Tuesday 1-31-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

Landmines

3-4 x 12-15 reps each side

Floor Wipers

3-4 x 12-15 reps each side

Curtsy (crossover Lunge (hold KB as goblet squat position)

3-4 x 8-10 reps each side

Conditioning:

21-15-9 reps

Power Cleans - 135/95 lbs

Dips

Rest 3:00

Run 800 meters (5% incline)

Endurance:

Rest Day

Olympic Lifting Training: (Snatch technique) 

6-10 sets...(build to a heavy set)

2-Position Snatch (1 hang Snatch - below knee + 1 Snatch - floor)

*Pause for 2 seconds in catch position

Monday 1-30-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

(SL) Front Rack Step-ups

3-4 x 8-12 reps each side

Good Mornings

3-4 x 10-12 reps each side

Back Squats

4-5 x 4-5 reps

Conditioning:

17 min time cap:

Row 1000 meters

Then,

AMRAP:

9 pull-ups

12 HR Pusups

15 Swings - 53/35 lbs

Endurance:

Pick ONE mode and perform...

Swim

6 x 3:00 ON, 1:00 OFF

Bike

6 x 4:00 ON, 1:00 OFF

Run

6 x 3:00 ON, 1:00 OFF

Row

6 x 3:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Grip Push Press

3-5 x 2-3 reps 

Overhead Squats

3-5 x 3-4 reps

Monday Motivation

Sunday 1-29-17

Skill & Strength:

7-10 sets...

1 Front Squat + 1 Squat Jerk 

Conditioning:

2 sets... 

Run 400 meters

Row 1000 meters

Run 400 meters (5-7% incline)

Saturday 1-28-17

Skill & Strength:

3 sets; not-for-time:

50' DBL OH KB walk

50' DBL KB Farmers Carry

50' Bear Crawl

Conditioning:

For time...

50 KB SDHP - 70/53 lbs

Run 400 meters

50 Thrusters - 75/55 lbs

Run 400 meters

50 Pullups

Run 400 meters

50 thrusters - 75/55 lbs

Run 400 meters

50 KB SDHP - 70/53 lbs 

Friday 1-27-17

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength: (Gymnastics)

Strict Pull-ups

3-4 x 7-12 reps (unborken or weighted) 

Handstand Push-ups

3-4 x Max reps

(SL) Box Jumps

4-5 x 5-7 reps

Conditioning:

2 Rounds for time...

Row 50 Calories

35 Heavy Swings - 70/53 lbs

20 Dips

5 Manmakers - 40/25 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

4 sets of:

6:00 ON, 1:30 OFF

Olympic Lifting Technique: (clean and jerk)

5-7 sets:

1 Squat Clean + 1 Hang Power Clean + 1 Jerk

Thursday 1-26-17

Mobility:

Chest, Hips, Adductor

Skill & Strength: (Upper body emphasis) 

X-Symmetry

3-4 x 10-12 reps each movement

(SA) DB Bench Press

3-4 x 7-10 reps each side

(SA) DB Ground-2-OH

3-4 x 10-15 reps each side

Conditioning:

4 Rounds for time...

Run 400 meters

12 Front Squats - 155/105 lbs

12 Toes-2-Bar

25 Double Unders (Unborken Preferred) 

Endurance:

Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)

Halting Clean Deadlifts (pause for 2 seconds: just off floor, Hang, Power, and full extension position)

4-5 x 3-5 reps

1 Power Clean + 1 Hang Power Clean + 2 Jerks

4-5 x 3-5 reps (light weight but consistent fast footwork is the goal)

Wednesday 1-25-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)

(SA) DB Thrusters

3-4 x 7-10 each side

BB Rollouts

3-4 x 7-10 reps

(SA) KB Swings (alternating preferred)

3-4 x 15 each arm

Conditioning:

For Time...

