Tuesday 6/5/18

Growth & Development

A. 5 Rounds for time

10 power clean 75/55

10 lateral burpee

+ 10:00 rest

B. 5 Rounds for time

10 knee to elbow

10 power snatch 75/55

 

Performance

A. 5 Rounds for time

10 power clean 95/65

10 lateral burpee

+ 10:00 rest

B. 5 Rounds for time

10 toe to bar

10 Squat snatch 95/65

Monday 6/4/18

Growth & Development

A. Snatch Grip Deadlift 3 position pause 3.2.1 @ 2 seconds holds x 3 reps x 6 sets Starting with your 1RM weight and adding each set

B. 5 sets

15 DB Deadlift  ( you choose something heavy enough for this and shoulder to overhead )

10 Assault bike cals

15 DB shoulder to overhead ( use same weight you use for deads )

10 Row cals

+ 2:00 rest between sets

 

Performance

A. 4 sets

1 power snatch EMOM @ 75-80%

B. 3 sets

1 hang Squat snatch EMOM @ 80-85%

C. 2 sets

1 squat snatch EMOM @ 85-90%

D. 3 rounds for time

5 hang squat clean 155/105

10 bar facing burpee

30 double under

10 pull-ups

5 box facing burpee box jump (NOT OVER)

 

 

Friday 6/1/18

THRUSTER FRIDAY 🙂

Growth & Development

A. Front Squat @ 70% of your 1RM @ 03×1 x 3 reps  every 2:00 x 5 sets  ( 10 goblet squat to target @ 30×1 x 5 sets every 2:00)

B.  50 DB Thruster  Every 1:00 x 5 box jump

 

Performance

A. Clean & Jerk  every 2:00 x 5 sets @ 75% x 2 reps

B. 50 thruster 95/65  Every 1:00 x 5 burpee

5/31/18

THUUURSDAY !

Growth & Development

7:00 AMRAP

15 Wall ball

5 Deadlift 135/95

15 Slam ball

5 Burpee to Plate

+ 2:00 rest

7:00 AMRAP

200m run

8 Shoulder to overhead 75/55

40 single under

8 hang clean

+2:00 rest

7:00 AMRAP

21 KBS

12 jumping pull up

100m Run

+2:00 rest

 

Performance

7:00 AMRAP

12 wall ball

9 Dead lift 185/135

6 lateral burpee

+ 2:00 rest

7:00 AMRAP

200m Run

10 box jump over

5 hang snatch  95/65

50 double under

+ 2:00 rest

7:00 AMRAP

100 m run

12 DB alternating Snatch 50/35

100m run

9 Chest to bar pull-ups

+ 2:00 rest

 

 

Wednesday 5/30/18

Growth & Development

A. Push Press 101/ Push Jerk 101/ Split Jerk 101  10-15 minutes explaining these movements with PVC

B. Dumbbell incline bench press heavy sets of 8 reps x 4 sets resting 1-2:00 between sets ( set up incline with plates under bench)

C. Plank Holds weighted with partner :30-:45 on  x rest as long as needed to recover between sets x 4 sets

D. 5 Rounds for time

5 burpee

10 ring row

15 box jump step down

 

Performance

A. Front Squat x 3 reps @ 70% of your 1RM  @ 33×1 x 5 sets ( tempo 3 down 3 pause)

B. For Time

1250m row

10 cleans 135/95

10 handstand push up (Shoulder to overhead)

750m row

15 cleans 115/75

15 hand stand push up (shoulder to overhead)

250m row

20 cleans 95/65

20 handstand push up (shoulder to overhead)

** if you cannot perform the number of HSPU please perform shoulder to overhead** Do not scale down the hspu amount

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