Monday 4/3/17

Growth & Development

  1. Front squats x 4 reps @ 20×1 x 3 sets (going up from last week)

2a. DB bench press x 8 reps

2b. DB single arm press x 8 reps each arm

2c. DB single arm upright rows x 8 reps each arm x 3 sets

 

3 rounds for time

100m run

20 KB swings

250m row

15 box jumps

100m run

10 burpees

resting 2:00 between rounds

 

Performance

  1. Squat clean from position 2 x 2 reps (do not drop the bar) x 4 sets working to a heavy set within 4 reps resting as needed
  2. Front squats x 4 reps @ 20×1 x 3 sets going up from lasts weeks 6 rep

For time

400m run

30 Clean & jerks 135/95

30 assault bike cals

20 Pistols (10 each leg alternating)

20 Cal row

10 burpee Muscle ups

 

Competition

will be posted tomorrow on white board ūüôā

Saturday 4/1/17

Growth &  Development

10 sets of the following alternating after every round

10 burpees

20 knee hanging raises

10 goblet squats

20 ab-,at sit-ups

 

Performance

10 sets of the following alternating after every round

10 lateral burpees

10 toe to bar

10 front squat 95/65

10 lateral burpees

Friday 3/31/17

Growth & Development

Strength

  1. Back squats  work up to a heavy max with 5 second pause in the hole, then take 80% x perform 5 sets of 2
  2. Single leg step ups x 10 each leg (Front rack) x 3 sets
  3. 3 squat clean + 6 push press , no rest into 30 second ring plank holds x 5 sets

Conditioning

22/16/10

DB alternating snatches

Plank walk outs

Sit-ups

 

Performance

Strength

  1. Back squats 85% x 5 reps x 3 sets
  2. Single leg RDL x 10 each side x 3 sets )AHAP

Gymnastics

EMOM 5   2 rope climbs every minute

Conditioning

21/15/9

power snatch 95/65

9/6/3 muscle ups

 

Competition

  1. OHS Heavy set of 5 , then take 80% and perform 3 sets of 5
  2. Snatch balances heavy single (only 8 minutes to get this )
  3. Fat bar overhead lunges x 8 each leg (with a good amount of weight) x 4 sets

Gymnastics

  1. HSPU deficit men 2, 45’s females 1 45 max set of kipping rest 2:00 x 3 rounds
  2. Weighted pull-ups 5/5/5/4/3 trying to go up in weight for each set
  3. Bar dips 10 x 5 sets
  4. Shoulder taps (free standing if possible) if not bellys facing the wall 20 alternating taps x 5 sets

Conditioning

8 minutes

5 deadlifts @ 275/225

5 burpee box jumps

3 muscle ups

 

Thursday 3/30/17

Growth & Development

#conditionedbycorrin

3 minute AMRAP

burpee box jump over

+ 1:00 rest

6 minute AMRAP

100m run

15 push press 75/45

+ 3:00 rest

9 minute AMRAP

4 wall balls

8 air squats

12 alternating lunges

 

+

250m row x 6  sets resting 1:30 between sets

 

Performance

20 minute AMRAP

202/15 assault bike calories

10 box jumps

10 pull ups

10 sit ups

+

 

30 seconds hollow holds x 10 sets resting 30 seconds

 

Competition

REST AND RECOVER !

Wednesday 3/29/17

Growth & Development

Strength

  1. Complex over head press 2 strict press + 3 push press, work to a heavy set then 90% and then 2 strict press x 3 sets and 90% 3 push press x 3 sets
  2. hand stand holds x 20 seconds resting 1:00 between sets x 8 sets

3a. Supinated pullups x 5 reps + 30 seconds rest

3b. DB bent over rows x 8 reps each side 1:00 rest x 3 sets

Conditioning

PR BOARD WORKOUT (NEEDS TO BE PERFORMED RX)

3 rounds for time

400m run

21 kb swings 53/35 RX

12 pull-ups

 

Performance

Strength

  1. Behind the neck Strict press x 5 reps work to a heavy set of 5 then take 90% and perform 5 x 3 sets
  2. BB bent over row x 8 reps supinated rest 1:00 between sets x 3
  3. Weighted supinated pull-ups x 4 reps x 4 sets resting as needed to get reps

Conditioning

PR BOARD WORKOUT NEEDS TO BE PERFORMED RX

3 rounds for time

400m run

21 KB swings 53/35 RX

12 Pull-ups

 

Competition

Strength

  1. Jerks EMOM x 6 minutes @ 75% + EMOM x 6 minutes @ 80% + EMOM x 6 minutes @ 85% ** if after feels good go for a max lift **
  2. Push Press 2 sets of 5 @ 80% +  Push Press 3 sets of 5 @ 85%
  3. Back Jump Squats (EXPLOSIVE) 30% of 1RM on the bar 3×3

Conditioning

PR BOARD WORKOUT

“Helen”

3 rounds for time

400m run

21 KB swings 53/35

12 Pull-ups

+ recover fully

50 chest to bar for time

 

Tuesday 3/28/17

Growth & Development

5 rounds for time

21 wallballs

15 dead lifts 135/95

9 lateral burpees

 

Performance

10 sets

10 wall ball 20/14

30 double under

10 burpees

rest 30 seconds between sets

 

Competition

Strength

  1. Snatch 75% x 1 80% x 1 83% x 1 85% x 1 88-90% x 1 GO UP IF NO FAILS AND FEELING GOOD
  2. Clean and Jerk “Same exact rep scheme as snatches” GO UP IF NO FAILS AND FEELING GOOD
  3. Front Squats 80% 3 sets of 5 reps 50×1 on 1st rep only

Conditioning

FOR TIME

5 muscle up

5 clean and jerks 155/115

5 bar muscle up

5 dead lifts 185/155

5 muscle up

5 snatches 155/115

5 bar muscle up

+

PM CONDITIONING

12 minute AMRAP

250m row

5 strict pullups

50 double under

+ 5 minute rest

12 minute AMRAP

200m Run

12 box jumps

6 toe to bar

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