Friday 3-31-17

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:

3 rounds for time...

50 Double Unders

40 Situps 

30 Squats

20 pushups

10 Pullups

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 3-30-17

Mobility:

Chest, Hips, Adductor

Skill & Strength: (Upper body emphasis)

(SA) DB Row

3-4 x 10-12 reps

(SA) DB OH Press

3-4 x 7-10 reps each side

(SL) Deadlifts

3-4 x 10-12 reps each side

Conditioning: 

3 rounds for time...

Run 400 meters

12 Power Cleans - 165/115 lbs

12 HSPU

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 3-29-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)

TGU

3-4 x 2-5 each side

Weighted (plate) hollow rocks

3-4 x 15-20 reps

Wall walks

3-4 x 3-5 

Conditioning:

EMOM: 20 minutes 

Minute 1 - 5 OHS - 115/75 lbs 

Minute 2 - 7 Burpees

Minute 3 - 7 SDHP - 115/75 lbs

Minute 4 - 50 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 3-28-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

KB Figure 8

3-4 x 12-15 reps each side

BB Side Bends 

3-4 x 12-15 reps each side

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

5 rounds:

Run 400 meters

Pullups max reps (1-attempt)

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 3-27-16

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

Bulgarian Squats w/ DBs

3-4 x 8-12 reps each side

Floor Wipers

3-4 x 7-10 reps each side

Back Squats

4-5 x 4-5 reps

Conditioning:

3 rounds for time...

15 Pullups

50 double Unders

Row 25 Cals

15 Toes-2-Bar

50 Double Unders

Endurance:

Pick ONE mode and perform...

Swim

3 x 5:00 ON, 1:00 OFF

Bike

3 x 6:00 ON, 1:00 OFF

Run

3 x 5:00 ON, 1:00 OFF

Row

3 x 5:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Grip Dealift

3-5 x 3-4 reps

Low Hang Snatch w/ pause in catch position

3-5 x 3-4 reps

Sunday 3-26-17

Skill & Strength:

7-10 sets...

1 Push Press + 1 Front Squats + 1 Squat Jerk

*stay light and develop good technique

Conditioning:

For time...

Row 1000 meters

Airbike or Bike 3 miles

Run 800 meters (5-7% incline)

Saturday 3-25-17

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:

3 rounds for time...

Row 500 meters

21 KB Swings - 53/35 lbs

12 deadlifts - 225/155

Friday 3-24-17

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:

Crossfit open workout 17.5

For time: 40 min cap

9 Thrusters - 95/65 lbs

35 Double Unders

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 3-23-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis) 

(SA) DB Row

3-4 x 10-12 reps 

(SA) DB OH Press

3-4 x 7-10 reps each side

Pistols

3-4 x 10-12 reps each side 

Conditioning: 

For time...

Run 800 meters

Then,

5 rounds:

15 KB Swings - 53/35 lbs

15 Wall Ball

Then

Row 1000 meters

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 3-22-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)

TGU

3-4 x 2-5 each side

Weighted (plate) hollow rocks

3-4 x 15-20 reps

Wall walks

3-4 x 3-5 

Conditioning:

EMOM: 20 minutes 

Minute 1 - 5 Hang Squat Cleans - 135/96 lbs 

Minute 2 - 7 Burpees

Minute 3 - 7 Push Press - 135/85 lbs

Minute 4 - 50 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 3-21-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

KB Figure 8

3-4 x 12-15 reps each side

BB Side Bends 

3-4 x 12-15 reps each side

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

21-15-9 reps

Thrusters - 115/75 lbs

Situps X 2

Double Unders X 3

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 3-20-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

Bulgarian Squats w/ DBs

3-4 x 8-12 reps each side

Floor Wipers

3-4 x 7-10 reps each side

Front Squats

4-5 x 4-5 reps

Conditioning:

3 rounds for time...

15 Pullups

50 double Unders

Row 25 Cals

15 Toes-2-Bar

50 Double Unders

Endurance:

Pick ONE mode and perform...

Swim

4 x 4:00 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: (Snatch Accessory Work)

Snatch Grip Dealift

3-5 x 3-4 reps

High Hang Snatch w/ pause in catch position

3-5 x 3-4 reps

Sunday 3-19-17

Skill & Strength:

7-10 sets...

1 Push Press + 1 Front Squats + 1 Squat Jerk

*stay light and develop good technique

Conditioning:

For time...

Row 1000 meters

Airbike or Bike 3 miles

Run 800 meters (5-7% incline)

Saturday 3-18-17

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:

3 rounds for time...