15 Power Cleans - 115/75 lbs

35 Burpee-over-Bar

15 Hang Squat Cleans - 115/75 lbs

35 Burpee-over-Bar

15 Shoulder-2-OH - 115/75 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 1-24-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

Windmills

3-4 x 12-15 reps each side

Cable or Banded Chop

3-4 x 12-15 reps each side

Coosak Squats (hold KB as goblet squat position)

3-4 x 8-10 reps each side

Conditioning:

AMRAP: 15 minutes

50 Double Unders

15 Push Press - 115/75 lbs

15 Pull-ups 

Endurance:

Rest Day

Olympic Lifting Training: (Snatch technique) 

6-10 sets...(build to a heavy set)

2-Position Snatch (1 hang Snatch - below knee + 1 Snatch - floor)

*Pause for 2 seconds in catch position

Monday 1-23-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

Curtsy Lunges

3-4 x 8-12 reps each side

(SL) Stability Ball Hamstring Curls

3-4 x 10-12 reps each side

Front Squats

4-5 x 4-5 reps

Conditioning:

3 Rounds for time...

Row 500 meters

12 Deadlifts - BW for men; 75% BW for women

21 Box Jumps - 24"/20"

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 7:00 ON, 1:00 OFF

Row

3 x 7:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 2-3 reps 

Hang Power Snatch

3-5 x 3-4 reps

Monday Motivation

Sunday 1-22-17

Skill & Strength:

7-10 sets...

5 Back Squats + 4 steps Rear Rack Lunges + 1 Snatch Grip Push Press + 3 Overhead Squats + 2 steps OH Lunges

Conditioning:

3 sets...

Run 400 meters

Row 500 meters

Saturday 1-21-17

Skill & Strength:

3 sets; not-for-time:

50' DBL OH KB walk

50' DBL KB Farmers Carry

50' Bear Crawl

Conditioning:

4 rounds for time...

21 calories Rowing

15 Box Jumps - 24"/20"

9 Burpee-Pullups

Friday 1-20-17

Mobility:

Hip Flexor, Calves, Forarm

Skill & Strength: (Gymnastics)

Dips (Ring or stationary)

3-4 x 7-12 reps (unborken or weighted) 

Toes-2-Bar

3-4 x Max reps

Pistols

4-5 x 5-7 reps

Conditioning:

4 Rounds

10 Pullups 

15 Burpees-over-Rower

20 Cals Rowing

25 Abmat Situps

Endurance:

Pick a mode:

Swim, Bike, Run, Row

5 sets of:

6:00 ON, 1:30 OFF

Olympic Lifting Technique: (clean and jerk)

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 1-19-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis) 

Cable or DB Flys 

3-4 x 10-12 reps 

Alt DB or KB SOTS Press 

3-4 x 7-10 reps each side

(SA) DB Row (Knee on bench)

3-4 x 10-15 reps each side

Conditioning: 

For Time...

Row 1000 or Run 800 meters

50 Step-ups w/ DBs at your side (25L/25R) - 30/20 lbs

25 Clean an Jerks - 165/110 lbs 

Endurance: 

Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory) 

Halting Clean Deadlifts (pause for 2 seconds: just off floor, Hang, Power, and full extension position)

4-5 x 3-5 reps

1 Power Clean + 1 Hang Power Clean + 3 Front Squats

4-5 x 3-5 reps (light weight but consistent fast footwork is the goal)

Wednesday 1-18-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)

2DB OH Bugarian Squat

3-4 x 7-10 each leg 

BB Rollouts

3-4 x 7-10 reps 

TGU

3-4 x 2-3 each arm

Conditioning:

EMOM: 18 minutes

Minute 1 - 7-10 reps Handstand Pushups (MOD: 2DB "Z"-Press)

Minute 2 - 10-12 reps Toes-2-Bar (MOD: Pike Situps)

Minute 3 - 12-15 reps Burpees (MOD: Burpee w/out pushups)

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 1-17-16

Mobility: 

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

Landmines 

3-4 x 12-15 reps each side 

Floor Wipers

3-4 x 12-15 reps each side

Alt. Reverse Crossover Lunge w/ Alt. DB Curls (Step back and curl w/ the same side)

3-4 x 8-10 reps each side

Conditioning:

AMRAP: 15 minutes 

10 Deadlifts - 225/155 lbs 

15 Box Jumps - 24"/20"

Run 300 meters (0.19 miles)

Endurance:

Rest Day

Olympic Lifting Training: (Snatch technique)

6-10 sets...(build to a heavy set)

3-Position Snatch (1 hang Snatch - above knee + 1 Hang Snatch - below knee + 1 Snatch - floor)

*Pause for 2 seconds in catch position

Monday 1-16-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

(SL) Step-ups

3-4 x 8-12 reps each side

BB Good Mornings

3-4 x 10-12 reps

Tempo Box Squats

4-5 x 4-5 reps

Conditioning:

3 sets of...

3 min AMRAP:

Row 600/500 meters

Max Reps - Manmakers - 35/20 lbs

Rest 2:00

Endurance:

Pick ONE mode and perform... 

