Purpose: Increase explosiveness while lowering 1000 meter Row time.

Goals:

-Decrease 1000 Meter Row Time

-Increase Max Clean & Jerk

-Increase Front Squat 3 Rep Max

-Increase Push Press 3 Rep Max

-Improve on “Mary”

Week 1

Monday 9/2

Pre-Mob:

T-Spine Smash

Banded Ankle

Warm-Up:

SPEALER Warm-up

20 Burpees

20 Windshild Wipers

20 Scorpions

Skill:

Front Squat 5-3-1+

10 Minutes HSPU Progressions

-Handstands, Walks, HSPU

10 Minutes Find 3 rep Max Hang Clean + 1 Jerk

-Start @ top of knee & perform full clean.  After 3rd clean perform 1 Jerk

Then 2×3 reps + 1 Jerk @ 80% of today’s Max

WOD:

7 min AMRAP

5 HSPU

15 Medball Cleans (20/14)

5 Toe-2-Bar

Tuesday 9/3

Pre-Mob:

Barbell smash on Anterior Delt

Bicep Smash

Warm-up:

SPEALER

3 rounds

10 Jumping Lunges

10 Clapping Push-ups

10 Overhead Walking Lunges

Skill:

Push Press 5-3-1+

10 Minutes Kipping Pull-up Work/progressions

10 Minutes to find 3 Rep max Hang Snatch from top of knee

then 2×3 @ 80% of today’s max

WOD:

5 rounds

400 meter Run

Max Effort T2B

2 Minute Rest

Wednesday 9/4

Pre-Mob:

Lat & tricep smash

Glute smash

Warm-Up:

SPEALER

400 meter Run

25 Sit-ups

200 Meter Run

50 Sit-ups

Skill:

10 min. to find Max Power Clean

then 3×3 @ 75% of todays max

5 min. Jump Rope work

-singles, doubles, triples

10 min. T2B Progressions

10 min. Pistol Work

WOD:

60 C2B Pull-ups

EMOTM starting @ 00:00 –> 6 Burpees

Thursday 9/5

Pre-Mob:

Hammy Smash/Flossing

Warm-up:

SPEALER

2 Rounds

10 G2OH (45/25)

20 Jumping Jax

30 Jumping Lunges

Skill:

Deadlift 5-3-1+

10 min. to find 3 rep max Floor Press

10 Max Effort Broad Jumps

4×5 Pendlay Rows

WOD:

Total Reps

1 min. Max Effort Burpees

1 min. Rest

3 min. AMRAP

-5 Push-ups

-10 Step-ups (24/20)

-15 SDHP (75/55)

1 min. Rest

1 min. Max Effort Burpees

1 min. Rest

3 min. AMRAP

1 min. Rest

1 min. Burpees

Friday 9/6

Pre-Mob:

5 min. Squat hold

Quad Smash

Warm-Up:

SPEALER

500 meter Row

20 Burpees

200 meter Run

10 Wallball

Skill:

Thrusters 5-3-1+

12 min. to find Max Snatch

12 min. to find Max Clean & Jerk

WOD:

“Chelsea”

EMOTM for 30 minutes

-5 Pull-ups

-10 Push-ups

-15 Squats

Week 2

Monday 9/9

Pre-Mob:

Foot Smash

Banded Shoulder Overhead

Warm-up:

SPEALER

200 meter Overhead Carry 45/25

Skill:

Front Squat 5-3-1+ (heavier than last week)

3x Max Effort HSPU

10 min. to find 2 rep max pause clean + 1 Jerk

-paused @ bottom of knee for 3 seconds

then 3×2 @ 85% of today’s max

YTW’s 2×15

WOD:

Total Reps

2 min. Max Effort Pull-ups

6 min. AMRAP

-30 Double Unders (scaled – Jump Touches)

-10 Burpees

2 min. Max Effort Pull-ups

Tuesday 9/10

Pre-mob:

Lat Smash into Tricep

Bicep Smash into Forearm

Warm-Up:

SPEALER

2 Rounds

5 Hand Release Push-ups

10 Step-ups

15 Goblet Squats

Skill:

Push Press 5-3-1+  (heavier than week 1)

Strict Pull-ups 3×8

10 min. to find 3 rep max Pause Snatch

-pause for 3 seconds at bottom of knee

WOD:

Tabata

-Pull-ups

-Wallball

2 min. Rest

2 min. Max Effort Push Press (45/35)

Wednesday 9/11

Pre-mob:

Quad Smash

Wall Stretch

Warm-up:

SPEALER

2 rounds

100′ Broad Jumps

10 Forward Rolls

Skill:

10 min. to find Max Power Snatch

200 Double Unders (600 singles scaled) (6 min. time cap)

10 min. K2E Progression

3×12 Overhead Lunges

3×12 RDL’s

WOD:

20 min. AMRAP

100 meter Barbell Carry

10 RDL w/ Press (45/35)

Thursday 9/12

Pre-mob:

Lacrosse ball/softball on Hammy’s

Banded Oly Stretch

Warm-Up:

SPEALER

Agility Ladder x10

Skill:

Deadlift 5-3-1+  (heavier than week 1)

