Tuesday 6/12/18

Growth & Development

A. 3 rounds for time

400m run

20 wall balls / Goblet squats

+ 2:00 rest between sets

B.  3 Rounds for time

15 DB dead lift 50/35 ++

15 Burpees

+ 2:00 rest between sets

C. 3 Rounds for time

21 KBS

250 m Row

+ 2:00 rest between sets

 

Performance

A. 3 rounds for time

400m run

15 OHS 95/65

+ 2:00 rest between sets

B.  3 rounds for time

12 Dead lift 185/135

12 Barfacing burpee

+ 2:00 rest between sets

C. 3 rounds for time

21 DB Front rack squat 50/35#

21 box jump 30/24′ (if possible)

+ 2:00 rest between sets

 

Monday 6/11/18

Growth & Development

A. Strict press off rack building to a heavy set of 3   8:00 build up fast

B. Strict press off rack 80% of above and perform 5 sets of 3

C. 3 sets

3:00 on clock

10 hang clean 95/65

100m run

10 shoulder to overhead 95/65

+ max air squats in remaining time

+ 1:00 rest after the 3:00 minutes

 

Performance

A. 3RM hang Snatch ( do not drop the bar!!)  Building in 10-12:00

B. EMOM x 8:00  100% of our 3RM above x 1 squat snatch ( from the floor)

C. 3 sets

3:00 on clock

10 chest to bar / 5 Bar muscle up

100m run

10 hang clean 115/75

+ max wallballs 20/14 in remaining time

+ 1:00 rest after 3:00

Saturday 6/9/18

Partner Saturday

For Time ( please pick someone with the same skill level as you )

50 HSPU / Shoulder to overhead 75/55

50 TTB/ Knee to elbow

800m run together

50 Front Rack Lunges 75/55

50 Burpee

50 Box jumps

22:00 Cap

+ 5:00 rest

Amrap 10:00 Partner  ( Partner a. will perform 30 double under // Partner b. will perform 20 wall ball // Partner a. will perform 5/5 hang clean and jerk etc.  for 10;00)

30 Double under / 60 single

20 Wallball/ Goblet squat

10 DB hang clean and jerk ( single arm 5/5) 50/35#

Wednesday 6/6/18

Growth & Development

A. Front rack/ Front Squat 101 ( coach spends about 10 minutes with beginners to go over front rack positiong)

B. Barbell Bench Press w/ 3 seconds pause in bottom x 2 reps ( work in 2’s so you have a spot for this) heavy as possible x 5 sets

C, 18/15/12/9/6/3

Calorie row

Box jumps

 

Performance

A. Front Rack Step up x 10 each side heavy as possible x 3 sets  rest as needed

B. 21/18/15/12/9/6/3

Wall ball

Box jumps

Kb swings

Tuesday 6/5/18

Growth & Development

A. 5 Rounds for time

10 power clean 75/55

10 lateral burpee

+ 10:00 rest

B. 5 Rounds for time

10 knee to elbow

10 power snatch 75/55

 

Performance

A. 5 Rounds for time

10 power clean 95/65

10 lateral burpee

+ 10:00 rest

B. 5 Rounds for time

10 toe to bar

10 Squat snatch 95/65

Monday 6/4/18

Growth & Development

A. Snatch Grip Deadlift 3 position pause 3.2.1 @ 2 seconds holds x 3 reps x 6 sets Starting with your 1RM weight and adding each set

B. 5 sets

15 DB Deadlift  ( you choose something heavy enough for this and shoulder to overhead )

10 Assault bike cals

15 DB shoulder to overhead ( use same weight you use for deads )

10 Row cals

+ 2:00 rest between sets

 

Performance

A. 4 sets

1 power snatch EMOM @ 75-80%

B. 3 sets

1 hang Squat snatch EMOM @ 80-85%

C. 2 sets

1 squat snatch EMOM @ 85-90%

D. 3 rounds for time

5 hang squat clean 155/105

10 bar facing burpee

30 double under

10 pull-ups

5 box facing burpee box jump (NOT OVER)

 

 

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