How to use the site

This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

Saturday 12-31-16

Get out of the gym and walk, bike or hike. 

Reflect on this past year and get ready for another.

Set goals - especially non fitness related.

Onto to 2017 

Friday 12-30-16

This week will be a special transition week.
Do what you can with the busy holidays but mostly recharge and reflect on what 2016 was and what 2017 can be.

Skill & Strength:
EMOM: 16 minutes
Odd - Snatch + Hang Snatch + 2 OHS
Even - 50 Mountain Climbers 

Conditioning:
4 rounds for time...
60 Double Unders
30 steps OH Lunges - 45/25 lbs
15 Hang Squat Cleans - 95/65 lbs

Thursday 12-29-16

This week will be a special transition week.
Do what you can with the busy holidays but mostly recharge and reflect on what 2016 was and what 2017 can be.

Transition Week - Day 4
Skill & Strength:
Toes-2-Bar
3 x Max Reps
Sumo Deadlifts
4 X 5-7 reps
Hollow Rocks
5 X 30 sec ON, 0:30 OFF

Conditioning:
6  X 4:00 rounds for max reps:
0-2:30
20/15 Calorie Row
Max Reps - Burpee-over-Box (up to 15)
2:30-3:30
Max Reps - Handstand Push-ups (Mod: Max reps Inhworms)



Wednesday 12-28-16

This week will be a special transition week.
Do what you can with the buys holidays but mostly recharge and reflect on what 2016 was and what 2017 can be. 

Transition Week - Day 3
Skill & Strength:
X-symmetry
2-3 x 7-10 reps each
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
Cossack Squats 
2-3 x 5-8 reps each side

Conditioning:
3 Rounds:
15 Burpee-Box Jumps - 24"/20"
30 Situps 
Straight into... 
3 Rounds:
15 KB SDHP - 70/53 lbs
30 Plyo Skaters (15L/15R)

Tuesday 12-27-16

This week will be a special transition week.
Do what you can with the busy holidays but mostly recharge and reflect on what 2016 was and what 2017 can be.

Transition Week - Day 2
Skill & Strength:
Snatch Balance
7 X 2 reps
Front Squats
5 X 5 reps
Accumulate 2:00
Hollow Rocks

Conditioning:
Row 1000 meters
40 Push-ups
20 Ground-2-OH - 135/95 lbs
Row 1000 meters 

Monday 12-26-16

This week will be a special transition week.
Do what you can with the busy holidays but mostly recharge and reflect on what 2016 was and what 2017 can be. 

Transition Week 1
Skill & Strength:
A. EMOM: 12 minutes
Odd - 12-15 Pike Situps
Even 15-20 Squats

Conditioning:
For Time...
Run 800 meters
21 Thrusters - 95/65 lbs
21 Pullups
Run 400 meters
30 Swings - 53/35 lbs
30 Box Jumps
Run 400 meters
30 Box Jumps
30 Swings - 53/35 lbs
Run 800 meters
21 Pullups
21 Thrusters - 95/65

Monday Motvation

Sunday 12-25-16

Rest Day
Enjoy the day with friends and family.
Get out of the gym and enjoy.

Saturday 12-24-16

12 Days of Christmas
1 Run or Row 300 Meters
2 Snatches - 135/95 lbs
3 Thrusters - 135/95 lbs
4 Dips
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings - 70/53 lbs
9 Box Jumps - 30″/24″
10 Handstand Push-Ups
11 Ground to Overhead - 135/95 lbs
12 Man-Makers - 45/25 lb DBs 

1
2-1
3-2-1
4-3-2-1
etc..
12-11-10-9-8-7-6-5-4-3-2-1
Take your time, grab your friend and have some fun as team or individual.

Friday 12-23-16

Mobility:
Hip Flexor, Calves, Forams

Skill & Strength:
Dips
2-3 x Max Reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
Overhead Squats - 115/75 lbs
Pull-ups

Endurance: 
Pick a mode:
Swim, Bike, Run, Row
3 sets of: 
7:00 ON, 1:30 OFF

Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 12-22-16

Mobility:
Chest, Hips, Adductor

Skill & Strength:
Cable/ Banded Chops 
2-3 x 12-15 reps
KB Fig. 8a 
2-3 x 12-20 reps each side 
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo 

