Wednesday 5/3/17

Growth & Development

Split jerk Skill + adding some weight today! πŸ™‚

Strength

  1. Death Marches x 12-14 steps Resting 1:00 x , + waiters carries x 50 ft Β Resting 1:00 + 1:00 plank hold x 3 sets

+

Conditioning

4 sets

30 seconds rowing

30 seconds rest

30 second push press

30 second rest

 

Performance

Split jerk skill + adding some weight today πŸ™‚

2 rounds

Deadlifts x 15 unbroken reps (control 2 seconds eccentric) use a weight to perform all reps unbroken

rest 15 seconds

Hand release push ups 1:00 max reps

rest 15 seconds

Front squats x 15 unbroken reps (control 2 seconds eccentric) use a weight to perform all reps unbroken

rest 15 seconds

+

4 sets

2:00 clock AMRAP OF

10 pull-up

10 thruster 95/65

rest 2:00 between sets

Tuesday 5/2/17

Growth & Development

#conditionedbycorrintuesdays

5 minute AMRAP

8 bike cals

8 KB swings

8 goblet squats

rest 2:00

5 minute AMRAP

60 single unders

30 alternating lunges

rest 2:00

5 minute AMRAP

10 burpees

10 left arm push press

10 right arm push press

10 air squats

rest 2:00

5 minute AMRAP

20 box jumps

100m run

 

Performance

8 minute AMRAP

10 box jumps

30 double under

20 walking lunges

+3;30 rest

8 minute AMRAP

250m row

5 toe to bar

15 kb swings

+3:30 rest

8 minute AMRAP

10 hang cleans 95/65

5 hspu

10 burpees

COMP WILL BE POST ON BTWB

Monday 5/1/17

Happy MAY!

Growth & Development

  1. 200m runs x 4 sets resting :30 b/w each run ** this is your classic cut down workout where the pace will get progressively faster every 200 ** remember to start at a comfortable pace to get faster each set
  2. Back squats 6-8 reps @ 20×1 x 3 sets through ** going up from last weeks 8-10 sets
  3. Bench press 5×5 as heavy as possible for each set + DB tri extensions x 8 reps x 5 sets ( we will super set these 2 movements resting as needed between sets
  4. 10:00 on the rower 15 seconds all out sprint + 45 seconds 50% pace recovery row

Performance

  1. 200m runs x 4 sets resting :30 b/w each run ** this is your classic cut down workout where the pace will get progressively faster every 200 ** remember to start at a comfortable pace to get faster each set
  2. Back squats ** going off 1RM Β 10 reps @ 75% … 8 reps @ 80% … 4 reps @ 85% … 2 reps @ 88%
  3. Supinated pulls x 5 reps ( coach will scale accordingly ) + DB Bent over rows x 8 reps x 3 sets resting as needed between sets
  4. 10:00 on the bike 15 seconds all out sprint + 45 seconds 50% pace recovery just keep moving to flush legs

Competition will be posted on BTWB πŸ™‚

Friday 4/28/17

Happy Birthday to Kerri !! πŸ™‚

Growth & Development

  1. Deadlift 30×3 x 3 reps at 6 sets resting as needed between ses
  2. Barbell back rack alternating lunges 6 each leg x 3 sets

Conditioning

SPECIAL KERRI WORKOUT! SURPRISE

 

Performance

  1. Deadlift 5RM + 1 set of 5 reps Β @ 90%
  2. Front rack step ups x 8 each leg for 3 sets resting as needed between sets

Conditioning

SPECIAL KERRI WORKOUT! SURPRISE

 

Competition

Posted on white board πŸ™‚

Thursday 4/27/17

Growth & Development

#conditionedbycorrin

10 rounds for time

(keep track please we will test this one again at some point)

10/8 assault bike calories

8 burpees

 

Performance

#bedetermined

3 rounds for time (no resting between sets)

20 burpee

20 sit ups

20 KB swings 53/35

20 calorie row

**no time cap** save this please we will test this again in the future πŸ™‚

 

Competition

Rest day !

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