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TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



PROGRAMMING INFORMATION


Strength Cycle Information

This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time.


MONDAY


CONDITIONING:

  • Run

  • Pull Up

  • Push Up

  • Air Squat

ACCESSORY:

  • Turkish Get Up

TUESDAY


STRENGTH:

  • Snatch

  • Snatch Grip Deadlift

CONDITIONING:

  • Burpee Box Jump Over


WEDNESDAY


STRENGTH:

  • Power Clean

  • Front Squat

CONDITIONING:

  • GHD Sit Up

  • Rope Climb

  • Squat Clean Thruster

THURSDAY


STRENGTH:

  • Snatch Push Press

  • Snatch Balance

CONDITIONING:

  • Bike

  • Kettlebell Swing

  • Kettlebell Walking Lunge

ACCESSORY:

  • Single Arm Strict Press

  • Single Arm Bent Over Row


FRIDAY


CONDITIONING:

  • Run

  • Lateral Jumps Over Bar

  • Plate Ground To Overhead

  • Deadlift

  • Box Jump

  • Single Leg Toe To Bar

  • Row

  • Rope Climb / Burpee


SATURDAY


CONDITIONING:

  • Bike Erg

  • Wall Walk

  • Pull Up

  • Double Under

  • Box Jump

  • Front Squat

  • Run


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Bike Erg Workout




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TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



PROGRAMMING INFORMATION


Strength Cycle Information

This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time.


MONDAY


STRENGTH:

  • Power Snatch

  • Overhead Squat

CONDITIONING:

  • Double Under

  • GHD Sit Up

  • Kettlebell Swing

TUESDAY


STRENGTH:

  • Clean

  • Clean Deadlift

CONDITIONING:

  • Pull Up

  • Box Jump Over

  • Wall Walk / Handstand Walk


WEDNESDAY


CONDITIONING:

  • Deadlift

  • Bar Facing Burpee

  • Run

ACCESSORY:

  • Seated Single Arm Z-Press

  • Bent Over Dumbbell Row

  • Dumbbell Bench Press

THURSDAY


STRENGTH:

  • Split Jerk

CONDITIONING:

  • Row

  • Hand Release Push Up

  • Front Squat

ACCESSORY:

  • Dumbbell Curl

  • Landmine Twist

  • Landmine Romanian Deadlift


FRIDAY


CONDITIONING:

  • Bike

  • Dumbbell Burpee

  • Dumbbell Bicep Curl & Tricep Extension

  • Renegade Row

  • Slider Tuck Ins

  • Wall Ball

  • Medicine Ball Run

  • Rope Climb / Burpee


SATURDAY


CONDITIONING:

  • Bike

  • Double Under

  • Hang Power Clean

  • Rope Climb

ACCESSORY:

  • GH Raise


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Bike Erg Workout




11 views

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



PROGRAMMING INFORMATION


Strength Cycle Information

This will be a 9-week cycle, focusing more on the heavier Olympic lifting (Snatch/Clean), looking to lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want the focus to be on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time.


MONDAY


STRENGTH:

  • Snatch

CONDITIONING:

  • GHD Sit Up

  • Rope Climb

  • Double Under

TUESDAY


STRENGTH:

Clean

CONDITIONING:

  • Bike

  • Burpee

  • Burpee Box Jump Over


WEDNESDAY


CONDITIONING:

  • Hang Clean

  • Toe To Bar

  • Front Squat

  • Handstand Push Up

ACCESSORY:

  • Hip Extension

THURSDAY


STRENGTH:

  • Split Jerk

CONDITIONING:

  • Run

  • Thruster

  • Sit Up

  • Strict Pull Up


FRIDAY


CONDITIONING:

  • Row

  • Shoulder Tap

  • Dumbbell Bicep Curl

  • Dumbbell Tricep Extension

  • Dumbbell Bent Over Row

  • Double Under

  • Rope Climb / Burpee


SATURDAY


CONDITIONING:

  • Run

  • Deadlift

  • Dumbbell Step Up

ACCESSORY:

  • Body Row

  • Dumbbell French Press


SUNDAY


CONDITIONING:

  • Coach's Choice Hero Workout

  • Optional Bike Erg Workout




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