Thursday 6-30-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

(SA) DB Row 

2-3 x 10-15

KB Fig. 8s 

2-3 x 12-20 reps each side

Hang Power Clean + Front Squat

3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:

10-9-8-7-6-5-4-3-2-1 reps (17:00 Time Cap)

Power Snatch – 95/65 lbs

Burpees

Knees-2-Elbow 

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Hang Squat Clean

5-7 x 2-3 reps

Wednesday 6-29-16

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 Dips 

2-3 x 10-12 reps each 

TGU 

2-3 x 3-5 reps each side 

Kussack Squats 

2-3 x 5-8 reps each side 

Conditioning:

AMRAP: 15 minutes 

21 Wall Ball 

15 KB Swings – 70/53 lbs 

21 Box Jumps – 24/20 

15 Pull-ups

Endurance:

4 Rounds...

Row 800 meters 

Run 800 meters

Olympic Lifting Technique: 

Rest Day

Tuesday 6-28-16

Mobility:

Biceps, Traps, IT bands 

Skill & Strength:

(SA) Press 

2-3 x 7-10 reps; 30-1:00 holds

Floor Wipers

2-3 x 10-15 reps each side

Then,

Back Squat

Every 90 sec X 2 reps - Tempo 42x1 

Conditioning:

5 sets:

3:00 ON, 1:00 OFF

15 Deadlifts – 165/115 lbs

12 Toes-2-Bar

9 KB Snatches (9L/9R) – 53/35 lbs

50’ Long Jumps

*restart where you left off. 

Endurance:

Rest Day 

Olympic Lifting Training: 

BB Rollout 

5 x 5-7 reps

BB Bent-Over-Row

5 x 5-7 reps

Monday 6-27-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar 

2-3 x 10-15 reps 

Landmines 

2-3 x 10-15 reps each side 

Step-ups 

2-3 x 6-10 reps each side 

Conditioning: 

For Time: 

21-15-9 reps

Front Squats – 135/95 lbs

Double Unders x2

Dips

Situps x2

Endurance:

Pick ONE mode and perform:

Swim

4 x 4:00 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 Power Snatch + 1 Hang Squat Snatch + 2 OHS

Monday Motivation

Sunday 6-26-16

Recovery Day: 

Stretch and mobilize. 

Relax and recharge physically, mentally, and emotionally. 

Get ready for another week of hard work.

Saturday 6-25-16

Skill & Strength:

7-10 bb rollouts 

5-8 candlestick roll to standing 

Conditioning:

3 rounds... 

15 box jumps 

12 front squats - 155/105 lbs 

9 hang power clean - 155/105 lbs 

5/3 muscle-up (mod is 9/6 strict Pullups) 

*row 21/15 Cals between rounds.

Friday 6-24-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Dips

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

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning: 

4 Rounds: 17:00 Time Cap

60 Double Unders 

4/2 Muscle-ups

9 Front Squats – 135/95 lbs 

8/6 HSPU 

Endurance: 

Pick a mode:

Swim, Bike, Run, Row

4 sets of:

5:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 6-23-16

Mobility:

Chest, Hips, Adductors 

Skill & Strength:

(SA) DB Press

2-3 x 10-15

KB Fig. 8s

2-3 x 12-20 reps each side 

Power Clean

3-4 x 1.1.1 reps (10 second between reps)

Conditioning:

3 Rounds: 18:00 Time Cap

30 steps OH Lunges – 45/25 lbs

20 Pull-ups

10 Power Cleans – 135/95 lbs

*Every 3:00 – 15 abmat Situps (RX start with Situps) 

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Hang Squat Snatch

5-7 x 2-3 reps

Wednesday 6-22-16

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 Toes-2-Bar

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side 

Kussack Squats 

2-3 x 5-8 reps each side

Conditioning: 

AMRAP: 17:00

20/15 calorie Row

8 Deadlifts - 275/185 lbs

16 Step-Ups - 24/20"

50' Bear Crawl

30 sec accumulated Handstand hold

Endurance:

4 Rounds...

Row 800 meters 

Run 800 meters

Olympic Lifting Technique:

Rest Day

Tuesday 6-21-16

Mobility: 

Biceps, Traps, IT bands

Skill & Strength: 

Handstand Pushups/ holds 

2-3 x 7-10 reps; 30-1:00 holds 

Floor Wipers 

2-3 x 10-15 reps each side 

Then, 

Front Squat 

2 x 5 reps @60% 

3 x 3 reps @80% 

4 x 2 reps @85%

Conditioning: 

10-9-8-7-6-5-4-3-2-1 reps: 15:00 Time Cap 

Toes-2-Bar 

Burpees 

Swings – 70/53 lbs

Endurance: 

Rest Day

Olympic Lifting Training: 

Snatch Grip Deadlifts 

5 x 3 reps 

BB Bent-Over-Row

5 x 5 reps

Monday 6-20-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: 

DB Rows 

2-3 x 10-15 reps 

Landmines 

2-3 x 10-15 reps each side 

Step-ups 

2-3 x 6-10 reps each side

Conditioning: 

4 Rounds: 17:00 Time Cap 

8 Thrusters – 95/65 lbs 

14 Wall Ball – 20/14 lbs 

20 Box Jump Over – 24’/20”

Endurance: 

Pick ONE mode and perform: 

Swim 

3 x 5:00 ON, 1:00 OFF

Bike

3 x 7:00 ON, 1:00 OFF 

Run 

3 x 5:00 ON, 1:00 OFF

Row

3 x 5:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Power Snatch + 1 Hang Squat Snatch + 2 OHS

Motvation Monday

Sunday 6-19-16

Recovery Day: 

Stretch and mobilize. 

