BP

Tuesday, 101618

Weightlifting:

A1. CG deadlift : heavy 3-5 rep (once break floor each rep there after only lowers to 1-2” off floor before standing up next rep) x 3-4 sets

A2. burpee broad high jump x 2 (2nd jump up to box)

#

Conditioning:

4 rds

400m run

50’ DB OH Walking lunge 50/35 (1 db kicked OH and one in front rack. 25’ with one arm then switch to other arm overhead)

6 hang power cleans 205/133

*modify accordingly for unbroken stations

#

Post class:

BE Complete
A1. DB Bench Press: x8-10 reps w/tempo 3.1.x1
+
A2. Wide grip invert rows w/3 sec decent: x(-2) reps
x4 sets
B1. 40ft Waiters **both
+
B2. Lying wall press: :20-:30 sec
x4 sets
C1: Lateral box step overs w/vest: x16-20 reps
+
C2. Double KB front rack squat hold:60-:90
x4 sets

Monday, 101518 Fu

Announcement:

A. Please welcome Sean to the coaching Staff! Sean has started interning and we are very excited to have him on board.

B. New Shirts Arriving this afternoon

#

Function:

Weightlifting:

A. Front SqT 3.2 cluster @31X1 – :10 count between cluster sets

B. 7 min clock

750m row

Then, amrap

6 wall balls

6 weighted sit-ups

6 no push burpee

Post class;

BEcomplete

Monday, 101518 Fi

Announcement:

A. Please welcome Sean to the coaching Staff! Sean has started interning and we are very excited to have him on board.

B. New Shirts Arriving this afternoon

#

Fitness:

Weightlifting:

A. Snatch: climb to heavy triple , NOT tnG

B. 7 min clock

1000m row @90%

Then, amrap

3 heavy wall balls / 20/14

3 t2b

Post class;

BEcomplete

Monday, 101518P

Announcement:

A. Please welcome Sean to the coaching Staff! Sean has started interning and we are very excited to have him on board.

B. New Shirts Arriving this afternoon

#

Performance:

Weightlifting:

A. Snatch : 3×3@77%, 2×3@80%, 1×3@83%, 2×3@75%

B. 7 min clock

1000m row @90%

Then, amrap

3 heavy wall balls

3 t2b

Post class;

BEcomplete

Friday, 101218 Fu/Fi

Someone say it was Friday?

#

New shirts will be in today / tomorrow and available for purchase!

#

Function / Fitness:

A. SqT Clean + FS + Hang SqT clean + FS; build to max for the day

B. Amrap 10

10 goblet squats 70/53. 53/35

10 weighted sit-ups 30/20 db

2 wall walks / 10 hspu

#

Post class:

Weightlifting:

A. Jerk Drive – 3×5@100% of front SqT

B. Split Jerk: Emom x 10 x 2 reps at 70-75%

#

Becomplete:

A. 10-15 min bike. First 1/2 as :30/:30 ; finish at recovery pace

B. 100 banded scap squeezes +

50 pvc dislocates + 3 min HS hold accumulate + crossover symmetry protocol

Friday, 101218 P

Someone say it was Friday?

#

New shirts will be in today / tomorrow and available for purchase!

#

Performance:

Conditioning:

Amrap 15

30 Back Squat (135, 95Lbs)
30 Toes To Bar
30 Back Squat
30 Deficit Handstand Push-Up (6, 4in)
30 Back Squat
30/20 Ring Muscle-Ups

#

Post class:

Weightlifting:

A. Jerk Drive – 3×5@100% of front SqT

B. Split Jerk: Emom x 10 x 2 reps at 70-75%

#

Becomplete:

A. 10-15 min bike. First 1/2 as :30/:30 ; finish at recovery pace

B. 100 banded scap squeezes +

50 pvc dislocates + 3 min HS hold accumulate + crossover symmetry protocol

Thursday, 101118

Team Thursday

A. Clean + hang clean + Jerk in 13 min

Rest 2-3 min

B. 0-10 min mark

2 rds or amrap

100 Du

50/40 Bike Cal

25 clean and jerks 155/108

Rest 2-3 min

C. Alt 1/1 – amrap 10

5 burpees

7 pull-ups. (C2b for those teams able to sustain)

9 wall balls

Wed, 101018

Conditioning:

:30 dB manmakers 50/35’s

:30 burpees over DB’s

1 min row

Rest 4-5 min x 5-6 rds

#

Post class:

Running:

800-400-400-400-800

Rest 1/1

#

Gymnastics:

6 rds afap

10 cal ski erg

1 legless rope climb (high as u have)

10 alt pistols

*legless up and down

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