3-4 rounds...
100' Farmers Carry
15 OH Situps
Conditioning:
4 rounds
Run 300 meters
20 box jump overs
10 Hang Squat Snatch - 115/75 lbs
Friday 4-29-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
OH Waiter Walk
2-3 x 100' each side (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
Bulgarian Squat
3-4 x 10-15 reps
Conditioning:
For Time: 18:00 Cap
(men 95 lbs, women 65 lbs)
20 Thrusters
20 Hang Power Cleans
20 Shoulder-2-OH
20 Front Squats
*EMOM: 4 Burpees (modify 3 burpees)
Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of:
4:00 ON, 1:00 OFF
Olympic Lifting Technique:
5 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 4-28-16
Mobility:
Chest, Hips, Adductors
Skill & Strength:
DB Rows
2-3 x Max reps (2:00 recovery)
Floor Wipers
2-3 x 12-20 reps each side
Squat Cleans
5 x 1.1.1 reps (10 second between reps)
Conditioning:
5 cycles of:
3:00 ON, 1:00 OFF
Shuttle Run 20-40-20 meters
10 Hang Power Snatch – 95/65 lbs
15 Pullups
20 Swings – 53/35 lbs
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
3-position Pause Clean Grip Deadlifts
5-7 x 2-3 reps
Wednesday 4-27-16
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
Strict Pull-ups
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Coosak Squats
2-3 x 5-8 reps each side
Conditioning:
Time Cap: 12:00
Ladder x 3 reps (3-6-9-12-15-etc reps)
Clean and Jerk – 135/95 lbs
Toes-2-Bar
Double Unders x 20 reps each round (RX is unbroken)
Endurance:
For Time...
Row 1000 meters
Run 1600 meters
Row 1000 meters
Olympic Lifting Technique:
Rest Day
Tuesday 4-26-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB Bench Press
2-3 x 7-10 reps
Cable Chops
2-3 x 10-15 reps each side
Then,
Back Squat
5 reps @60%
4 reps @70%
3 reps @75%
2 reps @80%
1 set Max Reps - 70%
Conditioning:
3 Rounds: 17:00
Cap
Row 20/15 calories
30 Wall Ball
20 SDHP – 70/53 lbs
30 steps OH Lunges – 45/25 lbs
20/15 (HR) Pushups
Endurance:
Rest Day
Olympic Lifting Training:
Snatch Grip Deadlift
5 x 3 reps
BB Bent-over-row
5 x 5 reps
Monday 4-25-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Farmers Carry
2-3 x 100' each arm (1:00 recovery)
Landmines
2-3 x 8-12 reps each side
Pistols
2-3 x 6-10 reps each side
Conditioning:
3 Rounds: 17:00 Time Cap
4/2 Muslce Ups (scale to a lower number if needed, modify to 7/4 strict pull-ups)
10 OHS – 135/95 lbs
20 Box Jumps
Endurance:
Pick ONE mode and perform:
Swim
5 x 200 meters (2:00 OFF)
Bike
5 x 1 mile (2:00 OFF)
Run
5 x 800 meters (2:00 OFF)
Row
5 x 750 meters (2:00 OFF)
Olympic Lifting Texhnique:
5-7 sets of:
1 Snatch Balance + 1 OHS + 2 steps OH Lunge
Sunday 4-24-16
Recovery Day:
Stretch and mobilize.
Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Saturday 4-23-16
Skill & Strength:
10 Tuck up to V-up combo
20 steps Crossover Lunges (weight w/ KB)
Conditioning:
AMRAP: 17 minutes
Run 200 meters w/ MB (mod: run w/o MB)
7 Hang Power Cleans - 155/105 lbs
15 Pull-Ups
30 Wall Ball
Friday 4-22-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
(SA) DB Row
2-3 x Max Reps (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
Bulgarian Squat
3-4 x 10-15 reps
Conditioning:
5 cycles of:
3:00 ON, 1:00 OFF
8 Ground-2-OH – 155/105 lbs
12 Ring Dips
20 Situps
Endurance:
Pick a mode: Swim, Bike, Run, Row
4 sets of:
5:00 ON, 1:00 OFF
Olympic Lifting Technique:
5 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 4-21-16
Mobility:
Chest, Hips, Adductors
Skill & Strength:
Dips
2-3 x Max reps (2:00 recovery)
Floor Wipers
2-3 x 12-20 reps each side
Power Cleans
5 x 1.1.1 reps (10 second between reps)
Conditioning:
5 Rounds: 17:00 cap
9 C2B Pullups
15 OHS – 115/75 lbs
21 Double Unders (RX is unbroken)
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
3-position Pause Snatch Grip Deadlifts
5-7 x 2-3 reps
Wednesday 4-20-16
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
Strict Pull-ups
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Coosak Squats
2-3 x 5-8 reps each side
Conditioning:
5 Rounds: 20:00 cap
10 T2B
10 Dbl DB/KB Push Press – 42/25 lbs
12 steps Lunges (weights hanging at athletes side)
Run 200 meters
Mandatory 30 second rest between rounds
*goal is to increase intensity per round rather than immediately slowing your pace
Endurance:
For Time...
