Monday 10-31-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength

(SA) DB Row

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:

“Amanda”

9-7-5 reps…

Muscle-up (Mod: is C2B Pullups & Dips) 

Squat Snatch – 135/95 lbs

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 meters

Olympic Lifting Technique:

5-7 sets of:

1 Snatch Pull + 1 Hang Snatch + 1 Snatch

Monday Motivation

Sunday 10-30-16

Rest Day.

Mobilize and stretch. 

Relax, Recover, and get ready for another week.

Saturday 10-29-16

station a:

4:00 AMRAP

25 Heavy Swings – 70/53 lbs

25 Wall Ball

station b:

4:00 AMRAP

25 Deadlifts – 185/125 lbs

25 Wall Ball

station c:

4:00 AMRAP

25 Burpee-Box Jump overs

25 Wall Ball

station d:

For Time (chipper)

25 Heavy Swings

25 Deadlifts

25 Burpee-Box Jump Overs

25 Wall Ball 

*Athletes complete station a-c once, in any order.

There is a one minute rest between each station. 

**Everyone does station d together starting at minute 15:00

Friday 10-28-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Strict Pull-ups

2-3 x Max Reps

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts

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 R

20-40-20 Shuttle Run

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 10-27-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

2DB Skull Crushers

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:

4 Rounds: 17:00

9 Hang Clean + Jerk – 95/65 lbs

12 Toes-2-Bar

15 Box Jumps

50” Bear Crawl 

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Snatch Grip Deadlift

5-7 x 2-3 reps

Wednesday 10-26-16

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

50 Double Unders

40 Wall Ball

30 Situps

20 Deadlifts – 225/155 lbs 

10 Burpees

*restart where you left off

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 10-25-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Dips 

2-3 x Max Reps 

KB Slashers 

2-3 x 10-15 reps each side 

Then,

Front Squat

5 x 3-4 reps

Conditioning:

3 Round for time...

Run 300 meters 

20 Hang Squat Snatch – 75/55 lbs

20 Pullups 

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 10-24-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

(SA) DB Standing Row

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:

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 and perform...

Swim 

4 x 250 meters 

Bike 

4 x 2 miles 

Run 

4 x 800 meters 

Row 

4 x 900 meters 

Olympic Lifting Technique: 

5-7 sets of:

1 Snatch Pull + 2 Hang Snatches

Monday Motivation

Sunday 10-23-16

Rest Day.

Mobilize and stretch. 

Relax, Recover, and get ready for another week.

Saturday 10-22-16

Skill & Strength:

4 Rounds:

100 meters Farmers Carry - as heavy as possible (AHAP)

15 Pike Situps

Conditioning:

"Heartbreak Kid"

3 rounds:

10 front squats - 185/135 lbs

20 C2B pull ups

50 double unders

Friday 10-21-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Strict Pull-ups

2-3 x Max Reps

Windmills

2-3 x 8-12 reps each sid

 (SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

4 Rounds: (17:00 Time Cap)

15 Deadlifts – 255/165 lbs

30 KB Snatch (15L/15R) – 53/35 lbs

30 Lunges (15L/15R) – 53/35 lbs (KB in Goblet Squat position)

15/11 Ring Dips

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 10-20-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

2DB Skull Crushers

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: 

For Time: 15:00 Time Cap

12 Thrusters – 135/95 lbs

12 Burpee-over-Bar 

12 Hang Clean Thrusters – 135/95 lbs

12 Burpee-over-Bar 

12 Grond-2-OH – 135/95 lbs

12 Burpee-over-Bar

12 Shoulder-2-OH

12 Burpee-over-Bar

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps 

Snatch Grip Deadlift

5-7 x 2-3 reps

Wednesday 10-19-16

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:

"Lurong Living Challenge"

12 min AMRAP

15 Wall Ball

30 Swings – 70/53 lbs

60 Double Unders 

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 10-18-16

Mobility:

Biceps, Traps, IT bands 

Skill & Strength:

Handstand Push-ups

2-3 x Max Reps 

KB Slashers 

2-3 x 10-15 reps each side 

Then,

Front Squat

5 x 3-4 reps 

Conditioning:

3 cycles of: 5:00 ON, 1:00 OFF 

15 Overhead Squats – 115/75 lbs 

20 Box Jumps 

15 TTB 

20/16 cals Row 

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 10-17-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

(SA) DB Snatch

2-3 x 8-12 reps

Landmines

2-3 x 10-15 reps each side

(SL) Step-up 

2-3 x 6-10 reps each side

Conditioning:

4 Rounds: 17:00

5 Power Clean

10 Front Squat

5 Jerk

15 Pullups

(scale the number if needed)

(men 135 lbs, women 95 lbs)

Endurance:

Pick ONE mode and perform...

Swim

4 x 250 meters

Bike

4 x 2 miles

Run

4 x 800 meters 

Row

4 x 900 meters 

Olympic Lifting Technique:

5-7 sets of:

1Snatch Pull + 2 Hang Snatches

Monday Motivation

Sunday 10-16-16

Rest Day.

Mobilize and stretch. 

Relax, Recover, and get ready for another week.

