Weekly Programming: 0521 – 0527

Monday, May 21, 2018

L200

A.
Bench Press: Max for Day

B.
10 Minute AMRAP:
– 10 Ring Dips
– 15 Box Jumps 24/20″

L100

A.
Pendlay Row: 5 x 5

B.
10 Minute AMRAP:
– 10 Push Ups
– 20 Alt. Lunge Jumps

 


Tuesday, May 22, 2018

L200

A.
Pause Front Squat: 6 x 1
*Add weight each set. Rest 2 minutes between sets. Tempo is 3-2-1.

B.
Three 2-Minute Rounds:
– Row 250m/200m
– Max Hang Squat Cleans (135/95)
*Rest 2 minutes between rounds.

L100

A.
Hang Power Snatch: 5 x 5

B.
Three 2-Minute Rounds:
– Row 250m
– Max Goblet Squats
*Rest 2 minutes between rounds.

 


Wednesday, May 23, 2018

L200

A.
Kipping Skill Work

B.
15 Minute EMOTM:
– Minute 1: 20 Russian KBS (70/53)
– Minute 3: 10 C2B
– Minute 4: 10 L/R KB Push Presses (70/53)

If you fail to complete the work required in any minute, rest the following minute.

L100

B.
15 Minute EMOTM:
– Minute 1: 8 DB Strict Press
– Minute 2: 10 Burpees
– Minute 3: 8 Pull Ups

 


Thursday, May 24, 2018

L200

A.
OHS: 2, 2, 2, 2, 2
*Add weight every set.

B.
For Time:
– Run 600m
– 30 OHS 115/75
– Run 600m

L100

A.
Running Skill Work

B.
For Time:
– Run 600m
– 75 Russian KBS
– Run 600m

 


Friday, May 25, 2018

L200

A.
HSPU Skill work

B.
Three Rounds for Time:
– 15 Deadlift (225/135)
– 15 HSPU

L100

B.
Three Rounds for Time:
– 20 Box Jumps
– 20 Alt. DB Snatches
– 20 Mountain Climbers

 


Saturday, May 26, 2018

L100 and L200

A.
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

 


Sunday, May 27, 2018

L100 and L200

A.
Teams of 2

AMRAP 16:
– 30 Power Snatches 95/65
– 30 Rowing Calories
– 60 Double Unders

 


Weekly Programming: 0514 – 0520

Monday, May 14, 2018

L200

A.
E2MOTM for 12 Minutes (6 Sets):
– 1 Clean & Jerk
*Add weight each set.

B.
“Grace”
For Time:
– 30 Ground to Overhead (135/95)

L100

A.
Hang Power Clean: 3 x 5

B.
For Time:
– 350m Row
– 30 Russian KBS
– 350m Row

 


Tuesday, May 15, 2018

L200

A.
Ring dip skill work

B.
Three Rounds for Time:
– 400m Run
– 15 T2B
– 15 Ring Dips

L100

A.
Kipping Skill Work

B.
12 Minutes AMRAP:
– 200m Run
– 15 Hanging Knee Raises
– 10 Push Ups

 


Wednesday, May 16, 2018

L200

A.
Back Squat: 4 x 4
*At 80% of 1RM.

Then:

Back Squat: 1 x Max Reps
*At 85% of 1RM.

B.
10 Minute AMRAP:
– 5 Burpee Pull Ups
– 10 Alt. DB Snatches (50/35)
– 10 Box Jumps 24/20″

L100

A.
Back Squat: 4 x 8

B.
8 Minute AMRAP:
– 10 Ring Rows
– 20 Air Squats

 


Thursday, May 17, 2018

L200

A.
N/A

B.
18 Minutes AMRAP:
– 60 Double Unders
– 10 Deadlift (225/135)
– 15 Wallballs 20/14#

L100

A.
Row Skill Work

B.
Three Rounds for TIme:
– Row 400m/300m
– 20 Alt. Mountain Climbers
– 15 Wall Balls

 


Friday, May 18, 2018

L200

A.
Push Jerk: 5 x 5

B.
3 RFT:
– Row 400/300m
– 20 Push Jerk 95/65

Time cap 12 mins

L100

A.
Strict Press: 3 x 5

B.
Three Rounds:
– 30 Seconds Burpees
– 30 Seconds Rest
– 30 Seconds DB Push Press
– 30 Seconds Rest
– 30 Seconds Box Jumps
– 30 Seconds Rest
*Score is total reps.

