Thursday 6/28/18

Growth & Development

A. EMOM 12:00

ODD: 6 pull-up/ banded pull-up

EVEN: 12 hand release push up

B. For time

10 power cleans 95/65

20 burpee

30 db snatch

40 box jump

50 ab mat sit ups

40 wallball

30 single arm db press (15/15)

20 ring row

10 shoulder to overhead 95/65

 

Performance

A. EMOM 12:00

ODD: 5 TNG deadlift building from 185/135

EVEN: 12 hspu  (6 strict for those of you who can)

B. For time

10 Power cleans 175/125… 135/95

20 burpee

30 db snatch 50/35

40 wall ball

50 cal row

40 wall ball

30 db snatch

20 burpee

10 power clean

Wednesday 6/27/18

Growth & Development

A. 1RM Front Squat !!! LETS GO

B. 3 singles @ 90% of above resting 2-3 minutes between hitting each one

C. 6 rounds

Every 2:00

12/10 Assault bike calories

 

Performance

A. Hang Clean + 2 Front squat + Clean + Jerk  HANG ONTO THE BAR x 8 sets every 3:00

B. 3 RFT

400m Run

15 TTB

12 Shoulder to Overhead 95/65

30 Dubs

Monday 6/25/18

HAPPY BIRTHDAY KANIE 🙂  My littlest is 9 years old today! <3 love you Kane ! 

Growth & Development

A. Strict Press Heavy Singles every :45 ** PUSH THIS x 5 sets

B. Push Press x 3 reps building every 1:00 x 5 sets ** tough keep building

C. Every 4:00 x 4 sets

250m row

10 burpee to plate

15 Ground to overhead w/ plate 42/25…. 35/15

 

Performance

A. Snatch + Hang snatch every :90 seconds building x 12:00

B. Every 4:00 x 4 sets

12/10 Ass bike cals

10 front squat 135/95

5 bar facing burpee

50 double under ( 35 for those who have trouble)

 

Friday 6/22/18

Growth & Development

A. Single leg Split squats 6 each leg @ 20×1 x 3 sets resting 2:00 between sets

B. Every 4:00 Complete

10/8  assault bike cals

10 Shoulder to overhead 95/65

20 ab mat sit up

30 single under

 

Performance

MAX OUT FRIDAY 🙂 Let’s follow suite with Baystate Barbell Club!  Lots of our members are doing the Baystate Games in 4 weeks !  Lets have some fun with them…

A. Clean and Jerk 15:00 on the clock

B. 5 sets

250m Row

8 TTB

8 Burpee over erg

8/8 Single Arm KB Hang clean 50/35 ** or you choose

+ 3:00 rest between sets   ** push it HARD!

 

 

Thursday 6/21/18

Growth & Development

EMOM 10:00  (upper body gymnastic work)

6 ring row + 10 H.R Push up

+

For time

100m run

10 wall ball

21 Deadlift  95/65

100m run

15 wall ball

15 Deadlift 115/75

100m run

20 wall ball

9 Deadlift 135/95

100m run

 

Performance

EMOM 10:00 (gymanstic endurance)

3/1 bar muscle up + 6 DB front squat  50/35  ( 5 chest to bar + 5 DB front squat)

+

For time

21 Front squat 95/65

10/8 cal assault bike

15 thruster

10/8 cal assault bike

9 ohs

10/8 cal assault bike

15 thruster

10/8 cal assault bike

21 Front squat

Wednesday 6/20/18

Growth & Development

A. Front Squat build to a heavy set of 2 for the day 10:00 max time

B. Front Squat 80% of above 3 x 2 reps

C.  5 sets

:30 seconds Front squat 65/45 or Goblet squat

:30 rest

:30 seconds Assault bike SPRINT keep the RPM up past 60

:30  rest

:30 seconds Slam ball

:30 rest

:30 seconds burpee

:30 rest

 

Performance

A. Build to a heavy Hang clean + Front squat + Jerk every 2:00 add weight and attempt ( no more than 6 attempts, so start at a heavier weight)

B.  30 Hang Clean  95/65 in sets of 5  (max time 4:00) STOP IF YOU DO NOT FINISH

Every 5 reps 15 unbroken wallball  20/14

+ 4:00 rest

C. Amrap 4:00

12 Deadlift

9 hang clean

6 shoulder to overhead 135/95 …. 115/75

+ 4:00 rest

Amrap 4:00

5 hang snatch 95/65

30 double under

5 lateral burpee

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