• Wed, 071818

    Strength:

    A. Front squat – 3rm with 1 second pause in hole

    B. Conditioning:

    3 rds

    500m row

    35 wall balls

    15 deadlifts 225/153

    12 burpee box jump overs 24/20

    *15 min cap

    **modify accordingly

    Post class:

    A. 50′ HEAVY sled pushes

    B. Plate OH Tri extensions 4 x 8-10

    C. 1-2 mile cool down run

  • Tuesday, 071718

    @thecleankitchen – home made Mayo; check it out

    #

    A. Snatch up to 3RM from the knee+ 2×5@90%

    (Function and fitness: optional muscle snatch work – DB —> BB)

    B. AfAp

    15/12 cal bike

    6 shoulder to overhead 205/133 *modify accordingly as UB

    15/12 cal bike

    Rest 3-4 minutes x 4 rds

    #

    Post class:

    Becomplete:

    1. Ski erg – 5-6 x 1min max calorie rounds on 1min easy

    2. 15-30 min reverse sled drag. Light weight , constant movement

    3. 5-7 strict t2b x 4-5 sets

    4. individial scap and Thoracic work

    5. crossover symmetry

  • Monday, 071618

    “Eva”

    5 rds

    800m run

    30 kB swings 70/53

    30 pull-ups

    *modify accordingly

    *mini Eva =

    5 rds

    400m run

    15 kB swings

    15 pull-ups

    Etc

  • Saturday, 071418 Fi/P

    Coach Matt

    #

    Fitness / Performance:

    A. Snatch + hang snatch + ohs ; every :90 x 8-10 sets

    b. Running clock

    6 min clock

    30/25 cal bike

    30 Ghd sit-ups / weighted sit-ups

    Amrap db step overs 50/35’s

    #

    Post class:

    Running:

    Track

    1. Warm Up

    – 800 easy

    – 800 as hard straights – easy turns

    – 4 x 50 build on an easy walk back

    2. Main Set 1

    – 12 x 100m on a minute. Once you finish turn and jog back to the start. The next repeat goes on the minute. (Masters 8-10 x 100m)

    3. Main Set 2

    – 1200 at a moderate to low hard effort(Masters 800)

    3. Cool Down

    – 600-800m easy

  • Friday, 071318

    .

    All:

    A. Back squat. 1rm with 3 second pause

    B. 3 rds

    750m row

    10 clean and jerks 205/133

    18 burpee box jump overs

    **modify weights

  • Thursday, 071218

    Keefe Fundraiser

    #

    Team Thursday

    A. Clean + clean below knee + Jerk; to single in 13-14 min

    Get 2-3

    B. Amrap 10 – alt rds

    10/8 cal row

    8 thrusters 95/63

    6 burpees over bar

    Rests 2-3

    C. Amrap 10

    Buy in: 600m run alt every 200m

    The,

    Amrap remainder of time ,

    40 hang db clean and jerk

    40 dB front squats

    40 push-ups

    40 air squats

    80/64 cal row