Saturday 10-31-15

Skill & Strength:

3 rounds (not for time):

7-10 BB rollout

7-10 each Pistols/ Stepups

Conditioning:

Partner WOD or not...

"I Go, You Go" 

12 rounds as a team...(6 as an individual):

6 Thrusters - 95/65 lbs

7 Box Jump overs - 24/20"

8 hang power clean - 95/65 lbs

9 Heavy Swings - 70/53 lbs

10 steps weighted Lunges - 45/25 lbs

Friday 10-30-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

Handstand Pushups (mod 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:

15-12-12-9 reps for time...

Deadlifts - 225/155 lbs

Plyo Pushups

GHD Situps (if no Ghd machine is available then, Abmat situps x 2 reps)

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

5-7 sets...

3:00 ON, 1:00 OFF

OLT:

5 sets of...

2 High Hang Snatch + 2 low hang snatch

Thursday 10-29-15

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 Squat Clean - 115/75 lbs

15 Swings - 53/35 lbs

20 steps Cutsey Lunge w/ alt DB curl (curl with same side as stepping leg) - 25/15 lbs

Endurance:

Rest Day

OLT:

Snatch Grip Deadlift

5 x 2 reps

3 position - Clean Pull

5 x 2 reps

Wednesday 10-28-15

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 1500 meters

Run 1 mile meters (3-6% incline)

Olympic lifting technique:

Rest Day

Tuesday 10-27-15

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,

Box Squats

6 reps @ 65-70%

2 x 5 reps @ 75-80%

3 x 4 reps @ 85-90%

Conditioning:

3 rounds...

Run 800 meters

50 Situps

50 hip extension

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 10-26-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

DB Alt Plank Rows

2-3 x 7-10 reps each side

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

3:00 ON, 1:00 OFF

5:00 ON, 2:00 OFF

7:00 ON.

10 Hang Power Cleans + OH - 95/65 lbs

20 Pushups

30 skaters

40 Situps

50 steps Lunges (unweighted)

Endurance:

Pick ONE mode:

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)

OLT:

Snatch Balance + 2 OHS

5-7 x 3 reps

Monday Motivation