Friday 11.10.17

Growth & Development

A. 10 sets

6x each leg Single leg RDL

10 good morning

10 strict press (5 each arm)  heavy

+ 1:00 rest

B. Front Squat

6,4,2,1 heavy as possible each set

C. 4 sets

8 walllball

6 burpees

4 squat cleans 95/65

 

Performance

A. Deficit DL x 3 reps **  every 2:00 x 12:00

B. Bench press x 3 reps with 3 second pause **  heavy set for the day

C. 800m row

+

3 sets

4 muscle up …. 4  Ring dips ( modified)

8 HSPU … 8 strict press 65/45 (modified)

6 kb swings 53/35

+

800m row

Thursday 11.9.17

Growth & Development

A. Cindy

20:00

5 pull-ups

10 push-ups

15 air squats

** please write RX workout times on board**   RX is Pull-ups (bandless) anyway… Push ups performed not on the knees…. Air squats, full depth (below parallel)

 

Performance

A. Cindy

20:00

5 pull-ups

10 push-ups

15 air squats

** please write Rx workout times on board** RX is Pull-ups (bandless) anyway… Push ups performed not on the knees… Air squats, full depth ( below parallel)

Wednesday 11.8.17

Growth & Development

A.  4 sets (Core stability)

:20 seconds hollow rock or hold

:20 seconds Bridge hold

:20 seconds Deadbugs

+

B. 4 sets ( Core/shoulder stability)

:20 seconds belly to wall hold

:20 seconds mountain climbers

:20 seconds high rings plank (or high plank)

+

C. 4 Rounds  AFAP

12/10 assault bike cals

6 burpees

+ straight into

D. 400m backwards sled drag/ sand bag hug  WALKING

Performance

A. Snatch balance + 2 OHS 3 second pause in bottom ( this is light warmup sets)   Every 2:00 x 6:00

B. Hang snatch + 2 OHS ( not tempo ) you can go heavier here  Every 2:00 x 6:00

C. Hang snatch + Full snatch  ** start at the ending weight of last reps above ** building Every 2:00 x 6:00

D. Snatch Building up a heavy rep for the day Every 2:00 x 10:00

E. For time

1k row

30 bar facing burpees

15 OHS 115/75

Tuesday 11.7.17

Growth & Development

A. 6 sets

30 single under

10 KBSWINGS

30m burpee broad jump

10 step ups (5 each leg alternating )

+ 1:00 rest between sets

B. 3 sets

Front rack lunges x 20 reps ( alternating)  + 2:00 rest between sets

.C. 6 sets

10 ringrow / or pull-up if you can do 10

.2 mile bike

10 push press

.2 mile bike

+1:00 rest between sets

 

Performance

A. Back squats

6 reps @ 85%

4 reps @ 90%

2 reps @ 95%

1 rep @ 95-100%

B. 8:00 AMRAP

20/15 Calorie row

10 hang squat snatch

8 hspu

+ 4:00 rest

8:00 AMRAP

8 Ground to overhead 135/95

10 Box jump over

100m run

Monday 11.6.17

Growth & Development

A. Back Squat

5 reps @ 85%

4 reps @ 85%

3 reps @ 90%

2 reps @ 92-95%

1 rep @ 100%

B. Jerks x 2 reps  off the rack, every 1:00 x 8 sets

C. 4 rounds

15 Deadlift

12 jump squats

9 burpee over barbell

6 cals on the rower

3 DB snatches (EACH SIDE) perform all on LEFT then all on RIGHT

 

Performance

A. EMOM 12:00 Squat Cleans

Min 0-2 … 3 reps @ 75%

Min 3-5 …. 3 reps @ 80%

Min 6-11 …2 reps @ 85%

B. 4 rounds

20/15 assault bike calories

9 ttb

6 burpee to target

3 muscle up / chest to bar/ pull-ups

Friday 11.3.17

Growth & Development

A.  6 sets

RDL 5-10 lbs heavier than last week 20×1 x 3 reps

B. 3 sets

Single leg front rack step up x 8 each leg

C1. Filly Press 6 each side

C2. 100m OH walk 50m Right arm/ 50m Left arm x 3 sets

D. 10 Rounds

20 Double under/40 single under

10 DB shoulder to overhead Left

10 DB shoulder to overhead Right

 

Performance

A1. RDL 5 reps heavy across (5-10) heavier than last week

A2. 1 strict muscle up + 2 muscle ups + 3 strict ring dip at top ( scaled  2 strict pull-ups + 3 kipping + 5 ring dips)

A3. BB skull crusher x 10 reps heavier than last week if possible (if you go heavier and can only perform 8 thats OK)  x  5 sets through

 

B. 5 rounds 85%

12/10 AB cals

10 hang power clean 115/75

10 toe to bar

12/10 AB cals

+ 2:00 rest between each set

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