Thursday 11-16-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)

(SA) "Bottoms up" KB Press

2-3 x 7-10 reps each side

2DB Bent-over-Row

2-3 x 8-10 reps each side 

Step-ups

3-4 x 8-10 rep each side

Conditioning:

3 rounds for time...

Run 800 meters

15 Hang Snatch - 75/55 lbs

15 Toes-2-Bar 

Endurance:

Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)

Halting Clean Deadlifts (pause for 2 seconds: Off floor, Hang, Power, and full extension position) 

3-5 x 3-5 reps

1 Push Press + 1 Push Jerks + 1 Split Jerk

3-5 x 3-5 reps (light weight but consistent fast footwork is the goal)

Wednesday 11-15-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

AMRAP: 15 minutes

10 Burpee Box Jump Overs - 24/20"

30 Double Unders

12 KB Swings - 55/35 lbs

12 Plyo Lunges (6L/6R)

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Monday 11-13-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB Bulgarian Squat

2-3 x 8-10 reps each side

(SA) Alt. KB Figure 8

2-3 x 8-12 reps each side

Box Squats

7 x 2 reps

Conditioning:

AMRAP: 15 minutes

60 Double Unders

30 OH Sit-ups - 25/15 lbs

15 OH Squats - 95/65 lbs

Endurance:

Pick ONE mode and perform...

Swim 

3 x 3:00 ON, 1:00 OFF

Bike 

3 x 5:00 ON, 1:00 OFF 

Run 

3 x 4:00 ON, 1:00 OFF

Row 

3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 2-3 reps 

Pause Snatch Pull (pause just off floor, hang, power, then stand)

3-5 x 2-3 reps

Tuesday 11-14-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

Side Plank w/ (SA) DB raise

2-3 x 8-10 reps each side

BB Side Bends 

2-3 x 12-15 reps each side

Courtesy Lunge w/ DB Curl

3-4 x 8-10 reps each side

Conditioning:

4 rounds of:

4:00 ON, 1:00 OFF

AMRAP-

12 Toes-2-Bar

20/15 Cals Rowing

12 Front Squats - 115/75 lbs 

Endurance:

Rest Day

Olympic Lifting Training: (Clean technique)

6-10 sets...(build to a heavy set)

Power Clean X 1.1 (drop and reset but take no more than 10 seconds between reps)

*Pause for 2 seconds in catch position

Sunday 11-12-17

Skill & Strength:

3 sets of:

50' Farmers Carry

50' (SA) Overhead carry - each arm

15 windmills each side

Conditioning:

4 rounds for time...

Run 400 meters

20 Air Squats

10 Burpee-Pull-ups

Saturday 11-11-17

Veterans Appreciation WOD

Conditioning:

For time...

30 Clean and Jerks - 155/105 lbs

Run 1 mile

40 Toes-2-Bar

Run 1 mile

50 Burpees

Friday 11-10-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

2-3 x 3-7 reps (use weight if needed)

1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups

2-3 x 3-7 complexes

Candlestick Rolls (into Pistol for a bigger challenge)

3-4 x 5-10 reps each side

Conditioning:

4 rounds:

50 Double Unders

10 Ring Dips

10 Hang Squat Cleans - 115/80 lbs 

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

10 rounds:

1:00 ON, 1:00 OFF

Max diastance

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 11-9-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

4 rounds:

15/12 Cals Row

15 Wall Ball

15 KB SDHP - 70/53

15 Box Jumps

15 Push-ups

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Wednesday 11-8-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

AMRAP: 15 minutes

10 Thruster - 115/75 lbs

25 Cals Rowing

12 pull-ups 

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Tuesday 11-7-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

(SA) OH Sit-ups w/ DBs

2-3 x 12-15 reps each side

BB Side Bends 

2-3 x 12-15 reps each side

Courtesy Lunge w/ DB Curl

3-4 x 8-10 reps each side

Conditioning:

For time...

Run 400 meters

20 OHS - 95/65 lbs

Run 400 meters

20 Power Snatch - 95/65 lbs

Run 400 meters

20 Hang Squat Snatch - 95/65 lbs 

Endurance:

Rest Day

Olympic Lifting Training: (Clean technique)

6-10 sets...(build to a heavy set)

Power Clean X 1.1 (drop and reset but take no more than 10 seconds between reps)

*Pause for 2 seconds in catch position

Monday 11-6-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB Bulgarian Squat

2-3 x 8-10 reps each side

(SA) Alt. KB Figure 8

2-3 x 8-12 reps each side

Back Squats

3-4 x 3-5

Conditioning:

4 rounds of:

12 Pull-ups 

10 Front Rack Lunges - 115/75 lbs

8 Hang Cleans & Press - 115/75 lbs

Endurance:

Pick ONE mode and perform...