Conditioning:
3 rounds: (15:00 time cap)
16 KB Snatches (8L/8R) – 53/35 lbs
20 steps (10L/10R) – 45/25 lbs
12 Burpees 
30 Situps

Endurance: 
Rest Day 

Olympic Lifting Technique:
Good Mornings 
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps

Wednesday 12-21-16

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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side

Conditioning:
5:00 AMRAP
6/4 HSPU (RX is strict)
8 Deadlifts – 225/155 lbs
-rest 1:30-
5:00 AMRAP
4 Power Cleans – 185/125 lbs
8 Pullups
-rest 1:30-
5:00 AMRAP
4 Power Snatch – 135/95 lbs
20 Double Unders

Endurance:
Pick a mode:
Swim, Bike, Run, Row 
Max Distance
3:00 ON, 0:30 OFF
4:00 ON, 1:00 OFF
5:00 ON, 1:30 OFF
6:00 ON.

Olympic Lifting Technique:
Rest Day

Tuesday 12-20-16

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
(SA) DB OH Press (from Lunge position) 
2-3 x 10-12 reps
KB Slashers 
2-3 x 10-15 reps each side
Then,
Box Squat
5 x 3 reps

Conditioning:
3 Rounds (15:00 Time Cap)
Run 400 meters
25 Wall Ball
12 Ring Dips 

Endurance:
Rest Day

Olympic Lifting Training:
BB Rollouts
5 x 5-7 reps
Romanian Deadlifts
5 x 5-7 reps

Monday 12-19-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Strict Toes-2-Bar
2-3 x Max Reps
Landmine Rotations
2-3 x 8-10 each arm
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side

Conditioning: 
0:00-9:00
9:00 AMRAP
8 Hang Squat Snatch – 95/65 lbs
10 Knees-2-Elbow
12 Box Jumps
9:00-15:00
6:00 Time Cap
Find 1RM of: (keep the form perfect, don’t get hurt, stay technically sound)
1 Clean (power or squat)

Endurance:
Pick ONE mode and perform...
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

Olympic Lifting Technique:
5-7 sets of:
3 Snatch Pull + 2 Hang Snatch + 1 Snatch

Monday Motivation

Sunday 12-18-16

Rest and Recovery Day

But if you need something to do, try this...

Skill & Strength:
3 position Clean:
1 Hang Clean + 1 Low Hang Clean (below knee) + 1 Clean build to a heavy single for the complex 

Conditioning:
21-15-9 reps (17:00 cap)
Hang Squat Clean – 95/65 lbs
Swings – 70/53 lbs
Pull-ups
*EMOM: RX 3 burpees; modified 2 burpees

Saturday 12-17-16

Skill & Strength:
20-40-20 meter Shuttle Sprints
100' OH Waiter Walks

Conditioning: 
Station A: (15:00 Time cap)
3 rounds...
Run 20/40/20 meters shuttle
12 Toes-2-Bar 
7 Hang Cluster - 115/75 lbs 
Rest 3:00
Station B: (15:00 Time cap)
3 rounds:
7 DB/KB G2OH R + OH Lunge R - 45/25 lbs 7 DB/KB G2OH L + OH Lunge L - 45/25 lbs
12 Burpees
25 Wall Ball (athletes will start their seconds station @ minute 18:00)

Friday 12-16-17

Mobility:
Hip Flexor, Calves, Forams

Skill & Strength:
Dips
2-3 x Max Reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
AMRAP: 15 minutes
12 steps OH Lunges - 95/65 lbs
10 Burpees
8 Pull-ups 

Endurance:
Pick a mode:
Swim, Bike, Run, Row
3 sets of:
7:00 ON, 1:30 OFF

Olympic Lifting Technique:
5-7 sets: 
1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 12-15-16

Mobility:
Chest, Hips, Adductor

Skill & Strength:
Cable/ Banded Chops
2-3 x 12-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead 
3-4 x 1.1.1 reps (10 second between reps)
*1 = 1 of the combo

Conditioning:
For Time:
Station A: 10:00 cap
“Annie in reverse” 10-20-30-40-50 reps Double Unders Situps 
*at 10:00 switch and start at second station
Station B: 10:00 cap
Row 25/18 calories
15 Push Press – 95/65 lbs
Row 25/18 calories 
15 Push Jerks – 95/65 lbs
Row 25/18 calories
15 Thrusters – 95/65 lbs 