 


Saturday, May 19, 2018

L100 and L200

A.
IN TEAMS OF FOUR

20 Minute AMRAP:
– Station 1: 500m Row
– Station 2: 30 Thrusters (75/55)
– Station 3: 20 Pull Ups
– Station 4: Rest
*Rotate only once all athletes complete work at their station.

 


Sunday, May 20, 2018

L100 and L200

A.
HSPU Skill Work

B.
For Time:
– 400m Run
– 21 HSPU
– 400m Run
– 18 HSPU
– 400m Run
– 15 HSPU
– 400m Run
– 12 HSPU

 


Weekly Programming: 0507 – 0513

Monday, May 07, 2018

L200

A.
Deadlift: 4, 4, 4, 4, 4

B.
Two 2 Minute Rounds:
– Row (300m/250m)
– Max Burpee Box Jump Overs (24/20)
*Rest 2 minutes between rounds. Score is total Burpee Box Jump Overs.

L100

A.
Deadlift: 4 x 4

B.
Two 2 Minute Rounds:
– 200m Sprint
– Max Burpees
*Rest 2 minutes between rounds. Score is total Burpees.

 


Tuesday, May 08, 2018

L200

A.
8 Minute AMRAP:
– 5 HSPU
– 10 Thrusters (95/65)

Rest 5 minutes, then:

8 Minute AMRAP:
– 40 Double Unders
– 10 Pull Ups

L100

A.
13 Minute AMRAP:
– 10 DB Push Press
– 10 Box Jumps
– 10 Calories on rower

 


Wednesday, May 09, 2018

L200

A.
Snatch: 5 x 3

B.
Run 1 mile

L100

A.
Double Under Skill Work

B.
12 Minute AMRAP:
– 20 Double Unders
– 10 Pushups
– 20 Russian KBS

 


Thursday, May 10, 2018

L200

A.
Skill Work: Bar Muscle Up

B.
3 Rounds for Time:
– 400m Run
– 20 Goblet Squat (53/35)
– 5 Bar Muscle Ups

L100

A.
Hang Power Snatch: 4 x 3

B.
5 Rounds for Time:
– 200m Run
– 10 Pull Ups

 


Friday, May 11, 2018

L200

A.
Pause Front Squat: 2, 2, 2, 2, 2
*Tempo is 3-2-1. Build over the course of five sets to a heavy double.

B.
10 Minute AMRAP:
– 1 Deadlift (115/75)
– 1 Hang Power Clean
– 1 Front Squat
– 1 Push Press
*Anytime barbell settles on ground, perform 5 burpees.

L100

A.
Back Squat: 5 x 5

B.
10 Minute AMRAP:
– 10 Db Snatches
– 15 Air Squats

 


Saturday, May 12, 2018

L100 and L200

A.
IN TEAMS OF FOUR

24 Minute AMRAP:
– Station 1: 10 Burpees
– Station 2: 15 Wall Ball (20/14)
– Station 3: 12 Box Jumps (24/20)
– Station 4: OH Plate Hold (25/15)
*Partners can only rotate once everyone has completed work at their station. If partner at Station 4 drops plate, team must stop and run 200m together.

 


Sunday, May 13, 2018

L100 and L200

A.
Sprint: 4 x 100m

B.
“Volkswagen”
For Quality:
21-15-9
– Bench Press (Bodyweight)
– Strict Pull Ups

 


Weekly Programming: 0430 – 0506

Monday, April 30, 2018

L200

A.
Strict Press: Max for Day
Then:
Push Press: 2 x Max Reps @ 85% of Max Strict Press
*Rest 3 minutes between sets.

B.
9 Minute AMRAP:
– 200m Run
– Max Unbroken Wall Ball (20/14)
*Run with Wall Ball. Score is total reps.

L100

A.
KB Farmer’s Carry: 5 x Max Gym Laps

B.
12 Minute AMRAP:
– 200m Run
– 20 Russian KBS

 


