Monday 7/16/18

Growth & Development

A. Back Squats

wave 6,4,2… 5,3,1  ** going up in weight, then drop down and go up more!

B. 3 rounds

10 hang clean 75/55 **  20 KB swings

18/15 cal row

10 wall ball

18/15 cal bike

10 hang clean  ** 20 KB swings

+ 2:00 rest between sets

 

Performance

A. Squat clean + split Jerk @ 75% every :30 seconds x 10 sets

B. BB split Squats 5/5 each leg x 3 sets with Back rack

C. For Time

100 wall ball

50 burpee

10 Ring Muscle up / 12 bar muscle up / 20 chest to bar pull up

Friday 7.13.18

Mock Meet @ 4:30 PM Come watch 🙂

Open Gym 3:30 -6:30 pm

Growth & Development

A. 5 Rounds for time

5 DB snatches R side/ 5 DB snatches L side

10 DB front rack walking lunges

15 sit ups

20 assault bike cals

 

Performance

A. 3 rounds

0-2:00

400m Run + Max double unders

2:00-3:00

Max Shoulder to overhead 95/65

3:00-4:00

Max pull ups

4:00-5:00

Max hang squat clean 95/65

+ 5 minutes rest between each set ** Go hard this rest is here for a reason EARN IT

+

B. 50 DB thrusters 50/35 for time

+ every minute 5 burpees

 

Thursday 7.12.18

Happy Birthday Julian <3 We all love you

Growth & Development

A. 21-15-9

Burpee box jump over

Knee to elbow

+  rest 10:00

B. 21-15-9

KB swing @ 53/35

400m run between sets

 

Performance

A. 21-15-9

Kb swings 53/35

Burpee box jump over

+ 10:00 rest

B.  21-15-9

Power Snatch 75/55

Toe to bar

 

Wednesday 7.11.18

 

 

Weightlifting Wednesday

Growth & Development

A. Clean + Front Squat x 3 ( for those who want to work on cleans ) ** those who have still yet to take a lifting class and cannot perform this movement … 3 front squat off rack

Every 2:00 x 5 sets building

B1. DB bench press x 10 reps

B2. 50 ft. L KB overhead walk  + 50 ft R KB overhead walk HEAVY  (Lock out entire arm** focus is shoulder stability)

B3. 1:00 plank hold w/ weight x 4 sets

C. Run x 5 sets

100m run HARD EFFORTS + 1:00 rest between sets

 

Performance

A. Clean + 3 front squats every 2:00 x 5 sets HEAVY building to a tough set

B1. 100m Sand bag run

+ 1:00 rest

B2. 50 ft OH walking lunge DB up left side DB front rack right side

+ 30 rest

B3. 50 ft OH walking lunge DB up right side DB front rack left side

+ 1:00  rest

B4.50 ft Backwards sled pulls as heavy as possible

+ 1:00-2:00  rest

x 5 sets

Tuesday 7.10.18

Growth & Development

#conditionedbycorrintuesdays 

A. 10 Sets

:30 second Burpee  + :30 rest

:30 second shoulder to overhead 75/55 + :30 rest

:30 box jump 24/20 + :30 rest

:30 DB upright row + :30 rest

:30 wall ball/ goblet squats + :30 rest

 

Performance

A. 10 sets

:30 seconds wall ball + :30 rest

:30 double under + :30 rest

:30 box jump over 24/20 + :30 rest

:30 thruster 95/65 + :30 rest

:30 assault bike + :30 rest

 

Monday 7.9.18

Growth & Development

A. Back Squat every :90 seconds HEAVY sets 8,6,4,2,1

B. EMOM 5:00

8 burpee box jump over

C. 3RFT

200m Run

8 DB thruster

8 Assault Bike cals

 

Performance

A. Snatch 1.1.1 Singes every :90 seconds x 6 sets 70%,75%,75%,80%,85%,85%

B. EMOM 5:00

8 burpee box jump over

C. 3RFT

200/150m row

8 Deadlift 135/95

8 Shoulder to Overhead @ 135/95

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