Wednesday 2/8/17

Growth & Development

Strength

  1. 3RM back squat , then 85% 3 reps x 2 sets , 85% AMRAP x 1 set
  2. DB bench Press 12 reps x 3 sets , REST 90 seconds between sets

3a. DB walking lunges  50/35,  45/25# UP and BACK Turf  NO REST

3b.  15 cal bike sprint x 3 sets REST 2:00 minutes b/w sets

 

Conditioning

Row 20 seconds (max effort here) walk around 3 minutes x 4 sets

 

Performance

Strength

  1. 3RM back squat, then 85% 3 reps x 2 sets, 85% AMRAP x 1 set
  2. Front rack step ups x 10 each leg x 3 sets

3a. weighted pull-ups x 2.2 , REST 90 seconds

3b. DB zotman curls 8-10 reps  30×1 , REST 90 seconds x 3 sets

 

Conditioning

2:00 minutes on the clock

10 hang snatch (as fast as possible) 75/55

+ AMRAP double under / single

REST 1 minute x 3 sets

 

Competition

Strength

  1. Snatch complex high hang, mid thigh, below the knee working up to 75% (once you’re there x 4 sets)
  2. Front squat 2RM x 1 set of 2 @ 90% , 1 x AMRAP @90%
  3. GHD back raises x 12 weighted reps x 3 sets

Conditioning

2 sets

400m run

5 muscle ups

+ rest 3:00

2 sets

25 wallball 20/14

50 Double under

+ rest 3:00

4/3/2/1

Squat clean 205/155

Rope climb

 

 

 

Tuesday 2/7/17

Growth & Development

#conditionedbycorrintuesdays

6 minute AMRAP

10 KB swings

8 DB push press

6 calories on the rower

+ 3 minutes rest

6 minute AMRAP

20 single under

10 hang clean/ or DB Cleans

5 burpee

+ 3 minutes rest

6 minute AMRAP

10 box jumps

8 Goblet squats

6 hand release push ups

+ 3 minutes rest

6 minutes on ASSAULT BIKE

 

Performance

#conditionedbycorrintuesdays

10 minute AMRAP

10 Bar facing Burpees

10 thruster 95/65

10 box jumps

+ 5 minutes Rest

6 sets

Row 250m , resting  90 seconds between sets (consistent rounds)

 

Competition

6 sets warm up

5 strict pullup

10 pushup

15 air squat

20 GHD sit ups

+

50 strict HSPU for time

+ 10:00 rest

50 Kipping HSPU for time

 

Strength

Power clean + Jerk  85% x 1 rep every 30 seconds x  5 minutes

Conditioning

10 minute AMRAP

15 cal assault bike

10 deadlifts 185/135

5 burpee box jumps

+ 5 minute rest

10 minute AMRAP

15 cal row

10 push press  135/95

5 burpee box jumps

Monday 2/6/17

Growth & Development 

Strength

  1. Strict Press heavy set of 5, then 90% x 5 reps x 2 sets , then 90% AMRAP
  2. Front Squats 2 second pause in hole 3 reps x 3 sets 80% of 1rm (fast drive out of bottom, no bounce)

Conditioning 

3 sets  high aerobic effort (consistent rounds)

10 KB (hang) snatch alternating

18 Calorie Assault bike

10 wall balls

10 KB deadlifts

18 Calorie Assault bike

Rest 2:00 between sets

 

Performance 

Strength

1.Romanian Deadlift explode up 30×1 (3 second eccentric) clean grip x 8 reps heavy as possible max set (perfect form) straps ok , then -15% 3 sets of 8 no tempo

2. Pull-ups weighted x 4 (2.2 cluster) x 3 sets going up each set

Conditioning 

For Time

100 wall balls

50 burpees

10 bar muscle up/ 25 chest to bar /25 pull-up

Competition

Strength

1. Snatch Grip behind the neck press

3 reps at 75% of best snatch x 2

3 reps at 80% x 2

2 reps at 90%

60% AMRAP

2. 2RM heavy back squat (10-20lbs from last weeks 3 rep) 85% x 2, 85% AMRAP

Conditioning

5 sets

200m run

5 toe to bar

10 burpee to target

5 chest to bar pull-up

200m run

5 strict hspu

REST 90 seconds between sets 

+

5 sets

15 cal row

5 muscle up

15 cal row

5 Chest to bar

10 DB snatches

10 burpee to target

Rest 90 seconds between sets

 

 

Saturday 2/4/17

Synchro Saturday!!! 

Growth & Development + Performance

With a partner

1000m Row (divided up every 250m )

+ complete 6 rounds together

7 synchronized goblet/front squat 95/65

14 synchronized burpee over 1 bar

21 snychronized kb swings 53/35

28 ab-mat sit ups (passing medball)

+

1000m Row (divided up every 250m)

 

Competition

5 sets

30 seconds thrusters 75/55 Rest 30 seconds

30 seconds lateral burpees Rest 30 seconds

30 seconds ohs Rest 30 seconds

30 seconds double under Rest 30 seconds 

+ rest 10-15  minutes

28 minutes on the clock

Rowing off every 4 and perform  5 toe to bar 5 chest to bar 5 bar muscle up

 

 

Friday 2/3/17

Growth & Development

Strength

1a. DB bench press 30×1  x8 reps  rest 1:00

1b.  DB hammer curls 30×1 x 8 reps  rest 1:00

1c. DB single arm row 8 left / 8 right 30×1  rest 1:00  x 3 sets through 1a-1c

2. Goblet Squats heavy as possible x 10 reps 2 second pause in bottom , rest 45 seconds between sets 4 sets

Conditioning

For Time

100 single under/ 50 double

35 KB Russian swings 53/35

15 Burpee

35 KB Russian swings 53/35

15 Burpees

100 single under / 50 double

 

Performance

Strength

  1. 1.1.1 Deadlift Cluster ** 2 weeks ago tested this trying to go up 10-15 lbs
  2. Front rack single Leg step ups 10 each leg x 3 sets resting 2;00 between sets

Conditioning 

For time

15 hang power cleans 95/65, 75/55

30 wall balls

15 push press

30 burpees

15 deadlift

30 box jumps

15 hang power cleans

 

Competition

Strength

  1. Heavy snatch balance + 2 ohs , work to a heavy set in 10 minutes
  2. Strict Press x 3 reps + 90% 3 reps x 2 sets
  3. Back extension x 10 reps  4 sets

Conditioning 

15.1

9 minute Amrap

15 toe to bars

10 dead lift 115/75

5 snatches

 

15.1a

6 minutes to establish a max clean and jerk

 

 

Thursday 2/2/17

Growth & Development

6 minute Amrap

100m run

10 sumo deadlift high pull 75/55

+ 3:00 rest

6 minute Amrap

20 walking lunges

20 ball slam

+3:00 rest

6 minute Amrap

20 second ring plank hold

10 step ups/box jump

5 box push-ups

 

Performance 

18 minute Amrap

500m row

30 alternating DB snatches 55/35

20 cal assault bike

10 wall balls 20/14

500m row

 

Competition

Rest, Recovery, Swim, Bike flush

 

Page 30 of 32« First...1020...2829303132

Pin It on Pinterest