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

Thursday 7/20/17

Growth & Development

8:00 amrap

200m run

10 DB snatches

5 burpees

+ 5:00 rest

8:00 amrap

250m row

10 shoulder to overhead

5 burpees

+5:00 rest

8:00 amrap

100 single under

10 wall balls

60 ft right arm OH DB carry

60 ft left arm OH DB carry

 

Performance

18:00 amrap

200m run

15 clean and jerks 95/65

10 wall ball

5 bar facing burpees

 

Wednesday 7/19/17

SQUAT DAY

Growth & Development

Strength

  1. Back squat waves 5 reps , 4 reps, 3 reps, 2 reps, 1 heavy rep for the day

Conditioning

5 Rounds

200m run

30 kettlebell swings

15 push-ups  ( if you cannot perform push-ups we will use bands) I will post a video later or this

 

Performance

Strength

  1. Back squats 80% 3×3

Conditioning

3 sets

12/10 Assault bike calories

20 goblet squats 53/35

+ 6:00 rest

3 sets

400m run

10 power snatches 75/55

50 double under / 100 single unders

 

Tuesday 7/18/17

Growth & Development

  1. 10 sets AB :20 second sprint + :40 second rest
  2. 10 sets

:30 seconds box jumps + :30 second rest

:30 seconds KB high pulls + :30 seconds rest

:30 seconds shuttle run + :30 seconds rest

:30 seconds push press 65/45 + :30 seconds rest

 

Performance

  1. 10 sets on AB :20 seconds sprint + :40 seconds rest
  2. 10 sets

:30 seconds box jump over + :30 seconds rest

:30 seconds wall ball + :30 seconds rest

:30 seconds front rack lunges BB + :30 seconds rest

:30 seconds HSPU/ Push press 95/65 + :30 seconds rest

 

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