25 calorie AD
400m run
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swings
2x10 pvc pass throughs
25:00 AMRAP
10 deadlifts 275/185
20 toes to bar
400m run
10-9-8-7-6-5-4-3-2-1
strict ring dips (walk 50m between sets)
Saturday, May 31, 2014
Friday May 30th, 2014
500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 pvc pass throughs
10x1 2 cleans + 1 jerk
(medium-heavy)
(drop and reset)
(rest as needed)
3x10 back squats
(medium weight)
(rest as needed)
50 push ups (for time)
(add 10# every 5 reps)
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 pvc pass throughs
10x1 2 cleans + 1 jerk
(medium-heavy)
(drop and reset)
(rest as needed)
3x10 back squats
(medium weight)
(rest as needed)
50 push ups (for time)
(add 10# every 5 reps)
Tuesday, May 27, 2014
Wednesday May 28th, 2014
400m run
2x5 wall squats
2x10 goblet squats 53#
2x10 wall balls 25#
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 pvc pass throughs
7x3 power clean (touch and go)
(rest as needed)
(heaviest possible with good technique)
5x3 front squats
(rest as needed)
(medium-heavy)
3 rounds (rest 1:1)
30 wall balls 25#
20 GHD sit ups
10 muscle ups
10-9-8-7-6-5-4-3-2-1 push ups (hands on 45# bumpers)
(alternate with partner or rest 1:1)
2x5 wall squats
2x10 goblet squats 53#
2x10 wall balls 25#
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 pvc pass throughs
7x3 power clean (touch and go)
(rest as needed)
(heaviest possible with good technique)
5x3 front squats
(rest as needed)
(medium-heavy)
3 rounds (rest 1:1)
30 wall balls 25#
20 GHD sit ups
10 muscle ups
10-9-8-7-6-5-4-3-2-1 push ups (hands on 45# bumpers)
(alternate with partner or rest 1:1)
Tueday May 27th, 2014
25 calorie AD
2x5 wall squat
2x10 goblet squats 53#
2x10 wall balls 25#
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 pvc pass throughs
3-3-2-2-1-1 bench press
(rest as needed)
(work up to maximal set)
9 squat snatch 155#
2000m row
15 squat snatch 155#
1000m row
21 squat snatch 155#
500m row
10-9-8-7-6-5-4-3-2-1 strict chin up
(100m jog after each set)
2x5 wall squat
2x10 goblet squats 53#
2x10 wall balls 25#
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 pvc pass throughs
3-3-2-2-1-1 bench press
(rest as needed)
(work up to maximal set)
9 squat snatch 155#
2000m row
15 squat snatch 155#
1000m row
21 squat snatch 155#
500m row
10-9-8-7-6-5-4-3-2-1 strict chin up
(100m jog after each set)
Monday May 26th, 2014
500m row
2x5 wall squat
2x10 goblet squat 53#
2x10 wall ball 25#
2x20 walking lunge
2x10 GHD sit up
4x10 leg swings
2x10 pvc pass throughs
7x2 snatch (drop and reset)
(rest as needed)
3-3-2-2-1-1 back squats
(rest as needed)
(work up to heavy set)
tabata AirDyne x 3 sets
(rest 5:00)
2x5 wall squat
2x10 goblet squat 53#
2x10 wall ball 25#
2x20 walking lunge
2x10 GHD sit up
4x10 leg swings
2x10 pvc pass throughs
7x2 snatch (drop and reset)
(rest as needed)
3-3-2-2-1-1 back squats
(rest as needed)
(work up to heavy set)
tabata AirDyne x 3 sets
(rest 5:00)
Friday, May 23, 2014
Saturday May 24th, 2014
25 calorie AD
400m run
2x5 wall squat
2x10 goblet squat 35#
2x10 wall ball 25#
2x20 walking lunge
2x10 ghd sit ups
4x10 leg swings
2x10 pvc pass throughs
5 rounds
12 back squats 185# (from floor)
8
burpee pull ups (bar about 6" above reach)
4 alt
db snatch 100#
400m run
10-9-8-7-6-5-4-3-2-1
Strict hspu
(walk
50m between)
Thursday, May 22, 2014
Friday May 23rd, 2014
500m row
2x5 wall squat
2x10 goblet squat 35#
2x10 wall ball 25#
2x20 walking lunge
2x10 ghd sit ups
4x10 leg swings
2x10 pvc pass throughs
10x1 clean + 2 jerks
(work up to a heavy set)
(rest as needed)
4x8 back squats
(medium weight)
(rest as needed)
Tabata row x 3 sets
(rest 5:00 between)
5x10 weighted push up
(rest
2:00 between sets)
Tuesday, May 20, 2014
Wednesday May 21st, 2014
400m run
2x5 wall squat
2x10 goblet squat 35#
2x10 wall ball 25#
2x20 walking lunge
2x10 ghd sit ups
4x10 leg swings
2x10 shoulder dislocates
7x1 clean pull + hi-hang clean
(work up to a heavy set)
(rest as needed)
4x5 front squats
(work up to a medium-heavy set)
(rest as needed)
3 rounds (rest 1:1)
20 kb swings 70#
20 burpees
20 toes to bar
10-9-8-7-6-5-4-3-2-1
Push ups
(alternate
w/ partner or 1:1 work:rest)
Monday, May 19, 2014
Tuesday May 20th, 2014
25 calorie AirDyne
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 PVC pass throughs
5-5-3-3-1-1 push press
(heavy as possible)
(rest as needed)
10-9-8-7-6-5-4-3-2-1 strict pull up
100m jog after each set
(not for time)
10:00 amrap
2-4-6-8-10-etc
deadlift 225#
box jump 24"
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 PVC pass throughs
5-5-3-3-1-1 push press
(heavy as possible)
(rest as needed)
10-9-8-7-6-5-4-3-2-1 strict pull up
100m jog after each set
(not for time)
10:00 amrap
2-4-6-8-10-etc
deadlift 225#
box jump 24"
Sunday, May 18, 2014
Monday May 19th, 2014
500m row
2x5 wall squat
2x10 goblet squats 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 PVC pass throughs
7x3 TnG power snatch (as heavy as possible)
(rest as needed)
5-5-3-3-1-1 back squats (as heavy as possible)
(rest as needed)
AirDyne- :30 hard + :30 off x 20 sets
2x50 shoulder touches (handstand against wall)
(rest as needed between efforts)
2x5 wall squat
2x10 goblet squats 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 PVC pass throughs
7x3 TnG power snatch (as heavy as possible)
(rest as needed)
5-5-3-3-1-1 back squats (as heavy as possible)
(rest as needed)
AirDyne- :30 hard + :30 off x 20 sets
2x50 shoulder touches (handstand against wall)
(rest as needed between efforts)
Friday, May 16, 2014
Friday May 16th, 2014
500m row @ warm up pace
2x5 wall squat
2x10 goblet squat 35#
2x10 wall balls 25#
2x20 walking lunge
2x10 ghd sit ups
4x10 leg swings (x10 each leg front-back, x10 each leg side-to-side)
2x10 pvc pass throughs
20:00 to work up to a heavy back squat (high bar) for the day (NOT MAXIMAL)
10-9-8-7-6-5-4-3-2-1 (alternate with a partner or rest 1:1)
push ups
15:00 AD @ comfortable pace
2x5 wall squat
2x10 goblet squat 35#
2x10 wall balls 25#
2x20 walking lunge
2x10 ghd sit ups
4x10 leg swings (x10 each leg front-back, x10 each leg side-to-side)
2x10 pvc pass throughs
20:00 to work up to a heavy back squat (high bar) for the day (NOT MAXIMAL)
10-9-8-7-6-5-4-3-2-1 (alternate with a partner or rest 1:1)
push ups
15:00 AD @ comfortable pace
Tuesday, May 13, 2014
Tuesday May 13th, 2014
All of this week will be off, and we will be starting a new cycle starting on Monday. We will be focusing a lot on building strength and honing in on skills. Conditioning will take a back seat for a while, but we will still be hitting a decent amount of it. Time to begin focus on next year.
Tuesday, May 6, 2014
Wednesday May 7th, 2014
PREPARATION WEEK
a) 1000m row @ z1
b) for speed and efficiency
15 box jump overs 24"
7 hang power cleans 175#
12 box jump overs 24"
7 hang power cleans 175#
9 box jump overs 24"
c) EMOTM x 3:00 -- 4 overhead squats 205# (from the floor)
d) MOBILITY
a) 1000m row @ z1
b) for speed and efficiency
15 box jump overs 24"
7 hang power cleans 175#
12 box jump overs 24"
7 hang power cleans 175#
9 box jump overs 24"
c) EMOTM x 3:00 -- 4 overhead squats 205# (from the floor)
d) MOBILITY
Monday, May 5, 2014
Tuesday May 6th, 2014
PREPARATION WEEK
a) 3 round (for efficiency of each movement)
1) 12 wall balls 20#
2) 9 pull ups
3) 6 strict handstand push ups
b) 15:00 to build to hang snatch opening weight (and a bit more)
--7:00 break--
1x1 @ opening weight
c) 3 x 50' handstand walk (rest 2:00)
d) 50 calorie row @ event 6 pace (for opening row)
a) 3 round (for efficiency of each movement)
1) 12 wall balls 20#
2) 9 pull ups
3) 6 strict handstand push ups
b) 15:00 to build to hang snatch opening weight (and a bit more)
--7:00 break--
1x1 @ opening weight
c) 3 x 50' handstand walk (rest 2:00)
d) 50 calorie row @ event 6 pace (for opening row)
Sunday, May 4th, 2014
session 1
a) 3 rounds (not for time)
1) 10 calorie row
2) 30 double unders
3) 10 goblet squats 53#
b) workout specific warm-up
--mobility, foam rolling, reps of each exercise (build up to 180# deadlift)
c) REGIONAL EVENT 6
for time:
50 calorie row
50 box jump overs 24"
50 deadlifts 180#
50 wall balls 20#
50 ring dips
50 wall balls 20#
50 deadlifts 180#
50 box jumps overs 24"
50 calorie row
d) 5:00 airdyne cool down
REST 2-3 HOURS
session 2
a) 3 rounds (not for time)
1) 10 calorie AD
2) 7 toes to bar
3) 5 overhead squats
b) workout specific warm-up
shoulder + ankle + hip mobility
warm up your overhead squat to 205#+
c) REGIONAL EVENT 7
for time:
64 pull ups
8 overhead squats 205#
d) 10:00 airdyne cool down
a) 3 rounds (not for time)
1) 10 calorie row
2) 30 double unders
3) 10 goblet squats 53#
b) workout specific warm-up
--mobility, foam rolling, reps of each exercise (build up to 180# deadlift)
c) REGIONAL EVENT 6
for time:
50 calorie row
50 box jump overs 24"
50 deadlifts 180#
50 wall balls 20#
50 ring dips
50 wall balls 20#
50 deadlifts 180#
50 box jumps overs 24"
50 calorie row
d) 5:00 airdyne cool down
REST 2-3 HOURS
session 2
a) 3 rounds (not for time)
1) 10 calorie AD
2) 7 toes to bar
3) 5 overhead squats
b) workout specific warm-up
shoulder + ankle + hip mobility
warm up your overhead squat to 205#+
c) REGIONAL EVENT 7
for time:
64 pull ups
8 overhead squats 205#
d) 10:00 airdyne cool down
Friday, May 2, 2014
Saturday May 3rd, 2014
session 1
a) 3 rounds (not for time)
1) 10 calorie AD
2) 10 kb swings 53#
3) 10 overhead squats 45#
b) workout specific warm-up
ideas- shoulder + hip + ankle mobility, foam rolling, reps of each exercise
c) REGIONAL EVENT 4
21-15-9-6-3
1) strict handstand push ups (34" x 24" box)
2) front squats 195# (from floor)
3) bar facing burpees
d) 5:00 airdyne cool down
session 2
a) workout specific warm up
