Wednesday 9-30-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component. 

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

Pistols

2-3 x 5-8 reps each side 

Conditioning:

"Weakness Wednesday"

3-5 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 3-7 miles

Run 1 mile (3-6% incline)

Olympic lifting technique:

Rest Day

Tuesday 9-29-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm Alt Bench Press

2-3 x 7-10 reps each arm

Cable Chops

2-3 x 10-15 reps each side

Then,

Front Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

3 rounds...

50 Situps

50 Lunges

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 9-28-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar

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

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

3 Rounds...

30 Wall Ball

15 Burpees

15 SDHP - 70/53 lbs

12/15 calories Row

12 Hang Power Snatch (65#/95#)

Endurance:

Pick a mode:

Swim 4 x 3:00 ON (1:00 OFF)

Bike 4 x 5:00 ON (1:00 OFF)

Run 4 x 4:00 ON (1:00 OFF)

Row 4 x 4:00 ON (1:00 OFF)

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Motivation Monday

Sunday 9-27-15

Rest Day

or

Active Recovery

Saturday 9-26-15

Skill: (not for time)

3 rounds...

7-10 BB Rollouts

7-10 Pistols each side 

Conditioning:

For time...

20 Deadlifts - 275/155 lbs

20 Power Cleans - 185/125 lbs

20 Squat Snatches - 135/95 lbs

Friday 9-25-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Dips

2-3 x 12-20 reps

Windmills

2-3 x 8-12 reps each side 

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

4 rounds...

5 Burpees

10 OHS - 95/65 lbs

15 Swings - 53/35 lbs

20 Jumping Lunges (10L/10R)

Endurance:

Pick a mode: Swim, Bike, Run, Row

5-7 sets...

3:00 ON, 1:00 OFF

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 9-24-15

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

Front Squats

3-5 x 5 reps

Conditioning:

5 rounds...

7 pull-ups

10 Pushups

12 Thrusters - 95/65 lbs

15 Situps 

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 9-23-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component. 

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

Pistols

2-3 x 5-8 reps each side 

Conditioning:

"Weakness Wednesday"

3-5 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 1500 meters

Bike 3-7 miles

Run 1 mile (3-6% incline)

Olympic lifting technique:

Rest Day

Tuesday 9-22-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm OH Press

2-3 x 7-10 reps each arm

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

4 rounds...

Run 400 meters

21 Situps

12 hang power clean + Jerk - 115/75 lbs 

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 9-21-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict pullups 

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

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

For Time...

21 Front Squats - 95/65 lbs

21 Toes-2-Bar

21 swings - 53/35 lbs

15 Hang Squat Cleans - 115/75 lbs

15 pull-ups

15 Swings - 53/35 lbs

9 Squat Cleans - 135/95 lbs

9 C2B pull-ups

9 Swings - 53/35 lbs

Endurance:

Pick a mode:

Swim 4 x 3:00 ON (1:00 OFF)

Bike 4 x 5:00 ON (1:00 OFF)

Run 4 x 4:00 ON (1:00 OFF)

Row 4 x 4:00 ON (1:00 OFF)

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Sunday 9-20-15

Rest Day

Or 

Active Recovery Day

Saturday 9-19-15

Skill: (12 min cap)
2-3 rounds, not for time...

10-12 Hip Bridges (weight w/BB)

7-10 each ground half of TGU

Conditioning:
For time...

20 Snatches - 135/85 lbs

Run 800 meters

15 Snatches - 135/85 lbs

Run 400 meters

10 Snatches - 135/85 lbs

Friday 9-18-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Handstand Holds 

2-3 x 15-45 seconds

Windmills

2-3 x 8-12 reps each side 

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

3 rounds...

50 Situps

50 hip extension or 50 good mornings - 75/55 lbs

50 steps OH Lunges - 45/25 lbs

Endurance:

Pick a mode: Swim, Bike, Run, Row

7-10 sets...

2:00 ON, 1:00 OFF

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 9-17-15

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

Front Squats

3-5 x 5 reps

Conditioning:

5 rounds...

10/7 ring dips

7 Hang Power Snatch - 95/65 lbs

10 OHS - 95/65 lbs

12 toes-2-bar

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 9-16-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component. 

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

Pistols

2-3 x 5-8 reps each side 

Conditioning:

"Weakness Wednesday"

3-5 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 1500 meters

Run 1 mile (3-6% incline)

Olympic lifting technique:

Rest Day

Tuesday 9-15-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm OH Press

2-3 x 7-10 reps each arm

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

2:00 ON / 1:00 OFF
3:00 ON / 1:00 OFF
4:00 ON / 1:00 OFF
5:00 ON
12 Power Cleans (65#/95#)
10 steps Front Rack Lunges
8 Shoulders-2-OH
30 Plyo Skaters

Restart where you leave off.

