Wednesday 7/25/18

JORGIE !

A. Split Jerks Every 2:00 x 3 reps  ( if this is heavy and you want to re rack THIS IS OK ) all singles can be ok x 5 sets HEAVY

B. 3:00 on clock

350/250m Row

+ max wall balls in remaining time / goblet squats

+ 2:00 rest

2:00 rest

3:00 on the clock

30/20 assault bike cals

+ max slam balls

+ 2:00 rest x 3 sets

 

Performance

A. Back Squats HEAVY set of 5 for the day but leave some in the tank for over the next couple of weeks build out

B. Back squats x 2 sets of 5 reps @ 85% of above

C. 3 sets

15/12 assault bike cals

10 ttb./ 8 Straight leg raises to L sit

8 OHS 95/65

4 burpee bar muscle up / 6 burpee pull up / 8 bar facing burpee

+ 3:00 rest between sets

Tuesday 7/24/18

Growth & Development

A. 8 sets :25 seconds sprint + :35 seconds rest BIKE

B. 6 rounds for time

15 deadlift 135/95

12 Jumping pull-up

9 lateral burpee

 

Performance

A. 8 sets :25 seconds on + :35 off ROW

B. 30 RFT

5 wall ball

3 HSPU ( 5 H.R. Push up )

1 clean 225/155… 185/135 …. 155/105  ( THIS IS SUPPOSED TO BE HEAVY)

Monday 7/23/18

Growth & Development

A. Back Squat 5RM  build out quick 10-12 minutes (leave some in the tank for building next few weeks)

B. Back Squat 2 sets of 5 reps at 85% of above

C. 5:00 AMRAP

10 Front squat 75/55… 65/45

10 Shoulder to overhead

+ 2:00 rest

5:00 AMRAP

10 KBS

10 box jump over

 

Performance

A. Squat clean + Split Jerk @ 78% of max lift every :30 seconds x 8 sets

B. EMOM 10

ODD: Front rack lunges HEAVY x 10 135/95 ++ ( start here and you can build.. or stay here if this is VERY heavy for you.  PLEASE Push yourselves….. I WILL ADD WEIGHT ON YOU 🙂

EVEN: 50 double under ( if you cannot perform DUBS  20 KB swings 53/35

C. 3 sets

Every 3:00

10 lateral burpee

15 thruster 75/55

20 box jump over .. GOOOOO! move fast and hustle your little asses OFF 🙂

Friday 7/20/19

OPEN GYM FRIDAY

Growth & Development

A. Good morning 8 reps with great form x 3 sets resting 1-2;00 between sets

B. DUMBBELL Romain Deadlifts ( stiff legged, mid shin) 8 reps x 3 sets  great form, flat backs  1-2:00 rest between sets

C. Hanging leg raises ( or knee raises) 6 reps x 4 sets  + 90 seconds rest between sets

D. 4 rounds

20 v sit ups ( or ab mat sit ups)

20 goblet squats

Performance

A. Deadlift EMOM 8:00 x 5 reps 80-85%

B. Death March x 120 ft ( gym length is just under 60ft )  we will go up  turf rest :30 seconds x back turf rest 3:00 x 2 sets HEAVY DB

C. 4 rounds

20 Barbell OH lunges 75/55 (not walking)

15 TTB

Thursday 7/19/18

Growth & Development

A. 8:00

250m row

10 alternating DB snatches

5 burpee over rower

+ rest 3:00

B. 8:00

200m run

10 shoulder to overhead 75/55

5 burpee

+ rest 3:00

C. 8:00

100 single under

15 wall ball

10 Left arm OH DB lunge

10 Right arm OH DB lunge

 

Performance

A. 18:00 Amrap

200m run

15 clean and jerk 95/65

10 wall ball

5 bar facing burpee

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