Friday

A) Front Squats

6 Rep max

B) 3 sets of:

- 12 Single leg k bell Deadlifts (each leg)
- 12 Cossack squats (each leg)
- 6 K bell OHS (each arm)

C) Conditioning:

EMOM 12

- 2 legless rope climbs from seated on ground
- 10/8 cals assault bike
- 8 DB squat clean & jerk (45/30)
- 8 k bell OH lunges each leg (53/35)

Thursday

A) Bench Press

5 x 4 @ 75%

B)  Prowler push & drag

Accumulate 500ft HAP

C) Conditioning

21 - 15 -  9

- Power snatch (95/65)

42 - 30 - 18

- HR Push ups

Wednesday

A) Deadlifts

5 x 4 @ 75%

B) Abdominals

Tabata

- Bicycle kicks
- hollow rocks
- v ups

C) Conditioning

AMRAP 12

- 6 Hang Squat clean thruster (115/75)
- 9 T2B
- 12 Box Jumps

Tuesday

A)  Floor Press

5 x 4 @ 75%

B) Weightlifting

"Prison Rules"

- 1 Power snatch + 1 snatch (95/65)

C) Conditioning

Chipper (15 min cap)

- 100 Air Squats
- 90 American Swings (53/35)
- 80 Front rack goblet lunges
- 70 Double Unders
- 60 Sit ups
- 50 Burpees

Never miss a Monday

A) Back Squat

5 x 4 @ 75%

B) 3 supersets of:

- 100ft single hang drags (HAP)
- 20 DB push ups

C) Conditioning

"Diane"

21 - 15 - 9

- Deadlifts (225/155)
- HSPU

*6 min time cap*

REST 2 MIN, then:

21 - 15 - 9

- wall balls
- Power Cleans (95/65)

*6 min time cap

Sunday Funday

- PARTNER WOD -

Buy In:

- 10 curb & back sprints

Then 3 rounds of:

- 20 body blaster (Burpee, pull up, t2b)
- 20 Renegade manmakers (60/40)
- 200ft walking lunges
- 50 Power Snatches (75/55)

Sunday StayFit

A) EMOM 15

- 4 Jingle Jangles
- 4 Burpees/ 10 Push ups/ 10 sit ups/ 10 American Swings/ 4 candlesticks

B) AMRAP 20

-25 Burpees
- 300m run
- 25 Box Jumps
- 300m run
- 25 Push Press
- 300m run
- 25 wall balls

Saturday

Partner WOD 

Min 0 - 10

- 15 Wall Balls 

- 9 Box jump over 

- 4 power cleans (155/105)

(ABA)

Min 10- 22

- 25 Pull Ups 

- 40 Thrusters (95/65)

- 60 T2B

- 40 Thrusters (95/65)

- 25 pull ups

(Split work however)

Min 22 - 30

AMRAP 8

- 3 Deadlifts 

- 2 Hang cleans 

- 1 push jerk (95/65)

(2 Rounds each)

Friday

A) Front Squats

8 Repetition Maximum

B) Weightlifting

High hang clean + hang clean + low hang clean

Work to heavy single for complex

C) Conditioning

EMOM 16

- 20 Tire smashes
- 100ft Bear crawls
- 3 Wall walks
- 10 Deadlifts (225/155)

Thursday

A) Bench Press

5 x 5 @ 70%

B) Prowler push & Pull

Accumulate 500ft HAP

C) Conditioning

AMRAP 12

- 10 SDHP (95/65)
- 10 Thrusters
- 10 Back rack lunges

Wednesday

A) Deadlifts

5 x 5 @ 70%

B) Abdominals

MOFO 12

- 15 Weighted sit ups
---------------------------
- :30 Hollow rocks

C) Conditioning

4 Rounds for time

- 15 HSPU
- 20 Weighted pistol squats (30/20)
- 300m Run

Tuesday

A) Floor Press

5 x 5 @ 70%

B) Weightlifting

High hang snatch + snatch balance + OHS

Work to heavy single, then 5 x 1 @ heavy single

C) Conditioning

AMRAP 14

- 25 Wall balls
- 50 Double Unders
- 15 DB power cleans (45/30) *Single hand. alternate hand each round

Never miss a Monday

A) Pause back squats

5 x 5 @ 55-60%

B) Bodybuilding .

Superset...

