Thursday 10.26.17

Jillybean! Should be home for thanksgiving break soon 🙂

Growth & Development

A. Handstand holds :20 seconds on :40 seconds off x 5 sets

B. Box push-ups x max set + 2:00 rest x 3 sets

C. 3 sets

3 wall walks

6 Clean & Jerks 95/65… 75/45

9 Burpee

12 Pull-up/Ring row

15 slam ball sit ups

+ 3:00 between sets

 

Performance

A. Front Squats

Set 1 70% x 5

Set 2 75% x 5

Set 3 75% x 5

Set 4 75% x 5

B. 3 Rounds

500m row

20 box jumps (rebound is ok here)

20 BB OH lunges 75/55

20 burpees

500m row

+ 4:00 rest  between sets

Wednesday 10.25.17

Corrin last year at Wodapalooza 17′ in Miami!!

Growth & Development

A. Front Squat 60% x 5 reps  EMOM 8:00  +  9th set AMRAP

B1. Good mornings with empty barbell 30×1 tempo x 5 reps + :15 seconds rest

B2. Single leg reach x 5 each leg + :15 seconds rest

B3. 10 Plank walk outs (weighted if possible)  + 1:00 rest x 3 sets

C. 12:00 AMRAP

11 calorie row

11 sumo deadlift high pulls  65/45

11 wall balls/ goblet squats

 

Performance

A. Snatch .. slowly warm up to 80% then….

80% x 1

85% x 1

90% x 1

95% x 1 ( if you hit this and feel good go for a max lift )

1RM

B. Split Jerks every :90 seconds x 2 reps

Set 1 . 75%

Set 2. 80%

Set 3. 80%

Set 4. 85%

Set 5  85%

Set 6  85%

C.  Amrap 12:00

6 Hang power clean 135/95

A.B .2 miles

6 Deadlift

6 Lateral burpees

 

Tuesday 10.24.17

Growth & Development

A. 5:00 row Max cals

+2:00 rest

B. 6x

15 kettlebell swings

10 box jumps

5 shoulder to overhead 95/65

+ 1:00 rest between sets

C. 6x

15 knees to elbow

10 walking lunges

5 calorie row

+ 1:00 rest between sets

+ 2:00 rest

D. 5:00 row Max cals

 

Performance

A. Back Squats

8 reps @ 75%

6 reps @ 85%

4 reps @ 88%

2 reps @ 90%

1 rep @ 90+ ( if feeling good or skip this single)

 

B. EMOM 24:00

  1. Hang snatch 75/55 (or 65/45  think more aerobic not grinding for reps)  :30 seconds
  2. Box jump overs 24/20′ :30 seconds
  3. Double under :30 seconds

+ right into on 25:00

C. 2 rounds

5 hang snatch

15 box jump over

45 double under / 80 single

Monday 10.23.17

Julie, Getting stronger everyday!

Growth & Development

A. Back squats ** resting as much time as it takes to switch over weights

5 reps @ 75%

4 reps @ 80%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

B.  Clean + front squat + jerk every 2:00 x 5 sets .. We are building here from 70-75%  ** If you haven’t been to an oly class and cannot front squat without a box you can perform JUST THE JERK PORTION OFF THE RACK

C. For time

25 Assault bike cals

21 burpee

25 assault bike cals

15 burpee

25 assault bike cals

9 burpee

 

Performance

A. Clean & Jerk 85% every 2:00 1.1 x 4 sets

B. Clean Deadlift 81×4 x 3 reps **  4 seconds up from the ground , 1 second pause, 8 seconds down… SLOOOOOW, notice correct positioning throughout each phase of the lift,  you should be slow and forced to maintain tension holding positions.  You want to hit your ideal lifting positions**    You can build here, however maintain form

C. For Time

10 power cleans 155/105

20 HSPU / 5 wall climbs

30 DB snatch 50/35

40 wall balls 20/14

50 cal row

40 wall ball

30 DB snatch

20 HSPU/ 5 wall walks

10 power cleans

 

Saturday 10.21.17

Hayley!!!

Partner Saturday

Teams of 2

8 ROUNDS

200m Row

20 boxjumps

40 ab-mat situps

200m Run

20 push press 75/45 …95/65

 

Alternating who runs and rows every round

Everything else can be broken up between each person …. example: Partner 1 does 200m Row, both break up box jumps.. sit ups…  Partner 2 does 200m Run, both break up push press.

Rounds 2 Partner 2 would then do the 200m Row, and Partner 1 would do the run… etc.

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