Reflect on this past year and get ready for another.
Set goals - especially non fitness related.
Onto to 2017
Friday 12-30-16
This week will be a special transition week.
Do what you can with the busy holidays but mostly recharge and reflect on what 2016 was and what 2017 can be.
Skill & Strength:
EMOM: 16 minutes
Odd - Snatch + Hang Snatch + 2 OHS
Even - 50 Mountain Climbers
Conditioning:
4 rounds for time...
60 Double Unders
30 steps OH Lunges - 45/25 lbs
15 Hang Squat Cleans - 95/65 lbs
Thursday 12-29-16
This week will be a special transition week.
Do what you can with the busy holidays but mostly recharge and reflect on what 2016 was and what 2017 can be.
Transition Week - Day 4
Skill & Strength:
Toes-2-Bar
3 x Max Reps
Sumo Deadlifts
4 X 5-7 reps
Hollow Rocks
5 X 30 sec ON, 0:30 OFF
Conditioning:
6 X 4:00 rounds for max reps:
0-2:30
20/15 Calorie Row
Max Reps - Burpee-over-Box (up to 15)
2:30-3:30
Max Reps - Handstand Push-ups (Mod: Max reps Inhworms)
Wednesday 12-28-16
This week will be a special transition week.
Do what you can with the buys holidays but mostly recharge and reflect on what 2016 was and what 2017 can be.
Transition Week - Day 3
Skill & Strength:
X-symmetry
2-3 x 7-10 reps each
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
Cossack Squats
2-3 x 5-8 reps each side
Conditioning:
3 Rounds:
15 Burpee-Box Jumps - 24"/20"
30 Situps
Straight into...
3 Rounds:
15 KB SDHP - 70/53 lbs
30 Plyo Skaters (15L/15R)
Tuesday 12-27-16
This week will be a special transition week.
Do what you can with the busy holidays but mostly recharge and reflect on what 2016 was and what 2017 can be.
Skill & Strength:
Snatch Balance
7 X 2 reps
Front Squats
5 X 5 reps
Accumulate 2:00
Hollow Rocks
Conditioning:
Row 1000 meters
40 Push-ups
20 Ground-2-OH - 135/95 lbs
Row 1000 meters
Monday 12-26-16
This week will be a special transition week.
Do what you can with the busy holidays but mostly recharge and reflect on what 2016 was and what 2017 can be.
Transition Week 1
Skill & Strength:
A.
EMOM: 12 minutes
Odd - 12-15 Pike Situps
Even 15-20 Squats
Conditioning:
For Time...
Run 800 meters
21 Thrusters - 95/65 lbs
21 Pullups
Run 400 meters
30 Swings - 53/35 lbs
30 Box Jumps
Run 400 meters
30 Box Jumps
30 Swings - 53/35 lbs
Run 800 meters
21 Pullups
21 Thrusters - 95/65
Saturday 12-24-16
12 Days of Christmas
1 Run or Row 300 Meters
2 Snatches - 135/95 lbs
3 Thrusters - 135/95 lbs
4 Dips
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings - 70/53 lbs
9 Box Jumps - 30″/24″
10 Handstand Push-Ups
11 Ground to Overhead - 135/95 lbs
12 Man-Makers - 45/25 lb DBs
1
2-1
3-2-1
4-3-2-1
etc..
12-11-10-9-8-7-6-5-4-3-2-1
Take your time, grab your friend and have some fun as team or individual.
Friday 12-23-16
Mobility:
Hip Flexor, Calves, Forams
Skill & Strength:
Dips
2-3 x Max Reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
Overhead Squats - 115/75 lbs
Pull-ups
Endurance:
Pick a mode:
Swim, Bike, Run, Row
3 sets of:
7:00 ON, 1:30 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 12-22-16
Mobility:
Chest, Hips, Adductor
Skill & Strength:
Cable/ Banded Chops
2-3 x 12-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps)
*1 = 1 of the combo
Conditioning:
3 rounds: (15:00 time cap)
16 KB Snatches (8L/8R) – 53/35 lbs
20 steps (10L/10R) – 45/25 lbs
12 Burpees
30 Situps
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps
Wednesday 12-21-16
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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side
Conditioning:
5:00 AMRAP
6/4 HSPU (RX is strict)
8 Deadlifts – 225/155 lbs
-rest 1:30-
5:00 AMRAP
4 Power Cleans – 185/125 lbs
8 Pullups
-rest 1:30-
5:00 AMRAP
4 Power Snatch – 135/95 lbs
20 Double Unders
Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
3:00 ON, 0:30 OFF
4:00 ON, 1:00 OFF
5:00 ON, 1:30 OFF
6:00 ON.
