Thursday 12-31-15

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Handstand Pushups

2-3 x 8-10 reps

Floor Wipers

2-3 x 12-20 reps each side

Clean Pulls 3-5 x 5 reps

Conditioning:

4 Cycles of…

4:00 Time Cap

7 OHS – 135/95 lbs

14 Toes-2-bar

21 Box Jumps – 24/20”

Max reps – OH Walking Lunges – 45/25 lbs

*rest 1:00 btw cycles

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 12-30-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

3-5 Rounds...

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Row 2000 meters

Bike 4-7 miles

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 12-29-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB OH Press

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

5 reps @ 75-80%

2 x 3 reps @ 85-90%

3 x 2 reps @ 95-100%

Conditioning:

For Time...

40 Wall Ball

30 Box Jumps

20 Burpees

10 Ground-2-OH - 155/105 lbs

20 Burpees

30 Box Jumps

40 Wall Ball

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 12-28-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar

2-3 x Max Reps (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Stepups 3-4 x 10 reps each side

Conditioning:

21-15-9 reps for time...

Hang Squat snatch - 95/65 lbs

Toes-2-bar

Endurance:

Pick ONE mode:

Swim

3 x 6:00 ON (2:00 OFF)

Bike

3 x 8:00 ON (2:00 OFF)

Run

3 x 10:00 ON (2:00 OFF)

Row

3 x 8:00 ON (2:00 OFF)

OLT:

5-7 sets of: 1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 12-27-15

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week.

Saturday 12-26-15

A.

AMRAP: 5 minutes

20 Snatches - 115/75 lbs

30 Wall Ball

Rest 1:00

B.

AMRAP: 5 minutes

16 steps Lunges - 115/75 lbs

30 Wall Ball

Rest 1:00

C.

AMRAP: 5 minutes

16 Burpee-box Jumps

30 Wall Ball

Rest 1:00

D.

AMRAP: 5 minutes

20 hang power cleans - 115/75 lbs

30 Wall Ball

Rest 2:00

E.

For Time...

20 Snatches

16 steps Lunges

16 Burpee - Box Jumps

20 Hang Power Cleans

30 Wall Ball

Friday 12-25-15

Enjoy the recovery day!

Spend it with friends and family.

Thursday 12-24-15

Surprise and extra rest day.

Safe travels and happy holidays.

Wednesday 12-23-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

3-5 Rounds...

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Row 2000 meters

Bike 4-7 miles

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 12-22-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB OH Press

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

5 reps @ 75-80%

2 x 3 reps @ 85-90%

3 x 2 reps @ 95-100%

Conditioning:

3 Rounds…

50 Squats

10/7 C2B Pull-ups

10 Hang Power Cleans - 135/95 lbs

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 12-21-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar

2-3 x Max Reps (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Stepups 3-4 x 10 reps each side

Conditioning:

21-15-9 reps for time...

Hang Squat Cleans - 95/65 lbs

Pull-ups

Endurance:

Pick ONE mode:

Swim

3 x 6:00 ON (2:00 OFF)

Bike

3 x 8:00 ON (2:00 OFF)

Run

3 x 10:00 ON (2:00 OFF)

Row

3 x 8:00 ON (2:00 OFF)

OLT:

5-7 sets of: 1 Snatch Balance + 2 OHS

Motivation Monday

Sunday 12-20-15

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week.

Saturday 12-19-15

12 Day of Fitness

1 - run 100 meters
2 - TGU (1L/1R)
3 - DBs Thrusters - 55/35#
4 - Burpees
5 - KB SDHP - 70/53#
6 - Pull-ups
7 - Swings - 70/53#
8 - DB Ground-2-OH (4L/4R)
9 - Toes-2-Bar
10 - steps DBs weighted Lunge
11 - Dips
12 - Manmakers - 55/35#

How it's done...

1

2-1

3-2-1

4-3-2-1

...

12-11-10-9-8-7-6-5-4-3-2-1.