Tuesday, May 01, 2018

L200

A.
Front Squat: 5 x 5

B.
12 Minute AMRAP:
– 10 Burpees
– 20 Front Squats 95/65
– 30 Double Unders

L100

A.
Front Squat: 3 x 5

B.
10 Minute AMRAP:
– Row (300m/200m)
– 20 Alt. Walking Lunges

 


Wednesday, May 02, 2018

L200

A.
Kipping T2B Skill Work

B.
E5MOTM for 20 Minutes (4 sets):
– 12 T2B
– 15 Push Ups
– Row (400m/300m)

L100

A.
Hang Power Clean: 4 x 4

B.
5 RFT:
– 8 DB Snatches
– 8 DB Hopping Burpees

 


Thursday, May 03, 2018

L200

A.
Clean: 3, 3, 3, 3, 3
*Add weight each set. Build to heavy triple.

B.
For Time:
– 30 Russian KBS (70/53)
– 20 Burpee Box Jump Overs (24/10)
– 10 Squat Cleans (155/115)

L100

A.
Kipping Pull Up Skill Work

B.
2 rounds for time:
– 30 Goblet Squat
– 20 Russian Twist
– 10 Pull Ups

 


Friday, May 04, 2018

L200

A.
Pull-Up Skill Work

B.
AMRAP 18:
– 16 In-place reverse front rack lunges 135/95
– 24 Pull-Ups
– 32 Rowing Calories

L100

A.
Dumbbell Floor Press: 5 x 5

B.
2 Rounds:
– Max DB Box Step Ups
– Max Ring Row
*Rest 3 minutes between sets.

 


Saturday, May 05, 2018

L100 and L200

A.
Reverse Sled Pull: 5 x 50m
*As heavy as possible.

B.
E3MOTM for 15 Minutes (5 sets):
– 11 Thrusters (95/65)
– Run 200m

 


Sunday, May 06, 2018

L100 and L200

A.
PARTNER WORKOUT

25 Minute AMRAP:
– 50 Double Unders
– 40 Russian KBS (53/35)
– 30 Wall Ball (20/14)
– 20 Box Jumps (24/20)
– 10 DB Thrusters (50/35)
*Partners split work as necessary.

 


Weekly Programming: 0423 – 0429

Monday, Apr 23, 2018

L200

A.
Pistol Skill Work

B.
For Total Reps:
2 Minutes: Russian KBS (70/53)
2 Minutes: Burpee Box Jump Overs (24/20)
2 Minutes: Alt. Pistols
2 Minutes: Burpee Box Jump Overs
2 Minutes: Russian KBS

L100

A.
Strict Pull Up Strength Work: 5 x 5

B.
For Total Reps:
2 Minutes: Calories on Row
2 Minutes: Burpees
2 Minutes: Pull Ups

 


Tuesday, Apr 24, 2018

L200

A.
Strict Press: 5 x 5

B.
“Jackie”
– 1000m Row
– 50 Thrusters (45/35)
– 30 Pull Ups

L100

A.
Thruster: 5 x 5

B.
For Time:
– 20 Burpees Over Bar
– 40 Thrusters (45/35)
– 20 Burpees Over Ber

 


Wednesday, Apr 25, 2018

L200

A.
E2MOTM for 12 Minutes (6 sets):
– High Hang Snatch + Hang Snatch
*Add weight each round.

B.
4 Round for Time:
– 20 Wall Ball (20/14)
– 5 Power Snatch (135/95)

L100

A.
12 Minute AMRAP:
– 15 Wall Ball
– 10 Alt. DB Snatches

B.
Pendlay Row: 4 x 5

 


Thursday, Apr 26, 2018

L200

A.
8 min AMRAP:
– 8 T2B
– 20 Double Unders

Rest 4 min then

8 min AMRAP:
– 12 DB Push Press 50/35
– 12 Russian Twists 45/25

L100

A.
BB Push Press: 5 x 4

B.
8 Minute AMRAP:
– 12 Box Jumps
– 12 DB Push Press

 


