Monday

Skill of the Week: Oly Proficiency

HealthDB LoadM: 25-30F: 15-20

Barbell LoadM: 135-170F: 85-105

Fitness DB LoadM: 35-45F: 25-30

Barbell LoadM: 185-200F: 115-150

Skill: Push Press 5-5-5-5-5Conditioning: 30 Min Running ClockALL LEVELS

● 10 DB Bench● 10 DB Pendlay Row● 5 Back Squat

Performance (Rx’d)DB LoadM: 50+F: 35+

Barbell LoadM: 205+F: 155+

BTWB WEEKLY CHALLENGE: Push Jerk 1RM

A) Deadlift 1RM

B) For Time:○ 40-30-20-10○ Lunges○ Push Ups

(10 Min Cap)

C) For Time:○ 40-30-20-10○ Jumping Jacks○ Sit Ups

(8 Min Cap)

Monday

Skill of the Week: Oly Proficiency

Skill: Split Jerk 3-3-3-3-3

Conditioning: 10 Sets (60sec rest)

Health15 Sec AirDyne Sprints5 Burpees

Fitness 15 Sec AirDyne Sprints7 Burpees

Performance (Rx’d)15 Sec AirDyne Sprints10 Burpees

Tuesday BTWB WEEKLY CHALLENGE: Push Jerk 1RM

A) Back Squat 5x1

B) 18 Min AMRAP:○ 15 Box Jumps○ 12 Strict Presses○ 9 Lying Toes To Bar

Tuesday

Skill of the Week: Oly Proficiency

Skill: Squat Snatch 20x1 (.5 Bodyweight or Under)

Conditioning: 5 RFT (20min Cap)Health5 Power Snatches10 Box Jump Overs200m Run

LoadM: <95F: <75

Fitness5 Power Snatches 10 Box Jump Overs300m Run

LoadM: 105-125F: 75-85

Performance (Rx)5 Power Snatches 10 Box Jump Overs300m Run

LoadM: 135F: 95

Wednesday BTWB WEEKLY CHALLENGE: Push Jerk 1RM

Wednesday

A) Back Squat 4x8

B) 3x4 Min AMReps:○ 150m Jog○ Max Rep MB Sit Ups

Skill of the Week: Oly Proficiency

Skill: Push 1 Hang Power Clean1 Hang Squat Clean

Conditioning: Teams of 2- 20 Min AMRAP:(All Levels)

P1- Max Distance RowP2- 100m Light Farmer’s Carry or DB Rack Carry

Thursday BTWB WEEKLY CHALLENGE: Push Jerk 1RM

A) Bench Press 1RM

B) 3 RFT:○ 400m Run○ 20 KB Swings○ 15 Ring Rows

(15 Min Cap)

C) 5 Rounds: 30 Secs ON, 30 Secs OFF-○ Push Up Plank

Thursday

Skill of the Week: Oly Proficiency

Skill: 1 RM OH Squats

Strength: 5RM Deadlift

Conditioning: “Annie” 50-40-30-20-10

Friday BTWB WEEKLY CHALLENGE: Push Jerk 1RM

Health2:1 Single UndersSit Ups (Straight)

Fitness Double UndersSit Ups (anchored)

(10 Min Cap)

Performance (Rx)Double UndersSit Ups (anchored)

A) Bench 8-8-8-8-8

B) 10,20,30,40○ Single Unders○ Russian Swings

Friday

Skill of the Week: Oly Proficiency Skill: 1 Push Press + 2 Push Jerk

Conditioning: 16 Min EMOM

Saturday BTWB WEEKLY CHALLENGE: Push Jerk 1RM

HealthOdd: 30s DB Press HoldEven: 10 Wall Balls

FitnessOdd: 20s HS HoldEven: 15 Wall Balls

Performance (Rx)Odd: 30s HS HoldEven: 15 Wall Balls

9:00amSunday - Specialty Class

A) 15 Minutes- 1 Power Clean + 1 Squat Clean @ RM

B) 15 Minutes- Snatch: Build Up To Heavy Snatch (not

PR)

C) 15 Minutes- Back Squat 5-5-5-5-5

(last set max reps)

Sunday - Specialty Class