Friday 12/8/17

Growth & Development

A. Back squat 3×3 @ 85%

B.  5 sets @ high power output

3 Turkish get ups x each side

6 hang kettlebell Snatch x each side

12 walking lunges

+ :30 seconds rest between sets

C. A.Bike sprints x :20 seconds on 1:00 off x 3 sets

Performance

A.  Snatch grip NO touch deadlift x 3 heavy reps ( build up to a heavy 3 rep max for the day) + 1 set of 3 @ 90% of max

B. 5 sets

5 ring dips

15 Hollow rocks

1:00 on bike @ 60/58 rpm

C.  Row repeats !!! X 3 sets

250m row + 2:00 rest between each *** goal is to be SUPER consistent for time it takes for each row !!! Make it happen !

D. 3 sets of heavy weightedplank holds (plates on back)  x :45 seconds !!! Rest as needed

Wednesday 12/6/17

Warm up

3:00 bike/row

2 sets

:15 sec single leg glute bridge each side

15 banded good mornings

+ 2 sets

speed agility ladder

4 broad jumps

 

Growth & Development

A. Deadlift

1,1,1,1,1,1 @ 33×1  heavy across

B. 30:00 Assault bike every 5:00 perform

:20 second hand stand hold

12 split squats (6 each side)

:20 plank walk out

 

Performance

A. Back squat 5×5 @ 80%

B  3 sets

10 RDL @30×1 (no touch) 185/135… 155/115

120ft HEAVY sled push

:30 seconds jumping lunges

:30 seconds flutter kicks

+ 3:00 rest between sets

Tuesday 12/5/17

Growth & Development

A. 6:00 Amrap

5 bike cals

10 goblet squat

15 sit-ups (5 toe to bar)

+3:00 rest

B. 6:00 amrap

200/150m row

5 HR push-up

10 kettlebell swings

+ 3:00 rest

C.  6:00 amrap

12 Deadlift 115/75

6 box jump

30 single under

+ 3:00 rest

D.  6:00 Amrap

10 slam balls

10 Barbell curls 45/35

10 strict press 45/35

 

Performance

A.  6:00 amrap

6 cal row

9 box jumps

12 Deadlift 135/95

+3:00 rest

B.  6:00 Amrap

5 bike cals

10 kettlebell swings 53/35

5 toe to bar

+ 3:00 rest

C.  6:00 Amrap

12 front rack lunges 75/55

9 hang cleans

6 strict press

+ 3:00 rest

D. 6:00 amrap

30 double under

2 muscle up

15 wall ball

 

 

 

 

 

 

Monday 12/4/17

Growth & Development

A. Front squats 4,2,1 heaviest single * Go for a Personal Best if feeling it

B. 3×3 Push Press heavier than last week *if possible*

C.  CrossFit Tester

21,18,15,12,9,6,3

Thrusters 95/65

Bar facing Burpees

 

Performance

A. Clean pull + hang squat clean + jerk  every :90 seconds x 12 sets

C. CrossFit Tester

21,18,15,12,9,6,3

Thruster 95/65

Bar facing burpees

Friday 12/1/17

December 1st ****** Merrry Christmas Time *******

 

Growth & Development

A. Back squat 5×5 @80% (3×3 If you cannot perform 5 at 80%)

B. 5 sets

2 wall walks

20 lunges

1:00 single unders + :30 rest between each set

C. Bike :30 sprint 1:30 off. ( HARD SPRINT EARN THAT REST!!!!!!!!!!)

 

Performance

A.  Deadlift NO TOUCH HEAVY set of 3!!! Remember we just did heavy 5.  Get the weights up!!

+ 1 set of 3 @ 90%

B. Split jerks singles x1 EMOM 10:00 ** building

C.  4 Rounds

6 hspu/3 Wall walks

8 Burpee box jump

10 wall ball

 

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