Monday 05/22/2023

STRENGTH

(20 min total including build up + completion)

Shoulder Press

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 5 reps @ 70%

*Set 6 – 5 reps @ 70%

*Set 7 – 5 reps @ 70%

WORKOUT

AMRAP 10

20 Ring Push Ups

30 Russian KB Swing 53/35

200m Run

AMRAP 10

20 Box Jump Step Down 24/20”

30 Pull Ups

200m Run

*No rest between amraps

*20 straight minutes of work :)

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connor livingston
Saturday 05/20/2023

Partner warm up “workout”

3 rounds:

20 Synchro air squat

20 Synchro Ab Mat sit up

200m Run

*10 min cap

STRENGTH

EMOM 7

2 “heavy” cleans (power or squat)

*you choose the weight

*start at a moderate weight & build over the 7 sets

WORKOUT

“Grettel”

10 Rounds:

3 Clean & Jerks 135/95

3 Bar Facing Burpees

*9 min time cap

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connor livingston
Friday 05/19/2023

STRENGTH

Part 1)

Jerk (split or push)

7x2 @ 80-87% of 1RM

*New Set every 2 min

*add weight over the 7 sets, but aim to stay between 80-87% of 1RM

Part 2)

Overhead squat

5x5

*start your first set light, and finish with a moderate/heavy set of 5

*work proper positioning over heavy weight!

*use a squat rack!

Part 3)

Snatch Balance

7x2

*Start light and finish “heavy”

*use a squat rack!

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connor livingston
Thursday 05/18/2023

HEAVY DAY

Back Squat

Every 2 Min Perform the following sets (14 min)

Set 1: 3 Reps @ 65 %

Set 2: 2 Reps @ 75 %

Set 3: 1 Rep @ 80%

Set 4: 1 Rep @ 85%

Set 5: 1 Rep @ 90%

Set 6: 1 Rep @ 90+%

Set 7: 1 Rep @ 90+%

Shoulder Press

Every 2 Min Perform the following sets (14 min)

Set 1: 3 Reps @ 65 %

Set 2: 2 Reps @ 75 %

Set 3: 1 Rep @ 80%

Set 4: 1 Rep @ 85%

Set 5: 1 Rep @ 90%

Set 6: 1 Rep @ 90+%

Set 7: 1 Rep @ 90+%

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connor livingston
Tuesday 05/16/2023

STRENGTH

Deadlift

Take 15min to build to a 1RM

*Aim to take down the bar with control / / No dropping if possible.

*Think of this as the heaviest weight, you can safely perform in the allotted time. Does NOT have to be your all time best!

WORKOUT

For Time:

60/50 Cal Row

40 DB Push Up (push up using DB handles)

30 DB Front Rack Step Back Lunges (in place) 2x50/35#

20 DB Clean & Jerk 2x50/35#

*12 Min Time Cap

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connor livingston
Monday 05/15/2023

STABILITY

3 Rounds:

10/10 Single Leg Split Squats (add weight as needed)

5 Nordic Curls / Glute Ham Raise

10 KB Sumo Deadlift (heavy / use two KB’s if needed)

:30 Hollow Hold

WORKOUT

4 Rounds:

400m Run

20 Russian KB Swing 70/53

20 Box Jump Over 24/20”

20 Wall Ball 20/14

*28 Min Cap

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connor livingston
Saturday 05/13/2023

WARM UP “WORKOUT”

*Partner Style

*Teams of 2

*Split sandbag reps, but run together.

AMRAP 10

10 Sandbag Over Shoulder 150/100

200m Run

WORKOUT

4 Rounds for time:

5 Push Jerk 155/105

30 Doubles / / 60 singles

5 Hang Power Snatch 155/105

30 Crossover Singles / / or Variation

*12 Min Cap

CASH OUT

EMOM 10

Alt. B/T…

Min 1: *Strict Pull Ups

Min 2: *Hand Release Push Ups

*you choose the reps

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connor livingston
Friday 05/12/2023

SKILL

*perform all of the following movements with an empty bar!

EMOM 3

3 muscle clean + 3 high hang power clean

EMOM 3

1 Hang Squat Clean + 3 Front Squats

EMOM 3

2 Cleans + 2 Pause Jerks

*pause for 1-2 seconds

STRENGTH

Part 1:

Every 2 Min for 12 Min (6 sets)

2 Cleans + 1 Jerk

*start at 70% of 1RM and build steadily over the 6 sets so that we finish around 85%

*work speed and technique over all else!

