Friday 4/21/17

Growth & Development

Strength

  1. 1RM back squat !!!! Lets get it !

2a. BB RDL x 8 reps as heavy as possible x 3 rounds , resting 1;30 between sets

2b. Pull-ups x 4-5 reps weighted or non  SUPINATED ** x 3 rounds , resting 1:20 between sets

Conditioning

For Time

400m run

100 single under/ 50 double under

400m run

50 ab-mat sit ups

400m run

25 burpees

 

Wednesday 4/19/17

Growth & Development

Strength

  1. 1RM Front Squat
  2. 3RM Deadlift, then -10% and perform 3 sets of 3 reps

Conditioning

** Go over Hang Cleans**

12 Minute AMRAP

50ft waiters carries (25 ft left, 25 ft right )

10 Push-ups

10 hang cleans 95/65

10 Push-press

 

Performance

WILL BE POSTED IN THE FUTURE **

 

Competition

On white board in the AM! 🙂

Tuesday 4/18/17

#conditionedbycorrintuesdays

** we will be working on our 1RM this week**

Growth & Development

Strength

  1. 1RM Strict Press

Conditioning

5 rounds for time

20 kb swings 53/35

15 burpees

20 Calorie Row

 

Performance

** Until I have a successful group to add to performance I’ll will be holding off on this category**

 

Competition

Will be posted on whiteboard tomorrow 🙂

Saturday 4/15/17

TEAMMATE SATURDAY
#conditionedbycorrin

 

Teams of 4!!!

 

1-2 members complete

7 minute amrap

100m run

5 burpees

10 box jumps

5 pull ups

3-4 members complete

7 minute amrap

200m row

5 burpees

15 front squat or goblet squat

5 push up

switch and rest 3:00

 

AFTER FINAL WORKOUT ALL 4 MEMBERS COMPLETE

100 Hang Cleans 95/65

or

100 Push Press 95/65

**** Score will be HOW MANY ROUNDS WE GET IN THE WORKOUTS COMBINED***

Friday 4/14/17

Growth & Development

  1. 1 rep max with 2 second pause in the hole work to a heavy single
  2. 10 RM bench press , then 85% 1 set of 10 reps

3a. 4 pullups  or negatives or ring rows

3b. 8 supinated bent over rows  , resting as needed between sets x 4

Conditioning

800m run rest 3

400m run rest 2

200m run rest 1

100m run

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