Endurance:
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps

Wednesday 12-14-16

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 
"L"-Sit holds or "L"-Sit alternating leg raise 
2-3 x 20-40 sec or 10-12 reps 
TGU 
2-3 x 3-5 reps each side 
Cossack Squats
2-3 x 5-8 reps each side

Conditioning: 
For Time: 17:00 cap 
Run 300 meters 
15 Deadlifts – 225/155 lbs 
15 HSPU 
Run 200 meters 
12 Deadlifts – 255/ 170 lbs 
12 HSPU 
Run 100 meters 
9 Deadlifts – 275/185 lbs 
9 HSPU

Endurance: 
Pick a mode: Swim, Bike, Run, Row 
Max Distance 
3:00 ON, 0:30 OFF
4:00 ON, 1:00 OFF
5:00 ON, 1:30 OFF
6:00 ON.

Olympic Lifting Technique:
Rest Day

Tuesday 12-13-16

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
(SA) DB OH Press (from Lunge position) 
2-3 x 10-12 reps 
KB Slashers 
2-3 x 10-15 reps each side 
Then,
Back Squat 
5 x 5 reps

Conditioning:
0:00-9:00 AMRAP 
20 steps OH Lunges – 45/25 lbs 
15 Wall Ball 
10 Toes-2-Bar
9:00-12:00 
Build to a heavy single: (be smart and don’t’ get hurt now – perfect technique)
1 Hang Power Clean + 1 Front Squat + 1 Jerk

Endurance:
Rest Day

Olympic Lifting Training: 
BB Rollouts 
5 x 5-7 reps 
Romanian Deadlifts 
5 x 5-7 reps

Monday 12-12-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Strict Pull-ups
2-3 x Max Reps
Landmine Rotations
2-3 x 8-10 each arm
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side

Conditioning:
8:00 Cap Ladder up x 3 reps each round 
Power Snatch – 75/55 lbs (goal is to be efficient with light weight and maintain rhythm w/ breaths
Pullups (don’t tear your hands)
Box Jump Overs – 24/20”

Endurance:
Pick ONE mode and perform...
Swim 
4 x 4:00 ON, 1:00 OFF 
Bike 
4 x 6:00 ON, 1:00 OFF 
Run 
4 x 6:00 ON, 1:00 OFF 
Row 
4 x 6:00 ON, 1:00 OFF

Olympic Lifting Technique: 
5-7 sets of: 
1 Snatch Pull + 1 Hang Snatch + 1 Snatch

Monday Motivation

Sunday 12-11-16

Rest and Recover
But if you missed a few days during the week...

Skill & Strength:
20 min to build to a heavy complex:
1 Hang Clean + 1 Jerk + 1 Clean + 1 Jerk 

Conditioning:
3 Rounds:
Run 200 meters
10 HSPU
10 Front Squats – 135/95 lbs

Saturday 12-10-16

Skill & Strength:
3 Rounds...
1 min Hollow Rocks
1 min Superman
1 min Plank

Conditioning:
3 Rounds…
50 Air Squat 
10 C2B Pullups
10 Hang Power Clean + Jerk – 115/75 lbs
*Every 2:00
RX: 5 Buprees; 
MOD: 3 Burpees (RX start w/ burpees)

Friday 12-9-16

Mobility:
Hip Flexor, Calves, Forams

Skill & Strength:
Strict Toes-2-Bar
2-3 x Max Reps
Windmills 
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
4:00 ON, 1:00 OFF
5:00 ON, 1:00 OFF
6:00 ON. 
30 Situps
20 steps OH Lunges – 45/25 lbs 
20 Swings – 70/53 lbs
30/21 calorie Row 
*restart where you left off

Endurance:
Pick a mode: 
Swim, Bike, Run, Row 
3 sets of:
6:00 ON, 1:30 OFF 

Olympic Lifting Technique:
5-7 sets: 
1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 12-8-16

Mobility:
Chest, Hips, Adductor

Skill & Strength:
(SA) Press From the Kneeling position
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning: 
3 rounds: 15:00 cap
Run 300 meters 
15 OHS – 135/95 lbs
15 Ring Dips 

Endurance: 
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance 
5-7 x 2-3 reps

Wednesday 12-7-16

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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps 
TGU
2-3 x 3-5 reps each side 
Cossack Squats
2-3 x 5-8 reps each side

Conditioning:
5:00 AMRAP:
1 Squat Clean – 165/110 lbs
1 Jerk – 165/110 lbs
Rest 3:00
8:00 AMRAP:
5 Pullups
10 Pushups 
15 Squats
30 Double Unders

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance 
3:00 ON, 0:30 OFF
4:00 ON, 1:00 OFF
5:00 ON, 1:30 OFF
6:00 ON.

