Thursday 4/19/18

Growth & Development

A. Every 8:00 x 4 sets

15 Burpee

250m Row

20 Goblet Squat

10 Sumo Deadlift High- Pull 65/45

20 Slam Balls

250m Row

15 Burpee

 

Performance

Round 1

6 clean and jerk 135/95

+ :30 seconds rest

5 Bar Muscle up / 10 chest to bar pull up

+ 2:00 rest

Round 2

5 Clean and jerk 155/105

+ :30 seconds rest

4 Bar muscle up / 8  Chest to bar pull up

+ 2:00

Round 3

4 Clean and jerk 175/115

+ :30 seconds rest

3 bar muscle up / 6 chest to bar pull up

+

5 Rounds for time

10 Clean and jerk 95/65

15 wall ball

10 Pull-up

Wednesday 4/18/18

Growth & Development

A. RDL x 6 HEAVY reps x 5 sets

B1. Bench Press x 2 reps Heavier than last week

B2. Ring FLR :20 seconds (superset these two movements) + 1-2:00 rest x 4 sets

C. Assault Bike Sprints x :20 seconds + 2:00 rest x 6 sets ( PLEASE SPRINT.. EARN THE REST)

 

Performance

A. Back squat 5×5 @ + 5-10lbs from last weeks 75% (3RM weight) ***please record weights for each week build out

B. Clean (pause at shin + pause above knee x 3 seconds each) Squat + Jerk  Building from 75% OF 1RM  every 90 seconds x failure or heavy enough without breaking form

C.  3 Rounds for time

500m row

16  unbroken KBS  53/35

8 Burpee box jump over

** Go for this, move fast and smooth!

Tuesday 4/17/18

Growth & Development

4:00 Amrap

6/4 bike cals

8 Front rack reverse lunge 75/55

8 hang clean

+2:00 rest

4:00 Amrap

8 Shoulder to overhead 75/55

8 wall ball/ goblet squat

150/100m row

+ 2:00 rest

4:00 Amrap

8 Kettle bell swing

100m run

8 goblet squat

+ 2:00 rest

x 2 sets

Performance

4:00 Amrap

4 hang SQUAT snatch 95/65

150/100m Row

4 bar facing burpees

+ 2:00

4:00 Amrap

4 DB Front rack Lunges  50/35

6/4 bike cals

4 DB hang cleans (each arm)

+2:00 rest

4:00 Amrap

8 wall ball 20/14 10ft target all

100m run

8 box jump 24/20

+2:00 rest

x 2 sets

Saturday 4/14/18

SATURDAY

PARTNER DAY !!!!

Growth& Development

 

A. Partner KAREN ( 150 Wallballs)  14/12

+

15/12/9

Box jump

push up

+ 20 Abmat Situps after each set

+

4 Rounds

200m Row

21 KBS

100m Farmer Carry HEAVY KB or DB

+

Partner KB 800m RUN 50/35

 

Performance

 

A.  Partner KAREN ( 150 Wallball ) 20/14

+

9/7/5

OHS 95/65

TTB

+ 25 Double under after each round

+

9/7/5

HSPU

Ring Dips

Bike Cals

+

Partner 800m KB RUN 50/35

 

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