Swim

3 x 5:00 ON, 1:00 OFF

Bike 

3 x 7:00 ON, 1:00 OFF

Run 

3 x 6:00 ON, 1:00 OFF

Row 

3 x 6:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work) 

Overhead Squats Push Press

3-5 x 4-6 reps 

Hang Power Snatch

3-5 x 3-4 reps

Monday Motivation

Sunday 1-15-17

Skill & Strength:

10-12 Sets...

3 Back Squats + 1 Rear Rack Push Press + 3 OVerheas Squats

Conditioning:

15 sets:

Row 250 meters

Rest 30 seconds

Saturday 1-14-7

Skill & Strength:

3 sets; not-for-time:

50' DBL OH KB walk

50' DBL KB false Grip Farmers Carry

Conditioning:

4 Rounds for time...

Run 400 meters

30 Wall Ball

30 Box Jumps - 24"/20"

Friday 1-13-17

Mobility:

Hip Flexor, Calves, Forams

Skill & Strength: (Gymnastics)

Pull-ups

3-4 x 7-12 reps (unborken)

Handstand Pushups

3-4 x Max reps 

Pistols 

4-5 x 5-7 reps

Conditioning: 

AMRAP: 12 minutes 

40 Skaters (20L/20R) 

30 KB Swings - 53/35 lbs 

20 Hanging Knees-2-Elbow 

10 Ground-2-OH - 135/95 lbs 

Endurance: 

Pick a mode: 

Swim, Bike, Run, Row 

5 sets of: 

6:00 ON, 1:30 OFF

Olympic Lifting Technique: (clean and jerk) 

5-7 sets: 

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 1-12-17

Mobility:

Chest, Hips, Adductor

Skill & Strength:(Upper body emphasis) 

X-Symmetry

3-4 x 10-12 reps

(SA) OH Press 

3-4 x 8-12 reps each side

(SA) DB Standing Bent-over-Row 

4-5 x 10-15 reps each side

Conditioning:

3 sets: 8:00 Time Cap

Row 500 meters 

Run 400 meters 

12 Knees-to-Elbow 

10 Burpees-Box Jumps - 24/20" 

8 Handstand Pushups (Mod: Inchworms) 

Rest with the remainder of the 8 minutes 

Endurance:

Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory) 

Halting Clean Deadlifts (pause for 2 seconds: just off floor, Hang, Power, and full extension position)

4-5 x 3-5 reps

3 Position Clean (1 Hang Clean + 1 Hang Clean *below knee + 1 Clean *floor)

4-5 x 3-5 reps (light weight but consistent fast footwork is the goal)

Wednesday 1-11-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

Goblet Coosak Squat

3-4 x 7-10 each leg

Hollow Rock Holds (hold plate, arms extended, above eyes) 

3-4 x 10-12 reps

"L"-Sit

4-5 x 20-30 sec ON, 30-40 sec OFF 

Conditioning:

2 rounds for time...

Run 600 meters (.37 miles)

60 KB Swings - 53/35 lbs

60 Goblet Squats - 53/35 lbs

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 1-10-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

Windmills

3-4 x 12-15 reps each side

KB Slasher

3-4 x 12-15 reps each side

(SL) Deadlifts w/ DBs

4-5 x 10-15 reps each side

Conditioning: 

AMRAP: 4 minutes

20 alt DB Push Press - 45/25 lbs

10 Toes-2-Bar

-rest 3:00-

AMRAP: 4 minutes

15 DB Hang Squat Cleans - 45/25 lbs

10 Burpees

-rest 3:00-

4:00 Time cap

Max Cal Row 

Endurance:

Rest Day

Olympic Lifting Training: (Snatch technique)

8-10 sets...(build to a heavy set)

1 Power Snatch + 1 Hang Snatch (squat)

*Pause for 2 seconds in catch position

Monday 1-9-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

Pistols (MOD: onto the box)

3-4 x 8-12 reps each side

Stability ball (SB) Hamstring Curls

3-4 x 10-12 reps

Pause Front Squats - Tempo 1311

4-5 x 4-5 reps

Conditioning:

Complete AMRAP: 12 minutes...

Row 300 meters

20 steps Lunges w/ KBs/DBs at side - 45/25 lbs

30 Situps

20 steps (alt) Lateral Lunge w/ KBs/DBs inside knees - 45/25 lbs

Endurance:

Pick ONE mode and perform...