4 x 12 ring push ups
4 x 12 strict pull ups

C) Conditioning

For Time:

- 10 DB snatches (60/40)
- 10 Box Facing Burpees
- 30 DB Snatches (60/40)
- 10 Box Facing Burpees
- 50 DB Snatches (60/40)
- 10 Box Facing Burpees

Sunday Funday

- PARTNER WOD - 

AMRAP 30

- 300m run 

- 30 Deadlifts (115/75)

- 30 Front Squats (115/75)

- 30 Push Jerks (115/75)

- 30 Burpees 

Sunday StayFit

A) Tabata

- battle ropes
- air squats
- Box Jumps
- Russian Swings

B) AMRAP 20

- 300m run
- 30 Deadlifts
- 30 Wall Balls
- 30 Burpees

Saturday

Partner WOD

2 Rounds for Time

- 50 Deadlifts (135/95)
- 50 DB hang cleans (45/30)
- 50 Push ups
- 50 clean & Jerks (135/95)
- 50 Pull Ups
- 50 American Swings (53/35)
- 50 Box Jumps
- 50 ft bear crawl (each)
- 50 knees to elbows

Friday

A) Front Squat

10 Rep max

B) Romanian Deadlifts

4 x 8 @ ~ 50% of back squat 1RM

C) Conditioning

EMOM 20

Min 1: 10/8 cals assault bike
Min 2: 3 Rope Climbs
Min 3: 150/100 m row
Min 4: 3 Renegade man makers (45/30)

Thursday

A) Bench Press

5 x 6 @ 65%

B) 3 super sets of:

- 10 Strict Pull ups
- 10 Kroc Rows (each arm, HAP)
- :60 Superman hold

C) Conditioning

Every 2 min for 5 rounds:

(115/75)

- 7 Thrusters
- 6 Push Press
- 5 Hang squat cleans

Wednesday

A) Deadlifts

5 x 6 @ 65%

B) Core Strengthening

MOFO 10

- :30 Handstand hold
- :30 Hollow rocks

C) Conditioning:

For Time:

- 300ft Walking lunges
- 100 Push Ups
- 100 Wall ball cleans
- 300ft Walking lunges

Tuesday

A) Floor Press

5 x 6 @ 50-60%

B) 3 supersets of...

- 10 Bulgarian split squats/ leg
- 10 Cossack squats

HAP

C) Conditioning

3 Rounds for time:

- 10 Power clean and jerks (185/135)
- 300m run

New cycle spread

Length: 6 Weeks

Style: Progressive overload / Percentage based progressive overload

Core Focus: Front Squat

Special Exercise Focus: Back positions, leg strength & mobility, front rack mobility, core strength

Core lifts:

Monday - Back Squat (negative, pause, regular) 5x6, 5x5, 5x4, 5x3, 5x2, 5x1
Tuesday - Floor Press 5x6, 5x5, 5x4, 5x3, 5x2, 5x1
Wednesday - Deadlifts 5x6, 5x5, 5x4, 5x3, 5x2, Hing volume to prep for F.S.
Thursday - Bench Press 5x6, 5x5, 5x4, 5x3, 5x2, 5x1
Friday - Front Squats 10RM, 8RM...….1RM

Special Exercises: 

Monday - Upper body bodybuilding w/ pushing focus (ring push ups / Strict pull ups)
Tuesday - Lower body bodybuilding (B.S.S., Cossack squats)/ light weightlifting
Wednesday - Abdominals w/ a static focus
Thursday - Upper body bodybuilding w/ pulling focus
Friday - Hinging assistance exercises (RDLs, good mornings, SLDL)

Why?

So here's my train of thought...It's been a while since I've seen a ton of progress with front squats, so I decided to try and piece together a cycle with a core focus on them. For that reason we're going to chill a bit on the back squats and do some high volume exercises to save the intensity for Friday each week (front squat day). Also, we didn't see much for bench press PRs from the last cycle, so I'm adding an extra day of them in the form of floor press. Between that and the extra pressing volume I'm hoping people can crack some milestones in the next 6 weeks.

As far as the arrangement of the strength training through the week, I moved bench press to Thursday and put the heavy front squats on Friday so that there's a day between them and Wednesday's deadlifts. Just trying to think of your back :)

Where's the Olympic lifts??

 We already have back squats, deadlifts, and heavy front squats in this cycle, which can all add up to some serious tonnage totals by the end of each week...meaning they didn't make the cut for now except for light lifts on Monday's after back squats. However, that just leaves me room to add them regularly into the conditioning! So don't worry, you won't be missing snatches

Never miss a Monday

A) Back Squat

5 x 6 @ 50%

* 5 second negative each rep

B) Weightlifting

High hang snatch

20 reps empty bar, then...

