Friday 9-30-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

(SA) SDB Snatch

2-3 x 10-12 reps each side

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning:

AMRAP:15 minutes

30 Situps

25 Thrusters – 95/65 lbs

20/15 Ring Dips

15/11 Cals Row

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 9-29-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Plyo Pushups

2-3 x 10-12 reps

KB Fig. 8a

2-3 x 12-20 reps each side

Then,

Hang Power Snatch + OHS

3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:

12 min AMRAP

Ladder up x 3 reps

Box Jumps Overs (high) – 30/24

Swings – 70/53 lbs

OH Squats – 115/75 lbs

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Snatch Grip Deadlift

5-7 x 2-3 reps

Wednesday 9-28-16

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:

3 cycles

5:00 ON, 1:00 OFF

25 Wall Ball

12 Pull-ups

12 Burpee-over-bar

8 Deadlifts – 275/175 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance - 20 minutes

Olympic Lifting Technique:

Rest Day

Tuesday 9-27-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

2DB Skull Crushers

2-3 x 12-15 reps

KB Slashers

2-3 x 10-15 reps each side

Then,

Front Squat

5 x 5 reps

Conditioning:

4 Rounds: 17:00 Time Cap

15 TTB

12 steps Front Rack Lunges – 95/65 lbs 

10 Push Jerks – 95/65 lbs

8 Front Squats – 95/65 lbs

50’ Bear Crawl 

Endurance:

Rest Day

Olympic Lifting Training:

BB Rollouts

5 x 5-7 reps

BB Bent-Over-Row (Supinated grip)

5 x 5-7 reps

Monday 9-26-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar

2-3 x Max Reps

Landmines

2-3 x 10-15 reps each side

(SL) Step-up 

2-3 x 6-10 reps each side

Conditioning:

For Time: (15:00 Time Cap)

50-40-30-20-10 reps

Double Unders

10-8-6-4-2 reps Power Cleans – 155/105 lbs

8-8-8-8-8 reps HSPU

Endurance:

Pick ONE mode and perform...

Swim

1000 meters

Bike

9 miles

Run 

3 miles

Row

5000 meters

Olympic Lifting Technique:

5-7 sets of:

1 Snatch Pull + 2 Hang Snatches

Monday Motivation

Sunday 9-25-16

Rest Day.

Relax, Recover, and get ready for another week.

Saturday 9-24-16

Skill & Strength:

Every 1:30 x 10 sets:

Power Snatch + OHS + Hang Snatch (power or squat)

Conditioning:

4 Rounds: 22:00 Time Cap

10 GTOH – 95/65 lbs

15 Knees-2-Elbow 

20 Box Jumps

*Every 2:00 – 7 Heavy Swings – 70/53 lbs

**Start w/ KB Swings 

Friday 9-23-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

(SA) Standing DB Row

2-3 x 10-12 reps each side

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning:

3 Rounds: 17:00 Time Cap

10 (SA) KB Snatch Right + (SA) OH Lunge Right – 53/35

10 (SA) KB Snatch Left + (SA) OH Lunge Left – 53/35

20 Burpee - Box Jump Over – 24/20

30 Situps

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 9-22-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Ring Dips

2-3 x Max Reps 

KB Fig. 8s

2-3 x 12-20 reps each side

Then,

Hang Power Snatch + OHS

3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:

21-15-9 reps for time…(12:00 Time Cap)  

Thrusters – 95/65 lbs

Toes-2-Bar

*50’ Bear Crawl after each round

*20 Plyo Lunges (10L/10R) after BC

*this should be fast potentially under 10:00

Endurance:

Rest Day 

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps 

Snatch Grip Deadlift

5-7 x 2-3 reps

Wednesday 9-21-16

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:

-Station A:

5:00 AMRAP

7 Squat Cleans – 115/95 lbs

15 Swings – 53/35 lbs

-Station B: 

5:00 AMRAP

Row 250 meters

10 Burpee-over-Erg

-Station C: 

5:00 AMRAP

7/5 Wall Walks 

12 Box Jumps

*Rest 1:30 between each station 

Endurance:

For Time...

