Wednesday 7/18/18

Weightlifting Wednesday

 

Growth & Development

A. Tall Jerks x EMOM 5:00

B. Split Press 5 reps each foot x 3 sets

C. Split Jerk x EMOM 8:00 x 1 rep

D. 5 RFT

200m Run

30 KBS

15 Push up

 

Performance

A. Back Squat AHAP waves 8,6,4 ….. 6,4,2

B. 3 sets

12/10 Assault bike

20 goblet squats GOOO HARD

+ 6:00 rest

3 sets

400m run

10 power snatch 95/65

50 double under

Tuesday 7/17/18

Growth & Development

A. 10 sets

Assault bike :20 on hard + :40 off walk around

B. 6 sets

25 Box jump

15 KB high pull

100m run

10 Push Press 65/45

+ :90 seconds rest between sets ** GOAL is to increase pace every round !!!!! Keep track push it

 

Performance

A. 10 sets

Row :20 seconds sprint + :40 seconds off rest completely

B. 6 sets

30 Double under

20 box jump over

10 DB Hang clean & jerk 50/35#  ( 5 left, 5 right)

5 Toe to bar

+ :90 seconds rest between sets ** GOAL is to increase pace per set! keep track and push it

Monday 7/16/18

Growth & Development

A. Back Squats

wave 6,4,2… 5,3,1  ** going up in weight, then drop down and go up more!

B. 3 rounds

10 hang clean 75/55 **  20 KB swings

18/15 cal row

10 wall ball

18/15 cal bike

10 hang clean  ** 20 KB swings

+ 2:00 rest between sets

 

Performance

A. Squat clean + split Jerk @ 75% every :30 seconds x 10 sets

B. BB split Squats 5/5 each leg x 3 sets with Back rack

C. For Time

100 wall ball

50 burpee

10 Ring Muscle up / 12 bar muscle up / 20 chest to bar pull up

Friday 7.13.18

Mock Meet @ 4:30 PM Come watch 🙂

Open Gym 3:30 -6:30 pm

Growth & Development

A. 5 Rounds for time

5 DB snatches R side/ 5 DB snatches L side

10 DB front rack walking lunges

15 sit ups

20 assault bike cals

 

Performance

A. 3 rounds

0-2:00

400m Run + Max double unders

2:00-3:00

Max Shoulder to overhead 95/65

3:00-4:00

Max pull ups

4:00-5:00

Max hang squat clean 95/65

+ 5 minutes rest between each set ** Go hard this rest is here for a reason EARN IT

+

B. 50 DB thrusters 50/35 for time

+ every minute 5 burpees

 

Thursday 7.12.18

Happy Birthday Julian <3 We all love you

Growth & Development

A. 21-15-9

Burpee box jump over

Knee to elbow

+  rest 10:00

B. 21-15-9

KB swing @ 53/35

400m run between sets

 

Performance

A. 21-15-9

Kb swings 53/35

Burpee box jump over

+ 10:00 rest

B.  21-15-9

Power Snatch 75/55

Toe to bar

 

Page 5 of 79« First...34567...102030...Last »

Pin It on Pinterest