Swim 

3 x 3:00 ON, 1:00 OFF

Bike 

3 x 5:00 ON, 1:00 OFF 

Run 

3 x 4:00 ON, 1:00 OFF

Row 

3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 2-3 reps 

Pause Snatch Pull (pause just off floor, hang, power, then stand)

3-5 x 2-3 reps

Sunday 11-5-17

Skill & Strength:

3 sets of:

50' Farmers Carry

50' (SA) Overhead carry - each arm

15 windmills each side

Conditioning:

For time:

Row 30 Cals

30 Deadlifts - 185/135 lbs

30 Wall Ball

30 Push-ups 

30 Wall Ball

30 Deadlifts

Row 30 Cals 

Saturday 11-4-17

Skill & Strength:

5 sets...

5 Power Clean + 3 Front Squats + 1 Shoulder-2-OH

*build to a heavy complex

Conditioning:

For time...

Run 1 mile

Then,

100 Sit-ups

75 KB Swings - 55/35 lbs

50 Hanging Knee Raises

25 Hang Snatch - 105/60 lbs

Friday 11-3-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

2-3 x 3-7 reps (use weight if needed)

1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups

2-3 x 3-7 complexes

Candlestick Rolls (into Pistol for a bigger challenge)

3-4 x 5-10 reps 

Conditioning:

3 rounds:

50 Air Squats

7 Strict Pull-ups

10 Hang Power Snatch - 115/80 lbs 

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

10 rounds:

1:00 ON, 1:00 OFF

Max diastance

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 11-2-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

3 rounds...

Run 400 meters

30 Sit-ups

12 Overhead Squats - 115/75 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Wednesday 11-1-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

AMRAP: 15 minutes

12 Power Cleans - 115/80 lbs

25 Double Unders

12 Toes-2-Bar

25 Double Unders

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Tuesday 10-31-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

(SA) OH Sit-ups w/ DBs

2-3 x 12-15 reps each side

BB Side Bends 

2-3 x 12-15 reps each side

Courtesy Lunge w/ DB Curl

3-4 x 8-10 reps each side

Conditioning:

5 Rounds:

Run 400 meters

12 Hang Clean and Jerk - 95/65 lbs

Endurance:

Rest Day

Olympic Lifting Training: (Clean technique)

6-10 sets...(build to a heavy set)

Power Clean X 1.1 (drop and reset but take no more than 10 seconds between reps)

*Pause for 2 seconds in catch position

Monday 10-30-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB Step-ups

2-3 x 8-12 reps each side

(SA) Alt. KB Figure 8

2-3 x 8-12 reps each side

Box Squats

3-4 x 3-5

Conditioning:

4 rounds of:

21 Russian KB Swings - 70/53 lbs

50 Double Unders 

*every 90 seconds - 3 Burpees

Endurance:

Pick ONE mode and perform...

Swim 

3x 4:00 ON, 1:00 OFF

Bike 

3 x 5:00 ON, 1:00 OFF 

Run 

3 x 4:00 ON, 1:00 OFF

Row 

3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 3-4 reps 

Pause Snatch Pull (pause just off floor, hang, power, then stand)

3-5 x 2-3 reps

Sunday 10-29-17

Skill & Strength:

3 sets of:

50' Farmers Carry

50' (SA) Overhead carry - each arm

15 windmills each side

Conditioning:

For time:

Row 30 Cals

30 Box Jumps

30 Wall Ball

30 Toes-2-Bar

30 Wall Ball

30 box jumps

Row 30 Cals 

Saturday 10-28-17

Skill & Strength:

EMOM: 7 minutes

3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:

For time...

Row 1000 meters

Then,

50 Burpees 

35 Hang Squat Cleans - 95/65 lbs

20 OHS - 95/65 lbs

Friday 10-27-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

2-3 x 3-7 reps (use weight if needed)

1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups

2-3 x 3-7 complexes

Candlestick Rolls

3-4 x 5-10 reps 

Conditioning:

3 rounds:

Row 500 meters

15 Ring Dips

15 Power Cleans - 115/80 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

10 rounds:

1:00 ON, 1:00 OFF

Max diastance

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 10-26-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

EMOM: 24 minutes 

Min 1: 4 Burpees + 20 Double Unders

Min 2: 10/7 Cals rowing

Min 3: 7 Dbl Hang Squat Cleans - 50/35 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Wednesday 10-25-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

Run 800 meters

Then, 

10-9-8-7-6-5-4-3-2-1 reps

Power Clean - 145/105 lbs

Double Unders x 30 reps each time

Then,

Run 800 meters

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Tuesday 10-24-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

(SA) OH Sit-ups

2-3 x 12-15 reps each side

BB Side Bends 

2-3 x 12-15 reps each side

Courtesy Lunge w/ DB Curl

3-4 x 8-10 reps each side

Conditioning:

5 Rounds:

Run 400 meters

12 Hang Clean and Jerk - 95/65 lbs

Endurance:

Rest Day

Olympic Lifting Training: (Snatch technique)

6-10 sets...(build to a heavy set)

Snatch X 1.1 (drop and reset but take no more than 10 seconds between reps)

*Pause for 2 seconds in catch position

Monday 10-23-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB Step-ups

2-3 x 8-12 reps each side

(SA) Alt. KB Figure 8

2-3 x 8-12 reps each side

Box Squats

3-4 x 3-5

Conditioning:

4 rounds of:

15 OHS - 95/65 lbs

50 Double Unders 

*every 90 seconds - 3 Burpees

Endurance:

Pick ONE mode and perform...

