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Thursday 5.18.17

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Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1

Fitness Conditioning
AMRAP 15:
20 Calorie Row
17 Power Snatches
20 Box Jumps or Step Ups
17 Wallballs 14/10

Sport Conditioning
AMRAP 15:
20 Calorie Bike
17 Power Snatches (75/55)
20 Box Jumps (24/20)
17 Wallballs (20/14)

Wednesday 5.17.17

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Conditioning
“Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Split Jerk
Rest as needed between sets  *Goal is to build in weight each set
High Hang = Pockets
Hang = Knees
Full = Ground

Optional Midline

5 Rds: 5 Tire Flips+5 Sledge Swings(each side)

Tuesday 5.16.17

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Power Snatch
60%/3
65%/3
70%/3
Sport – (75%/3)3

Fitness Conditioning
AMRAP 4:
27 Calorie Row
27 Burpees
27 Jumping CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 K2E or Hanging Knee Raise
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Jumping Pull-ups

Sport Conditioning
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

Optional Gymnastics Conditioning
EMOMx10:
Odd: 3-6 Strict HSPU
Even: 2-3 Muscle-ups

Monday 5.15.17

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Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

Fitness Conditioning
21 Thrusters
21 KB Swings
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run

Sport Conditioning
21 Thrusters (95/65)
21 KB Swings (70/50)
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run

Sunday 5.14.17

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ACC Only 9-10am

Open Gym 10-12pm

Saturday 5.13.17

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Partner Fitness Conditioning
50 Cal Row
50 Box Jump or Step Overs
50 Deadlifts 135/95
50 Wallballs 14/10
50 Push Ups
50 Wallballs 14/10
50 Deadlifts 135/95
50 Box Jump Overs
50 Cal Row

Partner Sport Conditioning
50 Cal Bike
50 Box Jump Overs (24/20″)
50 Deadlifts (185/125)
50 Wallballs (20/14)
50 Ring Dips
50 Wallballs (20/14)
50 Deadlifts (185/125)
50 Box Jump Overs (24/20″)
50 Cal Bike

Friday 5.12.17

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Front Squat
(65%/3)3

Conditioning
“Nancy”
5RFT:
400m Run
15 OHS (95/65)

*Scale as needed.

Optional Midline Conditioning
50 GHDSU

Thursday 5.11.17

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

Fitness Conditioning

3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses
15 Deadlifts

Sport Conditioning

3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (35s/20s)
15 Deadlifts (205/145)

Optional Gymnastics Conditioning
3 RFT:
50 Double-unders
15 Kipping HSPU

 

Wednesday 5.10.17

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Fitness Conditioning

21 – 15 – 9:
Row for Calories
Burpees

21 – 15 – 9:
Medball Squat Cleans (20/14)
200 Meter Run

21 – 15 – 9
Bike for Calories
Kettlebell Swings (50/35)

 

Sport Conditioning
For time:
21 – 15 – 9
Bike for Calories
Kettlebell Swings 70/50
Directly into
12 – 9 – 6:
Squat Cleans (155/105)
200 Meter Run

directly into
18 – 12 – 6:
Row for Calories
Lateral Burpees over the bar

Optional Midline
A.  6x:20 L-Sit hold (Rest as needed)
B.  3×1:00 D-Ball Bear Hug Hold (150/100)

Tuesday 5.9.17

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Power Snatch
(65%/3)3

Fitness Conditioning
AMRAP 15:
15 Box Jump or Step Overs
12 Push Ups
9 Power Cleans

Sport Conditioning
AMRAP 15:
15 Box Jump Overs (24/20″)
12 Ring Dips
9 Power Cleans (155/105)

Optional Midline Conditioning
3×10 Strict T2B
3×25 Hip Extensions