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

Monday Motivation

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

Monday Motivation

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

Monday Motivation

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

Tuesday 11-8-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Ring Dips

2-3 x Max Reps

KB Slashers

2-3 x 10-15 reps each side

Then,

Box Squats

5 x 3-4 reps

Conditioning:

12 min AMRAP

10 Deadlifts – 225/155 lbs

15 Burpees

200 meter Run

Endurance:

Rest Day

Olympic Lifting Training:

BB Rollouts

5 x 5-7 reps

Snatch Grip Deadlifts

5 x 5-7 reps

Monday 11-7-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

2DB Standing Bent-over-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:

3-6-9-12-15 reps (15:00 Time cap)

Clean and Jerks

Ring Dips

Box Jump Overs – 24”/20”

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 Motvation

Sunday 11-6-16

Rest Day.

Mobilize and stretch. 

Relax, Recover, and get ready for another week.

Saturday 11-5-16

Skill & Strength:

Tension Front Squats

6 x 3 reps (don’t come to full extension for the first two squats, extend as high as quarter squat before sitting back down

*start @ about 60-65% 1RM and build if possible 

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”

Friday 11-4-16

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:

20-16-12-8-4 reps (12:00 cap)

Push Press - 95/65 lbs

Steps Front Rack Lunges - 95/65 lbs 

Box Jumps

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 11-3-16

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:

AMRAP: 15 minutes

20 DB Thrusters – 45/25 lbs

15/11 Cals Row

20 Pushups

30 Double Unders

20 Swings – 53/35 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 11-2-16

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 

25 Situps

20 KB Snatches (10L/10R) – 53/35 lbs 

15 Burpees

10 Deadlifts – 225/155 lbs

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 11-1-16

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Handstand Pushups

2-3 x Max Reps

KB Slashers

2-3 x 10-15 reps each side

Then,

Back Squats

5 x 3-4 reps

Conditioning:

For Time…

Run 300 meters

50 Wall Ball

20 Toes-2-Bar

Run 300 meters

35 Wall Ball

15 Toes-2-Bar

Run 300 meters

20 Wall Ball

10 Toes-2-Bar 

Endurance: 

Rest Day

Olympic Lifting Training:

BB Rollouts

5 x 5-7 reps

BB Bent-Over-Row (Supinated grip)

5 x 5-7 reps

Monthy Inspiration: November