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Sunday 7.2.17

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ACC Only 9-10am

Open Gym 10-12pm

Saturday 7.1.17

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Fitness Conditioning w/Partner
For Time:
30 Cal Row
30 Box Jump or Step Overs (24/20″)
30 Power Snatch
30 K2E
30 Power Snatch
30 Box Jump or Step Overs (24/20″)
30 Cal Row

Sport Conditioning w/Partner
For Time:
30 Cal Bike
30 Box Jump Overs (24/20″)
30 Power Snatch (75/55)
30 T2B
30 Power Snatch (75/55)
30 Box Jump Overs (24/20″)
30 Cal Bike

Competitor Conditioning Solo
For Time:
30 Cal Row
30 Box Jump Overs (24/20″)
30 Power Snatch (75/55)
30 T2B
30 Power Snatch (75/55)
30 Box Jump Overs (24/20″)
30 Cal Row

Friday 6.30.17

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Gymnastics Benchmark
Max Reps of UB Pull-ups

-OR-
Clean & Jerk
60%/2+1
70%/2+1
75%/2+1

Fitness Conditioning
21-15-9:
Deadlifts
H.R. Push Ups
600m Run

Sport Conditioning
21-15-9:
DB Hang Squat Cleans (50’s/35’s)
HSPU
600m Run

Thursday 6.29.17

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Front Squat
60%/2
70%/2
75%/2
80%/2

Fitness Conditioning
For Time:
150/100 Cal Row*

*Every Minute – 4 Burpees

Sport Conditioning
For Time:
150/100 Cal Bike*

*Every Minute – 4 Burpees

Wednesday 6.28.17

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Strength Benchmark
1RM Back Squat

Fitness Conditioning
AMRAP 4:00:
400m Run
15 Burpees
Max Power Cleans
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees
Max Power Cleans *
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees
Max Power Cleans *

*add weight each round on the cleans

Sport Conditioning
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

Tuesday 6.27.17

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Run Benchmark
1 Mile Time Trial
Fitness Conditioning
3-4 Rounds:
13 Thrusters
14 Ring Rows or Banded Pull Ups

Sport Conditioning
6 Rounds:
13 Thrusters (95/65)
14 Pull-Ups

Monday 6.26.17

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1. Gymnastics Benchmark
Max Unbroken Ring Muscle-ups

-OR-

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1

 

Fitness Conditioning
AMRAP 20
Teams of 3:*
10 Med Ball Reverse Lunges (5/side)
10 Alternating Ball Shoulders
20 Lateral 2-foot Bag Hops (each jump = 1 rep)
200m Run
*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.

Sport Conditioning
AMRAP 20
Teams of 3:*
10 Bag Zercher Reverse Lunges (5/side), 75/50
10 Alternating Bag Shoulders, 75/50
20 Lateral 2-foot Bag Hops (each jump = 1 rep)
200m Run
*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.

Sunday 6.25.17

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ACC Only – 9-10am

Open Gym 10-12pm

Saturday 6.24.17

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Fitness Conditioning
3RFT:
800m Run
21 Power Cleans

Conditioning
“Hurricane”
3RFT:
800m Run
21 Power Cleans, 155/105

Friday 6.23.17

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Front Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)2

Fitness Conditioning
1,000m Row
50 Thrusters
30 Ring Rows

Sport Conditioning
“Jackie”
1,000m Row
50 Thrusters (45#)
30 Pull-ups