Wednesday 9/19/18

Growth & Development

A1. DB bench Press x 8 reps
A2. 100m Farmers Carry DB or KB heavy!!!
A3. 1:00 ( accumulate ) a ring plank hold  … if not done on rings HOLD ENTIRE MINUTE

B. 3 rounds for time
50 single under
10 burpee
15 KB swings
20 Front rack DB lunges

 

Performance

A. MAX BACK SQUAT !!!!!!! LETS GOOOOOOOO

B. 10:00 AMRAP
250m Row
10 KB swing
50 Double under

Tuesday 9/18/18

Growth & Development

A. Amrap 2:00
5 box jump
10 Goblet Squat
5 KBswings
+ 1:00 rest between sets
x 5 sets

3:00 rest

B. Amrap 2;00
5 shoulder to overhead 65/45
10 Front rack lunges with BB ( or unloaded walking lunges)
15 Slam Balls
+1:00 rest between sets
x 5 sets

3:00 rest

C. 3 Rounds For Time
5 Burpee box jump over
10 KB swings
100m Run

 

Performance

A. Amrap 2:00
5 shoulder to overhead 75/55
10 hang clean
15 Double under
+1:00 rest between sets
x 5 sets

+ 3:00 rest

B. Amrap 2:00
100m run
10 thruster 75/55
5 lateral burpee
+1:00 rest between sets
x 5 sets

+ 3:00 rest

C. 3 Rounds for time
5 Shoulder to overhead
10 Front Squat 75/55
20 double under

Monday 9/17/18

Growth & Development

A. Back Squat 2 RM for the day + 1 set @ 90% of your 2 Rep

B. 1/2 kneeling Single Arm DB Press 8/8 HEAVY  x 4 sets resting 1-2 minutes between sets

C. 5 sets every 2:30

12/10 assault bike cals
6 DB Thruster
3 burpee to Plate

 

Performance

A. Snatch Grip Deadlift  5×5 building heavy sets

B1. 25ft Death March Heavy walk !!!!!!!!!!!!!  + 1:00 rest
B2. 8-10 Strict toe to ring + 1-2 rest

C. 5 sets every 2:30

200m run
15 air squat
10 burpee

Friday 9/14/18

Benny Snatching!

Growth & Development

A. Deadlift MAX for the day 12-15:00 time

B. Single leg Front Rack Step up 8/8 moderate weight x3 sets resting 2-3 minutes between sets

C. 4 sets
5 DB Hang clean & jerk
5 Wall ball + Burpee
5 Front Squat  115/75
5 Cal Bike
5 Power Clean 115/75
+ rest 1:1

 

Performance

A. Hang Snatch + Snatch every :90 seconds x 8 sets building!!!!

B. Split Jerks  every :90 seconds x 8 sets building off Rack!!!

C. 4 sets
5 HSPU
5 Snatch 135/95…. No lighter than 115/75
5 Muscle up…. 5 Ring Dip
5 Snatch 135/95 …. No lighter than 115/75
5 HSPU
+ Rest 1:1

Thursday 9/13/18

Growth & Development

A. 8:00 Amrap
300m row
15 wallball/ goblet squat
10 Sit up

+ 4:00 rest

B. 8:00 Amrap
300m row
15 shoulder to overhead 75/55
5 burpee

+4:00

C. 8:00 Amrap
15/12 assault bike cals
10 slam balls
8 box jumps

 

Performance

A. 5 sets
1:00 box jump
1:00 assault bike
1:00 hang power clean 95/65
1:00 air squat
+1:00 rest

+ 6:00 rest

B. 3 sets
200m run
5 OHS 115/75
5 Barfacing Burpee
5 chest to bar ** 5 Bar muscle up

Wednesday 9/12/18

Congrats to Freddy!   Who also gave birth to a baby September 10th! Little Scarlet is Happy and healthy 🙂

Growth & Development

A. EMOM 12:00
Odd: 8-10 DB Bench Press
Even: :30 second weighted plank hold

+3:00

B. 1,000m Row

+3:00

C. EMOM 12:00
Odd: 8-10 Seated DB Press
Even: :30 seconds Hollow rock ( with weight overhead if possible)

 

Performance

A. Back Squat 2RM
+ 1 set of 2 reps @ 90% of above

B. 5:00 Assault Bike Test ( push this )

+ 8:00 rest

C. For Time

500m Row
25 Burpee
25 KB swings
25 Burpee
500m Row

Page 3 of 7012345...102030...Last »

Pin It on Pinterest