Friday 7/7/17

Growth & Development

  1. DB Bench Press as heavy as possible for 5 reps x 3 sets through
  2. Ring Plank holds x :20 seconds + 10 seconds rest , right into 20 slam balls + 30 seconds rest x 4 sets

Conditioning

21/15/9

500m row (before each set)

Front squat 75/55

Sumo deadlift high pull 75/55

Burpee

Medball clean 20/14

Wallball 20/14

 

Performance

  1. Sots press 5 reps x 3 sets
  2. snatch balance 2 reps x 3 sets
  3. ohs 3 reps x 4 sets

**each set is resting 1:30 between

Conditioning

3 rounds for time

50 squats

7 muscle up **RX  7 chest to bar(pullups) **Scaled

10 hang power cleans 135/95 **RX   95/65 **Scaled

Thursday 7/6/17

#conditionedbycorrinthursdays

Growth & Development

50/40 assault bike calories

 

right into…

3 rounds for time

10 burpees

20 push press 65/45

30 sit-ups

 

right into….

40 thrusters for time 65/45

 

Performance

1000m row

 

right into…

4 rounds for time

15 push press 95/65

15 box jumps

15 ring dips

 

right into…

3 sets

10 toe to bar

10 medball slams

10 ghd sit ups

 

 

Wednesday 7/5/17

Growth & Development

  1. Back squat wave all sets as heavy as possible.   Every 2:00 5 reps, 4 reps, 3 reps, 2 reps, 1 rep
  2. Supinated ring rows x 8-10 reps @ 22×1 x 3 sets resting 1:00 between sets
  3. EMOM x 6 minutes Toe to bar x 4-5 reps/ knee to elbow x 8-10 reps
  4. For time

50 burpees

40 goblet squats

30 burpees

20 goblet squats

10 burpees

 

Performance

  1. 3×3 back squats going off last weeks 5RM 70%
  2. Front rack step ups as heavy as possible 6 reps each leg x 3 sets resting 1:00 between sets
  3. EMOM x 6 minutes 3-5 HSPU or :15 – :20 seconds hand stand holds
  4. 3 sets

1:00 on the clock

2 bar muscle ups + amrap double under (ONLY IF YOU CAN PERFORM THESE MOVEMENTS)

if you cannot

60 meter sprint + amrap burpees

rest :30 seconds between sets

Monday 7/3/17

Growth & Development

Strength

  1. Push Press 5 reps x 5 sets, Heavy as possible

Conditioning

15:00 AMRAP

12 box jumps

9 thruster 65/45 or DB thruster

6 bar facing burpees

 

Performance

Strength

  1. Push Jerk 3 reps every 2:00 x 8:00 heavy as possible working up each set

Conditioning

12 box jump over

9 thruster 95/65

6 bar facing burpees

 

Saturday 7/1/17

JULY 1st!

Saturday #teammateSaturdays

 

Growth & Development

200m medball run x 2

40 medball squat cleans

200m KB run x 2

60 goblet squats

200m slam ball run x 2

80 Ball Slams

200m run x 2

100 burpees

 

Performance

200m medball run x 2

40 power cleans 95/65

200m KB Run x 2

60 KB swings

200m slam ball run x 2

80 ball slams

200m run x 2

100 burpees

Friday 6/30/17

Growth & Development

Strength

  1. Every 2:00 perform sets of Push Press

Set 1 x 5 reps Set 2 x 3 reps Set 3 x 3 reps Set 4 x 2 reps Set 5 x 2 reps Set 6/7/8 x 1 rep

Conditioning

5 sets

4:00 on the clock and perform

20 DB snatches

10 wall ball or goblet squats

5 burpee

10 wall ball or goblet squats

20 single under or double under

rest remaining time and start again on the next 4:00 mark

 

Performance

Strength

  1. Snatch pull + low hang squat snatch or power and OHS depending on athlete… Starting at 70% going up each set if possible ** DO NOT RUSH THIS rest as needed but nothing less than 2:00

Conditioning

20:00 amrap

15/12 AB calories

8 Burpee

10 shoulder to overhead 95/65

1 rope climb or 3 floor climbs

10 front squat

 

 

 

Page 20 of 39« First...10...1819202122...30...Last »

Pin It on Pinterest