Thursday 2/23/17

#conditionedbycorrinthrusdays

Growth & Development

12 minutes (aerobic effort)

16 DB Alterating Snatches

10 Ab-mat situps

4 DB Thrusters

+

Rest 5:00

12 sets

Row 30 seconds @ 80%  + Row 30 seconds @ 50%

 

Performance 

20 minutes (aerobic effort)

Row 500m

10 DB Thrusters @ 50/35

5 Man makers (not full man maker, coach will demo)

 

COMPETITION 

LONG SWIM OR ASSAULT BIKE 30 minutes zone 1 effort 
REST RECOVER/ MENTAL PREP FOR 17.1  

Wednesday 2/22/17

Growth & Development
WARM-UP
EMOM x 6
Double unders :30 seconds practice
Strength
Back Squat 70% 1Rm 5×5
2a. Close Grip Bench Press x 10 reps, going up from last week
2b. HEAVY Farmers Carry x 2 trips (1 trip = down and back turf )
2c. 10 Plank walk outs Rest 1:00 x 4 sets

Conditioning
7 minute Amrap
20 Kb Swings
20 Box jumps

Performance
WARM-UP
Emom x 6
:30 seconds Double under
Strength
Back Squat 70% 1RM 5×5 Rest 2:00 b/w sets
BB bent over Rows 30×1 x 8 reps x 3 sets Rest 90 seconds b/w sets

Conditioning
For time
50 Double Under
40 Box jumps 24/20
30 HSPU/ Push Press 95/65
20 Burpee
10 Muscle-up/Chest to bar

Competition
Strength
Clean Complex work to a heavy 3 hang squat cleans
3RM push press , 90% 3 sets of 3
Conditioning
10 minutes
2 Rope Climbs
4 DB Thruster 60/45
8 box jumps 24/20
+ 10 minute rest
10 minutes
30 Double under
15 wall balls 20/14
7 Power Snatch 95/65

Tuesday 2/21/17

#conditionedbycorrintuesdays

Growth & Development 

27 minute EMOM

Minute 1 200m Row

Minute 2 15 Push Press 95/65

Minute 3 10 Hang Cleans/ DB hang cleans 95/65

Minute 4 60 Single under

 

Performance 

18 minutes on the clock, Every 2:00 perform

45 seconds max pull-ups/ Ring rows

15 box jumps

10 wall-balls

+

Rest 5:00 

+

12 minute EMOM

Odd: 40 Seconds Heavy KB waiters Carry (20 seconds left/ 20 seconds right)

Even: 50 Double under

 

Competition

Strength 

Snatch

70% x 5 singles

75% x 5 singles

80% x 3 singles

83% x 3 singles

85% x 2 singles

87% x 2 singles

90% x 1 single

 

Conditioning 

13.1   As many reps as possible in 17:00 

40 burpees

30 snatches 75/45

30 burpees

30 snatches 135/75

20 burpees

30 snatches 165/100

10 burpees

Amrap Snatches 210/120

+ Rest 1-2 Hours 

PM Conditioning 

10 minute AMRAP

30 double under

15 walking lunges

7 box jumps

+ rest 5:00

10 minute AMRAP

20 cal row

10 goblet squats 70/53

8 KB swings 70/53

+ rest 5:00

5 minute max Assault Bike Cals

Monday 2/20/17

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda.  Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Growth & Development + Performance

“The Seven”

Seven rounds for time:

7 HSPU

7 Thruster 135/95

7 Knees to elbow

7 Deadlift 245/185

7 Burpees

7 KB swings 70/53

7 Pull-ups

 

Competition

Strength 

  1. 1RM Behind the neck split jerk (forcing nothing this week)
  2. Heavy Set of 2 back squats  + 2 reps @ 85% for EMOM 5

Gymnastic EMOM

EMOM 20

Odd: 6-8 Strict HSPU

Even: 20 second ring L-sit

+

10-15 minutes rest

+

Conditioning

“HOLLEYMAN”

30 Rounds

5 wallballs 20/14

3 hspu

1 Power clean 225/155

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