Thursday 5/18/17

#conditionedbycorrinthursdays

 

Growth & Development

10:00 AMRAP

12/10 assault bike calories

6 thrusters 75/45 or Goblet squats (depending on athlete)

3 burpees

+  rest 5:00

10:00 AMRAP

Run 200m

6 plank walk outs

8 box jumps 24/20

 

 

Performance

12:00 AMRAP

5 Thruster 95/65

20 double under (or  250m row if double unders cannot be performed)

+ 6:00 rest

10 sets

100m sprint + 30 seconds rest

50m front rack carry heavy + 30 seconds rest

30 seconds heavy Russian KB swings 70/53  + 30 seconds rest

Wednesday 5/17/20

Growth & Development

  1. ** Kipping drills
  2. Bench press heavy set of 5 + 3 sets of 5 @ 85%

3a. Single arm heavy as possible DB press x 12 reps each arm resting 30 seconds

3b. Single arm up right row heavy as possible DB x 12 each arm resting 1:00 between sets x 4

 

Conditioning

1 set

3 minutes assault bike @ moderate pace ** think warm up the legs

1 minute assault bike @ 50%

2 minute assault bike PUSH IT !!!!

1 minute assault bike @ 50%

2 minutes assault bike PUSH IT !!!

 

Performance

  1. Kipping drills **10-15 minutes

2a. KB single arm bell up press x 10 each arm + 30 seconds rest

2b. KB single arm upright row x 10 each arm + 1:00 rest between sets x 4 sets

Conditioning

Partner workout wednesday

1 round for time

60 KB swings ( while 1 partner is hanging from the rig)

50 double under performed each and together

40 toe to bar ( while 1 partner is holding a deadlift)

30 burpee (while 1 partner is in a plank)

20 hang snatches 95/65 (while 1 partner is hanging from the rig)

 

Tuesday 5/16/17

#conditionedbycorrintuesdays

GET AFTER IT!

Growth & Development

SKILL WORK **OHS

4 Rounds for time

250m row

15 KB swings

10 burpees

+ 4:00 rest

4 Rounds for time

200m Run

20 goblet squats

 

Performance

SKILL WORK **OHS

6:00

50/40 assault bike calories (with remanding time max double unders **or burpees if they cannot perform double under)

Straight into

6:00

100m run

10 hang cleans 95/65

5 front squat

Straight into

6:00

50/40 assault bike calories (with remanding time max double unders ** or burpees if they cannot perform double under)

 

Monday 5/15/17

Growth & Development

400m runs x 3 sets  Resting 30 seconds between each run

Strength

  1. Back squats x 4 reps  weight is based of previous weeks ** going up  x 3 sets , resting as needed between sets  There is no rush here, rest and go up .  Push yourselves

Conditiong

LURONG CHALLENGE 1

5:00 AMRAP

10 ground to overhead 65/45

10 box jumps 20/16

+2:00 rest

5:00 ARMAP

10 front squats 65/45

10 box jumps 20/16

 

Performance

400m runs x 3  Resting 30 seconds between each run

Strength

  1. Back squats 4 reps @ 80%  + 2 reps @ 83%  + 2 reps @ 85% + 1 rep @ 90% + 1 rep @ 93%

Conditioning

LURONG CHALLENGE 1

5:00 AMRAP

10 Power snatches 95/65

10 box jumps 24/20

+ 2:00 rest

5:00 AMRAP

10 OHS 95/65

10 box jumps 24/20

Friday 5/12/17

Happy Friday

Growth & Development

Strength

  1. 3 rep Deadlift (no touch) @ 30×1 … resting as needed between sets x 3
  2. split squats x 6-8 each leg weighted if possible with DB @ 20×1 … resting as needed between sets x 3

Conditioning

EMOMx 16

Every 2:00 perform

100m run

3 box jump overs

3 burpee box jump overs

 

Performance

Strength

  1. 3RM Deadlift + 2 sets of 3 at 90% of your 3RM you hit
  2. Single leg step ups 8 each leg going up if you can each set … resting as needed between sets x 3

Conditioning

8:00 amrap

15 thrusters @ 100/70

15 hand release push ups

 

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