Thursday 4-30-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

DB Rows (from Pushups Position2-3 x 8-10 reps reps each side

Russian Twist

2-3 x 12-20 reps each side

Deadlifts

5 x 3 reps

Conditioning:

3 x 5:00 ON, 1:30 OFF

30 Wall Ball

100” KB/DB Farmers Carry (50’ out and back) - (men 50 lbs, women 35 lbs)

30 steps OH Walking Lunges (men 45 lbs, women 25 lbs

10 High Box Jump Overs – 30"/24"

AMRAP

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 4-29-15

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

Coosak Squats

3 x 7-10 reps each side

Conditioning:

"Weakness Wednesday"

Emom: 20 minute

Odd - Goat 1: (barbell or KB movement)

Even - Goat 2: (gymnastic or body weight movement)

Endurance:

For Time...

Run 1 mile

Bike 3-5 miles

Run 1 mile

Olympic lifting technique:

Rest Day

Tuesday 4-28-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm (SA) DB Bench Press

2-3 x 7-10 reps each arm

Landmines

2-3 x 10-15 reps each side

Back Squats

7 x 2 reps

Conditioning:

3 Rounds…

300 meter Run

20 SDHP (men 70 lbs, women 50 lbs)

10 OHS (men 95 lbs, women 65 lbs)

5 HSPU (RX is strict)

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 rep

Monday 4-27-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Pullups

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

then,

Alternate: 3 rounds...

30 sec Hollow rocks (0:30 rest)

1 min superman hold (1:00 rest)

Then,

Stepups

3-4 x 10-12 reps each side

Conditioning:

4 Rounds…

10 Front Squats (men 135 lbs, women 95 lbs)

20 Pushups

20 Slam Balls

50 Double Unders

Endurance:

Pick a mode...

Swim 7 x 150 meters (1:00 recovery)

Bike 7 x 400 meters (1:00 recovery)

Run 7 x 200 meters (1:00 recovery)

Row 2 x 250 meters (1:00 recovery)

OLT:

Snatch Balance

5-7 x 2 reps

Sunday 4-26-15

Rest Day

Saturday 4-25-15

A. EMOM: 10-12 sets...

1 Power Clean + 1 Hang Squat Clean + 1 OH

B. Partner WOD: 5 rounds as a team

10 Burpees

15 Thrusters - 95/65 lbs

15 Toes-2-Bar

15 OHS - 95/65 lbs

20 box jumps - 24/20

*person B is running 200 meters

**if you choose to take this on as an individual (Every 5:00 run 400 meters)

Friday 4-24-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

HandStand hold

2-3 x 30 seconds

Then,

3 sets of...

Side Plank 30 second each side (30 sec rest)

15 Face Down Snow Angels

Then,

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

4 x 4:00 ON, 1:00 OFF max reps (restart where you left off)

10 Burpee-Pullups

20 Weighted Situps – 45/25 lbs

30 Swings – 53/35 lbs

40 meter sprint (out and back)

Endurance:

Pick a mode: Swim, Bike, Run, Row

4 sets of... 5:00 ON, 1:00 OFF

Max Distance

OLT:

Hang Snatch

5 x 2 reps

Hang Clean + Jerk

5 x 2 reps

Thursday 4-23-15

Mobility

Chest, hips, Adductors

Skill & Strength:

Plank DB Rows (from Pushups Position)

2-3 x 8-10 reps reps each side

Russian Twist

2-3 x 12-20 reps each side

Deadlifts

5 x 3 reps

Conditioning:

20-16-12-8-4 reps…

Steps OH Lunges

SDHP – 70/53 lbs

Pushups

Box Jumps Overs

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 4-22-15

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

Coosak Squats

3 x 7-10 reps each side

Conditioning:

"Weakness Wednesday"

Emom: 20 minute

Odd - Goat 1: (barbell or KB movement)

Even - Goat 2: (gymnastic or body weight movement)

Endurance:

For time...

Row 2000 meters

Run 2 miles

Olympic lifting technique:

Rest Day

Tuesday 4-21-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm (SA) DB Bench Press

2-3 x 7-10 reps each arm

Landmines

2-3 x 10-15 reps each side

Front Squats

7 x 2 reps

Conditioning:

4 Rounds…

50 Double Unders

15 Hang Squat Clean – 95/65 lb

15 Dips

15 Pike Situps

Endurance:

Rest Day

OLT:

Good mornings

3 x 8 reps

Bent-over-Rows

5 x 5 rep

Monday 4-20-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Hanging Knees-2-Elbow

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

then,

Alternate: 3 rounds...

