Friday 9/15/17

Growth & Development

  1. Strict Press x 3 reps , every 2:00 x 20:00
  2. Front rack barbell Step ups x 10 each leg , resting as needed for recovery x 3 sets
  3. 12:00 ROW  :20 seconds sprint + :40 seconds recover (on row light row)

Performance

  1. 3 Rep Max Squat Snatch cluster ( drop and rest 10-15 seconds between each rep)
  2. RDL 8 rep max  + -10% and perform another set of 8
  3. 12:00 BIKE :20 seconds sprint + :40 seconds recover (on bike light pedal )

Thursday 9/14/17

Growth & Development

8:00 AMRAP

6 Calorie Row

8 h:ang cleans 75/55

10 lateral burpees

+ 3:00 rest

8:00 AMRAP

8/6 Bike Calories

10 Alternating lunges

12 Ring rows

+3:00 rest

8:00 AMRAP

60 Single under

15 Push  up

5 Deadlift 155/115

 

Performance

8:00 AMRAP

6 Calorie Bike

8 Hang cleans 115/75

10 Lateral burpes

+ 3:00 rest

8:00 AMRAP

10 Wall ball 20/14

12 Alternating DB lunges

14 DB hang cleans

+ 3:00 rest

8:00 AMRAP

30 Double under

15 Push-ups

5 Deadlift 225/155

 

Wednesday 9/13/17

Growth & Development

  1. DB Press (double arm) Max weight for 8 reps + 75% of max weight and perform a 2:00 AMRAP of Pressing (strict)

Conditioning

21/15/9

thruster 96/65  75/45

Slam ball

+ 3:00 rest

12/9/6

bike cals

wall ball/ goblet squats 20/14

 

Performance

  1. Front Squat Heavy set of 3 reps with 2 second pause in the hole each rep + 85% and perform 2 sets of 3 with no pause

Conditioning

4 sets

5 toe to bar

10 shoulder to overhead 95/65

5  bar muscle up / ring dips

+ 5:00 rest

2 sets

200m double kb front rack walk 53/36

15 box jumps

400m row

 

OLYMPIC LIFTING CLASS

Class warm up

  1. Clean pull + hang clean Every 2:00 x 20:00 ( 2 sets @ 65% 2 Sets @ 70% 3 sets @ 75% 3 sets @ 80%)
  2. Clean pull  + clean & Jerk  Every 2:00 x 14:00 ( 1 set @ 70% 1 set @ 75% 2 sets @ 80% 3 sets @ 85%)
  3. Clean & Jerk ( beginner stay at the same weight and work form with Corrin) Advanced athlete = go up each set to a heavy for day  Every 2:00 till your heavy set  ( beginner 2 Clean & Jerk every 2:00 x 6:00)

Tuesday 9/12/17

Growth & Development

  1. :45 seconds hard sprint on bike + 3:00 rest x 3 sets

4 sets

20 KB swings 53/35

15 Front Squat 95/65

20 KB swings

+ 3:00 rest between sets

 

Performance

  1. 1:00 hard sprint on bike + 4:00 rest x 3 sets

EMOM 21:00

Minute 1 10 Pull-ups

Minute 2 10 thruster 95/65

Minute 3 10 HSPU / 3 wall walks

Monday 9/11/17

Never Forget 9.11.01

Growth & Development

  1. Front Squat heavy set of 5 for the day + 2 sets of 5 reps @80%

Conditioning

10 sets

100m Run

15 burpees

100m Row

+1:00 rest b/w sets

 

Performance

  1. Push press 80% of 3RM 5×5

+

EMOM X 10:00

Odd: 15/10 calorie row

Even: Lateral Burpees over the rower

+

3 sets

20 KB Swings 53/35

25 Double Under

20 KB Swings 53/35

+ rest 2:00 between each set

Friday 9/8/17

Growth & Development

  1. ASSAULT BIKE TESTER ! 3:00 Max Calories
  2. 1RM Deadlift
  3. Front rack step ups 8 each leg x 3 sets (going heavier or equal to from last week)

Conditiong

3 rounds for time

200m run

20 DB single arm press (10 each side)

20 sit ups

 

Performance

  1. ASSAULT BIKE TESTER!! 5:00 Max Calories
  2. 10 Rep max RDL + -10% and perform another set of 10
  3. Death March x 60ft + 2:00 rest x 2 sets

Conditioning

3 Rounds for time

30 medball sit ups

20 DB single arm alternating Power snatches 55/40 , 50/35

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