Friday 10.20.17

Uncle Freddy!!! At our first location where it all started!

Growth & Development

A. RDL 80% of 1RM Clean x 5 reps @ 22×1 x 4 sets 1:30 rest between sets

B1. Back extensions 5.5 cluster + :15 seconds rest

B2. Weighted plank holds  x 1:00 + 2:00 rest between sets x 3 sets

C. 3 Rounds

400m run

20 KB swings

20 Goblet squats

+1:30 rest between rounds

 

Performance

A. Single Leg Barbell RDL x 10 each leg   x 30 sets

B1. Ring dips 8-10 reps (or clusters 2.2.2.2 or 4.4 ) + :15 seconds rest

B2. Barbell bent over row x 10 reps 20×1 + 2:00 rest x 3 sets

C. 5 Rounds for Time

8 A.B cals

8 DB snatch

8 burpees

 

Thursday 10.19.17

Growth & Development

20:00 AMRAP

15 Calorie Row

10 Wallballs

5 Deadlift 155/115 … 135/95

 

Performance

A. Front Squat

Set

1. 5 reps @ 60%

2.  5 reps @  70%

3.  5 reps @ 70%

4.  5 reps @ 70%

 

B.  For Time

30 Burpee Box jump over 30/24

60 Double under

30 Toe to Bar

60 Double Under

30 Hang Squat Clean 115/75 …. 95/65

Wednesday 10.18.17

Growth & Development

A. Front Squats 55%  Every :90 seconds x 5 reps

8 sets + 1 set AMRAP

 

B1. Banded good mornings x 10

B2. DB RDL x 10

B3. DB Russian Twist x 10

x 3 sets

C. EMOM 12:00

Odd: 8 Thruster + 4 BFB

Even: 5 Burpee Pull-ups  ( 5 burpee + 5 ring rows )

 

Performance

A. Snatch 85% Every :90 second x 8 reps

B. Split Jerk x 2 reps every :90 seconds building up

Set 1 70%

Set 2 70%

Set 3 75%

Set 4 80%

Set 5 85%

Set 6 90%

 

C. EMOM x 12:00

Odd: 3 touch n go power snatch 95/65 ** 135/95

Even: 2 Rope climb or 6 elevated ring rows

Tuesday 10.17.17

#conditionedbycorrin

Growth & Development

A.

10 box jump over 30/24

40 single unders // 20 double unders

10 Assault Bike cals

+ 1:00 rest between each set  x 6 sets

+ 5:00 rest

 

B.

20 Slam balls

100m run

10 Assault bike cals

+ 1:00 rest between each set x 6 sets

 

Performance

A. Back Squats

8 reps @70%

6 reps @80%

4 reps @85%

2 reps @ 90%

1 rep @ 92-95% ++

 

B. EMOM 21:00  (7 sets )

Minute 1) 10 ring dips // 20 OH Plate tricep extensions

Minute 2) 10 thruster 115/75

Minute 3) 6 strict HSPU // 6 kipping HSPU // 10 Push press (not jerk)

 

 

 

 

Monday 10.16.17

Growth & Development

A.  Back Squat

5 reps @ 70%

3 reps @ 80%

1 rep @ 90%

B. 3 Rounds

400m Run

10 hang squat cleans 95/65 ( scaled down ** 20 DB hang power cleans )

20 Front Rack lunges alternating  ( scaled down  ** 20 DB step ups )

 

Performance

A. Clean and jerk @ 80% Every 2:00  1.1.1 cluster (10 seconds rest between each set, set your back, breath throughout )  x 5 sets  (10:00)

B. Every 8:00 x 32:00 total ( 4 sets )

35/25 Assault bike cals

15 Burpee Box jump overs 24/20′

10 bar muscle ups / C2B / Pull-ups

 

 

Saturday 10.14.17

#conditionedbycorrin

8 Rounds

15 Deadlift 135/95

15 Shoulder to overhead  95/65

15 bar facing burpees

**TWO BARBELLS CAN BE SET UP**

 

** Partner 1 will do 15 deadlifts , Partner 2 will do 15 shoulder to overhead, Partner 1 will do 15 bar facing burpees , …… until 8 full rounds are complete

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