Recovery
Saturday 7-30-16
Skill & Strength:
3 sets:
10 Tuck-to-Pike Situps
Rest 1:00
60 plank-2-shoulder tap
Rest 1:00
Conditioning
A.
0:00-7:00
AMRAP:
Row 20/14 calories
20 Front Rack Step-Ups - 75/55 lbs
Rest 3:00
B.
10:00-17:00
AMRAP:
10 Hang Power Snatch - 95/65 lbs
15 Situps
10 Burpee-Box Jump Over
Rest 3:00
C.
20:00-27:00
AMRAP:
20-40-20 meter Shuttle sprint
9 Front Squats
9 Pull-Ups (RX is C2B)
Friday 7-29-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
Dips (Strict)
2-3 x Max Reps/Time (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
4 Rounds: 15:00 Cap
12 Hang Power Snatch – 75/55 lbs
15 Toes-2-Bar
12 Power Clean – 75/55 lbs
Endurance:
Pick a mode:
Swim, Bike, Run, Row
6 sets of:
3:00 ON, 1:00 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 7-28-16
Mobility:
Chest, Hips, Adductors
Skill & Strength:
(SA) DB Row
2-3 x 8-12 reps
KB Fig. 8s
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Front Squat
3-4 x 1.1.1 reps (10 second between reps)
*1 = 1 of the combo
Conditioning:
"Diane" (from Crossfit benchmark workouts)
21-15-9 reps
Deadlifts - 225/155 lbs
Handstand Push-ups (mod: 7-5-3 Wall Walks)
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Hang Squat Snatch
5-7 x 2-3 reps
Wednesday 7-27-16
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
Strict Dips
2-3 x 10-12 reps each
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 x 3 sets
10 Hang Power Clean – 135/95 lbs
15 Dips
20 Wall Ball
25 Double Unders (RX is unbroken)
*restart where you left off
Endurance:
4 Rounds...
Row 600 meters
Run 400 meters
Olympic Lifting Technique:
Rest Day
Tuesday 7-26-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) Alt. OH Press (sitting)
2-3 x 7-10 reps
Floor Wipers
2-3 x 10-15 reps each side
Then,
Box Squat
6-8 sets:
Every 90 sec X 2 reps - Tempo 42x1
Conditioning:
21-15-9 reps for time...
OH Squats - 95/65 lbs
Box Jumps-Overs
Pull Ups
*EMOM: 5/3 (HR) Pushups
Box Jumps-Overs
Pull Ups
*EMOM: 5/3 (HR) Pushups
Endurance:
Rest Day
Olympic Lifting Training:
BB Rollout
5 x 5-7 reps
BB Bent-Over-Row
5 x 5-7 reps
Monday 7-25-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Strict Pull-uos
2-3 x Max Reps (2:00 recovery)
Landmines
2-3 x 10-15 reps each side
(SL) Step-up (KB at rack position)
2-3 x 6-10 reps each side
Conditioning:
30-20-10 reps: 15:00 Time Cap
Steps OH Lunges – 45/25 lbs
Knees-2-Elbow
Hang Power Clean (15-10-5 reps) – 135/95 lbs
*Every 90 seconds 5 Burpees (RX starts w/ burpees)
Endurance:
Pick ONE mode and perform:
Swim
5 x 200 meters, 2:00 OFF
Bike
5 x 1 mile, 2:00 OFF
Run
5 x 400 meters, 2:00 OFF
Row
5 x 500 meters, 2:00 OFF
Olympic Lifting Technique:
5-7 sets of:
1 Squat Snatch + 1 Hang Power Snatch + 2 OHS
Saturday 7-23-16
Skill & Strength:
10 each side - Floor Wipers
10 each side - weighted Step-up
Conditioning:
For Time...
50 (SA) Alt. DB Snatch - 50/30 lbs
Run 400 meters (mod: 300 meters)
30 Deadlifts - 185/125 lbs
15 Burpee-Pullups (MOD: 12 Burpee-knee raise)
Run 600 meters (MOD: 500 meters)
15 Burpee-Pullups
30 Deadlifts
Run 400 meters
50 (SA) Alt. DB Snatch - 50/30 lbs
Friday 7-22-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
HSPU (Strict)
2-3 x Max Reps/Time (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
4 Rounds: 16:00 Time Cap
20 KB Clean and Jerk (10L/10R) – 53/35 lbs
20 Wall Ball
2/1 Rope Climbs
50’ Bear Crawl
Endurance:
Pick a mode:
Swim, Bike, Run, Row
7 sets of:
2:00 ON, 1:00 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 7-21-16
Mobility:
Chest, Hips, Adductors
Skill & Strength:
(SA) Snatch
2-3 x 8-12 reps
KB Fig. 8s
2-3 x 12-20 reps each side
Then,
Hang Power Clean + Front Squat
3-4 x 1.1.1 reps (10 second between reps)
*1 = 1 of the combo
Conditioning:
AMRAP: 10 minutes
Ladder up x 3 reps
Power Cleans – 135/95 lbs
Front Squats – 135/95 lbs
Toes-2-Bar
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Hang Squat Snatch
5-7 x 2-3 reps
Wednesday 7-20-16
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
Strict Dips
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Cossack Squats
2-3 x 5-8 reps each side
Conditioning:
3 cycles:
5:00 ON, 1:00 OFF
AMRAP
12 Box Jump Overs
15 Hang Power Snatch – 75/55 lbs
12 Plyo Skaters (12L/12R)
15 Dips
Endurance:
