Thursday 1/24/19

Growth & Development + Performance

Capping off the week with two more days of  community building workouts together 🙂

A. 21/18/15/12/9/6/3
Power Clean 95/65….75/55….65/45
Hand stand push up ( hand release push up )

+ 10:00 rest

B. 3/6/9/12/15/18/21
Wall ball ( goblet squat )
Deadlift 185/135… 135/95….115/75
+ 25 Double under between each set ( 50 single under )

Thursday 1/17/19

Growth & Development

5:00 AMRAP
6 Burpee
12 Goblet Squat
6 Calorie Assault Bike

+ 2:00 rest

5:00 AMRAP
6 Thruster 75/55
50 single under
6 Ring Row

+2:00 rest

5:00 AMRAP
4 Burpee box jump over
6 Shoulder to overhead 75/55
8 Calorie Row

+ 2:00 rest

5:00 AMRAP
6 DB Snatch
12 Hanging Knee Raises
6 Wall ball

+ 2:00 rest

5:00 AMRAP
6 Deadlift 135/95
12 Kneeling Slam Ball
6 Calorie Bike

 

Performance

5:00 AMRAP
6 Burpee To Plate
12 Wall ball
200m Row

+ 2:00

5:00 AMRAP
6 Thruster 95/65
24 Double Under
6 Box jump step down 30/24′

+2:00

5:00 AMRAP
5/5 Single Arm Hang KB snatch
25 ft HS walk / 8 HSPU / 2 Wall walks
11/9 Calorie Bike

+ 2:00 rest

5:00 AMRAP
6 Deadlift 155/105
12 DB Front Squat
6 TTB

+2:00

5:00 AMRAP
6 Lateral Burpee
12 Shoulder to Overhead 95/65
6 Hang Squat Clean 95/65

 

Monday 1/14/19

Growth & Development

A. Push Press Every :90 seconds x 4 reps  heavier than last weeks build out x 5 sets

B1. DB Bench Press x 12 reps + rest 1:00
B2. DB external Rotation x 8 reps @ 30×1 + 1:00 rest x 4 sets

C. 18-15-12
KB swings
Burpees

 

Performance

A. Squat Snatch just above the knee x 2 reps ( hang on to the bar do not drop) every :90 x 6 sets

B. Squat Clean & Jerk x 2 squat cleans x 1 jerk ( don’t drop ) every :90 x 6 sets

C. 4 Rounds for Time
500m Row
10 Hang power snatch 95/65 RX  75/55
10 Lateral Burpee

Monday 1/7/19

Growth & Development

A. Push Press x 6 reps
Every :90 seconds  ** Build for STRENGTH ** Lets not fail and get good heavy reps x 5 sets

B1. Landmine Press x :30 seconds left x :30 seconds right + :90 seconds rest
B2. Ring Row x :30 seconds + :90 seconds rest x 3 sets

C. Every 5:00
15/12 calorie row
12 alternating DB Snatch
12 alternating lunges
15/12 calorie row
X 3 sets

 

Performance

A. Squat Snatch Below the knee x 3 reps ( FOCUS TIGHT BACKS ENGAGE LATS BEFORE LIFT) every :90 seconds x 5 sets build to a great working weight

B. Squat clean & Split jerk Below the knee x 2 reps + 1 Split jerk every :90 seconds x 5 sets

C. Every 5:00
15/12 Assault Bike Calories
15 Pull-up
15 Wallball 20/14
X 3 sets

 

 

Monday 12/31/18

Workout Of the Day

Partner Workout

20:00 AMRAP
400m Farmer carry 53/35

+ remaining time

15 Kettlebell swing 53/35
10 burpee facing the bar
5 ground to overhead 95/65

** partners alternating rounds
However while 1 partner is working 2nd partner is performing wallballs
GOAL IS 150 wallballs
** IF YOU COMPLETE BEFORE 20:00 THEN JUST ROTATE 15/10/5 Rounds until time is up

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