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

Monday 4/30/18

Growth & Development

A. Strict press 5 sets of 3 reps ** using last weeks heaviest #

B. EMOM 20:00

Minute 1. 15 box jump

Minute 2. 15 knee to elbow

Minute 3. 8/6 Assault Bike Cals

Minute 4. 8/8 Single Arm DB Push Press

 

Performance

A. Snatch DL + Hang Snatch + Snatch building from 65%  6 sets x every 2:00

B. EMOM 20:00

Minute 1. 8 Burpee Box jump over (facing the box)

Minute 2. 10 Cal Row

Minute 3. 8 Toe to Bar

Minute 4. 8 Deadlift 185/135

Thursday 4/26/18

Growth & Development

Warm up

  1. Pigeon stretch 20 seconds on x3 each side
  2. hamstring stretch 20 seconds on x3 ach side
  3. 10 air squat/10 ringrow/ 10 wall angels x 2 sets

A. 5 Sets

200m Run

15 DB front squat (each hand)  reasonable weight

100 single under/ 50 Double under

15 Shoulder to overhead 65/45

+ 3:00 rest between each round

 

Performance

Warm-up

  1. Barbell Cleans x 10 empty bar
  2. barbell Front squats x 10 empty bar
  3. barbell strict press x 10 empty bar   x 2 sets through cycle
  4. 5 burpee/ 10 GOblet squats/ 15 double under x 3 sets

A. Every :90 seconds

15-20 Double under + 1 clean and jerk @ 80% x 4 sets

B. Every :90 seconds

8-10 burpee + 1 clean and jerk @ 85% x 4 sets

C. 3 sets

400m Run

16 Hang KB snatch ( 8/8 each side)

400m Row

16 HSPU/ 16 HR Push-ups

+ 3:00 rest between sets

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