Wednesday 5-31-17

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: 9 minutes

15 Russian Swings - 70/53 lbs

12 Box Jumps 

9 Push Press - 115/80 lbs

6 Burpees

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 5-30-17

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

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

3 rounds:

Row 300 meters

12 Clean and Jerks - 135/95 lbs

Then,

100 Sit-ups

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 5-29-17

MURPH

For time...

Run 1 mile

100 pull-ups

200 push-ups

300 Squats

Run 1 mile

Sunday 5-28-17

Skill & Strength:

EMOM: 9 minutes

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

Conditioning:

Row 2000 meters

(Rest up, tomorrow is murph)

Saturday 5-27-17

Skill & Strength:

EMOM: 9 minutes

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

Conditioning:

For time...

Run 1200 meters

21 Cleans and Jerks - 135/95 lbs

Run 800 meters

21 Power Snatch - 115/75 lbs

Run 400 meters

21 Thrusters - 96/65 lbs

Friday 5-26-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

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

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

2-3 x 3-7 complexes

Candlestick Rolls

3-4 x 5-10 reps 

Conditioning:

7 rounds:

7 Power Cleans - 135/95 lbs

7 HSPU

35 Double Unders (rx is unbroken)

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 5-25-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)

Alt KB SOTS press

2-3 x 5-7 reps each side

(SA) DB Row

2-3 x 8-10 reps each side 

2DB Skull Crusher

2-3 x 10-12 reps each side 

Conditioning:

2 rounds for time...

Run 800 meters

35 OHS - 95/65 lbs

21 Pull-ups

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 5-24-17

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: 16 minutes

Odd - 10-15 Wall Ball

Even - 8-10 Burpees

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 5-23-17

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

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

3 rounds:

Row 500 meters

21 Deadlifts @ Body Weight

21 Box Jumps

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 5-22-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB front rack Step-up

2-3 x 8-12 reps each side

KB Figure 8

2-3 x 8-12 reps each side

Front Squats

3-4 x 3-5

Conditioning:

AMRAP: 12 minutes 

Row 25/20 Cals

20 KB Snatch (10L/10R) - 53/35 lbs

15 Deadlifts - 185/135 lbs

Endurance:

Pick ONE mode and perform...

Swim 

5 x 2:00 ON, 1:00 OFF

Bike 

5 x 3:00 ON, 1:00 OFF 

Run 

5 x 2:00 ON, 1:00 OFF

Row 

5 x 2:30 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 5-21-17

Skill & Strength:

EMOM: 9 minutes

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

Conditioning:

3 cycles of...

4:00 ON, 1:00 OFF:

12 steps (SA - Left) OH walking Lunges - 35/20 lbs

12 steps (SA - Right) OH walking Lunges - 35/20 lbs

21 Hang Squat Cleans - 75/55 lbs

15 Toes-2-Bar

9 Burpee-over-Bar

*retart where you left off

Saturday 5-20-17

Skill & Strength:

EMOM: 9 minutes

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

Conditioning:

2 rounds:

Run 400 meters

21 Swings - 53/35 lbs

12 pull-ups

50 sit-ups

Run 400 meters

30 Box Jumps - 24"/20"

30 Wall Ball - 20/14 lbs

Friday 5-19-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

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

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

2-3 x 3-7 complexes

Candlestick Rolls

3-4 x 5-10 reps 

Conditioning:

4 rounds:

Run 200 meters

12 Hang Cleans + Jerk - 95/65 lbs

10 Front Squats

8 Burpee-over-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 5-18-17

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 

2DB Flys

2-3 x 10-12 reps 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 5-17-17

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

20 Wall Ball - 20/14 lbs

15 KB SDHP - 70/53 lbs

10 Hang Power Cleans - 135/95 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

Tuesday 5-16-17

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

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

4 sets of:

Run 400 meters

12 Burpee-Box Jumps

21 Swings - 53/35 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 5-15-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB front rack Step-up

2-3 x 8-12 reps each side

KB Figure 8

2-3 x 8-12 reps each side

Back Squats

3-4 x 3-5

Conditioning:

5 sets:

75 Double Unders

12 Burpees 

12 Thrusters - 115/75 lbs

Rest 60 seconds

Endurance:

Pick ONE mode and perform...

Swim 

5 x 2:00 ON, 1:00 OFF

Bike 

5 x 3:00 ON, 1:00 OFF 

Run 

5 x 2:00 ON, 1:00 OFF

Row 

5 x 2:30 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 5-14-17

Skill & Strength:

EMOM: 9 minutes

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

Conditioning:

3 rounds:

Run 400 meters

15 box jumps - 30"/24"

15 Wall Ball - 30/20 lbs

Saturday 5-13-17

Skill & Strength:

3 sets; not-for-time:

50' DBL KB Farmers walk 

50' DBL DB Unbalanced 

*Carry each variation (1 hand Front Rack, 1 hand Overhead) 

50' Bear Crawl

Conditioning:

3 rounds for time..

