Tuesday 3-31-15

Skill & Strength:

Single Arm (SA) Press

2-3 x 8-10 reps each side

Pause Back Squats

5 x 3 reps w/ 2 second pause at the bottom

Conditioning:

4 Rounds for time…

21 Wall Ball

15 Pushups (HR)

9 OHS - 95/65 lbs

50’ Bear Crawl 

Endurance:

Rest Day

OLT:

Weighted Good Mornings

3 x 10 reps

Bent-over-Rows

5 x 3 reps

Monday 3-30-15

Skill & Strength:

Pullups

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

Step-ups

3-4 x 10-12 reps each side

Conditioning:

3 Rounds...

50 Squats

10 Burpee-pullups

10 Hang Power Clean - 135/95 lbs

Endurance:

Pick a mode: Swim, Bike, Run, Row

7-10 sets of...

2:00 ON, 1:00 OFF

OLT:

Overhead Squats

5 x 3 reps

Jerks

5 x 3 reps

Sunday 3-29-15

Rest Day

or

Active Recovery: Swim, Bike, Run, Row, Stretch, Mobilize and/or Play

Saturday 3-28-15

Skill & Strength:

Mobility

Conditioning:

27-21-15-9 reps for time...

Row (calories)

Thrusters - 95/65 lbs

Friday 3-27-15

Skill & Strength:

Knees-2-Elbow

2-3 x 10-12 reps

Sinlge Leg (SL) Deadlift

3-4 x 10-12 reps each side

Conditioning:

3 Rounds...

10 KB snatches - 5L/5R (35#/53#)

20 steps Front Rack Lunges – 10L/10R (65#/95#)

40 Wall Ball

80m Sprint (out and back)

Endurance:

Pick a mode: Swim, Bike, Run, Row

5 sets of...

3 min ON, 1:00 OFF

OLT:

Good mornings

3 x 10 reps

Hang Squat Snatch

5 x 3 reps

Thursday 3-26-15

Skill & Strength:

Dips

2-3 x 8-10 reps

Deadlifts

5 x 5 reps

Conditioning:

4 Rounds...

5 Muscle Ups (Sub 10 C-2-B Pull Ups)

10 Pistols (L/R alternating)

20 Abmat Sit Ups

30 Double Unders

Run 400 meters 

Endurance:

Rest Day

OLT:

3-Position Pause Clean Pull

5 x 3 reps

Bent-over-Rows

5 x 3 reps

Wednesday 3-25-15

Skill & Strength:

X-symmetry

2-3 x 7-10 each

Coosak Squats

3 x 7-10 each side

Side Plank

3 x max time (alternate)

Conditioning:

"Weakness Wednesday"

Emom: 20 minutes

Goat 1: (barbell or KB movement)

Goat 2: (gymnastic or body weight movement)

Endurance:

2 rounds...

Row 1000 meters

Bike 2 mile or airdyne 1 mile

Then,

Run 1-2 miles

Olympic lifting technique:

Rest Day

Tuesday 3-24-15

Skill & Strength:

Single Arm (SA) press (from bottom of lunge position - press with same side as forward foot)

3 x 8-10 each side

Front Squat

1 x 5 reps @ 70%

2 x 3 reps @ 80%

3 x 2 reps @ 85-90%

Conditioning:

3 rounds...

Run 800 meters

50 situps

50 steps weighted Lunge - 30/20# DBs

Endurance:

Rest Day

OLT:

Hang Clean

5 x 3 reps

Bent-over-row

3 x 8-10 reps

Monday 3-23-15

Skill & Strength:

Toes-2-Bar

2 x 12-15 reps

Step-ups

3 x 8-10 each side

Conditioning:

4 Rounds...

Run 400 meters

21 Situps

15 OHS - 95/65 lbs

Endurance:

Pick a mode...

Swim, Bike, Run, Row

8-10 sets of...

