Monday 5/14/18

Growth & Development

A. Strict Press Building to heavy single for the day 10:00

B. Strict press @ 60% of above and perform 2 AMRAP sets with 3:00 rest between

C. 3 Rounds for time

Row 250m

10 burpee over rower

25 ft front rack walking lunges DB

10 hand release push up

Row 250m

+ 3:00 rest between sets

 

Performance

A. Snatch pull + snatch

3 reps @ 70% x 2 sets :90 seconds rest between sets

3 reps @ 75% x 2 sets :90 seconds rest between sets

2 reps @ 80% x 1 set

2 reps @ 85% x 1 set

B. 4 rounds for time

5/3 bar muscle up ( 10 pull-ups)

10 deadlift 225/155

20 wall ball 20/14

40 double under

+:90 second rest between sets

Friday 5/11/18

TGIF!!! Just about done week 6 of our Challenge!

Growth & Development

A. Back Squat 3×3 @ 88% of our 3RM tester

B. 5 Rounds for time

 

10 Burpee

400m run

10 Knee to elbow ( or 10 TTB )

20 ab mat sit ups

 

Performance

A. Single leg front rack step up HEAVY as possible 8/8 x 3 sets resting as needed

B. For time

40/30 AB cals

15 thruster 95/65

30/20 AB cals

12 thruster 115/75

20/10 AB cals

9 thruster 135/95

 

Thursday 5/10/18

DRAY IS 11 Today !!  Happy Birthday Drizzy

Growth & Development

A. 4 sets

1000m row

12 DB alternating lunges

8 Single arm push press each hand (8/8)

+ 3:00 rest between sets
Performance

A. 4 sets

5 Clean and Jerks 155/105

10 burpee box jump over

15 Toe to bar

+ resting 1:2 ( If it takes over 3:00  only rest 1:1)   * This is a workout that should be done in Sub 3:00  FAST

If its done over, that means you are staying aerobic and are stuck on each movement too long, so you don’t need the double rest time

 

Wednesday 5/9/18

Growth & Development

A. Clean Grip Deadlift x 6 reps @ 5151 x 3 sets resting as needed 🙂

B. EMOM x 8:00

Single Arm Russian KB swings AS HEAVY AS POSSIBLE  8/8

C. 21/15/9

DB Thruster

Row Cals

+100m run between sets

 

Performance

A. Back Squat 3×3 @ 88% of our 3RM tester 🙂 ALMOST THERE GUYS!   Trust the process retests are going to be FIRE

B. EMOM x 8:00

Split Jerk x 1 rep  Building again! We’ve  been doing 2 .. lets build this !!

C.21/15/9

Power Snatch 95/65

Lateral Burpee

+100m run between sets

Tuesday 5/8/18

Growth & Development

A. 3 Rounds

30 Single under

15 hang clean 75/55

30 single under

15 knee to elbow

30 single under

15 H.R. Push up

30 single under

+ 3:00 rest between sets

B. 100m heavy sled pulls x 3 + resting as needed

 

Performance

A. 12 Rounds  for time

4 Hand stand push up

8 Kb swings 53/35

12 goblet squat

 

B. 400m run x 4  resting 1:1

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