Swim 

3x 4:00 ON, 1:00 OFF

Bike 

3 x 5:00 ON, 1:00 OFF 

Run 

3 x 4:00 ON, 1:00 OFF

Row 

3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 3-4 reps 

Pause Snatch Pull (pause just off floor, hang, power, then stand)

3-5 x 2-3 reps

Sunday 10-22-17

Skill & Strength:

3 sets of:

50' Farmers Carry

50' (SA) Overhead carry - each arm

15 windmills each side

Conditioning:

4 rounds:

12 Thrusters - 95/65 lbs

12 Toes-2-Bar

Saturday 10-21-17

Skill & Strength:

EMOM: 7 minutes

3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:

5:00 min cap

Run 800 meters

Rest 1:00

6:00 AMRAP

15 abmar sit-ups

7 Hang Power Snatch - 95/65 lbs

Rest 2:00

7:00 min AMRAP

5 pull-ups

10 push-ups

15 air squats 

Friday 10-20-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

2-3 x 3-7 reps (use weight if needed)

1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups

2-3 x 3-7 complexes

Candlestick Rolls

3-4 x 5-10 reps 

Conditioning:

3 rounds:

50 sit-ups 

35 Wall Ball

20 Toes-2-Bar

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

10 rounds:

1:00 ON, 1:00 OFF

Max diastance

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 10-19-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

EMOM: 24 minutes 

Min 1: 4 Burpees + 4 Deadlifts - 185/125 lbs

Min 2: 10/7 Cals rowing

Min 3: 7 Dbl DB Thruster - 50/35 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Wednesday 10-18-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

Run 800 meters

Then, 

10-9-8-7-6-5-4-3-2-1 reps

Thrusters - 95/65 lbs

Power Cleans - 95/65 lbs

Then,

Run 800 meters

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Tuesday 10-17-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

(SA) OH Sit-ups

2-3 x 12-15 reps each side

BB Side Bends 

2-3 x 12-15 reps each side

Courtesy Lunge w/ DB Curl

3-4 x 8-10 reps each side

Conditioning:

3 cycles:

5:00 ON, 2:00 OFF

Run 400 meters

Then, (with time remaining in the 5:00)

AMRAP

3 Power Cleans

6 Push-ups

9 Squats (air)

Cycle 1: 115/80 lbs

Cycle 2: 135/95 lbs

Cycle 3: 155/105 lbs

Endurance:

Rest Day

Olympic Lifting Training: (Snatch technique)

6-10 sets...(build to a heavy set)

Snatch X 1.1 (drop and reset but take no more than 10 seconds between reps)

*Pause for 2 seconds in catch position

Monday 10-16-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB Step-ups

2-3 x 8-12 reps each side

(SA) Alt. KB Figure 8

2-3 x 8-12 reps each side

Pause Back Squats

3-4 x 3-5

Conditioning:

3 rounds:

30 DB Snatch (15L/15R) - 50/35 lbs 

20 Wall Ball - 20/14 lbs

10 Burpees

Endurance:

Pick ONE mode and perform...

Swim 

3x 4:00 ON, 1:00 OFF

Bike 

3 x 5:00 ON, 1:00 OFF 

Run 

3 x 4:00 ON, 1:00 OFF

Row 

3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 3-4 reps 

Pause Snatch Pull (pause just off floor, hang, power, then stand)

3-5 x 2-3 reps

Sunday 10-15-17

Skill & Strength:

3 sets of:

50' Farmers Carry

50' (SA) Overhead carry - each arm

15 windmills each side

Conditioning:

4 rounds:

Run 400 meters

Row 500 meters

Saturday 10-14-17

Skill & Strength:

EMOM: 7 minutes

3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:

For time...

Row 1000 meters

Then,

50 Burpees 

35 Hang Squat Cleans - 95/65 lbs

20 OHS - 95/65 lbs

Friday 10-13-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

2-3 x 3-7 reps (use weight if needed)

1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups

2-3 x 3-7 complexes

Candlestick Rolls

3-4 x 5-10 reps 

Conditioning:

9:00 AMRAP 

Ladder by 3 (3-6-9-12....)

Clean and Jerk - 115/75 lbs

Swings - 70/53

Towa-2-Bar

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

10 rounds:

1:00 ON, 1:00 OFF

Max diastance

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk