Tuesday 3/6/18

Fun at the Turf

Both groups lets GET AFTER IT TOGETHER!!!

6:00 Amrap

2,4,6,8,10,12…..

American Kb Swings 53/35

Box jumps

+ 2:00 rest

6:00 Amrap

2,4,6,8,10,12,……..

Power cleans  RX 95/65 …. 65/45 Scaled

HSPU/ hand release push ups

+ 2:00 rest

6:00 Amrap

2,4,6,8,10,12 ……..

Wall balls 20/14 RX ….  14/12 scaled

Push Press RX 95/65 ….. 65/45 Scaled

 

Monday 3/5/18

The Turf has Power 🙂

Growth & Development

A. Back Squats

5 @ 70%  4 @ 75%  3 @ 80%  2 @ 85%  1 @ 90%  Every 2:00

B EMOM x 10:00

Odd: Snatch Grip Deadlift x 8 reps

Even: Ring row x 10

C. EMOM x 10:00

Odd: Hang Kb Snatch x 5 each side

Even: HEAVY DB deadlift x 10

 

Performance

A. Snatch Every :45 TNG x 3 reps  @ 75/55  95/65  115/75  ( you choose a weight for you)  x 10 sets

B. 6 Sets

5 Power snatch 95/65

3/1 Ring Muscle up  (5 chest to bar)

25 Double under

 

 

Thursday 3/1/18

Happy March 🙂

Growth & Development

A. ROMWOD

B. 3 Rounds Not For Time

100m KB/DB farmers carry (challenging weight)

1:00 Plank/ Ring plank hold

Single Arm 1/2 Kneeling Press each side x 8

10 Goblet squats

 

Performance

A. ROMWOD

B. 3 Rounds Not For Time

100m KB/DB farmers carry (challenging weight)

1:00 Ring plank hold

Single Arm 1/2 Kneeling Press each side x 8

5 pistols each side

Wednesday 2/28/17

Growth & Development

A. EMOM x 6:00

4 TNG push press 75/55

B. EMOM x 6:00

5 TNG push jerks 75/55 ++ (95/65)

C. 4 Rounds for time

5 burpee box jump over

10 single arm DB walking OH lunges 35/20

200m run

10 single arm DB walking OH lunges

 

A. Back Squat 75-80%   3 reps x 5 sets @ 02×1  resting 2-3 minutes between

B. 5 Rounds for time

100m run

25 double under

10 burpee box jump over

5 snatches    135/95 … 145/105…. 155/115…. 165/125…. 185/135

each round add weight if YOU CAN if not  please allow Corrin to scale this for you

Tuesday 2/27/18

Growth & Development

0-4 minutes

15/12/9

box jumps 24/20

burpees

5-9 minutes

3 rounds for time

100m run

10 shoulder to overhead 75/55

10-14 minutes

15/12/9

Deadlift 135/95

Hand release push ups

15-19 minutes

3 rounds for time

100m run

10 hang clean 75/55

** you will change the weight on your BB then add weight back **

** If the rounds are not finished before time is up YOU still will stop and rest the next minute and ABORT workout 🙂

 

Performance

0-4 minutes

3 rounds

10 Shoulder to overhead 115/75

100m run

5-9 minutes

15/12/9

box jump overs 24/20

Deadlift 185/135

10-14 minutes

3 rounds for time

10 hang squat cleans 115/75

100m run

15-19 minutes

15/12/9

Hand stand push up / Hand release push ups

Overhead squats 75/55

 

 

Monday 2/26/18

A. Back Squat 1 rep  in  15:00

B. 4RFT

9 Burpee over the rower

9 Calorie row

+ NO REST

2RFT

20/15 Bike Cals

20 Goblet Squats 53/35

 

Performance

A. Power Clean and Jerk  3 TNG 115/75  every :45 Seconds x 10 sets

B. For Time

75 Double under

50 wall balls

25 burpee

50 wall balls

75 Double under

Page 6 of 52« First...45678...203040...Last »

Pin It on Pinterest