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Monday 6.12.17

By: 0

Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1

Fitness Conditioning

For time:
15 push presses
15 Slam Balls
12 push presses
12 Slam Balls
9 push presses
9 Slam Balls
6 push presses
6 Slam Balls
3 push presses
3 Slam Balls

Sport Conditioning

For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent

Use ¾ body weight for push presses and climb a 15-ft. rope.

Sunday 6.11.17

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ACC ONLY  9-10

Open Gym 10-12

Saturday 6.10.17

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0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

Fitness will scale back weight appropriately(See Coach)

Friday 6.9.17

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Strict Press
(65%x3)3

Fitness Conditioning
3 Rounds:
21/15 Calorie Row
18 Wallballs (14/10)
15 KB Swings (35/25)
12 Burpees

Sport Conditioning
4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14)
15 KB Swings (50/35)
12 Burpees

Thursday 6.8.17

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Clean & Jerk
60%/2
65%/2
70%/2
75%/2

“Team Sprints”
Work/Rest with a partner…

Fitness Conditioning

3 Rounds:
200 Meter Run
400 Meter Run
200 Meter Run

Sport Conditioning

3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Wednesday 6.7.17

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Back Squat
(65%/3)3

Fitness Conditioning
21-15-9
Thrusters
Ring Rows

Sport Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Tuesday 6.6.17

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Fitness Conditioning
3RFT:
18/15 Cals Bike
21 Deadlifts
21 Box Jumps or Step Ups

Fitness Conditioning

3RFT:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20″)

Optional Stamina Conditioning (Scale with Coach)
EMOMx
Odd:  10 Wallballs (20/14)
Even: 12/9 Cal Row

Monday 6.5.17

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Power Snatch: (65%/3)3

OHS: (65%/3)3

Fitness Conditioning

30 C&J for Time

Sport Conditioning

“Grace”

30 Clean and Jerks for time 135/95

Sunday 6.4.17

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ACC 9-10am

Open Gym 10-12

Saturday 6.3.17

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Fitness Conditioning w/Partner
5 Rounds:
400 Meter Run
30 Wallballs
30 Box Jumps or Step Ups

Sport Conditioning w/Partner
“Kelly”
5 Rounds:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

Competitor Conditioning – Solo
“Kelly”
5 Rounds:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)