3 Rounds...
Row 1000 meters
Run 800 meters
Olympic Lifting Technique:
Rest Day
Tuesday 7-19-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) Alt. Bench Press
2-3 x 7-10 reps
Floor Wipers
2-3 x 10-15 reps each side
Then,
Front Squat
6-8 sets:
Every 90 sec X 2 reps - Tempo 42x1
Conditioning:
4 Rounds for Time: 17:00 Cap
9 Thrusters – 115/75 lbs
12 Pull-ups
15 Swings – 53/35 lbs lbs
Endurance:
Rest Day
Olympic Lifting Training:
BB Rollout
5 x 5-7 reps
BB Bent-Over-Row
x 5-7 reps
Monday 7-18-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Inverted/Ring Row "horizontal"
2-3 x Max Reps (2:00 recovery)
Landmines
2-3 x 10-15 reps each side
(SL) Step-up (KB at rack position)
2-3 x 6-10 reps each side
Conditioning:
Buy In:
Row 800/650 meters
Then,
20-16-12-8 reps
Burpees
Steps OH Lunges – 45/25 lbs
Toes-2-Bar
Endurance:
Pick ONE mode and perform:
Swim
4 x 500 meters, 2:00 OFF
Bike
4 x 1 mile, 2:00 OFF
Run
4 x 800 meters, 2:00 OFF
Row
4 x 750 meters, 2:00 OFF
Olympic Lifting Technique
5-7 sets of:
1 Squat Snatch + 1 Hang Power Snatch + 2 OHS
Sunday 7-17-16
Recovery Day:
Stretch and mobilize!
Relax. Recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Saturday 7-16-16
Skill & Strength:
3 sets; not for time...
6-10 each side (SL) Deadlift
50 meter Waiter Walk (50m Left, 50m Right) - As Heavy as Possible
Conditioning:
For Time:
3 rounds...
15 OHS - 115/75 lbs
30 Situps
Then,
Run 600 meters
Then,
3 rounds...
30 Russian Swings - 53/35 lbs
15 shoulders-2-OH - 115/75 lbs
Friday 7-15-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
Dips
2-3 x Max Reps/Time (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
17:00 cap for everything:
3 sets of:
12 Squat Cleans – 95/65 lbs
20 Swings – 53/35 lbs
straight into…
3 sets of:
20 Steps OH Lunges – 75/55 lbs
12 Chest-2-Bar
Endurance:
Pick a mode:
Swim, Bike, Run, Row
7 sets of:
2:00 ON, 1:00 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 7-14-16
Mobility:
Chest, Hips, Adductors
Skill & Strength:
(SA) Row
2-3 x 10-15
KB Fig. 8s
2-3 x 12-20 reps each side
Hang Power Clean + Front Squat
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo
Conditioning:
3 Rounds: 17:00 cap
30 Plyo Skaters (15L/15R)
25 Wall Ball
20 KB Clean and Press (10R/10L) – 53/35 lbs
15 Box Jumps
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Hang Squat Snatch
5-7 x 2-3 reps
Wednesday 7-13-16
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
Strict Dips
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Kussack Squats
2-3 x 5-8 reps each side
Conditioning:
AMRAP: 16 minutes
20 Front Rack Step-ups – 95/65 lbs
15 Thrusters – 95/65 lbs
10 Burpees
*every 2:00 – 20 abmat situps
Endurance:
