Monday 8-31-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict knees-2-elbow

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...

10 each DB Ground-2-OH (men 50, women 30 lbs)

20 Plyo Lunge

10 Pushups

20 Swings (men 50 lbs, women 35 lbs)

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 8-30-15

Rest Day

Or

Active Recovery

Saturday 8-29-15

Skill & Strength:
3 rounds - not for time (12:00 cap)
16 weighted Step-ups
5-7 BB rollouts

Conditioning:
Station A
5 rounds of Cindy
Then,
Max reps - clean and jerk - 135/95 lbs
*(rx 5 rounds; modified 4 rounds, scaled 3 rounds)

Station B
3 rounds...
9 Hang Squat Cleans - 135/95 lbs
12 Ring Dips
Then,
Max reps - strict pull-ups

Station C
Row 75/55 calories
Then, 
Max reps - Wall Ball

*each station has a 6 minute time cap. There is a 3 min rest between each station. Perform each station 1x

Friday 8-28-15

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...

6 each arm DB Ground-2-OH + Lunge

10 Burpees

15 squat jumps

21 situps

Endurance:

Pick a mode: Swim, Bike, Run, Row

1 minute ladder

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 8-27-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB Snatch

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:

15 minute AMRAP

9 Power Cleans - 115/85 lbs

12 Push-ups

15 Squats

21 Abmats

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 8-26-15

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 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 1-2 miles

Row 1-2K

Run 1-2 miles

Olympic lifting technique:

Rest Day

Tuesday 8-25-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm OH 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,

Box Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

For time...

150 Wall Ball

Then,

21-15-9 reps

Front Squats - 115/85 lbs

Toes-2-Bar

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 8-24-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict "L" 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:

2/1 Rope Climbs

10 steps Front Rack Lunges - 95/65 lbs

8 Thrusters (men 95 lbs, women 65 lbs)

6 Higj Box Jumps

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 8-23-15

Rest Day

Or

Active recovery

Saturday 8-22-15

Skill & Strength:

Emom: 12 minutes

A. 20-30 Skaters

B. 10-20 Abmat situps

C. 12-20 Swings

Conditioning:

5 rounds...

7 Clean and Jerks - 135/95 lbs

10 Front Squats

12 Toes-2-Bar

*every 4:00 run 200 meters

Friday 8-21-15

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:

21-15-9 reps

Thrusters (men 95 lbs, women 65 lbs)

Pull-ups 

Endurance:

Pick a mode: Swim, Bike, Run, Row

1 minute ladder

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 8-20-15

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:

4-5 rounds...

Run 400 meters

21 wall ball

12 box jumps

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 8-19-15

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 1-2 miles

Bike 3-5 miles

Run 1-2 miles

Olympic lifting technique:

Rest Day

Tuesday 8-18-15

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,

Back Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

3 Rounds:
10 Hang Power Clean (105#/155#)
20 Pull Ups
30 OH Lunges (25#/45#)
40 Sit Ups

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 8-17-15

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...

6 Hang Power Clean (men 135 lbs, women 95 lbs)

6 Lunges

6 Thrusters

6 Burpee-over-bar

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 8-16-15

Rest Day

Or

Active Recovery

Saturday 8-15-15

Skill & Strength:

EMOM: 12 minutes

1 Squat Clean

Conditioning:

4 x 5:00 ON, 1:00 OFF

9 OHS (men 135 lbs, women 95 lbs)

12 Plyo Lunge (6L/6R)

12 Toes-2-Bar

15 Box Jump Overs

Ground-2-OH (reps = to round your finishing)

*restart where you left off

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

Friday 8-7-15

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...

7 Hang Power Clean + Jerk (men 75 lbs, women 55 lbs)

10 steps Lunges

12 Front Squats

Endurance:

Pick a mode: Swim, Bike, Run, Row

1 minute ladder

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 8-6-15

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 Pull-ups 

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 8-5-15

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

Tuesdsy 8-4-15

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:

3 rounds...

Run 800 or Bike 1 mile

50 situps

50 swings (men 50 lbs, women 35 lbs)

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 8-3-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Pullups

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:

10 rounds...

6 Hang Power Cleans

6 Jerks

6 Front Squats

(men 135 lbs, women 95 lbs)

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 8-2-15

Rest Day

Or

Active recovery

Saturday 8-1-15

"Mind-Body"

3 rounds for time (21:00 min cap)

Run 400 meters

10- hang power snatch - 95/65 lbs

20 wall balls

Then,

rest 4:00

Then,

For time...

25 hang power cleans - 135/95 lbs

50 back squats - 135/95 lbs

75 swings - 53/35 lbs

100 double unders