Saturday 10-31-15

Skill & Strength:

3 rounds (not for time):

7-10 BB rollout

7-10 each Pistols/ Stepups

Conditioning:

Partner WOD or not...

"I Go, You Go" 

12 rounds as a team...(6 as an individual):

6 Thrusters - 95/65 lbs

7 Box Jump overs - 24/20"

8 hang power clean - 95/65 lbs

9 Heavy Swings - 70/53 lbs

10 steps weighted Lunges - 45/25 lbs

Friday 10-30-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Handstand Pushups (mod is handstand holds)

2-3 x 7-10 reps

Windmills

2-3 x 8-12 reps each side

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

15-12-12-9 reps for time...

Deadlifts - 225/155 lbs

Plyo Pushups

GHD Situps (if no Ghd machine is available then, Abmat situps x 2 reps)

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

5-7 sets...

3:00 ON, 1:00 OFF

OLT:

5 sets of...

2 High Hang Snatch + 2 low hang snatch

Thursday 10-29-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB Bench Press

2-3 x 8-10 reps each side

Floor Wipers

2-3 x 12-20 reps each side

Deadlifts

3-5 x 5 reps 

Conditioning:

5 rounds...

10 Hang Squat Clean - 115/75 lbs

15 Swings - 53/35 lbs

20 steps Cutsey Lunge w/ alt DB curl (curl with same side as stepping leg) - 25/15 lbs

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 10-28-15

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"

Every 2:00 x 6 sets at each station.

5-7 reps

Station 1 - Goat 1: (barbell or KB movement) 5-10 reps

Station 2 - Goat 2: (gymnastic or body weight movement) 5-10 reps

Endurance:

For Time...

Run 1 mile

Row 1500 meters

Run 1 mile meters (3-6% incline)

Olympic lifting technique:

Rest Day

Tuesday 10-27-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Dips

2-3 x 7-10 reps each arm

Cable Chops

2-3 x 10-15 reps each side

Then,

Box Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

3 rounds...

Run 800 meters

50 Situps

50 hip extension

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 10-26-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

DB Alt Plank Rows

2-3 x 7-10 reps each side

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

3:00 ON, 1:00 OFF

5:00 ON, 2:00 OFF

7:00 ON.

10 Hang Power Cleans + OH - 95/65 lbs

20 Pushups

30 skaters

40 Situps

50 steps Lunges (unweighted)

Endurance:

Pick ONE mode:

Swim

5 x 3:00 ON (1:00 OFF)

Bike 

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

Run

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

Row

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

OLT:

Snatch Balance + 2 OHS

5-7 x 3 reps

Monday Motivation

Sunday 10-25-15

Rest Day

or

Active Recovery

Saturday 10-24-15

Emom: 12 minutes
A. Alt. 1-arm swings
B. Clockwalk
C. Wall Sit

Conditioning:
4:00 ON, 2:00 OFF
6:00 ON, 2:00 OFF
1x for time...

A. 15 hang power clean + oh - 115/75 lbs
B. 20 Toes-2-Bar 
C. 25 Burpees
D. 30 steps OH Lunges - 45/25 lbs
E. 35 Swings - 53/35 lbs
F. Run 400 meters

Friday 10-23-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Handstand Pushups (mid is handstand holds)

2-3 x 7-10 reps

Windmills

2-3 x 8-12 reps each side

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

21-15-9 reps for time...

Thrusters - 95/65 lbs

Pull-ups

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 10-22-15

Mobility:

Chest, hips, Adductors

Skill & Strength:

Single Arm (SA) DB Bench Press

2-3 x 8-10 reps each side

Floor Wipers

2-3 x 12-20 reps each side

Deadlifts

3-5 x 5 reps 

Conditioning:

5 rounds...

10 Hang Power snatch - 95/65 lbs

15 Box jumps

10 Burpees

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 10-21-15

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"

Every 2:00 x 6 sets at each station.

5-7 reps

Station 1 - Goat 1: (barbell or KB movement) 5-10 reps

Station 2 - Goat 2: (gymnastic or body weight movement) 5-10 reps

Endurance:

For Time...

Run 1 mile

Row 2000 

Run 800 meters (3-6% incline)

Olympic lifting technique:

Rest Day

Tuesday 10-20-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Dips

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 for time...

Run 400 meters

15 Swings - 53/35 lbs

9 Pullups

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 10-19-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

DB Snatch

2-3 x 7-10 reps each side

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

12 min AMRAP

10 Power Cleans – 135/95 lbs

10 Burpee-over Bar

10 Toes-2-Bar

Endurance:

Pick a mode:

Swim

5 x 3:00 ON (1:00 OFF)

Bike 

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

Run

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

Row

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

OLT:

Snatch Balance + 2 OHS

5-7 x 3 reps

Motivation Monday

Sunday 10-18-15

Rest Day

or

Active Recovery

Saturday 10-17-16

Station A.

