Wednesday 12/20/17

 

 

 

 

 

 

 

Growth & Development

A. Barbell front rack walking lunge down and back length of gym + rest 2-3:00 x 2 sets ( we did KB front rack last week. If the barbell is too much continue with KB)

 

 

 

B. Death march down and back length Of the gym x 1 set.   Going heavier than last week.

C. Emom 14:00

Odd: :30 shuttle sprints (New side of the gym)

Even: :30 jump rope (any form… double/single)

 

Performance

A. Front squat 3 heavy singles @ 90#++

B. Snatch grip deadlift max 3 no touch (focus on our snatch positions and fire up the hamstrings and glute sitting into the start position on each rep with no touch)  go up 5-10 lbs from last week

+ performs 1 set of 3 with a drop set of 90% of max

C. Emom 15:00

Minute 1. 6  power snatch 75/55

Minute 2. 9 front squat

Minute 3. 12 box jump over

Tuesday 12/19/17

6 Days till Christmas !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Growth & Development

10,9,8,7,6,5,4,3,2,1

Wallball/Goblet squat

Burpee

+  10:00 rest

1,2,3,4,5,6,7,8,9,10

Row Calories

KB swings

 

Performance

10,9,8,7,6,5,4,3,2,1

OHS 95/65….75/55

Bike Cals

+ 10:00 rest

1,2,3,4,5,6,7,8,9,10

Wall balls

hang power cleans 115/75…..95/65

Burpees

 

Monday 12/18/17

Growth & Development

A. Every 2:00 3 front squat + 1 jerk x 10:00 ( 5 total sets building each set)

B1. KB crossover DL x 8 reps each side

B2. 1/2 kneeling DB strict press x 8 each side

x 3 sets

C. 18:00 Amrap

15 box jumps

12 push press 65/45

9 ab mat sit ups

 

Performance

A. Clean & Jerk x 8 sets every :90 seconds

  1. 75%
  2. 80%
  3. 80%
  4. 85%
  5. 85%
  6. ++
  7. +++
  8. +++

B. 18:00 AMRAP

15 box jumps

12 push press 95/65

9 ttb

Saturday 12/16/17

Partner Saturday 🙂

 

Growth & Development

6 rounds

20 burpee

20 alternating DB snatches

20 hang clean 75/55  ( beginners Deadlift 115/75)

 

work out can be broken up however you please, but the single leg squats

 

Performance

Teams of 2

6 Rounds

20 Pull-ups

20 Thruster  95/65

20 burpees

 

workout can be broken up however you please 🙂

Friday 12/15/17

Growth & Development

A. Heavy sets of Deadlift @ 20×1 6 sets

set 1 x3

set 2 x 3

set 3 x 3

set 4 x2

set 5 x2

set 6 x2

B. 15:00 Ascending

2,4,6,8,10,12…….

Calorie row

Box jump

Shoulder to overhead 65/45

C. Bike Sprints :15 seconds on ALL OUT + :45 seconds rest

 

Performance

A. Front Squats 3×3 @ 85%

B. Snatch Grip Deadlift heavy 3 (no touch) + 1 set of 3 @ 90%

C. 7:00 AMRAP

7 Ground to Overhead 115/75

7 lateral burpee

7 front squat

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