Olympic Lifting Technique:
Rest Day

Tuesday 12-6-16

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
Weighted Ring Dips
2-3 x 10-12 reps
KB Slashers
2-3 x 10-15 reps each side 
Then,
Front Squat
5 x 5 reps

Conditioning:
5 Rounds: 17:00 cap
8 Deadlifts – 245/165 lbs
8 Burpees-Box Jumps 
Shuttle 25-50-25 meters

Endurance:
Rest Day

Olympic Lifting Training:
BB Rollouts
x 5-7 reps
Romanian Deadlifts
5 x 5-7 reps

Monday 12-5-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
(SA) Bench Row
2-3 x 8-12 reps
Landmine Rotations
2-3 x 8-10 each arm
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side 

Conditioning:
4 Rounds: 17:00 cap
25 Wall Ball
15 Toes-2-Bar
5 Manmakkers – 45/25 lbs 

Endurance:
Pick ONE mode and perform...
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

Olympic Lifting Technique:
5-7 sets of:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch

Monday Motivation

Sunday 12-4-16

Rest Day - relax and recover

But if you missed days during the week...

Skill & Strength:
Every 1:30 x 8 sets Hang Snatch + OHS + Snatch + OHS

Conditioning:
4 Rounds: 17:00 time cap
20 OH Lunges (10L/10R) – 45/25 lbs 
10/8 Ring Dips (RX is strict, modify can kip)
20 Swings – 53/35 lbs
10 Burpees

Saturday 12-3-16

Skill & Strength:
4 rounds
100' Farmers Carry
100' Bear Crawl
100' Crab Walk

Conditioning:
3 Rounds
9 OHS – 135/95 lbs
12 C2B Pullups (modify to strict pullups before proceeding to bands)
15 Box Jumps
Run 300 meters

Friday 12-2-16

Mobility:
Hip Flexor, Calves, Forams

Skill & Strength:
HS Holds (Wall assit, or free standing hold)
2-3 x max Time
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
For Time:
150 Wall Ball (modify by lowering the total number of wall ball athlete completes) 
*20 Double Unders + 20 Clockwalks (10L/10R) each time Wall Ball Hits the ground or momentum is stopped
**a little boring but we need the practice of linking wall ball reps together. 

Endurance:
Pick a mode:
Swim, Bike, Run, Row
3 sets of:
6:00 ON, 1:30 OFF

Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 12-1-16

Mobility:
Chest, Hips, Adductor

Skill & Strength:
(SA) Standing DB Bent-over-Row
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:
10 min AMRAP
10 Toes-2-Bar
8 Push Press – 115/75 lbs
6 Thrusters – 115/75 lbs
4 Hang Squat Cleans – 115/75 lbs 

Endurance:
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps

Monthly Inspiration: December

Wednesday 11-30-16

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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side

Conditioning:
4 sets of:
4:00 ON, 1:00 OFF
8 Box Jumps Overs – 30”/24”
Shuttle Run 20-40-20 meters
8 Deadlifts – 255/165 lbs
Row 21/15 calories
8 Burpees

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
3:00 ON, 0:30 OFF
4:00 ON, 1:00 OFF
5:00 ON, 1:30 OFF
6:00 ON.

Olympic Lifting Technique:
Rest Day

Tuesday 11-29-16

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
(SA) DB Bench Press
2-3 x 10-12 reps 
KB Slashers 
2-3 x 10-15 reps each side
Then,
Back Squat
5 x 5 reps

Conditioning:
4 Rounds: 15:00 Time Cap
10 HSPU (RX is strict, modify can kip)
15 Pullups
10 Front Squats – 135/95 lbs
30 Situps

Endurance:
Rest Day

Olympic Lifting Training:
BB Rollouts 
5 x 5-7 reps
Deadlifts
5 x 5-7 reps

Monday 11-28-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Stict Pullups (use weight if rep scheme is easy)
2-3 x 8-12 reps
Alternating SOTS Press w/ KBs, DBs, or Bands (face anchor point) 
2-3 x 8-10 each arm
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side

