Thursday 9/6/18

THURSDAY 🙂

Little Mitchie

Growth & Development

A. 12:00 AMRAP

3 Rope climb from Floor

6 Burpee Box jump over

9 KBS

+ 6:00 rest

B. 12:00 AMRAP

200m Run

50 single under / 25 double under

.2 mile bike

 

Performance

A. 500m row

+

6 rounds

10 hang clean 95/65  ** 115/75

10 pull up *** 3-4 muscle up

10 box jump

20 double under

+

500m row

Tuesday 9/4/18

Growth & Development

A. 5 Sets
1:00 Assault Bike @ 90%
1:00 Assault Bike @ 50%
+ 6:00 REST

B. 5 sets
10 Calorie Row
10 Goblet Squat
10 DB walking lunges @ moderate weight
+1:00 REST b/w sets

 

Performance

A. 5 Sets
1:00 Row @ 90%
1:00 Row @ 50%
+ 6:00 REST

B. 5 Sets
10 Calorie Bike
15 Kettlebell Swings 53/35
15 H.R. Push-up
+1:00 REST b/w sets

Friday 8/31/18

Growth & Development

A. Deadlift heavy 4 reps (heavier than last weeks set of 5)  building in about 6 sets

B. Deadlift 2 sets of 4 @ 85% of above weight

C. 15/12/9/6/3

DB Clean and Jerk (all on Right, all on Left before moving on)

Wall ball/ goblet squats

100m run between sets

 

Performance

A. EMOM 16

Odd: 3-4 weighted pull ups/ or strict pullups / 1-2 strict muscle up

Even: Barbell bent over row x 8 reps working weight at or  heavier than 115/75

B. 21/15/9

Cal Row

Deadlift 225/155

Box Jump

Thursday 8/30/18

Throw Back Thursday !!!

Growth & Development

A. 8:00 Amrap

8 calorie row

6 DB thruster

4 burpee

+ 4:00 rest

B. 8:00 Amrap

7 sumo deadlift high pull

7 lateral burpee

7 ring row

+ 4:00 rest

C. 8:00 Amrap

12 box jump over

6 Elevated push up

12 ball slams

 

Performance

A. 8:00 Amrap

8 calorie assault bike

6 OHS 115/75

4 bar muscle up /chest to bar

+ 4:00 rest

B. 8:00 Amrap

7 TTB

7 Hang squat clean 115/75

7 lateral burpee

+ 4:00 rest

C. 8:00 Amrap

24 double under

12 wall ball

6 shoulder to overhead 115/75

Wednesday 8/29/18

CHALK UP, ITS WEIGHTLIFTING WEDNESDAY

Growth & Development

** Jerk practice

A. Push Press 5 sets of 3 reps every  :90 seconds Building!  Go off your previous weeks and find a good start weight

B. 10:00 armap

10/8 cal bike

30 single under/ 15 double under

60ft farmers carry 53/35 KB’s

+ 2:00 rest

10:00 amrap

Run 100 meters

6 plank walk outs

12 push press 65/45

 

Performance

A. Back Squat 3RM (5-10) heavier than last week

B. Back squat 2 sets of 3 reps @ 90% of above

C. Clean 2 reps + 1 Jerk every 90%  x 8 sets building from 75%

D. Row Repeats x 4 sets

500m + rest 2:00 between ( try and go harder than last week ) increasing please! Use that pacing

E. Annie

50,40,30,20,10

Double unders

Ab Mat Sit-ups

 

Tuesday 8/28/18

MIAMI WODAPALOOZA 2017!  CORRIN Dying before max BMU

TORTURE TUESDAY – courtesy of Shawn Ellis 🙂

Growth & Development

A. 5:00 ASSAULT BIKE TEST! 45-50 ++ cals GOALS    LFG!  HARD!

B. 6 sets

200m run

21 kettlebell swing

15 burpee

9/6 assault bike cals

+ 2:00 rest between sets
Performance

A. 30:00 AMRAP

400m run

5 pull-up

5 snatch 95/65

5 lateral burpee

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