Tuesday 1/16/18

A. EMOM 8:00

2 push press starting @  65/45

B.  2 sets

5:00

8/6 Assault bike cals

6 toe to ring /  knee to elbow

16 air squats

+ 3:00 rest

5:00

5 shuttle runs

10 walking lunges

5 burpees

+ 3:00 rest

 

Performance

A. 12:00 AMRAP

12 toe to bar

9 deadlift 75/55

6 OHS

+ 4:00 rest

B. 12:00 AMRAP

12 calorie row

9 wallball 20/14

6 burpee over the rower

+ 4:00 rest

C. 12:00 AMRAP

20 double under

10 box jumps

5 squat snatch 95/65

Friday 1/12/18

TGIF!  CHEERS to the weekend 🙂

Growth & Development

A. Deadlift @ 30×1 work up to 1 heavy single today **HOLDING THIS TEMPO 3 SECONDS DOWN!!!!  15:00 time frame to complete this

B. 4 sets @ hard aerobic effort

350m row

:30 seconds plank hold

12 step ups ( no jump ) 6 on right leg + 6 on left leg

** aerobic effort is LONG think about something you go maintain thats tough for a long sustainable amount of time !!!

 

Performance

A. Snatch work to a heavy single for the day in 15:00 time frame !   LETS GET AFTER IT !

B1. Back squats building 10,8,6,4 @ 20×1 ( this tempo will be for EVERY rep ** think controlled down )

B2. Mixed grip pull-ups 2.2.1.1 STRICT adding weight to these if POSSIBLE for the athlete (NO BANDS TODAY) negative pull-ups are ok to do instead.  Grab yourself a partner and perform 3-4 negative with 2 seconds pause in the top and 3 seconds down! ( you know these if you don’t perform 6 elevated ring rows)

 

EXAMPLE FORMAT OF ABOVE 10 back squat + 2 pull-up shake out + 2 more pull ups + shake out + 1 pull up + shake out + 1 pull up .. rest

8 back squat + 2 pull ups shake out + 2 more pull ups + shake out + 1 pull up … so on

 

C. AS FAST AS POSSIBLE FOR TIME

21 Front squat 95/65

9 lateral burpee

15 front squat

9 lateral burpee

9 front squat

9 lateral burpee

Thursday 1/11/18

MIAMI BOUND! Watch me on the turf page!  I’ll make everyone do live feeds 🙂

Growth & Development

A. Step ups every 3:00 x 4 sets (0,3,6,9)

8 reps x each leg ! difficult sets ** suitcase style with KB or DB

B. @ the 20:00 mark  TESTER

** keep rounds consistent!!  BUT TEST YOURSELVES.  Start paying attention to your bodies, see where you fatigue and see when you can hold on and give it a little more !!!

3 rounds for time

8 assault bike cals

12 Russian KB swings 53/35 rx

20 alternating walking lunges( please walk not in place we have plenty of space now)

12 sit ups

8 assault bike cals

+ 3:00 rest between each set ** use the entire rest ! you will need it if you are performing these correctly

PLEASE POST TIMES OR DOCUMENT THIS IN YOUR NOTES!

 

Performance

A. Push press heavy set of 4 for the day in 15:00 ** Last week we performed 5 reps so lets hit 5-10lbs heavier !!!

B. @ the 20:00 mark TESTER

** push yourselves!!! Testers are to TEST yourself.  This isn’t training, this is pushing yourselves beyond that!

3 rounds for time

20 wall balls 20/14

20 ab mat sit ups

20 hang snatches @ 75/55

20 calorie row

PLEASE POST TIMES OR DOCUMENT THIS IN YOUR NOTES!

Wednesday 1/10/18

Growth & Development

A1. DB bench press x 4-6 reps @ 30×1 + :30 second Rest

A2. Strict pullups cluster 2.2.2 or 8 ring row 21×1 + :30 second rest

A3. KB Deadlift x 12 heavy reps

+ 1-2 minutes rest between set x 3

B. Seated Z press 5×5 resting as needed heavy weight with perfect form

C. 500 m row trial for time

 

Performance

A.   Front Squats x 4 reps #1 @ 20×1 work up to a heavy set (10:00 to find heavy set of the day)

B. Deadlift @ 85%  x 2 reps every :90 x 5 sets

C. Emom 9:00

minute 1: 10 heavy DB alternating snatches 50+/35+

minute 2: 15 double under + 6 TTB

minute 3: 10 Burpee to Target (rig or ring)

+ 3RFT

8 Alternating DB Snatch 50/35

8 Toe to Ring

8 Burpee

Monday 1/8/18

Growth & Development

A. Back squats 8,6,4,2 Building each set @ 20×1 each rep ** please perform proper tempo**

B. 4 Rounds for time

9 jumping pull-ups/ ring rows

12 hang cleans 75/55

15 box jumps

 

Performance

A. Clean ladder 7:00 time cap  This is for time and after you perform 3’s you change weight and proceed

3 hang cleans + 3 front squats + 3 shoulder to overhead @ 245/165 rx  155/105 scaled

2 hang cleans + 2 front squats + 2 shoulder to overhead @ 265/175  rx  175/115 scaled

1 hang clean + 1 front squat + 1 shoulder to overhead @ 285/185 rx  195/125 scaled

+ 13:00 rest

20:00 start

B. 3 rounds for time

9/7 muscle up rx pull-ups scaled

12 power snatches 115/80 rx 95/65 scaled

15 Assault bike calories

 

Saturday 1/6/18

Partner Saturday

20:00

1:00 Burpees ( alternating 5 each)

1:00 Front squat / Goblet Squats ( alternating 5 each)

1:00 KB Snatches/ KB swings (broken up anyway)

1:00 Pull-ups / Ring rows ( broken up anyway)

1:00 Double under/ single under (20 double under each/ 40 single under each

+ right into

3 rounds for time

(EACH)

5 thruster/ DB thruster  95/65

10 HSPU / Push press 75/55

5 calorie on Row or Bike

** partner 1 does a complete round

** partner 2 does a complete round

That would be 1  ( each will do 3)

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