Wednesday 6/13/18

Growth & Development

A. Front Squat building to a heavy set of 3 for the day  quick build x 10:00

B. Front Squat  @ 80% of above 3×3

C.  5 rounds

10 DB snatch alternating 20+/ 35+

20 ab mat sit ups ( or V- ups if you can )

250/300m row

30 Single under /30 double if you can

 

Performance

A. Front Squat building to a heavy set of 3 for the day quick build x 10:00

B. Front Squat @ 80% of above 3×3

C. 5 rounds

Every 3:00

200m run

5 TNG squat clean (NOT FROM HANG) 115/75

50 double under

Tuesday 6/12/18

Growth & Development

A. 3 rounds for time

400m run

20 wall balls / Goblet squats

+ 2:00 rest between sets

B.  3 Rounds for time

15 DB dead lift 50/35 ++

15 Burpees

+ 2:00 rest between sets

C. 3 Rounds for time

21 KBS

250 m Row

+ 2:00 rest between sets

 

Performance

A. 3 rounds for time

400m run

15 OHS 95/65

+ 2:00 rest between sets

B.  3 rounds for time

12 Dead lift 185/135

12 Barfacing burpee

+ 2:00 rest between sets

C. 3 rounds for time

21 DB Front rack squat 50/35#

21 box jump 30/24′ (if possible)

+ 2:00 rest between sets

 

Monday 6/11/18

Growth & Development

A. Strict press off rack building to a heavy set of 3   8:00 build up fast

B. Strict press off rack 80% of above and perform 5 sets of 3

C. 3 sets

3:00 on clock

10 hang clean 95/65

100m run

10 shoulder to overhead 95/65

+ max air squats in remaining time

+ 1:00 rest after the 3:00 minutes

 

Performance

A. 3RM hang Snatch ( do not drop the bar!!)  Building in 10-12:00

B. EMOM x 8:00  100% of our 3RM above x 1 squat snatch ( from the floor)

C. 3 sets

3:00 on clock

10 chest to bar / 5 Bar muscle up

100m run

10 hang clean 115/75

+ max wallballs 20/14 in remaining time

+ 1:00 rest after 3:00

Saturday 6/9/18

Partner Saturday

For Time ( please pick someone with the same skill level as you )

50 HSPU / Shoulder to overhead 75/55

50 TTB/ Knee to elbow

800m run together

50 Front Rack Lunges 75/55

50 Burpee

50 Box jumps

22:00 Cap

+ 5:00 rest

Amrap 10:00 Partner  ( Partner a. will perform 30 double under // Partner b. will perform 20 wall ball // Partner a. will perform 5/5 hang clean and jerk etc.  for 10;00)

30 Double under / 60 single

20 Wallball/ Goblet squat

10 DB hang clean and jerk ( single arm 5/5) 50/35#

Thursday 6/7/18

Growth & Development

10:00 Amrap

100m run

15 KBS

10 HR push ups

+ 5:00 rest

10:00 Amrap

15 Goblet squat

10/8 Ass bike

Single arm Push press 10/each side

+5:00

10:00 Amrap

5 Burpee to target

10 toes to ring ( knee to elbow )

5 dead lift 135/95

10 cal Row

 

Performance

10:00 Amrap

12 Calorie Row

9 OHS 95/65

6 Burpee over rower

+ 5:00 rest

10:00 Amrap

100m run

10 HSPU  ( shoulder to overhead ) 95/65

25 Double under

5/3 bar muscle up  ( 10 pull-up)

+ 5:00 rest

10:00 Amrap

10 Alternating Pistols  ( 20 wall ball) 20/14

10/8 assault bike cals

20 DB snatches 50/35

Wednesday 6/6/18

Growth & Development

A. Front rack/ Front Squat 101 ( coach spends about 10 minutes with beginners to go over front rack positiong)

B. Barbell Bench Press w/ 3 seconds pause in bottom x 2 reps ( work in 2’s so you have a spot for this) heavy as possible x 5 sets

C, 18/15/12/9/6/3

Calorie row

Box jumps

 

Performance

A. Front Rack Step up x 10 each side heavy as possible x 3 sets  rest as needed

B. 21/18/15/12/9/6/3

Wall ball

Box jumps

Kb swings

Page 5 of 62« First...34567...102030...Last »

Pin It on Pinterest