Monday 5/7/18

Growth & Development

A. Strict Press  5 sets x 2 reps  Heavier than last week !

B. 20:00 AMRAP

20/15 cal row

10 jumping pull-up

20 wall ball / goblet squat

10 Shoulder to overhead 95/65

 

Performance

A. Snatch DL + Squat Snatch + OHS Every 2:00 Building from 135/95 …. 95/65

x 10:00 (5 sets)  Big jumps if you can handle it

B. 20:00 AMRAP

20/15 Assault bike cals

10 chest to bar

20 wall ball 20/14

10 Shoulder to Overhead 115/75

Friday 5/4/18

TGIF ! ITS MAY AND ITS SUNNNNNY !!

Growth & Development

A. Back Squat 3×3  @ 85% of our 3RM tester

B. For Time

21 Bar facing burpee

21 Front Squat 95/65

100m Bear crawl

15 bar facing burpee

15 front squat

100m Bear crawl

9 bar facing burpee

9 front squat

100m bear crawl

 

Performance

A. Bulgarian Split Squats (Barbell) 8 reps each leg x 3 sets  @ 41×1 tempo

B. For time

21 Bar facing burpee

21 Front squat 135/95

100m hand stand walk ( bear crawl )

15 bar facing burpee

15 front squat

100m hand stand walk (  bear crawl )

9 bar facing burpee

9 front squat

100m hand stand walk ( bear crawl)

 

Thursday 5/3/18

Growth & Development

A. Every 8:00 x 4 sets

15 wall ball 14/12-10 / 15 goblet squat

3 wall walks

30 Box jumps

15 burpee

3 wall walks

 

Performance

A. Squat clean x 2 reps Every 2:00 x 16:00 ( 8 sets)  Building from 75% – to heavy for the day

B. Every 5:00 x 4 sets

15 burpee

30 box jump over 24/20

15/12 calorie row

Wednesday 5/2/18

Growth & Development

A. Clean Grip Deadlift x 3 sets of 8 reps @ 8181

B. 3 sets Core

:30 seconds hollow hold

:30 seconds dead bug

:30 seconds plank

C. AMRAP 6:00

8 power clean 75/55

8 front squat

8 shoulder to overhead

 

Performance

A. Back Squat 3×3 @ 85% of 3RM tester weight

B. Split Jerk x 2 reps every 2:00 x 4 sets

C. For time

120 double under

40 wall ball 20/14

20 ground to overhead ( snatch, clean + jerk) 135/95

40 wall ball

120 double under

Tuesday 5/1/18

WOW ITS MAY!!!

Growth & Development

A. 3 Sets

500m Row

10 DB front rack lunges

10 ring row

10 Hand release Push up

10 DB front rack lunges

500m Row

+ 4:00 rest between sets

B. 3 Sets

200m Heavy DB/KB Farmers Carry

 

Performance

A. 6 Rounds For Time

15/12 Assault Bike Cals

12 Chest to bar Pull-ups

9 Thruster 95/65

+

B. 400m Bear Hug Sand bag carry + 2:00 rest

C. 400m HEAVY Sled walk + 2:00 rest

D. 400m Farmer Bar heavy Carry

** every one can start on whatever piece of equipment is open at that time and switch as we finish

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