8/24/17

Growth & Development

  1. 3:00 Assault Air Bike test! GO hard here.  No time to waist.

+12:00 rest ( you should have went so hard that you  need this rest period)

3 sets

200m run

10 plank walk outs

12 sit ups

10 burpee box jump over

+3:00 rest between sets

 

Performance

6 sets (increasing efforts each set)

200m run

15 KB swings

15 wall ball

200m row

+ 90 second rest between set

+5:00 rest

FOR TIME
50 thruster LETS GO ! 115/75

Tuesday 8/22/17

Growth & Development

4 sets

1:00 row sprint + 1:00 rest

:30 seconds burpees + :30 seconds rest

1:00 bike + 1:00 rest

:30 seconds KB swings + :30 seconds rest

+ 6:00 rest

 

6:00 AMRAP

100m RUN

8 Goblet squats

 

Performance

5:00 ASSAULT BIKE TEST ALL OUT !!!!!!

+ 10:00 rest and recover

4 sets

250m Row

10 Box jumps

100 Double under / 200 single

10 burpees

200m Run

+ 3:00 rest between sets

Monday 8/21/17

Growth & Development

  1. Push press 5×5  going up  5-10lbs heavier than last weeks (please start keeping track of your numbers or we will not progress)
  2. Heavy set of 2 front squat  for the day

Condtioning

10 minute AMRAP

8 thruster 65/45

8 ring row or 4 pull-up (please only if we can do these without the bands)

8/6 calorie assault bike

 

Performance

  1. Squat Clean @ 75% every :30 seconds x 10 reps
  2. Behind the neck snatch grip push press x 4 reps every :90 seconds x  6 sets (from the floor)
  3. Close grip bench press x 5 reps x 3 sets going up 5-10 lbs from last week

Conditioning

10 minute AMRAP

6 thruster 95/65 ** if you want to challenge yourself 115/75

6 pull-ups  ( please try to use no band here, if 4 is more efficient for you then 4 is your number ! ) 

200m run

Friday 8/18/17

#FRIYAY #LEARNFROMLEMIEUX

Growth & Development

  1. Dead lift 5 sets of 3 @ 85% of heaviest last week
  2. Single leg step ups 8 each leg with front rack barbell x 3 sets

Conditioning  GO HARD  keep track of slam balls each round

5 sets 1:00 on clock

Bike 8/6 calories (sprint)

+ armap slam balls

+ rest 3:00 between sets

 

Performance

  1. Deadlift 5 sets of 1 rep @ 85%
  2. DB stand press @ 30×1 As heavy as possible x 6 reps  + :30 second rest right into 10 back extensions while holding weight in front if possible x  4 sets through

Conditioning  GO HARD !! keep track of squat cleans each round

5 sets 1:00 on clock

Row 150/125 (sprint)

+ amrap hang squat cleans 115/75#

+ 3:00 rest between sets

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