Tuesday 6-30-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm Bench Press (from the bottom of Lunge)

2-3 x 7-10 reps each arm

Landmines

2-3 x 10-15 reps each side

Back Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

4 Rounds for time...

5 each KB Snatch + Lunge - 53/35 lbs

12 Toes-2-Bar

10 High Box Jump Overs

8 Hang Squat Cleans – 135/95 lbs 

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 6-29-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

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

Then,

Alternate: 3 rounds...

30 sec "L' Sit hold (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...

50 Double Unders

12 Thrusters - 115/85 lbs

20 Toes-2-Bar

Endurance:

Pick a mode: Swim, Bike, Run, Row

5 sets of...

3:00 ON, 1:00 OFF

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Sunday 6-28-15

Rest Day

or

Active Recovery

Saturday 6-27-15

Skill & Strength:

3-4 sets not for time...

5-7 BB roll outs

10 Romanian Deadlifts

Conditioning:

6 rounds...(22 min cap)

10 Thrusters - 95/65 lbs

12 steps Front Rack Lunge - 95/65 lbs

15 Swings - 70/53 lbs

200m Run/ Row 20/15 cal (alternate)

Friday 6-26-15

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,

Bulgarian Squat

3-4 x 10-15 reps

Conditioning:

4 sets....

100 Double unders

10 front squats - 155/105 lbs

15 pull-ups

Rest 2:00

Endurance:

Pick a mode...

Swim 3 x 800 meters (2:00 rest)

Bike 3 x 1.5 miles (2:00 rest)

Run 3 x 1200 meters (2:00 rest)

Row 3 x 1000 meters (2:00 rest)

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 6-25-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB Row

2-3 x 8-10 reps each side

Floor Wipers

2-3 x 12-20 reps each side

Suicide walks w/ DBs

3-4 x 10-12 each leg

Conditioning:

8 rounds for time...

24 squats (air squats)

12 Toes-2-Bar

6 power cleans - 185/105 lbs

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 6-24-15

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"

5 sets of...

5-7 reps Goat 1: (barbell or KB movement)

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

Endurance:

For Time...

Row 1000 meters

Run1-2 miles

Row 1000 meters

Olympic lifting technique:

Rest Day

Tuesday 6-23-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm Bench Press (from the bottom of Lunge)

2-3 x 7-10 reps each arm

Landmines

2-3 x 10-15 reps each side

Front Squats

7 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 3 reps @ 85-90%

Conditioning:

3 x 5:00 ON, 2:00 OFF

Run 200 meters

4 bar muscle ups (sub is 7 chest-2-bar pull-ups)

8 OHS - 115/75 lbs

12 Box Jumps

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 6-22-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Toes-2-Bar

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

Then,

Alternate:

3 rounds...

30 sec "L' Sit hold (0:30 rest)

1 min superman hold (1:00 rest)

Then,

Stepups

3-4 x 10-12 reps each side

Conditioning:

3 Rounds...(20:00 cap)

50 Sit Ups

35 Wall Ball

20 Box Jumps

3/2 Rope Climbs (substitute is 10/7 strict pullups)

Endurance:

Pick a mode: Swim, Bike, Run, Row

5 sets of...

4:00 ON, 1:00 OFF

OLT:

Snatch Balance

5-7 x 3 reps

Sunday 6-21-15

Rest Day

or

Active Recovery

Saturday 6-20-15

Skill & Strength:

10-12 min EMOM

1-front squat+1-jerk

Conditioning:

For Time (25:00)

Run 300 m or Row 30 cal

30-box jump overs

30-OHS 115/75

30-wall ball

30-burpees

30-wall balls

30-OHS 115/75

30-box jump overs

Run 300m or row 30cal

Friday 6-19-15

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,

Bulgarian Squat

3-4 x 10-15 reps

Conditioning:

21-15-9 reps...

Thrusters - 95/65 lbs

Pull-ups 

Endurance:

Pick a mode...

Swim 4 x 400 meters (2:00 rest)

Bike 4 x 1 mile (2:00 rest)

Run 4 x 800 meters (2:00 rest)

Row 4 x 800 meters (2:00 rest)

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 6-18-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB bench Press

2-3 x 8-10 reps each side

Windmills

2-3 x 12-20 reps each side

Single Leg Deadlift

3-4 x 8-10 reps

Conditioning:

4 x 4:00 ON, 1:00 OFF

3/5 pull-ups

6 thrusters - 95/65 lbs

10 jumping lunges

12 swings - 53/35 lbs

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 6-17-15

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"

5 sets of...

5-7 reps Goat 1: (barbell or KB movement)

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

Endurance:

For Time...

Row 2000 meters

Run 1-2 mile

Row 1000 meters

Olympic lifting technique:

Rest Day

Tuesday 6-16-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm Bench Press (from the bottom of Lunge)

2-3 x 7-10 reps each arm

Landmines

2-3 x 10-15 reps each side

Front Squats

7 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 3 reps @ 85-90%

Conditioning:

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

Ground-2-OH - men 115, women 95 lbs

Burpee-box jumps

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 6-15-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Pullups

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

Then,

Alternate: 3 rounds...

30 sec "L' Sit hold (0:30 rest)

1 min superman hold (1:00 rest)

Then,

Stepups

3-4 x 10-12 reps each side

Conditioning:

5-7 rounds for time

12  DB hang squat cleans (men 45, women 25 lbs)

6/4 HSPU (mod is 12/9 clapping Pushups)

3 Deadlifts (men 225, women 155 lbs)

Endurance:

Pick a mode: Swim, Bike, Run, Row 

4 sets of...

