Monday 4/10/17

Growth & Development

Strength

  1. Front Squat 2RM , then take 90 and perform 2×2

Conditioning

3 rounds for time

200m run

15 wall ball

10 box jumps

Rest 3:00

2 rounds for time

10 burpees

10 KB swings

Rest 2:00

For time

500m row

20 Ring rows

15 Push ups

10 air squats

5 burpees

 

Performance

Strength

  1. 2RM high hang squat clean ย 12:00 cap to establish
  2. Front Squat 2RM , then 90% 2×2

Conditioning

3 rounds for time

400m run

20 wall balls

20 box jumps

 

Competition

POSTED ON WHITE BOARD ๐Ÿ™‚

Friday 4/7/17

Growth & Development

Strength

  1. Back squat heavy max with 4 second pause in the hole, then take 80% of this max and perform 5 sets of 2
  2. Split squats DB 30×1 8 each leg x 3 sets , superset with seated box jumps ( as high as possible) x 3 reps x 3 sets resting 2:00 between sets
  3. DB RDL (double arm) x 10 reps 30×1

Conditioning

4 rounds for time

40 single unders/20 double under

30 Alternating lunges

20 KB snatches / DB alternating

10 box jumps

 

Performance

Strength

  1. Back squats 85% 6 reps x 4 sets
  2. Single leg front rack step ups 10 each leg x 3 sets

Conditioning

EMOM 6

10 wall balls + 10 pull ups

+

EMOM 6

10 toe tobar + 10 burpee target

+

EMOM 6

8 ย KB Thrusters + 8 box jumps

+

800m run

 

Competition

Posted tomorrow on whiteboard ๐Ÿ™‚

Wednesday 4/5/17

Growth & Development

  1. Strict press x 3 rep max, then take 90% and Perform 1 set of 3
  2. Push press x 5 rep max, then take 90% and Perform 1 set of 5
  3. Wall walks + 15 second hold x 1 every minute for 5:00

Conditioning

3 sets

5 hang cleans

10 lateral burpees

15 ring rows

20 cal row

resting 4:00 between sets

 

Performance

Strength

  1. Snatch DL x 5 reps @ 95% of 1RM snatch ย (tempo 30×1) x 3 sets

2a. supinated pull ups x 5 reps

2b. no rest, 10 Hand release push ups

2c. no rest, 10 heavy russian KB swings

rest 1:30 x 4 sets

Conditioning

3 rounds for time

5 power snatches 95/65

10 lateral burpees

15 wall balls

20 ab mat sit ups

 

Competition

will be posted tomorrow on white board ๐Ÿ™‚

Tuesday 4/4/17

Growth & Development

6 minutes

750m row + AMRAP Single unders

+ 3:00 ย rest

6 minutes

6 Deadlift

8 box jump over

+3:00 rest

6 minutes

10 shuttle sprints

10 burpee broad jumps

+ 3:00 rest

6 minutes

750m row + AMRAP goblet squats/ wall balls

 

Performance

Sled Drags x 6 Trips

+

5 sets

200m run

10 front squat 115/75

rest 1:30 between sets

 

Competition

Will be posted on WhiteBoard tomorrow ๐Ÿ™‚

 

Monday 4/3/17

Growth & Development

  1. Front squats x 4 reps @ 20×1 x 3 sets (going up from last week)

2a. DB bench press x 8 reps

2b. DB single arm press x 8 reps each arm

2c. DB single arm upright rows x 8 reps each arm x 3 sets

 

3 rounds for time

100m run

20 KB swings

250m row

15 box jumps

100m run

10 burpees

resting 2:00 between rounds

 

Performance

  1. Squat clean from position 2 x 2 reps (do not drop the bar) x 4 sets working to a heavy set within 4 reps resting as needed
  2. Front squats x 4 reps @ 20×1 x 3 sets going up from lasts weeks 6 rep

For time

400m run

30 Clean & jerks 135/95

30 assault bike cals

20 Pistols (10 each leg alternating)

20 Cal row

10 burpee Muscle ups

 

Competition

will be posted tomorrow on white board ๐Ÿ™‚

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