Wednesday 12/13/17

Warm up

3:00 zone 1 bike/row/jump rope

3x

:20 seconds each side wall quad stretch

20x deadbugs

:20 seconds wall squat hold

10x hollow rocks

 

Growth & Development

A. Double KB Front Rack walking lunges x 20 (10 each side ) control tempo down and up 10×1 .. up and down turf x 3 sets + 2:00 rest between sets

B. Death March x 1 set 120ft HEAVY challenging set + accumulate 2:00 belly to wall hold

C. 15:00 row

+ every 3:00 off and perform

10 Russian KB swings

5 burpee

50 single under

 

Performance

A. Behind the neck strict press 8,8,8,5,5,5 @ 20×1 ( enough to control it down)   BUILDING ( but stay fairly light)

B. S.A. 1/2 kneeling DB press 30×1 x 8 each arm  + plate tricep extensions x 15 reps resting 1:00 x 4 sets

C. 3 rounds for time

30/20 AB cals

120 ft  Farmers carry (  KB )

10 HSPU ( or 5 wall walks )

10 toe to ring

+ 3:00 rest between sets

Tuesday 12/12/17

Growth & Development

8:00 AMRAP

7/5 Bike calories

10 push up

:15 second hold chin over the bar

+ 4:00 rest

8:00 AMRAP

12 KB Press ( 6 each side )

15 Sit ups

18 Single leg pistol squats to box  (9 each side )

+4:00

8:00 AMRAP

200m Row

15 medball ground to overhead

9 burpee box jumps

 

Performance

8:00 AMRAP

10 toe to bar

20 DB snatch

30 double under

+4:00 rest

8:00 AMRAP

:30 second FLR on rings

10 ring push up

1 rope climb

+4:00 rest

8:00 AMRAP

5 OHS 95/65 … 75/55

10 burpee box jump over

20 calorie row

 

Monday 12/11/17

Growth & Development

A. Front Squat heavy single 15:00 time

B1. DB Arnold press x 8 reps

B2. DB Crossover RDL x 8 reps each side  x 4 sets resting 1:00 between sets

C. 3 rounds for time

400m row

21 KB swings 35/26

12 pull/ ups or 12 ring rows

Performance

A. Clean + hang clean + jerk every :90 seconds x 10 sets ( building up to a heavy set for the day)

B. 4 rounds for time

10 shoulder to overhead 115/75

20 bar facing burpees

30 wall ball 20/14

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

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