30 sec Hollow rocks (0:30 rest)

1 min superman hold (1:00 rest)

Then,

Stepups

3-4 x 10-12 reps each side

Conditioning:

4 Rounds for time…

10 Power Snatches – 115/85 lbs

15 Pullups

25 Wall Ball

Endurance:

Pick a mode...

Swim 5 x 250 meters (2:00 recovery)

Bike 5 x 800 meters (2:00 recovery

Run 4 x 400 meters (2:00 recovery)

Row 4 x 500 meters (2:00 recovery)

OLT:

Snatch Balance

5-7 x 2 reps

Sunday 4-19-15

Rest Day

or

Active Recovery: Swim, Bike, Run, Hike, Play. Enjoy the Day.

Saturday 4-18-15

4-5 Rounds…

5 each DB Snatch + Lunge (men 50 lbs, women 30 lbs)

10 Box Jump Overs

15 BB Squat Jump (men 45 lbs, women 35 lbs)

200 meter Run

Friday 4-17-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Dips

2-3 x 12-20 reps

Then,

3 sets of...

Side Plank 30 second each side (30 sec rest)

15 Face Down Snow Angels

Then,

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

Buy IN: 100 Situps

Then,

5 Rounds…

15 Swings – 53/35 lbs

12 Box Jumps

10 Thrusters – 75/55 lbs

7 Burpee-Pullups

Endurance:

Pick a mode: Swim, Bike, Run, Row

6 sets of...

3:00 ON, 1:00 OFF

Max Distance

OLT:

Hang Snatch

5 x 2 reps

Hang Clean + Jerk

5 x 2 reps

Thursday 4-16-15

Mobility

Chest, hips, Adductors

Skill & Strength:

DB Rows

2-3 x 8-10 reps reps each side

Windmills

2-3 x 8-10 reps each side

Deadlifts 5 x 5 reps

Conditioning:

5 Rounds…

15 OHS (men 95 lbs, women 65 lbs)

Run 400 meters 

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 4-15-15

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Floor Wipers

2-3 x 10-12 reps each

Coosak Squats

3 x 7-10 reps each side

Conditioning:

"Weakness Wednesday"

Emom: 20 minute

Odd - Goat 1: (barbell or KB movement

Even - Goat 2: (gymnastic or body weight movement)

Endurance:

For time...

Row 1000 meters

Run 2 miles

Row 1000 meters

Olympic lifting technique:

Rest Day

Tuesday 4-14-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm (SA) DB OH Press (from Lunge Position)

2-3 x 7-10 reps each arm

Cable Chops

2-3 x 10-15 reps eac

Back Squat

5 x 3 reps

Conditioning:

4 Rounds…

5 Power Cleans (men 115 lbs, women 85 lbs)

8 Box Jump Overs (men 24", women 20"

5 power Snatch – (men 115 lbs, women 85 lbs)

8 Box Jump Overs

Run 400 meters or Row 500 meters

Endurance:

Rest Day

OLT:

Good mornings

3 x 8 reps

Bent-over-Rows

5 x 5 reps

Monday 4-13-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Pullups

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

then,

Alternate: 3 rounds...

30 sec Hollow rocks (0:30 rest)

1 min superman hold (1:00 rest)

Then,

Stepups

3-4 x 8-12 reps each

Conditioning:

20-16-12-6-4...

Burpees

Plyo Lunges (ea)

KB Swings (men 53 lbs, women 35 lbs)

Double Unders (50 reps every round or 150 Singles)

Endurance:

Pick a mode...

Swim 3 x 400 meters (2:00 recovery)

Bike 4 x 1000 meters (2:00 recovery

Run 3 x 800 meters (2:00 recovery)

Row 3 x 1000 meters (2:00 recovery)

OLT:

Jerks 7 x 2 reps

Sunday 4-12-15

Rest Day

or

Active Recovery: have fun and play outside

Saturday 4-11-15

Skill:

3 sets...(alternate exercises)

Single Leg Deadlift

Farmers Carry

Conditioning:

Buy In: 400 meters

Then,

4 rounds...

20 Swings - 70/53

15 box jumps

12 Toes-2-bar

7 Burpee-pull-ups

Then,

Cashout: 400

Friday 4-10-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Dips

2-3 x 12-20 reps

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

4 Rounds: (20 min cap)

1/2 Rope Climbs

5 Hang Squat Snatch (75#/115#)

20 Sit Ups

Run 200 meters

Endurance:

Pick a mode: Swim, Bike, Run, Row

6 sets of...