Friday 12-18-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

(SA) DB Row

2-3 x 10-15 reps each side

Windmills

2-3 x 8-12 reps each side

Pistols (one legged squat)

3-4 x 10-15 reps each side

Conditioning:

15-12-9-6-3 reps…

Snatch – 75/55 lbs

Burpees Pull-ups

Endurance:

Pick ONE mode:

Swim, Bike, Run, Row

4-6 sets...

4:00 ON, 1:00 OFF

OLT:

5 sets of...

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 12-17-15

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Handstand Pushups

2-3 x 8-10 reps

Floor Wipers

2-3 x 12-20 reps each side

Clean Pulls 3-5 x 5 reps

Conditioning:

4 Cycles of…

4:00 Time Cap

7 OHS – 135/95 lbs

14 Toes-2-bar

21 Box Jumps – 24/20”

Max reps – OH Walking Lunges – 45/25 lbs

*rest 1:00 btw cycles

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 12-16-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

3-5 Rounds...

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Row 2000 meters

Bike 4-7 miles

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 12-15-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB Bench Press

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Front Squats

5 reps @ 75-80%

2 x 3 reps @ 85-90%

3 x 2 reps @ 95-100%

Conditioning:

3 Rounds…

10 Hang Power Cleans – 135/95 lbs

20 Wall Ball

30' Bear Crawl

20 Swings – 53/35 lbs

10 Calorie Row 

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 12-14-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Pullups

2-3 x Max Reps (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

For Time…

25 OHS – 115/75 lbs

25 Hang Power Clean + OH – 135 /95 lbs

25 Squat Clean – 155/105 lbs

Endurance:

Pick ONE mode:

Swim

3 x 6:00 ON (2:00 OFF)

Bike

3 x 8:00 ON (2:00 OFF)

Run

3 x 10:00 ON (2:00 OFF)

Row

3 x 8:00 ON (2:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 12-13-15

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week.

Saturday 12-12-15

Skill: mobility (shoulder)

Conditioning:
For time...
Buy In: 30 pull-ups
Then,
2 rounds...
15 Hang Power Snatch - 95/65 lbs
Run 200
20 Hang power clean + OH - 115/80 lbs
Run 400 meters
25 Front Squats - 135/95 lbs
Then, (after the two rounds)
Cashout: 30 Toes-2-Bar

Friday 12-11-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

1-arm OH Press (from Lunge position)

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Single Leg Deadlift

3-4 x 10-15 reps

Conditioning:

4 Rounds...(15:00 cap)

30 steps OH Lunges (15L/15R) – 45/25 lbs

12 HSPU or 3 Wall Walks

9 Deadlifts – 255/165 lbs

50’ Bear Crawl

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

4-6 sets...

4:00 ON, 1:00 OFF

OLT:

5 sets of...

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 12-10-15

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Alt 1-Arm DB Snatch

2-3 x 8-10 reps each side

Floor Wipers

2-3 x 12-20 reps each side

Sumo Deadlifts

3-5 x 5 reps

Conditioning:

3:00 ON, 1:00 OFF

5:00 ON, 2:00 OFF

7:00 ON.

10 Hang Power Snatch – 75/55 lbs

15 Pullups

20 Situps

25 Double Unders 

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 12-9-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

3-5 Rounds...

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Row 2000 meters

Bike 4-7 miles

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 12-8-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Plyo Pushups

2-3 x 7-10 reps

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

5 reps @ 75-80%

2 x 3 reps @ 85-90%

3 x 2 reps @ 95-100%

Conditioning:

7 rounds: (17:00)

7 Power Cleans – 95/65 lbs

7 Thrusters – 95/65 lbs

7 Lateral Burpee-over-Bar

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 12-7-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: 

Toes-2-Bar

2-3 x 7-10 reps each side

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

4 Rounds...(17:00 cap)

21 Box Jumps – 24”/20”

18 Wall Ball – 20/14 lbs

15 Kettlebell Swings – 53/35 lbs

12/9 calorie Row

Endurance:

Pick ONE mode:

Swim

4 x 6:00 ON (2:00 OFF)

Bike

4 x 8:00 ON (1:00 OFF)

Run

4 x 7:00 ON (1:00 OFF)

Row

4 x 7:00 ON (1:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 12-6-15

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week.

