Growth & Development workouts

Check back often to view the latest workouts from our coaches!

Wednesday 2/1/17

Growth & Development Strength  5 rep max back squat, going up from last week then 90% x 5 reps, 90% x amrap 2a.  Ring Rows x 8 reps 30x1 no rest 2b.  Heavy Russian KB swings x 8 reps  4 sets , reset 1:00  Conditioning  12 minutes 30 seconds row @ 80% 30 secods row...

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1/28/17

Growth & Development/Performance  TEAMMATE SATURDAY 20 minutes on clock Buy in 100 assault bike cals  (alternating as you choose to complete cals)  + AMRAP 5 burpee 10 boxjumps 5 push press 75/55 (Switching partners every complete round of 5/10/5) rest/work  ...

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1/26/17

 Growth & Development #conditionedbycorrinthursdays 10 minute Amrap 10 Russian Swings 10 Goblet squat Plate push (turf) x 10m(4x) + rest 5:00 10 minute Amrap 10 boxjumps 10 push press 10 lateral burpees   Performance  #conditionedbycorrinthursdays 10 minute...

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1/25/17

Growth & Development Strength Back squat 5RM go up front last week, then 85% 5x5 A.  DB bench press x 12 reps(30x1)  + B. Fat bar upright row x 12 reps x 3 sets Conditioning 3 sets 15 wall balls 15 bike cals + 3:00 rest 3 sets 15 hand release push-ups 15 bike cals...

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1/24/17

Growth & Development  Gymnastic Skill Wall walks/ holds 10 minutes to work on this (coach will give you set reps) Conditioning 3 Rounds for time 20/15 Assault bike cals 20 DB thruster 20 Boxjumps   Performance  Gymnastic Skill Hand stand push ups/ holds 10...

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1/23/17

Growth & Development Strength 1a. Strict Press work to a heavy set of 8 in each set x 4 1b. DB Step ups 8 each leg x 4 sets Conditioning 21/15/9/6/3 KB swings 53/35 Burpees   Performance Strength 1a. Inverted Rows 6 reps x 4 sets 1b. DB split Squats 6 reps...

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1/21/17

Saturday Partner Workout Growth & Development  21/15/9 DB Push Press  athlete chooses weight  Walking lunges (Partner 1 will do 21 Push Press, Partner 2 will do 21 Push Press.  Partner 1 will do 21 walking lunges, Partner 2 will do 21 walking lunges... and so on) ...

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