Saturday 5-30-15
21-15-9 reps for time...
Thrusters - 115/85 lbs
Toes-2-bar
OH Squat - 115/85 lbs
Plate Burpees - 45/25
200 meter run
Friday 5-29-15
Mobility:
Hip Flexor, Calves, Forarms
Skill & Strength:
Handstand hold
2-3 x 30 seconds
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:
4 Rounds…
10 HSPU
15 Deadlifts (men 225 lbs, women 155 lbs)
20 Swings (men 53 lbs, women 35 lbs)
30 Situps
Endurance:
Pick a mode: Swim, Bike, Run, Row
4 sets of...
5:00 ON, 1:00 OFF
Max Distance
OLT:
Hang Clean + Jerk
5 x 2 reps
Thursday 5-28-15
Mobility:
Chest, hips, Adductors
Skill & Strength:
Single Arm (SA) DB Row
2-3 x 8-10 reps each side
Floor Wipers
2-3 x 12-20 reps each side
Suicide walks w/ DBs
3-4 x 10-12 each leg
Conditioning:
5 rounds...
7 bear complex (men 135 lbs, women 95 lbs)
30 Double Unders
Endurance:
Rest Day
OLT:
Snatch Grip Deadlift
5 x 2 reps
3 position - Clean Pull
5 x 2 reps
Wednesday 5-27-15
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
Bike 3 miles
Run1-2 miles
Olympic lifting technique:
Rest Day
Tuesday 5-26-15
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
Single Arm Press (from the bottom of Lunge)
2-3 x 7-10 reps each arm
Cable Chops
2-3 x 10-15 reps each side
Front Squats
3@75%
2@80%
@85%
3@80%
2@85%
1@90%
Conditioning:
For time…(20:00 cap)
5 Muscle Ups (modification is dips; men 20 reps, women 15 reps)
10 Cleans – (men 155 lbs, women 100 lbs)
15 Toes-2-Bar
20 Wall Ball
30 Calories (row)
20 Wall Ball
15 toes-2-Bar
10 Cleans – 155/105 lbs
5 Muscle ups
Endurance:
Rest Day
OLT:
Good mornings
3 x 7 reps
Bent-over-Rows
5 x 5 reps
Monday 5-25-15
Today we take a page from the Crossfit community. We join them by participating in the hero WOD Murph.
We honor the men an women who have passed defending our country. Gone but not Forgotten.
"Murph"
For time...
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run
*partition the reps as you like
**scaled athletes can lower the number of reps (ie, 50-100-150, etc)
Saturday 5-23-15
Station A: 8:00 Cap
4 rounds...
20 Wall Ball
8 Hang squat snatch - 115/85 lbs
Then, (if there is time after 4 rounds)
Max Reps - G2OH - 115/85 lbs
Station B: 8:00 Cap
4 rounds...
Alt btw 200m Row/Run
8 Burpee- High Box Jumps - 30/24
Then, (if time permits)
Max Reps - pull-ups
Station C: 8:00 Time cap
4 rounds...
20 Situps
8 ea side KB Clean and jerk - 53/35 lbs
Then, (if time permits)
Max reps - KB Fig 8 w/ squat
*rest 3:00 between station to reset equipment
Friday 5-22-15
Mobility:
Hip Flexor, Calves, Forarms
Skill & Strength:
Dips
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:
5 rounds...
12 Deadlifts
9 hang power cleans
6 shoulders-2-oh
2/1 rope climbs (modification is 12/8 pull-ups)
Endurance:
Pick a mode: Swim, Bike, Run, Row
3 sets of...
7:00 ON, 2:00 OFF
Max Distance
OLT:
Hang Clean + Jerk
5 x 2 reps
Thursday 5-21-15
Mobility:
Chest, hips, Adductors
Skill & Strength:
Single Arm (SA) DB Snatch
2-3 x 8-10 reps each side
Floor Wipers
2-3 x 12-20 reps each side
Suicide walks w/ DBs
3-4 x 10-12 each leg
Conditioning:
20 rounds...