4 Rounds...
Row 800 meters
Run 800 meters
Olympic Lifting Technique:
Rest Day
Tuesday 7-12-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) OH Press from the bottom of the Lunge
2-3 x 7-10 reps
Floor Wipers
2-3 x 10-15 reps each side
Then,
Back Squat
Every 90 sec X 2 reps - Tempo 42x1
Conditioning:
AMRAP: 14 minutes
7 Power Snatch – 135/95 lbs
12 Pullups
12/10 Dips
20 Russian Swings heavy – 70/53 lbs
50 Double Unders
Endurance:
Rest Day
Olympic Lifting Training:
BB Rollout
5 x 5-7 reps
BB Bent-Over-Row
5 x 5-7 reps
Monday 7-11-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Strict Pull-ups
2-3 x Max Reps (2:00 recovery)
Landmines
2-3 x 10-15 reps each side
Pistols
2-3 x 6-10 reps each side
Conditioning:
3 cycles of
4:00 ON, 1:00 OFF
10 Deadlifts – 245/165 lbs
20 HSPU (modified is 25/18 HR Pushups)
30 Toes-2-Bar
40/30 calorie Row
Endurance;
Pick ONE mode and perform:
Swim
3 x 6:00 ON, 1:00 OFF
Bike
3 x 8:00 ON, 1:00 OFF
Run
3 x 6:00 ON, 1:00 OFF
Row
3 x 5:00 ON, 1:00 OFF
Olympic Lifting Technique:
5-7 sets of:
1 Power Snatch + 1 Hang Squat Snatch + 2 OHS
Sunday 7-10-16
Recovery Day:
Stretch and mobilize!
Relax. Recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Saturday 7-9-16
Skill & Strength:
10 BB Bent-over-Rows
6-10 BB Rollouts
Conditioning:
4 rounds: 20:00 cap
300 meter Run
21 Russian Swings - 70/53 lbs
15 SDHP - 75/55 lbs
9 CTB Pullups
Friday 7-8-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
Dips
2-3 x Max Reps/Time (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
"Granite Games 2016: Qualifier WOD 3"
AMRAP: 13 minutes
12 CTB Pullups
8 Deadlifts - 245/165 lbs
12 HSPU
8 Deadlifts - 245/165 lbs
Endurance:
Pick a mode:
Swim, Bike, Run, Row
4 sets of:
5:00 ON, 1:00 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 7-7-16
Mobility:
Chest, Hips, Adductors
Skill & Strength:
(SA) Row
2-3 x 10-15
KB
Fig. 8s
2-3 x 12-20 reps each side
Hang Power Clean + Front Squat
3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo
Conditioning:
27-21-15-9 reps (17:00 Cap)
OHS – 115/75 lbs
Toes-2-Bar
Swings – 70/53 lbs
Double Unders x2 (54-42-30-18 reps)
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
Hang Squat Clean
5-7 x 2-3 reps
Wednesday 7-6-16
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
Strict Dips
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Kussack Squats
2-3 x 5-8 reps each side
Conditioning:
4 cycles:
4:00 ON, 1:00 OFF
25/18 Cals Row
25 Shouders-2-OH - 115/75 lbs
25 Box Jumps
25 Wall Ball
Endurance:
4 Rounds...
Row 800 meters
Run 800 meters
Olympic Lifting Technique:
Rest Day
Tuesday 7-5-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) Bench Press
2-3 x 7-10 reps; 30-1:00 holds
Floor Wipers
2-3 x 10-15 reps each side
Then,
Front Squat
Every 90 sec X 2 reps - Tempo 42x1
Conditioning:
AMRAP: 15 minutes
35 Situps
30’ Bear Crawl
2/1 Rope Climb
20 KB Snatches (10L/10R) – 53/35 lbs
15 Deadlifts – 185/125 lbs
Endurance:
Rest Day
Olympic Lifting Training:
BB Rollout
5 x 5-7 reps
BB Bent-Over-Row
5 x 5-7 reps
Monday 7-4-16
4 Cycles
7:00 ON, 2:00 OFF
7 Power Cleans - 155/105 lbs
4 ManMakkers - 40/20 lbs
20 Situps
16 Swings - 53/35 lbs
Sunday 7-3-16
Recovery Day:
Stretch and mobilize!
Relax and recharge physically, mentally, and emotionally.
Get ready for another week of hard work.
Saturday 7-2-16
Skill & Strength:
3 rounds, not for time
100m Farmers Carry - ahap
2 laps - 4 direction pvc-box jump
Conditioning:
3 cycles:
5:00 ON, 1:00 OFF
3 "Squatty" Curtis P - 135/95 lbs
6 Push-ups (HR)
9 Toes-2-Bar
Friday 7-1-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
Pushups
2-3 x Max Reps/Time (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
3 rounds for time: 15:00 Time Cap
20/16 Cals of Rowing
16 SDHP – 70/53 lbs
14 Front Rack Lunges – 95/65 lbs
12 HSPU (RX+ is strict)
Endurance:
Pick a mode:
Swim, Bike, Run, Row
4 sets of:
5:00 ON, 1:00 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
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