10 min. to find max Strict Pull-ups

10 Max Effort Box Jumps

4×8 Pendlay Rows

WOD:

5 min. AMRAP

-10 Pull-ups

-15 Sit-ups

1 min. Rest

4 min. AMRAP

-15 Sit-ups

-5 Burpees

1 min. Rest

3 min. AMRAP

-5 Burpees

-10 Pull-ups

Friday 9/13

Pre-mob:

T-spine Smash

Anterior Shoulder Smash

Warm-up:

SPEALER

Burgerner Warm-up

Skill:

Thrusters 5-3-1+  (heavier than week 1)

12 min. to find Max Snatch

12 min. to find Max Clean & Jerk

WOD:

“Nicole”

20 min. AMRAP

400 meter Run

Max Effort Pull-ups

Week 3

Monday 9/16

Pre-mob:

Pec Smash

Banded Bully

Warm-up:

SPEALER

3 rounds

5 clapping push-ups

10 V-ups

Skill:

Front Squat 5-5-5+

HSPU 4×5

10 min. to find max 3 position Clean & 1 Jerk

-Full clean from High-Hang, Hang, Floor

WOD:

5 rounds

-800 meter Run

-Rest 1:1

Tuesday 9/17

Pre-mob:

Trap Smash

First Rib Attack

Warm-Up:

SPEALER

3 rounds

200 meter Medball Run

10 Wallball

Skill:

Push Press 5-5-5+

10 min. Kipping pull-up or bar muscle-up work

10 min. find 3 position Snatch

-Snatch from High-Hang, Hang, Floor

WOD:

3 rounds

-500 meter Row

-12 HSPU

-Rest 1:1

Wednesday 9/18

Pre-mob:

Rear Delt Smash

Teres Smash

Lat Smash

Warm-Up:

SPEALER

2 min. Tabata: Handstand hold & plank

Skill:

10 min. to find max Push-Jerk

5x Max Double-Unders

3×10 T2B

10 min. Medball clean work

3×12 Pistols

4×5 Walk overs

3×5 500 meter Rows

Thursday 9/19

Pre-mob:

Banded Pigeon

Achilles Tendon Smash

Warm-Up:

SPEALER

3 rounds

10 Squat Jumps

15 Sit-ups

Skill:

Deadlift 5-5-5+

10 min. to find Max Floor Press

3×15 Hand Release Push-ups

5x Triple Broad Jumps

WOD:

for time

50 Sit-ups

400 meter Run

50 Jumping Lunges

30 T2B

10 C2B

400 meter Run

50 Sit-ups

Friday 9/20

Pre-mob:

Tricep banded distraction

Pass Thru’s

Ankle distraction with bands

Warm-Up:

SPEALER

Tabata Front rack holds @ bottom of squat

Skill:

Thrusters 5-5-5+

12 min. to find Max Snatch

12 min. to find Max C&J

WOD:

“CFT”

3 max attempts on each lift:

-Back Squat

-Strict Press

-Deadlift

Week 4

Monday 9/23

Pre-mob:

Quad Smash

Banded anterior hip

Warm-up:

SPEALER

2 rounds

20 Front rack lunges

10 Push Press

Skill:

Front Squat 3-3-3+

10 min. EMOTM –> 3 HSPU

10 min. to find max Clean from High-Hang

then 3×2 @ 80% of today’s max

WOD:

for time

100 Burpees

-Every 2 min. starting @ 00:00, perform 8 pull-ups

Tuesday 9/24

Pre-mob:

Lat smash

P-nut work on Ribs

Warm-up:

SPEALER

2 rounds

400 meter run

25 Back extensions

Skill:

Push Press 3-3-3+

3×12 Strict Pull-ups

10 min. to find 3 rep max Snatch from High-Hang

then 3×3 @ 80% of today’s max

WOD:

Tabata

-KB Swings (36/26)

-Bar-facing Burpees

-SDHP (75/55)

-Goblet Squats (36/26)

Wednesday 9/25

Pre-mob:

Delt Smash

Glute Smash

TFL lovin’

Warm-up:

SPEALER

500 meter Row

30 Wallball

250 meter Row

20 Wallball

Skill:

10 min. to find max Hang Power Clean

5 min. Jump Rope work

4×8 K2E

3×30 Back Extensions

WOD:

20 min. AMRAP

-5 Bar over Burpees

-10 Shoulder-2-Overhead (115/75)

-20 Double Unders

-200 Meter Run

Thursday 9/26

Pre-mob:

Pec Smash

Ab Smash

Warm-up:

SPEALER

800 meter Run

Skill:

Deadlift 3-3-3+

5 min. Max Effort Hand Release Push-ups

then 4×10 Inverted Push-ups

3×12 RDL’s (As heavy as possible)

WOD:

7 min. AMRAP

-3 T2B

-6 Wallball (20/14)

-9 Medball Cleans (20/14)

1 min. rest

5 min. AMRAP

1 min. rest

3 min. AMRAP

Friday 9/27

Pre-mob:

Roller on Spine

Roller on IT Band

Warm-up:

30 Medball Cleans

20 Back Extensions

20 Medball Cleans

10 Back Extensions

Skill:

