Tuesday 2-28-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

Lamdmines

3-4 x 12-15 reps each side

Toes-2-Bar

3-4 x 12-15 reps each side

Alt. Curtesy Lunges w/ Alt. Bicep curls

3-4 x 8-10 reps each side

Conditioning:

4 rounds-for-time:

60 Double Unders 

30 Push-ups

15 Front Squats - 115/75 lbs

7 Strict Pull-ups

Endurance:

Rest Day

Olympic Lifting Training: (Snatch technique)

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

Snatch X 1.1 (drop and reset but take no more than 10 seconds between reps)

*Pause for 2 seconds in catch position

Monday 2-27-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

(SL) Step-ups

3-4 x 8-12 reps each side

Alt. Curtesy Lunges

3-4 x 7-10 reps each side

Front Squats

4-5 x 4-5 reps

Conditioning:

21-15-9 reps

Hang Power Snatch

Toes-2-Bar

Wall Ball X 2 reps (42-30-18 reps)

Endurance:

Pick ONE mode and perform...

Swim 

5 x 3:00 ON, 1:00 OFF

Bike 

5 x 4:00 ON, 1:00 OFF

Run 

5 x 3:00 ON, 1:00 OFF

Row

5 x 3:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work) 

1 Snatch Grip Push Press + 2 OHS

3-5 x 2-3 reps

High Hang Snatch w/ pause in catch position

3-5 x 3-4 reps

Monday Motivation

Sunday 2-26-16

Skill & Strength:

7-10 sets...

1 Press + 1 Push Press + 1 Push Jerk

Conditioning:

2 sets...

Run 400 meters

Row 1000 meters

Run 400 meters (5-7% incline)

Saturday 2-25-17

Skill & Strength:

3 sets; not-for-time:

50' DBL Front Rack KB walk

50' DBL DB Unbalanced Carry each variation (1 hand OH, 1 hand Down)

50' Bear Crawl 

Conditioning:

For time...

Run 400 meters

10 Bar Muscle-ups

Run 400 meters

20 C2B Pull-ups

Run 400 meters

30 Pull-ups

Run 400 meters

40 Dips

Friday 2-24-17

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:

From Crossfit open workout 17.1

For time: 20:00 cap

10 (SA) alt DB Snatch - 50/35 lbs

15 Burpee Box Jump Over

20 (SA) alt DB Snatch

15 Burpee Box Jump Over

30 (SA) alt DB Snatch

15 Burpee Box Jump Over

40 (SA) alt DB Snatch

15 Burpee Box Jump Over

50 (SA) alt DB Snatch

15 Burpee Box Jump Over

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 2-23-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis) 

(SA) DB Row

3-4 x 10-12 reps 

Alt DB or KB SOTS Press 

3-4 x 7-10 reps each side

KB Halos

3-4 x 10-12 reps each side 

Conditioning: 

For time...

15 strict Toes-2-Bar

25 Wall Ball

35 Russian Swings - 53/35 lbs

Run 800 meters

35 Russian Swings

25 Wall Ball

15 Toes-2-Bar

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 2-22-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)

TGU

3-4 x 2-5 each side

Hollow Rocks

3-4 x 25-30 reps

KB Figure 8s

3-4 x 20 reps (10L/10R)

Conditioning:

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 2-21-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

Windmills

3-4 x 12-15 reps each side

Floor Wipers

3-4 x 12-15 reps each side

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

Row 250 meters

20 alt DB Snatch - 50/35 lbs

15 Box Jump Overs

10 Toes-2-Bar

Endurance:

Rest Day

Olympic Lifting Training: (Snatch technique)

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

Snatch X 1.1 (drop and reset but take no more than 10 seconds between reps)

*Pause for 2 seconds in catch position

Monday 2-20-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

(SL) OH Bulgarian Squats

3-4 x 8-12 reps each side

(SA) alt 1-arm Swings

3-4 x 7-10 reps each side

Back Squats

4-5 x 4-5 reps 

Conditioning:

AMRAP: 16 minutes

Row 20/16 Cals

15 KB SDHP - 70/53 lbs

10 Thrusters - 95/65 lbs

8 Pull-ups

Endurance:

Pick ONE mode and perform...

Swim 

5 x 3:00 ON, 1:00 OFF

Bike 

5 x 4:00 ON, 1:00 OFF

Run 

5 x 3:00 ON, 1:00 OFF

Row

5 x 3:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work) 

1 Snatch Grip Push Press + 2 OHS

3-5 x 2-3 reps

High Hang Snatch w/ pause in catch position

3-5 x 3-4 reps

Monday Motivation

Sunday 2-19-17

Skill & Strength:

7-10 sets...

2 Front Squats + 1 Squat Jerk

Conditioning:

2 sets...