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 9-14-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar

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

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

For Time...

30 calorie Row

30 Burpees

30 Hang Cleans - 135/95 lbs

Endurance:

Pick a mode:

Swim 4 x 3:00 ON (1:00 OFF)

Bike 4 x 5:00 ON (1:00 OFF)

Run 4 x 4:00 ON (1:00 OFF)

Row 4 x 4:00 ON (1:00 OFF)

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Sunday 9-13-15

Rest Day

Or

Active recovery

Saturday 9-12-15

Skill: (12 min cap)
2-3 rounds, not for time...
20-30 floor wipers
20-30 SL (single leg) Deadlift

Conditioning:
A. 12 min cap
3 rounds for time...
21/15 calorie Row 
12 Hang Power Clean + Jerk - 115/75 lbs
15 Toes-2-Bar

B. 12 min cap
200 meters KB Farmers Carry
12 Hang Squat Snatch - 95/65 lbs
12/9 Ring Dips

Athletes start with either A or B. We will switch station at the 15:00 mark.

Friday 9-11-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Handstand Holds 

2-3 x 15-45 seconds

Windmills

2-3 x 8-12 reps each side 

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

In honor of the 343 firefighters lost on 9/11, today we are challenged by...

"343"

100 Deadlifts - 145/115 lbs

100 power cleans - 95/65 lbs

100 ground-2-oh - 65/45 lbs

43 Burpees

Endurance:

Pick a mode: Swim, Bike, Run, Row

9:00 ON, 3:00 OFF

11:00 ON.

All out effort

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 9-10-15

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

Single Leg Deadlift

3-4 x 8-10 reps

Conditioning:

5-7 rounds...

12/8 Pushups

7 Hang Squat Cleans - 135/95 lbs

3 Shoulders-2-OH

12/8 Pull-ups (C2B is preferred)

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 9-9-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component. 

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

Pistols

2-3 x 5-8 reps each side 

Conditioning:

"Weakness Wednesday"

3-5 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 1500 meters

Run 1 mile (3-6% incline)

Olympic lifting technique:

Rest Day

Tuesday 9-8-15

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

Then,

Back Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

3 x 6:00 ON / 1:00 OFF

10 each side KB Snatches - 50/35 lbs
15 Toes-2-Bar
15/20 Calorie row
15 Box Jumps
30 Wall Ball
(Start at any station and restart where you left off)

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 9-7-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Chin-ups

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

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

4 Rounds for time...(17:00 cap)
9 Hang Squat Clean - 135/95 lbs
12 Ring Dips
20 steps OH Walking Lunges - 45/25 lbs
30 Double Unders

Endurance:

Pick a mode:

Swim 4 x 3:00 ON (1:00 OFF)

Bike 4 x 5:00 ON (1:00 OFF)

Run 4 x 4:00 ON (1:00 OFF)

Row 4 x 4:00 ON (1:00 OFF)

OLT:

Snatch Balance + OHS

5-7 x 3 reps

Sunday 9-6-15

Rest Day

Or

Active Recovery

Saturday 9-5-15

Skill & Strength:

12 minutes to build to a heavy set of...

3 back squats + 1 rear rack S2OH + 2 OHS

Conditioning:

0-6:00
Run 400 meters
20 Box Jump Overs 
15 Swings - 70/53
15 OHS- 115/85 lbs
Max reps - Wall Ball

6:00-8:00 rest

8:00-15:00
Run 400 meters
20 Box Jump Overs
15 Swings - 70/53
15 OHS - 115/85 lbs
20 Wall Ball
Max reps - Knees-2-Elbow (scale up: T2B)

15:00-17:00 rest

17:00-25:00
Run 400 meters
20 Box Jump Overs 
15 Swings - 70/53 
15 OHS - 115/85 lbs
20 Wall Ball
15 K2E 
Max reps - Burpee

Friday 9-4-15

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:

7 rounds...

4 Hang Power Cleans - 135/95 lbs

4 Front Squats

4 Shoulders-2-OH

12 Plyo Lunge

Endurance:

Pick a mode: Swim, Bike, Run, Row

1 minute ladder

OLT:

Hang Clean + Jerk

5 x 2 reps

Thursday 9-3-15

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:

21-15-9 reps

Front Squats - 115/85 lbs

C2B pull-ups

Swings - 70/53 lbs

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 9-2-15

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

Bike 15 min

Run 1 mile (3-6% incline)

Olympic lifting technique:

Rest Day

Tuesday 9-1-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Single Arm OH Press

2-3 x 7-10 reps each arm

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

4-5 rounds...

6 Jerks - 135/95 lbs 

10 Hang Power Cleans

14 Jumping Lunges

Endurance: (optional)

Row

(Under workouts>custom)

V1:40/0:20 rest - 9 rounds

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps