Monday 11/19/20

Growth & Development

A. Strict Press  3 reps Heaver than last week x 5 sets

B. 10:00 Amrap
10 Shoulder to Overhead 75/55
10 Assault bike cals
10 burpee

 

Performance

A. 3 Power Cleans every :90 seconds x 6 sets .. starting at 70% going up in weight each set if possible

B. Strict Supinated Pull-ups  3-4 reps x 6 sets every :90 seconds

B.  For Time
25 Clean & Jerk  115/75
20 burpee
25 Clean & Jerk

Tuesday 11/13/18

Growth & Development

EMOM 10:00
Odd: 8 Burpee box Jump over
Even: 8 Cal Assault Bike

** Last week here PUSH THIS

+ 5:00

5 sets
9 Thruster 65/45
18 Ab-mat sit up
250m Row
18 Ab-mat Sit up
9 Thruster
+ 2:00 rest Between sets

 

Performance

EMOM 10:00
Odd: 10 Calorie Row
Even: 10 Burpee over Rower

+ 5:00 rest

5 sets
9 Thruster 95/65
9 TTB
18/12 Assault Bike cals
9 TTB
9 Thruster 95/65
+2:00 rest between sets

Friday 11/09/18

Growth & Development

A. RDL x 6 reps heavy heavy   Every 2:00 x 4 sets
B. Front Rack BB Step up using KB’s 8/8  x 3 sets resting 1-2 minutes between sets

C.  4 rounds
20 assault bike cals
14 DB snatches
10 Pull-ups
4 Wall Walks
+ 4:00 rest between sets

 

Performance

A. Back Squat 2 reps fast @ 85% x 3  sets resting 2:00 between sets
B. Snatch 1.1.1 Singles @ 70%  1.1 Singles @ 75% 1.1 Singles @ 80% 1 rep @ 85%
C. Squat Clean on the Minute x 8 minutes 1 rep @ 70%/75%/80%/85%/90%/95-100% ( feeling good PR)  (

D. Row 500m
10 Hang Clean and jerks DB (10/10) 50/35
10 Burpee
FAST PACE +3:00 rest between sets x 3 sets

Monday 11/5/18

Growth & Development

A.  Strict Press x 4 reps HEAVIER than last week  @ 20×1 x 5 sets

B. Bench Press 6 reps heavy reps x 3 sets

C. 5 Rounds
8/6 assault bike cals
15 box jump/ step up
8 plank walk out

 

Performance

A. Max Power Clean  20:00

B. 90% of Max Power
7:00 on clock and perform AS MANY POWER CLEANS AS POSSIBLE

C. Row Intervals
250m row
+ 1:00 rest between X 8 sets ALL SAME pace and TIME each round

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