Row 1000 meters
Run 1600 meters
Row 1000 meters
Olympic Lifting Technique:
Rest Day
Tuesday 4-19-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB OH Press
2-3 x 7-10 reps
Cable Chops
2-3 x 10-15 reps each side
Then,
Front Squat
5 reps @60%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%
1 set Max Reps - 70%
Conditioning:
20-16-12-8-4 reps (17:00 cap)
steps Front Rack Lunges – 115/75 lbs
Swings – 53/35 lbs
Box Jump Overs
Endurance:
Rest Day
Olympic Lifting Training:
Clean Grip Deadlift
5 x 3 reps
BB Bent-over-row
5 x 5 reps
Monday 4-18-16
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
Step-ups
3-4 x 6-10 reps each side
Conditioning:
15 min Time Cap
5-10-15-20-25-etc…
Wall Ball
*between each set of Wall Ball...
5 Hang Power Cleans – 135/95 lbs
5 Burpees
Endurance:
Pick ONE mode and perform:
Swim
4 x 200 meters (2:00 OFF)
Bike
4 x 1 mile (2:00 OFF)
Run
4 x 800 meters (2:00 OFF)
Row
4 x 750 meters (2:00 OFF)
Olympic Lifting Texhnique:
5-7 sets of:
1 Snatch Balance + 1 OHS + 2 steps OH Lunge
Sunday 4-17-16
Recovery Day:
Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Saturday 4-16-16
Skill & Strength:
3 sets; not for time
7-10 BB Rollouts
7-10 BB Bent-over-Row
Conditioning:
For Time...
20/15 HR Push-ups
Then,
3 sets:
5 Deadlifts - 135/95 lbs
5 Hang Power Cleans - 135/95 lbs
5 Shoulder-2-OH - 135/95 lbs
5 Front Squats - 135/95 lbs
Then,
30 Situps
Repeat
Friday 4-15-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
Ring Pullups
2-3 x Max Reps (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
Bulgarian Squat
3-4 x 10-15 reps
Conditioning:
3:00 ON, 1;00 OFF
5:00 ON, 2:00 OFF
7:00 ON
Shuttle Run 20-40-20 meters
16 KB Snatches (8L/8R) – 53/35 lbs
12 Box Jumps Overs
2/1 Rope Climbs
*restart where you left off
Endurance:
Pick a mode:
Swim, Bike, Run, Row
3 sets of:
7:00 ON, 1:00 OFF
Olympic Lifting Technique:
5 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 4-14-16
Mobility:
Chest, Hips, Adductors
Skill & Strength:
(SA) Farmers Carry (use heavy KB/DB/BB)
2-3 x 100 meters each side
Floor Wipers
2-3 x 12-20 reps each side
Snatches
5 x 1.1 reps (10 second between reps)
Conditioning:
15-12-9-6-3 reps:
15:00 Time Cap
Front Squats – 155/105 lbs
HSPU
Toes-2-Bar
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
3-position Pause Clean Deadlifts
5-7 x 2-3 reps
Wednesday 4-13-16
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
Strict Pull-ups
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Coosak Squats
2-3 x 5-8 reps each side
Conditioning:
5 cycles…
3:00 ON, 1:00 OFF
15 OHS – 95/65 lbs
12 Pushups
12 Plyo Lunges (6L/6R)
10 Pullups
Max Reps – OH Situps – 45/25 lbs
Endurance:
For Time...