2:00 ON, 1:00 OFF 

OLT:

Jerk Practice

5-7 x 2 reps

Sunday 3-22-15

Rest. Recover. Play 

Saturday 3-21-15

A. Emom: 12 minutes

2 front squats + 1 jerk (from the floor)

B. Buy In: Run 400 or Row 50/35 calories

Then,

10-9-8-7-6-5-4-3-2-1 reps

Thrusters - 115/75 lbs

Burpee-box jump

Then,

Cashout: Run 400 or row 50/35 calories

Friday 3-20-15

Skill & Strength:

Pushups (w/ "T" rotation)

3 x 10-12 reps

Single Leg Deadlifts

3 x 10-12 each side

Conditioning:

4 Rounds...

Run 400 meters

21 Swings - 53/35 lbs

12 Burpees

Endurance:

Pick a mode - Run, Bike, Swim, Row

4 Rounds of...

4:00 ON, 1:00 OFF

Oly Lifting Technique:

Hang Squat Snatch

3-5 x 3 reps

Hang Power Clean

3-5 x 3 reps

Thursday 3-19-15

Skill & Strength:

SDHP

3 x 8-10 reps

Deadlifts

5 x 5 reps @ 65-75% 1RM

Conditioning:

10-9-8-7-6-5-4-3-2-1 (25:00 cap)

Front Squats - 155/105 lbs

Box Jumps - 30/24"

HSPU

Endurance:

Rest Day 

Olympic Lifting Technique: 

2-position pause snatch pull (pause in hang position)

3 x 3 reps

3 position pause clean pull (pause just off floor, hang and power position)

3 x 3 reps

Wednesday 3-18-15

Skill & Strength:

X-symmetry

3 x 8-10 reps

Floor Wipers

3 x 10-12 reps

Coosak Squats

3 x 10-12 reps

Conditioning:

"Weakness Wednesday"

Emom: 20 minutes

Goat 1: (barbell or KB movement)

Goat 2: (gymnastic or body weight movement)

Endurance:

Row 1000 meters

then,

Bike 3-5 miles

or

Run 1-2 miles

Olympic Lifting Technique:

Rest Day

Tuesday 3-17-15

Skill & Strength:

Push Press

5 x 5 reps @ 65-75% 1RM

Back Squats

5 x 3 reps @ 75-85% 1RM

Conditioning:

5 sets of...

5:00 ON, 1:00 OFF

5 Hang Squat Snatch - 95/65 lbs

10 Plyo Lunges

15 Push Ups

20 Sit Ups

Endurance:

Rest Day

Olympic Lifting Technique:

Romanian Deadlift

3 x 8-10 reps

Bent-over-rows

3 x 8-10 reps

Monday 3-16-15

Skill & Strength:

Pullups

3 x max reps (2:00 recovery)

Step-ups

3 x 10-12 each leg

Conditioning:

5 Rounds for time...

12 Front Squats - 135/95 lbs

15/12 Toes-2-Bar

20 DB Snatches - 55/30 lbs (10L/10R)

Endurance:

Pick one mode...

Swim 5 x 200 meters (1:00 rest)

Bike 5 x 1.5 mile (1:00 rest)

Run 5 x 800 meters (1:00 rest)

Row 5 x 800 meters (1:00 rest)

Oly lifting Technique:

7 sets of...

1 Push Jerk + 1 Split Jerk

Sunday 3-15-15

Rest Day

or

Active Recovery: Swim, Bike, Run, Row, Stretch, and Play

Satruday 3-14-15

3 rounds for time...

14 Skaters each leg

15 Pushups

9 hang power cleans - 135/95 lbs

26 swings - 53/35 lbs

5 OHS - 135/95 lbs

Friday 3-13-15

Skill & Strength:

Handstand (Pushups or holds is fine)

3 x 3-7 reps or 20-40 second holds

Single Leg Deadlift

3 x 10-12 each leg

Conditioning:

10! (10-9-8-7-6-5-4-3-2-1) reps

Thrusters - 95/65 lbs

Toes-2-bar

Endurance:

Run, Row, Bike, Swim

5:00 ON, 2:30 OFF

6:00 ON, 3:00 OFF

7:00 ON

OLY lifting technique:

Hang Squat Snatch

3 x 3-5 reps

Hang Clean

3 x 3-5 reps

Thursday 3-12-15

Skill & Strength:

TGU (Turkish Get Up)

2 x 3-5 reps each side

Deadlifts

3 x 7 reps

Skill & Strength:

2 rounds...

Row 1000 or Run 800

50 situps

40 steps OH Lunge - 45/25 lbs

30 squat jumps

20 Burpees

10 Pushups 

Endurance:

Rest Day 

Olympic Lifting Technique:

2-position pause snatch pull (pause in hang position)

3 x 3 reps

3 position pause clean pull (pause just off floor, hang and power position)

3 x 3 reps

Wednesday 3-11-15

Skill & Strength:

X-symmetry 

2-3 x 7-10 each 

Coosak Squats 

3 x 7-10 each side

Side Plank

3 x max time (alternate)

Conditioning:

"Weakness Wednesday" 

Emom: 20 minutes 

Goat 1: (barbell or KB movement) 

Goat 2: (gymnastic or body weight movement) 

Endurance:

3 rounds...

