Wednesday 8/15/18

BENCHMARK DAY!

“KELLY”

Growth & Development

A. Push Press heavy 6,6,4,4,2,2 reps resting 1-2 minutes between each rep scheme WORK HERE continue to build overhead pressing

B. Kelly

5RFT

400m run

30 box jump 24/20

30 wall ball 20/14

**scale this accordingly ( if you don’t use 24 inch box DONT.. if you dont use 14lb wall ball DONT  )

when documenting on the board please write scaled or RX next to your time

 

Performance

A. Back Squat heavy set of 3 for the day 10;00 build out stay strong in the legs!

B. Back Squat 85% of above 2 sets of 3 reps

C. Kelly

5RFT

400m run

30 box jump 24/20

30 wall ball 20/14

Tuesday 8/14/18

Growth & Development

A. 6:00 EMOM

Odd: :30 seconds BB/DB RDL

Even: :30 seconds BB/DB Front Rack Lunges

B. .6:00 EMOM

Odd: :30 seconds BB/DB bicep Curls

Even: :30 seconds BB/DB upright row

C. EMOM 21:00

  1. 15 kettlebell swings
  2. 15 jump squats
  3. 5 burpee box jumps

 

Performance

A. 6:00 EMOM

Odd: :30 seconds BB/DB RDL

Even: :30 seconds BB/DB Front Rack Lunges

B. .6:00 EMOM

Odd: :30 seconds BB/DB bicep Curls

Even: :30 seconds BB/DB upright row

C. EMOM 21:00

  1. 12 shoulder to overhead
  2. 8 lateral burpee
  3. 3 muscle up + 3 dips / 6 bar muscle up / 10 chest to bar

Monday 8/13/18

Happy Monday 🙂

NEVER MISS A MONDAY

Growth & Development

A. Back Squat 3RM in 10:00-12:00

B. Back Squat 85% of above 2 sets of 3 reps

C. 10 sets

8/6 Assault bike cals

6 burpee

8 goblet squat

+ :30 Seconds between sets  ** consistent rounds

 

Performance

A. Power clean cluster 1.1.1 Heavy reps 85% +++ every :90 seconds x 6 sets

B. 8 Sets

8 calorie row

8 ttb

8 clean and jerk 95/65

+ :30 seconds rest between sets ** consistent rounds

Friday 8/10/18

OPEN GYM FRIDAY PM 3:30-6:30

Growth & Development + Performance

BURPEE BOX JUMP OVER RE-TEST!

A. 5:00

AMRAP burpee box jump over

@ 10:00 mark perform B

 

B. EMOM 12:00

Odd: 3 tng deadlift heavy heavy 80-85% of your 1RM

Even: Skill YOU CHOOSE gymnastic movement Pick a tough rep scheme for the emom (pull up , ttb, chest to bar, muscle up ,hspu. etc)

@ 28:00 mark perform C

 

C. EMOM 12:00

Odd: Front rack walking lunge heavy 155/105 x 12 reps … scaling ask a coach

Even: DB Double arm S2OH heavy reps for 12 unbroken

Wednesday 8/8/18

Growth & Development

A. Push Press 8 reps heavier than last week (15-20lbs more)

B. Push Press Every Minute on the minute x 3 reps @ 90% of above weight x 5 sets

C. 14:00 on the Clock

400m run

30 american kettlebell swing

200m run

20 american kettlebell swing

100m run

10 american kettlebell swing

+ rest 1:00

MAX BURPEE

 

Performance

A. Back Squat heavy set of 5 (5-10lbs more)

B. Back Squat 2 sets of 5 @ 85% of above weight

C. 5 sets

200m Run

15 ohs 95/65

15 box jump over

+ 3:00 rest between (push the rounds and increase per round)

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