Friday, Apr 27, 2018

L200

A.
Deadlift: 6 x Varies:
– Set 1: 5 Reps (75%)
– Set 2: 5 Reps (75%)
– Set 3: 3 Reps (80%)
– Set 4: 2 Reps (85%)
– Set 5: 1 Rep (90%)
– Set 6: 5 Reps (85%)

B.
3 Rounds for Time:
– 400m Run
– 20 Walking Lunges (70/53)

L100

A.
Deadlift: 3 x 5

B.
5 Rounds for Time:
– 200m Run
– 12 Alt. DB Front Rack Walking Lunges

 


Saturday, Apr 28, 2018

L100 and L200

A.
Rope Climb Skill Work

B.
PARTNER WORKOUT

23 Minute AMRAP:
– Row (500m/400m)
– 3 Rope Climbs
– 10 Box Jumps (24/20)
*Partners alternate movements.

 


Sunday, Apr 29, 2018

L100 and L200

A.
“Mind Eraser
20 Minute AMRAP:
– 7 Power Cleans (135/95)
– 7 Burpees
– 200m Run

B.
Back Squat: 3 x 4

 


Weekly Programming: 0416 – 0422

Monday, Apr 16, 2018

L200

A.
Pause Front Squat: 5 x 3
*Tempo 3-2-1.

B.
Three sets of 3 minute sprints:
– 10 Alt. In-place Reverse KB Lunges (1 KB @ 53/36)
– 10 Box Jumps (24/20)
– 15 KB Swings 53/36
*Rest 90 seconds between rounds. Start where you left off each round.

L100

A.
Back Squat: 3 x 5

B.
Three rounds of 3 minute:
– 10 Alt. In-place Reverse KB Lunges (1 KB)
– 30 Single Unders
– 15 KB Swings
*Rest 1 min between rounds. Start where you left off each round.

 


Tuesday, Apr 17, 2018

L200

A.
Kipping Skill Work

B.
18 Minute EMOTM (6 Rounds):
– Minute 1: Row (200/150m)
– Minute 2: 15 Pull-Ups
– Minute 3: 12 DB Thrusters (50/35)

L100

A.
Wall Walk/HSPU Skill Work

B.
15 Minute EMOTM (5 Rounds):
– Minute 1: 3 Wall Walks
– Minute 2: 6 Strict Pull-Ups
– Minute 3: 9 Box Jumps

 


Wednesday, Apr 18, 2018

L200

A.
Clean & Jerk: Max for Day

B.
8 Minute AMRAP:
– 10 G2OH (115/75)
– 10 Bar Hopping Burpees

L100

A.
Hang Power Snatch: 4 x 4

B.
10 Minute AMRAP:
– 10 Alt. DB Snatches
– 10 Lateral DB Hopping Burpees

 


Thursday, Apr 19, 2018

L200

A.
8 Minute AMRAP:
– 20 Double Unders
– 15 Wallballs 20/14

Rest 4 mins, then:

8 Minute AMRAP:
– 5 DB Man Makers (50/35)
– 10 V-Ups

B.
Max Strict Presses in 3 mins at 70% of 1RM.

L100

A.
5 Minute AMRAP:
– 30 Single Unders
– 10 Alt. Reverse Lunges

Rest 60 seconds, then:

5 Minute AMRAP:
– 10 Wall Ball
– 10 Mountain Climbers

B.
Alt. Weighted Box Step Ups: 5 x 10

 


Friday, Apr 20, 2018

L200

A.
HSPU Skill Work

B.
15 Minute AMRAP:
– 400m Run
– 15 C2B Pull Ups
– 15 HSPU

L100

A.
Strict Press: 5 x 3

B.
12 Minute AMRAP:
– 200m Run
– 12 Ring Row
– 8 Pike Push Ups

 


Saturday, Apr 21, 2018

L100 and L200

A.
N/A

B.
PARTNER WORKOUT

6 Minute AMRAP:
– 6 Deadlift (225/135)
– 6 Lateral Bar Hopping Burpees

Rest 3 minutes, then:

6 Minute AMRAP:
– 6 Box Jump Over (24/20)
– 6 Push Up

Rest 3 minutes, then:

6 minute AMRAP:
– 6 Power Clean (115/75)
– 6 Air Squats
*Partners alternate complete rounds.

