Thursday 8/31/17

Growth & Development

10:00 AMRAP

15/12 calorie row

10 DB snatch

5 hang cleans 75/55

+5:00 rest

10:00 AMRAP

Run 100 m

10 sit ups

Run 100 m

10 knee to elbow  or 5 toe to bar

+ 5:00 rest

100 Burpees for time  (there will be a time cap)

 

Performance

10:00 AMRAP

10/8 calorie bike

8 power snatch 95/65

5 pull-up (or chest to bar for those who can)

+5:00 rest

10:00 AMRAP

10/8 calorie bike

8 power clean 95/65

5 toe to bar or 10 knees to elbow

+ 5:00 rest

 

5:00 row @ 80%

 

 

Wednesday 8/30/17

Growth & Development

1a. Right arm single press x 12 + single arm upright row x 12 (20/10)

1b. Left arm single press x 12 _ single arm upright row x 12 (20/10) + :30 second rest after a&b sets are completed

2. Weighted planks x :20 seconds + 1:00 rest  x 5 sets

3. EMOM 21:00

Minute 1 : 6 burpee box jump over

Minute 2: 8/6 assault bike calories

Minute 3: 6 thruster 65/45 75/55

 

Performance

1 EMOM x 8:00

3/1 Muscle up  or 8/6 chest to bar or pull-ups ( strict no bands if you cannot perform 8/6 kipping  at a manageable set for you)

2. Snatch complex  Hang snatch + full snatch ( doesn’t have to be touch n go) squat snatches if preferably

3 sets @ 75% of 1RM  2 sets @ 80% of 1RM  1-2 sets @ 85% of 1RM

3.  4 singles @ last weight used every 2:00

 

Conditioning

2,4,6,4,2

Deadlifts 275/205 or 255,185

burpee box jump overs

200m run (after every round completed)

 

Monday 8/28/17

Growth & Development

  1. Push press 3×3  5-10 heavier
  2. 1RM Front Squat

16:00 AMRAP

100 single under/ 50 double under

8 shoulder to overhead 95/65, 75/45

12 ring rows, 8 Pull-ups

 

Performance

  1. Squat clean 80% every :45 seconds x 8 sets
  2. 50 HSPU for time 15:00 cap (if cannot perform HSPU, EMOM x 10:00 , :30 second handstand hold  belly out)

4 sets

20 thruster

20 pull-up

20 burpee

Friday 8/25/17

Growth & Development

  1. Deadlift 5 sets of 3 reps @ 90% of our 5×5 heaviest (last week was 85%, look back)
  2. Split Squats x 6 each leg x 3 sets ( 20×1 )

Conditioning

25/20/15/10/5

Assault bike calories

goblet squats/ (wallballs for those who are instructed to do so)

 

Performance

  1. Deadlift 4 sets of 5 @ 80%
  2. Strict press @ 30×1 x 5 reps + 1:00 rest into Back extensions x 10 reps + 1:00 rest x 3 sets

3 sets @ 90% (good solid effort here)

150m row sprint

7 hang power snatches 95/65

7 lateral burpees

+ 5:00 rest

AMRAP 5:00

100m row

5 hang power snatches

5 lateral burpees

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