Wednesday 5/2/18

Growth & Development

A. Clean Grip Deadlift x 3 sets of 8 reps @ 8181

B. 3 sets Core

:30 seconds hollow hold

:30 seconds dead bug

:30 seconds plank

C. AMRAP 6:00

8 power clean 75/55

8 front squat

8 shoulder to overhead

 

Performance

A. Back Squat 3×3 @ 85% of 3RM tester weight

B. Split Jerk x 2 reps every 2:00 x 4 sets

C. For time

120 double under

40 wall ball 20/14

20 ground to overhead ( snatch, clean + jerk) 135/95

40 wall ball

120 double under

Tuesday 5/1/18

WOW ITS MAY!!!

Growth & Development

A. 3 Sets

500m Row

10 DB front rack lunges

10 ring row

10 Hand release Push up

10 DB front rack lunges

500m Row

+ 4:00 rest between sets

B. 3 Sets

200m Heavy DB/KB Farmers Carry

 

Performance

A. 6 Rounds For Time

15/12 Assault Bike Cals

12 Chest to bar Pull-ups

9 Thruster 95/65

+

B. 400m Bear Hug Sand bag carry + 2:00 rest

C. 400m HEAVY Sled walk + 2:00 rest

D. 400m Farmer Bar heavy Carry

** every one can start on whatever piece of equipment is open at that time and switch as we finish

Monday 4/30/18

Growth & Development

A. Strict press 5 sets of 3 reps ** using last weeks heaviest #

B. EMOM 20:00

Minute 1. 15 box jump

Minute 2. 15 knee to elbow

Minute 3. 8/6 Assault Bike Cals

Minute 4. 8/8 Single Arm DB Push Press

 

Performance

A. Snatch DL + Hang Snatch + Snatch building from 65%  6 sets x every 2:00

B. EMOM 20:00

Minute 1. 8 Burpee Box jump over (facing the box)

Minute 2. 10 Cal Row

Minute 3. 8 Toe to Bar

Minute 4. 8 Deadlift 185/135

Thursday 4/26/18

Growth & Development

Warm up

  1. Pigeon stretch 20 seconds on x3 each side
  2. hamstring stretch 20 seconds on x3 ach side
  3. 10 air squat/10 ringrow/ 10 wall angels x 2 sets

A. 5 Sets

200m Run

15 DB front squat (each hand)  reasonable weight

100 single under/ 50 Double under

15 Shoulder to overhead 65/45

+ 3:00 rest between each round

 

Performance

Warm-up

  1. Barbell Cleans x 10 empty bar
  2. barbell Front squats x 10 empty bar
  3. barbell strict press x 10 empty bar   x 2 sets through cycle
  4. 5 burpee/ 10 GOblet squats/ 15 double under x 3 sets

A. Every :90 seconds

15-20 Double under + 1 clean and jerk @ 80% x 4 sets

B. Every :90 seconds

8-10 burpee + 1 clean and jerk @ 85% x 4 sets

C. 3 sets

400m Run

16 Hang KB snatch ( 8/8 each side)

400m Row

16 HSPU/ 16 HR Push-ups

+ 3:00 rest between sets

Wednesday 4/25/18

Growth & Development

A. EMOM x 12:00

Odd: 6 Heavy RDL

Even: :30 second hollow hold

B. EMOM x 12:00

Odd: 4-5 Man Maker

Even: :30 second plank hold

C. 12:00 on Assault bike ( getting off every 3:00 ) and perform 10 burpees ** continue on bike once are done and get off at the 3:00, 6:00, 9:00, 12:00 done
Performance

A. Back Squat 5×5  @ 80% of our 3RM tester

B. Split jerk x 2 reps every 2:00 x 6 sets ** building if form is great ** Focus GETTING TALL and speed under the bar fast feet, wide not too NARROW!!! Get good positions and pause in the catch to feel it

C. 12:00 AMRAP

9 TTB

12 Shoulder to overhead 95/65

15 box jump 24/20

Monday 4/23/18

Growth & Development

Warm up

21/15/9

Air squat

wall angel

Jump rope ( double or single)

A. Strict Press off Rack 5×5 ( increasing weight each set) no failure get all 5 reps every round so don’t go crazy this is week 1 of building this

B. EMOM x 16:00

Odd: 8-10 burpee

Even 6-8 Bike cals

 

Performance

21/15/9

Warm up

Goblet squat ( light weight)

PVC overhead squat or BB light

double under

+

A. Snatch Deadlift + 2 hang snatch ( mid hang ) Every Minute x 10:00 @ 75-80% Increase only if feeling good and don’t Push more than 85 unless form  IS PERFECT

FOCUS here is positions.  Hitting a perfect deadlift pull staying over the bar (mimic the snatch pull 1 ) Hang snatch work on that continuous pull and keeping the bar close

B. EMOM 16:00

  1. 10 burpee
  2. SHoulder to overhead 95/65 x :30 second amrap
  3. 10/8 assault bike cals (push this but if you aren’t off the bike fast  try any where 7-10 cals)
  4. Double under x :30 second amrap
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