Saturday 6/3/17

TEAM MATE SATURDAY !!

Growth & Development 

5 Rounds

500m row or 30 bike calories

40 Goblet Squats

40 KB swings

40 burpees

40 push press (athletes choose weights)

40 sit ups

500m row or 30 bike calories

30 Goblet Squats

30 KB swings

30 Burpees

30 push press

30 sit ups

500m row or 30 bike calories

20 goblet squats

20 kb swings

20 burpees

20 push press

20 sit ups

 

Performance 

500m row or 30 bike calories

40 thruster 65/45

40 sumo deadlift high pull

40 burpees

40 medball cleans

40 wall balls

500m row or 30 bike calories

30 thruster

30 sumo highpull

30 burpees

30 medball cleans

30 wall balls

500m row or 30 bike calories

20 thruster

20 sumo highpull

20 burpees

20 medball cleans

20 wall balls

Friday 6/2/17

TGIF

THANKFUL TO HAVE STEPH AT THE GYM AND PROUD TO ANNOUNCE HER MEMBER OF THE MONTH! WAY TO GO STEPH

 

Growth & Development

** BARBELL WARM UPS**

Strength

  1. Farmers carries x 100m meters + rest 2 minutes exactly x 3 sets
  2. Soresons holds x 20 seconds weighted or non- weighted x 3 sets

Conditioning

LURONG CHALLENGE

 

Performance

** BARBELL WARM UPS**

Strength

  1. Snatch grip DEADLIFT 5×5 @ 100% of 1RM snatch (focused on snatch position, if need to lower weight for positioning this is fine and encouraged)
  2. Pull-ups every 2:00 x 14:00  REPS = 2-3 weighted or 4-5 non weighted   (people using bands at our feet will do negative holding 2 seconds at the top and 3 seconds descending)

Conditioning

LURONG CHALLENGE

Thursday 6/1/17

#conditionedbycorrinthursdays

Growth & Development

10:00 on the clock

1600 m run

Remaining time max Wall balls or Goblet squats

+ rest 10:00

For time

1000m Row

30 Ring row

20 burpees

 

Performance

10:00 on the clock

1600m run

Remaining time max Clean and Jerks  95/65

+ 10:00 rest

For time

50 Bike calories

40 wall balls

30 slam balls

Wednesday 5/31/17

Growth & Development

Strength

  1. 8 rep Front squat going heavier than last week’s 10 rep x 4 sets , resting 1-2 minutes between sets
  2. Every 2:00 x 16:00  5 Deadlifts  (135/95)  + 5 lateral burpees

Conditioning

AMRAP 12:00

20 knees to elbow

15 box jumps jump over

10 american kb swings

 

Performance

Strength

  1. 5×5 back squats 70%
  2. behind the neck snack grip push press x 1 + 1 ohs x 6 sets , resting 1-2 minutes between sets
  3. Snatch single clusters of 3 (1. 1. 1 )  Every 2:00 x 16:00   YOU CAN INCREASE WEIGHT TOWARDS THE END

Conditioning

For time

40 lateral burpees

30 push press 65/45

100 double under / 200 single under

 

Tuesday 5/30/17

Growth & Development

Strength

  1. Suitcase step ups x 10 each leg  x 4 sets resting 1-2 minutes between each set

Conditioning

30:00 on the clock

You will be on the Rower or Bike for 30:00, getting off every 5:00 to perform

10 slam balls

5 KB hang snatch (each arm)

10 slam ball Russian twist

0,5,10,15,20,25,30 done

 

Performance

Strength

  1. Suitcase step ups 10 each leg x 4 sets resting 1-2 minutes between sets

Conditioning

30:00 on the clock

You will be on the Rower or Bike for 30:00 getting off every 5:00 to perform

10 hang cleans

5 single arm DB press (on each side)

10 GHD sit ups

 

0,5,10,15,20,25,30 Done

Friday 5/26/17

Growth & Development

Strength

  1. Bench Press, working to a heavy set of 5 then taking 85% of this number and working 5 sets of 3 reps

2a. BB high pulls x 8 reps rest 15-30 seconds

2b. accumulate 1:00 plank hold resting 1:00 x 4 sets

Conditioning

6 sets

:30 seconds air squats , rest 15 seconds

:30 seconds AB sprint , rest 2:00

 

Performance

Strength

  1. Snatch Deadlifts  5×5 70% of 1RM  Deadlift
  2. Pull-ups 2-3 reps x 5 sets (if you cannot perform pullup you can do negatives or 8-10  ring rows)

Conditioning

4 sets

:45 seconds on the clock, Perform 10 front squats 75/55 with remaining time sprint on the rower for  max CALS

100% effort given , resting 4:00  between each set

+

4 sets

Row 10/8 calories AFAP x 3 sets  resting 1:30 between sets

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