Thursday 7.12.18

Happy Birthday Julian <3 We all love you

Growth & Development

A. 21-15-9

Burpee box jump over

Knee to elbow

+  rest 10:00

B. 21-15-9

KB swing @ 53/35

400m run between sets

 

Performance

A. 21-15-9

Kb swings 53/35

Burpee box jump over

+ 10:00 rest

B.  21-15-9

Power Snatch 75/55

Toe to bar

 

Wednesday 7.11.18

 

 

Weightlifting Wednesday

Growth & Development

A. Clean + Front Squat x 3 ( for those who want to work on cleans ) ** those who have still yet to take a lifting class and cannot perform this movement … 3 front squat off rack

Every 2:00 x 5 sets building

B1. DB bench press x 10 reps

B2. 50 ft. L KB overhead walk  + 50 ft R KB overhead walk HEAVY  (Lock out entire arm** focus is shoulder stability)

B3. 1:00 plank hold w/ weight x 4 sets

C. Run x 5 sets

100m run HARD EFFORTS + 1:00 rest between sets

 

Performance

A. Clean + 3 front squats every 2:00 x 5 sets HEAVY building to a tough set

B1. 100m Sand bag run

+ 1:00 rest

B2. 50 ft OH walking lunge DB up left side DB front rack right side

+ 30 rest

B3. 50 ft OH walking lunge DB up right side DB front rack left side

+ 1:00  rest

B4.50 ft Backwards sled pulls as heavy as possible

+ 1:00-2:00  rest

x 5 sets

Tuesday 7.10.18

Growth & Development

#conditionedbycorrintuesdays 

A. 10 Sets

:30 second Burpee  + :30 rest

:30 second shoulder to overhead 75/55 + :30 rest

:30 box jump 24/20 + :30 rest

:30 DB upright row + :30 rest

:30 wall ball/ goblet squats + :30 rest

 

Performance

A. 10 sets

:30 seconds wall ball + :30 rest

:30 double under + :30 rest

:30 box jump over 24/20 + :30 rest

:30 thruster 95/65 + :30 rest

:30 assault bike + :30 rest

 

Monday 7.9.18

Growth & Development

A. Back Squat every :90 seconds HEAVY sets 8,6,4,2,1

B. EMOM 5:00

8 burpee box jump over

C. 3RFT

200m Run

8 DB thruster

8 Assault Bike cals

 

Performance

A. Snatch 1.1.1 Singes every :90 seconds x 6 sets 70%,75%,75%,80%,85%,85%

B. EMOM 5:00

8 burpee box jump over

C. 3RFT

200/150m row

8 Deadlift 135/95

8 Shoulder to Overhead @ 135/95

Friday 7.6.18

Remember Open Gym Friday 3:30-6:30 PM

Growth & Development

A1. 100m farmer carry HEAVY KB  + :30 seconds rest

A2. 10 RDL  heavy as possible + :30 seconds rest

A3. 50 ft backwards Sled drag + 1:00 rest x 3 sets

B. Back Squat heavy set of 10 for the day  GO HEAVY!

+ 2 drop sets @ 85% x 2 sets of 10

C. Assault bike every 2:30 minutes x 3 sets 22/18 cals

 

Performance

A.  Back Squats  x 8 reps as heavy as possible

x 6 reps as heavy as possible

x4 reps as heavy as possible

x 2 reps as heavy as possible

B. Farmers carry x 100ft HEAVY AS POSSIBLE + :30 seconds rest

50 ft tire flip + :30 seconds rest

25ft sled walk heavy + :15 seconds rest + 25ft sled walk heavy  back + 1:00 restx 4 sets

C. Row every 2:00 400m x 3 sets HARD

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