Tuesday 6/27/17

Growth & Development

Amrap 8

10 cal assault bike

21 kb swings

12 ring rows

+ 2:00 rest

Amrap 4

50 single under

12 shoulder to overhead

6 lateral burpee

+2:00 rest

Amrap 8

200m run

10 front squat

5 thruster

 

Performance

5 RFT

10 Pull ups

10 burpees

10 bike cals

10 GHD situps

 

+

15 second sprint on bike x 5 sets resting 1:45 between sets

Monday 6/26/17

Growth & Development

Strength

  1. 3 strict press x 6 sets heavy as possible across
  2. Bent over row incline 8 reps x 3 sets

Conditioning

3 RFT

15 jumping pull-up

100 single under

30 goblet squats

400m run

 

Performance

Strength

  1. Push jerk 3 reps every 2:00 x 6:00 heavy across
  2. Emom x 10 Complex Power clean + hang squat clean + Jerk

3 RFT

15 cal row

15 wall ball 20/14

15 box jumps 24/20

15 hang cleans 95/65

 

NEW YOU CHALLENGE

** Dynamic warm-up

** Quad stretch

Warm up with class

3 sets

15 Goblet squat / front squat (if capable)

15 burpees

resting 3:00 between sets

+

Barbell Strict press x 8-10 reps , 4 sets through resting as needed (working form and position, weights will come later)  This movement gets heavy real fast so lets be conservative as beginning this movement

Saturday 6/24/17

Teammate Saturday

Growth & Development

For time (every movement is split up among teammate)

1200m run Split up anyway

50 front squats/ goblet squats

100 DB snatch

200 sit ups

1200m run split up anyway

 

Performance

20:00 on the clock

60 deadlift 135/95

200m run together

60 front squat 95/65

200m run together

60 push press 95/65

200m run together

+ remaining time AMRAP Clean + Jerk 95/65

Friday 6/23/17

Growth & Development

Strength

  1. Complex Strict press + push press + split jerk, work to a heavy set then perform x 6 sets at a moderately heavy weight

Conditioning

3 rounds

200m run

12 walking lunges ( 6 each side )

12 burpee to plate

12 Thruster 65/45 or 75/55

 

Performance

Strength

  1. Hang snatch + OHS , working to moderately heavy weight then every 2:00 perform complex for 8:00 total

Conditioning

90 seconds on the clock

perform

7 lateral burpee

7 thruster 75/55

+

amrap sprint max bike cals

Resting 4:00 between sets x 4

Thursday 6/22/17

#conditionedbycorrinThursdayS!!

Warm up

4 rounds

25ft single arm overhead kb carry right arm

25ft single arm overhead kb carry left arm

5 bike calories

15 empty barbell upright rows

10 empty barbell overhead press

5 empty barbell front squats

 

Growth & Development

30:00 amrap

400m row

100m farmers carry kb or db

20 second plank hold

10 ab mat sit ups

 

Performance

20:00 amrap

10 hang power cleans 95/65

8 box jumps

6 kb snatch ( each arm )

4 lateral burpees

 

Wednesday 6/21/17

Growth & Development

Strength

  1. 1 RM Front Squats, once established rest 5:00 and take 90% to perform 3 sets of 1 rep
  2. EMOM x 12 minutes   ODD: heavy as possible russian kb swings x 12 reps   EVEN: 20 slam balls

Conditioning

10 Rounds for time

1 wall walk

6 Single arm DB press (each arm)

12 Hand release push ups

18 goblet squats

 

Performance

Strength

  1. Back squat 5×5 @ 85% of 1RM  resting as needed between sets
  2. EMOM x 12 minutes   ODD: 15 SDLHP with kb 70/53    EVEN:  10 toe to bar or 15 knees to elbow

Conditioning

10 rounds for time

3 hand stand push ups or 3 wall walks

6 Deadlift 185/135

9 hand release push ups

12 wall balls

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