Part 2:

5 sets:

2 Clean Pulls + 2 high hang power Shrugs @100+% of 1RM Clean

*rest as need between sets

“Cleans” = power or squat (athlete preference)

“Jerks” = push or split (athlete preference)

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connor livingston
Tuesday 05/09/2023

STRENGTH

E2Min for 10 Min (5 rounds)

2 TEMPO Back Squat (4 sec slow descent, then as fast as possible up)

*stay below 75% of 1RM

*hold true to the tempo before adding weight!

WORKOUT

AMRAP 12

30 Wall Ball (30/20) *heavy!

30 Doubles / / 60 singles

30 Russian KB Swings 53/35

30 Doubles / / 60 Singles

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connor livingston
Monday 05/08/2023

STRENGTH

EMOM 10 “capacity builder”

3 Shoulder Press (you choose the weight)

*aim for 70-80% of 1RM

*aim to use the same weight for entire EMOM

*today’s goal is to build shoulder capacity at moderate to heavy loads, NOT go to Muscle failure!

WORKOUT

2 Rounds:

1,000m Run (800 + 200 route)

20 Pull Ups / / C2B Pull Up

20 Shoulder To Overhead 115/80

20 Toes to Bar

20 Hand Release Push Ups

24 min Cap

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connor livingston
Saturday 05/06/2023

WORKOUT

PART 1:

2 Rounds:

*Start second round at 10:00

10 Devils Press (2x50/35)

100 Double Unders / / 200 Singles

10 Devils Press (2x50/35)

*Aim for sub 6 min rounds

PART 2:

For Time:

*partition reps anyway you’d like :)

40 Clean & Jerks 135/95

40 BBJO 24/30”

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connor livingston
Friday 05/05/2023

SNATCH DAY!

Part 1: (Warm Up)

EMOM 9

*use an empty bar or PVC for all reps

EMOM 3

5 Snatch Push Press (off back)

EMOM 3

5 Snatch Balance

EMOM 3

5 “Tall snatch”

Part 2:

EMOM 5

1 Snatch + 1 Hang Snatch

*stay around 70% of 1RM Snatch

REST / SET UP for next EMOM as needed

EMOM 5

1 Snatch Pull + 1 Snatch

*stay around 70-80% of 1RM

REST / SET UP for next EMOM as needed

E90 sec for 5 Sets (7.5min)

1 Snatch around 80+%

*as for choosing weight - go off of all “feel” for all reps / EMOM’s. Aim to move the bar quickly and properly before increasing weight!

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connor livingston
Thursday 05/04/2023

SKILL

Muscle Up Drills / Progressions / Scaling Options

WORKOUT

EMOM 28 (7 Rounds)

Alt. Between…

Min 1) *Bar Muscle Up

Min 2) *Sandbag Ground to Over Shoulder 150/100 (you choose the reps)

Min 3) 6+ Alt Double DB box Step Ups 24/20” (you choose the weight)

Min 4) 15+ V Ups

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connor livingston
Wednesday 05/03/2023

STRENGTH DAY

PART 1:

E2min for 20 Min (5 sets)

Alternate between…

*if you did this last week - aim to use 5-10% heavier weight!

Set 1) 2 Front Squat @ 75% of 1RM Front Squat / / or 7/10 RPE

Set 2) 4 Back squat “

*this should not be a soul crushing weight, or feel incredibly heavy!

*our goal is to build our capacity with a reasonable weight / maintain proper positioning.

PART 2:

Every 2 min for 10 min (5 rounds)

2 Push / or / Split Jerks at 80-83% of 1RM

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connor livingston
Tuesday 05/02/2023

SKILL

Every 90 sec for 12 min (4 Rounds)

Alternate between…

90 Sec of Jump Rope practice

90 Sec of Handstand / Push up / Freestanding / Walk / wall walk practice

WORKOUT

4 sets (26 min total; 1 set is completing BOTH AMRAPs) 

AMRAP 2 minutes

200m Run

Max Pull Ups in remaining time

-rest 1:00-

AMRAP 2 minutes

200m Run

Max Hand Release Push Ups in remaining time

-rest 1:00-

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connor livingston
Monday 05/01/2023

HIP + SHOULDER STABILITY

*10 Min coach led!

STRENGTH

Every 2 Min for 12 min (6 sets)

3 Overhead Squat

*Aim to start your first set at 60% of 1RM

*Build steadily over the 6 sets to finish with a “heavy” set of 3 reps!

*Use a squat rack

WORKOUT

Every 2 Min for 10 Min (5 Rounds)

5 Bar Facing Burpees

7 Hang Power Snatches 95/65

9 Overhead Squats / OR / Front Squat 95/65

*Aim to work each round for about 1 min

*Scale the weight up or down as needed.

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connor livingston