Wednesday 11.22.17

Growth & Development

A. Deadlift ** building

10,8,6,4,2

B. 3 sets

10 knee raise

15 DB Crunch

20 second side plank left, 20 second side plank right

1:00 rest between sets

C. EMOM 15:00

Minute 1 8 oh plate lunges + 4 burpee to target

Minute 2 20 ball slams

Minute 3 5 push up + 5 air squat + 5 ring row

 

Performance

A. Back squat 5×5 @ 70% of your 1 RM

B. OHS 2 second pause in hole 10:00 to hit a heavy non forced for the day

C. EMOM 15:00

Minute 1) 4 power clean  + 8 back squats 135/95

Minute 2) DB burpee box step over x 5 reps

Minute 3) 15 wall balls + 5 burpee to plate

Tuesday 11.21.17

Growth & Development

A. AMRAP 4

5 cal bike

10 goblet squat

 

B. AMRAP 4

5 cal row

8 Thruster

 

C. AMRAP 4

100m Run

10 box jump over

 

D. AMRAP 4

5 burpee

5 clean and jerks

 

E. AMRAP 4

30 single under

12 DB alternating snatches

 

Performance

A. AMRAP 4

5 cal row

5 burpee over the rower

 

B. AMRAP 4

5 cal bike

8 Front squat 115/75

C. AMRAP 4

100m run

10 box jump over

D. AMRAP 4

20 double under

5 hang snatch 115/75

E. AMRAP 4

5 burpee

5 thruster 115/75

Monday 11.20.17

HAPPY BIRTHDAY MATTHEW THIELKER!!!

Growth & Development

A. Front Squats ** heavy sets of

10,8 6,4,2 Keep building … We are trying to build our leg strength here, please record what you got for reps and PUSH IT

B. Push press 5RM ** going up 5-10 lbs from last week + 2  sets @ 90%

C. Every 5:00 for 15:00

100m Run

10 Front Squats / Goblet squats

15 Kb swings

30 single under

 

Performance

A. 30 Clean and Jerks  @ 135/95  “Grace”

B. Clean pulls 3 sets of 5 @ 100%  of 1RM

C. OHS  heavy set with 2 second pause in bottom

D. 3 SETS Fast, Fast, Fast

10 cal row

3/2 muscle up … 6 pull ups

Friday 11.17.17

Growth & Development

A. Back Squats 5×5 @ 70% of our 1RM

B 20:00 AMRAP

250m row

50 single under/ 25 double under

12 box jumps

6 DB presses ** heavy each side

 

Performance

A. Deadlift no touch x 5 reps heavy for the day

B. Deadlift 1 set  @ 90% of our 5 RM above

C. Jerk Complex 1 power jerk + split jerk every :90 seconds x 6 sets ** building

D. 4 sets

20/15 bike cal

10 HSPU  ** we will work on progressions for this

10 ring dip

10 toe to bar

10 hollow rocks

+ 3:00 rest between sets

Thursday 11.16.17

Growth & Development

A. 5 sets

Bike 8/6 cals

10 push up

Bike 8/6 cals

+1:00 rest

B. 5 sets

100m run

15 Kb swings

9 ring row

+1:00 rest

C. 5 sets

Bike 8/6

6 burpee

6 thruster DB

+1:00 rest

 

Performance

A. Snatch complex  3 hang power snatch + 2 ohs Building every 2:00 x 18:00

B. Front Squat 1RM

C. 21/15/9

Calorie row

Burpees

11.15.17 Wednesday

Growth & Development

A. GOBLET SQUATS  @ 33×1 each rep  10,8,6,4,2 ** heavy weight for each set, increasing for each set of reps if possible  REST :30 seconds before moving on   ( THESE should be CONTROLLED notice the tempo)

B. Core Strength 3 sets

20 banded deadbugs

:20 seconds weighted plank

:20 seconds slam ball

+1:00 rest between

C. EMOM 12:00

Min 1) 12 goblet squat

Min 2) 6 calorie row

Min 3) 3 clean and jerk 95/65

 

Performance

A. Back squat 1RM

B Strict pull-ups 32×1 tempo x 2 reps  x 3 sets  resting 2:30 between sets

C. EMOM 12:00

Min 1) 6 BBJO

Min 2) 6 Thruster 115/75

Min 3) 8/6 Assault bike cals

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