Saturday 12-5-15

A. 
Every 1:30, for 5 set:
1 pause Jerk (pause for 2 sec in dip and 1 sec in receiving position)
Immediately into...
Every 1:30, for 5 sets:
1 Split jerk
B.
4 rounds...(15 min cap)
Run 400 meters
21 Swings - 53/35 lbs
15 Toes-2-Bar
C.
AMRAP: 9 minutes
Max Reps - clean and jerk - 80% max
*penalty - the rep you miss is the number of Burpees you have to complete before continuing.

Friday 12-4-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

DB Rows

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Bulgarian Squats

3-4 x 10-15 reps 

Conditioning:

15-12-9-6 reps

Power Clean – 155/105 lbs

Toes-2-Bar

Push Jerks

Box Jumps Overs

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

4-6 sets...

4:00 ON, 1:00 OFF

OLT:

5 sets of...

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 12-3-15

Mobility:
Chest, hips, Adductors

Skill & Strength:

Alt 1-Arm Bench Press

2-3 x 8-10 reps each side

Floor Wipers

2-3 x 12-20 reps each side

Sumo Deadlifts

3-5 x 5 reps

Conditioning:

3 sets of…

5:00 ON, 1:00 OFF

10 each 1-Arm KB Clean and Jerks – 53/35 lbs

20 KB Swings - 53/35 lbs

30 Situps

40 Skaters (20L/20R)

*restart where you left off

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 12-2-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

3-5 Rounds...

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Run 1 mile

Row 2000 meters

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 12-1-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Dips

2-3 x 7-10 reps

Cable Chops

2-3 x 10-15 reps each side

Then,

Front Squats

5 reps @ 75-80%

2 x 3 reps @ 85-90%

3 x 2 reps @ 95-100%

Conditioning:

4 Rounds for time...

12 C2B Pullups

12 Front Squats – 165/110 lbs

12 Burpees

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monthly Inspiration: December

Monday 11-30-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Pull-ups

2-3 x 7-10 reps each side

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

5 Rounds...(Time Cap15:00)

12 Hang Power Clean + OH – 95/65 lbs

15 Knees-2-Elbow

40 Double Unders (RX is unbroken

Endurance:

Pick ONE mode:

Swim

3 x 6:00 ON (2:00 OFF)

Bike

3 x 8:00 ON (1:00 OFF)

Run

3 x 7:00 ON (1:00 OFF)

Row

3 x 7:00 ON (1:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 11-29-15

Recovery Day:

Calm your body and your mind.

Relax and do what you need to do to get ready for another week.

Saturday 11-28-15

Skill & Strength:

3 rounds...

7-12 BB Rollouts

7-12 each side Single Leg Stepups

Conditioning:

"Alexi"

A. 3 rounds of...

20 Wall Ball

30 Situps

40 Double Unders

B. 15-12-9-6 reps

Thrusters - 115/75 lbs

Box Jump Overs

C. For Time...

25 Squat Cleans - 155/105 lbs

Friday 11-27-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Toes-2-Bay

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Bulgarian Squats

3-4 x 10-15 reps

Conditioning:

10! (10-9-8-7-6-5-4-3-2-1 reps)

Deadlifts – 275/ 175 lbs

KB Snatch each side – 53/35

HSPU

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

4-6 sets...

4:00 ON, 1:00 OFF

OLT:

5 sets of...

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 11-26-15

Happy Thanksgiving!

Take a walk with family and friends. Share your love of being active.

Wednesday 11-25-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

3-5 Rounds...

