Tuesday 12/19/17

6 Days till Christmas !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Growth & Development

10,9,8,7,6,5,4,3,2,1

Wallball/Goblet squat

Burpee

+  10:00 rest

1,2,3,4,5,6,7,8,9,10

Row Calories

KB swings

 

Performance

10,9,8,7,6,5,4,3,2,1

OHS 95/65….75/55

Bike Cals

+ 10:00 rest

1,2,3,4,5,6,7,8,9,10

Wall balls

hang power cleans 115/75…..95/65

Burpees

 

Monday 12/18/17

Growth & Development

A. Every 2:00 3 front squat + 1 jerk x 10:00 ( 5 total sets building each set)

B1. KB crossover DL x 8 reps each side

B2. 1/2 kneeling DB strict press x 8 each side

x 3 sets

C. 18:00 Amrap

15 box jumps

12 push press 65/45

9 ab mat sit ups

 

Performance

A. Clean & Jerk x 8 sets every :90 seconds

  1. 75%
  2. 80%
  3. 80%
  4. 85%
  5. 85%
  6. ++
  7. +++
  8. +++

B. 18:00 AMRAP

15 box jumps

12 push press 95/65

9 ttb

Saturday 12/16/17

Partner Saturday 🙂

 

Growth & Development

6 rounds

20 burpee

20 alternating DB snatches

20 hang clean 75/55  ( beginners Deadlift 115/75)

 

work out can be broken up however you please, but the single leg squats

 

Performance

Teams of 2

6 Rounds

20 Pull-ups

20 Thruster  95/65

20 burpees

 

workout can be broken up however you please 🙂

Friday 12/15/17

Growth & Development

A. Heavy sets of Deadlift @ 20×1 6 sets

set 1 x3

set 2 x 3

set 3 x 3

set 4 x2

set 5 x2

set 6 x2

B. 15:00 Ascending

2,4,6,8,10,12…….

Calorie row

Box jump

Shoulder to overhead 65/45

C. Bike Sprints :15 seconds on ALL OUT + :45 seconds rest

 

Performance

A. Front Squats 3×3 @ 85%

B. Snatch Grip Deadlift heavy 3 (no touch) + 1 set of 3 @ 90%

C. 7:00 AMRAP

7 Ground to Overhead 115/75

7 lateral burpee

7 front squat

Thursday 12/14/17

F84BAF2D-E80E-4FFC-B663-A9FB4260129D

Bennny big Back Squat PR!!!

Growth & Development

0-20:00

15/12/9

Bike Cals

KB swings 53/35

20:00-30:00

Amrap 10:00

5 burpee Pull-ups ( or 10 jumping pull-ups on box)

10 Plank walk outs

15 DB thruster

 

Performance

0-10:00

Max Hang snatch + 2 OHS

14:00-22:00

Amrap 8:00

5 C&J 135/95

10 Chest to bar pull-up

35 Double under

28:00- Finish

12/9/6

Bike cals

Kb swings 53/35

 

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