 


Sunday, Apr 22, 2018

L100 and L200

A.
Overhead Squat 4 x 4

B.
“Nancy”
5 RFT:
– Run 400m
– 15 OHS 95/65

 


Weekly Programming: 0409 – 0415

Monday, Apr 09, 2018

L200

A.
Every 7 minutes for 28 minutes (4 sets):
– 50 Double Unders
– 10 Push Press (115/75)
– 10 Back Squat (115/75)
– 400m Run
*Rest with time remaining

L100

A.
Double Under Skill Work

B.
Every 4 minutes for 16 minutes (4 sets):
– 30 Double Unders
– 15 DB Push Press
– 250m Row

 


Tuesday, Apr 10, 2018

L200

A.
Power Snatch: 5 x 3

B.
For reps/calories:
– 3 Minutes Rowing
– 3 Minutes Power Snatches (135/95)
– 3 Minutes of Burpees to a Target

L100

A.
Hang Power Clean: 4 x 4

B.
3 rounds for reps/calories:
– 1 Minute of Rowing Cals
– 1 Minute of Russian KBS
– 1 Minute of Athletic Burpees

 


Wednesday, Apr 11, 2018

L200

A.
Three 4 minute AMRAPs:
– 10 T2B
– 15 Push Ups
– 20 Jumping Air Squats
*Rest 2 minutes between sets. Pick up where you left off.

B.
Front Squat: 4 x 4 across ~80%

L100

A.
Front Squat: 5 x 5

B.
Two 4 minute AMRAPs:
– 8 Hanging Knee Raises
– 12 Push Ups
– 16 DB Front Squats
*Rest 2 minutes between sets. Pick up where you left off.

 


Thursday, Apr 12, 2018

L200

A.
Push Press: 6 x Varies
– Set 1: 3 Reps @75%
– Set 2: 3 Reps @ 80%
– Set 3: 2 Reps @ 85%
– Set 4: 2 Reps @ 90%
– Set 5: 1 Rep @ 95%
– Set 6: 1 Rep @ 95%

B.
24-18-12:
– Thrusters 95/65
– Calories on the Rower

Time cap: 12 mins

L100

A.
Push Press: 5 x 3

B.
10 Minute AMRAP:
– 20 Alt. DB Box Step Ups
– 5 Wall Walks

 


Friday, Apr 13, 2018

L200

A.
Ring Support/Dip Skill Work

B.
AMRAP 15:
– Run 400m
– 15 HSPU (or 7 Wall Walks)
– 20 Pull-Ups

L100

A.
Deadlift: 3 x 5

B.
AMRAP 15:
– Run 400m
– 15 Push-Ups
– 20 Ring Rows

 


Saturday, Apr 14, 2018

L100 and L200

A.
Bench Press: Heavy Double

B.
Teams of 2:

AMRAP 20:
– Run 200m (together)
– 20 Athletic Burpees
– 30 Kettlbell Swings 53/36

Split the reps as needed

 


Sunday, Apr 15, 2018

L100 and L200

A.
Teams of 3
5 Rounds for reps:
– 1 min of Box Jump Overs
– 1 min of DB snatches (50/35)
– 1 min of Wall Balls
– 1 min of Rest

B.
3 Rounds NOT for time:
– 20 Banded Good Mornings
– 15 V-Ups

 


Weekly Programming: 0402 – 0408

Monday, Apr 02, 2018

L200

A.
Every 2 minutes on the minute:
– 5 Bench Press

Same weight for all 5 sets. Team up with partner, alternate minutes.

B.
In Teams of Three:

15 Minute AMRAP
– Station 1 = 500m Row
– Station 2 = AMRAP 10 C2B / 10 Burpees
– Station 3 = Rest

*One partner working at each station. Scores is Rds+Reps on station 2.

L100

A.
Dumbbell Floor Press: 4 x 8

B.
In Teams of Three:

15 Minute AMRAP
– Station 1 = 300m Row
– Station 2 = AMRAP 10 Pull Ups / 10 Burpees
– Station 3 = Rest

*One partner working at each station.