Conditioning: 
3 Rounds (17:00) 
Run 200 meters 
60 Double Unders 
30 Swings
15 HR Pushups

Endurance: 
Pick ONE mode and perform... 
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

Olympic Lifting Technique: 
5-7 sets of:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch

Monday Motivation

Sunday 11-27-16

Skill & Strength:
Every 1:30 x 5 sets:
3 position Clean (High Hang, Hang, Floor) x 1 of each
Every 1:30 x 5 sets:
Clean x 1 rep (build to a heavy singe) 

Conditioning: 
3 Rounds… 
2/1 Rope Climbs 
5 Clusters – 135/95 lbs
9 Burpee-Toes-2-Bar
12/10 Ring Dips

Saturday 11-26-16

Skill & Strength:
4 rounds
100' Farmers Carry 
20/15 Pushups

Conditioning:
2 Rounds:
Row 500 meters
35 Wall Ball 
20 Knees-2-Elbow
then, 
2 Rounds:
Run 400 meters 
20 1-arm KB Snatch (10L/10R) – 53/35 lbs 
15 Box Jump Overs

Friday 11-25-16

Mobility:
Hip Flexor, Calves, Forams

Skill & Strength:
Dips
2-3 x max reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
5 Rounds…(15:00 cap)
8 Power Clean and Jerks – 135/95 lbs
12 Pullups
16 steps OH Lunges – 45/25 lbs 

Endurance:
Pick a mode: 
Swim, Bike, Run, Row
5 sets of: 
4:00 ON, 1:00 OFF 

Olympic Lifting Technique: 
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 11-24-16

Mobility:
Chest, Hips, Adductor

Skill & Strength:
(SA) DB OH Press
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead 3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:
5 Rounds…(15:00) 
10 Burpees
15 Deadlifts – 185/125 lbs
20 Wall Ball 

Endurance:
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps

Wednesday 11-23-16

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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side

Conditioning:
AMRAP: 15 minutes 
15 DB Thrusters – 45/20 lbs
30 AB mat Situps
15 Box Jumps
30-60-30 shuttle Run 

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
5:00 ON, 2:30 OFF
6:00 ON, 3:00 OFF 
7:00 ON.

Olympic Lifting Technique:
Rest Day

Tuesday 11-22-16

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
(SA) DB Bench Row
2-3 x 10-12 reps 
KB Slashers
2-3 x 10-15 reps each side
Then,
Front Squat 3 x 10 reps

Conditioning:
“Nancy”
5 Rounds…
Run 400 meters 
OHS – 95/65 lbs 

Endurance:
Rest Day 

Olympic Lifting Training:
BB Rollouts 
5 x 5-7 reps
Snatch Grip Deadlifts
5 x 5-7 reps

Monday 11-21-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Toes-2-Bar
2-3 x 8-12 reps
Landmines
2-3 x 10-15 reps each side
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side

Conditioning:
3 Rounds…(15:00)
75 Double Unders
25 Swings – 53/35 lbs
15 Front Squats – 115/75 lbs
10 HSPU

Endurance:
Pick ONE mode and perform...
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

Olympic Lifting Technique:
5-7 sets of:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch

Monday Motivation

Sunday 11-20-16

Rest Day...
But if you must...

Olympic Lifting Technique:
Every 1:30 x 5 sets:
3 position Snatch (1 High Hang, 1 Hang, 1 Snatch from the floor)
*probably between 70-80% of 1RM
immediately followed by…
Every 1:30 x 5 sets:
2 Snatch Lift offs (from the floor to the Hang where you pause for 1 second) + 1 Snatch
*probably between 75-90% of 1RM 

Conditioning:
3 Rounds: (17:00)
20 Wall Ball
15 Pullups
10 Hang Squat Snatch
5 ManMakkers – 45/25 lbs

Saturday 11-19-16

Skill & Strength:
3 rounds...
30 Hollow Rocks
50' Bear Crawl

Conditioning:
2 Cycles of:
3 Hang Squat Cleans – 115/75 lbs
6 Thrusters – 115/75 lbs
9 Shoulders-2-OH – 115/75 lbs
12 Box Jumps
Then,
Run 600 meters
Then,
2 Cycles of:
3 Hang Squat Cleans – 115/75 lbs
6 Thrusters – 115/75 lbs
9 Shoulders-2-OH – 115/75 lbs
12 Box Jumps
(RX+ athletes can try 135/95 lbs – much harder but possible)

