Monday 7-31-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB suitcase Bulgarian Squat

2-3 x 8-12 reps each side

(SA) Alt. KB Figure 8

2-3 x 8-12 reps each side

Front Squats

3-4 x 3-5

Conditioning:

5 rounds:

5 pull-ups

10 push-ups

15 squats

Then,

25 DB Hang Squat Clean into Thruster

Then,

5 rounds:

5 pull-ups

10 push-ups

15 air squats

Endurance:

Pick ONE mode and perform...

Swim 

3x 4:00 ON, 1:00 OFF

Bike 

3 x 5:00 ON, 1:00 OFF 

Run 

3 x 4:00 ON, 1:00 OFF

Row 

3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 3-4 reps 

Pause Snatch Pull (pause just off floor, hang, power, then stand)

3-5 x 2-3 reps

Sunday 7-30-17

Skill & Strength:

3 sets of:

50' Farmers Carry

50' (SA) Overhead carry - each arm

15 windmills each side

Conditioning:

4 rounds:

Run 400 meters

Row 500 meters

Saturday 7-29-17

Skill & Strength:

EMOM: 7 minutes

3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:

For time...

50 Sit-ups

30 KB Swings

15 Snatches - 115/75 lbs

30 Burpee Box Jumps

50 Wall Ball 

Friday 7-28-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

2-3 x 3-7 reps (use weight if needed)

1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups

2-3 x 3-7 complexes

Candlestick Rolls

3-4 x 5-10 reps 

Conditioning:

3 rounds:

Row 500 meters

15 Ring Dips

15 Power Cleans - 115/80 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

10 rounds:

1:00 ON, 1:00 OFF

Max diastance

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 7-27-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

EMOM: 24 minutes 

Min 1: 4 Burpees + 20 Double Unders

Min 2: 10/7 Cals rowing

Min 3: 7 Dbl Hang Squat Cleans - 50/35 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Wednesday 7-26-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

Run 800 meters

Then, 

10-9-8-7-6-5-4-3-2-1 reps

Power Clean - 145/105 lbs

Double Unders x 30 reps each time

Then,

Run 800 meters

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Tuesday 7-25-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

(SA) OH Sit-ups

2-3 x 12-15 reps each side

BB Side Bends 

2-3 x 12-15 reps each side

Courtesy Lunge w/ DB Curl

3-4 x 8-10 reps each side

Conditioning:

5 Rounds:

Run 400 meters

12 Hang 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 7-24-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB Step-ups

2-3 x 8-12 reps each side

(SA) Alt. KB Figure 8

2-3 x 8-12 reps each side

Box Squats

3-4 x 3-5

Conditioning:

4 rounds of:

15 OHS - 95/65 lbs

50 Double Unders 

*every 90 seconds - 3 Burpees

Endurance:

Pick ONE mode and perform...

Swim 

3x 4:00 ON, 1:00 OFF

Bike 

3 x 5:00 ON, 1:00 OFF 

Run 

3 x 4:00 ON, 1:00 OFF

Row 

3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 3-4 reps 

Pause Snatch Pull (pause just off floor, hang, power, then stand)

3-5 x 2-3 reps

Sunday 7-23-17

Skill & Strength:

3 sets of:

50' Farmers Carry

50' (SA) Overhead carry - each arm

15 windmills each side

Conditioning:

4 rounds:

Run 400 meters

Row 500 meters

Saturday 7-22-17

Skill & Strength:

EMOM: 7 minutes

3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:

5:00 min cap

Run 800 meters

Rest 1:00

6:00 AMRAP

15 abmar sit-ups

7 Hang Power Snatch - 95/65 lbs

Rest 2:00

7:00 min AMRAP

5 pull-ups

10 push-ups

15 air squats 

Friday 7-21-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

2-3 x 3-7 reps (use weight if needed)

1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups

2-3 x 3-7 complexes

Candlestick Rolls

3-4 x 5-10 reps 

Conditioning:

3 rounds:

50 sit-ups 

35 Wall Ball

20 Toes-2-Bar

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

10 rounds:

1:00 ON, 1:00 OFF

Max diastance

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 7-20-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

EMOM: 24 minutes 

Min 1: 4 Burpees + 4 Deadlifts - 185/125 lbs

Min 2: 10/7 Cals rowing

Min 3: 7 Dbl DB Thruster - 50/35 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Wednesday 7-19-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

Run 800 meters

Then, 

10-9-8-7-6-5-4-3-2-1 reps

Thrusters - 95/65 lbs

Power Cleans - 95/65 lbs

Then,

Run 800 meters

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Tuesday 7-18-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

