Thursday 2/2/17

Growth & Development

6 minute Amrap

100m run

10 sumo deadlift high pull 75/55

+ 3:00 rest

6 minute Amrap

20 walking lunges

20 ball slam

+3:00 rest

6 minute Amrap

20 second ring plank hold

10 step ups/box jump

5 box push-ups

 

Performance 

18 minute Amrap

500m row

30 alternating DB snatches 55/35

20 cal assault bike

10 wall balls 20/14

500m row

 

Competition

Rest, Recovery, Swim, Bike flush

 

Wednesday 2/1/17

Growth & Development

Strength

  1.  5 rep max back squat, going up from last week then 90% x 5 reps, 90% x amrap

2a.  Ring Rows x 8 reps 30×1 no rest

2b.  Heavy Russian KB swings x 8 reps  4 sets , reset 1:00

 Conditioning 

12 minutes

30 seconds row @ 80%

30 secods row @ 50% recover

 

Performance

Strength

  1. 5RM Back Squat going up from last week then 90% x 1 set of 5, 90% x amrap

2a.  Strict pull-ups x 4 reps 30×1

2b.  Soresons hold x 30 seconds  x 4 sets , Rest 2:00

Conditioning

5 sets

400m Row

rest 2:00 between sets

 

Competition

Strength 

  1.  Heavy 2 rep hang snatch squat
  2. 3RM Front Squat + 1 set x3 @ 90% of (3RM) + 1 set @ 90% AMRAP

Conditioning

5 sets

5 hspu

10 c2b

15 Power cleans 135/95

20 Cal Row

25 Wall balls

Tuesday 1/31/17

Growth & Development 

#conditionedbycorrintuesdays

10 minute Amrap

Run 200m

15 KB swings

+ 3:00 rest

10 minute Amrap 

10 assault cals

10 boxjumps

+ 3:00 rest

10 minute Amrap

Run 200m

15 burpees

 

Performance 

10,9,8,7,6,5,4,3,2,1

Wall ball 20/14

Hang cleans @ 135/95

Burpees

+ Rest 6:00

3 sets

25 double under/50 single

10 boxjumps

25 ab-mat sit-up

 

 

Competition

6 sets (warm-up pace)

300m row

30 FT Handstand walk

30 double under

30 barbell only good mornings/or banded

Strength

  1. Split Jerk Behind the neck + Split Jerk , Working to a heavy single for the day (can go off blocks and dump between sets)
  2. Strict handstand push-up max set+ into Kipping HSPU max set x 4 rest 3-5 minutes between sets
  3. Squat Clean 80% every 45 seconds x 10 minutes

 

Conditioning 

4 sets

Overhead walking lunges x 20 95/65

20 box jump overs

20 burpee

 

Monday 1/30/17

Growth and Development

Strength
1.  Strict press heavy set 6
90% of above 3 reps x 2 sets
90% x  AMRAP
2. Split squats 6 each leg x 3 sets

Conditioning 
For time
100 single unders
75 goblet squats
50 sit-ups

Performance

Strength
1a. Back rack walking lunges 20 reps (10each leg) push the weight!
1b.  20 second side plank L / 20 second side plank R x 4 sets
Resting 90 seconds between sets

Conditioning
For time
100 wall balls
75 burpee
50 assault bike cals

 

Competition

Strength
1. Snatch Grip behind the neck push press
3 reps @ 70% best snatch x 2 sets
3 reps @ 75% x 2 sets
3 reps @ 80% x 1 set

2. 3Rm heavy back squat (go up 5-10lbs from last week) 85% 1 set of 3
+ 1 set 85% amrap

Conditioning
5 sets
6 hang snatch @ 115/75
12 pistols
6 hang snatch
12 bar facing burpees
Rest 5:00 between sets

Accessory work
Front rack BB step ups 16 reps (8 each leg) x 3 sets
GHD # weighted 20 reps x 3 sets
Shoulder  (crossover symmetry) work

1/28/17

Growth & Development/Performance 

TEAMMATE SATURDAY

20 minutes on clock

Buy in 100 assault bike cals  (alternating as you choose to complete cals) 

+

AMRAP

5 burpee

10 boxjumps

5 push press 75/55

(Switching partners every complete round of 5/10/5) rest/work  

 

Competition

Strength

Heavy 3RM hang snatch (within a 15 minute time frame)

+

Conditioning

FOR TIME

30 Overhead squat  135/95

5 Hand stand push up

25 OHS

10 HSPU

20 OHS

15 HSPU

15 OHS

20 HSPU

10 OHS

25 HSPU

5 OHS

30 HSPU

1/25/17

Growth & Development

Strength

  1. Back squat 5RM go up front last week, then 85% 5×5
  2. A.  DB bench press x 12 reps(30×1)  + B. Fat bar upright row x 12 reps x 3 sets

Conditioning

3 sets

15 wall balls

15 bike cals

+ 3:00 rest

3 sets

15 hand release push-ups

15 bike cals

 

Performance

Strength

  1. 5RM back squat go up from last week, then 85% 5×5
  2. A. DB bench press 30×1 x 12 reps + B.  Fat bar up right row x 12 reps 3 sets

Conditioning

12 minute AMRAP

2,4,6,8,10,12… so on

Alternating DB snatches

100m Run

 

Competition

Strength

  1. Squat Clean work to a heavy single (no misses at heavier weights) + EMOM 8, 2 reps at 75% of heavy single
  2. Front squats 3RM  + 1 set of 3 @ 85% + 1 set of 3 AMRAP @ 85%
  3. Clean Grip DL 70% of best clean x 8 reps (think opens and 16.4, move weight) x 4 sets resting 2-3 minutes between sets

Conditioning

10 sets

20 seconds all out bike sprint,  3:00 rest between sets

Page 38 of 39« First...102030...3536373839

Pin It on Pinterest