Monday 2/12/18

Growth & Development

A. Back Squat Heavy set of 2 in a 10:00 build up + 85% 2 sets of 2

B. 5 RFT

8 Calorie Assault Bike

8 Burpee

+ 5:00-10:00 rest

Every 6:00 x 3 sets  (everyone starts together)

Row 500

20 Alternating DB snatches

10 burpee over DB

 

Performance

A. Clean & Jerk x 1 @ 85% every :45 seconds x 8 sets

B. 3 RFT

15 Calorie row

10 burpee box jump over

+

5:00-10:00 rest

Every 6:00 x 3 sets (everyone starts together)

5 TTB

10 Shoulder to overhead 75/55

15 hang cleans

10 shoulder to overhead

5 TTB

 

Friday 2.9.18

Friday Night Lights    THE OPEN IS IN 2 WEEEEEEEEKS !!!

16.4 / 17.4

13:00 AMRAP

RX

55 Deadlift 225/155

55 Wall ball 20/14

55 Cal Row

55 HSPU

 

13:00 AMRAP

Scaled

55 Deadlift 135/ 95

55 Wall ball 20/10 both 9ft target

55 Cal Row

55 Hand Release Push ups

 

13:00 AMRAP

MASTERS 55+

55 Deadlift 135/95

55 Wallball 20/10 both 9ft target

55 Cal Row

55 Push press 65/45

Thursday 2.8.18

Growth & Development

10 Rounds

20 single under/ 10 double

5 clean and jerk 75/55

10 box jumps/ step ups

5 bar facing burpees

+ :30 seconds rest between sets

 

Performance

10 Rounds

10 Bar facing burpees

5 snatches 95/65

10 double under

5 chest to bar pull-ups

+ :30 seconds rest between sets

 

+ 10:00 bike everyone 🙂  GET IT IN    ** you can choose to do this before your workout or after** everyone doesn’t have to start together today !!!!

2/7/18

Growth & Development

A. Push press  5, 4, 3, 2, 1, HEAVY SETS

B. SLED pushes x :90 seconds HEAVY weight (but manageable to proceed :90 seconds fast) Every 3:00 x 4 sets

C. EMOM 12:00

Odd:  OVER barbell carries x 100 ft  65/45

Even:  Front rack lunges x 50 ft 65/45 … or DB suitcase walking lunges ** pick your weight **

 

Performance

A. Squat Snatch Every :90 seconds

MEN : Set 1 = 95…  Set 2= 115… Set 3= 135… Set 4= 105… Set 5= 125… Set 6= 145

WOMEN: Set 1= 55… Set 2= 65… Set 3= 75… Set 4= 65… Set 5= 75… Set 6= 80-85

**BEFORE  each snatch perform 15 double under

 

B. Back Squats Heavy 3,2,1,1,1  Just keep building up to 95% or 1RM if feeling it

 

C. 10:00 Amrap

3,6,9,12,15,18,21,24,27,30…….

Wall Ball 20/14

Hang Clean 95/65

 

 

 

Tuesday 2/6/18

Growth & Development

6:00

5 Deadlift 135/95

10 H.R Push up

50 Single under

+ 3:00 rest

6:00

12 KB swings 35/26

3 Hang Clean 95/65

6 cal row

+3:00 rest

6:00

12 DB snatches 35/20

6 Cal bike

3 Thruster 95/65

x 2

 

Performance

6:00

10 OHS 95/65

10 HR Push ups

30 Double under

+ 3:00 rest

6:00

6 HSPU / 12 KB swings 53/35

3 cleans 185/125…. 165/105

6/4 bike calorie

+ 3:00 rest

6:00

12 DB snatch 50/35

6 Cal row

3 Thruster 125/85  GET IT !

x 2

 

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