Saturday 10-15-16

Skill & Strength:

Accumulate 3 minutes of "L"-Sit hold

*4 Pistols each time there is a break 

Conditioning:

AMRAP: 25 minutes

7 Hang Power Snatch – 75/55 lbs

10 Wall Ball

15 Situps 

10 Box Jumps 

7 KB SDHP – 70/53 lbs

*Partners perform workout as an "I go, you go"

Friday 10-14-16

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength:

Strict Toes-to-Bar

2-3 x Max Reps

Windmills

2-3 x 8-12 reps each side

(SL) Deadlifts

3-4 x 10-15 reps

Conditioning:

“Lurong 2016 Challenge WOD 3” 

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

Hang Squat Clean Thruster – 95/65 lbs 

Bar Facing Burpee

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 10-13-16

Mobility:

Chest, Hips, Adductors

Skill & Strength:

2DB Skull Crushers

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:

AMRAP: 15 minutes

9 Manmkkers – 45/25 lbs

15 TTB

21/15 Cal Row

30 DU (RX is unbroken)

Endurance:

Rest Day 

Olympic Lifting Technique:

Good Mornings 

5-7 x 2-3 reps

Snatch Grip Deadlift

5-7 x 2-3 reps

Wednesday 10-12-16

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

4:00 ON, 1:00 OFF

15 Push Press – 95/65 lbs

12 Front Squats – 95/65 lbs

12 KB Swings – 70/53 lbs

9 Box Jumps (High)

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance - 20 minutes

Olympic Lifting Technique:

Rest Day

Tuesday 10-11-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Dips

2-3 x Max Reps

KB Slashers

2-3 x 10-15 reps each side

Then,

Back Squat

5 x 3-4 reps 

Conditioning:

15 rounds of: (Time Cap: 20 minutes)

5 Wall Ball

3 HSPU

1 Clean – 225/135 lbs

*Full holleyman is 30 rounds

*RX+ option: 20 min AMRAP

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 10-10-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

(SA) DB Rows

2-3 x 10-15 reps

Landmines

2-3 x 10-15 reps each side

(SL) Step-up 

2-3 x 6-10 reps each side

Conditioning:

20-16-12-8-4 reps

Alternating steps of Reverse Lunge w/ KB in goblet position (start/end position is standing on a 45 lb Plate

Pull-ups

(SA) KB Clean and Jerk (10/10, 8/8, etc)– 53/35 lbs

(HR) Pushups

Endurance:

Pick ONE mode and perform...

Swim 1500 meters

Bike 10 miles

Run 3 miles

Row 5000 meters

Olympic Lifting Technique:

5-7 sets of:

1 Snatch Pull + 2 Hang Snatches

Monday Motivation

Sunday 10-9-16

Rest Day.

Mobilize and stretch. 

Relax, Recover, and get ready for another week.

Saturday 10-8-16

Skill & Strength:

3 sets...

200' Farmers Carry

100'Overhead Waiters Walk (50R/50L) 

Conditioning:

9-6-3 reps 

Thrusters – 135/85 lbs

Burpee-Pullups

Then,

12-9-6 reps

Hang Squat Cleans – 115/75 lbs

HSPU (women 9/6/4 reps)

Then,

15-12-9 reps

OHS – 95/65 lbs

TTB

Friday 10-7-16

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:

For time:

12 thruster - 105/70

12 burpees

12 hang Squat Clean + OH 

12 Burpees

12 Hang Snatch

12 Burpees

12 Overhead Squat

12 Brurpees

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 10-6-16

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:

AMRAP: 15 minutes

8 Deadlifts - 255/165 lbs

15/12 Ring Dips

20 Wall Ball

*every 3:00 - 20 Plyo Lunge (10L/10R)

**start with lunges

Endurance:

Rest Day

Olympic Lifting Technique:

Good Mornings

5-7 x 2-3 reps

Snatch Grip Deadlift

5-7 x 2-3 reps

Wednesday 10-5-16

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

4:00 On, 1:00 OFF

50’ Bear Crawl

25 Unbroken DU

15 KB Swings – 53/35 lbs

10 Box Jumps

5 Manmkkers – 45/25 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance - 20 minutes

Olympic Lifting Technique:

Rest Day

Tuesday 10-4-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

2DB Flys

2-3 x 12-15 reps

KB Slashers

2-3 x 10-15 reps each side

Then,

Back Squat

5 x 3-4 reps

Conditioning:

4 Rounds for time: 18:00 Cap 

7 Hang Squat Cleans – 115/75 lbs

10 Buree-over-Bar

12 KTE 

20 steps OH Walking Lunges – 45/24 lbs  

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 10-3-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict 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:

Complex S: (Barbell – 95/65 lbs)

7 Snatch Grip Deadlifts

6 Hang Power Snatch

6 steps OH Lunges

5 OHS

Cindy:

5 Pullups

10 push-ups

15 air squats 

For Time:

16:00 Time Cap

3 Rounds Cindy

3 Rounds Complex S

2 Rounds Cindy

2 Rounds Complex S

1 Round Cindy

1 Round Complex S

Endurance:

Pick ONE mode and perform...

Swim 1500 meters

Bike 10 miles

Run 3 miles

Row 5000 meters

Olympic Lifting Technique:

5-7 sets of:

1 Snatch Pull + 2 Hang Snatches

Monday Motivation

Sunday 10-2-16

Rest Day.

Mobilize and stretch. 

Relax, Recover, and get ready for another week.

Saturday 10-1-16

Skill & Strength:

Every 1:30 x 10 sets:

Power Clean + Front Squat + Hang Clean (power or squat)

Conditioning:

Partner WOD

12 Rounds as a team (6 as an individual)

3 ManMakkers

7 KB SDHP – 70/53 lbs

7 each leg Plyo Lunges

12/9 HR Pushups

12 Pike Situps

* partners alternate movements)

Monthly Inspiration: October