Thursday 2018.02.22

Strength

Turkish Get Up

  • Build to a heavy 2 on each arm

Conditioning

4 Rounds:

  • 1:00 Bike
  • :15 Rest
  • 1:00 Row
  • :15 Rest
  • 1:00 Shuttle Run
  • :15 Rest

Wednesday 2018.02.21

Strength

Every 1:30 x 10 sets:

  • Slow clean pull + hang power clean + :03 pause in receiving position + front squat from pause + :03 Pause in bottom of squat

Click here for a demo of the complex.

Conditioning

In teams of 3, each athlete occupies a station, complete as many rounds as possible in 12:00:

  • Station 1: Power Clean x 7 (115/75)
  • Station 2: 20m Forward Crawl
  • Station 3: Rest

Tuesday 2018.02.20

Skill Work

Every minute on the minute for 10:00:

  • 6 Alternating Dumbbell Snatches

Work on the new standard.

Conditioning

Complete as many rounds as possible in 9:00:

  • 3 Burpee Box Jump Overs (24/20)
  • 40m Farmer’s Carry
  • 6 Burpee Box Jump Overs
  • 40m Farmer’s Carry
  • 9 Burpee Box Jump Overs…

Continue adding three burpee box jump overs each round until the 9 minutes has expired.

Monday 2018.02.19

*Programming Note*

The Open starts this Thursday! That means we are officially “in-season.” Here is how the next five weeks will look:

Monday Tuesday Wednesday Thursday Friday Saturday
Squat or Pull

Conditioning

Skill work

Conditioning

Weightlifting Technique

Conditioning

Skill Work

Row/Bike/Run

Open Workout! Team Workout

Strength

Back Squat

  • 4 x 3-5 @ 33X1

Conditioning

For time:

  • 100/70 Calorie Bike or Row

Then, complete 3 rounds of:

  • 20 Wall Balls (20/14)
  • 50 Double Unders

Saturday 2018.02.17

Conditioning

In teams of 5, with only one athlete occupying a station at a time, complete as many rounds as possible in 30:00:

  • Station 1 – 300/250m Row
  • Station 2 – 20 Dumbbell Push Press
  • Station 3 – 15 Box Jumps
  • Station 4 – 20 Kettlebell Swings
  • Station 5 – 25 Air Squats

Friday 2018.02.16

Strength

4 Rounds not for time:

  • 8 Single Leg Kettlebell Deadlifts each leg
  • 4 Tall Box Step Ups each leg (weight if possible)

Conditioning

Complete as many rounds as possible in 12:00:

  • 60 Double Unders
  • 40 Deadlifts (155/105)
  • 30 Toes to Bar
  • 20 Shoulder to Overhead (155/105)

Thursday 2018.02.15

Conditioning

At 0:00, for time 21-15-9 reps of:

  • Dumbbell Snatch (50/35)
  • Burpees over the Dumbbell

At 10:00, for time:

  • Row 1000m

At 20:00, for time:

  • 50/40 Calorie Assault Bike
  • 150 Double Unders (or 200 Single Unders)

*8:00 time cap on each workout.*

Wednesday 2018.02.14

Strength

Every 1:30 for 5 sets:

  • Front Squat x 2-4 @ 21X1

Use between 60-70%

Conditioning

With a partner, alternating full rounds, complete 3 rounds each:

  • 50 Double Unders
  • 20m Dumbbell Front Rack Walking Lunge (35/50)
  • 25 Wall Balls

Tuesday 2018.02.13

Strength

Every :15 for 15 sets:

Performance:

  • Snatch x 1 @ 65-75%

Fitness:

  • Slow Snatch Pull + High Hang Snatch

Conditioning

Complete as many rounds as possible in 9:00:

  • 9 Dumbbell Power Cleans (35/50)
  • 9 Box Jumps (20/24)
  • 9 Chest to Bar Pull Ups