Friday 12/22/17

Growth & Development

A. Deadlift + hang pull + clean ( 10:00 working the form and building together)

B. Strict press x 3 reps x 5 sets every 90 seconds

4 sets

20 goblet squats

10 box jumps

+ 3:00 rest

3 sets of the following

1:00 Assault bike

1:00 plank hold

1:00 assault bike

1:00 plank holds

 

Performance

A. Behind the neck push press  3,3,3,3,3,3 20×1  building each set

B1. 1/2 kneeling press 8 each side

B2. skull crushers x 8 reps

x 4 sets

3 sets

35 double under

20 KB swings

20 wallball

20 KB swings

35 double under

+ rest 1:1

 

Thursday 12/21/17

Growth & Development

A. 0-20:00

18/15/12

Bike cals

KB swings

+

20:00

 

3RFT

400m row

50 AB-Mat sit -ups

25 Double under / 50 Single under

 

Performance

A. 0-10:00

Max Squat clean + 2 front squat + 3 Split Jerks

15:00-21:00

4 Pull-ups

6 TTB

8 KTE

25:00-

40/30 Assault bike cals

30 KB Hang Snatches (15 each side)

20 HSPU (10 wall walks)

1000m row

Wednesday 12/20/17

 

 

 

 

 

 

 

Growth & Development

A. Barbell front rack walking lunge down and back length of gym + rest 2-3:00 x 2 sets ( we did KB front rack last week. If the barbell is too much continue with KB)

 

 

 

B. Death march down and back length Of the gym x 1 set.   Going heavier than last week.

C. Emom 14:00

Odd: :30 shuttle sprints (New side of the gym)

Even: :30 jump rope (any form… double/single)

 

Performance

A. Front squat 3 heavy singles @ 90#++

B. Snatch grip deadlift max 3 no touch (focus on our snatch positions and fire up the hamstrings and glute sitting into the start position on each rep with no touch)  go up 5-10 lbs from last week

+ performs 1 set of 3 with a drop set of 90% of max

C. Emom 15:00

Minute 1. 6  power snatch 75/55

Minute 2. 9 front squat

Minute 3. 12 box jump over

Tuesday 12/19/17

6 Days till Christmas !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Growth & Development

10,9,8,7,6,5,4,3,2,1

Wallball/Goblet squat

Burpee

+  10:00 rest

1,2,3,4,5,6,7,8,9,10

Row Calories

KB swings

 

Performance

10,9,8,7,6,5,4,3,2,1

OHS 95/65….75/55

Bike Cals

+ 10:00 rest

1,2,3,4,5,6,7,8,9,10

Wall balls

hang power cleans 115/75…..95/65

Burpees

 

Monday 12/18/17

Growth & Development

A. Every 2:00 3 front squat + 1 jerk x 10:00 ( 5 total sets building each set)

B1. KB crossover DL x 8 reps each side

B2. 1/2 kneeling DB strict press x 8 each side

x 3 sets

C. 18:00 Amrap

15 box jumps

12 push press 65/45

9 ab mat sit ups

 

Performance

A. Clean & Jerk x 8 sets every :90 seconds

  1. 75%
  2. 80%
  3. 80%
  4. 85%
  5. 85%
  6. ++
  7. +++
  8. +++

B. 18:00 AMRAP

15 box jumps

12 push press 95/65

9 ttb

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