6/19/17

New YOU 6 Week Challenge starts today!

WARM UP FOR BOTH GROUPS

DYNAMIC warm up

+

3 rounds

100m row

10 air squats

5 ring rows

10 wall angels

Growth & Development

Strength

  1. Strict press x 6 reps heavy as possible each set ** please log weights used x 4 sets
  2. Barbell bent over rows heavy as possible each set without breaking form in the back! 8 reps x 4 sets

Conditioning

For Time

400m run

21 KB swings 53/35

500m Row

15 wall ball

10 assault bike calories

12 burpees

10 assault bike calories

9 Back squats 135/95

500m row

6 deadlift 135/95

400m run

 

Performance

Strength

  1. Strict press x 6 reps as heavy as possible for each set, please log weights used**
  2. EMOM x 8  1 power clean + 1 hang squat clean complex ** do not drop the bar , Go as heavy as possible starting at 75/55 trying to go up as needed

Conditioning

20:00 Amrap

400m run

AMRAP pull-ups (until failure) or death by ring rows till failure

Friday 6/16/17

Growth & Development

4 sets

12 Db bench presss + rest as needed

6 inverted rows + rest as needed

12 back extensions + rest as needed (15-30 seconds)

+

4 sets (20/10)

KB swings

KB deadlift

KB squat

KB lunges

+2:00 rest

4 sets (20/10)

ball slams

ball slam burpee

slam twist

slam hollow hold

+2:00 rest

4 sets

row

burpee over row

wall ball

box jumps

 

Performance

Snatch Grip pulls 3 reps heavier than last week x 6 sets

+

5 sets

15 second thruster + 45 second rest

15 second wall ball + 45 second rest

15 second burpees + 45 second rest

+

For time

21 walking lunges

21 kb swings

21 sit up

18/15/12/9

Thursday 6/15/17

Growth & Development

  1. Back squats 75-80% 2 reps every 2:00 x 20:00
  2. 3 sets

Plank hold x 30 seconds, resting 45 seconds

Hollow rock/ hollow holds x 30 seconds, resting 45 seconds

Pull up bar hang x 30 seconds, resting 45 seconds

+

8:00 AMRAP

15/10 bike calories

10 push press 75/55

5 lateral burpees

Performance

  1. 3 Rounds

200m run with medball 20/14

20  ball slams

resting 3:00 between each set

( these should be done hard, 85-90%)

 

2. 6:00 AMRAP

3 OHS 95/65

6 pull up

9 push up

+ 3 minute rest

6:00 AMRAP

6 power snatch

9 lateral burpees

12 box jumps

+ 3 minute rest

6:00 AMRAP

9 thruster

12 Front rack lunges

15 KB swings 53/35

Wednesday 6/14/17

Growth & Development

Strength

  1. Front Squat 3 rep max, then take 85% of that max and hit 2 sets of 3 reps

Conditioning

EMOM 12

ODD: 6 Burpee Box Jump Over

EVEN: 15 sit ups + 10 slam balls

+

10 Minute Amrap

10 alternating DB Snatch

10 push up

10 ring row

 

Performance

Strength

  1. Back squats 5×5 @ 80% of 1RM

+  12 minutes Every 3 minutes perform

50 ft Farmer carry + oh waiter carry

10 BB RDL

+

10 minute AMRAP

5 Power Clean 95/65

10 HSPU/ 5 wall walks

Tuesday 6/13/17

WARM UP

4 rounds

**70% **75% **80% **85-90%

50 single under/ 25 double under

15 wall squats

10 slam balls

5 burpees

 

Growth & Development

4 Sets

250m Row

5 DB or KB press ( on each side ) heavier than usual ***

10 Goblet squat

400m run

 

Performance

4 sets

15/12 Bike Calories

20 oh plate lunges

20 hang db snatches ( 10 on each side)

400m run

 

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