5 Walll Ball
3 HSPU (modify is 5 HR Pushups)
1 Power Clean - 225/135
Endurance:
Rest Day
OLT:
Snatch Grip Deadlift
5 x 2 reps
3 position - Clean Pull
5 x 2 reps
Wednesday 5-20-15
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
Bike 3 miles
Run1-2 miles
Olympic lifting technique:
Rest Day
Tuesday 5-19-15
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
Single Arm DB Bench Press
2-3 x 7-10 reps each arm
Cable Chops
2-3 x 10-15 reps each side
Back Squats
3@75%
2@80%
1@85%
3@80%
2@85%
1@90%
Conditioning:
Buy In: Run 800 meters
Then,
21-15-9 -6-3 reps for time…
Hang Squat Cleans – 135/95 lbs
Burpee-Box Jumps
Endurance:
Rest Day
OLT:
Good mornings
3 x 7 reps
Bent-over-Rows
5 x 5 reps
Monday 5-18-15
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Toes-2-Bar
2-3 x Max Reps (2:00 recovery)
Then,
Alternate:
3 rounds...
45 sec Hollow rocks (0:30 rest)
1 min superman hold (1:00 rest)
Then,
Stepups
3-4 x 10-12 reps each side
Conditioning:
3 x 5:00 ON / 90 seconds OFF
2 Muscle Ups (modification is 5 pullups)
6 Thrusters (men 115 lbs, women 85 lbs)
12 KB Swings (men 53 lbs, women 35 lbs)
Endurance:
Pick a mode: Swim, Bike, Run, Row
4 sets of...
5:00 ON, 1:00 OFF
OLT:
Snatch Balance
5-7 x 3 reps
Saturday 5-16-15
Buy in:
400 meter run
Then,
10-9-8-7-6-5-4-3-2-1 reps...
OH Squats
Steps
Front Rack Lunge (each leg)
Hang power clean + jerk
Then,
Cashout:
Run 200 meters
3 round...
25 pike situps
10 inch worms
Friday 5-15-15
Mobility:
Hip Flexor, Calves, Forarms
Skill & Strength:
Dips
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:
Station 1: 7:00 Cap
21-15-15-9 reps for time…
Swings – 53/35 lbs
Situps x2
Rest 2:00
Station 2: 7:00 Cap
21-15-15-9 reps for time…
Thruster – 95/65 lbs
Pullups
Endurance:
Pick a mode: Swim, Bike, Run, Row
3 sets of...
6:00 ON, 1:30 OFF
Max Distance
OLT:
Hang Clean + Jerk
5 x 2 reps
Thursday 5-14-15
Mobility:
Chest, hips, Adductors
Skill & Strength:
Single Arm (SA) DB Row
2-3 x 8-10 reps each side
Russian Twist
2-3 x 12-20 reps each side
Good mornings
6 x 3 reps
Conditioning:
5 Rounds…
50 Double Unders
15 SDHP – 70/53
15 Ring Dips
20-40-20 Shuttle Run
Endurance:
Rest Day
OLT:
Snatch Grip Deadlift
5 x 2 reps
3 position - Clean Pull
5 x 2 reps
Wednesday 5-13-15
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 1000
Bike 3 miles
Run 1 mile
Olympic lifting technique:
Rest Day
Tuesday 5-12-15
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
Single Arm KB Snatch
2-3 x 7-10 reps each arm
Cable Chops
2-3 x 10-15 reps each side
Back Squats
5 x 5 reps
Conditioning:
3 sets of…5:00 ON, 1:00 OFF
6 Cleans – 135/95 lbs
7 HSPU (Modication is 2 Wall Walks)
8 2for1 Wall Ball
9 Toes-2-Bar
Endurance:
Rest Day
OLT:
Good mornings
3 x 7 reps
Bent-over-Rows
5 x 5 reps
Monday 5-11-15
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Pullups
2-3 x Max Reps (2:00 recovery)
Then,
Alternate: 3 rounds...
30 sec Hollow rocks (0:30 rest)
1 min superman hold (1:00 rest)
Then,
Stepups
3-4 x 10-12 reps each side
Conditioning:
5 Rounds for time…
8 Burpee Box Jumps – men 24", women 20"
12 OHS - men 95 lbs, women 65 lbs
Run 200 meters
Endurance:
Pick a mode: Swim, Bike, Run, Row
4 sets of...
