Saturday 10-24-15
Emom: 12 minutes
A. Alt. 1-arm swings
B. Clockwalk
C. Wall Sit
Conditioning:
4:00 ON, 2:00 OFF
6:00 ON, 2:00 OFF
1x for time...
A. 15 hang power clean + oh - 115/75 lbs
B. 20 Toes-2-Bar
C. 25 Burpees
D. 30 steps OH Lunges - 45/25 lbs
E. 35 Swings - 53/35 lbs
F. Run 400 meters
Friday 10-23-15
Mobility:
Hip Flexor, Calves, Forarms
Skill & Strength:
Handstand Pushups (mid is handstand holds)
2-3 x 7-10 reps
Windmills
2-3 x 8-12 reps each side
Single Leg (SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
21-15-9 reps for time...
Thrusters - 95/65 lbs
Pull-ups
Endurance:
Pick a mode: Swim, Bike, Run, Row
5-7 sets...
3:00 ON, 1:00 OFF
OLT:
Hang Clean + Jerk
5 x 2 reps
Thursday 10-22-15
Mobility:
Chest, hips, Adductors
Skill & Strength:
Single Arm (SA) DB Bench Press
2-3 x 8-10 reps each side
Floor Wipers
2-3 x 12-20 reps each side
Deadlifts
3-5 x 5 reps
Conditioning:
5 rounds...
10 Hang Power snatch - 95/65 lbs
15 Box jumps
10 Burpees
Endurance:
Rest Day
OLT:
Snatch Grip Deadlift
5 x 2 reps
3 position - Clean Pull
5 x 2 reps
Wednesday 10-21-15
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
Ab wheel or Inch Worms
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Pistols
2-3 x 5-8 reps each side
Conditioning:
"Weakness Wednesday"
Every 2:00 x 6 sets at each station.
5-7 reps
Station 1 - Goat 1: (barbell or KB movement) 5-10 reps
Station 2 - Goat 2: (gymnastic or body weight movement) 5-10 reps
Endurance:
For Time...
Run 1 mile
Row 2000
Run 800 meters (3-6% incline)
Olympic lifting technique:
Rest Day
Tuesday 10-20-15
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
Dips
2-3 x 7-10 reps each arm
Cable Chops
2-3 x 10-15 reps each side
Then,
Back Squats
6 reps @ 65-70%
2 x 5 reps @ 75-80%
3 x 4 reps @ 85-90%
Conditioning:
4 Rounds for time...
Run 400 meters
15 Swings - 53/35 lbs
9 Pullups
Endurance:
Rest Day
OLT:
Good mornings
3 x 7 reps
Bent-over-Rows
5 x 5 reps
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