Friday 9/22/17

Growth & Development

A. Push Press 3 sets of 5 reps @ 80% of our 3RM Push Press

B. 2RFT

40 cal row

40 sit ups

40 Air Squats

+ 5:00 Rest

C. 15:00 Assault bike

20 seconds sprint 40 seconds recover ( on bike )

 

Performance

A.8:00 EMOM  90% 1RM Clean x 1 Squat clean every minute

B. 3 RFT

21 Toe to bar

15 HSPU/ push press 95/65

9 pistol right  9 pistol left ( or 18 Front squat ) 95/65

+ 5:00 rest

C. 15:00 Rower

20 seconds sprint 40 seconds recover ( on rower )

Thursday 9/21/17

Growth & Development

7:00 AMRAP

100m Run

8 Burpee

4 Front squat/ 8 Goblet Squat

+3:00 rest

7:00 AMRAP

200m Run

8 DB thruster

4 Bike cal

+ 3:00 rest

7:00 AMRAP

30 single / 15 double under

8 Push press

4 push up

 

Performance

7:00 AMRAP

10/8 Assault bike cal

8 Burpees

4 Dead lift 185/135

+3:00 rest

7:00 AMRAP

100m Run

8 box jump

4 Front Squat 135/95

+3:00 rest

7:00 AMRAP

40 Double under

8 Goblet Squat

4 OHS 95/65

Wednesday 9/20/17

Growth & Development

A. Heavy Set of 8 DB Strict press

B.  AMRAP 2:00  of Strict pressing with -10 to 15 lbs from your heavy set of  8 DB

C.  6 sets

:30 seconds Assault bike + :30 seconds rest

:30 seconds Pull-up or Ring rows + :30 seconds rest

:30 seconds Box jumps + :30 seconds rest

 

D. 3 sets :45 second ASSAULT BIKE SPRINT  + 3:00 rest between each HARD EFFORT SPRINT

 

Performance

A.  Front Squat heavy set of 3 with 1 second pause in the bottom

B. Front Squat 2 x 3 85% of above 3RM  No pause

C. 3 sets

10 hang cleans 115/80

10 chest to bar / pull ups

10 hang cleans

10 chest to bar / pull ups

10 hang cleans

+  3:00 rest between sets

D. 3 sets  1:30 ASSAULT BIKE SPRINT + 4:00 rest between each HARD EFFORT SPRINT

Tuesday 9/19/17

Growth & Development

36:00 Minutes

Every 3:00

8 Burpee box jump over

8 Alternating DB snatches

8 Goblet Squat

 

Performance

36:00 Minutes

Every 3:00 RX

8 Burpee  box jump over

8 Hang Snatches 115/80

8 Thruster

 

24:00 Minutes

Every 2:00 ELITE

8 Burpee Box jump over

8 Hang Snatches 115/80

8 Thruster

Monday 9/18/17

Growth & Development

A. Front Squat heavy set of 4 + -10% and perform 2 sets of 4 reps

B. 8 Rounds

100M Run

10 KB swings

10 Dead lift 155/105

 

Performance

A. Push Press @ 85% of our 3RM 4×4 resting 2-3 minutes between sets  (10-12:00 time limit here)

B. EMOM x 10:00

EVEN: 15/12 Calorie Row

ODD: 12 Burpees over the rower

+10:00 REST

C. For Time

40/30 Assault bike calories

25 KB swings 53/35

15 HSPU/ Push Press 95/65

10 Burpee To target

5 Rope Climb / Wall Walks

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