Tuesday 2/27/18

Growth & Development

0-4 minutes

15/12/9

box jumps 24/20

burpees

5-9 minutes

3 rounds for time

100m run

10 shoulder to overhead 75/55

10-14 minutes

15/12/9

Deadlift 135/95

Hand release push ups

15-19 minutes

3 rounds for time

100m run

10 hang clean 75/55

** you will change the weight on your BB then add weight back **

** If the rounds are not finished before time is up YOU still will stop and rest the next minute and ABORT workout 🙂

 

Performance

0-4 minutes

3 rounds

10 Shoulder to overhead 115/75

100m run

5-9 minutes

15/12/9

box jump overs 24/20

Deadlift 185/135

10-14 minutes

3 rounds for time

10 hang squat cleans 115/75

100m run

15-19 minutes

15/12/9

Hand stand push up / Hand release push ups

Overhead squats 75/55

 

 

Monday 2/26/18

A. Back Squat 1 rep  in  15:00

B. 4RFT

9 Burpee over the rower

9 Calorie row

+ NO REST

2RFT

20/15 Bike Cals

20 Goblet Squats 53/35

 

Performance

A. Power Clean and Jerk  3 TNG 115/75  every :45 Seconds x 10 sets

B. For Time

75 Double under

50 wall balls

25 burpee

50 wall balls

75 Double under

Thursday 2/22/18

TONIGHT 8 PM viewing of 18.1   here at The Turf  BE THERE !

High aerobic efforts

Growth & Development

8 sets

5 Burpee to Target ( plate ) 45/25

15 KBS  25/26

5 Toe to Ring ( 10 ab mat sit up )

15 Slam ball

+ 1:00 rest between sets

 

Performance

8 sets

5 Lateral Burpee

5 hang power snatch 75/55

5 Lateral Burpee

5 OHS 75/55

+ 1:00 rest between sets

 

ROMWOD

Wednesday 2/20/18

Growth & Development

A. Split jerk technique off the floor x 8 singles

B. Push jerk doubles x 6 sets

C. EMOM 4:00

8 push press ** focus is speed and breathing 65/45

D. 5 sets

250 m row

10 box jumps

10 wall ball/ goblet squats + 2:00 rest between sets

 

Performance

A.Back squat x 5 sets 3 reps @ 02×1  resting 2-3 minutes between sets

B. 5 sets

12/10 assault bike cals

15 shoulder to overhead 95/65

15 wall ball 20/14

+ 2;30 between each set

Tuesday 2/20/18

Growth & Development

For Time

21 Hang power clean 65/45

9 Burpee

15 Assault Bike calories

15 Hang power clean 75/55

15 Burpee

12 Assault Bike calories

9 Hang power clean 95/65

21 Burpee

9 Assault Bike calories

 

Performance

For Time

21 Squat cleans 115/75

10 TTB/TTR( only if you cannot do toe to bar)

5 Burpee box jump over

15 Squat cleans 135/95

10 TTB

5 Burpee box jump over

12 Squat cleans 145/105

10 TTB

5 Burpee box jump over

9 Squat cleans 155/115

10 TTB

5 Burpee box jump over

6 Squat cleans 165/125

10 TTB

5 Burpee box jump over

3 Squat cleans 185/135

10 TTB

5 Burpee box jump over

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