 


Tuesday, Apr 03, 2018

L200

A.
Back Squat: 6 x Varies
– Set 1 = 5 reps at 75%
– Set 2 = 5 reps at 80%
– Set 3 = 3 reps at 85%
– Set 4 = 3 reps at 90%
– Set 5 = 2 reps at 95%
– Set 6 = 2 reps at 95%

*Rest approx. 2 minutes between sets

B.
12 Minute AMRAP
– 40 Double Unders
– 20 Wall Ball (20/14)
– 10 T2B

L100

A.
Back Squat: 3 x 8

B.
12 Minute AMRAP
– 20 DB Front Rack Walking Lunges
– 15 Abmat Sit Ups
– 10 Wall Ball

 


Wednesday, Apr 04, 2018

L200

A.
Superset 5 sets of 6 reps
– Bent Over Dumbbell Row
– Standing Dumbbell Strict Press

B.
Row 2K for time

L100

A.
Superset 5 sets of 6 reps
– Bent Over Dumbbell Row
– Standing Dumbbell Strict Press

B.
Row 2K for time

 


Thursday, Apr 05, 2018

L200

A.
Power Clean: Max for the Day

B.
For Time:
– 15 Power Cleans (155/105)
– 30 Ring Dips
– 10 Power Cleans
– 20 Ring Dips
– 5 Power Cleans
– 10 RIng Dips

Time cap 12 mins

L100

A.
Hang Power Snatch: 6 x 3

B.
8 Minute AMRAP
– 10 Dips
– 10 Push Ups
– 20 Russian KBS

 


Friday, Apr 06, 2018

L200

A.
E2MOTM for 12 Minutes (6 sets):
– 2 Snatch

*Add weigth each round.

B.
Three 2 Minute Rounds:
– 10 Front Squats (135/95)
– 10 Box Jump (30/24)
– Row for Max Calories

*Rest 2 minutes between rounds.

L100

A.
Strict Pull Up: 5 x 3

B.
10 Minute AMRAP
1, 2, 3, 4, 5, 6, …
– DB Man Makers
– Wall Walks

 


Saturday, Apr 07, 2018

L100 and L200

A.
Sled Pull: 5 x 50m

*As heavy as possible.

B.
5 x 200m sprints

Sprint every 3 mins

 


Sunday, Apr 08, 2018

L100 and L200

A.
PARTNER WORKOUT

30 Minute AMRAP:
– 1000m Row
– 100 KB Deadlifts (70/53)
– 400m KB Farmer Carry
– 100 KB Walking Lunges

*Parterns split work as desired.

 


Weekly Programming: 0326 – 0401

Monday, Mar 26, 2018

L200

A.
Deadlift: 6 x Varies
– Set 1 = 5 reps at 75%
– Set 2 = 5 reps at 80%
– Set 3 = 3 reps at 85%
– Set 4 = 3 reps at 90%
– Set 5 = 2 reps at 95%
– Set 6 = 2 reps at 95%
*Rest approx. 2 minutes between sets

B.
3 x 500m Row
*1:1 work/rest ratio

L100

A.
Deadlift: 3 x 5

B.
10 Minute AMRAP:
– 10 Burpees
– 20 Russian KBS

 


Tuesday, Mar 27, 2018

L200

A.
Ring Muscle Up Skill Work

B.
Four Rounds for Time:
– 400m Run
– 10 T2B
– 10 Ring Dips

L100

A.
Kipping T2B Skill Work

B.
5 Rounds for Time:
– 200m Run
– 10 Hanging Knee Raises
– 2 Wall Walks

 


Wednesday, Mar 28, 2018

L200

A.
Back Squat: 5 x 5

B.
For Time:
– 40 Wall Ball (20/14)
– 15 Burpee Box Jump Over (24/20)
– 30 Wall Ball
– 10 Burpee Box Jump Over
– 20 Wall Ball
– 5 Burpee Box Jump Over

L100

A.
Back Squat: 3 x 7

B.
For Time:
– 25 Box Jump
– 15 Push Up
– 20 Box Jump
– 10 Push Up
– 15 Box Jump
– 5 Push Up

 


Thursday, Mar 29, 2018

L200

A.
Push Press: 6 x 3

B.
12 Minute AMRAP:
– 10 Alt. DB Hang Clean (50/35)
– 10 HSPU
– 10 Russian KBS (53/35)

L100

A.
Strict Press: 5 x 3

B.
8 Minute AMRAP:
– Calorie Row (12/10)
– 12 Wall Ball

 


