Friday 7/20/19

OPEN GYM FRIDAY

Growth & Development

A. Good morning 8 reps with great form x 3 sets resting 1-2;00 between sets

B. DUMBBELL Romain Deadlifts ( stiff legged, mid shin) 8 reps x 3 sets  great form, flat backs  1-2:00 rest between sets

C. Hanging leg raises ( or knee raises) 6 reps x 4 sets  + 90 seconds rest between sets

D. 4 rounds

20 v sit ups ( or ab mat sit ups)

20 goblet squats

Performance

A. Deadlift EMOM 8:00 x 5 reps 80-85%

B. Death March x 120 ft ( gym length is just under 60ft )  we will go up  turf rest :30 seconds x back turf rest 3:00 x 2 sets HEAVY DB

C. 4 rounds

20 Barbell OH lunges 75/55 (not walking)

15 TTB

Thursday 7/19/18

Growth & Development

A. 8:00

250m row

10 alternating DB snatches

5 burpee over rower

+ rest 3:00

B. 8:00

200m run

10 shoulder to overhead 75/55

5 burpee

+ rest 3:00

C. 8:00

100 single under

15 wall ball

10 Left arm OH DB lunge

10 Right arm OH DB lunge

 

Performance

A. 18:00 Amrap

200m run

15 clean and jerk 95/65

10 wall ball

5 bar facing burpee

Wednesday 7/18/18

Weightlifting Wednesday

 

Growth & Development

A. Tall Jerks x EMOM 5:00

B. Split Press 5 reps each foot x 3 sets

C. Split Jerk x EMOM 8:00 x 1 rep

D. 5 RFT

200m Run

30 KBS

15 Push up

 

Performance

A. Back Squat AHAP waves 8,6,4 ….. 6,4,2

B. 3 sets

12/10 Assault bike

20 goblet squats GOOO HARD

+ 6:00 rest

3 sets

400m run

10 power snatch 95/65

50 double under

Tuesday 7/17/18

Growth & Development

A. 10 sets

Assault bike :20 on hard + :40 off walk around

B. 6 sets

25 Box jump

15 KB high pull

100m run

10 Push Press 65/45

+ :90 seconds rest between sets ** GOAL is to increase pace every round !!!!! Keep track push it

 

Performance

A. 10 sets

Row :20 seconds sprint + :40 seconds off rest completely

B. 6 sets

30 Double under

20 box jump over

10 DB Hang clean & jerk 50/35#  ( 5 left, 5 right)

5 Toe to bar

+ :90 seconds rest between sets ** GOAL is to increase pace per set! keep track and push it

Monday 7/16/18

Growth & Development

A. Back Squats

wave 6,4,2… 5,3,1  ** going up in weight, then drop down and go up more!

B. 3 rounds

10 hang clean 75/55 **  20 KB swings

18/15 cal row

10 wall ball

18/15 cal bike

10 hang clean  ** 20 KB swings

+ 2:00 rest between sets

 

Performance

A. Squat clean + split Jerk @ 75% every :30 seconds x 10 sets

B. BB split Squats 5/5 each leg x 3 sets with Back rack

C. For Time

100 wall ball

50 burpee

10 Ring Muscle up / 12 bar muscle up / 20 chest to bar pull up

Friday 7.13.18

Mock Meet @ 4:30 PM Come watch 🙂

Open Gym 3:30 -6:30 pm

Growth & Development

A. 5 Rounds for time

5 DB snatches R side/ 5 DB snatches L side

10 DB front rack walking lunges

15 sit ups

20 assault bike cals

 

Performance

A. 3 rounds

0-2:00

400m Run + Max double unders

2:00-3:00

Max Shoulder to overhead 95/65

3:00-4:00

Max pull ups

4:00-5:00

Max hang squat clean 95/65

+ 5 minutes rest between each set ** Go hard this rest is here for a reason EARN IT

+

B. 50 DB thrusters 50/35 for time

+ every minute 5 burpees

 

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