Run 800 meters (5-7% Incline)

Run 800 meters

Row 1000 meters

Olympic Lifting Technique:

Rest Day

Tuesday 9-20-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) Overhead Press

2-3 x 5-7 reps

KB Slashers

2-3 x 10-15 reps each side

Then,

Front Squat 5 x 5 reps

Conditioning:

5 Rounds: 17:00 Time Cap

8 Pullups (CTB)

10 Push Jerks – 135/95 lbs

12 KB SDHP – 70/53 lbs

25 Double Unders (RX is unbroken) 

Endurance:

Rest Day

Olympic Lifting Training:

BB Rollouts

5 x 5-7 reps

BB Bent-Over-Row (Supinated grip)

5 x 5-7 reps

Monday 9-19-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

CTB Pull-ups

2-3 x Max Reps

Landmines

2-3 x 10-15 reps each side

(SL) Step-up 

2-3 x 6-10 reps each side

Conditioning:

4 cycles of:

3:00 ON, 1:00 OFF

8 Hang Power Clean – 95/65 lbs

8 OHS – 95/65 lbs

8 steps OH Lunges – 95/65 lbs

25 Wall Ball

Endurance:

Pick ONE mode and perform...

Swim

3 x 300 meters, 1:30 OFF

Bike

3 x 3 mile, 1:30 OFF

Run

3 x 1200 meters, 1:30 OFF

Row

3 x 1000 meters, 1:30 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Snatch Pull + 2 Hang Snatches

Monday Motivation

Sunday 9-18-16

Rest Day.

Relax, Recover, and get ready for another week.

Saturday 9-17-16

Skill & Strength:

3 sets:

20 each side KB Slashers

20 Pike Situps

Conditioning:

5:00 ON, 1:00 OFF

6:00 ON, 2:00 OFF

7:00 ON AMRAP:

12 Box Jumps

15 Swings – 53/35 lbs

12 DB Thrusters – 45/25 lbs

15 Pull-ups

Friday 9-16-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

(SA) DB Rows

2-3 x 10-12 reps each side

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning:

4 Rounds: 15:00 Time Cap (RX+: 5 rounds)

6 Push Jerks – 115/75 lbs

9 Hang Power Cleans – 115/75 lbs

12 Front Squats – 115/75 lbs

50 Double Unders

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 Front Squat

Thursday 9-15-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

HSPU

2-3 x Max Reps

KB Fig. 8a

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:

21-15-9 reps (15:00 Time Cap)

Deadlifts – 225/155 lbs

Ring Dips

*7 Manmakkers after each round – 45/25 lbs

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Snatch Grip Deadlift

5-7 x 2-3 reps

Wednesday 9-14-16

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:

4 cycles of: 4:00 ON, 1:00 OFF

4 min AMRAP 

5 Power Cleans – 135/95 lbs

8 Burpees

12 Box Jump Overs

15 Situps

*restart where you left off

Endurance:

For Time...

Run 800 meters (5-7% Incline)

Run 800 meters

Row 1000 meters

Olympic Lifting Technique:

Rest Day

Tuesday 9-13-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) Bench Press

2-3 x 5-7 (2:00 recovery)

KB Slashers

2-3 x 10-15 reps each side

Then,

Box Squat

6-8 sets:

Every 90 sec X 3 reps - Tempo 33x1 

Conditioning:

3 Rounds: 20:00 Time Cap

10 Hang Power Snatch – 95/65 lbs (RX+ 115/75 lbs

15 Wall Ball (RX+ heavy; 30/20 lbs)

20 Plyo Lunges

50’ Bear Crawl 

Endurance:

Rest Day

Olympic Lifting Training:

BB Rollout

5 x 5-7 reps

BB Bent-Over-Row

5 x 5-7 reps

Monday 9-12-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Weighted/Strict Pullups

2-3 x 5-8 reps

Landmines

2-3 x 10-15 reps each side

(SL) Step-up 

2-3 x 6-10 reps each side

Conditioning:

18-15-12-9 reps

Hang Squat Clean – 95/65 lbs

KB Swings – 70/53 lbs

Toes-2-Bar

Doulbe Unders x 3 (54-45-36-27 reps) 

Endurance:

Pick ONE mode and perform:

Swim

4 x 200 meters, 1:30 OFF

Bike

4 x 2 mile, 1:30 OFF

Run

4 x 800 meters, 1:30 OFF

Row

4 x 800 meters, 1:30 OFF

Olympic Lifting Technique:

5-7 sets of:

1 Snatch Pull + 2 Hang Snatches

Monday Motivation

Sunday 9-11-16

Rest Day.