Friday, Mar 30, 2018

L200

A.
Clean: 5 x 3

B.
“Jackie”

For Time:
– 1000m Row
– 50 Thrusters (45/35)
– 30 Pull Ups

L100

A.
Hang Power Clean: 4 x 3

B.
12 Minute AMRAP:
– 3 Hang Power Clean
– 6 Lateral Bar Hopping Burpees
– 9 Air Squats

 


Saturday, Mar 31, 2018

L100 and L200

B.
PARTNER WORKOUT

25 Minute AMRAP:
– 400m Run
– 40 Air Squats
– 10 Alt. DB Box Step Ups (50/35)
*Partners alternate movements.

 


Sunday, Apr 01, 2018

L100 and L200

A.
Turkish Get Up Skill Work

B.
15 Minute AMRAP
– 20 Alt. DB Snatches (50/35)
– 40 Double Unders
– 3 Bar Muscle Ups

 


Weekly Programming: 0319 – 0325

Monday, Mar 19, 2018

L200

A.
Strict Pull Up: 6 x 3
*Add weight as necessary

B.
Three Rounds for Time:
– 400m Run
– 10 C2B Pull Ups
– 15 Thrusters 95/65
Time cap: 15 mins

L100

A.
Kipping Pull Up Skill Work

B.
10 Minute EMOTM (5 sets each)
– Minute 1 = Max Ring Rows
– Minute 2 = Max DB Snatches

 


Tuesday, Mar 20, 2018

L200

A.
Power Snatch: 5 x 2

B.
8 Minute AMRAP:
– 6 Power Snatches (95/65)
– 12 Wallballs (20/14)

L100

A.
Hang Power Snatch: 5 x 3

B.
10 Minute AMRAP:
– 5 Box Jump
– 6 KB Goblet Squats
– 7 Russian KBS

 


Wednesday, Mar 21, 2018

L200

A.
Front Squat: 5 x Varies
– Set 1 = 5 reps at 75%
– Set 2 = 5 reps at 80%
– Set 3 = 3 reps at 85%
– Set 4 = 2 reps at 90%
– Set 5 = 2 reps at 95%
*Rest approx. 2 minutes between sets

B.
For Time:
– 20 DB Front Rack Walking Lunges (1DB x 50/35#)
– 20 Box Jumps 24/20″
– 20 DB Front Rack Walking Lunges
– 20 Burpee Box Jumps 24/20″
– 20 DB Front Rack Walking Lunges
– 20 Burpee Box Jump Overs 24/20″
– 20 DB Front Rack Walking Lunges

L100

A.
Alt. Reverse Front Rack Lunges: 4 x 8
*Performed out of the cage

B.
For Time:
– 30 DB Walking Lunges
– 20 DB Push Press
– 20 DB Walking Lunges
– 15 DB Push Press
– 10 DB Walking Lunges
– 10 DB Push Press

 


Thursday, Mar 22, 2018

L200

A.
Rowing skill work

B.
20 min AMRAP:
– 40 Double Unders
– 20 Russian KBS (53/35)
– Row 350/250m

L100

A.
Bench Press: 3 x 5

B.
Three Rounds:
– Burpee 50 secs, rest 10 secs
– Burpee 40 secs, rest 20 secs
– Burpee 30 secs, rest 30 secs
– Burpee 20 secs, rest 10 secs
– Burpee 10 secs, rest 50 secs
*Score is total number of Burpees.

 


Friday, Mar 23, 2018

L100 and L200

A.
OPEN Workout 18.5

 


Saturday, Mar 24, 2018

L100 and L200

B.
PARTNER WORKOUT

20 Minute AMRAP
– 1000m Row
– 40 Russian Twists 45/25
– 30 Push Presses 95/65
– 20 DB Box Step Ups (50/35)
*Split work as desired

 


Sunday, Mar 25, 2018

L100 and L200

A.
Overhead Squat: 6 x 3

B.
4 Rounds for Time:
– 200m Run
– 10 OHS (115/80)