3-4 rounds...
100' Farmers Carry
15 OH Situps
Conditioning:
4 rounds
Run 300 meters
20 box jump overs
10 Hang Squat Snatch - 115/75 lbs
Friday 4-29-16
Mobility:
Hip Flexor, Calves, Forarm
Skill & Strength:
OH Waiter Walk
2-3 x 100' each side (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
Bulgarian Squat
3-4 x 10-15 reps
Conditioning:
For Time: 18:00 Cap
(men 95 lbs, women 65 lbs)
20 Thrusters
20 Hang Power Cleans
20 Shoulder-2-OH
20 Front Squats
*EMOM: 4 Burpees (modify 3 burpees)
Endurance:
Pick a mode:
Swim, Bike, Run, Row
5 sets of:
4:00 ON, 1:00 OFF
Olympic Lifting Technique:
5 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Thursday 4-28-16
Mobility:
Chest, Hips, Adductors
Skill & Strength:
DB Rows
2-3 x Max reps (2:00 recovery)
Floor Wipers
2-3 x 12-20 reps each side
Squat Cleans
5 x 1.1.1 reps (10 second between reps)
Conditioning:
5 cycles of:
3:00 ON, 1:00 OFF
Shuttle Run 20-40-20 meters
10 Hang Power Snatch – 95/65 lbs
15 Pullups
20 Swings – 53/35 lbs
Endurance:
Rest Day
Olympic Lifting Technique:
Good Mornings
5-7 x 2-3 reps
3-position Pause Clean Grip Deadlifts
5-7 x 2-3 reps
Wednesday 4-27-16
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
Strict Pull-ups
2-3 x 10-12 reps each
TGU
2-3 x 3-5 reps each side
Coosak Squats
2-3 x 5-8 reps each side
Conditioning:
Time Cap: 12:00
Ladder x 3 reps (3-6-9-12-15-etc reps)
Clean and Jerk – 135/95 lbs
Toes-2-Bar
Double Unders x 20 reps each round (RX is unbroken)
Endurance:
For Time...
Row 1000 meters
Run 1600 meters
Row 1000 meters
Olympic Lifting Technique:
Rest Day
Tuesday 4-26-16
Mobility:
Biceps, Traps, IT bands
Skill & Strength:
(SA) DB Bench Press
2-3 x 7-10 reps
Cable Chops
2-3 x 10-15 reps each side
Then,
Back Squat
5 reps @60%
4 reps @70%
3 reps @75%
2 reps @80%
1 set Max Reps - 70%
Conditioning:
3 Rounds: 17:00
Cap
Row 20/15 calories
30 Wall Ball
20 SDHP – 70/53 lbs
30 steps OH Lunges – 45/25 lbs
20/15 (HR) Pushups
Endurance:
Rest Day
Olympic Lifting Training:
Snatch Grip Deadlift
5 x 3 reps
BB Bent-over-row
5 x 5 reps
Monday 4-25-16
Mobility:
Lats, Rhomboids, Quads
Skill & Strength:
Farmers Carry
2-3 x 100' each arm (1:00 recovery)
Landmines
2-3 x 8-12 reps each side
Pistols
2-3 x 6-10 reps each side
Conditioning:
3 Rounds: 17:00 Time Cap
4/2 Muslce Ups (scale to a lower number if needed, modify to 7/4 strict pull-ups)
10 OHS – 135/95 lbs
20 Box Jumps
Endurance:
Pick ONE mode and perform:
Swim
5 x 200 meters (2:00 OFF)
Bike
5 x 1 mile (2:00 OFF)
Run
5 x 800 meters (2:00 OFF)
Row
5 x 750 meters (2:00 OFF)
Olympic Lifting Texhnique:
5-7 sets of:
1 Snatch Balance + 1 OHS + 2 steps OH Lunge
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