Friday 4/7/17

Growth & Development

Strength

  1. Back squat heavy max with 4 second pause in the hole, then take 80% of this max and perform 5 sets of 2
  2. Split squats DB 30×1 8 each leg x 3 sets , superset with seated box jumps ( as high as possible) x 3 reps x 3 sets resting 2:00 between sets
  3. DB RDL (double arm) x 10 reps 30×1

Conditioning

4 rounds for time

40 single unders/20 double under

30 Alternating lunges

20 KB snatches / DB alternating

10 box jumps

 

Performance

Strength

  1. Back squats 85% 6 reps x 4 sets
  2. Single leg front rack step ups 10 each leg x 3 sets

Conditioning

EMOM 6

10 wall balls + 10 pull ups

+

EMOM 6

10 toe tobar + 10 burpee target

+

EMOM 6

8  KB Thrusters + 8 box jumps

+

800m run

 

Competition

Posted tomorrow on whiteboard 🙂

Wednesday 4/5/17

Growth & Development

  1. Strict press x 3 rep max, then take 90% and Perform 1 set of 3
  2. Push press x 5 rep max, then take 90% and Perform 1 set of 5
  3. Wall walks + 15 second hold x 1 every minute for 5:00

Conditioning

3 sets

5 hang cleans

10 lateral burpees

15 ring rows

20 cal row

resting 4:00 between sets

 

Performance

Strength

  1. Snatch DL x 5 reps @ 95% of 1RM snatch  (tempo 30×1) x 3 sets

2a. supinated pull ups x 5 reps

2b. no rest, 10 Hand release push ups

2c. no rest, 10 heavy russian KB swings

rest 1:30 x 4 sets

Conditioning

3 rounds for time

5 power snatches 95/65

10 lateral burpees

15 wall balls

20 ab mat sit ups

 

Competition

will be posted tomorrow on white board 🙂

Tuesday 4/4/17

Growth & Development

6 minutes

750m row + AMRAP Single unders

+ 3:00  rest

6 minutes

6 Deadlift

8 box jump over

+3:00 rest

6 minutes

10 shuttle sprints

10 burpee broad jumps

+ 3:00 rest

6 minutes

750m row + AMRAP goblet squats/ wall balls

 

Performance

Sled Drags x 6 Trips

+

5 sets

200m run

10 front squat 115/75

rest 1:30 between sets

 

Competition

Will be posted on WhiteBoard tomorrow 🙂

 

Monday 4/3/17

Growth & Development

  1. Front squats x 4 reps @ 20×1 x 3 sets (going up from last week)

2a. DB bench press x 8 reps

2b. DB single arm press x 8 reps each arm

2c. DB single arm upright rows x 8 reps each arm x 3 sets

 

3 rounds for time

100m run

20 KB swings

250m row

15 box jumps

100m run

10 burpees

resting 2:00 between rounds

 

Performance

  1. Squat clean from position 2 x 2 reps (do not drop the bar) x 4 sets working to a heavy set within 4 reps resting as needed
  2. Front squats x 4 reps @ 20×1 x 3 sets going up from lasts weeks 6 rep

For time

400m run

30 Clean & jerks 135/95

30 assault bike cals

20 Pistols (10 each leg alternating)

20 Cal row

10 burpee Muscle ups

 

Competition

will be posted tomorrow on white board 🙂

Saturday 4/1/17

Growth &  Development

10 sets of the following alternating after every round

10 burpees

20 knee hanging raises

10 goblet squats

20 ab-,at sit-ups

 

Performance

10 sets of the following alternating after every round

10 lateral burpees

10 toe to bar

10 front squat 95/65

10 lateral burpees

Friday 3/31/17

Growth & Development

Strength

  1. Back squats  work up to a heavy max with 5 second pause in the hole, then take 80% x perform 5 sets of 2
  2. Single leg step ups x 10 each leg (Front rack) x 3 sets
  3. 3 squat clean + 6 push press , no rest into 30 second ring plank holds x 5 sets

Conditioning

22/16/10

DB alternating snatches

Plank walk outs

Sit-ups

 

Performance

Strength

  1. Back squats 85% x 5 reps x 3 sets
  2. Single leg RDL x 10 each side x 3 sets )AHAP

Gymnastics

EMOM 5   2 rope climbs every minute

Conditioning

21/15/9

power snatch 95/65

9/6/3 muscle ups

 

Competition

  1. OHS Heavy set of 5 , then take 80% and perform 3 sets of 5
  2. Snatch balances heavy single (only 8 minutes to get this )
  3. Fat bar overhead lunges x 8 each leg (with a good amount of weight) x 4 sets

Gymnastics

  1. HSPU deficit men 2, 45’s females 1 45 max set of kipping rest 2:00 x 3 rounds
  2. Weighted pull-ups 5/5/5/4/3 trying to go up in weight for each set
  3. Bar dips 10 x 5 sets
  4. Shoulder taps (free standing if possible) if not bellys facing the wall 20 alternating taps x 5 sets

Conditioning

8 minutes

5 deadlifts @ 275/225

5 burpee box jumps

3 muscle ups

 

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