Friday 11/2/18

GoodLuck to PAM who will be lifting today!

Growth & Development

A. EMOM 12
Odd:  6-8 ring row @ 30×1
Even: Barbell row heavy as possible x 6 reps

B. Sumo High pull x 45 reps Every 1:00 5 push up

C. For Time 12:00 cap
500m row
20 burpee
Assault bike 1.0
20 burpee
500m row

Performance

A1. Back Squat 3 reps fast @ 80%
A2. DB SA strict Press 6/6  Heavy reps !  x 4 sets resting as needed

B. Snatch Deadlift  + hang Snatch every 2:00 x 5 sets

C. For Time
21-15-9
DB Shoulder to overhead 50/35#
Burpee

Thursday 11/1/18

HAPPY NOVEMBER

Growth & Development

5:00 AMRAP
4 burpee box jump
8 wall ball
100m run
+ 3:00

5:00 AMRAP
6 Hang Clean 75/55
10 Front Squat
6 Assault bike
+ 3:00

5:00 AMRAP
12 Hanging knee raises ( 6 TTB)
8 DB snatch
40 single under ( 20 double)
+3:00 rest

5:00 AMRAP
8 Shoulder to overhead 75/55
6 Lateral burpee
4 Pull up ( 8 ring row )
+3:00 rest

5:00 AMRAP
150m Row
5 Thruster 75/55
100m Run

 

Performance

5:00 AMRAP
6 Burpee box jump
3 BMU ( 6 chest to bar )
12 wall ball
+3:00 rest

5:00 AMRAP
200/150 Row
4 Squat clean thruster 95/65
6 Lateral Burpee
+3:00 rest

5:00 AMRAP
6 hang Snatch 96/65
3 OHS
30 Double under
+3:00 rest

5:00 AMRAP
6 Assault bike cals
6 TTB
6 DB Snatch 50/35
+3:00 rest

5:00 AMRAP
5 Pull up
100m Run
5 Power clean 95/65

Wednesday 10/31/18

HAPPY HALLOWEEN

Growth & Development

A.  Halloween Chipper
31 Calorie Row
31 KB swings
31 Burpee
31 Deadlift @ 95/65
31 Box jumps
31 Shoulder to overhead 95/65
31 Wall balls
31 Knee to elbow
31 Ball Slams
31 Man Makers

 

Performance

A. Halloween Chipper
31 Burpee
18 Double under
31 Hang Clean 135/95
18 Double under
31 TTB
18 Double under
31 Wall ball
18 Double under
31 Calorie Row
18 Double under
31 Dead lift 135/95
18 Double under
31 HSPU / Shoulder to overhead 135/95
18 Double under
31 Box jump
18 Double under
31 KBS
18 Double under
31 Man maker

 

Tuesday 10/31/18

 

Growth & Development

EMOM 10:00
Odd: 6 BBJO 24/20
Even: 8/6 Assault bike cals

+ 5:00 rest

Every 4:00 x 5 sets
10 Thruster 75/55
10 Jumping Pull-up ( or banded if they are good with band and kip)
10 Cal Row
10 DB Alternating Snatch

 

Performance

EMOM 10:00
Odd: 8 Cal Row
Even: 8 Burpee over the Rower

+ 5:00 rest

Every 4:00 x 5 sets
10 Thruster 95/65
10 pull-up
10 Ass Bike cals
10 Alternating DB snatch 50/35

Monday 10/29/18

Growth & Development

A. Strict Press  x 6 reps @ 20×1  x 4 sets  ( try and go heavier than last week )

B. DB bench press x 8 reps @ 20×1 x 3 sets resting 1:00 between sets

C. 5 sets
:30 seconds AMRAP air squat + :30 seconds rest ( shoot for same reps each set)

D. 3 Rounds for time
15 KB swings
12/10 Assault bike cals
9  box jump over

 

Performance

A. Power Clean 1.1 ( 2 singles) @ 80-85% x 4 sets ** focus on speed, fast elbows

B. Close Grip Bench Press  3 reps Heavier than last week x 4 sets

C. 3 sets
75 Double under
15 Power Snatch 75/55
3/3 Pistol ( 8 Front squat )
500m Row

+ 3:00 rest between sets

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