Monday 9/11/17

Never Forget 9.11.01

Growth & Development

  1. Front Squat heavy set of 5 for the day + 2 sets of 5 reps @80%

Conditioning

10 sets

100m Run

15 burpees

100m Row

+1:00 rest b/w sets

 

Performance

  1. Push press 80% of 3RM 5×5

+

EMOM X 10:00

Odd: 15/10 calorie row

Even: Lateral Burpees over the rower

+

3 sets

20 KB Swings 53/35

25 Double Under

20 KB Swings 53/35

+ rest 2:00 between each set

Friday 9/8/17

Growth & Development

  1. ASSAULT BIKE TESTER ! 3:00 Max Calories
  2. 1RM Deadlift
  3. Front rack step ups 8 each leg x 3 sets (going heavier or equal to from last week)

Conditiong

3 rounds for time

200m run

20 DB single arm press (10 each side)

20 sit ups

 

Performance

  1. ASSAULT BIKE TESTER!! 5:00 Max Calories
  2. 10 Rep max RDL + -10% and perform another set of 10
  3. Death March x 60ft + 2:00 rest x 2 sets

Conditioning

3 Rounds for time

30 medball sit ups

20 DB single arm alternating Power snatches 55/40 , 50/35

Wednesday 9/6/17

Growth & Development

Skills 5:00 Double under practice

Skills 10:00 ring muscle up practice ( if you have this movement you may perform a max set for a tester **

1a. Strict Supinated pull-ups x 3-6 reps + 30seconds rest

1b. Reverse Grip row x 6 reps heavy across + 30seconds rest

1c. DB single leg step ups alternating x 16 reps  + 1:00 rest x 4 sets

 

2a. 100m single arm OH carry 50m Right + 50m Left, right into 4/3 wall walks + 2:00 rest x 3 sets

 

Performance

Skills 5:00 Double under practice

Skills 10:00 ring muscle up practice ( if you have this movement you may perform a max set for a tester **

 

  1. Squat clean Every :45 seconds @ 85% of 1RM x 6 sets
  2. Snatch 3 singles @ 80% (resting as needed) 2 singles @ 85% + 1 single @ 90%

Conditioning

10:00

5 squat snatches 135/95 , 115/75

10 toe to bar (anchored toe raises)

Tuesday 9/5/17

Growth & Development

  1. 3RM push press ** PALEO tester
  2. Front Squat x 3 reps every 90 seconds @70% of 1RM  x 5 sets

Conditioning

3 rounds for time

400m row

21 DB Thruster/ Goblet squats

 

Performance

  1. 3RM  **PALEO tester
  2. Back squat 3 reps  @ 60% of 1RM 22×1 tempo x 4 sets resting as needed

Conditioning

5 sets **Go hard

200m run

10 front squat 115/75

90 second rest between sets

Friday 9/1/17

Growth & Development

  1. Deadlifts 5 sets x 2 reps 5-10 lbs heavier than last week
  2. Front rack step ups x 6 each leg (all performed on the right side, the left side ) x 3 sets
  3. Conditioning

21,15,12,9

KB swings

50 single under

push-ups

50 single under

 

Performance

  1. Dead lifts 4 sets x 3 reps 85% of 1RM
  2. EMOM x 10:00

ODD: 8 Front rack lunges 135/95

EVEN: 8 bar facing burpees

 

3 rounds for time

12 HSPU or 12 Strict press @ 95/65

10 OHS 95/65

50 double under  or 100 single under

6 bar muscle up  or 6 elevated inverted pull-ups/ring rows

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