5:00 ON, 1:00 OFF

OLT:

Snatch Balance

5-7 x 3 reps

Sunday 6-14-15

Rest Day

Saturday 6-13-15

Skill & Strength

3 sets not for time...
10 Weighted good mornings
7-10
Pendley (bent-over-row)

Conditioning:

3 min on 1 min off

5 sets.....

6-burpees 2 for 1
13-thrusters 95/65
8-high box jumps
3-BB rollouts
32-swings 53/35

Friday 6-12-15

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,

Bulgarian Squat

3-4 x 10-15 reps

Conditioning:

5 rounds (17:00 cap)

5/3 Muscle Ups (substitute is Ring Dips)

10 Deadlifts – 225/155 lbs

Run 200 meters

Endurance:

Pick a mode...

Swim 4 x 400 meters (2:00 rest)

Bike 4 x 1 mile (2:00 rest)

Run 4 x 800 meters (2:00 rest)

Row 4 x 800 meters (2:00 rest)

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 6-11-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB/KB Snatch

2-3 x 8-10 reps each side

Windmills

2-3 x 12-20 reps each side

Single Leg Deadlift

3-4 x 8-10 reps

Conditioning:

4 x 4:00 ON, 1:00 OFF

15/12 Calorie Row

15 Dbl KB Thrusters – 53/35

15 Pushups 15 Box Jumps

25 Dbl Rope Slams/ or 15 Slam Balls

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 6-10-15

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"

5 sets of...

5-7 reps Goat 1: (barbell or KB movement)

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

Endurance:

For Time...

Row 2000

Bike 3-5 miles

Run 1-2 miles

Olympic lifting technique:

Rest Day

Tuesday 6-9-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm Bench Press (from the bottom of Lunge)

2-3 x 7-10 reps each arm

Landmines

2-3 x 10-15 reps each side

Front Squats

7 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 3 reps @ 85-90%

Conditioning:

6:00 ON, 2:00 OFF

5:00 ON, 1:30 OFF

4:00 ON, 1:00 OFF

3:00 ON.

Shuttle Run 20-40-20 meters

10 KB Swings – 70/53 lbs

20 OH Situps – 25/15 lbs

30 Doube Unders 

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 6-8-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Pullups

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

Then,

Alternate: 3 rounds...

30 sec "L' Sit hold (0:30 rest)

1 min superman hold (1:00 rest)

Then,

Stepups

3-4 x 10-12 reps each side

Conditioning:

5 Rounds…(20:00 cap)

7 Clean and Jerks – 135/95 lbs

12 Toes-2-Bar

20 steps OH Lunges – 45/25 lbs

30 Skaters

Endurance:

Pick a mode: Swim, Bike, Run, Row

3 sets of...

7:00 ON, 2:00 OFF

OLT:

Snatch Balance

5-7 x 3 reps

Sunday 6-7-15

Rest Day

or

Active Recovery

Saturday 6-6-15

A. OHS

Build to 2RM

B. For time...

Run 400 meters

21 push press - 95/65 lbs

21 front squat - 95/65 lbs

21 power cleans - 95/65 lbs

Run 400 meters

15 push press - 135/95 lbs

15 front squats - 135/95 lbs

15 power cleans - 135/95 lbs

Run 400 meters

9 push press - 155/105 lbs

9 front squats - 155/105 lbs

9 power cleans - 155/105 lbs

Friday 6-5-15

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,

Bulgarian Squat

3-4 x 10-15 reps

Conditioning:

6 Rounds…(20:00 cap; scale the reps to your ability and comfort level)

7 strict HSPU (mod: Single arm KB Push Press 7 each side)

10 pistols or 14 weighted step ups – 35/53 lbs

7 Deadlifts – 275/175 lbs

Endurance:

Pick a mode...

Swim 3 x 800 meters (2:00 rest)

Bike 3 x 1.5 miles (2:00 rest)

Run 3 x 1200 meters (2:00 rest)

Row 3 x 1000 meters (2:00 rest)

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 6-4-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB Row

2-3 x 8-10 reps each side

Windmills

2-3 x 12-20 reps each side

Suicide walks w/ DBs

3-4 x 10-12 each leg

Conditioning:

5 Rounds for time (17:00 cap)

Shuttle run 25-50-25 meters

20 MB Cleans

12 Hang Squat Snatch – 115/75 lbs

12 Burpee over Bar

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 6-3-15

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"

5 sets of...

5-7 reps Goat 1: (barbell or KB movement)

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

Endurance:

For Time...

Row 1000 meters

Run1-2 miles

Row 1000 meters

Olympic lifting technique:

Rest Day

Tuesday 6-2-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm Press (from the bottom of Lunge)

2-3 x 7-10 reps each arm

Landmines

2-3 x 10-15 reps each side

Back Squats

7 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 3 reps @ 85-90%

Conditioning:

3 sets of… 

:00 ON, 1:00 OFF

50 double unders

40 wall ball

30 swings – 53/35 lbs

20 box jumps

10 chest-2-bar pullups

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 6-1-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Pullups

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

Then,

Alternate: 3 rounds...

30 sec "L' Sit hold (0:30 rest)

1 min superman hold (1:00 rest)

Then,

Stepups

3-4 x 10-12 reps each side

Conditioning:

For time…

21 Push Press – 115/65

21 Front Squats – 115/65

21 Power Cleans – 115/65

Run 200 meters

15 Push Press – 135/95

15 Front Squats – 135/95

15 Power Cleans – 135/95

Run 200 meters

9 Push Press – 165/110

9 Front Squats – 165/110

9 Power Cleans – 165/110

Endurance:

Pick a mode: Swim, Bike, Run, Row 3 sets of...

6:00 ON, 1:00 OFF

OLT:

Snatch Balance

5-7 x 3 reps