Friday 8-14-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Handstand Pushups 

2-3 x 10-15 reps

Then,

3 sets of...

Side Plank 30 second each side (30 sec rest)

15 Face Down Snow Angels

Then,

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

3 x 5:00 ON, 1:00 OFF
15/20 Calorie Row
15 OH Squats (men 115 lbs, women 75 lbs)
20 Plyo Skaters (each)
15 Toes-2-Bar
30’ Bear Crawl

Endurance:

Pick a mode: Swim, Bike, Run, Row

1 minute ladder

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 8-13-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB OH Press

2-3 x 8-10 reps each side

Windmills

2-3 x 12-20 reps each side

Single Leg Deadlift

3-4 x 8-10 reps

Conditioning:

4 Rounds:
15 Deadlifts (men 225 lbs, women 155 lbs)
12/9 Ring Dips
9/6 Burpee Pull Ups

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 8-12-15

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

Coosak Squats

3 x 7-10 reps each side

Conditioning:

"Weakness Wednesday"

5 sets of...

5-7 reps Goat 1: (barbell or KB movement)

5-10 reps Goat 2: (gymnastic or body weight movement)

Endurance:

For Time...

Row 2000 meters

Run 1-2 mile

Row 1000 meters

Olympic lifting technique:

Rest Day

Tuesday 8-11-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm OH DB Press

2-3 x 7-10 reps each arm

Then,

Alternate: 2-3 rounds...

20-45 sec "L" sit hold

20-45 sec side plank

Then,

Back Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

4 Rounds:

21 Wall Ball

12 steps Front Rack Lunge (65#/95#)

1/2 Rope Climbs

12 KB Swings (53#/70#)

21 Sit Ups

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 8-10-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Toes-2-Bar

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

Then,

Alternate: 3 rounds...

30-45 sec "L' Sit hold (0:30 rest)

30 sec Facedown snowangles (1:00 rest)

Then,

Stepups

3-4 x 10 reps each side

Conditioning:

3 Rounds: (8:00 cap)
50 Double Unders
7 Hang Squat Snatch (men 125 lbs, women 85 lbs)

Rest 2:00

AMRAP in 8:00:
10 each KB Clean and Press (men 53 lbs, women 35 lbs)
12 Box Jumps
15 Knees-2-Elbows

Endurance:

Pick a mode:

Swim 5 x 1:30 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 2:00 ON (1:00 OFF)

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Sunday 8-9-15

Rest Day 

Saturday 8-8-15

Skill & Strength:

10 sets...every 1:15 (off the racks)

1 Front Squat + 1 thrusters

Conditioning:

5 rounds...
6 Burpee-over-bar
7 Push Press - 115/80 lbs
8 hang Squat cleans - 115/80 lbs
9 C2B Pull-ups
10 Swings - 70/53 lbs