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Saturday 11.18.17

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Fitness Conditioning
Teams of 4:
Partners 1 & 2 will complete 5 rounds:
115/80 Deadlift, 12 reps
115/80 Hang power clean, 9 reps
115/80 Push jerk, 6 reps
While Partner 3 & 4 Row for max calories.  When 5 rounds are complete they switch.

2 Scores – Time and Max calories

Sport Conditioning
Teams of 4:
Partners 1 & 2 will complete 5 rounds:
155/105 Deadlift, 12 reps
155/105 Hang power clean, 9 reps
155/105 Push jerk, 6 reps
While Partner 3 & 4 Bike for max calories.  When 5 rounds are complete they switch.

2 Scores – Time and Max calories

 

Friday 11.17.17

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Weightlifting
On the 2:00 x 5:
3 Hang Squat Cleans + 1 Jerk

Fitness Conditioning
3 Rounds:
7 Burpee Jumping Pull Ups
50 Air Squats
10 Hang Power Snatches (75/55)

Sport Conditioning
3 Rounds:
7 Bar Muscle-Ups
50 Air Squats
10 Hang Power Snatches (105/75)

Competitor Conditioning
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

 

 

Thursday 11.16.17

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Skill Work
10 minutes of Skill work or Mobility

Fitness Conditioning
Teams of 3
AMRAP 25:
10 Reverse Lunges
10 KBS (50/35)
20 Lateral Hops
200 Meter Row

*Relay style. Athlete 2 can start once athlete 1 leaves for the row.

Sport & Competitor Conditioning
Teams of 3
AMRAP 25:
10 Sandbag Zercher Reverse Lunges S(50/35) C(70/50)
10 Sandbag to Shoulder S(50/35) C(70/50)
20 Lateral Sandbag Hops
200 Meter Row

*Relay style. Athlete 2 can start once athlete 1 leaves for the row.

 

Wednesday 11.15.17

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Deadlift
6×3
Climbing in weight

Fitness Conditioning
AMRAP 15:
10 Deadlifts (155/105)
15 Calorie Row
20 Wallballs (14/10)

Sport Conditioning
AMRAP 15:
10 Deadlifts (185/135)
15 Calorie Bike
20 Wallballs (20/14)

Competitor Conditioning
AMRAP 15:
10 Deadlifts (225/155)
15 Calorie Bike
20 Wallballs (20/14)

Tuesday 11.14.17

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Handstand Push-ups 
Accumulate 25 Strict or 45 Kipping

or – use varied progressions with Coach

Fitness Conditioning
AMRAP 15:
60 Single Unders
15 Power Cleans (95/65)
60 Single Unders
15 K2E or HKR

Sport Conditioning
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Reminder— No Open Gym Today!

Monday 11.13.17

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Squat Snatch Complex
On the 1:30 x 7
Hang Squat Snatch + Squat Snatch

Drop between repetitions. Building in weight.

Fitness Conditioning
Ascending Ladder for 7 Minutes:
3 Thrusters (75/55), 3 Burpees
6 Thrusters (75/55), 6 Burpees
9 Thrusters (75/55), 9 Burpees

Sport Conditioning
Ascending Ladder for 7 Minutes:
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees

Saturday 11.11.17

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Fitness Conditioning -Teams of 3
30 XD Balls over Shoulder 80/60
30 Burpees
30 Pull Ups or Ring Rows
20 XD Balls over Shoulder
20 Burpees
20 Pullups or Ring Rows
10 XD Balls over Shoulder
10 Burpees
10 Pull Ups or RIng Rows

Sport Conditioning -Teams of 3
30 XD Balls over Shoulder 100/80
30 Burpees
30 C2B Pull Ups
20 XD Balls over Shoulder
20 Burpees
20 C2B Pullups
10 XD Balls over Shoulder
10 Burpees
10 C2B Pull Ups

Friday 11.10.17

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Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%

Fitness Conditioning
4 Rounds:
21 Air Squats
12/8 Calorie Bike
12 Alternating Dumbbell Snatches (30/20)

Sport Conditioning
5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)

Thursday 11.9.17

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Fitness Conditioning
200 Single Unders, 50 AbMat Sit-ups, 200m Run
150 Single Unders, 40 AbMat Sit-ups, 200m Run
100 Single Unders, 30 AbMat Sit-ups, 200m Run
50 Single Unders, 20 AbMat Sit-ups, 200m Run
25 Single Unders, 10 AbMat Sit-ups, 200m Run

Sport Conditioning
100 Double Unders, 50 AbMat Sit-ups, 200m Run*with Sandbag 50/25
80 Double Unders, 40 AbMat Sit-ups, 200m Run*
60 Double Unders, 30 AbMat Sit-ups, 200m Run*
40 Double Unders, 20 AbMat Sit-ups, 200m Run*
20 Double Unders, 10 AbMat Sit-ups, 200m Run*