Tuesday 10.17.17

#conditionedbycorrin

Growth & Development

A.

10 box jump over 30/24

40 single unders // 20 double unders

10 Assault Bike cals

+ 1:00 rest between each set  x 6 sets

+ 5:00 rest

 

B.

20 Slam balls

100m run

10 Assault bike cals

+ 1:00 rest between each set x 6 sets

 

Performance

A. Back Squats

8 reps @70%

6 reps @80%

4 reps @85%

2 reps @ 90%

1 rep @ 92-95% ++

 

B. EMOM 21:00  (7 sets )

Minute 1) 10 ring dips // 20 OH Plate tricep extensions

Minute 2) 10 thruster 115/75

Minute 3) 6 strict HSPU // 6 kipping HSPU // 10 Push press (not jerk)

 

 

 

 

Monday 10.16.17

Growth & Development

A.  Back Squat

5 reps @ 70%

3 reps @ 80%

1 rep @ 90%

B. 3 Rounds

400m Run

10 hang squat cleans 95/65 ( scaled down ** 20 DB hang power cleans )

20 Front Rack lunges alternating  ( scaled down  ** 20 DB step ups )

 

Performance

A. Clean and jerk @ 80% Every 2:00  1.1.1 cluster (10 seconds rest between each set, set your back, breath throughout )  x 5 sets  (10:00)

B. Every 8:00 x 32:00 total ( 4 sets )

35/25 Assault bike cals

15 Burpee Box jump overs 24/20′

10 bar muscle ups / C2B / Pull-ups

 

 

Saturday 10.14.17

#conditionedbycorrin

8 Rounds

15 Deadlift 135/95

15 Shoulder to overhead  95/65

15 bar facing burpees

**TWO BARBELLS CAN BE SET UP**

 

** Partner 1 will do 15 deadlifts , Partner 2 will do 15 shoulder to overhead, Partner 1 will do 15 bar facing burpees , …… until 8 full rounds are complete

Friday 10.13.17

Friday the 13th #spooky

Growth & Development

A. Deadlift  5 sets of 3 @ 70% of 1RM @30×1

B. Split Jerks working up to heavy sets of 3×3 ** we will do our warm-ups together for this lift

C. 6 Sets

10 AB Cals

10 Push-up

50 single under

1:00 rest between sets

 

Performance

A. Snatch every :45 seconds @ 85% of 1RM x 8

B. Clean & Jerk 1.1.1. every :90 seconds @ 75% x 3 sets

C. 4 Rounds

5 squat clean

25 wall ball 20/14 10′

50 double under

+ 4:00 rest between sets

 

****** Squat Clean weights

Round 1 155/105

Round 2 185/125

Round 3 225/145

Round 4 255/155

** I will scale accordingly on board tomorrow for different strength levels

Thursday 10.12.17

Growth & Development  + Performance

TESTING DAY

** Please compare to your previous scores 6 weeks ago**

I get some of us have gone up in KB sizes however for this to be a true test use whatever you used last time we did this test

** WRITE YOUR SCORES ON THE WHITEBOARD PLEASE **

3 Rounds

250m row

15 KB swings

25 Burpee

15 KB swings

250m row

+ 10:00 rest between sets

 

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