Thursday 7/27/17

#conditionedbycorrin Thursday!!!!!

Warm up

2 sets

200m run

10 burpees

+

2x

60 second wall quad stretch each side

20 seconds banded front rack opener each side

 

Growth & Development

6:00 AMRAP

2,4,6,8,10……

American KB swings 35/26

Box jumps

+ 3:00 rest

6:00 AMRAP

2,4,6,8,10….

Power cleans 75/55

Lateral burpees

+3:00 rest

6:00 AMRAP

2,4,6,8,10…..

Wall walks

Wall  balls 20/14

 

Performance

7:00 AMRAP x 2

30 double under / 60 single under

Power snatches 75/55

+ 7:00 rest REPEAT  (trying to stay consistent here with rounds keep track of each)

 

Wednesday 7/26/17

Growth & Development

Strength

  1. Back squat  3 reps as heavy as possible , 2 reps as heavy as possible, 1 rep heaviest yet + @90% of heaviest and perform 2 sets of 1 rep

Conditioning

3 sets

3:00 on the clock

350/250m row + max goblet squats

+2:00 rest

3:00 on the clock

30/20 assault bike calories + max slam balls

+ 2:00 rest

 

Performance

Strength

  1. 3×3 back squat 85% of 5RM
  2. Every 2:00 x 8:00 1 hang squat clean + 1 clean

Conditioning

3 sets

15/12 assault bike calories

10 toe to bar/  8 strict leg raises

8 OHS 75/55, 65/45

4 burpee bar muscle up / 6 burpee pull- ups/ 8 bar facing burpees

+ 3:00 rest between sets

Tuesday 7/25/17

Growth & Development

#conditionedbycorrin 

5 rounds for time

15 deadlifts 135/95, 115/75

12 jumping pull-ups (dont make these too easy, or use the set up standing on the band to challenge yourself)

9 lateral burpees

 

Performance 

30 rounds for time

5 wall balls

3 hspu/ 5 Hand release push – ups

1 clean RX+ 225/155 RX 185/135 Scaled 155/105

 

Monday 7/23/17

Growth & Development

  1. 1 rep max push press (we’ve been building for this ITS TIME) + 5 sets of 1 @ 90% of MAX
  2. Front Squat @ 30×1 83-85%  3 sets of 3 reps  (this should be heavier than last week)

Conditioning

5:00

10 front squats

10 push press

+ 2;00 rest

5:00

10 kb swings

10 box jump overs

 

Performance

  1. Pause Jerks x 3 seconds 1 rep x 10 sets resting as needed between sets but please rest, we aren’t trying to rush this strength !!! Going up in weight for each set
  2. Front squats 10 rep max + 1 set of 10 at 90% of that weight

Conditioning

3 sets every 3:30

10 lateral burpee

15 thruster 75/55

20 box jump overs

Saturday 7//22/17

Saturday Partner Workout

#CONDITIONEDBYCORRIN

Growth & Development + Performance

DEATH BY BURPEES

+ Teams of 2

Growth & Development

12 burpee to rings  or rig target each

24 deadlift 135/95

36 ring row

48 box jumps

36 hand release push ups (Full chest to floor)

24 hang KB snatches

12 burpee to rings or rig target  each

 

Performance ( please find another partner who is performance phase)

12 bike cals each

24 OHS 75/55

36 pull ups

48 wall balls

36 hand stand push ups

24 hang snatches 75/55

12 bike cals each

Friday 7/21/17

FLEX FRIDAYS!

 

Growth & Development

  1. Good Mornings 8 reps x 3 sets ** only as heavy as you can with PERFECT form**
  2. Barbell RDL  x8 reps 3 seconds eccentric and explosive up squeezing the glutes for two seconds on each rep x 3 set
  3. Strict hanging leg raises x 4 sets  6 reps resting 1:30 between sets

+

4 sets

20 walking lunges

20 v-sit-ups

 

Performance

  1. Deadlift 5 sets of 3 reps @ 75% of what you went off last week
  2. Death marches x 240 ft ( 120 ft from back wall to where usually the  last car is  in the outside parking lot …. then proceed to come  back )  using the same weight as last week because of the added distance

+

4 sets

20 BB overhead walking lunges 65/45

15 toe to bar / strict hanging leg raises if t2b cannot be performed

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