Saturday 4/15/17

TEAMMATE SATURDAY
#conditionedbycorrin

 

Teams of 4!!!

 

1-2 members complete

7 minute amrap

100m run

5 burpees

10 box jumps

5 pull ups

3-4 members complete

7 minute amrap

200m row

5 burpees

15 front squat or goblet squat

5 push up

switch and rest 3:00

 

AFTER FINAL WORKOUT ALL 4 MEMBERS COMPLETE

100 Hang Cleans 95/65

or

100 Push Press 95/65

**** Score will be HOW MANY ROUNDS WE GET IN THE WORKOUTS COMBINED***

Friday 4/14/17

Growth & Development

  1. 1 rep max with 2 second pause in the hole work to a heavy single
  2. 10 RM bench press , then 85% 1 set of 10 reps

3a. 4 pullups  or negatives or ring rows

3b. 8 supinated bent over rows  , resting as needed between sets x 4

Conditioning

800m run rest 3

400m run rest 2

200m run rest 1

100m run

Wednesday 4/12/17

Growth & Development

Strength

  1. 2 RM Strict press , then 85% 5 sets of 2 (building that upper body strength)
  2. Back rack Single leg step ups x 10 each leg (adding weight from previous weeks) x 3 sets

Conditioning

4 sets

:30 seconds thrusters :30 seconds rest

+ 3:00 rest

4 sets

:30 seconds box jumps :30 seconds rest

+ 3:00 rest

:30 second hang clean/ KB swings :30 seconds rest

 

 

Monday 4/10/17

Growth & Development

Strength

  1. Front Squat 2RM , then take 90 and perform 2×2

Conditioning

3 rounds for time

200m run

15 wall ball

10 box jumps

Rest 3:00

2 rounds for time

10 burpees

10 KB swings

Rest 2:00

For time

500m row

20 Ring rows

15 Push ups

10 air squats

5 burpees

 

Performance

Strength

  1. 2RM high hang squat clean  12:00 cap to establish
  2. Front Squat 2RM , then 90% 2×2

Conditioning

3 rounds for time

400m run

20 wall balls

20 box jumps

 

Competition

POSTED ON WHITE BOARD 🙂

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