(SA) OH Sit-ups

2-3 x 12-15 reps each side

BB Side Bends 

2-3 x 12-15 reps each side

Courtesy Lunge w/ DB Curl

3-4 x 8-10 reps each side

Conditioning:

3 cycles:

5:00 ON, 2:00 OFF

Run 400 meters

Then, (with time remaining in the 5:00)

AMRAP

3 Power Cleans

6 Push-ups

9 Squats (air)

Cycle 1: 115/80 lbs

Cycle 2: 135/95 lbs

Cycle 3: 155/105 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 7-17-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB Step-ups

2-3 x 8-12 reps each side

(SA) Alt. KB Figure 8

2-3 x 8-12 reps each side

Pause Back Squats

3-4 x 3-5

Conditioning:

3 rounds:

30 DB Snatch (15L/15R) - 50/35 lbs 

20 Wall Ball - 20/14 lbs

10 Burpees

Endurance:

Pick ONE mode and perform...

Swim 

3x 4:00 ON, 1:00 OFF

Bike 

3 x 5:00 ON, 1:00 OFF 

Run 

3 x 4:00 ON, 1:00 OFF

Row 

3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 3-4 reps 

Pause Snatch Pull (pause just off floor, hang, power, then stand)

3-5 x 2-3 reps

Sunday 7-16-17

Skill & Strength:

3 sets of:

50' Farmers Carry

50' (SA) Overhead carry - each arm

15 windmills each side

Conditioning:

4 rounds:

Run 400 meters

Row 500 meters

Saturday 7-15-17

Skill & Strength:

EMOM: 7 minutes

3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:

For time...

Row 1000 meters

Then,

50 Burpees 

35 Hang Squat Cleans - 95/65 lbs

20 OHS - 95/65 lbs

Friday 7-14-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

2-3 x 3-7 reps (use weight if needed)

1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups

2-3 x 3-7 complexes

Candlestick Rolls

3-4 x 5-10 reps 

Conditioning:

9:00 AMRAP 

Ladder by 3 (3-6-9-12....)

Clean and Jerk - 115/75 lbs

Swings - 70/53

Towa-2-Bar

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

10 rounds:

1:00 ON, 1:00 OFF

Max diastance

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 7-13-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

EMOM: 24 minutes 

Min 1: 4 Burpees + 4 Deadlifts - 185/125 lbs

Min 2: 4 Pull-ups + 4 Toes-2-Bar

Min 3: 7 Dbl DB Thruster - 50/35 lbs

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Wednesday 7-12-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

Run 800 meters

Then, 

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

Thrusters - 95/65 lbs

Power Cleans - 95/65 lbs

Then,

Run 800 meters

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Tuesday 7-11-17

Mobility:

Biceps, Traps, IT bands

Skill & Strength: (Rotation Emphasis) 

(SA) OH Sit-ups

2-3 x 12-15 reps each side

BB Side Bends 

2-3 x 12-15 reps each side

Courtesy Lunge w/ DB Curl

3-4 x 8-10 reps each side

Conditioning:

4 cycles:

3:00 ON, 1:00 OFF

Row 30 Cals

15 Deadlifts - 225/155 lbs

7 Burpee Box Jumps - 24/20

*restart where you left off

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 7-10-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB Step-ups

2-3 x 8-12 reps each side

(SA) Alt. KB Figure 8

2-3 x 8-12 reps each side

Front Squats

3-4 x 3-5

Conditioning:

3 rounds:

Row 40/30 Cals

20 Hanging knees-2-elbow

10 OHS - 115/75 lbs

Endurance:

Pick ONE mode and perform...

Swim 

3x 4:00 ON, 1:00 OFF

Bike 

3 x 5:00 ON, 1:00 OFF 

Run 

3 x 4:00 ON, 1:00 OFF

Row 

3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 3-4 reps 

Pause Snatch Pull (pause just off floor, hang, power, then stand)

3-5 x 2-3 reps

Sunday 7-9-17

Skill & Strength:

3 sets of:

50' Farmers Carry

50' (SA) Overhead carry - each arm

15 windmills each side

Conditioning:

4 rounds:

Run 400 meters

12 SDHP - 95/65 lbs

21 Wall Ball

Saturday 7-8-17

Skill & Strength:

EMOM: 9 minutes

3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:

For time...