4:00 ON, 1:00 OFF
OLT:
Snatch Balance
5-7 x 2 reps
Saturday 5-9-15
A. Every 2:00 for 12:00 (6 sets)
"Complex 511" x 1 rep
(5 back squats + 1 rear rack shoulder-2-oh + 1 OHS)
B. EMOM: 21 minutes (7 rounds)
Minute 1: 6 push press + 8 front squats - 95/65 lbs
Minute 2: 8 Burpee-box jump over (mod is 12 box jump overs)
Minute 3: 4 Hang Power Snatch + 8 steps OH Lunge - 95/65 lbs
*RX is the emom version
**Modification is a 21 min AMRAP
Friday 5-8-15
Mobility:
Hip Flexor, Calves, Forarms
Skill & Strength:
Dips
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:
5 Rounds for time…
10 Ring Dips (substitute is Burpees)
15 MB Cleans
20 Skaters (each side)
30 Double Unders
Endurance:
Pick a mode: Swim, Bike, Run, Row
4 sets of...
5:00 ON, 1:00 OFF
Max Distance
OLT:
Hang Clean + Jerk
5 x 2 reps
Thursday 5-7-15
Mobility:
Chest, hips, Adductors
Skill & Strength:
DB Snatch
2-3 x 8-10 reps each side
Russian Twist
2-3 x 12-20 reps each side
Deadlifts
6 x 3 reps
Conditioning:
3 Rounds…
50 Squats
7/5 Bar Muscle Ups (substitute is Strict Pullups)
10 Hang Power Clean (men 135 lbs, women 95 lbs)
Endurance:
Rest Day
OLT:
Snatch Grip Deadlift
5 x 2 reps
3 position - Clean Pull
5 x 2 reps
Wednesday 5-6-15
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...
Run 1 mile
Bike 3-5 miles
Run 1 mile
Olympic lifting technique:
Rest Day
Tuesday 5-5-15
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
Single Arm (SA) DB Press
2-3 x 7-10 reps each arm
Cable Chops
2-3 x 10-15 reps each side
Back Squats
7 x 3 reps
Conditioning:
For time...
5 rounds...
6 clusters - 135/95 lbs
7/5 bar muscle ups
8 high box jumps - 30"/24"
Endurance:
Rest Day
OLT:
Good mornings
3 x 7 reps
Bent-over-Rows
5 x 5 reps
Monday 5-4-15
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Toes-2-Bar
2-3 x Max Reps (2:00 recovery)
Then,
Alternate: 3 rounds...
30 sec Hollow rocks (0:30 rest)
1 min superman hold (1:00 rest)
Then,
Stepups
3-4 x 10-12 reps each side
Conditioning:
21-15-9 reps for time…
Deadlifts (men 225 lbs, women 155 lbs)
Box Jumps – 24"/20"
HSPU
Endurance:
Pick a mode: Swim, Bike, Run, Row
5 sets of...
3:00 ON, 1:00 OFF
OLT:
Snatch Balance
5-7 x 2 reps
Saturday 5-2-15
A. 3 rounds for time...
Run 400 meters
10 Hang Squat Cleans - 165/110
20 steps front rack lunge - 165/110
20 swings - 53/35 lbs
30 situps
B. Shoulder mobility
Run 400 meters
10 Hang Squat Cleans - 165/110
20 steps front rack lunge - 165/110
20 swings - 53/35 lbs
30 situps
B. Shoulder mobility
Friday 5-1-15
Mobility:
Hip Flexor, Calves, Forarms
Skill & Strength:
Handstand hold
2-3 x 30 seconds
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:
4 Rounds…
10 HSPU
15 Deadlifts (men 225 lbs, women 155 lbs)
20 Swings (men 53 lbs, women 35 lbs)
30 Situps
Endurance:
Pick a mode: Swim, Bike, Run, Row
4 sets of...
5:00 ON, 1:00 OFF
Max Distance
OLT:
Hang Clean + Jerk
5 x 2 rep
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