4 rounds...

20 steps OH Lunge - 45/25 lbs

15 Swings - 70/53

10 Hang Squat Cleans - 115/75 lbs

Immediately followed by....

Station B.

For Time...

15 Tire Flips

30 OHS - 115/75 lbs

45 Box Jump Overs

60 each DBL and Alt Battling a Rope

75 Situps

Run 400 meters w/ MB

Friday 10-16-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Dips

2-3 x 7-10 reps

Windmills

2-3 x 8-12 reps each side

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

4 sets...

3:00 ON, 1:00 OFF

10 OHS

12 Box Jumps

10 Toes-2-Bar

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 10-15-15

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

Clean Pulls

3-5 x 5 reps 

Conditioning:

5 rounds...

10 Hang Squat Cleans - 135/95 lbs

15 Swings - 70/50 lbs

10 Burpees

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 10-14-15

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"

Every 2:00 x 6 sets at each station.

5-7 reps

Station 1 - Goat 1: (barbell or KB movement) 5-10 reps

Station 2 - Goat 2: (gymnastic or body weight movement) 5-10 reps

Endurance:

For Time...

Run 1 mile

Row 2000 

Run 800 meters (3-6% incline)

Olympic lifting technique:

Rest Day

Tuesday 10-13-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

"T" Rotational Push-up

2-3 x 7-10 reps each arm

Cable Chops

2-3 x 10-15 reps each side

Then,

Box Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

3 rounds...

Run 800 meters

50 Situps

50 steps OH Lunges - 45/25 lbs

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 10-12-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

DB Alt Plank Row

2-3 x 7-10 reps each side

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

3 sets...

4:00 ON, 1:00 OFF

Thrusters - 95/65 lbs

Pullups

Swings - 70/5

*reps start @ 2 and increase by 2. Ladder up by two reps until the time runs out.

**Keep the count going for all three sets.

Endurance:

Pick a mode:

Swim

3 x 5:00 ON (1:00 OFF)

Bike

3 x 7:00 ON (1:00 OFF)

Run

3 x 6:00 ON (1:00 OFF)

Row

3 x 5:00 ON (1:00 OFF)

OLT:

Snatch Balance + 2 OHS

5-7 x 3 reps

Motivation Monday

Sunday 10-11-15

Rest Day

or

Active Recovery

Saturday 10-10-15

Skill & Strength

EMOM: 12:00

Squat Clean

*Build to a heavy single.

Conditioning:

10 Rounds...

10 Wall Ball

10 Push Ups

2 Cleans (Squat or Power) - 185/125 lbs

Friday 10-9-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Handstand Pushups

2-3 x 7-10 reps

Windmills

2-3 x 8-12 reps each side

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

3 sets...

5:00 ON, 1:00 OFF

15/11 Calorie Row

21 KB Swings - 53/35 lbs

15 Toes-2-Bar

21 each side Alternating Rope Slams

15/11 HSPU

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 10-8-15

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:

4 Rounds: (16:00 cap)...

6 Curtis P (1 Power Clean + 1 each leg Front Rack Lunge + 1 Shoulder-2-OH) - 115/75 lbs

10 1-Legged Burpee

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 10-7-15

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 2 mile

Bike 3-7 miles

Run 800 meters (3-6% incline)

Olympic lifting technique:

Rest Day

Tuesday 10-6-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

"T" Rotational Push-up

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 rounds...

21 Swings - 53/35 lbs

15 Power Cleans - 115/75 lbs

9 OHS - 115/75 lbs

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 10-5-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

DB Rows

2-3 x 10-15 reps (2:00 recovery)

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

4 rounds...

Run 400 meters

21 DB Hang Squat Clean - 45/25 lbs

12 Burpees

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 10-4-15

Rest Day or Active Recovery

Saturday 10-3-15

A. For time...(20:00 cap)

3 rounds...

12 hang power snatch - 95/65 lbs

20 box jump overs

Then,

Run 800 meters

Then,

3 rounds...

20 Thrusters - 95/65 lbs

12 pull-ups (RX is chest-2-bar)

Friday 10-2-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Handstand Pushups

2-3 x 7-10 reps

Windmills

2-3 x 8-12 reps each side 

Single Leg (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

4 rounds...

30 Steps OH Lunges - 45/25 lbs

15 Burpees

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 10-1-15

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

Box Squats

3-5 x 5 reps

Conditioning:

4 rounds...

Run 400 meters

25 Swings - 53/35 lbs

12 Pull-ups 

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps