Category: Uncategorized

Olympic
Work to a heavy Snatch or Clean & Jerk

Conditioning 
In teams of 2:
AMRAP 40:
30 Power Cleans (135, 95)
400 Meter Run
30 T2B
400 Meter Run
30 Air Squats
400 Meter Run

*One person works at a time. Split as needed.

Skill/Stability/Strength
Bench Press: Build to a 1RM in 8-10 sets. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– sets should look like: 5-4-3-2-1-1-1-1..
[Beginner: Bench Press: 5 x 5, adding weight if form permits.]

Conditioning
”Surprise”
For time:
20-15-10-5
Push Press (135, 95)
Burpee Pull-ups

14:00 Time Cap

Auxiliary
Banded Overhead Triceps Extensions + Banded Triceps Pushdowns: 3 x 15 + 15. Rest 60s.

Skill/Stability/Strength 
EMOM x 10:
Box Squat x 3 reps

Conditioning
EMOM x 16:
Minute 1: 5 High Box Jumps
Minute 2: 10 Hanging Straight Leg Raises
Minute 3: 20 Front Reverse Lunges (95, 65) (10 ea.)
Minute 4: 20 Barbell Rows

Auxiliary
Speed Deadlifts: 6 x 2 @50% + band tension, every 45s.

Conditioning
AMRAP 30:
Row 1k
Bike 1k
Run 800 Meters

Skill/Stability/Strength
1) Push Press + Push Jerk + Split Jerk: 6 x 1 + 1 + 1 @80% of Push Press, every 90s.

2a) Rollback Triceps Extensions: 3-4 x 12-15. No rest.
2b) Inverted Rows – supinated grip: 3-4 x 12-15. Rest 60s.

Finisher 
Single Arm Overhead KB Carry x 8 Minutes max 100 ft. sets.
* Every time you stop complete a Max Effort set of curls (same weight ideally).

Auxiliary
Facepull-aparts x 100 Reps, AFAP.

Skill/Stability/Strength
Box Squat: Build to a tough but PERFECT set of 5 over 6 sets. Rest 2:00
– Landing must be soft, gradual, and without ANY excess compression of the midline
– Box height should be positioned so that your knee and hip are at the same level while seated (approx. 15″ for taller athletes)

Conditioning
4 Rounds of:
100 Meter Sledpush Sprint
10 DB Hang Squat Cleans (50, 35)
Rest 3:00 between rounds

Auxiliary
100 Banded Pull Throughs AFAP, then
2:00 Global Foam Roll Quads
2:00 Global Foam Roll Hamstrings

Competitor Training
Power Snatch + Hang Squat Snatch + Overhead Squat: Build to a challenging 1 + 1 + 3.
*Perform before or after Box Squats

Olympic
Work to a heavy Snatch or Clean & Jerk

Conditioning 
In teams of 3:
Buy-in: 2 Mile Run
Then,
3 Rounds of:
150 Double Unders
90 Wall Balls (20, 14)
30 Deadlifts (225, 155)
Then,
Cash-out: 1 Mile Run
*One person works. Split as needed.

Skill/Stability/Strength
EMOM 20:
ODD Minutes: 5 Strict Pull-ups
EVEN Minutes: 10 Strict Bar Dips

Conditioning
Every 4:00 x 5 Sets:
15 Hang Power Cleans (135, 95)
15 Bar Facing Burpees

Auxiliary
1a) KB Triceps Extensions: 3 x 15. No rest.
1b) Banded Facepull-aparts: 3 x 30. No rest.

Skill/Stability/Strength
Front Box Squat:
EMOM x 6:  3 reps @85%+
– If no 1RM Front Box Squat use 70% of 1RM Front Squat

Conditioning
4 Rounds – not for time:
Unbroken Farmer Carry x 100m
25 Russian KB Swings (70, 53)
25 Goblet Squats (70, 53)
Rest as needed.
*If you put the KBS down during the carry,1 Minute Wallsit hold for each time KBS are put down
during the carry.

20:00 Time Cap

Auxiliary
1a) Single Leg Box Jumps: 6 x 3 ea.
1b) Single Leg Banded Hamstring Curls: 3 x 30-50

 

Conditioning
In teams of 2:
0:00 – 10:00
20 Box Jumps (24, 20)
20 DB Renegade Rows (50, 35)
20 Calorie Bike
12:00 – 22:00
20 Alt. DB Snatches (50, 35)
20 Walking DB Lunges (single Arm – 50, 35)
20 V-Ups
24:00 – 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-aparts

Skill/Stability/Strength
1a) Close Grip Bench Press: 4 x 5

1b) DB Hammer Curls: 4 x 10

Conditioning
3 Rounds:
750/600m Meter Row
20 Push Ups
20 Toes-To-Bar

Auxiliary
1) 5 minutes of handstand Practice (wall climbs, shoulder touches, HS walk, etc.)

2) 5 Minutes of total body global foam rolling *Pick 2-3 spots and spend 60-90s on each.

Skill/Stability/Strength
Power Clean + Squat Clean: After warm up sets, perform 6-8 heavy working sets to work up to a max for the day

Conditioning
”90s Hip Hop”
For time:
10-8-6-4-2
Squat Cleans (155, 105)
Strict Pull Ups

11:00 Time Cap [Advanced: Rope Climbs for Pull ups: 5-4-3-2-1]

Auxiliary
a) Sumo Stance RDLs w. bands pulling forward: 4 x 8-10.
b) X-Band Walks x 4 x 20′ each direction

Olympic

Work to a heavy Clean & Jerk or Snatch

Conditioning 
Teams of 2:
AMRAP 12:
30 Box Jumps (24, 20)
150 Double Unders
30 Wall Balls (20, 14)
Rest 2:00
AMRAP 12:
30 DB Hang Power Cleans (50, 35)
150 Walking Lunges (BW)
30 DB Push Press (50, 35)
Rest 2:00
AMRAP 12:
30 Calorie Row
150 Abmat Sit-ups
30 KBS (70, 53)
*One person works. Split as desired.

Auxiliary
5-10 Minutes of Cyclical Recovery Work OR Make up an extra credit session missed from the week.

Skill/Stability/Strength
-Handstand Push-ups
-Ring Support Holds
Today we will work to accumulate 20-30 reps of handstand push ups, using drills that are difficult for you while maintaining good positions.  Between sets of handstand push ups we will be practicing supporting body weight on rings or boxes.  The goal is to find your skill level on the spectrum from beginner-to-expert and work on drills to improve.

Conditioning
21-15-9:
C2B Pull-ups
Calorie Bike (18-12-7 Calories Ladies)
10:00 Time Cap

Auxiliary
a) Banded OH Triceps Extensions: 4 x 25
b) Barbell Reverse Curls: 4 x 12

Skill/Stability/Strength
1) EMOM x 8:
Front Box Squat for 3 reps @80% of 8/26 (heavier than last week)
– If no 1RM Front Box Squat use 65% of 1RM Front Squat

2) Single or Double Leg Box Jumps: 6 x 3 ea. Rest 60s after each set

Conditioning 
In 20 Minutes:
Heavy Sled push x 20 yards – Build to a max load with 5-6 sets
*In between sets complete Single Arm Farmer Carry x 20 yards each.
Rest 90s-2:00

Auxiliary
Glute Bridges x 100 Reps, AFAP.
*Squeeze glutes for a 1 count a top of each rep.

Conditioning
”Glen”
For time:
30 Clean + Jerks (135, 95)
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees

Today’s workout is in remembrance of one of the many heroes of the 9/11 events at the World Trade Center.  There is a high level of difficulty here that will be appropriate for advanced athletes, but we will have scaling options, decreased loading, and shorter distances for beginner and intermediate athletes.

Skill/Stability/Strength
1a) Single Arm Dumbbell Bench Press: 4 x 6-8 ea. Rest 30s.
1b) 1-Arm KB Rows – neutral grip: 4 x 8-10 ea. Rest 30s.

Conditioning
With a Partner, AMRAP 17:
21 Air Squats
15/12 Calorie Row
9 DB Hang Power Snatch (50, 35) (9 Reps each side)
*Athletes alternate movements

Auxiliary
Prone rear lateral raises: 3 x 15

Skill/Stability/Strength
1) Back Squat Wave Loading w. chains: 5-3-1-5-3-1. Rest 2:00
– More on wave loading here
– Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90-95% of 1RM.
– if no access to chains use straight weight
– shoot for roughly 25-30% of your 1RM Back Squat in chain weight

2) RDLs with bands pulling forward: 4 x 8-10. Rest 90s.
– Rx+:(Glute Ham Raises: 4 x 8-10. Rest 90s)

Conditioning
AMRAP 6:
KB Thrusters (53, 35)
– L1: DBs Thrusters – light
*Done with TWO KBS
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)

Auxiliary
1a) Double Leg Banded Leg Curls: 2 x 30-50 ea.
1b) D-Ball Baby Carry: 2 x 100 meters
1c) Glute Hip Thrusts: 2 x 12

Olympic
Work to a heavy Snatch or Clean & Jerk

Conditioning
With a partner:
20 Rounds of:
7 Hang Power Cleans (155, 105)
7 Bar Facing Burpees
200 Meter Run
*One athlete completes a full round at a time
Then,
Cash-out: 10 Minute Easy Jog or Light Sledpull Together

Skill/Stability/Strength 
20 minutes to work to a mas of:
1 Push Jerk + 1 Split Jerk
Rest as needed.
– Beginner: Push Press: 5 x 5. Rest 90s.

Conditioning 
For time:
50 Single Arm DB Push Press (right) (50, 35)
50 Single Arm DB Push Press (left)
50 DB Renegade Rows (right/left = 2 rep) (50, 35)
50 DB Push-ups
50 Pull-ups
20:00 Cap

[Rx+: 60/45; C2B Pull-ups; Start and finish the workout with 50′ Handstand Walk]

Auxiliary
a) Zottaman Curls: 3 x 10. Rest 60s
b) Ring Support: 3 x 30-60 seconds