Monday 7/31/17

Growth & Development

Strength

  1. heavy set of 10 push press + 90% of 10 rep and perform 3 reps every 2:00 x 3:00
  2. Front squat @30×1 x 1 rep + 2 reps no tempo x 3 sets going 5-10 lbs heavier than last week

Conditioning

3 sets

10 assault bike calories

20 med ball squat cleans

30 ft. plate OH walks

 

Performance

Strength

  1.  Split jerk x 1 rep with 3 second pause in dip + 1 jerk no  pause Every 2:00 x 10:00
  2. Front squat heavy set of 10  5-10 lbs more than last week  + 1 set of 10 @ 90% of the heavy 10 weight

Conditioning

For time

30 clean and jerks 115/75

20 calorie row

10 bar muscle up / (15 pull ups )

 

Friday 7/28/17

#TGIF

Growth & Development

Strength

  1. Barbell stiff legged deadlifts x 8 reps As heavy as possible without breaking form, tempo 30×1 + rest :30 seconds into x8 reps Back extensions + 1:00 rest x 4 sets

Conditioning

8 Sets

5 thruster 75/55

10 ring rows with elevated feet

100m sprint

 

Performance

Strength

  1. Deadlifts 5 sets of 1 rep @ 80% of max resting 1:00 between sets (focus on perfecting your form) squeeze at the top position for a 2 second count
  2. 1 set of death marches x 120 ft (turf walk , not outside this time)  we will go heavier than the last two weeks

Conditioning

8 sets

5 thruster 115/75

10 pull-ups

100m sprint

Thursday 7/27/17

#conditionedbycorrin Thursday!!!!!

Warm up

2 sets

200m run

10 burpees

+

2x

60 second wall quad stretch each side

20 seconds banded front rack opener each side

 

Growth & Development

6:00 AMRAP

2,4,6,8,10……

American KB swings 35/26

Box jumps

+ 3:00 rest

6:00 AMRAP

2,4,6,8,10….

Power cleans 75/55

Lateral burpees

+3:00 rest

6:00 AMRAP

2,4,6,8,10…..

Wall walks

Wall  balls 20/14

 

Performance

7:00 AMRAP x 2

30 double under / 60 single under

Power snatches 75/55

+ 7:00 rest REPEAT  (trying to stay consistent here with rounds keep track of each)

 

Wednesday 7/26/17

Growth & Development

Strength

  1. Back squat  3 reps as heavy as possible , 2 reps as heavy as possible, 1 rep heaviest yet + @90% of heaviest and perform 2 sets of 1 rep

Conditioning

3 sets

3:00 on the clock

350/250m row + max goblet squats

+2:00 rest

3:00 on the clock

30/20 assault bike calories + max slam balls

+ 2:00 rest

 

Performance

Strength

  1. 3×3 back squat 85% of 5RM
  2. Every 2:00 x 8:00 1 hang squat clean + 1 clean

Conditioning

3 sets

15/12 assault bike calories

10 toe to bar/  8 strict leg raises

8 OHS 75/55, 65/45

4 burpee bar muscle up / 6 burpee pull- ups/ 8 bar facing burpees

+ 3:00 rest between sets

Tuesday 7/25/17

Growth & Development

#conditionedbycorrin 

5 rounds for time

15 deadlifts 135/95, 115/75

12 jumping pull-ups (dont make these too easy, or use the set up standing on the band to challenge yourself)

9 lateral burpees

 

Performance 

30 rounds for time

5 wall balls

3 hspu/ 5 Hand release push – ups

1 clean RX+ 225/155 RX 185/135 Scaled 155/105

 

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