Run 800 meters

Then,

60 Wall Ball 

50 alt 1-arm DB Snatch - 40/25 lbs

40 Deadlifts - 185/125 lbs

30 Burpee-box jump over - 24/20"

Friday 7-7-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

2-3 x 3-7 reps (use weight if needed)

1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups

2-3 x 3-7 complexes

Candlestick Rolls

3-4 x 5-10 reps 

Conditioning:

7 rounds:

5 Squat Cleans - 155/105 lbs

10 cal Row or .5 mile Bike

8 Box Jump Overs - 24/20

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

10 rounds:

1:00 ON, 1:00 OFF

Max diastance

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Thursday 7-6-17

Mobility:

Chest, Hips, Adductor 

Skill & Strength: (Upper body emphasis)

Alt DB Incline Bench Press

2-3 x 5-7 reps each side

(SA) DB Bench Reverse Fly

2-3 x 8-10 reps each side 

(SA) DB Deadlifts

2-3 x 6-10 reps each side 

Conditioning:

5 rounds:

7 Clean and Jerks - 135/95 lbs

12 Toes-2-Bar

Bike 15 Cals or Run 300 meters (.19 miles)

Endurance:

Rest Day

Olympic Lifting Technique: (Clean and Jerk accessory)

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

3-5 x 3-5 reps

1 Push Press + 1 Push Jerks + 1 Split Jerk

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

Wednesday 7-5-17

Mobility:

Midback, Piriformis, Hamstrings

Skill & Strength: (Midline emphasis) 

TGU

2-3 x 2-5 each side

BB Rollouts

2-3 x 5-8 reps

Wall walks

2-3 x 3-6 reps

Conditioning:

20 Burpee Pull-ups

Then,

10 rounds:

10 Thrusters - 65/45 lbs

30 Double Unders (50 single)

Then,

20 Burpee pull-ups

Endurance:

Pick a mode:

Swim, Bike, Run, Row

Max Distance 

2:00 ON, 1:00 OFF

3:00 ON, 1:30 OFF

4:00 ON, 2:00 OFF

5:00 ON, 2:30 OFF 

6:00 ON.

Olympic Lifting Technique:

Rest Day

Tuesday 7-4-17

Happy Fourth of July

Conditioning:

"1776"

30 minute AMRAP:

Row 1000 meters

70' Farmers Carry (use KBs or DBs) - 70/50 lbs

70 Sit-ups

6 Curtis P - 115/75 lbs

*1 Curtis P = 1 power clean + 1 BB Lunge L + 1 BB Lunge R + 1 Shoulder-2-OH

Monday 7-3-17

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: (Lower Body Emphasis) 

DBL KB Step-ups

2-3 x 8-12 reps each side

(SA) Alt. KB Swings

2-3 x 8-12 reps each side

Back Squats

3-4 x 5-7

Conditioning:

5 rounds:

7 Hang Power Snatch - 95/65 lbs

7 Overhead Squats - 95/65 lbs

7 Pull-ups

7 Burpee-over-bar

Endurance:

Pick ONE mode and perform...

Swim 

3x 4:00 ON, 1:00 OFF

Bike 

3 x 5:00 ON, 1:00 OFF 

Run 

3 x 4:00 ON, 1:00 OFF

Row 

3 x 4:00 ON, 1:00 OFF

Olympic Lifting Technique: (Snatch Accessory Work)

Snatch Balance

3-5 x 3-4 reps 

Pause Snatch Pull (pause just off floor, hang, power, then stand)

3-5 x 2-3 reps

Sunday 7-2-17

Skill & Strength:

3 sets of:

50' Farmers Carry

50' (SA) Overhead carry - each arm

15 windmills each side

Conditioning:

4 rounds:

12 Thrusters - 95/65 lbs

12 Toes-2-Bar

Saturday 7-1-17

Skill & Strength:

EMOM: 9 minutes

3 Power Clean + 2 Front Squats + 1 Shoulder-2-OH

Conditioning:

For time...

Run 800 meters

Then,

5 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Friday 6-30-17

Mobility:

Hip Flexor, Calves, Forarm 

Skill & Strength: (Gymnastics)

Dips

2-3 x 3-7 reps (use weight if needed)

1 complex = 2 Knees-2-Elbow + 2 Toes-2-Bar + 1 pull-ups

2-3 x 3-7 complexes

Candlestick Rolls

3-4 x 5-10 reps 

Conditioning:

Row 20 Cals

20 Swings - 53/35 lbs

20 Jumping Lunges

Endurance:

Pick a mode:

Swim, Bike, Run, Row 

10 rounds:

1:00 ON, 1:00 OFF

Max diastance

Olympic Lifting Technique: (clean and jerk) 

5-7 sets:

1 Power Clean + 1 Hang Squat Clean + 1 Jerk