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Run 1 mile

Row 2000 meters

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 11-24-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Plyo Pushups

2-3 x 7-10 reps

Cable Chops

2-3 x 10-15 reps each side

Then,

Box Squats

5 reps @ 75-80%

2 x 3 reps @ 85-90%

3 x 2 reps @ 95-100%

Conditioning:

5 Rounds (17:00 Time Cap):

5 Power Snatch – 135/95 lbs

7 Burpees

10 2for1 Wall Ball

12 Box Jump Overs – 24/20

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 11-23-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

DB Snatch

2-3 x 7-10 reps each side

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

4 sets of…

3:00 ON, 1:00 OFF

Ladder up by 2 reps/round…

Front Squats – 135/95 lbs

Toes-2-Bar Swings – 70/53 lbs

Ring Dips

*don’t restart the ladder continue climbing for all 4 sets

Endurance:

Pick ONE mode:

Swim

3 x 6:00 ON (2:00 OFF)

Bike

3 x 8:00 ON (1:00 OFF)

Run

3 x 7:00 ON (1:00 OFF)

Row

3 x 7:00 ON (1:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 11-22-15

Recovery Day:

Calm your body and your mind.

Relax and do what you need to do to get ready for another week.

Saturday 11-21-15

Station 1: 0:00-7:00
For time...
Row 500/400 meters
15 Hang power Clean and Jerk - 115/75 lbs
15 Pull-ups

If you finish move to 2A, if you don't move to 2B

Station 2A: 10:00-17:00
3 rounds...
15 KB SDHP - 70/53
20 steps OH Lunges - 45/25 lbs
25 Situps

Or...

Station 2B: 10:00-17:00
AMRAP: 7:00
10 KB Swings - 70/53 lbs
20 Plyo Skaters
30 Situps

If you finish 2A or finish 3+ rounds on 2B go to 3A, if not go to 3B

Station 3A: 20:00-27:00
Ladder up x 2 reps/round
OHS - 95/65 lbs
Toes-2-Bar
Burpees

Or...

Station 3B: 20:00-27:00
AMRAP: 7:00
7 Thrusters - 95/65 lbs
7 Burpees
20 Plank: Clockwalks

Friday 11-20-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Knees-2-Elbow

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Bulgarian Squats

3-4 x 10-15 reps

Conditioning:

6:00 ON, 2:00 rest

Complete each station once...

station a.

Row 300/250 meters

15 HR Pushups

station b.

20 Swings – 70/53 lbs

12/8 HSPU

station c.

50 Doulbe Unders

12 OHS – 95/65 lbs

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

5-7 sets...

3:00 ON, 1:00 OFF

OLT:

5 sets of...

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 11-19-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Alt 1-Arm Bench Press

2-3 x 8-10 reps each side

Floor Wipers

2-3 x 12-20 reps each side

Sumo Deadlifts

3-5 x 5 reps

Conditioning:

4:00 ON, 1:00 OFF

5:00 ON, 1:00 OFF

6:00 ON.

20 KB Snatches (10R/10L) – 53/35 lbs

15 Pullups

20 Box Jump Overs

100” Bear Crawl

*restart where you left off

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3 position - Clean Pull

5-7 x 2 reps

Wednesday 11-18-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

3-5 Rounds...

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Run 1 mile

Row 2000 meters

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 11-17-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Handstand Pushups or Dips

2-3 x 7-10 reps

Cable Chops

2-3 x 10-15 reps each side

Then,

Front Squats

5 reps @ 65-70%

2 x 3 reps @ 75-80

3 x 2 reps @ 85-90%

Conditioning:

“kalsu” (pure evil, but at least it’s a time cap)

15 min cap

75 Thrusters – 115/75 lbs

*EMOM: 5 burpees (modifiy athletes: 3/2 burpees)

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 11-16-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

(SA) DB Row

2-3 x 7-10 reps each side

Landmines 

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

5 Rounds for time…(17:00)

7 Power Snatch – 115/75 lbs

12 Toes-2-Bar

20 Wall Ball

Endurance:

Pick ONE mode:

Swim

4 x 5:00 ON (1:00 OFF)

Bike

4 x 6:00 ON (1:00 OFF)

Run

4 x 5:00 ON (1:00 OFF)

Row

4 x 5:00 ON (1:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 11-15-15

Recovery Day:

Calm your body and your mind.

Relax and do what you need to do to get ready for another week.

