Saturday 12/16/17

Partner Saturday 🙂

 

Growth & Development

6 rounds

20 burpee

20 alternating DB snatches

20 hang clean 75/55  ( beginners Deadlift 115/75)

 

work out can be broken up however you please, but the single leg squats

 

Performance

Teams of 2

6 Rounds

20 Pull-ups

20 Thruster  95/65

20 burpees

 

workout can be broken up however you please 🙂

Friday 12/15/17

Growth & Development

A. Heavy sets of Deadlift @ 20×1 6 sets

set 1 x3

set 2 x 3

set 3 x 3

set 4 x2

set 5 x2

set 6 x2

B. 15:00 Ascending

2,4,6,8,10,12…….

Calorie row

Box jump

Shoulder to overhead 65/45

C. Bike Sprints :15 seconds on ALL OUT + :45 seconds rest

 

Performance

A. Front Squats 3×3 @ 85%

B. Snatch Grip Deadlift heavy 3 (no touch) + 1 set of 3 @ 90%

C. 7:00 AMRAP

7 Ground to Overhead 115/75

7 lateral burpee

7 front squat

Thursday 12/14/17

F84BAF2D-E80E-4FFC-B663-A9FB4260129D

Bennny big Back Squat PR!!!

Growth & Development

0-20:00

15/12/9

Bike Cals

KB swings 53/35

20:00-30:00

Amrap 10:00

5 burpee Pull-ups ( or 10 jumping pull-ups on box)

10 Plank walk outs

15 DB thruster

 

Performance

0-10:00

Max Hang snatch + 2 OHS

14:00-22:00

Amrap 8:00

5 C&J 135/95

10 Chest to bar pull-up

35 Double under

28:00- Finish

12/9/6

Bike cals

Kb swings 53/35

 

Wednesday 12/13/17

Warm up

3:00 zone 1 bike/row/jump rope

3x

:20 seconds each side wall quad stretch

20x deadbugs

:20 seconds wall squat hold

10x hollow rocks

 

Growth & Development

A. Double KB Front Rack walking lunges x 20 (10 each side ) control tempo down and up 10×1 .. up and down turf x 3 sets + 2:00 rest between sets

B. Death March x 1 set 120ft HEAVY challenging set + accumulate 2:00 belly to wall hold

C. 15:00 row

+ every 3:00 off and perform

10 Russian KB swings

5 burpee

50 single under

 

Performance

A. Behind the neck strict press 8,8,8,5,5,5 @ 20×1 ( enough to control it down)   BUILDING ( but stay fairly light)

B. S.A. 1/2 kneeling DB press 30×1 x 8 each arm  + plate tricep extensions x 15 reps resting 1:00 x 4 sets

C. 3 rounds for time

30/20 AB cals

120 ft  Farmers carry (  KB )

10 HSPU ( or 5 wall walks )

10 toe to ring

+ 3:00 rest between sets

Tuesday 12/12/17

Growth & Development

8:00 AMRAP

7/5 Bike calories

10 push up

:15 second hold chin over the bar

+ 4:00 rest

8:00 AMRAP

12 KB Press ( 6 each side )

15 Sit ups

18 Single leg pistol squats to box  (9 each side )

+4:00

8:00 AMRAP

200m Row

15 medball ground to overhead

9 burpee box jumps

 

Performance

8:00 AMRAP

10 toe to bar

20 DB snatch

30 double under

+4:00 rest

8:00 AMRAP

:30 second FLR on rings

10 ring push up

1 rope climb

+4:00 rest

8:00 AMRAP

5 OHS 95/65 … 75/55

10 burpee box jump over

20 calorie row

 

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