3:00 ON, 1:00 OFF

Max Distance

OLT:

Snatch Grip Deadlift

5 x 3 reps

3-position Pause Clean Pull (Just off floor, Hang, Power)

4 x 3 reps

Thursday 4-9-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Strict Pullups

2-3 x 8-10 reps

Snatch Grip Deadlifts

5 x 3 reps

Conditioning:

5 Rounds:

7 Deadlifts (155#/225#)

10 KB Snatches - each side (35#/53#) 

12 Burpees

Endurance:

Rest Day

OLT:

Hang Snatch

5 x 3 reps

Hang Cleans

5 x 3 reps

Wednesday 4-8-15

Skill & Strength:

X-symmetry

2-3 x 7-10 each

Coosak Squats

3 x 7-10 each side

Side Plank

3 x max time (alternate)

Conditioning:

"Weakness Wednesday"

Emom: 20 minutes

Goat 1: (barbell or KB movement)

Goat 2: (gymnastic or body weight movement)

Endurance:

For time...

Row 2000 meters

Airdyne 2 miles or Bike 5 miles

Run 2 miles

Olympic lifting technique:

Rest Day

Tuesday 4-7-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm (SA) DB Bench Press

2-3 x 7-10 reps each arm

Alternate: 3 rounds...

30 sec Hollow rocks (0:30 rest)

1 min superman hold (1:00 rest)

Then,

Front Squat

5 x 3 reps

Conditioning:

3 rounds...

Run 800 meters

50 Situps

15 OHS (men 95 lbs, women 65 lbs)

Endurance:

Rest Day

OLT:

Good mornings

3 x 8 reps

Bent-over-Rows

5 x 5 reps

Monday 4-6-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Toes-2-Bar

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

Stepups

3-4 x 8-12 reps each

Conditioning:

5 rounds...

8 Thrusters - 95/65 lbs

10/7 Pullups

12 Box Jumps

Endurance:

Pick a mode...

Swim 5 x 200 meters (1:00 recovery)

Bike 5 x 800 meters (1:00 recovery)

Run 5 x 400 meters (1:00 recovery)

Row 5 x 500 meters (1:00 recovery)

OLT:

Jerks 7 x 2 reps

Sunday 4-5-15

Rest Day

or

Active Recovery: Swim, Bike, Run, Row, and play

Saturday 4-4-15

Conditioning:
A. 20 Skaters (10L/10R)
B. 10 SDHP - 70/53 lbs
C. 10/7 Pushups
D. 10 Box Jumps - 24/20
E. 6 OHS - 95/65 lbs
F. 6 OH Lunges (3L/3R) - 95/65 lbs

*RX is...
Emom: 21 minute (7 rounds...)
Minute 1 - A+B
Minute 2 - C+D
Minute 3 - E+F

**Modified is...
AMRAP: 21 minutes

Friday 4-3-15

Skill & Strength:

Pushups w/ "T" rotations

2-3 x 12-20 reps

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

21-15-9 reps…

Cleans – 135/95 lbs

Ring Dips

Straight into…

30-20-10 reps…

Plyo Lunge

Situps

Endurance:

Pick a mode: Swim, Bike, Run, Row 6 sets of...

3:00 ON, 1:00 OFF

Max Distance

OLT:

Snatch Grip Deadlift

5 x 3 reps

3-position Pause Clean Pull (Just off floor, Hang, Power)

4 x 3 reps

Thursday 4-2-15

Skill & Strength:

DB Rows

2-3 x 8-10 reps

Snatch Grip Deadlifts

5 x 3 reps

Conditioning:

4 Rounds...

Run 400 meters

15 Swings - 53/35 lbs

15 Toes-2-Bar

Endurance:

Rest Day

OLT:

Hang Snatch

5 x 3 reps

Hang Cleans

5 x 3 reps

Wednesday 4-1-15

Skill & Strength:

X-symmetry

2-3 x 7-10 each

Coosak Squats

3 x 7-10 each side

Side Plank

3 x max time (alternate)

Conditioning:

"Weakness Wednesday"

Emom: 20 minutes

Goat 1: (barbell or KB movement)

Goat 2: (gymnastic or body weight movement)

Endurance:

For time...

Row 2000 meters

Airdyne 2 miles or Bike 5 miles

Run 2 miles

Olympic lifting technique:

Rest Day