty bar.
Strength Couplet (approx. 10 min to warm to working weight)
Perform each movement on the minute, as a superset
Back Squat 5x4
Strict Press 5x4
Lift as heavy as possible for each set.
may choose DB or BB strict press or KB press (KB rack is HARDER)
Conditioning
3rft
25 kbs,
15 jumping lunges,
10 power cleans (205/135)
Boot Camp: 5 rounds, not for time of 4 back squats, 4 DB Presses, 15 Ring rows. Work as heavy as possible in the lifts.
Conditioning: same as above
TUESDAY
Warm up: Row 250, then. 5 minutes shoulder mobility (trainer's choice) 6 min AMRAP: 5 single arm db thrusters (each side), 10 KBS, 40' walking lunges.
Conditioning:
12 min AMRAP: 10 kbs, 10 burpees, (35/55)
Strength 1:
20 TGU, ahap, building.
Progression: Single arm OH sit up. If you do not have the mobility to peform the single arm version, then20 weighted situps and 20 weighted lunges (db in each hand) will do the trick.
Strength 2:
EMOM, alternating movements for a total of 10 sets:
5 strict HSPU, 3 MU.
keep your progression-- for MU: dip/RR, ring push up/ Ring Row, transition in band, transition no band, MU
Boot Camp: Conditioning is the same. Strength work: 5 single arm OH situps each arm, 10 push ups, 15 bent over rows, 5 rounds, not for time.
WEDNESDAY
Warm up:
Row 200m. then: 3 rounds with empty barbell 5 deadlifts 5 muscle cleans 5 push press 5 back squats 5 good mornings
Conditioning:
Couplet: 7 min AMRAP:
3 Deadlifts (50% 1rm), 3 push ups, add 3 reps each round
regression: plank push up elevated
progression: wear a vest
Core:
100 ab mat situps for time
Odd object work:
Front Rack KB carry, Farmer Carry (40ft)
1 arm OH lunge 40'.
3 sets, rest as needed.
You will carry one of each—one hand will have farmer carry, the other a front rack, switch on the way back.
One set is mixed carry each way, OH carry each way, switching arms every 40’
If you have a sore back, perform double front rack or double farmer, to evenly load.
NO arching the low back!
Boot Camp: 5 rounds for time: 10 deadlifts (light) 12 box jumps, 14 weighted sit ups
Odd object carry --same as above
ThURSDAY
Warm Up: 3 rounds jog, bike, or row 1 minute
Olympic Lifting
Clean Pull:
2 EMOM, building to 100% of clean (as long as markers are met --bar to hip, shrug, triple extension)
EMOM 1: 10 sets : 1 hang clean, 1 clean
Boot Camp: 5 rounds for time: 10 deadlifts (light) 12 box jumps, 14 weighted sit ups
EMOM 2: 10 sets: Jerk complex with bar only (one movement each):
Conditioning
AMRAP 7 30 Dus 12 wall balls
A note on the Oly work: weight as able, focus mainly on good technique. Even if you usually take this as a rest day, come in and make it active rest with light weight or PVC.
FRIDAY
WArm up: Tabata burpee, wall ball, ball slam, air squat
Strength Triplet,
Perform each movement on the minute, as a superset(clock set for 15 minutes)
Bench Press 5x4, AHAP each set
Front Squat 5x 4, AHAP each set
Kipping pull up progression: Lat pull (bodyweight), beat swings, kipping pull up x5, ctb kipping) Keep GOOD hollow body position.
Conditioning:
Tabatas: Bottom to bottom air squat (stop and rest at the bottom of an ACTIVE squat), tabata burpee, 8 sets each, do not alternate.
Boot Camp: AMRAP 20 5 Bench Press, 15 goblet squat, 250m Row
Tabata squats
SATURDAY
WArm up: Row 200m. then: 3 rounds with empty barbell 5 deadlifts 5 muscle cleans 5 push press 5 back squats 5 good mornings
Strength Couplet:
Perform each movement on the minute, as a superset4 Deadlifts,
4 OHS, weight as heavy as possible for each set.
Conditioning:
10 DB thrusters (may use KBs or barbell if needed), 12 cal row, 40' broad jump. 3-5 rounds (you choose how you feel)
SUNDAY
Conditioning
3 rft15 GHD, 1 rope climb, 20 pistols (alt)
Gymnasty:
EMOM 20:
Cartwheel, practice for the minute left and right
headstand holds, practice for the minute
false grip RR, 10 reps
box jumps, for max height.
