Tuesday 1-13-15

Skill & Strength:

Back Squats

2 x 5 reps @ 70%

2 x 3 reps @ 80%

2 x 1 rep @ 90%

Side Plank

2 x max time (alternate - minimum rest)

Conditioning:

Run 400 or Bike 800 or Row 500 meters

21 wall ball

12 hang power snatch - 95/65 lbs

Endurance:

Rest Day

Olympic Lifting:

Press (from the bottom of a jerk)

4 x 4 reps

Bent-over-row

3 x 8-10 reps

Monday 1-12-15

Skill & Strength: 

Strict Pullups w/ 1 sec pause at the top 

3 x max reps (2:00 rest) 

Back Squats 

5 reps @ 70% 1RM 

2 x 3 reps @ 80% 1RM 

3 x 2 reps @ 90% 1RM 

Conditioning: 

5 Rounds... 

5 Strict Handstand Pushups (Substitute is decline pushups - feet on bench/box, hands on the floor) 

10 Hang Squat Clean - 95/65 lbs 

15 Toes-2-Bar 

20 Swings - 53/35 lbs 

25 GHD Situps 

Endurance: 

8-10 sets... 

90 sec ON, 30 sec OFF 

Olympic lifting: Finish 

Snatch 

Build to a heavy single 

High Hang Snatch

5 x 3 reps 

Jerk 

Build to a heavy single

Sunday 1-11-15

Rest Day

Saturday 1-10-15

Skill & Strength: 

every minute on the minute (EMOM): 12 minutes 

2 Front Squats (increase weight if possible each set) 

Conditioning: 

4 Rounds (20 min cap) 

7 each KB Clean and Jerk + Lunge - 45/25 lbs 

14 Box Jump Overs 

21 Squat Jumps - 45/35 lbs 

1 set Max Reps - pullups 

Endurance: 

Rest Day

Friday 1-9-15

Skill & Strength: 

Handstand Practice (Walks, Holds, or Pushups) 

3 x max effort (2:00 recovery) 

Single Leg Step-ups 

4 x 8-10 each side (weight either in rack position or on shoulders) 

 Conditioning: 

4 Rounds... 

15 Box Jumps 

5 Muslce-ups (substitute is 8 Ring Dips 

8 Hang Power Clean + OH - 115/85 lbs 

Endurance: 

Pick a mode - Swim, Bike, Run, or Row

3-4 Rounds... 

1 min ON, 30 sec OFF 

2 min ON, 45 sec OFF 

3 min ON, 1 min OFF

Thursday 1-8-15

Skill & Strength: 

Single Arm (SA) Press w/ KB 

5 x 5 reps (Bottoms up, so the bottom of the KB should be pointed at the ceiling the whole time) 

Single Leg (SL) Deadlifts w/ KBs 

3 x 10 each leg 

Side Plank 

2 x max time (alternate side) 

Conditioning: 

3-4 Rounds... 

10 Dbl KB Clean and Jerks - 35s/18s 

20 steps Lunges w/ KBs at side 

30 Rope Slams (if no ropes are available, substitute is 30' Bear Crawl) 

400 meter Run 

Endurance: 

Rest Day and Mobilize

Wednesday 1-7-15

Skill & Strength: 

Floor wipers 

3 x 12-15 reps 

Deadlifts 

5 reps @ 60% 1RM 

2 x 3 reps @ 70% 1RM 

3 x 2 reps @ 80% 1RM 

Conditioning: 

2 x 5:00 ON, 1:00 OFF 

Row 50 Calories 

35 Situps 

20 Steps Lunges 

Endurance: 

4 Rounds of... 

3:00 Airdyne or Bike 

2:00 Run - max distance