Saturday 9/30/17

Growth & Development

20 rounds

100m run

12 goblet squats

8 Kettlebell swings

4 burpees

**Fast sprints each round**  Switching off partners every completed round

 

Performance

20 rounds

100m run

12 GHD sit ups

8 thruster  95/65

4 lateral burpees

**Fast sprints each round** Switching off partners every completed round

 

Competition

150 Double under

75 wall balls

25 burpees

+ 10-15 minutes rest ** whatever it takes for you to recover

3 Rounds for time

400m run

15 chest to bar pull-ups

10 SHPSU

 

 

Friday 9/29/17

Growth & Development

A. Push Press 4 sets x 4 reps  @ 85% of our 3RM

B. 5 Rounds for time

100m row

12 air squats

10 Push press 65/45

8 Lateral Burpees over barbell

 

Performance

A. Snatch Every :30 seconds x 12 sets @ 70% of our 1RM

B. Clean & Jerk    15:00 to establish a heavy Clean & Jerk

C. 8 sets

:30 seconds Hang Power Snatch 95/65 + :30 second rest

:30 seconds Wall balls 20/14 + :30 seconds rest

:30 seconds Assault Bike max cals + :30 seconds rest

Thursday 9/28/17

Growth & Development

AMRAP 6

250m row

8 burpees

+ 3:00 rest

AMRAP 6

100m Run

20  DB Snatch

+ 3:00 rest

AMRAP 6

16  Ground to OH (with plate)

10 ring rows

+ 3:00 rest

AMRAP 6

20 ball slam

8 slam ball step over

 

Performance

AMRAP 6

200m Run

8 Front Squat 115/75

+3:00 rest

AMRAP 6

250m Row

8 Burpee box jump over

+3:00 rest

AMRAP 6

30 Double Under

15 Wall balls 20/14

+3:00 rest

AMRAP 6

16 Ground to OH (plate) 45/25  35/15

8 pull ups

Wednesday 9/27/17

Growth & Development

A. Bike Sprints 1:00 on + 2:00 off  x 3 sets (hard all out sprint … you want to hit total fatigue/ failure here)

B. Heavy set of 3 Strict Press

C. EMOM 8:00 90% of above and perfrom 2 every minute on the minute

D. 5 Sets

1:00 on the clock

5 thruster 75/55 (10 Goblet squat for those who cannot perform thruster)

5 Burpee

MAX AB calories in remaining time

+ 3:00 rest between each set

 

Performance

A. Front Squat  Heavy set of 3 reps with No Pause (3RM)

B. 3 RFT

50 Double under

10 chest to bar

10 thruster 115/75

200m Run

C. Bike Sprints 2:00 on + 3:00 off x 3 sets ( Something we can hang onto for 2:00 … not all out sprints go hard and make sure its sustainable)

Tuesday 9/26/17

Growth & Development

A. 10 sets

10 wall ball/ goblet squat

200m row

10 box jumps

+ 30 seconds rest between sets

 

Cash – Out

30/20/10

Single under

Medball sit ups

 

Performance

A. Overhead Squat  10:00 on the clock work to a heavy set of 2 reps

B.  EMOM 10:00

85% of our 2 rep above and perform 2 OHS every minute on the minute

+

5-10 minute rest

C 5 Rounds for time

15/12 Assault Bike Calories

15 KB swings 53/35

15 Burpees

Monday 9/25/17

Week 4 of our Paleo Challenge !

Growth & Development

A. Front Squat work to a heavy set of 3 reps !

B. 85% of our heavy set and perform 2 sets of 3 reps

C1. Single leg step ups (weightless focus is using leg drive) 10 each leg

C2. Single leg split squats ( weigthless ) 10 each leg x 3 sets through resting as needed between sets

D. 4 Rounds

Row 200m

10 KB Swings

15 Burpees

+ 1:00 rest between each set (this is a fast paced workout go hard each round please )

 

Performance

A.Push Press 5 sets of 3 reps @ 90% of our 3RM

B.  EMOM 8:00

Even: 15 calorie row

Odd: 15 Burpee over rower

+ 10:00 Rest

C. 7:00 AMRAP

Squat clean & Jerk at 65% of our 1RM

Page 3 of 3212345...102030...Last »

Pin It on Pinterest