Swim

4 x 4:00 ON, 1:00 OFF

Bike

4 x 6:00 ON, 1:00 OFF

Run

4 x 5:00 ON, 1:00 OFF

Row

4 x 5:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Grip (rear rack)

Push Press 3-5 x 4-6 reps

Snatch Balance 

3-5 x 3-4 reps

Monday Motivation

Sunday 1-8-17

Rest and recovery

Saturday 1-7-17

Skill & Strength:

4-5 sets of...

50' Bear Crawl

50' Farmers Carry

Conditioning:

5 sets...

1 minutes stations-

Station 1 – 300/250 Meter Row

Station 2 – 30/20 Push-Ups

Station 3 – 30 KB Swings - 53/35 lbs 

Station 4 – 50 Double Unders (60 singles unders)

Station 5 – Rest

Friday 1-6-17

Mobility:

Hip Flexor, Calves, Forams

Skill & Strength: (Gymnastics)

Toes-2-Bar

3-4 x 7-12 reps (unborken) 

Dips

3-4 x Max reps

Box Jump from seated position (sit on a box, and in one fluid movement stand and jump onto a second box

 4-5 x 5-7 reps

Conditioning:

4 cycles of...

3:00 ON, 1:00 OFF

10 Shoulders-2-OH - 95/65 lbs

12/10 Pullups

20 steps Front Rack Lunges (10L/10R) 

*restart where you left off.

Endurance:

Pick a mode: Swim, Bike, Run, Row

3 sets of:

7:00 ON, 1:30 OFF

Olympic Lifting Technique: (clean and jerk) 

5-7 sets: 

 Hang Clean + 1 Hang Clean (below the knees) + 1 Clean + 1 Jerk *build to a heavy set

Thursday 1-5-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength:(Upper body emphasis) 

X-Symmetry

3-4 x 10-12 reps

2DB Skull Crusher

3-4 x 10-15 reps

(SA) DB Snatch

4-5 x 7-10 reps each side

Conditioning:

3 rounds for time...

Run 400 meters 

20 Russian Swings - 70/55 lbs

Run 200 meters

12 Burpees 

Endurance:

Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory) 

Halting Clean Deadlifts (pause for 2 seconds: just off floor, Hang, Power, and full extension position)

4-5 x 3-5 reps

Jerk Balance 

4-5 x 3-5 reps (light weight but consistent fast footwork is the goal)

Wednesday 1-4-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

Bulgarian Split Squat w/ DBL KBs or DBs Overhead

3-4 x 7-10 each leg

BB Rollouts

3-4 x 10-12 reps

Alt. Curtsey Lunge w/ alt DB Curls

4-5 x 8-12 each side

Conditioning:

4 rounds for time...

25 Wall Ball - 20/14 lbs

15 SDHP - 75/55 lbs

25 Box Jumps - 24"/20"

15 Push Press - 75/55 lbs

60 Double Unders (MOD: 100 singles) 

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 1-3-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

Landmines

3-4 x 12-15 reps each side

Floor Wipers

3-4 x 12-15 reps each side

(SL) Deadlifts w/ DBs

4-5 x 10-15 reps each side

Conditioning: 

For time...

Row 1000 meters

50 Thrusters - 45/35 lbs

40 Burpees-over-Rower

30 Pullups

Endurance:

Rest Day

Olympic Lifting Training: (Snatch technique)

A. 

Snatch Balance

5 X 3 reps

B.

EMOM: 12 minutes

1 Power Snatch + 1 Snatch (squat)

Monday 1-2-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

SL Step-ups w/ DBs

3-4 x 8-12 reps each side

Good Mornings

3-4 x 10-12 reps

Back Squats

4-5 x 6-9 reps

Conditioning:

Complete AMRAP: 12 minutes...

6 Strict Handstand Push-Ups (MOD: 3/2 Wall Walks)

9 Ring Dips

12 Toes to Bar

15/12 Calorie Row

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: (Snatch Accessory Work)

Snatch Grip (rear rack) Push Press

3-5 x 4-6 reps

Overhead Squat

3-5 x 5-7 reps

Monday Motivation

Sunday 1-1-17

Rest and Recovery Day

But if you need something to do, try this...

Skill & Strength:

7-10 sets...

1 Hang Snatch + 1 Snatch + 2 Overhead Squats

Conditioning:

3 Rounds for time...

30 Wall Ball

12 Hang Squat Snatch - 95/65 lbs

Monthly Inspiration: January