Olympic Lifting Technique:
Rest Day
Tuesday 12-20-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB OH Press (from Lunge position)
2-3 x 10-12 reps
KB Slashers
2-3 x 10-15 reps each side
Then,
Box Squat
5 x 3 reps
Conditioning:
3 Rounds (15:00 Time Cap)
Run 400 meters
25 Wall Ball
12 Ring Dips
Endurance:
Rest Day
Olympic Lifting Training:
BB Rollouts
5 x 5-7 reps
Romanian Deadlifts
5 x 5-7 reps
Monday 12-19-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Strict Toes-2-Bar
2-3 x Max Reps
Landmine Rotations
2-3 x 8-10 each arm
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side
Conditioning:
0:00-9:00
9:00 AMRAP
8 Hang Squat Snatch – 95/65 lbs
10 Knees-2-Elbow
12 Box Jumps
9:00-15:00
6:00 Time Cap
Find 1RM of: (keep the form perfect, don’t get hurt, stay technically sound)
1 Clean (power or squat)
Endurance:
Pick ONE mode and perform...
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
Olympic Lifting Technique:
5-7 sets of:
3 Snatch Pull + 2 Hang Snatch + 1 Snatch
Sunday 12-18-16
Rest and Recovery Day
But if you need something to do, try this...
Skill & Strength:
3 position Clean:
1 Hang Clean + 1 Low Hang Clean (below knee) + 1 Clean
build to a heavy single for the complex
Conditioning:
21-15-9 reps (17:00 cap)
Hang Squat Clean – 95/65 lbs
Swings – 70/53 lbs
Pull-ups
*EMOM: RX 3 burpees; modified 2 burpees
Saturday 12-17-16
Skill & Strength:
20-40-20 meter Shuttle Sprints
100' OH Waiter Walks
Conditioning:
Station A: (15:00 Time cap)
3 rounds...
Run 20/40/20 meters shuttle
12 Toes-2-Bar
7 Hang Cluster - 115/75 lbs
Rest 3:00
Station B: (15:00 Time cap)
3 rounds:
7 DB/KB G2OH R + OH Lunge R - 45/25 lbs
7 DB/KB G2OH L + OH Lunge L - 45/25 lbs
12 Burpees
25 Wall Ball
(athletes will start their seconds station @ minute 18:00)
Friday 12-16-17
Mobility:
Hip Flexor, Calves, Forams
Skill & Strength:
Dips
2-3 x Max Reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
AMRAP: 15 minutes
12 steps OH Lunges - 95/65 lbs
10 Burpees
8 Pull-ups
Endurance:
Pick a mode:
Swim, Bike, Run, Row
3 sets of:
7:00 ON, 1:30 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 12-15-16
Mobility:
Chest, Hips, Adductor
Skill & Strength:
Cable/ Banded Chops
2-3 x 12-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps)
*1 = 1 of the combo
Conditioning:
For Time:
Station A: 10:00 cap
*at 10:00 switch and start at second station
Station B: 10:00 cap
Row 25/18 calories
15 Push Press – 95/65 lbs
Row 25/18 calories
15 Push Jerks – 95/65 lbs
Row 25/18 calories
15 Thrusters – 95/65 lbs
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps
Wednesday 12-14-16
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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side
Conditioning:
For Time: 17:00 cap
Run 300 meters
15 Deadlifts – 225/155 lbs
15 HSPU
Run 200 meters
12 Deadlifts – 255/ 170 lbs
12 HSPU
Run 100 meters
9 Deadlifts – 275/185 lbs
9 HSPU
Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
3:00 ON, 0:30 OFF
4:00 ON, 1:00 OFF
5:00 ON, 1:30 OFF
6:00 ON.
