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Monday 12.4.17

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Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

Fitness Conditioning
3 Rounds:
10 Power Snatches (75/55)
20 Box Step Overs (24/20)
30 Wallballs (14/10)

Sport Conditioning
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Saturday 12.2.17

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Fitness Conditioning
AMRAP 25:
Teams of 3:
600 Meter Run (each athlete runs 200m) *can substitue Row
60/42 Calorie Bike
60 Thrusters

Round 1 – 55/35
Round 2 – 65/45
Round 3 – 75/55
Round 4 – 95/65
Round 5 – 115/80

Sport Conditioning
AMRAP 25:
Teams of 3:
600 Meter Run (each athlete runs 200m) *can substitute Row
60/42 Calorie Bike
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

Friday 12.1.17

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Fitness Conditioning
AMRAP 13:
55 Burpees
55 Pull-Ups or Ring Rows
40/20 Calorie Bike
55 H.R. Push-ups

Sport Conditioning
AMRAP 13:
55 Barbell-Facing Burpees
55 Chest to Bar Pull-Ups
55 Calorie Row
55 Handstand Push-ups

After the Workout:

Fitness Midline
Not For Time:
30 K2E or HKR
60 Abmat Sit-Ups

Sport Midline
Not For Time:
30 Toes to Bar
45 GHD Sit-Ups

Thursday 11.30.17

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Back Squat
5×3 @75%

 

Fitness Conditioning
Alternating Tabata x 16 (8 each)
Air Squats
Single Unders

 

Sport Conditioning
Alternating Tabata x 16 (8 each)
Empty Bar Back Squats 45/35
Double Unders

1st 20/10 interval is back squats. 2nd is jump rope. Alternate a total of 8 rounds, for 16 total intervals (8 minutes).

Wednesday 11.29.17

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Snatch
7 Sets (Building to a Heavy):
Power Snatch +
Hang Squat Snatch

Fitness Conditioning
AMRAP 12:
3 Burpee Box Step Overs (24/20)
3 Calorie Row
6 Burpee Box Step Overs (24/20)
6 Calorie Row
9 Burpee Box Step Overs (24/20)
9 Calorie Row

Climb by 3 each round.

Sport Conditioning
AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Bike
6 Burpee Box Jump Overs (24/20)
6 Calorie Bike
9 Burpee Box Jump Overs (24/20)
9 Calorie Bike

Climb by 3 each round.