Thursday 10/18/18

Ya, you heard it from me first you’re all in big trouble!!!

Growth & Development

For time
50/35 Assault bike cals
21 Burpee
40/25 Assault bike cals
15 Burpee
30/15 Assault bike cals
9 burpees

 

Performance

6:00 AMRAP
200m Row
7 burpee over the rower

+ 4:00 rest

6:00 AMRAP
50 double under
10 push up
5 toe to bar

+4:00 rest

6:00 AMRAP
100m run
8 Burpee box jump over

+4:00 rest

6:00 AMRAP
200m row
7 burpee over the rower

Wednesday 10/17/18

Growth & Development

A. Deadlift 5,4,3,2,1
Build to a heavy single @ about 85% no heavier

B1. DB Upright Row Single arm 8/8
B2. Ring Row 30×1 x 8 reps X 4 sets

C. Every 5:00 row 500m x 3 sets

 

Performance

A. Front Squat singles 1.1.1.1.1.1.1.1.1.1 ( 10 reps all done in singles heavy to heaviest ) no rest time, only rest will be changing plates

B1. Barbell bent over row x 8 reps heavy
B2. Strict pull up clusters ( done in 2’s) 2.2.2 x 4 sets

C1. 10 Hang squat clean @ 95/65 + 30 seconds rest into
C2.  100m SPRINT  + 30 seconds rest
C3. :30 seconds AMRAP Thruster + 90 seconds rest x 4 sets

 

Tuesday 10/16/18


Growth & Development

21-18-15-12-9-6-3

60 Single under ( 30 double)
wall ball  14/12
Shoulder to overhead

+ 8:00 rest

3 Rounds for time
200m run
14 DB Single Arm press (7/7)
7 Ring row

 

Performance

21-18-15-12-9-6-3
30 double under
wallball  20/14
shoulder to overhead 95/65

+ 8:00 Rest

3 Rounds for time
12/9 assault bike cals
20 KBS 53/35
10 HSPU

 

Monday 10/15/18

Growth & Development

A. Front Squat Cluster
1.1.1.1.1.1.1.1.1.1
(10 reps total)  You are to rack after every single add weight and move on NO REST just GO !

B. DB bent over row 8/8 heavy reps each side x 4 rounds

C. 3 sets
15 KB swings
10 Burpee
15 Assault bike cals
HARD rounds PUSH it + 4:00 rest between sets

 

Performance

A. Deadlift
5,4,3,2,1 Resting 2-3 minutes between sets BUILDING weight to heavy single ( don’t push a max today)

B. Strict Press 5×5 heavy as possible building each set of 5

C. 3 sets
200m Run
14 DB Snatches
7 pull-ups

+ 3:00 rest into

D. 3 sets
15 hang power clean
7 lateral burpee
4 TTB

Friday 10/12/18

Coach JULIE is successfully out of surgery she had done on her knee!   She will be out another two weeks or so.  Make sure you send her a get well, thinking of you message:)

TGIF

Growth & Development

A. Front Squat x 4 reps @ 20×1  x 5 sets resting 2-3 minutes @ 75% 1RM

B1. DB RDL x 10 reps @ 30×1 + :10 second rest
B2. Jump Squats x 20 reps + 10 second rest
B3. 100m Row sprint + 2:00 rest x 3 sets

C. 21/15/9
Shoulder to overhead 75/55
Ring Row
+ 25 Slam balls between sets

 

Performance

A. Clean Grip Deadlift x 3  reps every :90 building for 6 sets Heavy working sets Start @ 70% and build

B. Clean + Front Squat + Hang Clean + Front Squat Complex x 3 heavy working sets building resting 2-3 minutes between sets

C. For Time

25 Cal Row
15 Thruster 135/85
25 pull up
15 Hang Snatch 95/65
25 Box jump over
15 Lateral burpee
25 Cal Ass bike

 

Page 5 of 91« First...34567...102030...Last »

Pin It on Pinterest