Relax, Recover, and get ready for another week.

Saturday 9-10-16

Strenth & Skill

3 sets of:

Pistols x 16 reps (8L/8R)

Plyo Pushups x 7-10 reps

Conditioning:

"I go, You go"

10 Rounds a team, 5 as and individual 

10 Jumping Lunges (5L/5R)

9 KB SDHP – 70/53 lbs

8 Hang Power Snatch – 75/55 lbs

9 Box Jumps

10 Sprawls (burpee, no pushups)

Friday 9-9-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

(SA) Overhead Press

2-3 x 10-12 reps each side

Windmills

2-3 x 8-12 reps each side 

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning:

3 Rounds: 15:00 Time Cap

15 Thrusters – 95/65 lbs

7/5 Wall Walks

15 Pullups

50’ Bear Crawl

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 Front Squat

Thursday 9-8-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

DB Snatch

2-3 x 7-10 reps each side 

KB Fig. 8s

2-3 x 12-20 reps each side

Then,

Hang Power Clean + Jerk

3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:

10! (10-9-8-7-6-5-4-3-2-1 reps)

Squat Cleans – 115/75 lbs

Toes-2-Bar

Ring Dips (RX is strict)

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Snatch Grip Deadlift

5-7 x 2-3 reps

Wednesday 9-7-16

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:

15 min AMRAP

20 Box Jumps Overs

20 Swings

20 Wall Ball 

*Every 3:00 7 Burpees (RX start with burpees)

Endurance:

For Time...

Row 1000 meters

Run 800 meters

Run 800 meters (5-7% Incline)

Olympic Lifting Technique:

Rest Day

Tuesday 9-6-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Wall Walks

2-3 x 5-7 (2:00 recovery)

KB Slashers

2-3 x 10-15 reps each side

Then,

Back Squat

6-8 sets: 

Every 90 sec X 3 reps - Tempo 33x1 

Conditioning:

17:00 Time Cap

4 Rounds of Cindy

15 OHS – 135/95 lbs

3 Rounds of Cindy 

12 Power Clean and Jerks – 135/95 lbs 

2 Rounds of Cindy

9 Power Snatch – 135/95 lbs 

1 Round of Cindy 

Endurance:

Rest Day 

Olympic Lifting Training:

BB Rollout 

5 x 5-7 reps

BB Bent-Over-Row

5 x 5-7 reps

Monday 9-5-16

"Labors of Love"

5 cyles

5:00 ON / 1:00 OFF

40 KB Swings - 53/35 lbs

20 Burpees

15 Power Cleans - 135/95 lbs

40 Wall Ball

20 Toes-2-Bar

15 Front Squats - 135/95 lbs

Monday Motivation

Sunday 9-4-16

Rest Day.

Relax, Recover, and get ready for another week.

Saturday 9-3-16

Skill & Strength

3 sets:

20 each side KB Slasher

20 each side Cross Over Step

20 alt Pike Situps

Conditioning

4 rounds: 22:00 Time Cap

Run 200 meters

16 Deadlifts - 185/125 lbs

Row 250 meters

16 2DB Thrusters - 50/35 lbs

Friday 9-2-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

(SA) Bench Press 

2-3 x 10-12 reps each side

Windmills 

2-3 x 8-12 reps each side 

(SL) Deadlifts 

3-4 x 10-15 reps

Conditioning: 

12 min AMRAP 

Ladder up x 3 reps each round 

Thrusters – 95/65 lbs

Pullups Heavy 

Swings – 70/53 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 9-1-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Pull-ups

2-3 x Max Reps

KB Fig. 8s 

2-3 x 12-20 reps each side

Then,

Hang Power Snatch + OH Squat

3-4 x 1.1.1 reps (10 second between reps) *1 = 1 of the combo

Conditioning:

5 Rounds: 17:00 time Cap

9 Hang Power Clean and Jerk – 115/75 lbs

15/11 Ring Dips

21 Wall Ball 

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Snatch Grip Deadlift

5-7 x 2-3 reps

Monthly Inspiration: September