Olympic Lifting Technique:
Rest Day
Tuesday 12-13-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB OH Press (from Lunge position)
2-3 x 10-12 reps
KB Slashers
2-3 x 10-15 reps each side
Then,
Back Squat
5 x 5 reps
Conditioning:
0:00-9:00 AMRAP
20 steps OH Lunges – 45/25 lbs
15 Wall Ball
10 Toes-2-Bar
9:00-12:00
Build to a heavy single: (be smart and don’t’ get hurt now – perfect technique)
1 Hang Power Clean + 1 Front Squat + 1 Jerk
Endurance:
Rest Day
Olympic Lifting Training:
BB Rollouts
5 x 5-7 reps
Romanian Deadlifts
5 x 5-7 reps
Monday 12-12-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Strict Pull-ups
2-3 x Max Reps
Landmine Rotations
2-3 x 8-10 each arm
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side
Conditioning:
8:00 Cap
Ladder up x 3 reps each round
Power Snatch – 75/55 lbs (goal is to be efficient with light weight and maintain rhythm w/ breaths
Pullups (don’t tear your hands)
Box Jump Overs – 24/20”
Endurance:
Pick ONE mode and perform...
Swim
4 x 4:00 ON, 1:00 OFF
Bike
4 x 6:00 ON, 1:00 OFF
Run
4 x 6:00 ON, 1:00 OFF
Row
4 x 6:00 ON, 1:00 OFF
Olympic Lifting Technique:
5-7 sets of:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
Sunday 12-11-16
Rest and Recover
But if you missed a few days during the week...
Skill & Strength:
20 min to build to a heavy complex:
1 Hang Clean + 1 Jerk + 1 Clean + 1 Jerk
Conditioning:
3 Rounds:
Run 200 meters
10 HSPU
10 Front Squats – 135/95 lbs
Saturday 12-10-16
Skill & Strength:
3 Rounds...
1 min Hollow Rocks
1 min Superman
1 min Plank
Conditioning:
3 Rounds…
50 Air Squat
10 C2B Pullups
10 Hang Power Clean + Jerk – 115/75 lbs
*Every 2:00
RX: 5 Buprees;
MOD: 3 Burpees (RX start w/ burpees)
Friday 12-9-16
Mobility:
Hip Flexor, Calves, Forams
Skill & Strength:
Strict Toes-2-Bar
2-3 x Max Reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
4:00 ON, 1:00 OFF
5:00 ON, 1:00 OFF
6:00 ON.
30 Situps
20 steps OH Lunges – 45/25 lbs
20 Swings – 70/53 lbs
30/21 calorie Row
*restart where you left off
Endurance:
Pick a mode:
Swim, Bike, Run, Row
3 sets of:
6:00 ON, 1:30 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 12-8-16
Mobility:
Chest, Hips, Adductor
Skill & Strength:
(SA) Press From the Kneeling position
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo
Conditioning:
3 rounds: 15:00 cap
Run 300 meters
15 OHS – 135/95 lbs
15 Ring Dips
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps
Wednesday 12-7-16
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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side
Conditioning:
5:00 AMRAP:
1 Squat Clean – 165/110 lbs
1 Jerk – 165/110 lbs
Rest 3:00
8:00 AMRAP:
5 Pullups
10 Pushups
15 Squats
30 Double Unders
Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
3:00 ON, 0:30 OFF
4:00 ON, 1:00 OFF
5:00 ON, 1:30 OFF
6:00 ON.
