Thursday 6-29-17

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 Fly

2-3 x 10-12 reps each side 

Conditioning:

5 rounds: (15 min time cap)

Run 200 meters

5 Thrusters

(Increase the thruster weight each time)

*its up to you to decide what weight to star at and how much to jump each time.

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 6-28-17

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:

27 cal Row

21 Power Cleans - 95/65 lbs

15 Burpee Box Jumps - 24/20

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 6-27-17

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:

4 cycles:

3:00 ON, 1:00 OFF

Row 25 Cals

20 Hang power cleans

15 Burpee Box Jumps - 24/20

*restart where you left off

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 6-26-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB Coosak Squat

2-3 x 8-12 reps each side

(SA) Alt. KB Swings

2-3 x 8-12 reps each side

Box Squats

3-4 x 5-7

Conditioning:

3 cycles of:

3:00 ON, 1:00 OFF

30 Double Unders

20 steps BB Front Rack Lunges - 65/45 lbs

10 alt DB Snatch (5L/5R)

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 6-25-17

Skill & Strength:

3 sets of:

50' Farmers Carry

50' (SA) Overhead carry - each arm

15 windmills each side

Conditioning:

3 rounds:

Row 20 Cals

15 Deadlifts - 185/125 lbs

10 Burpee-Pull-ups

Saturday 6-24-17

Skill & Strength:

EMOM: 9 minutes

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

Conditioning:

For time...

Run 800 meters

Then,

3 rounds:

12 Hang Squat Cleans - 95/65 lbs

9 Toes-2-Bar

8 each leg Jumping Lunges 

Friday 6-23-17

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:

4 rounds for time

9 DB Snatch each arm - 40/25 lbs

12 Pull-ups

15 Box Jumps - 24/20

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 6-22-17

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 Fly

2-3 x 10-12 reps each side 

Conditioning:

3 rounds:

Run 400 meters

21 Swings - 53/35 lbs

12 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 6-21-17

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:

5 round:

90 sec ON, 30 sec rest

7 Deadlifts - 225/155

Max reps - Wall Ball

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 6-20-17

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:

For Max Reps:

2:00 Russian Swings - 70/53

1:00 rest

3:00 Row (Cals)

1:00

4:00 Wall Ball

1:00 rest

3:00 row (Cals)

1:00 rest

2:00 Russian Swings - 70/53

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 6-19-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB (SL) Deadlifts

2-3 x 8-12 reps each side

(SA) Alt. KB Swings

2-3 x 8-12 reps each side

Front Squats

3-4 x 5-7

Conditioning:

21-15-9 reps

DB Hang Squat Cleans - 40/25 lbs

HSPU

Run 600 meters (.37 miles)

Endurance:

Pick ONE mode and perform...

Swim 

4 x 3:00 ON, 1:00 OFF

Bike 

4 x 4:00 ON, 1:00 OFF 

Run 

4 x 3:00 ON, 1:00 OFF

Row 

4 x 3:30 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 6-18-17

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 6-17-17

Skill & Strength:

EMOM: 9 minutes

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

Conditioning:

For time...

Row 1250 meters

Then,

3 rounds:

15 Thrusters - 95/65 lbs

12 pull-ups

10 steps front rack Lunges 

Friday 6-16-17

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:

7 rounds:

7 Deadlifts - 225/155

7 HSPU

25 Double Unders

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 6-15-17

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:

3 cycles:

4:00 ON, 2:00 OFF

Run 200 meters

15 Burpees

Max reps - power cleans - 135/95 lbs

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 6-14-17

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 cycles:

AMRAP: 4:00

21 Russian Swings - 70/53

15 2DB Hang Squat Cleans - 35/20 lbs

9 Burpees

Rest 90 seconds

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 6-13-17

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:

AMRAP: 25 minutes

10 Goblet DB Reverse Lunges - 45/25 lbs

10 alt. DB (SA) Clean - 45/25 lbs

25 Double Unders

Run 200 meters or 250 meter Row

Rest 1:30

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 6-12-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB (SL) Deadlifts

2-3 x 8-12 reps each side

KB Figure 8

2-3 x 8-12 reps each side

Front Squats

3-4 x 5-7

Conditioning:

4 cycles:

3:00 ON, 1:00 OFF

6 Toes-2-Bar

7 Burpees

8 Box Jumps

Endurance:

Pick ONE mode and perform...

Swim 

4 x 3:00 ON, 1:00 OFF

Bike 

4 x 4:00 ON, 1:00 OFF 

Run 

4 x 3:00 ON, 1:00 OFF

Row 

4 x 3:30 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 6-11-17

Skill & Strength:

3 sets of:

50 Sit-ups

50' Farmers Carry

50' (SA) Overhead carry - each arm

Conditioning:

3 rounds:

Run 800 meters

20 Power Cleans - 155/105 lbs

Saturday 6-10-17

Skill & Strength:

EMOM: 9 minutes

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

Conditioning:

For time...

Row 1250 meters

Then,

3 rounds:

15 OHS

12 Toes-2-Bar

Friday 6-9-17

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:

5 rounds:

7 Deadlifts - 225/155

12 alt DB Push Press - 50/35 lbs

21 air Squats

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 6-8-17

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:

3 cycles:

4:00 ON, 1:00 OFF

15 Swings - 53/35 lbs

12 Thruster - 75/55 lbs

10 Box Jumps - 24/20

7 Burpees

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 6-7-17

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 cycles:

AMRAP: 4:00

21 Hang Power Clean - 135/95

21 Wall Ball

21 Burpees

Rest 3:00

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 6-6-17

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:

AMRAP: 15 minutes

Row 15/11 Cals

12 box jump overs - 24/20

12 Toes-2-Bar

10 DBL DB Hang Squat Cleans - 45/20 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 6-5-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB (SL) Deadlifts

2-3 x 8-12 reps each side

KB Figure 8

2-3 x 8-12 reps each side

Box Squats

3-4 x 3-5

Conditioning:

4 rounds:

9 Pull-ups

12 Hang Squat Cleans

9 Burpees-over-bar

Endurance:

Pick ONE mode and perform...

Swim 

4 x 3:00 ON, 1:00 OFF

Bike 

4 x 4:00 ON, 1:00 OFF 

Run 

4 x 3:00 ON, 1:00 OFF

Row 

4 x 3:30 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 6-4-17

Skill & Strength:

EMOM: 9 minutes

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

Conditioning:

2 rounds:

Row 800 meters

50 Sit-ups

15 Burpees

Run 400 meters

Saturday 6-3-17

Skill & Strength:

EMOM: 9 minutes

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

Conditioning:

For time...

Run 1200 meters

Then,

3 rounds:

15 Hang Snatch - 95/65 lbs

21 Wall Ball

Friday 6-2-17

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:

8 Toes-2-Bar

8 DBL DB Thrusters - 40/25 lbs

8 Box Jump Overs - 24/20

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 6-1-17

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:

3 rounds...

Run 400 meters

Row 500 meters 

21 OHS - 95/65 lbs

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)