Thursday 6/21/18

Growth & Development

EMOM 10:00  (upper body gymnastic work)

6 ring row + 10 H.R Push up

+

For time

100m run

10 wall ball

21 Deadlift  95/65

100m run

15 wall ball

15 Deadlift 115/75

100m run

20 wall ball

9 Deadlift 135/95

100m run

 

Performance

EMOM 10:00 (gymanstic endurance)

3/1 bar muscle up + 6 DB front squat  50/35  ( 5 chest to bar + 5 DB front squat)

+

For time

21 Front squat 95/65

10/8 cal assault bike

15 thruster

10/8 cal assault bike

9 ohs

10/8 cal assault bike

15 thruster

10/8 cal assault bike

21 Front squat

Wednesday 6/20/18

Growth & Development

A. Front Squat build to a heavy set of 2 for the day 10:00 max time

B. Front Squat 80% of above 3 x 2 reps

C.  5 sets

:30 seconds Front squat 65/45 or Goblet squat

:30 rest

:30 seconds Assault bike SPRINT keep the RPM up past 60

:30  rest

:30 seconds Slam ball

:30 rest

:30 seconds burpee

:30 rest

 

Performance

A. Build to a heavy Hang clean + Front squat + Jerk every 2:00 add weight and attempt ( no more than 6 attempts, so start at a heavier weight)

B.  30 Hang Clean  95/65 in sets of 5  (max time 4:00) STOP IF YOU DO NOT FINISH

Every 5 reps 15 unbroken wallball  20/14

+ 4:00 rest

C. Amrap 4:00

12 Deadlift

9 hang clean

6 shoulder to overhead 135/95 …. 115/75

+ 4:00 rest

Amrap 4:00

5 hang snatch 95/65

30 double under

5 lateral burpee

Tuesday 6/19/18

Growth & Development

A. 2:00 Amrap

5 Burpee Box Jump Over

15 Goblet Squat

+ max cal rows

+ 1:00  rest between sets

3:00 rest

B. 2:00 Amrap

15 Russian Swings heavy as possible

10 SA DB press each arm

+ max thruster 65/45

+ 1:00 rest between sets

3:00 rest

3RFT

5 burpee box jump over

5 thruster 65/45

100m Run

 

Performance

A. 2:00 Amrap

5 Burpee Box jump over

15 Shoulder to Overhead 95/65

+ Amrap Bike Cals

+1:00 rest between sets

+ 3:00 rest

B. 2:00 Amrap

100m Run

10 thruster 95/65

+ Amrap Double Under

+ 1:00 rest

+3:00 rest

3 RFT

5 burpee box jump over

10 squat clean thruster 95/65

30 double under

 

Monday 6/18/18

Growth & Development

A.  Strict Press building up to a heavy set of 2 ** Goal is heavier than your 3 RM last week  8:00 max

B. Strict press 85% 5 sets of 2 of above weight

C.  Every 3:00 x 12:00

200m run

10 push press @ 65/45

10 front rack lunges alternating 5/5 (or 10 non weighted walking lunges)

Performance

A. Hang Pull + hang Snatch Building up to heavy set in 10:00

B. Snatch 100% of weight hit above and perform EMOM 8:00 x 1 single

C,  Every 3:00  x 12:00

8/8 hang DB  clean and jerk 35/50

12 TTB

16 box jump over

Friday 7/15/18

Growth & Development

A. Single Leg Step ups 10/10 with heavy DB or KB x 3 sets resting as needed

B.  For Time

20 box jumps

15 wall ball

30 Thruster 95/65

15 hand release Push-ups

20 Burpee

 

Performance

A. Clean  & Jerk @ 85%  x 2 reps every 2:00 x 5 sets

B. For Time

20/15 Assault Bike cals

3/2 Rope Climb ( 12 Elevated ring rows )

30 Thruster 115/75

15 HSPU (15 hand release push-ups)

20/15 Assault Bike cals

 

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