Tuesday 11/13/18

Growth & Development

EMOM 10:00
Odd: 8 Burpee box Jump over
Even: 8 Cal Assault Bike

** Last week here PUSH THIS

+ 5:00

5 sets
9 Thruster 65/45
18 Ab-mat sit up
250m Row
18 Ab-mat Sit up
9 Thruster
+ 2:00 rest Between sets

 

Performance

EMOM 10:00
Odd: 10 Calorie Row
Even: 10 Burpee over Rower

+ 5:00 rest

5 sets
9 Thruster 95/65
9 TTB
18/12 Assault Bike cals
9 TTB
9 Thruster 95/65
+2:00 rest between sets

Friday 11/09/18

Growth & Development

A. RDL x 6 reps heavy heavy   Every 2:00 x 4 sets
B. Front Rack BB Step up using KB’s 8/8  x 3 sets resting 1-2 minutes between sets

C.  4 rounds
20 assault bike cals
14 DB snatches
10 Pull-ups
4 Wall Walks
+ 4:00 rest between sets

 

Performance

A. Back Squat 2 reps fast @ 85% x 3  sets resting 2:00 between sets
B. Snatch 1.1.1 Singles @ 70%  1.1 Singles @ 75% 1.1 Singles @ 80% 1 rep @ 85%
C. Squat Clean on the Minute x 8 minutes 1 rep @ 70%/75%/80%/85%/90%/95-100% ( feeling good PR)  (

D. Row 500m
10 Hang Clean and jerks DB (10/10) 50/35
10 Burpee
FAST PACE +3:00 rest between sets x 3 sets

Tuesday 11/6/18

Growth & Development

A. EMOM 10:00

ODD: 7 Burpee Box jump Over
EVEN: 7 Assault bike Calories

+ 5:00 rest

Every 6:00 x 5 sets
12 Thruster 75/55
250m Row
12 Burpee Over Rower
12 DB Snatch

 

Performance

A. EMOM 10:00

ODD: 9 Calorie Row
EVEN: 9 Burpee over Rower ( or lateral over BB if large class)

+ 5:00 rest

Every 6:00 x 5 sets
12 Thruster 95/65
12 Burpee Box jump Step down 24/20
12/9 Assault Bike cals
12 DB Snatch

Monday 11/5/18

Growth & Development

A.  Strict Press x 4 reps HEAVIER than last week  @ 20×1 x 5 sets

B. Bench Press 6 reps heavy reps x 3 sets

C. 5 Rounds
8/6 assault bike cals
15 box jump/ step up
8 plank walk out

 

Performance

A. Max Power Clean  20:00

B. 90% of Max Power
7:00 on clock and perform AS MANY POWER CLEANS AS POSSIBLE

C. Row Intervals
250m row
+ 1:00 rest between X 8 sets ALL SAME pace and TIME each round

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