Friday 10/26/18

Growth & Development

A1. DB walking lunges x 25Ft  + :15 seconds rest
A2. DB thruster amrap :30 seconds
+ 2:00 rest between sets  x 5 sets

B. Single leg Split Squats @ 20×1 6/6 each side W/ DB if possible x 3 sets

C. AMRAP 9:00
6 Shoulder to overhead 75/55
9 Lateral Burpee
12 Ring Row

 

Performance

A1. Back Squat x 3 reps FAST @ 75% ( no rest at the top )
A2. Barbell strict press from floor x 6 reps @ 20×1
+ 2:00 rest x 5 sets

B1. Amrap :30 seconds Push ups  + :15 second rest
B2. Amrap :30 seconds box jump over SPEED fast! x 3 sets + resting 2:00 between sets

C. AMRAP 9:00
6 squat clean 135/95
9 Lateral burpee
12 Air squat

Thursday 10/25/18

GROUP WARM UP
3 Rounds
40 second plank hold
4 on each side/ side lunges each side  (bodyweight version)
4 on each side/ walking spiderman with hip lift and overhead reach

+

6:00 AMRAP
8 cal row
10 HRPU
8 Knee to elbow
10 ab mat sit up
8 Air squat

Growth & Development

500m Row
50 Goblet squats
250 Row
25 Goblet squats
500m Row
50 Goblet squats
250m Row
25 Goblet squats

 

Performance

500m Row
50 wall ball 20/14
250m Row
25 wall ball
500m Row
50 wall ball
250m Row
25 wall ball

 

BRING A FRIEND

Assault bike .5 mile
10 Burpee
50 Air squat
10 burpee
40 Air Squat
10 Burpee
30 Air Squat
10 burpee
20 Air squat
10 burpee
10 Air squat
10 Burpee
Assault bike .5 mile

Wednesday 10/24/18

Greg and Sarah “The lumberjacks”

Growth & Development

A. Front Squat 3RM 15:00 time cap

B. Every 4:00 x 20:00
200m Run
5 Deadlift 135/95
10 Box jump
5 cal row

 

Performance

A. Front Squat 3RM 15:00 time cap

B. Every 4:00 x 20:00
25 Double under
10 Pull – up
100m run
15 box jump over
25 Double under

Tuesday 10/23/18

Growth & Development   +  Performance

For Time  7:00 TIME CAP
30 KB swings
30 Burpee
30/20 Assault Cals

WE DID THIS WORKOUT 9/24 please find your results and compare

 

Come in and warm up for 20:00  as a group

3:00 BIKE or ROW

+ 2:00 rest Foam roll/ stretch

EMOM 6:00
Odd: 20 Double under
Even: :20 second bike

+ 3:00 rest Foam roll/ stretch

EMOM 6:00
Odd: :20 second hollow rock
Even: 5/5 DB shoulder to overhead single arm

 

Monday 10/22/18

Juelz,Justin,Benny,B-Brown

Growth & Development

A. Strict Press 6-8 reps @ 20×1 x 5 sets

B1. Kb Front rack lunges 5/5
B2. Box jump x 10  + :15 seconds rest x 5 sets

C. :30 seconds Burpee + :15 rest
:30 seconds Assault Bike + :15 rest
:30 seconds goblet squats + :15 rest x 5 sets

 

Performance

A. Power Clean 1.1.1 (3 singles) x 6 sets heavy

B. Close Grip Bench press 3 reps x 4 sets

C. For Time
30 Unbroken hang power clean 75/55
1000m row

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