Friday 1/5/18

TGIF

Growth & Development

A. 9:00

Every 3:00 HEAVY  suitcase step ups with DB or KB 10 reps each leg x 3 sets

B. 12:00 – 20:00

18 alternating DB snatches

9 burpee

6 box jumps

3 wall walks ( or :20 second hold)

C. 24:00- 30:00

6 hang cleans

3 bike calories

 

Performance

A. 0-15:00

3 rep Push Jerk heavy set for the day

B. 20:00

Every 4:00 complete

3 squat clean 155/105

6 T2B

9 wall balls

12 lateral burpees

 

Wednesday 1/3/18

Growth & Development

A1. 1/2 kneeling single arm press @ 30×1 x 8 each side

A2. Rings rows @ 32×1 x 8 reps

4 sets resting 90 seconds between  a complete round

B. EMOM 8:00

10 DB push press each arm

+ 20-30 single under

C. Assault Bike

1:00 on @ 53/50 rpm

1:00 on @ 55/52 rpm

+ 2:00 off

x 4 sets

Performance

A. Front Squats x 5 reps first rep 30×1 ( heavy set within 15:00)

B. Dead lift @ 80% x 3 reps Every 90 seconds x 5 sets

C. 9:00 EMOM

Minute 1 : 8 hang squat snatch 75/55

Minute 2 : 40 double under

Minute 3 : 8 burpee box jump over

Tuesday 1/2/18

Growth & Development

A. Push Press heavy set of 5 in 10:00 time frame + 2 drop sets of 5 reps @ 80%

B. 4 Sets

10 Kettlebell swings

10 calorie row

10 Goblet squat (wall ball if I clear you)

+ 90 seconds rest between each set

 

Performance

A. 12:00 AMRAP easy

10 air squats

10 toe to ring

10 push up

10 calorie row

+ rest 5:00

B. For Time

10 Clean & Jerk 115/75

30 calorie bike

8 C&J 135/95

15 calorie bike

6 C&J 165/115

10 calorie bike

+ rest 5:00

3 RFT

15 KBS 53/35

10 HSPU (5 wall walks)

5 thruster 95/65

Friday 12/29/17

Growth & Development

A. Strict press 3 reps x 5 sets + 1-1:30 rest between sets

B. 4 sets

1/2 kneeling DB press x 8 reps each side +

DB upright rows x 8 reps each side

resting 1:00 between sets

C. 8 Sets

15 wallball/ goblet squat

30 single under

8 shoulder to overhead 65/45

 

Performance

A. Behind the neck strict press 2,2,2,2,2,2 @ 20×1  **going heavier than last week

B. Landmine shoulder press x 6 reps each side @ 30×1

+ 4/2 strict pull ups @ 22×1

x 4 sets + 1:00-1:30 rest between sets

C. 8 sets

15 wallball

15 double under

8 shoulder to overhead 95/65

Thursday 12/28/17

Growth & Development

A.0-20:00

5 Rounds for Time

15 Kettlebell swings ( at the weight you’ve been using for the testing)

12 bike cals

9 burpee

+

B. 20:00-

5 Rounds for Time

15 slam balls

12 calorie row

9 pull-ups/ ring rows

 

Performance

A. 0-12:00

Max Squat Clean Thruster

+

B. 16:00-

Every 5:00

5 Clean & Jerk 135/95

10 Burpee over Barbell

15/12 Bike cals

x 5 sets

Wednesday 12/27/17

Growth & Development

A. BB front rack walking lunges x 10 steps alternating Resting 1:30 between sets HEAVY x 3 rounds

B. Kanga squats light and controlled 5 reps x 3 sets

C. EMOM

ODD: 10 BJ over

Even: 10 Strict press ( light enough you can do all 10 reps)

X 8:00

D. EMOM

ODD: 8 K2E/T2R

EVEN: 10 Bent over rows (light enough you can do all 10 reps

 

Performance

A. 1RM Front Squat

B. Snatch pull + Snatch + OHS building every 2:00 x 12:00

C. 12:00 EMOM

Minute 1. hang squat snatch 95/65..75/55 x9

Minute 2. OHS x 9

Minute 3. Cal row x 9/7

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