Friday 7-31-15

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:

EMOM: 17 minutes

3 Hang power Clean + Press

3 front Squats

(Men 95-155 lbs, women 65-105 lbs)

Endurance:

Pick a mode: Swim, Bike, Run, Row

1 minute ladder

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 7-30-15

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...

Run 400 meters

21 Thrusters (men 75 lbs, women 55 lbs)

12 Body Rows

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 7-29-15

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

Row 2000 meters

Run 1 mile

Olympic lifting technique:

Rest Day

Tuesday 7-28-15

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:

For time...

25 Power Cleans (men 95 lbs, women 65 lbs)

25 Box Jump-Overs

25 Pull Ups

50 Wall Ball

25 Pull Ups

25 Box Jump-Overs

25 Power Cleans (men 95 lbs, women 65 lbs)

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 7-27-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict 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:

21-15-9 reps...

Squat Snatch (men 95 lbs, women 65 lbs)

C2B Pullups (Chest-2-Bar)

Endurance:

Pick a mode:

Swim 5 x 200 meters

Bike 5 x 800 meters

Run 5 x 400 meters 

Row 5 x 500 meters

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Sunday 7-26-15

Rest Day.

Stretch, Hike, Bike, Swim, and Play

Saturday 7-25-15

Skill & Strength:

10-sets...(every 1:15)

1-power clean + 1 squat clean + 1 thruster

Conditioning:

30-21-12 reps...

Push press (men 95 lbs, women 65 lbs)

Wall ball

SDHP (men 70 lbs, women 55 lbs)

Box jumps

Cal row (women 24-17-9 calories)

Friday 7-24-15

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:

4-5 Rounds...

21 Swings (men 50 lbs, women 35 lbs)

12 Front Rack Lunge (men 95 lbs, women 65 lbs)

9 Hang Power Cleans

6 Thrusters

Endurance:

Pick a mode: Swim, Bike, Run, Row

1 minute ladder

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 7-23-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB bench 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:

3 sets...

5:00 ON, 1:00 OFF

*max rounds

6 Hang power Snatch (men 95 lbs, women 65 lbs)

12 OHS

6 Burpees

12 Box Jumps

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 7-22-15

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 7-21-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm Bench 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,

Front Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

3 rounds...

Run 400 meters

30 wall ball

20 swings (men 50 lbs, women 35 lbs)

10 Burpees

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 7-20-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Pull-ups

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:

5 Rounds...

12 Deadlifts (men 135 lbs, women 95 lbs)

9 Hang Power Cleans

6 Shoulders-2-OH

Endurance:

Pick a mode: Swim, Bike, Run, Row

3 sets of...

5:00 ON, 1:00 OFF

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Saturday 7-18-15

Skill & Strength:

EMOM: 90 seconds...

1 Shankle complex

Conditioning:

3 rounds...

Run 400 meters

20 thrusters (men 115 lbs, women 75 lbs)

20 Heavy KB swings (men 70 lbs, women 50 lbs)

Then,

Rest 2:00 min

Then,

Row for calories (men 70 calories, women 50 calories)

Sunday 7-19-15

Rest Day

or

Active Recovery

Friday 7-17-15

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:

4 Rounds...

25 wall balls

9 squat cleans (men 135 lbs, women 95 lbs)

9 burpee pull ups

Endurance:

Pick a mode: Swim, Bike, Run, Row

1 minute ladder

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 7-16-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB bench 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:

5 rounds...

Row 20 calories

7 hang power cleans (men 165 lbs, women 110 lbs)

7 thrusters (men 165 lbs, women 110 lbs)

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 7-15-15

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 7-14-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm Bench Press

2-3 x 7-10 reps each arm

Cable chops

2-3 x 10-15 reps each side

Box Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

3 rounds...

50 wall ball

35 Mointain climbers each leg

20 steps Lunges OH Lunge (men 45 lbs, women 25 lbs)

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 7-13-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Straight leg raise

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

Then,

Alternate: 3 rounds...

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

1 min superman hold (1:00 rest)

Then,

Stepups

3-4 x 10 reps each side

Conditioning:

5 rounds...

4 power cleans - 185/125 lbs

12 box jump overs

7/5 stric pullups

Endurance:

Pick a mode: Swim, Bike, Run, Row

4 sets of...

4:00 ON, 1:00 OFF

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Sunday 7-12-15

Rest Day

or

Active Recovery: Swim, Bike, Hike, Stretch, and Play

Saturday 7-11-15

Skill & Strength:
Bench press 
5 sets x 5 reps (approx 85%)

Conditioning:
3 rounds of ....

Wall ball
Sumo DL high pull 75/45
Box jumps 20"
Push press 75/45
Row (calories)

1 min each station as many reps as possible 
1 min break after each round

Friday 7-10-15

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:

AMRAP: 17 minutes…

4 Muscle Ups (sub is 10/7 Ring Dips)

8 Hang Squat Snatch – 115/85 lbs

12 Box Jump Overs – 24/20

Endurance:

Pick a mode: Swim, Bike, Run, Row

1 minute ladder

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 7-9-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB Row

2-3 x 8-10 reps each side

Windmills

2-3 x 12-20 reps each side

Sumo Deadlifts

3-4 x 5 reps

Conditioning:

5 min ON, 1:00 OFF

6 min ON, 1:00 OFF

7 min ON.

10 Burpees

15 Deadlifts

20 Toes-2-Bar

25 Wall Ball

30 Double unders 

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 7-8-15

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 5 miles

Run 1 mile (3-5% incline)

Olympic lifting technique:

Rest Day

Tuesday 7-7-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm OH Press (from the bottom of Lunge)

2-3 x 7-10 reps each arm

Landmines

2-3 x 10-15 reps each side

Front Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

4 Rounds (20 min cap)...

Row 20/15 calories

12 DB/KB Thrusters – 53/35 lbs

15 MB Cleans

12 Pushups (HR)

20 Plyo Lunges 

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 7-6-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar

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

Then,

Alternate: 3 rounds...

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

1 min superman hold (1:00 rest)

Then,

Stepups

3-4 x 10 reps each side

Conditioning:

3 x 6:00 ON, 90 sec OFF

6 Bear Complex (1 clean + 1 Thruster + 1 Back Squat + 1 Rear Rack Press)

30 situps

12/8 strict pullups

 Endurance:

Pick a mode: Swim, Bike, Run, Row

3 sets of...

5:00 ON, 1:00 OFF

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Sunday 7-5-15

Rest Day

or

Active Recovery: Swim, Bike, Hike, Stretch, and Play

Saturday 7-4-15

For time: (teams of 2)

74 Step OH Lunges - 45/25 lbs

74 Box jump - 24/20

74 KB Swings - 53/35 lbs

74 K2E 74 Situps (RX is GHD)

74 Pull-ups

74 Thrusters - 65/45 lbs

74 Wall Ball - 20/14 lbs

74 Burpees

*1 person works, 1 person is running 200 meters

Friday 7-3-15

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...

5 pull-ups

10 Pushups

15 squats

Then,

30 Ground-2-OH - 115/85 lbs

Then,

5 rounds...

5 pull-ups

10 Pushups

15 squats

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 7-2-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB Row

2-3 x 8-10 reps each side

Windmills

2-3 x 12-20 reps each side

Suicide walks w/ DBs

3-4 x 10-12 each leg

Conditioning:

5 Rounds for time (17:00 cap)

Shuttle run 25-50-25 meters

20 MB Cleans

12 Hang Squat Snatch – 115/75 lbs

12 Burpee over Bar

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 7-1-15

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