Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Saturday 1-30-16
Conditioning:
2 Rounds:
3 Hang Squat Cleans (75#/115#)
6 Thrusters (75#/115#)
9 Shoulders-2-OH (75#/115#)
12 Box Jumps
Then…
Run 600 meters
Then…
2 Rounds:
3 Hang Squat Cleans (75#/115#)
6 Thrusters (75#/115#)
9 Shoulders-2-OH (75#/115#)
12 Box Jumps
Friday 1-29-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
1-arm DB Squat Snatch
2-3 x 10-15 reps
Windmills
2-3 x 8-12 reps each side
Single Leg Deadlift
3-4 x 10-15 reps
Conditioning:
3 rounds for time...
9 HSPU
12 Cleans - 115/75 lbs
20 steps OH Lunges - 45/25 lbs
25' Bear Crawl
Endurance:
Pick ONE mode: Swim, Bike, Run, Row
4-6 sets...
4:00 ON, 1:00 OFF
OLT:
5 sets of:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 1-28-16
Mobility
Chest, Hips, Adductors
Skill & Strength:
Dips
2-3 x max reps (1:00 recovery)
Floor Wipers
2-3 x 12-20 reps each side
Deadlifts
3-5 x 5 reps
Conditioning:
3 rounds for time...
Run 400 meters
21 Swings - 70/53 lbs
12 pull-ups
Endurance:
Rest Day
OLT:
Snatch Pulls
5-7 x 2 reps
3-position Clean Pull
5-7 x 2 reps
Wednesday 1-27-16
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
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:
Every 5:00 x 4 sets
For Time: 5:00 cap
9 C2B Pull-ups
15 Burpees
21 Wall Ball
Endurance:
For Time...
Row 1000 meters
Run 1 mile meters (3-6% incline
Row 1000 meters
Olympic Lifting Technique:
Rest Day
Tuesday 1-26-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB Bench Press
2-3 x 7-10 reps each side
Cable Chops
2-3 x 10-15 reps each side
Then,
Box Squats
5 x 5 reps
Conditioning:
AMRAP: 9 minutes
Ladder up by 2 reps each round
Deadlifts - 255/165 lbs
Burpee-over-bar
Endurance:
Rest Day
OLT:
BB Rollouts
3 x 7 reps
Bent-over-Rows
5 x 5 reps
Monday 1-25-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Strict Inverted Rows
2-3 x Max Reps (1:00 recovery)
Landmines
2-3 x 8-12 reps each side
Step-ups
3-4 x 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:
Swim
4 x 5:00 ON (2:00 OFF)
Bike
4 x 7:00 ON (2:00 OFF)
Run
4 x 8:00 ON (2:00 OFF)
Row
4 x 7:00 ON (2:00 OFF)
OLT:
5-7 sets of:
3 Back Squats + 1 Snatch Balance
Sunday 1-24-16
Recovery Day:
Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Saturday 1-23-16
Skill & Strength:
2-3 rounds: not for time...
8-12 pistols
Max Time - Handstand hold (1 attempt)
Conditioning:
For Time
Station A:
3 rounds...
Row 500 meters
35 Wall Ball
20 knees-2-elbow
-Rest 2:00-
Station B:
3 rounds...
Run 400 meters
30 1-Arm DB G2OH (15L/15R) - 55/35 lbs
20 Box Jump Overs
Friday 1-22-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
1-arm DB Plank Row
2-3 x 10-15 reps
Windmills
2-3 x 8-12 reps each side
Single Leg Deadlift
3-4 x 10-15 reps
Conditioning:
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)
Dips
Endurance:
Pick ONE mode:
Swim, Bike, Run, Row
4-6 sets...
4:00 ON, 1:00 OFF
OLT:
5 sets of:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 1-21-16
Mobility
Chest, Hips, Adductors
Skill & Strength:
Handstand Pushups
2-3 x max reps (1:00 recovery)
Floor Wipers
2-3 x 12-20 reps each side
Snatch Grip Deadlifts
3-5 x 5 reps
Conditioning:
45-30-30-15 reps (17:00 cap)
Wall Ball
Situps
Double Unders
Endurance:
Rest Day
OLT:
Snatch Pulls
5-7 x 2 reps
3-position Clean Pull
5-7 x 2 reps
Wednesday 1-20-16
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
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:
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:
For Time...
