Tuesday 1/31/17

Growth & Development 

#conditionedbycorrintuesdays

10 minute Amrap

Run 200m

15 KB swings

+ 3:00 rest

10 minute Amrap 

10 assault cals

10 boxjumps

+ 3:00 rest

10 minute Amrap

Run 200m

15 burpees

 

Performance 

10,9,8,7,6,5,4,3,2,1

Wall ball 20/14

Hang cleans @ 135/95

Burpees

+ Rest 6:00

3 sets

25 double under/50 single

10 boxjumps

25 ab-mat sit-up

 

 

Competition

6 sets (warm-up pace)

300m row

30 FT Handstand walk

30 double under

30 barbell only good mornings/or banded

Strength

  1. Split Jerk Behind the neck + Split Jerk , Working to a heavy single for the day (can go off blocks and dump between sets)
  2. Strict handstand push-up max set+ into Kipping HSPU max set x 4 rest 3-5 minutes between sets
  3. Squat Clean 80% every 45 seconds x 10 minutes

 

Conditioning 

4 sets

Overhead walking lunges x 20 95/65

20 box jump overs

20 burpee

 

Monday 1/30/17

Growth and Development

Strength
1.  Strict press heavy set 6
90% of above 3 reps x 2 sets
90% x  AMRAP
2. Split squats 6 each leg x 3 sets

Conditioning 
For time
100 single unders
75 goblet squats
50 sit-ups

Performance

Strength
1a. Back rack walking lunges 20 reps (10each leg) push the weight!
1b.  20 second side plank L / 20 second side plank R x 4 sets
Resting 90 seconds between sets

Conditioning
For time
100 wall balls
75 burpee
50 assault bike cals

 

Competition

Strength
1. Snatch Grip behind the neck push press
3 reps @ 70% best snatch x 2 sets
3 reps @ 75% x 2 sets
3 reps @ 80% x 1 set

2. 3Rm heavy back squat (go up 5-10lbs from last week) 85% 1 set of 3
+ 1 set 85% amrap

Conditioning
5 sets
6 hang snatch @ 115/75
12 pistols
6 hang snatch
12 bar facing burpees
Rest 5:00 between sets

Accessory work
Front rack BB step ups 16 reps (8 each leg) x 3 sets
GHD # weighted 20 reps x 3 sets
Shoulder  (crossover symmetry) work

1/28/17

Growth & Development/Performance 

TEAMMATE SATURDAY

20 minutes on clock

Buy in 100 assault bike cals  (alternating as you choose to complete cals) 

+

AMRAP

5 burpee

10 boxjumps

5 push press 75/55

(Switching partners every complete round of 5/10/5) rest/work  

 

Competition

Strength

Heavy 3RM hang snatch (within a 15 minute time frame)

+

Conditioning

FOR TIME

30 Overhead squat  135/95

5 Hand stand push up

25 OHS

10 HSPU

20 OHS

15 HSPU

15 OHS

20 HSPU

10 OHS

25 HSPU

5 OHS

30 HSPU

Page 31 of 31« First...1020...2728293031

Pin It on Pinterest