Saturday 11-14-15

Station A:

Run 400 meters

Then,

3 rounds...

30 situps

15 hang power snatch - 95/65 lbs 

Immediately followed by:

Station B:

Run 300 meters

Then,

3 rounds...

15 Hang Squat Cleans - 95/65 lbs

15 Toes-2-Bar

Immediately followed by:

Station C:

200 meter Farmer Carry - 53/35 lbs

Friday 11-13-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Dips

2-3 x 7-10 reps

Windmills

2-3 x 8-12 reps each side

Bulgarian Squats

3-4 x 10-15 reps

Conditioning:

Station A: AMRAP: 6:00

15 OH Squats – 95/65 lbs

25/18 calorie Row

rest 1:30

Station B: AMRAP: 6:00

15 Box Jumps – 24/20

25 Wall Ball

rest 1:30

Station C: AMRAP: 6:00

15 KB SDHP – 70/53 lbs

25 Situps

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

5-7 sets...

3:00 ON, 1:00 OFF

OLT:

5 sets of...

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 11-12-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

(Single Arm) DB Press

2-3 x 8-10 reps each side

Floor Wipers

2-3 x 12-20 reps each side

Sumo Deadlifts

3-5 x 5 reps

Conditioning:

3 sets of…

5:00 ON, 1:00 OFF

10 Burpees

15 Deadlifts – 225/155 lbs

20 Toes-2-Bar

25 Wall Ball

30 Situps

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3 position - Clean Pull

5-7 x 2 reps

Wednesday 11-11-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Run 1 mile

Row 2000 meters

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 11-10-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Plyo Pushups

2-3 x 7-10 reps

Cable Chops

2-3 x 10-15 reps each side

Then,

Box Squats

5 reps @ 65-70%

2 x 3 reps @ 75-80%

3 x 2 reps @ 85-90%

Conditioning:

4 Rounds for time…(17:00)

2/1 Rope Climbs (sub is 6/4 towel pull-ups)

15 Front Squats – 135/95 lbs

15/11 Ring Dips

Row 20/15 calories

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 11-9-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

(SA) DB Snatches

2-3 x 7-10 reps each side

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

4 Rounds: 17:00 cap

10 Shoulder-2-OH – 95/65 lbs

12 steps Front Rack Lunge – 95/65 lbs

10 Hang Squat Clean – 95/65 lbs

12 Box Jump Overs

Endurance Pick ONE mode:

Swim

5 x 3:00 ON (1:00 OFF)

Bike

5 x 5:00 ON (1:00 OFF)

Run

5 x 4:00 ON (1:00 OFF)

Row

5 x 4:00 ON (1:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 11-8-15

Recovery Day:

Calm your body and your mind.

Relax and do what you need to do to get ready for another week.

Saturday 11-7-15

Skill & Strength:

Emom: 12 minutes (1 minute per exercise)

A. 12 Coosak squats - 53/35 lbs

B. 30 mountain climbers

C. 9-15 pike Situps

Conditioning:

10 rounds for time...

5 pull-ups

10 Pushups

15 Swings - 53/35 lbs

Then,

20 Ground-2-OH - 135/95 lbs

Friday 11-6-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Handstand Pushups (mod is handstand holds)

2-3 x 7-10 reps

Windmills

2-3 x 8-12 reps each side

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

5 rounds for time...

3 hang power snatches - 115/75 lbs

6 Clusters - 115/75 lbs

9 pull-ups

50 Double unders

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

5-7 sets...

3:00 ON, 1:00 OFF

OLT:

5 sets of...

2 High Hang Snatch + 2 low hang snatch

Thursday 11-5-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB Press

2-3 x 8-10 reps each side

Floor Wipers

2-3 x 12-20 reps each side

Deadlifts

3-5 x 5 reps

Conditioning:

3 Rounds for time...

Run 800 meters

21 Toes-2-Bar

12 Snatches - 95/65 lbs

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 11-4-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

Every 2:00 x 6 sets at each station.

