Thursday 9.21.17

Bring a Friend Day

Performance
Teams of 2
AMRAP20
50-30-10
Wall Balls
Calorie Row
Sit ups
Lifestyle
Same as Performance
Rehab Upper
Teams of 2
AMRAP 20
50-30-10
Box step ups 35/20
Calorie Row
Sit ups
Rehab Lower
Teams of 2
AMRAP 20
50 Sit ups
40 Cal bike
30 Push ups

Wednesday 9.20.17

Marshall

Performance
Strength:
Jerk – 6 x 3
*3 second eccentric return after each jerk*
Conditioning
21 Clean and jerks 115/75
21 Burpees
Accessory Work – (Time permitting)
200′ Waiter Walk (per arm)
50 Banded tricep push down
1 Minute PVC bench lat stretch
Lifestyle
Strength
Same as performance
Conditioning
18 Clean and jerks 95/65
18 Burpees
Rehab Upper
Strength
Back Squat 6 x 3
3 *Second pause in each squat*
Conditioning
2 Minutes max calorie bike
Rehab Lower
Strength
6 x 3 Bench Press
*3 Second eccentric lower the chest each rep*
Accessory
3 Sets of 10-12 Ring Dips
Crossover Symmetry Iron Scap

Tuesday 9.19.17

Cobbler

Performance
2 Rounds
AMRAP 3
20/16 Cal bike
40 Double unders
rest 3 minutes
AMRAP 3
15 Second L sit hold
25 Air squat
Rest 3 minutes
AMRAP 3
10 Strict Pull up
10 Pistols(per leg)
*3 minute rest between rounds*

 

Lifestyle
2 Rounds
AMRAP 3
20/16 Cal bike
20 Double unders
rest 3 minutes
AMRAP 3
10 Second L sit hold
20 Air squat
Rest 3 minutes
AMRAP 3
5 Strict Pull up
10 Alternating lunges
*3 minute rest between rounds*

 

Upper Rehab
2 Rounds
AMRAP 3
20/16 Cal bike
40 Double unders
rest 3 minutes
AMRAP 3
15 V-Ups
30 Air squat
Rest 3 minutes
AMRAP 3
10 Cal row
10 Alternating lunges
*3 minute rest between rounds*

 

Lower Rehab
2 Rounds
AMRAP 3
15/12 Cal ski
10 Ring rows
rest 3 minutes
AMRAP 3
15 Sit ups
10 Push ups
Rest 3 minutes
AMRAP 3
10 Cal row
10 DB strict press 35/20
*3 minute rest between rounds*

Monday 9.18.17

Omega

Performance
2 Rounds:
2 Minutes Max GHD Sit-up
rest 2 minutes
2 Minutes Max Calorie Row
rest 2 minutes
2 Minutes Max Dumbbell burpee box step up 35/20 each hand, to 20″ box
rest 2 minutes
2 Minutes Max Calorie ski erg
*4 Minute Rest between rounds*
Lifestyle
2 Rounds:
2 Minutes Max V-Ups
rest 2 minutes
2 Minutes Max Cal Row
rest 2 minutes
2 Minutes Max dumbbell burpee box step up
(25/15 each hand)
rest 2 minutes
2 Minutes Max Cal ski
*4 minute rest between rounds*
Rehab Upper
2 Rounds:
2 Minutes Max GHD
rest 2 minutes
2 Minutes Max Cal Row
rest 2 minutes
2 Minutes Max dumbbell box step up
rest 2 minutes
2 Minutes Max Cal bike
rest 2 minutes
*4 minute rest between rounds*

 

Rehab Lower
2 Rounds:
2 Minutes Max T2B
rest 2 minutes
2 Minutes Max Cal Row
rest 2 minutes
2 Minutes Max cal bike
rest 2 minutes
2 Minutes Max Push Up
rest 2 minutes
*4 minute rest between rounds*

Sunday 9.17.17

Breeze

Endurance
Part 1
For Time
1600m
1200m
800m
400m
– Rest 3 minutes between each interval –
Pace should increase for each interval
Part 2
3 x 100m
Rest 2-3 minutes between each interval

Sunday Power Hour

Strength
Kettlebell deadlift: 3 x 12
In between each set:
30 second side plank (per side)
Accessory: 3 Rounds for Quality
5 Jefferson Curls
45 second hollow hold
10 single arm DB Press (per side)

