Monday 11.6.17

Growth & Development

A. Back Squat

5 reps @ 85%

4 reps @ 85%

3 reps @ 90%

2 reps @ 92-95%

1 rep @ 100%

B. Jerks x 2 reps  off the rack, every 1:00 x 8 sets

C. 4 rounds

15 Deadlift

12 jump squats

9 burpee over barbell

6 cals on the rower

3 DB snatches (EACH SIDE) perform all on LEFT then all on RIGHT

 

Performance

A. EMOM 12:00 Squat Cleans

Min 0-2 … 3 reps @ 75%

Min 3-5 …. 3 reps @ 80%

Min 6-11 …2 reps @ 85%

B. 4 rounds

20/15 assault bike calories

9 ttb

6 burpee to target

3 muscle up / chest to bar/ pull-ups

Friday 11.3.17

Growth & Development

A.  6 sets

RDL 5-10 lbs heavier than last week 20×1 x 3 reps

B. 3 sets

Single leg front rack step up x 8 each leg

C1. Filly Press 6 each side

C2. 100m OH walk 50m Right arm/ 50m Left arm x 3 sets

D. 10 Rounds

20 Double under/40 single under

10 DB shoulder to overhead Left

10 DB shoulder to overhead Right

 

Performance

A1. RDL 5 reps heavy across (5-10) heavier than last week

A2. 1 strict muscle up + 2 muscle ups + 3 strict ring dip at top ( scaled  2 strict pull-ups + 3 kipping + 5 ring dips)

A3. BB skull crusher x 10 reps heavier than last week if possible (if you go heavier and can only perform 8 thats OK)  x  5 sets through

 

B. 5 rounds 85%

12/10 AB cals

10 hang power clean 115/75

10 toe to bar

12/10 AB cals

+ 2:00 rest between each set

Thursday 11.2.17

Ben working that form, gaining strength!

 

Growth & Development

10:00 AMRAP

5 Shoulder to overhead 115/75

10 Deadlift

15 box jumps 24//20′

 

+ 10:00 rest

 

Row Repeats

250m +  + 2:30 rest between sets

x 4  ** goal is to  be as consistent as possible here with times

 

Performance

10:00 AMRAP

5 Shoulder to overhead 115/75

10 Deadlifts

15 Box jumps 24/20′

 

+ 10:00 rest

Bike 5:00

+ rest 5:00

Bike 5:00

** Goal here is to maintain constant RPM through out the 5:00  Male 58-60 Female 56-58 NOTHING BELOW  hold on and fight for this**

Wednesday 11.1.17

Don’t forget #novemberfitnessphotochallenge

Growth & Development

A. 3 sets

Handstand holds x :20 seconds

Hollow Rocks x :20 seconds

Ab-mat sit ups x :20 seconds

 

B. 3 sets

Front lean rest :20 seconds

Plank hold x :20 seconds

Flutter kicks x :20 seconds

 

C. 3 rounds for time

20 air squat

10 push up

20 russian twist

100m row

+ Cash out

400m sled drag walk or sand bag walk

 

Performance

A. Snatch Complex

Snatch DL +  3 seconds down to mid shin + 3 second pause + snatch + full snatch from floor  every 2:00 x 20:00 going up each set

B. 10:00 AMRAP

30 double under

15 power snatch 75/55

Tuesday 10.31.17

Blonde, tan Ashley 🙂  HAPPY HALLOWEEN

 

Growth & Development

A. 6 sets

AB .2 mile

5 burpees

AB .2 mile

5 box jumps

+ 1:00 rest between sets

B. 6 sets

10 Push press

100m run

10 KB SA Left

10 KB SA Right

+ 1:00 rest between sets

C. 3:00 AB @ 56/54 RPM

30 alternating lunges

3:00 AB @ 56/54 RPM

Accumulate 2:00 plank hold

Performance

A. Back Squat

6 reps @ 85%

4 reps @ 88%

2 reps @ 92%

1 rep @ 98% -100%

B. 8 sets

Row 150m

10 toe to rings

10 box jump

10 Clean & Jerk 95/65

+ 1:00 rest between sets

Monday 10.30.17

Nick, Steph, Christina, Krissy, Teddy ( Who is currently half way through the MA state Police academy !! )

 

Growth & Development

A. Back Squats

5 reps  @ 80%

4 reps @ 85%

3 reps @ 90%

2 reps @ 95%

1 rep @ 95-98%

B. Clean + Front Squat + Jerk ** we will go over each lift prior to putting it together

Every 2:00 x 5 sets

C Annie

 

Performance

A. Clean & Jerk @90% every 3:00

5 singles NO MISSES 🙂

B. 2 sets

10 Single ARM push press 75/50

40 Ab-mat sit ups

30 air squats

30 push up

40 calorie row

10 single ARM push press 75/50 ** 10 total 5/5

+ 5:00 rest between sets

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