Monday 5/21/18

Row Tester

Warm-ups

A. High knees down and back

But kicks down and back

Inchworm x 5

burpee broad jump x 5

B. Quad stretch :20 on + :20 off x 3 sets each leg

C. Row Warm up

:30 seconds on + 1:00 off x 5 sets ** increase power each set

D. 1,000m ROW

E. Annie  ** In honor of her First place win in Europe!!!

50,40,30,20,10

Double under / Ab mat sit ups

Thursday 5/17/18

Growth & Development
5:00 AMRAP
7 AB cals
9 shoulder to overhead 75/55
7 burpee
+3:00 rest
5:00 AMRAP
100m run
8 DB front rack squat
10 slam balls
+3:00 rest
5:00 AMRAP
150m Row
5 thruster 75/55
5 lateral burpee
+ 3:00
x 2 sets
Performance
5:00 AMRAP
10 cal Row
5 Deadlift 115/75 ..135/95
4 hang power clean
3 shoulder to overhead
+3:00 rest
5:00 AMRAP
7 AB cals
9 chest to bar pull-up
7 burpee
+3:00 rest
5:00 AMRAP
100m Run
8 Front squat 115/75 … 135/95
25 ft hand stand walk / 6 hand stand push up
+3:00 rest
x 2 sets

Wednesday 5/16/18

Growth & Development
A. Deadlift x 3 reps @ 3131 HEAVY!  Don’t be scared UP THE weight !
B EMOM 8:00
Odd: 15 KB swings
Even : 15 Goblet squats
C. 10,9,8,7,6,5,4,3,2,1
DB bench press (heavy as possible)
Deadlift 135/95
wall ball / goblet squat  14/12
Performance
A. Back Squat 3×3 @ 90%  ( 2 sets if you can’t perform 3rd.  DON’T FAIL)
B. 4 sets
5 squat clean
25 Kb Swings 53/35
50 Double under
+ 5:00 rest between sets
clean weight
set 1 # 65-70%
set 2 # 70-75%
set 3 75-80%
set 4 # 80-85%

Tuesday 5/15/18

Growth & Development
A. 4  sets
10 hang clean 75/55
15 box jump step down
20 ab mat sit ups
400m run ( 200 single under) if rain 🙂
+ 4:00-6:00 rest between sets
Performance
A. 3 sets
10 hang Squat snatch 95/65
15 burpee box jump over
20 toe to bar
30 calorie row
+ 6:00 rest between sets
B. Cash- Out (ONLY if you feel great and recovered)
1,2,3,4,5,6,7,8,9,10
Hand stand push up
+ 5 burpee between sets

Monday 5/14/18

Growth & Development

A. Strict Press Building to heavy single for the day 10:00

B. Strict press @ 60% of above and perform 2 AMRAP sets with 3:00 rest between

C. 3 Rounds for time

Row 250m

10 burpee over rower

25 ft front rack walking lunges DB

10 hand release push up

Row 250m

+ 3:00 rest between sets

 

Performance

A. Snatch pull + snatch

3 reps @ 70% x 2 sets :90 seconds rest between sets

3 reps @ 75% x 2 sets :90 seconds rest between sets

2 reps @ 80% x 1 set

2 reps @ 85% x 1 set

B. 4 rounds for time

5/3 bar muscle up ( 10 pull-ups)

10 deadlift 225/155

20 wall ball 20/14

40 double under

+:90 second rest between sets

Friday 5/11/18

TGIF!!! Just about done week 6 of our Challenge!

Growth & Development

A. Back Squat 3×3 @ 88% of our 3RM tester

B. 5 Rounds for time

 

10 Burpee

400m run

10 Knee to elbow ( or 10 TTB )

20 ab mat sit ups

 

Performance

A. Single leg front rack step up HEAVY as possible 8/8 x 3 sets resting as needed

B. For time

40/30 AB cals

15 thruster 95/65

30/20 AB cals

12 thruster 115/75

20/10 AB cals

9 thruster 135/95

 

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