Monday 2/8/16

Strength

1.) Bench Press- 6x10

Metabolic conditioning  

3 Rounds for max reps

0-1:00 Push Press(115,85)

1:00-2:00 GHD Sit Ups

2:00-3:00 Burpees

3:00-4:00 Box Jumps

 *Rest 3 Minutes Between Rounds.

Accessory: on your own time complete the following.

EMOTM 6 

Evens: 8 Dips

Odds: 10 Goblet Squats HAP

 

 

 

 

Friday 2/5/16

1.) Bench Press-10-5-3-1-1-3-5-10. Weight as needed.

Strength and volume

1-12 ascending ladder.

Dumbbell Man Makers( 1 push up, 1 dB row, 1 dB row) 

Russian twists (35,25)  2 twists=1 rep

Cash out: 50 Bench Dips

**Spend 4 minutes stretching Pecs and front delts with rack and bands. Also focus on steady relaxed breathing. 

 

Thursday 2/4/16

Strength

1.) Back Squat- Max Reps at 70% 1rm

2.) Single Leg Squats- 3x10 each leg. 

Strength and conditioning

10 minutes to find a max of, 1 snatch pull  + 1 snatch.

immediately followed by

5 minute Amrap of  

10 Thrusters 95,65

7 Burpee over bar

rest :90 

2 minute max push press at

50% 1rm. 

Aesthetics- 4x12 Dumbbell Lateral Raise.

 

 

 

Wednesday 2/3/16

Test

1.) Max Unbroken Wall Balls. (20,14)

Strength and Conditioning 

2.) 3 attempts at a 1 pull up with slowest decent possible. If using bands use same bands that would allow 5 strict pull up. 

2.) EMOTM Min 12 minutes 

-10 Hang Cleans(155,105)

-15 Box Jumps

-18 Sumo Dead High Pulls(70,55)

Aesthetics-

3.) 4x12 Dumbbell simultaneous hammer Curl. 45 seconds between sets. Heavy as possible.

 

 

 

 

Tuesday 2/1/16

Strength

1.) Deadlift- 5-5-3-3-3

Metabolic Conditioning  

Jumanji

5 Stations, 2 minutes each station. 60 seconds rest between stations. 

- Front Squat 135,95

- Ring Rows ( feet on box Rx)

- Burpees

- Deadlifts

- Row for calories

 

Advanced Accessory: 9 months+ exp

EMOTM 8 minutes

- 10 H.S.P.U. (minute zero)(alternate rounds strict and efficiency)

- 10 Back Squat (135,95) (minute one) 

 

Monday 2/1/16

Power

1.) Every 2:00 for 12:00 (7 total sets):

3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans)

Begin between 60-70% of 1rm CJ and work to a max for the complex.

Metabolic Conditioning

7 rounds of:

10 Hang Power Snatches 115/75
10 TTB

Rest 1:00 between rounds

Accessory: 100 GHD Swimmmers.

Friday 1/29/16

Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Add your points and post them to comments.