Olympic Lifting Technique:
Rest Day
Tuesday 12-6-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
Weighted Ring Dips
2-3 x 10-12 reps
KB Slashers
2-3 x 10-15 reps each side
Then,
Front Squat
5 x 5 reps
Conditioning:
5 Rounds: 17:00 cap
8 Deadlifts – 245/165 lbs
8 Burpees-Box Jumps
Shuttle 25-50-25 meters
Endurance:
Rest Day
Olympic Lifting Training:
BB Rollouts
5 x 5-7 reps
Romanian Deadlifts
5 x 5-7 reps
Monday 12-5-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
(SA) Bench Row
2-3 x 8-12 reps
Landmine Rotations
2-3 x 8-10 each arm
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side
Conditioning:
4 Rounds: 17:00 cap
25 Wall Ball
15 Toes-2-Bar
5 Manmakkers – 45/25 lbs
Endurance:
Pick ONE mode and perform...
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
Olympic Lifting Technique:
5-7 sets of:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
Sunday 12-4-16
Rest Day - relax and recover
But if you missed days during the week...
Every 1:30 x 8 sets
Hang Snatch + OHS + Snatch + OHS
Conditioning:
4 Rounds: 17:00 time cap
20 OH Lunges (10L/10R) – 45/25 lbs
10/8 Ring Dips (RX is strict, modify can kip)
20 Swings – 53/35 lbs
10 Burpees
Saturday 12-3-16
Skill & Strength:
4 rounds
100' Farmers Carry
100' Bear Crawl
100' Crab Walk
Conditioning:
3 Rounds
9 OHS – 135/95 lbs
12 C2B Pullups (modify to strict pullups before proceeding to bands)
15 Box Jumps
Run 300 meters
Friday 12-2-16
Mobility:
Hip Flexor, Calves, Forams
Skill & Strength:
HS Holds (Wall assit, or free standing hold)
2-3 x max Time
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
For Time:
150 Wall Ball (modify by lowering the total number of wall ball athlete completes)
*20 Double Unders + 20 Clockwalks (10L/10R) each time Wall Ball Hits the ground or momentum is stopped
**a little boring but we need the practice of linking wall ball reps together.
Endurance:
Pick a mode:
Swim, Bike, Run, Row
3 sets of:
6:00 ON, 1:30 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 12-1-16
Mobility:
Chest, Hips, Adductor
Skill & Strength:
(SA) Standing DB Bent-over-Row
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo
Conditioning:
10 min AMRAP
10 Toes-2-Bar
8 Push Press – 115/75 lbs
6 Thrusters – 115/75 lbs
4 Hang Squat Cleans – 115/75 lbs
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps
Wednesday 11-30-16
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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side
Conditioning:
4 sets of:
4:00 ON, 1:00 OFF
8 Box Jumps Overs – 30”/24”
Shuttle Run 20-40-20 meters
8 Deadlifts – 255/165 lbs
Row 21/15 calories
8 Burpees
Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
3:00 ON, 0:30 OFF
4:00 ON, 1:00 OFF
5:00 ON, 1:30 OFF
6:00 ON.
Olympic Lifting Technique:
Rest Day
Tuesday 11-29-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB Bench Press
2-3 x 10-12 reps
KB Slashers
2-3 x 10-15 reps each side
Then,
Back Squat
5 x 5 reps
Conditioning:
4 Rounds: 15:00 Time Cap
10 HSPU (RX is strict, modify can kip)
15 Pullups
10 Front Squats – 135/95 lbs
30 Situps
Endurance:
Rest Day
Olympic Lifting Training:
BB Rollouts
5 x 5-7 reps
Deadlifts
5 x 5-7 reps
Monday 11-28-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Stict Pullups (use weight if rep scheme is easy)
2-3 x 8-12 reps
Alternating SOTS Press w/ KBs, DBs, or Bands (face anchor point)
2-3 x 8-10 each arm
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side
Conditioning:
3 Rounds (17:00)
Run 200 meters
60 Double Unders
30 Swings
15 HR Pushups
Endurance:
Pick ONE mode and perform...
