Thursday 3/30/17

Growth & Development

#conditionedbycorrin

3 minute AMRAP

burpee box jump over

+ 1:00 rest

6 minute AMRAP

100m run

15 push press 75/45

+ 3:00 rest

9 minute AMRAP

4 wall balls

8 air squats

12 alternating lunges

 

+

250m row x 6  sets resting 1:30 between sets

 

Performance

20 minute AMRAP

202/15 assault bike calories

10 box jumps

10 pull ups

10 sit ups

+

 

30 seconds hollow holds x 10 sets resting 30 seconds

 

Competition

REST AND RECOVER !

Wednesday 3/29/17

Growth & Development

Strength

  1. Complex over head press 2 strict press + 3 push press, work to a heavy set then 90% and then 2 strict press x 3 sets and 90% 3 push press x 3 sets
  2. hand stand holds x 20 seconds resting 1:00 between sets x 8 sets

3a. Supinated pullups x 5 reps + 30 seconds rest

3b. DB bent over rows x 8 reps each side 1:00 rest x 3 sets

Conditioning

PR BOARD WORKOUT (NEEDS TO BE PERFORMED RX)

3 rounds for time

400m run

21 kb swings 53/35 RX

12 pull-ups

 

Performance

Strength

  1. Behind the neck Strict press x 5 reps work to a heavy set of 5 then take 90% and perform 5 x 3 sets
  2. BB bent over row x 8 reps supinated rest 1:00 between sets x 3
  3. Weighted supinated pull-ups x 4 reps x 4 sets resting as needed to get reps

Conditioning

PR BOARD WORKOUT NEEDS TO BE PERFORMED RX

3 rounds for time

400m run

21 KB swings 53/35 RX

12 Pull-ups

 

Competition

Strength

  1. Jerks EMOM x 6 minutes @ 75% + EMOM x 6 minutes @ 80% + EMOM x 6 minutes @ 85% ** if after feels good go for a max lift **
  2. Push Press 2 sets of 5 @ 80% +  Push Press 3 sets of 5 @ 85%
  3. Back Jump Squats (EXPLOSIVE) 30% of 1RM on the bar 3×3

Conditioning

PR BOARD WORKOUT

“Helen”

3 rounds for time

400m run

21 KB swings 53/35

12 Pull-ups

+ recover fully

50 chest to bar for time

 

Tuesday 3/28/17

Growth & Development

5 rounds for time

21 wallballs

15 dead lifts 135/95

9 lateral burpees

 

Performance

10 sets

10 wall ball 20/14

30 double under

10 burpees

rest 30 seconds between sets

 

Competition

Strength

  1. Snatch 75% x 1 80% x 1 83% x 1 85% x 1 88-90% x 1 GO UP IF NO FAILS AND FEELING GOOD
  2. Clean and Jerk “Same exact rep scheme as snatches” GO UP IF NO FAILS AND FEELING GOOD
  3. Front Squats 80% 3 sets of 5 reps 50×1 on 1st rep only

Conditioning

FOR TIME

5 muscle up

5 clean and jerks 155/115

5 bar muscle up

5 dead lifts 185/155

5 muscle up

5 snatches 155/115

5 bar muscle up

+

PM CONDITIONING

12 minute AMRAP

250m row

5 strict pullups

50 double under

+ 5 minute rest

12 minute AMRAP

200m Run

12 box jumps

6 toe to bar

Monday 3/27/17

Growth & Development

Strength

  1. Front Squats x 6 reps x 3 sets resting 1:00 between sets
  2. Bench Press x 6 reps x 3 sets resting 1:00 between sets

3a. Ring rows x 10 reps, rest 30 seconds

3b. KB swings x 10 reps Rest 1:30 x 5 rounds

Conditioning

10 minutes

Row 250m

8 DB strict press each arm

14 walking lunges

 

Performance

Strength

  1. 75% of last weeks heavy clean and jerk single  EMOM 1 rep x 10 minutes
  2. Front Squat x 6 reps x 3 sets resting 1;00 between sets

3a. Pull ups supinated x 6 reps x 4 sets resting as needed to get the reps

3b. right into 10 burpee to target + rest 1:30 between sets

Conditioning

6 Sets of the following

30 walking lunges

15 wall balls

10 KB swings

Resting 1:00 between sets

 

Competition

Strength

  1. Power clean work to a heavy single then  75% 3 x 5 sets
  2. Power Jerk work to a heavy single then 75% 3 x 5 sets

+ Gymnastics

Complex 1 chest to rings + 1 strict mu + 5 strict dips + 5 second down negative to hanging position x 8 sets max rest :30

8 legless rope climbs (1 every 30 seconds)

+ Conditioning

Row 500m x 10 rounds resting 1:00 between rounds (extra endurance)

10 minute EMOM

ODD: 8 calories assault bike

EVEN: 8 burpee box jumps

+

10 minute EMOM

ODD: 40 Double unders

EVEN: 3 bar muscle ups

+

10 minute EMOM

ODD: 8 calorie row

EVEN: 15 heavy wall balls

Friday 3/24/17

Growth & Development

Strength

  1. Strict press x heavy 6 (push a max) -10% 3 sets of 6

2a. Inverted Pull-ups x 6 reps x 4 sets

2b. Bent over rows BB x 6 reps  x 4 sets

Conditioning

Every 3 minutes x 15 minutes

20 box jumps

10 wall balls 20/14

5 burpees

 

Performance

Strength

  1. Snatch Heavy single in 12 minutes
  2. Farmers carry 4 trips x 3 sets heavy
  3. Single leg step ups x 10 each leg front rack heavy as possible x 3 sets

Conditioning

EMOM x 10

Odd: 10 calorie assault bike

Even: 10 burpees

+

EMOM x 5

20 Double under + 10 wall ball 20/14

 

COMPETITION

17.5!

 

 

 

 

Thursday 3/23/17

Last prep for 17.5 ( We will be doing the opens workout Sunday 3/26 as a group at 11:00am !! )

Growth & Development + Performance

4 minute AMRAP 

6 thruster 95/65

25 single or 15 double under

6 calorie row

+ 2:00  rest

6 minute AMRAP 

9 thruster 75/45

25 single or 15 double under

9 calorie row

+4:00 rest

8 minute AMRAP 

12 thruster 65/35

25 single or 15 double under

12 calorie row

 

Competition

REST RECOVER ! LAST WEEK! 17.5

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