Relax and recharge physically, mentally, and emotionally. 

Get ready for another week of hard work.

Saturday 6-18-16

Skill & Strength:

3 sets

100' Farmers Carry

rest as needed

Conditioniong:

"Partner WOD" 

“I Go, You Go” 

12 Rounds as a Team 

8 Knees-2-Elbow 

10 Russian Swings – 70/53 lbs 

8 (HR) Pushups 

10 KB SDHP – 70/53 lbs 

8 Plyo Lunges (4L/4R) "

Friday 6-17-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Handstand Pushups/Holds

2-3 x Max Reps/Time (2:00 recovery) 

Windmills 

2-3 x 8-12 reps each side 

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning:

3 Rounds: 17:00 Time Cap 

40’ Bear Crawl 

30 Situps 

20 (SA) KB Clean and Jerk (10R/10L) – 53/35 lbs 

10 Power Cleans – 115/85 lbs 

Endurance: 

Pick a mode: 

Swim, Bike, Run, Row 

4 sets of: 

5:00 ON, 1:00 OFF

Olympic Lifting Technique: 

5-7 sets: 

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 6-16-16

Mobility:

Chest, Hips, Adductors

Skill & Strength: 

(SA) DB Snatch 

2-3 x 10-15 

KB Fig. 8s 

2-3 x 12-20 reps each side 

Power Snatch 

3-4 x 1.1.1 reps (10 second between reps)

Conditioning:

5 cycles of: 

3:00 ON, 1:00 OFF

10 Ring Dips 

9 Deadlifts - 135/95 lbs 

7 Hang Power Clean - 135/95 lbs

5 Thrusters - 135/95 lbs 

1 Monkey Bar Pass

*pick up where you left off

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings 

5-7 x 2-3 reps 

Hang Squat Snatch

5-7 x 2-3 reps

Wednesday 6-15-16

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 Toes-2-Bar

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side 

Kussack Squats 

2-3 x 5-8 reps each side

Conditioning: 

5:00 AMRAP at each station; 1:30 rest btw each station. 

A. 

Row 20/15 Cals

15 Burpee-over-Rower

B.

20 Wall Ball

15 Hang Snatch – 75/55 lbs

C.

5 ManMakkers – 45/25 lbs

30 Double Unders

Endurance:

4 Rounds...

Row 800 meters 

Run 800 meters

Olympic Lifting Technique:

Rest Day

Tuesday 6-14-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB Bench Press

2-3 x 7-10 reps

Floor Wipers

2-3 x 10-15 reps each side

Then,

Box Squat

3 x 5 reps @60%

2 x 3 reps @80%

2 x 2 reps @85%

Conditioning:

4 Rounds: 17:00 Time Cap

7 Overhead Squats – 135/95 lbs

10 Pull-ups

15 Swings – 53/35 lbs

Endurance:

Rest Day

Olympic Lifting Training:

Deadlifts 

5 x 3 reps

BB Bent-Over-Row 

5 x 5 reps

Monday 6-13-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Pull-Ups

2-3 x max reps (2:00 recovery)

Cable/ Banded Chop

2-3 x 10-15 reps each side

Pistols

2-3 x 6-10 reps each side

Conditioning:

20-16-12-8-4 reps

Shoulder-2-OH – 95/65 lbs steps

Front Rack Lunges – 95/65 lbs

Toes-2-Bar

Box Jump Overs

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 4:00 ON, 1:00 OFF

Row 

4 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Power Snatch + 1 Hang Squat Snatch + 2 OHS

Monday Motivation

Sunday 6-12-16

Recovery Day:

Stretch and mobilize.

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work.

Saturday 6-11-16

Skill & Strength:

3 sets...

100' Farmers Carry - 53/35 lbs

100' Waiter Walk - 53/35 lbs 

Conditioning:

6 sets of:

1:30 ON, 1:30 OFF

In each 1:30 Time Cap perform…

15 Pull-ups (athletes should modify reps so they are done with this station by 35 seconds – hold that rep number (even if it takes longer than 35 seconds) for the next 5 sets. IF athletes cannot perform pullups without a band, they will perform 15 Overhead Situps – 45/25 lbs)

5 Ground-2-OH – 175/115 lbs (these should be heavy, probably fast singles. 65-75% 1RM)

Max Reps – Double Unders in time remaining. (Singles are permitted if they are still not getting DU.