Run 400 meters

Row 1000 meters

Run 400 meters (5-7% incline)

Saturday 2-18-17

Skill & Strength:

3 sets; not-for-time:

50' DBL Front Rack KB walk

50' DBL DB Unbalanced Carry each variation (1 hand OH, 1 hand Down)

50' Bear Crawl 

Conditioning:

AMRAP: 15 minutes

50 Double Unders

9 Front Squats

12 Toes-2-Bar

Friday 2-17-17

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:

6-5-4-3-2-1 reps

Power Snatch - 115/75 lbs 

Overhead Squat - 115/75 lbs

Burpee Box Jump Over

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 2-16-18

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: 

3 rounds for time

Run 400 meters

10 HSPU

15 Pullups

20 Plyo Lunges

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 2-15-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)

(SL) Toes-2-Bar

3-4 x 7-10 each side

OH Situps

3-4 x 7-10 reps

KB Figure 8s

3-4 x 20 reps (10L/10R)

Conditioning:

2 rounds for time...

50 Double Unders

40 Situps

30 steps OH Lunges - 45/25 lbs

20 Push-ups

10 Strict Pull-ups

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 2-14-17

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

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

Run 200 meters 

9 Hang Power Cleans - 135/95 lbs

12 Ring Dips

15 Squats

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 2-13-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

(SL) Bulgarian Squats

3-4 x 8-12 reps each side

(SL) Deadlifts

3-4 x 6-8 reps each side

Front Squats

4-5 x 4-5 reps 

Conditioning:

AMRAP: 15 minutes

30 Wall Ball - 20/14 lbs

20 Pullups

10 Clean and Jerks - 115/75 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 Balance

3-5 x 2-3 reps

High Hang Snatch w/ pause in catch position

3-5 x 3-4 reps

Monday Motivation

Sunday 2-12-17

Skill & Strength:

7-10 sets...

3 Back Squats + 1 Snatch Grip Push Press + 2 OHS 

Conditioning:

2 sets...

Run 400 meters

Row 1000 meters

Run 400 meters (5-7% incline)

Saturday 2-11-17

Skill & Strength:

3 sets; not-for-time:

50' DBL OH KB walk

50' DBL KB Farmers Carry

50' Bear Crawl 

Conditioning:

AMRAP: 30 minutes

2/1 Muscle ups (Mod: 5 pullups)

10 Push-ups

15 Squats

20 Swings - 55/35 lbs

30 Sit-ups

40 Double Unders

Friday 2-10-17

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:

4 rounds for time 

Run 400 meters

15 Dbl Thruster - 45/25 lbs

Rest 2:00

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 2-9-17

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:

21-15-9 reps for time...

Deadlifts - 255/165 lbs

Burpee Box Jump Over 

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 2-8-17

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:

A. Tabata (20 sec ON, 10 sec OFF X 8 rounds)

Max calorie row

-rest until 6:00- (2:00 min rest)

B. AMRAP: 10:00 (6:00-16:00)

5 Pullups

10 Push-ups

10 Plyo Lunges

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 2-7-17

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

Plyo Skater

3-4 x 8-10 reps each side

Conditioning:

4 rounds for time...

Run 20-40-20 shuttle

10 Hang Squat Snatch - 95//65 lbs

10 OH Walking Lunges (5L/5R) - 95/65 lbs

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 2-6-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

(SL) Front Rack Step-ups

3-4 x 8-12 reps each side

(SL) Bix Jumps

3-4 x 6-8 reps each side

Box Squats

4-5 x 4-5 reps

Conditioning:

3 rounds for time...

Row 500 meters

30 Swings - 55/35 lbs

15 Dips

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 2-5-17

Skill & Strength:

7-10 sets...

1 push press + 2 Front Squats + 1 Squat Jerk

Conditioning:

2 sets... 

Run 400 meters

Row 1000 meters

Run 400 meters (5-7% incline)

Saturday 2-4-17

Skill & Strength:

3 sets; not-for-time:

50' DBL OH KB walk

50' DBL KB Farmers Carry

50' Bear Crawl

Conditioning:

Every 4:00 X 5 cycles

50 steps Lunges

40 Situps

30 push-ups

20 Pullups

Friday 2-3-17

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:

5 rounds for time...

24 Swings

20 steps Lunges - DBs at side

16 Ring Dips

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 2-2-17

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: 

AMRAP: 17 minutes

Run 400 meters

15 Push Jerks - 115/75 lbs

15 Toes-2-Bar

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 2-1-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)

(SA) DB Snatch

3-4 x 7-10 each side

BB Rollouts

3-4 x 7-10 reps

Coosak Squat

3-4 x 8-10 each leg

Conditioning:

For time: 

50 Wall Ball - 20/14 lbs 

25 Box Jumps 

40 Wall Ball 

20 Box Jumps 

30 Wall Ball 

15 Box Jumps

Then,

100 Abmat Situps

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

Monthly Inspiration: February