Tuesday 10.24.17

Growth & Development

A. 5:00 row Max cals

+2:00 rest

B. 6x

15 kettlebell swings

10 box jumps

5 shoulder to overhead 95/65

+ 1:00 rest between sets

C. 6x

15 knees to elbow

10 walking lunges

5 calorie row

+ 1:00 rest between sets

+ 2:00 rest

D. 5:00 row Max cals

 

Performance

A. Back Squats

8 reps @ 75%

6 reps @ 85%

4 reps @ 88%

2 reps @ 90%

1 rep @ 90+ ( if feeling good or skip this single)

 

B. EMOM 24:00

  1. Hang snatch 75/55 (or 65/45  think more aerobic not grinding for reps)  :30 seconds
  2. Box jump overs 24/20′ :30 seconds
  3. Double under :30 seconds

+ right into on 25:00

C. 2 rounds

5 hang snatch

15 box jump over

45 double under / 80 single

Monday 10.23.17

Julie, Getting stronger everyday!

Growth & Development

A. Back squats ** resting as much time as it takes to switch over weights

5 reps @ 75%

4 reps @ 80%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

B.  Clean + front squat + jerk every 2:00 x 5 sets .. We are building here from 70-75%  ** If you haven’t been to an oly class and cannot front squat without a box you can perform JUST THE JERK PORTION OFF THE RACK

C. For time

25 Assault bike cals

21 burpee

25 assault bike cals

15 burpee

25 assault bike cals

9 burpee

 

Performance

A. Clean & Jerk 85% every 2:00 1.1 x 4 sets

B. Clean Deadlift 81×4 x 3 reps **  4 seconds up from the ground , 1 second pause, 8 seconds down… SLOOOOOW, notice correct positioning throughout each phase of the lift,  you should be slow and forced to maintain tension holding positions.  You want to hit your ideal lifting positions**    You can build here, however maintain form

C. For Time

10 power cleans 155/105

20 HSPU / 5 wall climbs

30 DB snatch 50/35

40 wall balls 20/14

50 cal row

40 wall ball

30 DB snatch

20 HSPU/ 5 wall walks

10 power cleans

 

Saturday 10.21.17

Hayley!!!

Partner Saturday

Teams of 2

8 ROUNDS

200m Row

20 boxjumps

40 ab-mat situps

200m Run

20 push press 75/45 …95/65

 

Alternating who runs and rows every round

Everything else can be broken up between each person …. example: Partner 1 does 200m Row, both break up box jumps.. sit ups…  Partner 2 does 200m Run, both break up push press.

Rounds 2 Partner 2 would then do the 200m Row, and Partner 1 would do the run… etc.

Thursday 10.19.17

Growth & Development

20:00 AMRAP

15 Calorie Row

10 Wallballs

5 Deadlift 155/115 … 135/95

 

Performance

A. Front Squat

Set

1. 5 reps @ 60%

2.  5 reps @  70%

3.  5 reps @ 70%

4.  5 reps @ 70%

 

B.  For Time

30 Burpee Box jump over 30/24

60 Double under

30 Toe to Bar

60 Double Under

30 Hang Squat Clean 115/75 …. 95/65

Tuesday 10.17.17

#conditionedbycorrin

Growth & Development

A.

10 box jump over 30/24

40 single unders // 20 double unders

10 Assault Bike cals

+ 1:00 rest between each set  x 6 sets

+ 5:00 rest

 

B.

20 Slam balls

100m run

10 Assault bike cals

+ 1:00 rest between each set x 6 sets

 

Performance

A. Back Squats

8 reps @70%

6 reps @80%

4 reps @85%

2 reps @ 90%

1 rep @ 92-95% ++

 

B. EMOM 21:00  (7 sets )

Minute 1) 10 ring dips // 20 OH Plate tricep extensions

Minute 2) 10 thruster 115/75

Minute 3) 6 strict HSPU // 6 kipping HSPU // 10 Push press (not jerk)

 

 

 

 

Monday 10.16.17

Growth & Development

A.  Back Squat

5 reps @ 70%

3 reps @ 80%

1 rep @ 90%

B. 3 Rounds

400m Run

10 hang squat cleans 95/65 ( scaled down ** 20 DB hang power cleans )

20 Front Rack lunges alternating  ( scaled down  ** 20 DB step ups )

 

Performance

A. Clean and jerk @ 80% Every 2:00  1.1.1 cluster (10 seconds rest between each set, set your back, breath throughout )  x 5 sets  (10:00)

B. Every 8:00 x 32:00 total ( 4 sets )

35/25 Assault bike cals

15 Burpee Box jump overs 24/20′

10 bar muscle ups / C2B / Pull-ups

 

 

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