Row 500 meters

21 Thrusters - 75/55 lbs

15 Toes-2-Bar

Friday 5-12-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Handstand holds 

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

Pike Sit-ups 

2-3 x 15-20 reps

Pistols 

3-4 x 5-7 reps 

Conditioning:

10! (10-9-8-7-6-5-4-3-2-1 reps)

Overhead Squat - 115/80

Burpee-over-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 5-11-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)

2DB Skull Crusher

2-3 x 10-12 reps each side

2DB Plank Row

2-3 x 8-10 reps each side 

2DB Flys

2-3 x 10-12 reps each side 

Conditioning:

3 rounds:

10 strict pull-ups

20 alt (SA) DB Ground-2-OH - 50/35 lbs

30 steps OH Lunges (plate) - 45/25 lbs

40 Sit-ups

500 meter row

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 5-10-17

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

Row 500 meters

25 Wall Ball - 20/14 lbs

20 Box Jumps - 24"/20"

15 Swings - 70/53 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

Tuesday 5-9-17

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

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

4 sets of:

3:00 time cap

Row 25/20 Cals

Max reps - Ground-2-OH

Rest 3:00

Set 1 - 95/65 lbs

Set 2 - 115/80 lbs

Set 3 - 135/95 lbs

Set 4 - 155/110 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 5-8-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB front rack Step-up

2-3 x 8-12 reps each side

Landmines

2-3 x 7-10 reps each side

Back Squats

3-4 x 3-5

Conditioning:

4 rounds...

10 Power Cleans - 115/80

17 Push-ups

25 Squats

Endurance:

Pick ONE mode and perform...

Swim 

5 x 2:00 ON, 1:00 OFF

Bike 

5 x 3:00 ON, 1:00 OFF 

Run 

5 x 2:00 ON, 1:00 OFF

Row 

5 x 2:30 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 5-7-17

Skill & Strength:

EMOM: 9 minutes

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

Conditioning:

4 rounds:

Run 400 meters

15 box jumps

15 Swings - 53/35 lbs

Saturday 5-6-17

Skill & Strength:

3 sets; not-for-time:

50' DBL KB Farmers walk 

50' DBL DB Unbalanced 

*Carry each variation (1 hand Front Rack, 1 hand Overhead) 

50' Bear Crawl

Conditioning:

3 rounds for time..

Row 500 meters

21 Thrusters - 75/55 lbs

15 Knees-2-Elbow

9 Burpee-over-Bar

Friday 5-5-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Handstand holds 

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

Pike Sit-ups 

2-3 x 15-20 reps

Pistols 

3-4 x 5-7 reps 

Conditioning:

21-15-9 reps

SDHP - 115/80 lbs

Pull-ups

Then,

100 Abmat sit-ups

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 5-4-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)

2DB Skull Crusher

2-3 x 10-12 reps each side

2DB Plank Row

2-3 x 8-10 reps each side 

2DB Flys

2-3 x 10-12 reps each side 

Conditioning:

4 rounds for time...

Run 400 meters

10 Deadlifts - 255/165 lbs

15 Dips

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 5-3-17

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...

7 DB Push-up-Row - 45/20 lbs (1 rep = 1 push-up + 1 DB Plank Row R + 1 DB Plank Row L)

8 2DB Thrusters

9 2DB Power Cleans

10 steps Lunges

60 Double Unders

Rest 1:00

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 5-2-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

KB Figure 8

2-3 x 12-15 reps each side

BB Side Bends 

2-3 x 12-15 reps each side

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

3 rounds for time

40 cal row

30 push-ups

20 box jumps

10 SDHP - 75/55 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 5-1-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB front rack Step-up

2-3 x 8-12 reps each side

Landmines

2-3 x 7-10 reps each side

Box Squats

3-4 x 3-5

Conditioning:

4 cycles of:

15 Heavy Russian Swings - 70/53

12 steps BB Front rack Reverse Lunges - 115/75 lbs

9 Pull-ups

Rest 2:00

Endurance:

Pick ONE mode and perform...

Swim 

3 x 4:00 ON, 1:00 OFF

Bike 

3 x 6:00 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: (Snatch Accessory Work)

Snatch Balance

3-5 x 3-4 reps 

Snatch Grip Dealift

3-5 x 3-4 reps