11.15.17 Wednesday

Growth & Development

A. GOBLET SQUATS  @ 33×1 each rep  10,8,6,4,2 ** heavy weight for each set, increasing for each set of reps if possible  REST :30 seconds before moving on   ( THESE should be CONTROLLED notice the tempo)

B. Core Strength 3 sets

20 banded deadbugs

:20 seconds weighted plank

:20 seconds slam ball

+1:00 rest between

C. EMOM 12:00

Min 1) 12 goblet squat

Min 2) 6 calorie row

Min 3) 3 clean and jerk 95/65

 

Performance

A. Back squat 1RM

B Strict pull-ups 32×1 tempo x 2 reps  x 3 sets  resting 2:30 between sets

C. EMOM 12:00

Min 1) 6 BBJO

Min 2) 6 Thruster 115/75

Min 3) 8/6 Assault bike cals

11.14.17

Growth & Development   +  Performance 

 

A. Deadlift  proper set up

Warm up to your Body weight deadlift

B. Christine  ** please post your RX scores on board for leader board post !

RX will be body weight DL and correct box height performing jumps not step ups ( scaling is OK just make notes and try to improve for next time 🙂

3 Rounds for time  RX

500m row

12 Bodyweight DL

21 box jumps  20/14

C. Cash out

7:00

MAX BURPEES

 

Monday 11.13.17

Growth & Development

 

Testing Day …  Although our focus is being prepared to the open season.  We will continue to grow the legs.   THE LEGS FEED THE WOLF 😉

A. BIG SQUAT DAY      1RM

B. Push Press 5RM + 2 sets of 5 reps @ 85% of our 5 Max

C. Every 6:00 x 18:00 ( 3 sets)

15 Wall ball/ 15 goblet squats

100 single under/ 50 double

15 shoulder to overhead @ 75/55….65/45

100 single under/ 50 double under

 

Performance

A. EMOM x 12

Minutes 1-8:  2 squat cleans @ 80%

Minute 9: 1 squat clean @ 85%

Minute 10: 1 squat clean @ 85%

Minute 11: 1 squat clean @ 90%

Minute 12: 1 squat clean @ 90%

B. Build to a Heavy OHS for the day  @ 3 second pause in the bottom

C. 18:00 Amrap

250m row

15 HSPU/ Wall climbs x 5

15 AB-mat sit ups

12/10 AB cals

15 OHS 95/65

 

Friday 11.10.17

Growth & Development

A. 10 sets

6x each leg Single leg RDL

10 good morning

10 strict press (5 each arm)  heavy

+ 1:00 rest

B. Front Squat

6,4,2,1 heavy as possible each set

C. 4 sets

8 walllball

6 burpees

4 squat cleans 95/65

 

Performance

A. Deficit DL x 3 reps **  every 2:00 x 12:00

B. Bench press x 3 reps with 3 second pause **  heavy set for the day

C. 800m row

+

3 sets

4 muscle up …. 4  Ring dips ( modified)

8 HSPU … 8 strict press 65/45 (modified)

6 kb swings 53/35

+

800m row

Thursday 11.9.17

Growth & Development

A. Cindy

20:00

5 pull-ups

10 push-ups

15 air squats

** please write RX workout times on board**   RX is Pull-ups (bandless) anyway… Push ups performed not on the knees…. Air squats, full depth (below parallel)

 

Performance

A. Cindy

20:00

5 pull-ups

10 push-ups

15 air squats

** please write Rx workout times on board** RX is Pull-ups (bandless) anyway… Push ups performed not on the knees… Air squats, full depth ( below parallel)

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