Wednesday 1/24/17

Growth & Development

A1. DB Bench Press x 10 reps @ 20×1

A2. Ring plank hold x :20 seconds

A3. Single leg KB front reach 10 each leg

resting about 20-30 seconds between each movement + 1:00 after all 3 complete x 4 sets

B. 3 sets AFAP

8 bike cals

8 Front squat 65/45 …. Goblet squats 53/35

+ :30 seconds rest between each

C. 4 rounds for time

row 200/150m

5 hang cleans 75/55

50 single under

15 KB swings 35/26
Performance

A. EMOM 6:00

Snatch + 2 ohs 135/95 … 115/75

B. Back squat 6,4,2 HEAVY ALL SETS   WITH EXCELLENT FORM

C. 4 Rounds for time

5 OHS 95/65

10 AB cals

5 OHS 95/65

10 hand release Push-ups

Tuesday 1/23/18

Growth & Development

A. Push Press EMOM 6:00 x 2 reps  HEAVY **remember what you worked up to last week** please start logging your work so you can make progress and aren’t repeating the same weights over and over

B. 2x **Repeat once you cycle through both AMRAPS repeat.  Try and stay consistent with rounds 1 then rounds 2

5:00 AMRAP

7 push press 75/55 ( please dont load the bar to this weight if you can’t do it!   SCALED is fine

5 box jumps step down

3 burpee

+ 3:00 rest

5:00 AMRAP

15 Slam Balls

10 alternating slam ball overhead lunges

5 Deadlift 115/75

+ 3:00 rest

 

Performance

14:00 AMRAP

8 squat clean 155/105

30 double under

8 Chest to bar/pull-ups … 4 Bar muscle up if you have those

+ 4:00 rest

12:00 AMRAP

6  Snatch 95/65

8  burpee to target ( ring or rig)

10 Plate overhead lunges  45/25

+ 4:00 rest

10:00 AMRAP

20 DB alternating snatches 50/35

10 burpee box jump over

Monday 1/22/18

Growth & Development

A. Back Squat ** 10:00 heavy set of 5 **  + 2 sets @ 80% x 5 reps

B. Burpees x 5 sets

Every :30 seconds x 5 reps

C. Every 3:00 x 9:00

8/6 Assault bike cals

10 KBS 35/26

10 Goblet Squat

10 Ring Row

** move fast.  Focus on your transitions between movements**

Performance

A. Clean & Jerk x 1 rep

Every :30 seconds @ 70% x 10 sets

B. Emom x 8:00

odd: 8 cal row

Even : 8 burpee

+ 4:00 rest

C. Emom x 8:00

odd: 8/6 T2B

Even: 15 wall ball

 

**CASH OUT both groups if you have time

50 ab mat sit ups

1K row

50 ab mat sit ups

 

Friday 1/19/18

Growth & Development

A. Deadlift single!  1 Heavy rep for the day… If you’re feeling it MAX!  Be cautious with too much weight, remember you don’t want to be sore tomorrow!

B. 20:00 AMRAP Long Aerobic

5 Burpee

10 sumo deadlift highpull 65/45

15 Slam balls

10 plank walk outs/ :20 plank hold if you cannot perform walk outs

5 Jumping Pull-ups

 

Performance

A Snatch Complex Every :90 seconds building x 6 sets

High hang + mid hang (above the knee) + Low hang (mid shin) Snatches

B. Back squat 8,6,4,2 Building ** ALL heavy sets

C. 15:00 Long aerobic

5 burpee to  Plate 45/25

10 shoulder to overhead 95/65

25 Ab mat sit ups

10 calorie row

5 DB snatches ( 5 LEFT +  5 RIGHT) 50/35

 

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