ideas- mobility, foam rolling, running exercises, open up the lats and arms
b) REGIONAL EVENT 5
10 rounds
1) 1 legless rope climb
2) 200' shuttle run
c) 10:00 airdyne cool down
a) 3 rounds (not for time)
1) 10 calorie AD
2) 10 kb swings 53#
3) 10 overhead squats 45#
b) workout specific warm-up
ideas- shoulder + hip + ankle mobility, foam rolling, reps of each exercise
c) REGIONAL EVENT 4
21-15-9-6-3
1) strict handstand push ups (34" x 24" box)
2) front squats 195# (from floor)
3) bar facing burpees
d) 5:00 airdyne cool down
session 2
a) workout specific warm up
ideas- mobility, foam rolling, running exercises, open up the lats and arms
b) REGIONAL EVENT 5
10 rounds
1) 1 legless rope climb
2) 200' shuttle run
c) 10:00 airdyne cool down
Thursday, May 1, 2014
Friday, May 2nd, 2014
session 1
a) OL specific warm up
ideas: light rowing, mobility, foam rolling, lacrosse ball, leg swings, band stretching
b) Hang Snatch warm-up (7x1)
--7 working sets (hit a few REAL light sets prior to building up)
--should work up to opening weight on your 7th set here
c) REGIONAL EVENT 1 and 2
1) 3 attempts @ max hang squat snatch
--bar starts unloaded
--hit 1 lift every 2:00
--must be caught BELOW parallel to count
--cannot drop to knee or else no-rep
------2:00 break------
2) 1 attempt @ max handstand walk
--may drop to feet to turn around @ 120'
REST 3-4 HOURS --if possible, otherwise rest 45 minutes to an hour and then hit session 2--
session 2
a) 3 rounds (not for time)
1) 250m row
2) 10 pull ups
3) 10 goblet squats 53#
b) Workout specific warm up
--ankle + hip + shoulder mobility
--foam rolling
--hit some reps of each of the different movements
c) REGIONAL EVENT 3
3 rounds
1) 50 alternating pistols
2) 7 muscle ups
3) 10 hang power cleans 175#
d) 10:00 airdyne cool down
a) OL specific warm up
ideas: light rowing, mobility, foam rolling, lacrosse ball, leg swings, band stretching
b) Hang Snatch warm-up (7x1)
--7 working sets (hit a few REAL light sets prior to building up)
--should work up to opening weight on your 7th set here
c) REGIONAL EVENT 1 and 2
1) 3 attempts @ max hang squat snatch
--bar starts unloaded
--hit 1 lift every 2:00
--must be caught BELOW parallel to count
--cannot drop to knee or else no-rep
------2:00 break------
2) 1 attempt @ max handstand walk
--may drop to feet to turn around @ 120'
REST 3-4 HOURS --if possible, otherwise rest 45 minutes to an hour and then hit session 2--
session 2
a) 3 rounds (not for time)
1) 250m row
2) 10 pull ups
3) 10 goblet squats 53#
b) Workout specific warm up
--ankle + hip + shoulder mobility
--foam rolling
--hit some reps of each of the different movements
c) REGIONAL EVENT 3
3 rounds
1) 50 alternating pistols
2) 7 muscle ups
3) 10 hang power cleans 175#
d) 10:00 airdyne cool down
Thursday May 1st, 2014
ACTIVE RECOVERY DAY
2 rounds @ 65-70%
1) 1000m row
2) 30 double unders
3) 20 wall balls 20#
4) 10 pull ups
MOBILITY
2 rounds @ 65-70%
1) 1000m row
2) 30 double unders
3) 20 wall balls 20#
4) 10 pull ups
MOBILITY
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