Monday 12/3/18

Growth & Development

A.  Back Squat
5 reps @ 70%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
5 reps @ 75%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 85-88%

B. 5 Sets
1:00 Kettlebell swings
1:00 Assault bike cals ( stay consistent every round with calories)
1:00 Box jump step down
1:00 rest

 

Performance

A. Every :90 seconds x 8 sets starting at 70% load and build as appropriate
Power clean + 2 Front squat + Hang squat clean ( do not drop BB)  NO Fails.  Start to figure out your body This is to build strength however not everyday is a MAX out attempt

B. For Time
21-18-15-12-9-6-3
wallball 20/14
30 double under (every round) ** 15 scaled double under
Burpee

Wednesday 11/28/18

Corrin throwing down with old teammates at Mohegan Sun 🙂

Growth & Development

A1. Deadlift 2-3 reps heavy , going up each set
A2. DB seated Single Arm press @ tempo 30×1 x 8 reps  4 sets through A1& A2 ( resting as needed)

B1. DB box step over ( stay low, hook grip those DB)  x 12 reps
B2. Ring Row @ tempo 30×1 x 8-10 reps x 3 sets resting as needed

C. 8:00 AMRAP
200m Row
5 burpee to medball to medball overhead 14/12-10 lb
10 wall ball

Performance

A. Snatch Balance + OHS
every 2:00 building to a tough single x 8 sets

B. 2 sets
50/35 Assault bike cals
30 burpee to plate
10 Clean and jerk @ 135/95
+ 5:00 rest between sets

Monday 11/26/18

Growth & Development

A. Back Squat
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%

B. 5 Sets
10/8 Assault Bike Cals
20 Air squat
8 Burpee box jump step down
+ :30 seconds rest between sets

 

Performance

A. Emom 12:00
Power clean + Front Squat + Jerk
95# x 4 sets
105# x 4 sets
115# x 4 sets

B. Muscle up transition on low rings ( turn overs etc)
3 reps x 5 sets + 3-5 reps Ring dips x 5 sets  Resting 1-2 minutes

C. 10:00 AMRAP
5 chest to bar ( 3 bar muscle up )
10 burpee
250m Row

 

Monday 11/19/20

Growth & Development

A. Strict Press  3 reps Heaver than last week x 5 sets

B. 10:00 Amrap
10 Shoulder to Overhead 75/55
10 Assault bike cals
10 burpee

 

Performance

A. 3 Power Cleans every :90 seconds x 6 sets .. starting at 70% going up in weight each set if possible

B. Strict Supinated Pull-ups  3-4 reps x 6 sets every :90 seconds

B.  For Time
25 Clean & Jerk  115/75
20 burpee
25 Clean & Jerk

Tuesday 11/13/18

Growth & Development

EMOM 10:00
Odd: 8 Burpee box Jump over
Even: 8 Cal Assault Bike

** Last week here PUSH THIS

+ 5:00

5 sets
9 Thruster 65/45
18 Ab-mat sit up
250m Row
18 Ab-mat Sit up
9 Thruster
+ 2:00 rest Between sets

 

Performance

EMOM 10:00
Odd: 10 Calorie Row
Even: 10 Burpee over Rower

+ 5:00 rest

5 sets
9 Thruster 95/65
9 TTB
18/12 Assault Bike cals
9 TTB
9 Thruster 95/65
+2:00 rest between sets

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