Coach Mallory and the middle school/high school class

Saturday 9.16.17

Remington

Performance
3 Rounds
500m row
400m run
30 push up
15 Strict Pull up
Lifestyle
Same as Performance
Upper Rehab
3 rounds
500m row
400m run
20 Hip extensions
10 box step ups (per leg)
Lower Rehab
4 Rounds
35/30 cal bike
20/16 cal ski
30 Push ups
15 Strict Pull ups

Friday 9.15.17

Beretta

Performance
With an 18 Minute Clock
150 Wall Ball
In remaining time establish 1 rep heavy power clean.
Lifestyle
With an 18 Minute Clock
125 Wall Ball
In remaining time establish 3 rep heavy hang power clean.
Upper Rehab
With an18 Minute clock
5 rounds
15/12 Cal row
10 Kettlebell Goblet squat 53/35
In remaining time establish 3 rep heavy Front Squat
Lower Rehab
5 rounds 15/12 cal row
10 bench press #135/95
In remaining time max strict pull up (must be done in sets of 3)

Thursday 9.14.17

Wiz Kid

Performance
2 Rounds
With a 2 Minute clock
Row 30/25calories
Max strict HSPU
Rest 2 minutes
With a 2 Minute clock
Bike 28/24 cal
Max box jump overs 24/20
Rest 2 minutes
With a 2 Minute clock
20 burpees to target
Max Toes-to-bar
*2 minute rest between rounds
Lifestyle
2 Rounds
With a 2 Minute clock
25/22 row, for calories
Max Dumbbell Strict Press 40/30
Rest 2 minutes
With a 2 Minute clock
22/18 Calorie Bike
Max box jump overs 24/20
Rest 2 minutes
With a 2 Minute clock
15 burpees to target
Max abmat sit-ups
*2 minute rest between rounds
Upper Rehab
2 Rounds
With a 2 Minute clock
Row 25/22calories
Max abmat sit up
Rest 2 minutes
28/24 calorie bike
Max box jump overs 24/20
Rest 2 minutes
20 burpees to target
Max lunges(alternating)
*2 minute rest between rounds
Lower Rehab
2 Rounds
With a 2 Minute clock
25/22 Calorie Row
Max calorie ski erg
Rest 2 minutes
With a 2 Minute clock
28/24 calorie Bike
Max Pull ups
Rest 2 minutes
With a 2 Minute clock
20 burpees to target
Max abmat sit ups
*2 minute rest between rounds

 

Wednesday 9.13.17

Weightlifting Wednesday

Performance
Overhead Squat: 5 x 1
*each rep has a 10 second eccentric lower and 10 second pause in bottom of squat, scale the time descending and in the bottom if needed.
Overhead Squat: 5 x 2 no pause (weight should be similar to part 1)
Accessory Work (time permitting)
Accumulate 2 minute L sit
Accumulate 2 minute in hip extension hold
2 minute pigeon stretch (per side)

 

Lifestyle
Same as Performance

 

Rehab Upper
Front Squat: 5 x 1 – 10 second pause at the bottom of each squat
Front Squat: 5 x 2 – no pause, weight should be similar to part 1
Accessory Work (time permitting)
Accumulate 2 minute L sit
Accumulate 2 minute in hip extension hold
2 minute pigeon stretch (per side)

 

Rehab Lower
Strict Press: 5 x 2, 3 second pause in lockout overhead
Accessory: 3 Rounds for Quality
25 Banded Pushdowns
15 Dumbbell Curls, per arm

Jackie

Tuesday 9.12.17

Homegrown

Performance
6 Rounds: Rotating on the minute
Minute 1: 60 double unders
Minute 2: 10 Deadlift 225/155
Minute 3: Ski 15/12
Minute 4: Rest
Lifestyle
6 Rounds: Rotating on the minute
Minute 1: 40 double unders
Minute 2: 10 Deadlift 185/135
Minute 3: 12/10 Calorie Ski Erg
Minute 4: Rest
Upper Rehab
6 Rounds: Rotating on the minute
Minute 1: 60 double unders
Minute 2: 10 Deadlift 225/155
Minute 3: 18/15 Calorie Bike
Minute 4: Rest
Lower Rehab
6 Rounds: Rotating on the minute
Minute 1: 18/15 cal bike
Minute 2: 12/10 Calorie Ski Erg
Minute 3: 10 Ring Row
Minute 4: Rest

Juliana

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.