Saturday 6/9/18

Partner Saturday

For Time ( please pick someone with the same skill level as you )

50 HSPU / Shoulder to overhead 75/55

50 TTB/ Knee to elbow

800m run together

50 Front Rack Lunges 75/55

50 Burpee

50 Box jumps

22:00 Cap

+ 5:00 rest

Amrap 10:00 Partner  ( Partner a. will perform 30 double under // Partner b. will perform 20 wall ball // Partner a. will perform 5/5 hang clean and jerk etc.  for 10;00)

30 Double under / 60 single

20 Wallball/ Goblet squat

10 DB hang clean and jerk ( single arm 5/5) 50/35#

Thursday 6/7/18

Growth & Development

10:00 Amrap

100m run

15 KBS

10 HR push ups

+ 5:00 rest

10:00 Amrap

15 Goblet squat

10/8 Ass bike

Single arm Push press 10/each side

+5:00

10:00 Amrap

5 Burpee to target

10 toes to ring ( knee to elbow )

5 dead lift 135/95

10 cal Row

 

Performance

10:00 Amrap

12 Calorie Row

9 OHS 95/65

6 Burpee over rower

+ 5:00 rest

10:00 Amrap

100m run

10 HSPU  ( shoulder to overhead ) 95/65

25 Double under

5/3 bar muscle up  ( 10 pull-up)

+ 5:00 rest

10:00 Amrap

10 Alternating Pistols  ( 20 wall ball) 20/14

10/8 assault bike cals

20 DB snatches 50/35

Wednesday 6/6/18

Growth & Development

A. Front rack/ Front Squat 101 ( coach spends about 10 minutes with beginners to go over front rack positiong)

B. Barbell Bench Press w/ 3 seconds pause in bottom x 2 reps ( work in 2’s so you have a spot for this) heavy as possible x 5 sets

C, 18/15/12/9/6/3

Calorie row

Box jumps

 

Performance

A. Front Rack Step up x 10 each side heavy as possible x 3 sets  rest as needed

B. 21/18/15/12/9/6/3

Wall ball

Box jumps

Kb swings

Tuesday 6/5/18

Growth & Development

A. 5 Rounds for time

10 power clean 75/55

10 lateral burpee

+ 10:00 rest

B. 5 Rounds for time

10 knee to elbow

10 power snatch 75/55

 

Performance

A. 5 Rounds for time

10 power clean 95/65

10 lateral burpee

+ 10:00 rest

B. 5 Rounds for time

10 toe to bar

10 Squat snatch 95/65

Monday 6/4/18

Growth & Development

A. Snatch Grip Deadlift 3 position pause 3.2.1 @ 2 seconds holds x 3 reps x 6 sets Starting with your 1RM weight and adding each set

B. 5 sets

15 DB Deadlift  ( you choose something heavy enough for this and shoulder to overhead )

10 Assault bike cals

15 DB shoulder to overhead ( use same weight you use for deads )

10 Row cals

+ 2:00 rest between sets

 

Performance

A. 4 sets

1 power snatch EMOM @ 75-80%

B. 3 sets

1 hang Squat snatch EMOM @ 80-85%

C. 2 sets

1 squat snatch EMOM @ 85-90%

D. 3 rounds for time

5 hang squat clean 155/105

10 bar facing burpee

30 double under

10 pull-ups

5 box facing burpee box jump (NOT OVER)

 

 

Page 10 of 79« First...89101112...203040...Last »

Pin It on Pinterest