Thursday 11/6/18

Growth & Development

A. 12:00 Amrap
12 DB Thruster
30 single under
6 Pull-up ( 8 ring row )

+ 4:00 rest

B. 9:00 Amrap
10/8 Assault bike calories
10 KB swings
5 Goblet squat

+ 3:00 rest

C. 6:00 Amrap
:30 seconds Row sprint
8 burpee to plate

 

Performance

A. 12:00 Amrap
15/12 Assault Calories
10 Kb swing 53/35
5 Goblet squat

+ 4:00 rest

B. 9:00 Amrap
35 Double Under
8 hang squat clean 115/75
6 S2OH

+ 3:00 rest

C. 6:00 Amrap
:30 seconds Assault bike sprint
8 Burpee to plate

Wednesday 12/5/18

Weightlifting Wednesday

Growth & Development

A1. Deadlift x 2 reps heavier than last week
A2. Strict press from floor (athlete chooses load & can increase per set)  x 6 reps
A3. Ring Row 6-8 reps
x 4 sets resting as needed

B. For Time
10,9,8,7,6,5,4,3,2,1
Wallball/ goblet squat
Burpee
Box jump over

 

Performance

A. Snatch Balance + 2 OHS every :90 seconds x 6 sets ( go off last weeks numbers and add some if possible)

B. 4 Rounds .
400./300m Row
7 Snatch 95/65
7 lateral burpee
7 Toe to bar

Tuesday 12/4/18

Growth & Development

A. EMOM 10:00
Odd: 10 front squat 75/55 ( goblet for those who cannot perform)
Even: 10 Lateral Burpee ( or Burpee over KB)

6:00 rest

B. 30 clean and jerk for time 135/95 …. Please allow coach to scale for you

Performance

A. EMOM 6:00
Odd: 13 cal row
Even: 13 burpee over rower
GOOOOO 110% HARD make it happen 🙂

+10:00 rest

B. 30 clean and jerk for time 135/95

Monday 12/3/18

Growth & Development

A.  Back Squat
5 reps @ 70%
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
5 reps @ 75%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 85-88%

B. 5 Sets
1:00 Kettlebell swings
1:00 Assault bike cals ( stay consistent every round with calories)
1:00 Box jump step down
1:00 rest

 

Performance

A. Every :90 seconds x 8 sets starting at 70% load and build as appropriate
Power clean + 2 Front squat + Hang squat clean ( do not drop BB)  NO Fails.  Start to figure out your body This is to build strength however not everyday is a MAX out attempt

B. For Time
21-18-15-12-9-6-3
wallball 20/14
30 double under (every round) ** 15 scaled double under
Burpee

Friday 11/30/18

Growth & Development

A. Front Squat x 2 reps x 5 sets @ 30×1
building to 75% only add and go up by 5’s if possible without losing TEMPO 3 seconds down

B1. Russian KB swings x 15 reps  + 15 seconds rest into
B2. Assault bike calories x 12/9 reps + 15 seconds rest into
B3. Shoulder to overhead press x 9 reps + 15 seconds into 6 sets

 

Performance

A. Back Squat
3 reps @ 70
2 reps @ 75
1 rep @ 80%
3 reps @ 75%
2 reps @ 80
1 rep @ 85%

B. 5 sets
15 Calorie Row
5 ring Push up
100m Run
5 Shoulder to overhead 135/95
15 calorie row
5 Burpee box jump step down 30/24′
+ 90 second rest between sets GOOOO HARD

Thursday 11/29/18

HAPPY 34th to MALLLLY MAL!!!

Growth & Development

A. 10:00 AMRAP
12 Knee to elbow / 6 TTB
100 single under
6 hang clean 75/55

+ 4:00 rest

B. 10:00 AMRAP
5 Shoulder to overhead 75/55
10 lateral burpee
7/5 assault bike cals

+ 4:00 rest

C. 10:00 AMRAP
12 DB snatch
8 Barbell Front Squat 75/55
12/8 cal row

 

Performance

A. 10:00 AMRAP
12 TTB
50 Double under
6 Squat Clean 185/135……135/95…..115/85

+4:00 rest

B. 10:00 AMRAP
5 Deadlift 225/155 …. 185/135
13 Push up
9 box jump step down

+4:00 rest

C. 10:00 AMRAP
8 Lateral Burpee
16 DB snatch 50/35
8/6 Assault Bike cals

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