Thursday 8/30/18

Throw Back Thursday !!!

Growth & Development

A. 8:00 Amrap

8 calorie row

6 DB thruster

4 burpee

+ 4:00 rest

B. 8:00 Amrap

7 sumo deadlift high pull

7 lateral burpee

7 ring row

+ 4:00 rest

C. 8:00 Amrap

12 box jump over

6 Elevated push up

12 ball slams

 

Performance

A. 8:00 Amrap

8 calorie assault bike

6 OHS 115/75

4 bar muscle up /chest to bar

+ 4:00 rest

B. 8:00 Amrap

7 TTB

7 Hang squat clean 115/75

7 lateral burpee

+ 4:00 rest

C. 8:00 Amrap

24 double under

12 wall ball

6 shoulder to overhead 115/75

Wednesday 8/29/18

CHALK UP, ITS WEIGHTLIFTING WEDNESDAY

Growth & Development

** Jerk practice

A. Push Press 5 sets of 3 reps every  :90 seconds Building!  Go off your previous weeks and find a good start weight

B. 10:00 armap

10/8 cal bike

30 single under/ 15 double under

60ft farmers carry 53/35 KB’s

+ 2:00 rest

10:00 amrap

Run 100 meters

6 plank walk outs

12 push press 65/45

 

Performance

A. Back Squat 3RM (5-10) heavier than last week

B. Back squat 2 sets of 3 reps @ 90% of above

C. Clean 2 reps + 1 Jerk every 90%  x 8 sets building from 75%

D. Row Repeats x 4 sets

500m + rest 2:00 between ( try and go harder than last week ) increasing please! Use that pacing

E. Annie

50,40,30,20,10

Double unders

Ab Mat Sit-ups

 

Tuesday 8/28/18

MIAMI WODAPALOOZA 2017!  CORRIN Dying before max BMU

TORTURE TUESDAY – courtesy of Shawn Ellis 🙂

Growth & Development

A. 5:00 ASSAULT BIKE TEST! 45-50 ++ cals GOALS    LFG!  HARD!

B. 6 sets

200m run

21 kettlebell swing

15 burpee

9/6 assault bike cals

+ 2:00 rest between sets
Performance

A. 30:00 AMRAP

400m run

5 pull-up

5 snatch 95/65

5 lateral burpee

Monday 8/27/28

Growth & Development

A. Back Squat 3RM 5-10 lbs heavier than last week! PUSH THIS

B. Back Squat 2 sets of 3 a@ 90% of above

C1. 3-4 reps Pull up  ( strict or negative)

C2. Bicep curls x 8 reps x 4 sets resting as needed

D. Row Repeats

250 x 5 sets Faster than last week and increasing per set x 5 sets

 

Performance

A. EMOM x 8

Snatch x 1 rep @ 75%

B. 5RM push press 5-10lbs heavier than last week!!! Push it

+ 2 sets of 5 @ 85%

C. 3 rounds

20 DB snatches

10 cal bike

20 box jump

10 wall ball

Friday 8/24/18

OPEN GYM FRIDAY!!!!

Growth & Development

A. Deadlift

**Building to a heavy 5RM for the day

B. Deadlift

**2 sets of 5 reps @ 85% of above

C.  3 rounds

20 slam ball

20 box jump / step up

20 push press DB 10/10  heavy DB

 

Performance

A. Deadlift 8,6,4,2

** building heavy sets!!!!   Between each set 200m RUN hard

B. 3 Rounds for time

75 Double under

3 power clean 185/135  … scaled accordingly ( this should be heavy)

6 Bar muscle up / chest to bar

9 box jump

Thursday 8/23/18

Billy Getting those ABBBBSS!

Growth & Development

A. 6:00 AMRAP

5 Deadlift 135/95

10 Hand Release Push up

+ 3:00

6:00 AMRAP

3 Hang Clean 95/65

5 calorie row

7 kettlebell swings

+ 3:00

6:00 AMRAP

12 DB snatch

6 Bike cals

3 Thruster 95/65

+ 3:00

6:00

800m Run

+ MAX burpees

 

Performance

A. 6:00 AMRAP

10 OHS 95/65

10 Hand Release Push up

30 Double under

+ 3:00 rest

6:00 AMRAP

6 HSPU / 6 KB Swing 53/35

3 Hang Squat clean 125/85

6 bike cals

+ 3:00 rest

6:00 AMRAP

12 DB snatch 50/35

6 cal row

3 thruster 125/85

+ 3:00 rest

6:00

800m Run

+ MAX burpee

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