Tuesday 7.3.18

Growth & Development

A. Amrap 3:00

8 burpee

12 kbs

+ 1:00 rest x 2 sets

+ 3:00 rest

B. Amrap 3:00

6 thruster 75/55

10 box jump/ step up

+1:00 rest x 2 sets

+ 3:00 rest

C. Amrap 3:00

7/5 bike cals

25 single under

7 deadlift 135/95

 

Performance

A. Amrap 3:00

25 double under

5 lateral burpee

5 shoulder to overhead 135/95

+ 1:00 rest between sets x 2 sets

+3:00 rest

B. Amrap 3:00

6 thruster 95/65

12 box jump

+ 1:00 rest between sets x 2 sets

3:00 rest

C. Amrap 3:00

100m row

5 burpee

7 kbs 53/35

 

Friday 6/29/18

Growth & Development

A. Heavy Thruster single off rack 15:00 time cap

B. 18, 15, 12, 9, 6, 3

Thruster 95,65…..65/45

Lateral Burpee

 

Performance

A. Max out Friday Snatch/Clean & Jerk/ or Max Thruster off rack for the day

B. For time

21 thruster 95/65

21 assault bike

100 double under

15 thruster

15 assault bike

75 double under

9 thruster

9 assault bike

50 double under

Thursday 6/28/18

Growth & Development

A. EMOM 12:00

ODD: 6 pull-up/ banded pull-up

EVEN: 12 hand release push up

B. For time

10 power cleans 95/65

20 burpee

30 db snatch

40 box jump

50 ab mat sit ups

40 wallball

30 single arm db press (15/15)

20 ring row

10 shoulder to overhead 95/65

 

Performance

A. EMOM 12:00

ODD: 5 TNG deadlift building from 185/135

EVEN: 12 hspu  (6 strict for those of you who can)

B. For time

10 Power cleans 175/125… 135/95

20 burpee

30 db snatch 50/35

40 wall ball

50 cal row

40 wall ball

30 db snatch

20 burpee

10 power clean

Wednesday 6/27/18

Growth & Development

A. 1RM Front Squat !!! LETS GO

B. 3 singles @ 90% of above resting 2-3 minutes between hitting each one

C. 6 rounds

Every 2:00

12/10 Assault bike calories

 

Performance

A. Hang Clean + 2 Front squat + Clean + Jerk  HANG ONTO THE BAR x 8 sets every 3:00

B. 3 RFT

400m Run

15 TTB

12 Shoulder to Overhead 95/65

30 Dubs

Monday 6/25/18

HAPPY BIRTHDAY KANIE 🙂  My littlest is 9 years old today! <3 love you Kane ! 

Growth & Development

A. Strict Press Heavy Singles every :45 ** PUSH THIS x 5 sets

B. Push Press x 3 reps building every 1:00 x 5 sets ** tough keep building

C. Every 4:00 x 4 sets

250m row

10 burpee to plate

15 Ground to overhead w/ plate 42/25…. 35/15

 

Performance

A. Snatch + Hang snatch every :90 seconds building x 12:00

B. Every 4:00 x 4 sets

12/10 Ass bike cals

10 front squat 135/95

5 bar facing burpee

50 double under ( 35 for those who have trouble)

 

Friday 6/22/18

Growth & Development

A. Single leg Split squats 6 each leg @ 20×1 x 3 sets resting 2:00 between sets

B. Every 4:00 Complete

10/8  assault bike cals

10 Shoulder to overhead 95/65

20 ab mat sit up

30 single under

 

Performance

MAX OUT FRIDAY 🙂 Let’s follow suite with Baystate Barbell Club!  Lots of our members are doing the Baystate Games in 4 weeks !  Lets have some fun with them…

A. Clean and Jerk 15:00 on the clock

B. 5 sets

250m Row

8 TTB

8 Burpee over erg

8/8 Single Arm KB Hang clean 50/35 ** or you choose

+ 3:00 rest between sets   ** push it HARD!

 

 

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