Friday 7/14/17

Growth & Development

Strength

  1. Kanga squats 3 sets of 8 reps resting 1:30 between sets
  2. RDL DB x 8 reps 30×1 x 3 sets
  3. Death Marches  x 120 feet (down and back turf) heavy as possible

Conditioning

  1. 3 sets

400m run

21 slalm balls

12 slam ball over box

9 burpee to plate 45/25

+ 3:00 rest between sets

 

Performance

Strength

  1. Deadlift 5×5 @ 70% of 1RM
  2. Death Marches x 120ft as heavy as possible

Conditioning

4 sets

400m run

25 air squat

15 push up

10 DB power snatches (5 each side) 50/35

 

Thursday 7/13/17

#conditionedbycorrin

Today we are retesting workouts from 4/27/17 PLEASE FIND YOUR TIMES TO COMPARE

Growth & Development

10 rounds for time

10/8 assault bike calories

8 burpees

 

+ 10:00 max meters on the rower TEST ** GO HARD we will retest

 

Performance

3 rounds for time

20 burpee

20 sit up

20 kb swings 53/35

20 calorie row

 

+ 10:00 TEST  on the ASSAULT Bike max calories ** GO HARD we will Retest

Wednesday 7/12/17

Growth & Development

Back Squat wave 5,4,3,2,1 Heavy as possible for each rep (more than last week)

 

Conditioning

2 sets

30 alternating lunges

10 cal row

30 front squat 65/45 or goblet

10 cal row

30 ab mat sit up

10 cal row

 

Performance

  1. 3×3 @ 75% of our 5RM back squat
  2. Split squats x 6 each leg @ 20×1 x 3 sets

Conditioning

20:00 on assault bike getting off every 4:00 (0,4,8,12,16,20) and perform

1 rope climb

5 push up

10 air squat

Tuesday 7/11/17

Growth & Development

6 sets

2:00 on the clock

100m Run

Max A.B Cals

1:00 rest between sets

+ 5:00 rest

Amrap 12:00

12 Ring rows

12 KB swings

12 Goblet Squats

 

Performance

  1. Single arm KB OHS 8 each side x 3 sets   ( focus on positioning not weight)

28 EMOM

minute 1 200m row

minute 2 15 push press 95/65

minute 3 10 hang cleans 95/65

minute 4 :30 seconds HSPU or hand stand holds

Monday 7/10/17

Growth & Development

Strength

  1. Push press x 5 reps (heavier each set and more than last week is goal) every 2:00 x 10:00 (5 sets)
  2. Front squat with 30×1 tempo (focus is that slow eccentric movement once we reach about 75-80% of our max FS begin the 3×3

Conditioning

21/18/15/12/9/6/3

Calorie row

box jumps

 

Performance

  1. Push press 5 sets of 3 reps every 2:00
  2. Push jerk 5 sets of 3 reps every 2:00
  3. Weighted pull-ups x 3-4 reps x 3 sets (negatives will be performed if you cannot do this..or just strict pull-ups)

Conditioning

4 sets

3:00 on the clock

10 thruster 95/65 + AMRAP burpee over the bar

resting 1:30 b/w each set

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