Wednesday 11/29/17

Happy Birthday Mal!

A. Deadlift

8,6,4,2 resting :90 seconds between @ 20×1 each rep

B. 3 sets

10 DB Thruster + :30 rest

5 Burpee box jump 24/20

+ 2/30 rest

C. 5 sets

10 goblet

10 hand release push up

10 cal row

+ 1:00 rest between sets

Performance

A. Back squat 5×5 @75%

B Power snatch every :45 x 3 reps building x 6 sets

C   3 sets

60 air squat

40 wallball

20 DB snatch 50/35

+ 3:00 between sets

Tuesday 11/28/17

Say hi to Jono!

Growth & Development

A. Amrap 5

5 single arm DB Press

5 Burpee

5 goblet squat

B. Amrap 5

4 cal row

8 DB hang Clean

12 box jumps

C. Amrap 5

8 DB Deadlift

6 DB pushup

4 cal bike

D. Amrap 5

5 burpee

10 ab Mat sit-up

20 single under/ double under

E. Amrap 5

12 airsquat

9 OH plate lunges

6 Pull-up/ ring row

 

Performance

A. Amrap 5

5 Push Press 75/55

5 box jump over

5 Front squat

B. Amrap 5

8 Deadlift 135/95

6 lateral Burpee

4 cal bike

C. Amrap 5

4 calorie row

8 hang cleans 95/65

12 box jumps

D. Amrap 5

5 Burpee

10 hollow rocks

20 double under

E. Amrap 5

12 OH Squat 75/55

9 hang snatch

6 chest to bar

Monday 11/27/17

Mitchie!   Stronger everyday !

 

Growth & Development

A. Front squats 8,4,2 + heavy single

B. Heaviest 5RM from last week and start there for 3 …… we are performing 3×3 going up each set

C. 21/15/9

Fran

Thruster 95/65

pull-up

 

Performance

A. Clean pull + clean + jerk …. every :90 seconds x 10 sets

B. 21/15/9

Fran

Thruster 95/65

Pull-up

Friday 11.24.17

Growth & Development

A. Back squats 75% of 1RM 5×5

B. 5 sets

Bike 25/15 cals

10 burpee

10 box jumps step down

C. 500m row repeats 1:1 rest time

 

Performance

A. Deadlift no touch heavy set of 5 ( 5-10) heavier than last week! ** Goal is to be building over the next 3 weeks so keep that in mind **  + 1 set of 5 @ 90%

B. Push jerk + split jerk every 90 seconds x 6 sets ** push this a little more than last week

C. 5 sets

250 m row

10 KB swings

10 burpees over the rower

Wednesday 11.22.17

Growth & Development

A. Deadlift ** building

10,8,6,4,2

B. 3 sets

10 knee raise

15 DB Crunch

20 second side plank left, 20 second side plank right

1:00 rest between sets

C. EMOM 15:00

Minute 1 8 oh plate lunges + 4 burpee to target

Minute 2 20 ball slams

Minute 3 5 push up + 5 air squat + 5 ring row

 

Performance

A. Back squat 5×5 @ 70% of your 1 RM

B. OHS 2 second pause in hole 10:00 to hit a heavy non forced for the day

C. EMOM 15:00

Minute 1) 4 power clean  + 8 back squats 135/95

Minute 2) DB burpee box step over x 5 reps

Minute 3) 15 wall balls + 5 burpee to plate

Tuesday 11.21.17

Growth & Development

A. AMRAP 4

5 cal bike

10 goblet squat

 

B. AMRAP 4

5 cal row

8 Thruster

 

C. AMRAP 4

100m Run

10 box jump over

 

D. AMRAP 4

5 burpee

5 clean and jerks

 

E. AMRAP 4

30 single under

12 DB alternating snatches

 

Performance

A. AMRAP 4

5 cal row

5 burpee over the rower

 

B. AMRAP 4

5 cal bike

8 Front squat 115/75

C. AMRAP 4

100m run

10 box jump over

D. AMRAP 4

20 double under

5 hang snatch 115/75

E. AMRAP 4

5 burpee

5 thruster 115/75

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