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
Olympic Lifting Technique:
5-7 sets of:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
Sunday 11-27-16
Skill & Strength:
Every 1:30 x 5 sets:
3 position Clean (High Hang, Hang, Floor) x 1 of each
Every 1:30 x 5 sets:
Clean x 1 rep
(build to a heavy singe)
Conditioning:
3 Rounds…
2/1 Rope Climbs
5 Clusters – 135/95 lbs
9 Burpee-Toes-2-Bar
12/10 Ring Dips
Saturday 11-26-16
Skill & Strength:
4 rounds
100' Farmers Carry
20/15 Pushups
Conditioning:
2 Rounds:
Row 500 meters
35 Wall Ball
20 Knees-2-Elbow
then,
2 Rounds:
Run 400 meters
20 1-arm KB Snatch (10L/10R) – 53/35 lbs
15 Box Jump Overs
Friday 11-25-16
Mobility:
Hip Flexor, Calves, Forams
Skill & Strength:
Dips
2-3 x max reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
5 Rounds…(15:00 cap)
8 Power Clean and Jerks – 135/95 lbs
12 Pullups
16 steps OH Lunges – 45/25 lbs
Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of:
4:00 ON, 1:00 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 11-24-16
Mobility:
Chest, Hips, Adductor
Skill & Strength:
(SA) DB OH Press
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo
Conditioning:
5 Rounds…(15:00)
10 Burpees
15 Deadlifts – 185/125 lbs
20 Wall Ball
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps
Wednesday 11-23-16
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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side
Conditioning:
AMRAP: 15 minutes
15 DB Thrusters – 45/20 lbs
30 AB mat Situps
15 Box Jumps
30-60-30 shuttle Run
Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
5:00 ON, 2:30 OFF
6:00 ON, 3:00 OFF
7:00 ON.
Olympic Lifting Technique:
Rest Day
Tuesday 11-22-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB Bench Row
2-3 x 10-12 reps
KB Slashers
2-3 x 10-15 reps each side
Then,
Front Squat
3 x 10 reps
Conditioning:
“Nancy”
5 Rounds…
Run 400 meters
OHS – 95/65 lbs
Endurance:
Rest Day
Olympic Lifting Training:
BB Rollouts
5 x 5-7 reps
Snatch Grip Deadlifts
5 x 5-7 reps
Monday 11-21-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Toes-2-Bar
2-3 x 8-12 reps
Landmines
2-3 x 10-15 reps each side
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side
Conditioning:
3 Rounds…(15:00)
75 Double Unders
25 Swings – 53/35 lbs
15 Front Squats – 115/75 lbs
10 HSPU
Endurance:
Pick ONE mode and perform...
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
Olympic Lifting Technique:
5-7 sets of:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
Sunday 11-20-16
Rest Day...
But if you must...
Olympic Lifting Technique:
Every 1:30 x 5 sets:
3 position Snatch (1 High Hang, 1 Hang, 1 Snatch from the floor)
*probably between 70-80% of 1RM
immediately followed by…
Every 1:30 x 5 sets:
2 Snatch Lift offs (from the floor to the Hang where you pause for 1 second) + 1 Snatch
*probably between 75-90% of 1RM
Conditioning:
3 Rounds: (17:00)
20 Wall Ball
15 Pullups
10 Hang Squat Snatch
5 ManMakkers – 45/25 lbs
Saturday 11-19-16
Skill & Strength:
3 rounds...
30 Hollow Rocks
50' Bear Crawl
Conditioning:
2 Cycles of:
3 Hang Squat Cleans – 115/75 lbs
6 Thrusters – 115/75 lbs
9 Shoulders-2-OH – 115/75 lbs
12 Box Jumps
Then,
Run 600 meters
Then,
2 Cycles of:
3 Hang Squat Cleans – 115/75 lbs
6 Thrusters – 115/75 lbs
9 Shoulders-2-OH – 115/75 lbs
12 Box Jumps
(RX+ athletes can try 135/95 lbs – much harder but possible)
Friday 11-18-16
Mobility:
Hip Flexor, Calves, Forams
Skill & Strength:
(SA) DB Press (KB bottoms up press preferred)
2-3 x 6-10 reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
4 Rounds: 15:00 Time Cap
9 HSPU
12 Cleans – 115/75 lbs
20 OH Walking lunges – 45/25 lbs
25’ Bear Crawl
Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of:
4:00 ON, 1:00 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 11-17-16
Mobility:
Chest, Hips, Adductor
Skill & Strength:
(SA) DB Bench Row
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo
Conditioning:
3 sets of…
5:00 ON, 1:00 OFF
Run 25-50-25 meter shuttle
30 Wall Ball
4/2 Muscle Ups (ring or bar) (modified is 15/10 Ring Dips)
30 Double Unders (RX is unbroken)
*restart where you left off
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps
Wednesday 11-16-16
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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side
Conditioning:
4 cycles of:
AMRAP: 3:00
12 Thrusters – 95/65 lbs
21 Swings – 53/35 lbs
12 Box Jump Overs – 24/2
21 Situps
Max Reps – Pullups (with any time left over)
Rest 1:00
Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
5:00 ON, 2:30 OFF
6:00 ON, 3:00 OFF
7:00 ON.