Run 1000 meters
Row 1600 meters
Run 1000 meters (3-6% incline)
Olympic Lifting Technique:
Rest Day
Tuesday 4-12-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB Bench Press
2-3 x 7-10 reps
Cable Chops
2-3 x 10-15 reps each side
Then,
Back Squat
5 reps @60%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%
1 set Max Reps - 70%
Conditioning:
5 Rounds: 17:00
15 Box Jumps
12 Deadlifts
9 Hang Power Clean
6 Jerks
(men 135 lbs; women 95 lbs)
Endurance:
Rest Day
Olympic Lifting Training:
Snatch Grip defecit
5 x 3 reps
BB Rollout
5 x 5 reps
Monday 4-11-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Waiter Walk Carry (use heavy DB or KB)
2-3 x 100 meters (1:00 recovery)
Landmines
2-3 x 8-12 reps each side
Pistols
3-4 x 6-10 reps each side
Conditioning:
4 Rounds: (17:00)
60 Double Unders
30 Wall Ball
15 KB Swings - 70/53 lbs
7 Burpee Pull Ups
Endurance:
Pick ONE mode and perform:
Swim
3 x 300 meters (2:00 OFF)
Bike
3 x 1 mile (2:00 OFF)
Run
3 x 1000 meters (2:00 OFF)
Row
3 x 1000 meters (2:00 OFF)
Olympic Lifting Texhnique:
5-7 sets of:
1 Snatch Balance + 1 OHS + 2 steps OH Lunge
Sunday 4-10-16
Recovery Day:
Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Saturday 4-9-16
For Time:
Run 800 meters
50 steps Front Rack Lunge
40 SDHP
Then,
5 rounds:
5 Pull-Ups (C2B is preferred)
10 push-ups
15 Squats
Friday 4-8-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:"
"L"-Pullups
2-3 x Max Reps (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
Bulgarian Squat
3-4 x 10-15 reps
Conditioning:
3 rounds...
Run 300 meters (RX+ = 400 meters)
20 steps OH Lunge - 75/55 lbs (RX+ 95/65 lbs)
15 KB SDHP - 70/53 lbs
15 Box Jumps
10/7 strict Dips
Endurance:
Pick a mode:
Swim, Bike, Run, Row
3 sets of:
7:00 ON, 1:00 OFF
Olympic Lifting Technique:
5 sets:
1 Hang Snatch + 2 OHS
Thursday 4-7-16
Mobility:
Chest, Hips, Adductors
Skill & Strength:
Waiter Walks (preference is KBs but DBs are also possible)
2-3 x 100 meters each side
Floor Wipers
2-3 x 12-20 reps each side
Deadlifts
5x3 reps
Conditioning:
7 Rounds: 17:00 Cap
7 Power Clean – 135/95 lbs
7 Toes-2-Bar
7 HSPU
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
3-position Clean (light)
5-7 x 2-3 reps
Wednesday 4-6-16
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
Skin-the-Cats
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Coosak Squats
2-3 x 5-8 reps each side
Conditioning:
AMRAP: 15 minutes
Row 15/11 Calories
20 Wall Ball
20 Box Jumps
15 Hang Power Snatch – 95/65 lbs
Endurance:
For Time...
Run 800 meters
Row 2000 meters
Run 800 meters (3-6% incline)
Olympic Lifting Technique:
Rest Day
Tuesday 4-5-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
Handstand Pushups/holds
2-3 x 7-10 reps or 30-45 second holds
Cable Chops
2-3 x 10-15 reps each side
Then,
Back Squat
6 reps @60%
5 reps @ 70%
4 reps @ 75%
2 x 3 reps @ 80%
Conditioning:
4 cycles:
4:00 ON, 1:00 OFF
5 Hang Power Clean + OH - 115/75 lbs
10 steps Lunges – 115/75 lbs
15 Swings – 70/53 lbs
20 Situps
30 Double Udner
*restart where you left off
Endurance:
Rest Day
Olympic Lifting Training:
Bent-Over-Row (Snatch Grip)
5 x 3 reps
BB Rollout
5 x 5 reps
Monday 4-4-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Farmers Carry (use heavy DBs or KBs)
2-3 x 100 meters (1:00 recovery)
Landmines
2-3 x 8-12 reps each side
Step-up
3-4 x 6-10 reps each side
Conditioning:
3 Rounds: 17:00 cap
30-60-30 Shuttle Run
20 KB Snatches (10L/10R) – 53/35 lbs
15 Pullups
10 Burpees
Endurance:
Pick ONE mode and perform:
Swim
3 x 5:00 (2:00 OFF)
Bike
3 x 7:00 (2:00 OFF)
Run
3 x 5:00 (2:00 OFF)
Row
3 x 5:00 (2:00 OFF)
Olympic Lifting Texhnique:
5-7 sets of:
1 Snatch Balance + 2 OHS
Sunday 4-3-16
Recovery Day:
Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Saturday 4-2-16
Skill & Strength
3 rounds:
100 meters Waiter Walks w/ KBs
10-15 face down snow angels
Conditioning
6 cycles:
3:30 ON, 1:30 OFF
8 Burpees
10 steps Front Rack Lunges
10 TTB
12 Swings - 53/35 lbs
Max Cals - Row
Friday 4-1-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
DB Snatch
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:
3 Rounds…(12:00 Cap)
7 Ground-2-OH – 155/105 lbs
9 Burpees-over-Bar
12 Box Jump Overs
Endurance:
Pick a mode:
Swim, Bike, Run, Row
3 sets of:
5:00 ON, 1:00 OFF
Olympic Lifting Technique:
5 sets:
1 Push Press + 1 Squat Jerk
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