Thrusters 3-3-3+

12 min. to find Max Snatch

12 min. to find Max C&J

WOD:

“Barbara”

5 rounds for time

-20 pull-ups

-30 push-ups

-40 sit-ups

-50 squats

-3 minute rest

Week 5

Monday 9/30

Pre-mob:

Trap Smash

Banded Overhead Distraction

Warm-up:

SPEALER

3 rounds

100′ Bear Crawl

30 Jumping Jax

Skill:

Front Squat 5-3-1+

4×5 HSPU

10 min. to find 3 rep max C&J

-Each rep is a Clean and Jerk

-Bar can be dropped after first jerk, but hands are immediately reset on bar

WOD:

5k Run

Tuesday 10/1

Pre-mob:

Lat Smash into tricep

Bicep Smash into forearms

Warm-up:

SPEALER

20 Burpees

20 Wallball

20 Back Extensions

20 Sit-ups

20 KB Swings

Skill:

Push-Press 5-3-1+

Max Effort Strict Pull-ups

10 min. to find 3 position Snatch

-High Hang, Hang, Floor

WOD:

Total Reps

1 min. Max Effort KB Snatch (alt. arms)

then 5 min. AMRAP

10 Hand Release Push-ups

20 Sit-ups

then 1 min. Max Effort KB Snatch (alt. arms)

Wednesday 10/2

Pre-mob:

Ab Smash + Psoas Smash

Wall Stretch

Warm-up:

SPEALER

3 rounds

Prowler Run

50 Sledge Strikes/x10 Tire Flips

Skill:

10 min. to find Max Hang Snatch

5 Max Effort Double Unders/Single Unders

WOD:

EMOTM 7 min.

5 Medball Cleans

5 Burpees

3 min. rest

5 rounds

200 meter Run

15 Box Jumps (24/20)

Thursday 10/3

Pre-mob:

Hammy Smash

Calf Smash

Hammy Floss

Warm-up:

SPEALER

2 rounds

30 RDL w/ Press (45/25)

5 C2B

Skill:

Deadlift 5-3-1+

5 min. Max Effort Barbell Strict Press

10 Box Jumps @ 80% of Max BJ height

4×8 SDHP

5×6 Glute-ham Raises (partner holds ankles)

WOD:

Total reps

1 min. Max Effort Wallball (20/14)

7 min. AMRAP

-3 Burpees

-6 Box Jumps

-9 KB Swings

1 min. Max Effort Wallball

7 min. AMRAP

1 min. Max Effort Wallball

Friday 10/4

Pre-mob:

Delt Smash; focus on rear Delt

10 Backbends/Walkovers

Warm-up:

SPEALER

500 meter Row

10 Hand-Release Push-ups

200 meter Run

Skill:

Thrusters 5-3-1+

12 min. to find Max Snatch

12 min. to find Max C&J

WOD:

“Jackie”

1000 meter Row

50 Thrusters (45#)

30 Pull-ups

Week 6

Monday 10/7

Pre-mob:

Front Rack Position

Banded Ankle

Warm-up:

SPEALER

Skill:

15 min. to find 3 rep max Front Squat

3 min. AMRAP HSPU

10 min. to find max 3 position Clean

-High-hang, Hang, Floor

WOD:

10 min. AMRAP

-5 C2B

-10 Hand Release Push-ups

-15 Squat Jumps

Tuesday 10/8

Pre-mob:

Lat Smash

Pec Smash

Warm-up:

SPEALER

400 meter Farmers Carry

15 V-ups

200 meter Medball run

Skill:

15 min. to find 3 rep max Push-Press

Max Effort Pull-ups

10 min. to find 3 rep max Snatch

-Bar can be dropped but hands reset immediately

WOD:

Tabata

-Bottom-2-Bottom Squats

then immediately into a 1 mile run

Wednesday 10/9

Pre-mob:

Spidey Lunge

Banded Pigeon

Warm-up:

SPEALER

3 rounds

5 HSPU

1 Rope Climb

4oo meter run

Skill:

10 min. to find max Split Jerk

Max Effort T2B or K2E

WOD:

“Rhiannon”

10 min. AMRAP

-Double Unders

Thursday 10/10

Pre-mob:

Glute Smash

Banded Oly

Warm-up:

SPEALER

3 rounds

15 Good Mornings

10 Max Height Squat Jumps

Skill:

15 min. to find 3 rep max Deadlift

3×10 Seated Sumo Deadlift

Find Max Broad or Box Jump

WOD:

1 min. Max Effort Burpees

1 min. rest

3 min. AMRAP

-5 Deadlift (225/135)

-10 Push-ups

1 min. rest

1 min. Max Effort Burpees

1 min. rest

3 min. AMRAP

1 min. rest

1 min. Max Effort Burpees

Friday 10/11

Pre-mob:

Sampson Lunges

Banded Bully

Warm-up:

SPEALER

Skill:

15 min. to find 3 rep max Thruster

12 min. to find max Snatch

12 min. to find max C&J

WOD:

“Mary”

20 min. AMRAP

-5 HSPU

-10 Pistols

-15 Pull-ups

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