Monday 11.13.17

Growth & Development

 

Testing Day …  Although our focus is being prepared to the open season.  We will continue to grow the legs.   THE LEGS FEED THE WOLF 😉

A. BIG SQUAT DAY      1RM

B. Push Press 5RM + 2 sets of 5 reps @ 85% of our 5 Max

C. Every 6:00 x 18:00 ( 3 sets)

15 Wall ball/ 15 goblet squats

100 single under/ 50 double

15 shoulder to overhead @ 75/55….65/45

100 single under/ 50 double under

 

Performance

A. EMOM x 12

Minutes 1-8:  2 squat cleans @ 80%

Minute 9: 1 squat clean @ 85%

Minute 10: 1 squat clean @ 85%

Minute 11: 1 squat clean @ 90%

Minute 12: 1 squat clean @ 90%

B. Build to a Heavy OHS for the day  @ 3 second pause in the bottom

C. 18:00 Amrap

250m row

15 HSPU/ Wall climbs x 5

15 AB-mat sit ups

12/10 AB cals

15 OHS 95/65

 

Friday 11.10.17

Growth & Development

A. 10 sets

6x each leg Single leg RDL

10 good morning

10 strict press (5 each arm)  heavy

+ 1:00 rest

B. Front Squat

6,4,2,1 heavy as possible each set

C. 4 sets

8 walllball

6 burpees

4 squat cleans 95/65

 

Performance

A. Deficit DL x 3 reps **  every 2:00 x 12:00

B. Bench press x 3 reps with 3 second pause **  heavy set for the day

C. 800m row

+

3 sets

4 muscle up …. 4  Ring dips ( modified)

8 HSPU … 8 strict press 65/45 (modified)

6 kb swings 53/35

+

800m row

Thursday 11.9.17

Growth & Development

A. Cindy

20:00

5 pull-ups

10 push-ups

15 air squats

** please write RX workout times on board**   RX is Pull-ups (bandless) anyway… Push ups performed not on the knees…. Air squats, full depth (below parallel)

 

Performance

A. Cindy

20:00

5 pull-ups

10 push-ups

15 air squats

** please write Rx workout times on board** RX is Pull-ups (bandless) anyway… Push ups performed not on the knees… Air squats, full depth ( below parallel)

Wednesday 11.8.17

Growth & Development

A.  4 sets (Core stability)

:20 seconds hollow rock or hold

:20 seconds Bridge hold

:20 seconds Deadbugs

+

B. 4 sets ( Core/shoulder stability)

:20 seconds belly to wall hold

:20 seconds mountain climbers

:20 seconds high rings plank (or high plank)

+

C. 4 Rounds  AFAP

12/10 assault bike cals

6 burpees

+ straight into

D. 400m backwards sled drag/ sand bag hug  WALKING

Performance

A. Snatch balance + 2 OHS 3 second pause in bottom ( this is light warmup sets)   Every 2:00 x 6:00

B. Hang snatch + 2 OHS ( not tempo ) you can go heavier here  Every 2:00 x 6:00

C. Hang snatch + Full snatch  ** start at the ending weight of last reps above ** building Every 2:00 x 6:00

D. Snatch Building up a heavy rep for the day Every 2:00 x 10:00

E. For time

1k row

30 bar facing burpees

15 OHS 115/75

Tuesday 11.7.17

Growth & Development

A. 6 sets

30 single under

10 KBSWINGS

30m burpee broad jump

10 step ups (5 each leg alternating )

+ 1:00 rest between sets

B. 3 sets

Front rack lunges x 20 reps ( alternating)  + 2:00 rest between sets

.C. 6 sets

10 ringrow / or pull-up if you can do 10

.2 mile bike

10 push press

.2 mile bike

+1:00 rest between sets

 

Performance

A. Back squats

6 reps @ 85%

4 reps @ 90%

2 reps @ 95%

1 rep @ 95-100%

B. 8:00 AMRAP

20/15 Calorie row

10 hang squat snatch

8 hspu

+ 4:00 rest

8:00 AMRAP

8 Ground to overhead 135/95

10 Box jump over

100m run

Monday 11.6.17

Growth & Development

A. Back Squat

5 reps @ 85%

4 reps @ 85%

3 reps @ 90%

2 reps @ 92-95%

1 rep @ 100%

B. Jerks x 2 reps  off the rack, every 1:00 x 8 sets

C. 4 rounds

15 Deadlift

12 jump squats

9 burpee over barbell

6 cals on the rower

3 DB snatches (EACH SIDE) perform all on LEFT then all on RIGHT

 

Performance

A. EMOM 12:00 Squat Cleans

Min 0-2 … 3 reps @ 75%

Min 3-5 …. 3 reps @ 80%

Min 6-11 …2 reps @ 85%

B. 4 rounds

20/15 assault bike calories

9 ttb

6 burpee to target

3 muscle up / chest to bar/ pull-ups

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