5-7 reps

Station 1 - Goat 1: (barbell or KB movement) 5-10 reps

Station 2 - Goat 2: (gymnastic or body weight movement) 5-10 reps

Endurance:

For Time...

Run 1 mile

Row 2000 meters

Run 1 mile meters (3-6% incline)

Olympic lifting technique:

Rest Day

Tuesday 11-3-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Dips

2-3 x 7-10 reps each arm

Cable Chops

2-3 x 10-15 reps each side

Then,

Front Squats

5 reps @ 65-70%

2 x 3 reps @ 75-80%

3 x 2 reps @ 85-90%

Conditioning:

3 rounds...

Run 400 meters

21 Ghd situps (30 Abmat situps)

12 Thrusters - 115/75 lbs

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 11-2-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

DB Rows

2-3 x 7-10 reps each side

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

3 Rounds for time...

12 Thrusters - 115/75 lbs

15/9 Pullups

12 Burpees

15 Box Jump Overs

Endurance

 Pick ONE mode:

Swim

4 x 3:00 ON (1:00 OFF)

Bike

4 x 5:00 ON (1:00 OFF)

Run

4 x 4:00 ON (1:00 OFF)

Row

4 x 4:00 ON (1:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 11-1-15

Recovery Day.

Calm your body and your mind.

Relax and do what you need to do to get ready for another week.

Monthly Inspiration: November

Saturday 10-31-15

Skill & Strength:

3 rounds (not for time):

7-10 BB rollout

7-10 each Pistols/ Stepups

Conditioning:

Partner WOD or not...

"I Go, You Go" 

12 rounds as a team...(6 as an individual):

6 Thrusters - 95/65 lbs

7 Box Jump overs - 24/20"

8 hang power clean - 95/65 lbs

9 Heavy Swings - 70/53 lbs

10 steps weighted Lunges - 45/25 lbs

Friday 10-30-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Handstand Pushups (mod is handstand holds)

2-3 x 7-10 reps

Windmills

2-3 x 8-12 reps each side

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

15-12-12-9 reps for time...

Deadlifts - 225/155 lbs

Plyo Pushups

GHD Situps (if no Ghd machine is available then, Abmat situps x 2 reps)

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

5-7 sets...

3:00 ON, 1:00 OFF

OLT:

5 sets of...

2 High Hang Snatch + 2 low hang snatch

Thursday 10-29-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB Bench Press

2-3 x 8-10 reps each side

Floor Wipers

2-3 x 12-20 reps each side

Deadlifts

3-5 x 5 reps 

Conditioning:

5 rounds...

10 Hang Squat Clean - 115/75 lbs

15 Swings - 53/35 lbs

20 steps Cutsey Lunge w/ alt DB curl (curl with same side as stepping leg) - 25/15 lbs

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 10-28-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

Every 2:00 x 6 sets at each station.

5-7 reps

Station 1 - Goat 1: (barbell or KB movement) 5-10 reps

Station 2 - Goat 2: (gymnastic or body weight movement) 5-10 reps

Endurance:

For Time...

Run 1 mile

Row 1500 meters

Run 1 mile meters (3-6% incline)

Olympic lifting technique:

Rest Day

Tuesday 10-27-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Dips

2-3 x 7-10 reps each arm

Cable Chops

2-3 x 10-15 reps each side

Then,

Box Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

3 rounds...

Run 800 meters

50 Situps

50 hip extension

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 10-26-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

DB Alt Plank Rows

2-3 x 7-10 reps each side

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

3:00 ON, 1:00 OFF

5:00 ON, 2:00 OFF

7:00 ON.

10 Hang Power Cleans + OH - 95/65 lbs

20 Pushups

30 skaters

40 Situps

50 steps Lunges (unweighted)

Endurance:

Pick ONE mode:

Swim

5 x 3:00 ON (1:00 OFF)

Bike 

5 x 5:00 ON (1:00 OFF)

Run

5 x 4:00 ON (1:00 OFF)

Row

5 x 4:00 ON (1:00 OFF)

OLT:

Snatch Balance + 2 OHS

5-7 x 3 reps