Fitness

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)

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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

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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 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

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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

Friday, 101218 Fu/Fi

Someone say it was Friday?

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

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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

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Post class:

Weightlifting:

A. Jerk Drive – 3×5@100% of front SqT

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

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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

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Gymnastics:

6 rds afap

10 cal ski erg

1 legless rope climb (high as u have)

10 alt pistols

*legless up and down

Tuesday, 100918

Conditioning:

MAP training

10 min mono piece of choice

:30/:30

Rest 3 min After slow :30

Amrap 10

200m run

60’ Front Rack walk 70/53’s

18 push-ups

Rest 4 min

Amrap 8

8/7 cal Bike

8 Russian KB swing (heavy)

8 t2b

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Post class:

Becomplete:

1. 1 rd; 100 banded scap saueezes + 50 banded tricep extensions + 50 pvc dislocates + 50 hang scap squeezes + 50 body weight ring rows , feet even with hips

Monday, 100818

Weightlifting:

A. Front Alt lunges. 10-16 reps each side

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Conditioning:

10 burpee bj over 24/20

20 DB push Press 50/35‘s

3 Power Cleans 275/183 or 85% ish

10 slam ball burpee bj over 50/30 over 24/20

20 heavy wall balls

3 power cleans

100 DU

20 dB hang squat cleans

3 power cleans

Friday, 100518

A. 50 box step overs afap 50/35’s – 10 min cap

Rest 10

B. Afap

150 DU

60 WB

30 c2b

150 DU

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Post Class:

3 Rounds **NFT
20 Banded goodmornings
16 Banded backward walk
20 alt Banded side steps
**Rest 2 mins between rounds
+
Accumulate 5 mins in Weighted plank
+
Rear seated DB fly 8-10 reps x 4 sets
+
Superset DB Hammer curls and banded triceps press downs ; your choice reps scheme and volume
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