Friday 6/2/17

TGIF

THANKFUL TO HAVE STEPH AT THE GYM AND PROUD TO ANNOUNCE HER MEMBER OF THE MONTH! WAY TO GO STEPH

 

Growth & Development

** BARBELL WARM UPS**

Strength

  1. Farmers carries x 100m meters + rest 2 minutes exactly x 3 sets
  2. Soresons holds x 20 seconds weighted or non- weighted x 3 sets

Conditioning

LURONG CHALLENGE

 

Performance

** BARBELL WARM UPS**

Strength

  1. Snatch grip DEADLIFT 5×5 @ 100% of 1RM snatch (focused on snatch position, if need to lower weight for positioning this is fine and encouraged)
  2. Pull-ups every 2:00 x 14:00  REPS = 2-3 weighted or 4-5 non weighted   (people using bands at our feet will do negative holding 2 seconds at the top and 3 seconds descending)

Conditioning

LURONG CHALLENGE

Thursday 6/1/17

#conditionedbycorrinthursdays

Growth & Development

10:00 on the clock

1600 m run

Remaining time max Wall balls or Goblet squats

+ rest 10:00

For time

1000m Row

30 Ring row

20 burpees

 

Performance

10:00 on the clock

1600m run

Remaining time max Clean and Jerks  95/65

+ 10:00 rest

For time

50 Bike calories

40 wall balls

30 slam balls

Wednesday 5/31/17

Growth & Development

Strength

  1. 8 rep Front squat going heavier than last week’s 10 rep x 4 sets , resting 1-2 minutes between sets
  2. Every 2:00 x 16:00  5 Deadlifts  (135/95)  + 5 lateral burpees

Conditioning

AMRAP 12:00

20 knees to elbow

15 box jumps jump over

10 american kb swings

 

Performance

Strength

  1. 5×5 back squats 70%
  2. behind the neck snack grip push press x 1 + 1 ohs x 6 sets , resting 1-2 minutes between sets
  3. Snatch single clusters of 3 (1. 1. 1 )  Every 2:00 x 16:00   YOU CAN INCREASE WEIGHT TOWARDS THE END

Conditioning

For time

40 lateral burpees

30 push press 65/45

100 double under / 200 single under

 

Tuesday 5/30/17

Growth & Development

Strength

  1. Suitcase step ups x 10 each leg  x 4 sets resting 1-2 minutes between each set

Conditioning

30:00 on the clock

You will be on the Rower or Bike for 30:00, getting off every 5:00 to perform

10 slam balls

5 KB hang snatch (each arm)

10 slam ball Russian twist

0,5,10,15,20,25,30 done

 

Performance

Strength

  1. Suitcase step ups 10 each leg x 4 sets resting 1-2 minutes between sets

Conditioning

30:00 on the clock

You will be on the Rower or Bike for 30:00 getting off every 5:00 to perform

10 hang cleans

5 single arm DB press (on each side)

10 GHD sit ups

 

0,5,10,15,20,25,30 Done

Friday 5/26/17

Growth & Development

Strength

  1. Bench Press, working to a heavy set of 5 then taking 85% of this number and working 5 sets of 3 reps

2a. BB high pulls x 8 reps rest 15-30 seconds

2b. accumulate 1:00 plank hold resting 1:00 x 4 sets

Conditioning

6 sets

:30 seconds air squats , rest 15 seconds

:30 seconds AB sprint , rest 2:00

 

Performance

Strength

  1. Snatch Deadlifts  5×5 70% of 1RM  Deadlift
  2. Pull-ups 2-3 reps x 5 sets (if you cannot perform pullup you can do negatives or 8-10  ring rows)

Conditioning

4 sets

:45 seconds on the clock, Perform 10 front squats 75/55 with remaining time sprint on the rower for  max CALS

100% effort given , resting 4:00  between each set

+

4 sets

Row 10/8 calories AFAP x 3 sets  resting 1:30 between sets

Thursday 5/25/17

#conditionedbycorrinthursdays 

Growth & Development

2 Rounds

15 ring rows

15 burpees

+ 1:00 rest

2 Rounds

15 wall ball/ goblet squats

15 box jumps/ step ups

+ 1:00 rest

2 Rounds

15 Ring Rows

15 burpees

+ 1:00 rest

2 Rounds

15 wall ball/ goblet squats

15 box jumps/ step ups

 

Performance

3 sets

10/8 assault bike calories

10 hang snatches 75/45

30 sit ups

20 box jumps 20/14

10 hang snatches

10/8 assault bike calories

resting 4:00 between sets

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