Row 500 meters

Bike 1 mile or airdyne .5 miles

Then,

Run 1 mile

Olympic lifting technique:

Rest Day

Tuesday 3-10-15

Skill & Strength:

Floor Wipers

3 x 12-15 each side

Back Squats

4 x 7 reps @ 65-75% 1RM

Conditioning:

7-10 rounds...

Every 4:00 complete...

Run 400 meters

30 double Unders or 50 Single Unders or 12 Box Jumps

15/12 Pushups

Endurance:

Rest Day

Olympic Lifting Technique: 

Bent-over-rows

3 x 10-12 reps

Romanian Deadlifts

3 x 10-12 reps

Monday 3-9-15

Skill & Strength:

Handstand Holds

2 x Max Time (2:00 recovery)

Step-ups

3 x 8-10 each leg

Conditioning:

3 Rounds...

50 Squats

9 Burpee-Pullups

10 DBs Hang Power Clean + Overhead (OH) - 40/25 lbs

Endurance:

4 sets of...

Run 800 meters (2:00 rest)

Bike 2 miles (2:00 rest)

Row 1000 meters (2:00 rest)

Swim 200 meters (2:00 rest)

Olympic Lifting Technique:

Snatch Balance

7 x 2 reps

Jerks

7 x 1 reps

Sunday 3-8-15

Rest Day

or

Active Recovery: Run, Bike, Row, Swim, Stretch and/or Play

Saturday 3-7-15

3 rounds for time...

50 Situps

400 meter run

30 Wall Ball

20 Swings - 53/35 lbs

10 "high" box jump overs

Friday 3-6-15

Handstand (Pushups or holds is fine)

3 x 3-7 reps or 20-40 second holds

Single Leg Deadlift

3 x 10-12 each leg

Conditioning:

10! (10-9-8-7-6-5-4-3-2-1) reps

Thrusters - 95/65 lbs

Toes-2-bar

Endurance:

Run, Row, Bike, Swim

5:00 ON, 2:30 OFF

6:00 ON, 3:00 OFF

7:00 ON

OLY lifting technique:

Hang Squat Snatch

3 x 3-5 reps

Hang Clean

3 x 3-5 reps

Thursday 3-5-15

Skill & Strength:

TGU (Turkish Get Up)

2 x 3-5 reps each side

Deadlifts

3 x 7 reps

Skill & Strength:

2 rounds...

Row 1000 or Run 800

50 situps

40 steps OH Lunge - 45/25 lbs

30 squat jumps

20 Burpees

10 Pushups

Endurance:

Rest Day

Olympic Lifting Technique:

2-position pause snatch pull (pause in hang position)

3 x 3 reps

3 position pause clean pull (pause just off floor, hang and power position)

3 x 3 reps

Wednesday 3-4-15

Skill & Strength:

X-symmetry 

2-3 x 7-10 each 

Coosak Squats 

3 x 7-10 each side

Side Plank

3 x max time (alternate)

Conditioning:

"Weakness Wednesday" 

Emom: 20 minutes 

Goat 1: (barbell or KB movement) 

Goat 2: (gymnastic or body weight movement) 

Endurance:

Row 1000

Run 800

Row 1000

Olympic lifting technique:

Rest Day

Tuesday 3-3-15

Skill & Strength:

Floor Wipers

3 x 12-15 each side 

Back Squats

Build to 1 or 2 rep max 

Conditioning:

3 rounds...

Run 400 meters

15 Deadlifts - 225/155 lbs

30 Wall Ball

Endurance: 

Rest Day 

Olympic Lifting Technique: 

Bent-over-rows 

3 x 10-12 reps 

Romanian Deadlifts 

3 x 10-12 reps

Monday 3-2-15

Skill & Strength: 

Toes-2-Bar 

3 x Max reps (2:00 recovery) 

Step-ups 

3 x 8-10 each leg 

Conditioning: 

3 Rounds... 

10/7 Strict Pullups 

15 Swings - 53/35 lbs 

15/11 Ring Dips 

7 Front Squats - 185/125 lbs 

Endurance: 

Run, Row, Bike, Swim 

5 sets of... 

5:00 ON, 2:00 OFF 

Max Distance 

Olympic Lifting Technique: 

Snatch Balance 

7 x 2 reps 

Jerks 

7 x 1 reps

Sunday 3-1-15

Rest Day 

Or 

Active recovery day: swim, bike, run, row, stretch, and play