Tuesday 7/18/17

Growth & Development

  1. 10 sets AB :20 second sprint + :40 second rest
  2. 10 sets

:30 seconds box jumps + :30 second rest

:30 seconds KB high pulls + :30 seconds rest

:30 seconds shuttle run + :30 seconds rest

:30 seconds push press 65/45 + :30 seconds rest

 

Performance

  1. 10 sets on AB :20 seconds sprint + :40 seconds rest
  2. 10 sets

:30 seconds box jump over + :30 seconds rest

:30 seconds wall ball + :30 seconds rest

:30 seconds front rack lunges BB + :30 seconds rest

:30 seconds HSPU/ Push press 95/65 + :30 seconds rest

 

Monday 7/17/17

Growth & Development

Strength

  1. 3 rep push press x 10:00 every 2:00 (5 sets)  Going up each set (last week we did 5 reps)
  2. Front squat @ 30×1 80-83% of 1RM  3×3

Conditioning

3 sets high aerobic effort

10 hang clean 75/55

18/15 assault bike cals

10 wall balls

18/15 assault bike cals

10 hang clean 75/55

resting 2:00 between each set

 

Performance

  1. Tall jerks , split position presses (light weight warm ups) 5 reps x 5 sets of each movement
  2. Split jerk, working up to a heavy single for the day
  3. Split squats 5 reps each leg as heavy as possible x 3 sets with BB back rack

For time

100 wall ball

50 burpees

10 bar muscle up (20 chest to bar/ 20 pull up)

 

Friday 7/14/17

Growth & Development

Strength

  1. Kanga squats 3 sets of 8 reps resting 1:30 between sets
  2. RDL DB x 8 reps 30×1 x 3 sets
  3. Death Marches  x 120 feet (down and back turf) heavy as possible

Conditioning

  1. 3 sets

400m run

21 slalm balls

12 slam ball over box

9 burpee to plate 45/25

+ 3:00 rest between sets

 

Performance

Strength

  1. Deadlift 5×5 @ 70% of 1RM
  2. Death Marches x 120ft as heavy as possible

Conditioning

4 sets

400m run

25 air squat

15 push up

10 DB power snatches (5 each side) 50/35

 

Thursday 7/13/17

#conditionedbycorrin

Today we are retesting workouts from 4/27/17 PLEASE FIND YOUR TIMES TO COMPARE

Growth & Development

10 rounds for time

10/8 assault bike calories

8 burpees

 

+ 10:00 max meters on the rower TEST ** GO HARD we will retest

 

Performance

3 rounds for time

20 burpee

20 sit up

20 kb swings 53/35

20 calorie row

 

+ 10:00 TEST  on the ASSAULT Bike max calories ** GO HARD we will Retest

Wednesday 7/12/17

Growth & Development

Back Squat wave 5,4,3,2,1 Heavy as possible for each rep (more than last week)

 

Conditioning

2 sets

30 alternating lunges

10 cal row

30 front squat 65/45 or goblet

10 cal row

30 ab mat sit up

10 cal row

 

Performance

  1. 3×3 @ 75% of our 5RM back squat
  2. Split squats x 6 each leg @ 20×1 x 3 sets

Conditioning

20:00 on assault bike getting off every 4:00 (0,4,8,12,16,20) and perform

1 rope climb

5 push up

10 air squat

Tuesday 7/11/17

Growth & Development

6 sets

2:00 on the clock

100m Run

Max A.B Cals

1:00 rest between sets

+ 5:00 rest

Amrap 12:00

12 Ring rows

12 KB swings

12 Goblet Squats

 

Performance

  1. Single arm KB OHS 8 each side x 3 sets   ( focus on positioning not weight)

28 EMOM

minute 1 200m row

minute 2 15 push press 95/65

minute 3 10 hang cleans 95/65

minute 4 :30 seconds HSPU or hand stand holds

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