Wednesday 3/28/18

Growth & Development

A. 1/2 kneeling strict Single Arm DB Pressx 12 reps @  30×1  each side x 3 sets DO NOT RUSH rest 1-2 minutes between sets  ( heavy weight)   ** Go now is to gain strength    By doing 1/2 kneeling it eliminates the pressure on our backs and forces us to work the core.   FOCUS on core strength and ENGAGE it please 🙂

B1. Amrap Push press 65/45  x :25 seconds

B2. + 1:00 :15 seconds # side bridge ( left  + right ) + 1:00 rest x 4 sets

C. Row :30 seconds hard ** SPRINT  x 5 sets resting 2:00 between

 

Performance

A. Back Squat 3 reps Heavy for the day

+ 2 sets of 3 @ 85% of what you hit

B. For Time

15 Burpee

70/55 Assault bike cals

50 box jump step down 24/20

70/55 Assault bike cals

15 Burpee

 

Tuesday 3/27/18

Growth & Development

10:00 on clock

500m Row

20 DB snatches (10/10) not alternating 10 Left 10 Right

10 Ab mat sit up

+ remaining time perform AMRAP BURPEES 🙂

+ rest 5:00

10:00 on clock

40/30 assault bike cals

20 wall ball / goblet squat

10 ab mat sit up

+ remaining time perform AMRAP BURPEES 🙂

Performance

5 sets

90% HARD ASS EFFORTS !

Please record each set ( we want to see how well you can hold onto the times)  ITS OK to fall off at 90% but lets try and keep it close

10 power snatch  65/45

10 lateral burpee

10 cal row

+ 4:00 rest between sets GOOO FOR IT

Monday 3/26/18

Growth & Development

A. 10:00 Amrap easy warmup

7/5 assault bike cals

12 step up (6/6)

:20 plank hold

10 wall angel

B. Back squat 5 reps @ 22×1 @ 80-85% ( last week we did 80) go up as needed x 3 sets rest 1:00 between each set

C.

Every 3:00 x 12:00

5 ring row

10 goblet squat

15 box jump

 

Performance

A. 10:00 AMRAP easy warmup

150m row

10 wall angels

15 double under

:20 deadbug

B1. Single Arm Strict DB press x 15 each side AHAP

B2. + :30 seconds BB bent over Row x 15 reps AHAP + 1:00 rest x 3 sets  ** FOCUS HERE ON THESE MOVEMENTS.  IT IS NOW TIME TO BUILD A STRONG FOUNDATION

C. Every 3:00 x 12:00

10 DB front rack squats 50/35 … scaled 35/20

15 burpee to target (rig or ring)

Wednesday 3/21/18

Growth & Development

A. 10:00 time cap  Heavy set of 3 Snatch grip Deadlift 30×1 ( 3 seconds down only, pull off the floor normal)

B. 27,21,15,9,3

Wall ball / Goblet Squat

Burpee

+ 5 thruster between every complete set 75/55

 

Performance

A. Back squat 3 reps @ 85% x 5 sets ( no tempo ) use time efficiently and move quick through out sets .. no more than 1;00 rest between sets

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

Power snatch 75/55

lateral burpee

+ 50 ft front rack DB lunges between every complete set 50/35 … 35/20

Tuesday 3/20/18

Growth & Development

A. 10:00 AMRAP

Assault bike 10/8 cals

12 Russian KB swings

6 goblet squat

+4:00 rest

10:00 AMRAP

8 burpee

10 box jump step down

12 ring rows

+ 4:00 rest

3 RFT

12 american KBswings 35/26

10 goblet squat

8 burpee box jump over

 

Performance

A. 1000m Row

50 thruster 65/45

+ 5:00 rest

B. 1000m Row

50 wall ball 20/14

+ 5:00 rest

3 rounds for time

250/200m row

10 thruster

15 wall ball

 

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