1/28/17

Growth & Development/Performance 

TEAMMATE SATURDAY

20 minutes on clock

Buy in 100 assault bike cals  (alternating as you choose to complete cals) 

+

AMRAP

5 burpee

10 boxjumps

5 push press 75/55

(Switching partners every complete round of 5/10/5) rest/work  

 

Competition

Strength

Heavy 3RM hang snatch (within a 15 minute time frame)

+

Conditioning

FOR TIME

30 Overhead squat  135/95

5 Hand stand push up

25 OHS

10 HSPU

20 OHS

15 HSPU

15 OHS

20 HSPU

10 OHS

25 HSPU

5 OHS

30 HSPU

1/26/17

 Growth & Development

#conditionedbycorrinthursdays

10 minute Amrap

10 Russian Swings

10 Goblet squat

Plate push (turf) x 10m(4x)

+ rest 5:00

10 minute Amrap

10 boxjumps

10 push press

10 lateral burpees

 

Performance 

#conditionedbycorrinthursdays

10 minute Amrap

10 dead lifts

10 Hang cleans 95/65

10 box jumps

+5:00 rest

10 minute Amrap

25 double under/ 50 single under

15 burpee

25 wall balls

Competition 

REST/RECOVERY 

1/25/17

Growth & Development

Strength

  1. Back squat 5RM go up front last week, then 85% 5×5
  2. A.  DB bench press x 12 reps(30×1)  + B. Fat bar upright row x 12 reps x 3 sets

Conditioning

3 sets

15 wall balls

15 bike cals

+ 3:00 rest

3 sets

15 hand release push-ups

15 bike cals

 

Performance

Strength

  1. 5RM back squat go up from last week, then 85% 5×5
  2. A. DB bench press 30×1 x 12 reps + B.  Fat bar up right row x 12 reps 3 sets

Conditioning

12 minute AMRAP

2,4,6,8,10,12… so on

Alternating DB snatches

100m Run

 

Competition

Strength

  1. Squat Clean work to a heavy single (no misses at heavier weights) + EMOM 8, 2 reps at 75% of heavy single
  2. Front squats 3RM  + 1 set of 3 @ 85% + 1 set of 3 AMRAP @ 85%
  3. Clean Grip DL 70% of best clean x 8 reps (think opens and 16.4, move weight) x 4 sets resting 2-3 minutes between sets

Conditioning

10 sets

20 seconds all out bike sprint,  3:00 rest between sets

1/24/17

Growth & Development 

Gymnastic Skill

Wall walks/ holds 10 minutes to work on this (coach will give you set reps)

Conditioning

3 Rounds for time

20/15 Assault bike cals

20 DB thruster

20 Boxjumps

 

Performance 

Gymnastic Skill

Hand stand push ups/ holds 10 minutes to work on this (coach will give you set reps)

Conditioning

3 Rounds for time

25 Double under

20 thruster 75/55

20 box jumps

 

Competition

Gymnastic Skill

6 rounds for Quality not time

2-3 strict muscle ups

6-8 strict hspu

15 weighted GHD sit-ups

 Strength

  1. Split Jerk heavy cluster 1.1.1 (resting 10-15 seconds between cluster)
  2. Strict press 3 reps, then 90% and perform 2 sets of 3

Conditioning

6 sets (all out, work/rest)

:30 seconds rebounding box jumps

:30 seconds bike sprint

3:00 rest between sets

+

6 sets (all out, work/rest)

:30 seconds wall ball

:30 seconds Double under

3:00 rest between sets

1/23/17

Growth & Development

Strength

1a. Strict Press work to a heavy set of 8 in each set x 4

1b. DB Step ups 8 each leg x 4 sets

Conditioning

21/15/9/6/3

KB swings 53/35

Burpees

 

Performance

Strength

1a. Inverted Rows 6 reps x 4 sets

1b. DB split Squats 6 reps (each leg) x 4 sets

Conditioning 

21/15/9/6/3

Hang Squat Cleans 95/65

Burpees

 

Competition

Strength

  1. Snatch warm up to heavy single (no misses at heavier sets)  then 70% 2 reps x 8 minute EMOM 
  2. Back Squat heavy set of 3 then 85% 3 reps x 2 sets
  3. EMOM 8

ODD: 5/4 muscle ups

EVEN: HEAVY front rack walking lunge (6 each leg)

Conditioning

12 minute AMRAP

12 chest to bar

12 Overhead Squat 115/75

12 Lateral Burpees

 

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