Run 400 meters or Bike 0.5 miles

21 KB SDHP - 70/55 lbs

5 DBs Manmakkers - 45/20 lbs

Friday 3-17-17

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:

Crossfit open workout 17.4

AMRAP: 13 minutes

55 Deadlfts - 225/155 lbs

55 Wall Ball

55 cal Row

55 HSPU

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 3-16-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis) 

(SA) DB Snatch

3-4 x 10-12 reps 

(SA) DB Bench Press

3-4 x 7-10 reps each side

(SA) KB Swing

3-4 x 10-12 reps each side 

Conditioning: 

For time...

Run 800 meters

15 power cleans - 135/95 lbs

25 Dips

10 power cleans - 155/105 lbs

20 dips

5 power cleans - 175/115 lbs

15 dips

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 3-15-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)

TGU

3-4 x 2-5 each side

Weighted (plate) hollow rocks

3-4 x 15-20 reps

Wall walks

3-4 x 3-5 

Conditioning:

8:00 time cap

Row 800 meters

Max Reps - Hang Squat Cleans - 95/65 lbs

*3:00 rest

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 3-14-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

KB Figure 8

3-4 x 12-15 reps each side

BB Side Bends 

3-4 x 12-15 reps each side

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

3 rounds...

12 Deadlifts - 225/155 lbs

21 Wall Ball

Row 500 meters

Max reps - HSPU (1 attempt)

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 3-13-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

(SL) Step-ups

3-4 x 8-12 reps each side

Good mornings

3-4 x 7-10 reps each side

Back squats 

4-5 x 2-3 reps

Conditioning:

40 Double Unders

20 steps KB Goblet hold walking Lunges - 53/35 lbs

10/7 Strict 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

Thursday 3-9-17

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

(SA) KB Swing

3-4 x 10-12 reps each side 

Conditioning: 

5 rounds

Run 400 meters

Max reps (1 attempt) - strict Pullups

Max reps (1 attempt) - strict dips

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 3-8-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis)

TGU

3-4 x 2-5 each side

Weighted (plate) hollow rocks

3-4 x 15-20 reps

Wall walks

3-4 x 3-5 

Conditioning:

EMOM: 21 minutes (7 rounds)

5-7 Burpee box jump overs - 24/20"

10-15 AbMat Situps

10 steps weighted lunges (DBs at side) - 45/25 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 3-7-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

KB Figure 8

3-4 x 12-15 reps each side

BB Side Bends 

3-4 x 12-15 reps each side

Coosak Squat

3-4 x 8-10 reps each side

Conditioning:

Run 400 meters

15 Box jump Overs

10 Hang power clean and jerk - 95/65 lbs

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 3-6-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

Bulgarian Squats w/ DBs

3-4 x 8-12 reps each side

Floor Wipers

3-4 x 7-10 reps each side

Overhead Squats

4-5 x 4-5 reps

Conditioning:

For Time...

Run 800 meters

25 Toes-2-Bar

60 Wall Ball

25 Toes-2-Bar

Run 800 meters

Endurance:

Pick ONE mode and perform...

Swim

4 x 4:00 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: (Snatch Accessory Work)

Snatch Grip Dealift

3-5 x 3-4 reps

High Hang Snatch w/ pause in catch position

3-5 x 3-4 reps

Monday Motvation

Sunday 3-5-17

Skill & Strength:

7-10 sets...

1 Push Press + 1 Front Squats + 1 Squats Jerk

*stay light and develop good technique

Conditioning:

For time...

Row 1000 meters

Airbike or Bike 3 miles

Run 800 meters (5-7% incline)

Saturday 3-4-17

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:

3 rounds for time...

Row 500 meters

21 Russian Swings - 70/55 lbs

12 Burpees

Friday 3-3-17

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:

Crossfit open workout 17.2

AMRAP: 12 min Time Cap

2 rounds:

50' Lunges w/ DBL DBs - 50/35 lbs

16 Toes-2-Bar

8 Power Cleans w/ DBs

Into, 

2 rounds:

50' Lunges w/ DBs

16 Bar Muscle-up

8 Power Cleans w/ DBs

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 3-2-17

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: 

4 rounds for time...

Row 500 meters

20 steps OH Lunges - 75/55 lbs

15 Box Jumps

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 3-1-17

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:

For time...

Run 400 meters

20 Toes-2-Bar

Run 400 meters

35 Pike Situps

Run 400 meters

50 OH Situps - 45/25 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