Build to HAP

C) Conditioning

AMRAP 12

- 9 Burpees
- 15 DB Clean & jerks (45/30)
- 21 American Swings (53/35)

Sunday Funday

- PARTNER WOD - 

AMRAP 10 

- 10 Power Cleans (205/145)

- 20 T2B

EMOM 3 Burpees 

REST 2 MIN

AMRAP 10

- 20 Box Jumps 

- 10 Front Squats (185/135)

EMOM 3 Burpees 

REST 2 MIN 

AMRAP 10

- 10 Push Jerks (155/105)

- 30 Wall ball cleans 

EMOM 3 Burpees 

Sunday StayFit

A) Warm up

Tabata Mash up
- Air squats
- RKS
- lunges
- mountain climbers

B) EMOM 14

- 10 Jingle Jangles
- 5 Burpees/ 10 Ab mat sit ups

C) For time:

- 20 weighted step ups
- 1 Prowler push
- 20 weighted ups
- 20 ring rows
- 20 weighted step ups
- 30 Sit Ups
- 20 weighted step ups
- 40 push press
- 20 weighted step ups
- 50 ft bear crawls

Friday

A) Front Squats

5 x 5 @ 70%

B) Weightlifting

Power clean + clean

HAP

C) Conditioning

30 - 20 - 10

- DB snatch (50/35)
- DB OHS (50/35)
- HSPU

Thursday

A) Bench Press

5 x 5 @ 70%

B) In 15 min build to HAP for:

- 3 front squats + 1 thruster

*Use a rack

C) Conditioning

For time:

Run 1 mile

Wednesday

A) Deadlifts

5 x 5 @ 70%

B) Abdominals

20 - 15 - 10 - 15 - 20

-  T2R
- Russian Twists (53/35)
- Side Bends (53/35)

C) Conditioning:

EMOM 20

Min 1: 10 SDHP (75/55) + max burpees for remainder of minute

Min 2: 10 Hang power cleans (75/55) + max burpees for remainder of minute

Min 3: 10 Hang power snatch (75/55) + max burpees for remainder of minute

Min 4: Rest full minute

Tuesday

A) EMOM 10

- 1 Strict Press
- 2 Push Press
- 3 Push Jerks

*Build to current strict press 1 RM

B) Prowler Push / Pull

Accumulate 500ft HAP

C) Conditioning

AMRAP 15

- 20 Ab mat sit ups
- 20 DB Push Jerks (45/30)
- 20 Box Jumps

Never miss a Monday

A) Back Squats

5 x 5 @ 70%

B) Accessory work

3 x 10 of:

- Weighted bird dippers (each leg)
- Weighted good mornings

C) Conditioning:

21 - 15 - 9

- Power Snatches (135/95)
- Bar muscle ups

Sunday Funday - 11am

- Partner WOD -

AMRAP 30

2 Rounds:

- 150 Double Unders
- 30 Squat Snatches (75/55)

2 Rounds:

- 40 Deadlifts (165/115)
- 10 Renegade Manmakers (45/30)

2 Rounds:

- 30 DB Box Step Ups (45/30)
- 100 Air Squats

Sunday StayFit

A) EMOM 10

- 5 Jingle jangles
- 5 American Swings

- 5 Jingle Jangles
- 5 Burpees

- 5 Jingle jangles
- 5 Sit Ups

- 5 jingle jangles
- 10 Air squats

B) Fight gone bad style

1 min at each station for 5 rounds

- Wall balls
- Box step ups
- DB Power cleans
- Battle Ropes
- Assault Bike cals
- 1 min rest

Saturday

- PARTNER WOD -

30 min to finish:

3 Rounds of...

- 30 T2B
- 30 Hang Power cleans (135/95)
- 30 Wall Balls

600m Run (together)

2 Rounds of...

- 30 T2B
- 30 Hang Power cleans (155/105)
- 30 Wall Balls

600m Run

1 round of:

- 30 T2B
- 30 Hang Power cleans (175/125)
- 30 Wall Balls

Friday

A) Bench Press

Find 1 RM, then...

3 x 2 @ 80%

B) 3 x 10 supersets of each:

- ring push ups / tricep pull overs
- Bulgarian Split squats/ Cossack squats

C) Conditioning

EMOM 12

- 5 DB power cleans (45/30)
- 10 Air squats
- 200ft run

Thursday

A) Front rack barbell lunges

- 50ft HAP

B) Weightlifting

Tempo snatch + low hang + power snatch


C) Conditioning

AMRAP 12

- 3 Strict Pull Ups
- 5 DB Thrusters (45/30)
- 30 Double unders