Olympic Lifting Technique:
Rest Day
Tuesday 11-15-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB Bench Press
2-3 x 10-12 reps
KB Slashers
2-3 x 10-15 reps each side
Then,
Front Squat
5 x 3-4 reps
Conditioning:
AMRAP: 9 minutes
Ladder x 2 reps each round
Deadlifts – 255/165 lbs
Burpee-Over-Bar
Endurance:
Rest Day
Olympic Lifting Training:
BB Rollouts
5 x 5-7 reps
Snatch Grip Deadlifts
5 x 5-7 reps
Monday 11-14-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Supine Body/Ring Rows
2-3 x 8-12 reps
Landmines
2-3 x 10-15 reps each side
(SL) Step-up w/ KBs or DBs
2-3 x 6-10 reps each side
Conditioning:
4 Rounds: (15:00 cap)
Run 300 meters
12 Front Squat – 135/95 lbs
15 Toes-2-Bar
Endurance:
Pick ONE mode and perform...
Swim
5 x 250 meters
Bike
5 x 2 miles
Run
5 x 800 meters
Row
5 x 900 meter
Olympic Lifting Technique:
5-7 sets of:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
Sunday 11-13-16
Rest Day...
But if you must...
Olympic Lifting Technique:
6 sets of…
3 Back Squats + 1 OHS
*build to a heavy single
Conditioning:
4 Rounds…
12 OHS – 115/75 lbs
15 K2E
20 Box Jumps
Saturday 11-12-16
Skill & Strength:
3 rounds...
30 Hollow Rocks
50' Bear Crawl
Conditioning:
4 Rounds...
Run 25-50-25 meter shuttle
20 steps OH Lunges (10L/10R) – 45/25 lbs
15 Hang Squat Cleans – 95/65 lbs
10 Burpee-Pullups
Friday 11-11-16
Mobility:
Hip Flexor, Calves, Forams
Skill & Strength:
Strict Pullups
2-3 x Max Reps
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
Regional WOD Test
15-12-9-6-3 reps (17:00 cap)
Snatch (power or squat) – 135/95 lbs (Athletes shouldn’t use more than 75% of 1RM)
HSPU
Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of:
4:00 ON, 1:00 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 11-10-16
Mobility:
Chest, Hips, Adductor
Skill & Strength:
(SA) DB Bench Press
2-3 x 10-15 reps
KB Fig. 8a
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Overhead
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo
Conditioning:
45-30-30-15 reps (17:00 cap)
Wall Ball
Situps
Double Unders
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Snatch Balance
5-7 x 2-3 reps
Wednesday 11-9-16
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
"L"-Sit holds or "L"-Sit alternating leg raise
2-3 x 20-40 sec or 10-12 reps
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side
Conditioning:
5:00 ON, 1:00 OFF
8 steps each Lunge (8L/8R) – 95/65 lbs
12 Toes-2-Bar
16 Swings – 53/35 lbs
20 Row (Cals)
*restart where you left off; Athletes can start at any station.
Endurance:
Pick a mode:
Swim, Bike, Run, Row
Max Distance
5:00 ON, 2:30 OFF
6:00 ON, 3:00 OFF
7:00 ON.
Olympic Lifting Technique:
Rest Day
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