Friday 6-10-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Handstand Pushups/Holds

2-3 x Max Reps/Time (2:00 recovery) 

Windmills 

2-3 x 8-12 reps each side

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning: 

For Time: 15:00 Cap

10 Deadlifts – 225/155 (RX+ 275/175 lbs)

10 Pushups

10 Wall Ball

9 DL

10 Pushups 

10 Wall Ball 

8 DL

10 Pushups

10 Wall Ball

etc…

1 DL

10 Pushups

10 Wall Ball

Endurance:

Pick a mode: Swim, Bike, Run, Row

4 sets of:

5:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 6-9-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

(SA) DB Row

2-3 x 10-15 (2:00 recovery)

KB Fig. 8s

2-3 x 12-20 reps each side

Power Clean

3-4 x 1.1.1 reps (10 second between reps)

Conditioning:

3 cycles of:

5:00 ON, 1:00 OFF

5 Curtis P (1 Power Clean + 1 each Front Rack Lunge R & L + 1 Shoulder-2-OH) – 115/75 lbs

10 TTB (Toes-2-Bar)

15 Box Jumps

20/15 Calories Row

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Hang Squat Snatch

5-7 x 2-3 reps

Wednesday 6-8-16

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

Kussak Squats

2-3 x 5-8 reps each side

Conditioning:

AMRAP: 15 minutes

50 Air Squats

15/11 Ring Dips

25 Situps

14 KB Snatches (7L/7R) – 53/35 lbs 

Endurance: 

3Rounds...

Row 800 meters 

Run 800 meters

Olympic Lifting Technique:

Rest Day

Tuesday 6-7-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB Overhead Press

2-3 x 7-10 reps

Floor Wipers

2-3 x 10-15 reps each side

Then,

Back Squat

3 x 5 reps @60%

2 x 3 reps @80% 

2 x 2 reps @85%

Conditioning:

21-17-13-9 reps (I know a bit different) 17:00 Time Cap

OH Squat - 95/65 lbs

KTE (Knees-2-Elbow)

20-40-20 Shuttle Run each Time 

Endurance:

Rest Day

Olympic Lifting Training:

Deadlifts

5 x 3 reps

BB Bent-Over-Row

5 x 5 reps

Monday 6-6-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-1-Bar

2-3 x 10-12 reps

Cable/ Banded Chop

2-3 x 8-12 reps each side

Lateral Weighted Step-ups

2-3 x 6-10 reps each side 

Conditioning:

3 Rounds: 15:00 Time Cap

60 Double Unders

30 Russian Swings – 70/53 lbs

15 Power Snatches – 75/55 lbs 

Endurance:

Pick ONE mode and perform:

Swim

5 x 3:00 ON, 1:00 OFF

Bike

5 x 4:00 ON, 1:00 OFF

Run

5 x 3:00 ON, 1:00 OFF

Row

5 x 3:00 ON, 1:00 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Power Snatch + 1 Hang Squat Snatch + 2 OHS

Monday Motivation

Sunday 6-5-16

Recovery Day:

Stretch and mobilize.

Relax and recharge physically, mentally, and emotionally.

Get ready for another week of hard work. 

Saturday 6-4-16

"Darwin"

Every Min, On the Min:

A.

Push Press X 1 reps - 135/85 lbs

*add 10/5 lbs every minute until failure

**Once you fail switch to "B"

B.

Front Squats X 1 rep 

*continues from where you failed on Push Press

**when you fail a heavy Front squat move to "C"

C.

Wall Ball X 20 reps (7 min max)

*if you fail to get 20 reps in the minute or athlete competes all 7 minutes move to "D"

D.

Strict Pull-ups X 9/6 reps (7 min max)

*if you fail to get 9/6 reps or 7 minutes pass athlete is finished

Goal is to work for as long as possible 

Friday 6-3-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Strict Pull-ups

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

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning:

4 cycles of:

3:00 ON, 1:00 OFF

10 HSPU

20 Swings – 53/35 lbs

10 Hang Squat Cleans – 135/95 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 6-2-16

Mobility:

Chest, Hips, Adductors 

Skill & Strength:

(SA) DB Row

2-3 x 10-15 (2:00 recovery) 

Floor Wipers 

2-3 x 12-20 reps each side

Power Snatch

3-4 x 1.1.1 reps (10 second between reps)

Conditioning:

4 Rounds: 17:00 cap

12 OHS – 115/95 lbs

12 Burpee-over-bar

15 GHD Situps (21 abmat Situps)

2/1 Rope Climbs 

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps 

 Hang Squat Clean

5-7 x 2-3 reps

Wednesday 6-1-16

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 Dips

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:

3 Cycles of: 

5:00 ON, 1:00 OFF

Row 20/15 Calories

12 Toes-2-Bar

20 steps Front Rack Lunges (10L/10R) – 95/65 lbs

12 Hang Power Snatch – 95/65 lbs

*start on any station, restart exactly where you left off

Endurance:

2 Rounds:

Row 1000 meters 

Run 800 meters

Olympic Lifting Technique:

Rest Day

Monthly Inspiration: June