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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

Thursday 6.22.17

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Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1

Fitness Conditioning
200 SU
50 Sit-ups
200m Run
160 SU
40 Sit-ups
200m Run
120 SU
30 Sit-ups
200m Run
80 SU
20 Sit-ups
200m Run
40 SU
10 Sit-ups
200m Run

 

Sport Conditioning
100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run

Wednesday 6.21.17

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Fitness Conditioning

15-9-6:
Snatches
AMSU
Directly into:
15-9-6:
Clean & Jerks
Slam Balls 30/20
Directly into:
15-9-6:
Burpees
Knee Raises or K2E

Sport Conditioning
21-15-9:
Snatches, 115/75
AMSU
Directly into:
21-15-9:
Clean & Jerks, 115/75
C2B Pull Ups
Directly into:
21-15-9:
Bar Facing Burpees
T2B

Competitor Conditioning
21-15-9:
Snatches, 135/95
GHDSU
Directly into:
21-15-9:
Clean & Jerks, 135/95
Bar Muscle-ups
Directly into:
21-15-9:
Bar Facing Burpees
TTB

Tuesday 6.20.17

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Fitness Conditioning
AMRAP 4:
27 Hang Power Cleans
27 Wallballs (14/10)
27 Calorie Row
Rest 4:00
AMRAP 4:
21 Hang Power Cleans
21 Wallballs (14/10)
21 Calorie Row
Rest 4:00
AMRAP 4:
15 Hang Power Cleans
15 Wallballs
15 Calorie Row

2. Stamina Conditioning
EMOMx10:
Odd: 6-10 reps pick a weakness
Even:  6-10 reps pick a different weakness

Sport Conditioning
AMRAP 4:
27 Hang Power Cleans (135/95)
27 Wallballs (20/14#)
27 Calorie Bike
Rest 4:00
AMRAP 4:
21 Hang Power Cleans (135/95)
21 Wallballs (20/14#)
21 Calorie Bike
Rest 4:00
AMRAP 4:
15 Hang Power Cleans (135/95)
15 Wallballs
15 Calorie Bike

2. Stamina Conditioning
EMOMx10:
Odd: 6-10 Power Cleans (155/105)
Even:  6-10 Strict HSPU

Monday 6.19.17

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Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1

 

Fitness Conditioning
AMRAP 18:
12/9 Calorie Bike
15 Box Step Overs
12 Knee Raises
9 DB Front Squats (Bowtie)

Sport Conditioning
AMRAP 18:
18/12 Calorie Row
15 Box Jump Overs (24/20″)
12 TTB
9 DB Front Squats (50’s/35’s)