Thursday 10/4/18

Growth & Development

5 sets of the following

1:00 on the clock

20 Kettlebell swings

+ AMRAP Assault Bike Sprint

+ 4:00 rest between sets GOOOO HARD!

 

Rowing Intervals

125m x 6 sets + :90 second rest between sets HARD 90% fast!!!!

 

 

Performance

12:00 AMRAP

250m row
12 Burpee
6 pull up

+ 6:00 rest between sets

12:00 AMRAP

50 Double under
15 KBS
6 TTB

+ 6:00 rest between sets

12:00 AMRAP

150m Row
15 Wall balls

10/2/18

Happy Birthday Kasey!!

Growth & Development

10:00 AMRAP
250 Row
5 deadlift 135/95
5 box jump

+ 5:00 rest

10:00 AMRAP
200m Run
7 DB squat
5 burpee box jump over

+ 5:00 rest

10:00 AMRAP
250 Row
10 Wallball
10 Walking lunges

 

Performance

1:00 On the Clock  GOOOOOOOOO
5 power clean 95/65
5 lateral burpee
AMRAP Assault bike

+ 4:00 rest x 6 sets

 

ROW Intervals
125m HARD x 6 sets

:90 seconds rest between

Friday 9/28/18

Growth & Development

A. Single Leg Front rack Step ups 10/10 x 4 sets Heavier than previous weeks

B1. RDL x 8 reps heavy as possible without breaking form
B2. Good morning x 8 reps heavy as possible without breaking form
** we are using these are strength builders!  This is not FOR TIME and we want to rest inbetween sets!
x 3 sets resting AS NEEDED!  BUILD strength!!

C1. Plank hold x :30 seconds + 15 second rest
C2. Hollow hold x :30 seconds + 15 second rest
C3. Assault Bike SPRINT ( ALL FUCKING OUT) x :20 seconds + 2:00 rest x 4 sets

 

Performance

A. EMOM 10:00
Odd: Bent Over Barbell Row  @ 30×1 x 5 reps
Even: DB Z- seated Press @ 30×1 10-8 reps

B. For time

20 Squat clean @ 95/65
20 Squat clean @ 115/75
20 Squat clean @ 135/95

Thursday 9/27/18

Growth & Development

A. 12:00 Amrap
15/12 Assault Bike cals
12 Knee to elbow ( 8 ttb )
7 Shoulder to overhead 75/55

+ 6:00 rest time

B. 12:00 Amrap
200m Run
8 Burpee
4 plank walk out

 

Performance

A. 5:00 Amrap
100m run
7 burpee

+3:00 rest

B. 5:00 Amrap
25 Double under
7 pull-up

+3:00 rest

C. 5:00 Amrap
100m run
10 KBS 53/35

+3:00 rest

D. 5:00 Amrap
8/6 Assault bike cals
10 Push press 75/55

+3:00 rest

E. 5:00 Amrap
100m run
5 deadlift 135/95
15 double under

Wednesday 9/26/18

Growth & Development

A. SPLIT JERK
1. Split Pos. Strict press
2. Tall Jerks
3. EMOM Split Jerk ( light weight working on footwork ) x 8:00 1-2 reps

B. For Time  (GOOOOOOOOOOOOOOOO!)
500m Row
50 goblet squat
250m Row
25 goblet squat
500m Row
50 goblet squat
250m Row
25 goblet squat

 

Performance

A. For Time  (GOOOOOOOOOOOOOOOO!)
500m Row
50 wallball 20/14 rx
250m Row
25 wallball
500m Row
50 wallball
250m Row
25 wallball

+ 10:00 rest

B. Snatch Grip Deadlift 5×5 heavier than last week ( up 5-10 lbs )

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