Tuesday 3/28/17

Growth & Development

5 rounds for time

21 wallballs

15 dead lifts 135/95

9 lateral burpees

 

Performance

10 sets

10 wall ball 20/14

30 double under

10 burpees

rest 30 seconds between sets

 

Competition

Strength

  1. Snatch 75% x 1 80% x 1 83% x 1 85% x 1 88-90% x 1 GO UP IF NO FAILS AND FEELING GOOD
  2. Clean and Jerk “Same exact rep scheme as snatches” GO UP IF NO FAILS AND FEELING GOOD
  3. Front Squats 80% 3 sets of 5 reps 50×1 on 1st rep only

Conditioning

FOR TIME

5 muscle up

5 clean and jerks 155/115

5 bar muscle up

5 dead lifts 185/155

5 muscle up

5 snatches 155/115

5 bar muscle up

+

PM CONDITIONING

12 minute AMRAP

250m row

5 strict pullups

50 double under

+ 5 minute rest

12 minute AMRAP

200m Run

12 box jumps

6 toe to bar

Monday 3/27/17

Growth & Development

Strength

  1. Front Squats x 6 reps x 3 sets resting 1:00 between sets
  2. Bench Press x 6 reps x 3 sets resting 1:00 between sets

3a. Ring rows x 10 reps, rest 30 seconds

3b. KB swings x 10 reps Rest 1:30 x 5 rounds

Conditioning

10 minutes

Row 250m

8 DB strict press each arm

14 walking lunges

 

Performance

Strength

  1. 75% of last weeks heavy clean and jerk single  EMOM 1 rep x 10 minutes
  2. Front Squat x 6 reps x 3 sets resting 1;00 between sets

3a. Pull ups supinated x 6 reps x 4 sets resting as needed to get the reps

3b. right into 10 burpee to target + rest 1:30 between sets

Conditioning

6 Sets of the following

30 walking lunges

15 wall balls

10 KB swings

Resting 1:00 between sets

 

Competition

Strength

  1. Power clean work to a heavy single then  75% 3 x 5 sets
  2. Power Jerk work to a heavy single then 75% 3 x 5 sets

+ Gymnastics

Complex 1 chest to rings + 1 strict mu + 5 strict dips + 5 second down negative to hanging position x 8 sets max rest :30

8 legless rope climbs (1 every 30 seconds)

+ Conditioning

Row 500m x 10 rounds resting 1:00 between rounds (extra endurance)

10 minute EMOM

ODD: 8 calories assault bike

EVEN: 8 burpee box jumps

+

10 minute EMOM

ODD: 40 Double unders

EVEN: 3 bar muscle ups

+

10 minute EMOM

ODD: 8 calorie row

EVEN: 15 heavy wall balls

Friday 3/24/17

Growth & Development

Strength

  1. Strict press x heavy 6 (push a max) -10% 3 sets of 6

2a. Inverted Pull-ups x 6 reps x 4 sets

2b. Bent over rows BB x 6 reps  x 4 sets

Conditioning

Every 3 minutes x 15 minutes

20 box jumps

10 wall balls 20/14

5 burpees

 

Performance

Strength

  1. Snatch Heavy single in 12 minutes
  2. Farmers carry 4 trips x 3 sets heavy
  3. Single leg step ups x 10 each leg front rack heavy as possible x 3 sets

Conditioning

EMOM x 10

Odd: 10 calorie assault bike

Even: 10 burpees

+

EMOM x 5

20 Double under + 10 wall ball 20/14

 

COMPETITION

17.5!

 

 

 

 

Thursday 3/23/17

Last prep for 17.5 ( We will be doing the opens workout Sunday 3/26 as a group at 11:00am !! )

Growth & Development + Performance

4 minute AMRAP 

6 thruster 95/65

25 single or 15 double under

6 calorie row

+ 2:00  rest

6 minute AMRAP 

9 thruster 75/45

25 single or 15 double under

9 calorie row

+4:00 rest

8 minute AMRAP 

12 thruster 65/35

25 single or 15 double under

12 calorie row

 

Competition

REST RECOVER ! LAST WEEK! 17.5

Wednesday 3/22/17

Growth & Development

  1. EMOM x 12 Odd: 8 Deadlfits

Even: 30 seconds Ring Plank holds

2a. Upright Rows DB x 12 reps

2b. Bicep Curls x 12 reps , 4 sets through resting 1:00 after complete set

3. 2 sets of 750m row, rest 3:30 between sets

 

Performance

  1. Deadlift 30×1 185/135 x 6 reps resting 1:30 between sets x 3
  2. EMOM x 12  Odd: Lat pull down x 10 reps

Even: Heavy Russian KB swings x 10 reps

3. EMOM x 10  Odd: Run 100m

Even: 8 alternating DB snatches

4. EMOM x 10   Odd: Run 100m

Even: Heavy Bench press x 5 reps

 

Competition

Conditioning

4 sets

8 Strict HSPU (or strict DB press)

100 double unders

15 power snatches 75/45

500m row

rest 4:00 between sets

+ rest 5:00

5 RFT

10 Toe to bar

5 muscle ups

+ rest Immediately upon completion

5 legless rope climbs (resting 90 seconds max between)

Strength

  1. 5 Jerk Singles at each weight 70% 75% 80%
  2. Push press 5×5 @ 70%
  3. 3 sets

10 back extensions

10 reverse crunches

10 Glute bridges

 

Extra Endurance

400m row x 5 sets Resting 45 seconds

+ 5:00 rest

400m row x 4 sets Resting 45 seconds

+5:00 rest

400m row x 3 sets Resting 45 seconds

 

 

 

 

Tuesday 3/21/17

Growth & Development

AMRAP 20

30 single under

15 box jumps

10 medball squat cleans

+

Side bridges :20 seconds left side, rest 10 seconds

:20 seconds right side, rest 30 seconds

 

Performance

4 sets

20 calorie row

15 burpees

12 DB thrusters

10 KB swings

+ rest 3:00 between sets

+

GHD Soresons hold x :20 seconds x 5 sets

weighted if possible resting 1:00 between sets

 

Competition

Gymnastics warm-up

5 rounds not for time

10-12 Strict handstand pushups

2-3 strict muscle  ups

30 double under

+

3 rounds not for time

25 ft hand stand walks

3 muscle ups + 6 ring dips at the top

  1. Snatch 5 singles at each weight 70% 75% 80%
  2. Snatch DL 85% 3×3 3 second pause up at the knee, 3 second pause going down on the knee
  3. Back squat 75% 5 reps x 3 sets (50×1 on first rep)

Conditioning

10 sets Assault bike 1:00 on + 1:00 off (walking around)

AMRAP 4

3 clean and jerks 135/95

25 double under

+ 2:00 rest

AMRAP 4

3 clean and jerks 115/75

25 double under

+2:00 rest

AMRAP 4

3 clean and jerks 95/65

25 double under

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