Wednesday 7/12/17

Growth & Development

Back Squat wave 5,4,3,2,1 Heavy as possible for each rep (more than last week)

 

Conditioning

2 sets

30 alternating lunges

10 cal row

30 front squat 65/45 or goblet

10 cal row

30 ab mat sit up

10 cal row

 

Performance

  1. 3×3 @ 75% of our 5RM back squat
  2. Split squats x 6 each leg @ 20×1 x 3 sets

Conditioning

20:00 on assault bike getting off every 4:00 (0,4,8,12,16,20) and perform

1 rope climb

5 push up

10 air squat

Tuesday 7/11/17

Growth & Development

6 sets

2:00 on the clock

100m Run

Max A.B Cals

1:00 rest between sets

+ 5:00 rest

Amrap 12:00

12 Ring rows

12 KB swings

12 Goblet Squats

 

Performance

  1. Single arm KB OHS 8 each side x 3 sets   ( focus on positioning not weight)

28 EMOM

minute 1 200m row

minute 2 15 push press 95/65

minute 3 10 hang cleans 95/65

minute 4 :30 seconds HSPU or hand stand holds

Monday 7/10/17

Growth & Development

Strength

  1. Push press x 5 reps (heavier each set and more than last week is goal) every 2:00 x 10:00 (5 sets)
  2. Front squat with 30×1 tempo (focus is that slow eccentric movement once we reach about 75-80% of our max FS begin the 3×3

Conditioning

21/18/15/12/9/6/3

Calorie row

box jumps

 

Performance

  1. Push press 5 sets of 3 reps every 2:00
  2. Push jerk 5 sets of 3 reps every 2:00
  3. Weighted pull-ups x 3-4 reps x 3 sets (negatives will be performed if you cannot do this..or just strict pull-ups)

Conditioning

4 sets

3:00 on the clock

10 thruster 95/65 + AMRAP burpee over the bar

resting 1:30 b/w each set

Friday 7/7/17

Growth & Development

  1. DB Bench Press as heavy as possible for 5 reps x 3 sets through
  2. Ring Plank holds x :20 seconds + 10 seconds rest , right into 20 slam balls + 30 seconds rest x 4 sets

Conditioning

21/15/9

500m row (before each set)

Front squat 75/55

Sumo deadlift high pull 75/55

Burpee

Medball clean 20/14

Wallball 20/14

 

Performance

  1. Sots press 5 reps x 3 sets
  2. snatch balance 2 reps x 3 sets
  3. ohs 3 reps x 4 sets

**each set is resting 1:30 between

Conditioning

3 rounds for time

50 squats

7 muscle up **RX  7 chest to bar(pullups) **Scaled

10 hang power cleans 135/95 **RX   95/65 **Scaled

Thursday 7/6/17

#conditionedbycorrinthursdays

Growth & Development

50/40 assault bike calories

 

right into…

3 rounds for time

10 burpees

20 push press 65/45

30 sit-ups

 

right into….

40 thrusters for time 65/45

 

Performance

1000m row

 

right into…

4 rounds for time

15 push press 95/65

15 box jumps

15 ring dips

 

right into…

3 sets

10 toe to bar

10 medball slams

10 ghd sit ups

 

 

Wednesday 7/5/17

Growth & Development

  1. Back squat wave all sets as heavy as possible.   Every 2:00 5 reps, 4 reps, 3 reps, 2 reps, 1 rep
  2. Supinated ring rows x 8-10 reps @ 22×1 x 3 sets resting 1:00 between sets
  3. EMOM x 6 minutes Toe to bar x 4-5 reps/ knee to elbow x 8-10 reps
  4. For time

50 burpees

40 goblet squats

30 burpees

20 goblet squats

10 burpees

 

Performance

  1. 3×3 back squats going off last weeks 5RM 70%
  2. Front rack step ups as heavy as possible 6 reps each leg x 3 sets resting 1:00 between sets
  3. EMOM x 6 minutes 3-5 HSPU or :15 – :20 seconds hand stand holds
  4. 3 sets

1:00 on the clock

2 bar muscle ups + amrap double under (ONLY IF YOU CAN PERFORM THESE MOVEMENTS)

if you cannot

60 meter sprint + amrap burpees

rest :30 seconds between sets

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