Friday 6/9/17

Growth & Development

15:00

Every 5:00

100m Farmer Carry

10 Box jumps

10 Wallball/ goblet squats

+

rest 5:00

12:00  Every 90 seconds

20  seconds bike sprint + 15 DB hang cleans

 

Performance

Strength

  1. Snatch pulls 3 reps x 6 sets

Conditioning

5 Rounds

15 hang snatch 75/55

400m run

+

10:00 rest

150 Wallballs for time

6/6/17

Growth & Development

Strength

  1. Front squats   6 reps x  4 sets, Going up each set
  2. Plank holds x 20 seconds x rest 20 seconds for 10 sets

Conditioning

15/12/9/6/3

Push Press 65/45

Lateral burpees

 

Performance

Strength

  1. Back Squats 5×5 75% of 1RM

Conditioning

15/12/9/6/3

Power Cleans 95/65

Ring dips

Tuesday 6/6/17

#conditionedbycorrintuesday

Growth & Development

Strength

  1. # weighted BB back rack step ups x 20 alternating legs x 4 sets through, resting 1-2 minutes between sets
  2. 3 Trips waiters carries resting roughly 3 minutes between sets x 2 ( trip= down and back on turf)

Conditioning

20:00 AMRAP

400m run/ 100 single under

25 sit up

25 deadlift 1/2 body weight

25 slam balls

 

Performance

EMOM x 10

ODD: Front rack walking lunges 12 alternating ( as heavy as you can )

EVEN: 20 seconds ring holds at the top of dip

 

EMOM x 10

ODD: 30 seconds KB swings

EVEN: 30 seconds bike sprint

+ rest 5:00

5 rounds for time

3 HSPU or Wall walks

9 OHS 75/55, 65/45

15 Wall balls

 

Monday 6/5/17

Lurong SUMMER Challenge Week 4 !

Level 1

12:00

30 Calorie row

+

2 rounds

5 ring rows

10 knee hand release push ups

15 air squats

 

Level 2

12:00

30 Calorie row

+

2 rounds

5 Jumping Pull-up

10 push up

15 Air squats

 

Level 3

30 Calorie row

+

2 rounds

5 pull ups

10 hand release push up

15 air squats

 

Growth & Development

Strength

  1. DB Single Arm Strict Press  10 reps each arm +  coupled with DB Single arm Bent over rows  x 10 each side x 3  sets  resting 30-45 seconds + 1:00 between sets
  2. Single arm Lateral raises x 8 each arm + DB single arm upright rows x 8 each arm x 3 sets  resting 35-45 seconds + 1:00 between sets

Performance

Strength

  1. Strict press heavy set of 5 + 90% of heavy sets and perform 2 sets of 5 reps
  2. Heavy set of 5 BB bent over row + 90% of heavy sets and perform 2 sets of 5 reps
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