Row 1000 meters
Run 1 mile meters (3-6% incline
Row 1000 meters
Olympic Lifting Technique:
Rest Day
Tuesday 1-19-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB OH Press (from Lunge position)
2-3 x 7-10 reps each side
Cable Chops
2-3 x 10-15 reps each side
Then,
Front Squats
5 reps @ 75-80%
2 x 3 reps @ 85-90%
3 x 2 reps @ 95-100%
Conditioning:
AMRAP:12 minutes
10 Deadlifts – 225/155 lbs
15 Burpees
200 meter Run
Endurance:
Rest Day
OLT:
BB Rollouts
3 x 7 reps
Bent-over-Rows
5 x 5 reps
Monday 1-18-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Weighted Pull-ups
2-3 x Max Reps (1:00 recovery)
Landmines
2-3 x 8-12 reps each side
Step-ups
3-4 x 10 reps each side
Conditioning:
3-6-9-12-15 reps: (15:00 Time cap)
Clean and Jerks - 135/95 lbs
Ring Dips
Box Jump Overs – 24”/20”
Endurance:
Pick ONE mode:
Swim
3 x 5:00 ON (2:00 OFF)
Bike
3 x 7:00 ON (2:00 OFF)
Run
3 x 8:00 ON (2:00 OFF)
Row
3 x 7:00 ON (2:00 OFF)
OLT:
5-7 sets of:
3 Back Squats + 1 Snatch Balance
Sunday 1-17-16
Recovery Day:
Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Saturday 1-16-16
Skill & Strength:
3 rounds; not for time
8-12 (SA) Press
12-20 Hollow rocks/ GHD situps/ Abmat Situps
Conditioning:
For time...
3 cycles of:
3 Hang Squat Cleans
6 Thrusters
9 Shoulder-2-OH
12
Plyo Lunges (6L/6R)
Then,
Run 600 meters
Then,
2 cycles of:
3 Hang Squat Cleans
6 Thrusters
9 Shoulders-2-OH
12 Plyo Lunges
Then,
Run 600 meters
Then,
1 cycle of:
3 Hang Squat Cleans
6 Thrusters
9 Shoulders-2-OH
12 Plyo Lunges
(Men 135#, Women 95#)
Friday 1-15-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
1-arm OH Press (from Lunge position)
2-3 x 10-15 reps
Windmills
2-3 x 8-12 reps each side
Single Leg Deadlift
3-4 x 10-15 reps
Conditioning:
4 Rounds…(17:00)
10 Thrusters – 115/75 lbs
6 2for1 Burpees (2 Pushups per burpee)
10 C2B Pullups
6 Box Jumps – 30”/24”
Endurance:
Pick ONE mode:
Swim, Bike, Run, Row
4-6 sets...
4:00 ON, 1:00 OFF
OLT:
5 sets of...
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 1-14-16
Mobility
Chest, Hips, Adductors
Skill & Strength:
Dips
2-3 x max reps (1:00 recovery)
Floor Wipers
2-3 x 12-20 reps each side
Clean Pulls
3-5 x 5 reps
Conditioning:
20-16-12-8-4 reps (12:00 cap)
Push Press - 95/65 lbs
Steps Front Rack Lunges - 95/65 lbs
Box Jumps
Endurance:
Rest Day
OLT:
Snatch Pulls
5-7 x 2 reps
3-position Clean Pull
5-7 x 2 reps
Wednesday 1-13-16
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
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 Rounds...
Goat 1: (barbell or KB movement) 7-15 reps
Goat 2: (gymnastic or body weight movement) 7-15 reps
Endurance:
For Time...
Row 1000 meters
Run 1 mile meters (3-6% inclineRow 1000 meters
Olympic Lifting Technique:
Rest Day
Tuesday 1-12-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB Bench Press
2-3 x 7-10 reps each side
Cable Chops
2-3 x 10-15 reps each side
Then,
Back Squats
5 reps @ 75-80%
2 x 3 reps @ 85-90%
3 x 2 reps @ 95-100%
Conditioning:
4 sets of…
4:00 ON, 1:00 OFF
25 Situps
20 KB Snatches (10L/10R) – 53/35 lbs
15 Burpees
10 Deadlifts – 225/155 lbs
Endurance:
Rest Day
OLT:
Good mornings
3 x 7 reps
Bent-over-Rows
5 x 5 reps
Monday 1-11-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Toes-2-Bar
2-3 x Max Reps (1:00 recovery)
Landmines
2-3 x 8-12 reps each side
Step-ups
3-4 x 10 reps each side
Conditioning:
4 rounds for time...
9 Shoulders-2-OH - 95/65 lbs
12 steps Front Rack Lunge - 95/65 lbs
15 Hang Power Clean - 95/65 lbs
20 Swings - 53/35 lbs
Endurance:
Pick ONE mode:
Swim
4 x 5:00 ON (2:00 OFF)
Bike
4 x 7:00 ON (2:00 OFF)
Run
4 x 8:00 ON (2:00 OFF)
Row
4 x 7:00 ON (2:00 OFF)
OLT:
5-7 sets of: 1 Snatch Balance + 2 OHS
Sunday 1-10-16
Recovery Day:
Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Satruday 1-9-16
Skill:
3 rounds...
