Tuesday 2/20/18

Growth & Development

For Time

21 Hang power clean 65/45

9 Burpee

15 Assault Bike calories

15 Hang power clean 75/55

15 Burpee

12 Assault Bike calories

9 Hang power clean 95/65

21 Burpee

9 Assault Bike calories

 

Performance

For Time

21 Squat cleans 115/75

10 TTB/TTR( only if you cannot do toe to bar)

5 Burpee box jump over

15 Squat cleans 135/95

10 TTB

5 Burpee box jump over

12 Squat cleans 145/105

10 TTB

5 Burpee box jump over

9 Squat cleans 155/115

10 TTB

5 Burpee box jump over

6 Squat cleans 165/125

10 TTB

5 Burpee box jump over

3 Squat cleans 185/135

10 TTB

5 Burpee box jump over

Thursday 2/15/18

Growth & Development

10 Sets

6 DB Single Arm press each side

9 Knee to elbow

12 air squat

15 single under

+ 30 seconds between sets

 

Performance

10 sets

3 bar muscle up / 6 Ring row (controlled, think tempo without tempo)

5 burpee to plate

8 sumo deadlift high pull 65/45

11 Air squats

+ 30 seconds rest between sets

Wednesday 2/14/18

Happy Valentines Day @ The Turf 🙂

Growth & Development

A. Push press 4,3,2,1,1,1  Working to a heavy singles 90-95%++ Every 2:00

B. CUPID @ The Turf

14:00 AMRAP

2 Hang Squat cleans 95/65

14 MEDBALL overhead lunges

100m RUN

2 Hang Squat cleans

14 Ball slams

100m RUN

 

Performance

A. Back Squat building to a heavy single within 15:00

B. CUPID @ The Turf

14:00 AMRAP

2 Squat cleans (NOT HANG) 185/135

14 S.A. Overhead walking lunges (Left arm)

100m Run

2 Squat cleans

14 S.A. Overhead walking lunges (Right arm)

100m Run

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