Monday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Sotts press w/45 lbs. bar
25x OHS w/45 lbs. bar
3x Scorpion strikes each side

Movement Prep:

70x Burpees
10x 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
20x Depth plyometric push-ups
1x Dot drill
70x K.B. snatches 70/50 lbs.

Work Capacity:

For time:
30x Baby Makers* 95/65 lbs.

*Baby Maker = 1x Burpee while holding on to the bar w/ no jump, 1x hang squat clean, 1x push press, and 1x Overhead lunge each leg.

Weekend Rest!

Traverse City's 5k Zombie Run!

Friday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder dislocates
3x Scorpion strikes each side

Movement Prep:

10x Sit throughs each side
15x Grasshoppers each side
30x Candlesticks
10x Backward rolls
2 min. Wrestler's bridge face down
2x Rope climbs

Stamina

3x 15 yds. Burpee broad jump
3x 15 yds. Russian hop
3x 15 yds. Gorilla hop
3x 15 yds. Gorilla hop side to side
3x 15 yds. Bear crawl
3x 15 yds. Shrimp
3x 15 yds. Crab walk
3x 15 yds. Army crawl
3x 15 yds. Cartwheel
3x 15 yds. Roundoff
3x 15 yds. Front handspring
3x 15 yds. Forward rolls

Notes: Sprint the 15 yards back after each set; looks like 15 yards frog hop, 15 yards sprint. Repeat 2x more times to complete the three sets.

Thursday

Rest Day!

Wednesday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder dislocates
3x Scorpion strikes each side

Movement Prep:

10x Single leg glute bridge each side
20x Supermans
30x Lateral hops over a 20 inch box
40x KTE's
50x Jumping pull-ups

Strength:

30x Muscle-ups

or

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of
Pull-ups
Dips

Tuesday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Sotts press w/45 lbs. bar
25x OHS w/45 lbs. bar
3x Scorpion strikes each side

Movement Prep:

100x Jumping jacks
Tabata row for calories
4x 50 yds. Farmer carry odd objects odd weights
3 mins. Total of L-sits

Work Capacity:

For time:
30x Rockstars* 95/65 lbs.

Then
30x Hang clean/thrusters 95/65 lbs.

*Rockstar = 1x deadlift, 1x bent-over row, 1x hang squat clean, 1x push press, and 1x OHS

Monday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
25x OHS w/45 lbs. bar
3x Scorpion strikes each side

Movement Prep:

Tabata box jumps 20 inch box
5 yds. Lateral handstand walk each way
10x Combat rolls jumping over 24 inch box
10x Combat rolls jumping over 36 inch box
50 yds. Right arm throw 30/15 lbs. kettle bell*
50 yds. Left arm throw 30/15 lbs. kettle bell*
50 yds. Two hand granny toss 30/15 lbs. kettle bell*
4x 30 secs. Whip smash w/1x rope

*Sub weighted med ball or D-ball if indoors!

Strength:

Work up to 1RM Bench press

Weekend Rest!

Did someone say football?

Friday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
10x OHS w/45 lbs. bar
20x Grasshoppers each side

Movement Prep:

10 yds. Walking on hands
2x Dot Drill
50x Push-ups
35x Wallball
20x Pull-ups

Strength:

10-8-6-4-2
Back Squat

Then*
10-9-8-7-6-5-4-3-2-1 Reps of:
Box jump 24 inches
Box jump 36 inches
SDHP 75 lbs.
K.B. swings 75/40 lbs.

*At the beginning of each round do 1x Back Squat at your 4RM

Thursday

Active Recovery:

Play! Use your body and move - run, jump, skip, hop, tumble, roll, throw, push, pull, climb, swim, bound, crawl and carry!

Wednesday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
10x Sotts Press w/ 45 lbs. bar
10x Sit through each side

Movement Prep:

100x Double-unders
20x Box jumps 36/24" box
20x Depth plyometric push-up
10x Wrestler's bridge

Durability:

6-8x 100m Sprint

Work Capacity:

For time:
25x Walking Lunge
20x Pull-up
50x Tuck-jumps
20x Double-unders
25x Ring dips
20x KTE's
30x K.B. swings 60/40 lbs.
30x Sit-ups
20x Hang squat cleans 95/65 lbs.
25x Back Extensions
30x Thrusters 45 lbs. bar
45x pull-ups

Tuesday

Stamina:

For time row 6k or fin swim 2k.

Monday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

2 Rounds
10x HSPU's on parallettes
10x Precision jumps from a 24" box to a 20" box 8 feet apart
15x Sit-through
10x Forward rolls

Power:

1-1-1-1-1-1-1
Jerk

Work Capacity:

Tabata (8x 20:10/work:rest)
Push-ups
Sit-ups
BW rows
Bulgarian split squats (alternate legs each set)

2-Week Break!

For the next two weeks until Monday, October 18th, we will be on a training break. What does this mean? This program started off on an experimental foot, and has continually evolved into what it is now, as we draw nearer to one year we have yet to take a legitimate rest period. That time is now. STORE THE BARBELL, RACK THE WEIGHTS... If you have been following consistently take this rest period seriously. This is not to say that you should not do some light calisthenics, skip some rope, or go for a fun run. But we are definitely going to lay off the strength and power stuff.

If you are new to the programming and not in need of a recovery period start at Sep 3rd and follow the mobility drills and movement prep sequentially (Mon/Wed/Fri). The first week you should focus on two days of POWER work utilizing the snatch and the squat clean and one day denoted to a long work capacity session - AMRAP 30 mins. of 10x Bastards (a burpee followed by a tuck jump), 7x Pull-ups, and 5x Thrusters 95 lbs. The second week do two short work capacity sessions 1) 5 Rounds - 100m sprint, 15x Deadlift 155 lbs., 10x HSPU's. 2) AMRAP 10 mins. of 10x KB swings, 10x KB SDHP with 70 lbs. And one day of STRENGTH, working on your deadlift and press.