Thursday 1/17/19

Growth & Development

5:00 AMRAP
6 Burpee
12 Goblet Squat
6 Calorie Assault Bike

+ 2:00 rest

5:00 AMRAP
6 Thruster 75/55
50 single under
6 Ring Row

+2:00 rest

5:00 AMRAP
4 Burpee box jump over
6 Shoulder to overhead 75/55
8 Calorie Row

+ 2:00 rest

5:00 AMRAP
6 DB Snatch
12 Hanging Knee Raises
6 Wall ball

+ 2:00 rest

5:00 AMRAP
6 Deadlift 135/95
12 Kneeling Slam Ball
6 Calorie Bike

 

Performance

5:00 AMRAP
6 Burpee To Plate
12 Wall ball
200m Row

+ 2:00

5:00 AMRAP
6 Thruster 95/65
24 Double Under
6 Box jump step down 30/24′

+2:00

5:00 AMRAP
5/5 Single Arm Hang KB snatch
25 ft HS walk / 8 HSPU / 2 Wall walks
11/9 Calorie Bike

+ 2:00 rest

5:00 AMRAP
6 Deadlift 155/105
12 DB Front Squat
6 TTB

+2:00

5:00 AMRAP
6 Lateral Burpee
12 Shoulder to Overhead 95/65
6 Hang Squat Clean 95/65

 

Monday 1/14/19

Growth & Development

A. Push Press Every :90 seconds x 4 reps  heavier than last weeks build out x 5 sets

B1. DB Bench Press x 12 reps + rest 1:00
B2. DB external Rotation x 8 reps @ 30×1 + 1:00 rest x 4 sets

C. 18-15-12
KB swings
Burpees

 

Performance

A. Squat Snatch just above the knee x 2 reps ( hang on to the bar do not drop) every :90 x 6 sets

B. Squat Clean & Jerk x 2 squat cleans x 1 jerk ( don’t drop ) every :90 x 6 sets

C. 4 Rounds for Time
500m Row
10 Hang power snatch 95/65 RX  75/55
10 Lateral Burpee

Monday 1/7/19

Growth & Development

A. Push Press x 6 reps
Every :90 seconds  ** Build for STRENGTH ** Lets not fail and get good heavy reps x 5 sets

B1. Landmine Press x :30 seconds left x :30 seconds right + :90 seconds rest
B2. Ring Row x :30 seconds + :90 seconds rest x 3 sets

C. Every 5:00
15/12 calorie row
12 alternating DB Snatch
12 alternating lunges
15/12 calorie row
X 3 sets

 

Performance

A. Squat Snatch Below the knee x 3 reps ( FOCUS TIGHT BACKS ENGAGE LATS BEFORE LIFT) every :90 seconds x 5 sets build to a great working weight

B. Squat clean & Split jerk Below the knee x 2 reps + 1 Split jerk every :90 seconds x 5 sets

C. Every 5:00
15/12 Assault Bike Calories
15 Pull-up
15 Wallball 20/14
X 3 sets

 

 

Monday 12/31/18

Workout Of the Day

Partner Workout

20:00 AMRAP
400m Farmer carry 53/35

+ remaining time

15 Kettlebell swing 53/35
10 burpee facing the bar
5 ground to overhead 95/65

** partners alternating rounds
However while 1 partner is working 2nd partner is performing wallballs
GOAL IS 150 wallballs
** IF YOU COMPLETE BEFORE 20:00 THEN JUST ROTATE 15/10/5 Rounds until time is up

Thursday 12/27/18

WELCOME BACK 🙂

HOPE CHRISTMAS WAS GREAT FOR EVERYONE!

Growth & Development

A. EMOM x 10:00
odd: 5 TNG Deadlift  @ 65%
even: 5 lateral Burpee

B. 5 sets
8 Assault Bike cals
12 Box jump
8 Burpee
+ 90 seconds rest between sets

GO HARD !

C. AMRAP 10:00
10 Calorie Row
20 KB swing
30 Single Under(15 Double)

 

Performance

A. EMOM 10:00
odd: Hang Snatch + 3 OHS  @  115/75
even: 25 Double under

B. 5 Sets
8 Calorie Row
12 DB Snatch
8 Burpee Box Jump
+ 90 seconds rest

GO HARD!

C. 10:00 AMRAP
12 Ass bike cals
8 Shoulder to Overhead 115/75
4 lateral Burpee

Thursday 12/20/18

Growth & Development

A. EMOM for as long as possible

7 Shoulder to Overhead 95/65
7 Ring Row
7 Burpee

+

** if you’re out before 10 min
5 Rounds for time
7 Shoulder to overhead
7 Ring Row
7 Burpee

 

Performance

A. EMOM for as long as possible
5 Snatches 95/65
5 pull up
5 lateral burpee

** if youre out before 10 min
5 Rounds for time
5 Snatches
5 pull up
5 Lateral Burpee

 

**cash out BOTH GROUPS
30 Burpee Over the rower
1000m Row
30 assault bike calories

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