Friday 11-18-16

Mobility:
Hip Flexor, Calves, Forams

Skill & Strength:
(SA) DB Press (KB bottoms up press preferred)
2-3 x 6-10 reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
4 Rounds: 15:00 Time Cap
9 HSPU
12 Cleans – 115/75 lbs
20 OH Walking lunges – 45/25 lbs
25’ Bear Crawl

Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of:
4:00 ON, 1:00 OFF

Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 11-17-16

Mobility:
Chest, Hips, Adductor

Skill & Strength:
(SA) DB Bench Row
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:
3 sets of…
5:00 ON, 1:00 OFF
Run 25-50-25 meter shuttle
30 Wall Ball
4/2 Muscle Ups (ring or bar) (modified is 15/10 Ring Dips)
30 Double Unders (RX is unbroken) 
*restart where you left off

Endurance:
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps

Wednesday 11-16-16

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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side

Conditioning:
4 cycles of:
AMRAP: 3:00
12 Thrusters – 95/65 lbs
21 Swings – 53/35 lbs
12 Box Jump Overs – 24/2
21 Situps
Max Reps – Pullups (with any time left over)
Rest 1:00

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
5:00 ON, 2:30 OFF
6:00 ON, 3:00 OFF
7:00 ON.

Olympic Lifting Technique:
Rest Day

Tuesday 11-15-16

Mobility:
Biceps, Traps, IT bands

Skill & Strength:
(SA) DB Bench Press
2-3 x 10-12 reps
KB Slashers
2-3 x 10-15 reps each side
Then,
Front Squat
x 3-4 reps

Conditioning:
AMRAP: 9 minutes
Ladder x 2 reps each round
Deadlifts – 255/165 lbs
Burpee-Over-Bar 

Endurance:
Rest Day

Olympic Lifting Training:
BB Rollouts
5 x 5-7 reps
Snatch Grip Deadlifts
5 x 5-7 reps

Monday 11-14-16

Mobility:
Lats, Rhomboids, Quads

Skill & Strength:
Supine Body/Ring Rows
2-3 x 8-12 reps
Landmines
2-3 x 10-15 reps each side
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side

Conditioning:
4 Rounds: (15:00 cap)
Run 300 meters
12 Front Squat – 135/95 lbs
15 Toes-2-Bar

Endurance:
Pick ONE mode and perform...
Swim
5 x 250 meters
Bike
5 x 2 miles
Run
5 x 800 meters
Row
5 x 900 meter

Olympic Lifting Technique:
5-7 sets of:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch

Monday Motivation

Sunday 11-13-16

Rest Day...
But if you must...

Olympic Lifting Technique:
6 sets of…
3 Back Squats + 1 OHS
*build to a heavy single

Conditioning:
4 Rounds…
12 OHS – 115/75 lbs
15 K2E
20 Box Jumps

Saturday 11-12-16

Skill & Strength:
3 rounds...
30 Hollow Rocks
50' Bear Crawl

Conditioning:
4 Rounds...
Run 25-50-25 meter shuttle
20 steps OH Lunges (10L/10R) – 45/25 lbs
15 Hang Squat Cleans – 95/65 lbs
10 Burpee-Pullups

Friday 11-11-16

Mobility:
Hip Flexor, Calves, Forams

Skill & Strength:
Strict Pullups
2-3 x Max Reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps

Conditioning:
Regional WOD Test
15-12-9-6-3 reps (17:00 cap)
Snatch (power or squat) – 135/95 lbs (Athletes shouldn’t use more than 75% of 1RM)
HSPU

Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of: 
4:00 ON, 1:00 OFF

Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 11-10-16

Mobility:
Chest, Hips, Adductor

Skill & Strength:
(SA) DB Bench Press
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:
45-30-30-15 reps (17:00 cap)
Wall Ball Situps
Double Unders

Endurance:
Rest Day

Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps

Wednesday 11-9-16

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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side

Conditioning:
5:00 ON, 1:00 OFF
8 steps each Lunge (8L/8R) – 95/65 lbs 
12 Toes-2-Bar
16 Swings – 53/35 lbs
20 Row (Cals)
*restart where you left off; Athletes can start at any station.

Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
5:00 ON, 2:30 OFF
6:00 ON, 3:00 OFF
7:00 ON.

Olympic Lifting Technique:
Rest Day