12-20KB Coosak Squats - 53/35 lbs
30 Alt 1-Arm Swings
Conditioning:
A.
10 min AMRAP
10 Deadlifts - 225/155 lbs
15 Burpees
200 meter run
-rest 2:00-
B.
3 rounds for time...
15 hang power clean & jerk
15 box jumps
Friday 1-8-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
1-arm OH Press (from Lunge position)
2-3 x 10-15 reps
Windmills
2-3 x 8-12 reps each side
Single Leg Deadlift
3-4 x 10-15 reps
Conditioning:
4 cycles…
4:00 ON, 1:00 OFF
10 KB Snatch L – 53/35 lbs
10 KB Thruster L – 53/35 lbs
20 Plyo Lunge
10 KB Snatch R
10 KB Thruster
20-40-20 Shuttle Run
Endurance:
Pick ONE mode:
Swim, Bike, Run, Row
4-6 sets...
4:00 ON, 1:00 OFF
OLT:
5 sets of...
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 1-7-16
Mobility:
Chest, Hips, Adductors
Skill & Strength:
Dips
2-3 x max reps (1:00 recovery)
Floor Wipers
2-3 x 12-20 reps each side
Clean Pulls
3-5 x 5 reps
Conditioning:
3 cycles:
5:00 ON, 1:00 OFF
50 Double Unders
40 Wall Ball
30 Situps
20 Deadlifts – 225/155 lbs
10 Burpees
*restart where you left off
Endurance:
Rest Day
OLT:
Snatch Pulls
5-7 x 2 reps
3-position Clean Pull
5-7 x 2 reps
Wednesday 1-6-16
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
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 Rounds...
Goat 1: (barbell or KB movement) 7-15 reps
Goat 2: (gymnastic or body weight movement) 7-15 reps
Endurance:
For Time...
Row 2000 meters
Bike 4-7 miles
Run 1 mile meters (3-6% incline)
Olympic Lifting Technique:
Rest Day
Tuesday 1-5-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB Bench Press
2-3 x 7-10 reps each side
Cable Chops
2-3 x 10-15 reps each side
Then,
Back Squats
5 reps @ 75-80%
2 x 3 reps @ 85-90%
3 x 2 reps @ 95-100%
Conditioning:
3 Rounds…
Run 300 meters
20 Hang Squat Cleans – 95/65 lbs
20 Pullups
Endurance:
Rest Day
OLT:
Good mornings
3 x 7 reps
Bent-over-Rows
5 x 5 reps
Monday 1-4-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Pull-ups
2-3 x Max Reps (1:00 recovery)
Landmines
2-3 x 8-12 reps each side
Step-ups
3-4 x 10 reps each side
Conditioning:
5 Rounds (17:00 cap)
2/1 Rope Climbs
7 Jerks – 135/95 lbs
10 Hang Power Clean – 135/95 lbs
12 Box Jump Overs – 24/20
Endurance:
Pick ONE mode:
Swim
3 x 6:00 ON (2:00 OFF)
Bike
3 x 8:00 ON (2:00 OFF)
Run
3 x 10:00 ON (2:00 OFF)
Row
3 x 8:00 ON (2:00 OFF)
OLT:
5-7 sets of: 1 Snatch Balance + 2 OHS
Sunday 1-3-16
Recovery Day:
Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Saturday 1-2-16
Conditioning:
For Time...
Run 600 meters
21 OHS - 115/75 lbs
50 situps
Run 400 meters
15 Power clean and jerk - 135/95 lbs
35 K2E
Run 200 meters
9 Hang Squat Cleans - 155/105 lbs
20 Toes-2-Bar
Friday 1-1-16
Mobility:
Hip Flexor, Calves, Forarms
Skill & Strength:
1-arm OH Press (from Lunge position)
2-3 x 10-15 reps
Windmills
2-3 x 8-12 reps each side
Single Leg Deadlift
3-4 x 10-15 reps
Conditioning:
4 Rounds...(15:00 cap)
30 steps OH Lunges (15L/15R) – 45/25 lbs
12 HSPU or 3 Wall Walks
9 Deadlifts – 255/165 lbs
50’ Bear Crawl
Endurance:
Pick ONE mode: Swim, Bike, Run, Row
4-6 sets...
4:00 ON, 1:00 OFF
OLT:
5 sets of...
1 Push Press + 1 Push Jerk + 1 Split Jerk
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