Weekly Programming: 0212 – 0218

Monday, Feb 12, 2018

L200

A.
“Fran”

21-15-9
– Thrusters (95/65 lbs)
– Pull Ups

B.
Single-Arm Dumbbell Row: 2 x 8**

**8 each arm per set. Rest 60 seconds after each arm.

L100

A.
For Time:
– 1000m Row

B.
Single-Arm Dumbbell Row: 2 x 8**

**8 each arm per set. Rest 60 seconds after each arm.

 


Tuesday, Feb 13, 2018

L200

A.
HSPU Skill Work

B.
Three 6 Minute Rounds*:
– 500m Row
– 30 Russian KBS (70/53 lbs)
– 15 HSPU

*Score is slowest round.

L100

A.
Hang Power Snatch: 4 x 4

B.
Three 5 Minute Rounds*:
– 15 Burpees
– 25 Russian KBS
– 4 Wall Walks

*Score is slowest round.

 


Wednesday, Feb 14, 2018

L200

A.
9 Minute EMOTM

Mins 1-3:
– 2 High Hang Snatch (50-65% of 1RM)

Mins 4-6:
– 1 Low Hang Snatch (65-80% of 1RM)

Mins 7-9:
– 1 Full Snatch (80+% of 1 RM)

B.
AMRAP 12:
– 400m Run
– 15 Burpees
– 20 Alt. DB Snatches (50/35 lbs)

L100

A.
Jump Rope Skill Work

B.
AMRAP 12:
– 200m Run
– 20 Box Jumps
– 20 Alt. DB Snatches

 


Thursday, Feb 15, 2018

L200

A.
Bench Press: 4 x 4

Immediately followed by:

2 sets for MAX reps at 90% of heaviest working set.

*Rest no more than 2 minutes between sets.

B.
16 Minute EMOTM (4 set of each):

Minute 1 – 15 T2B
Minute 2 – 15 Box Jump Overs 24/20″
Minute 3 – 15 Push Ups
Minute 4 – Rest

L100

A.
Push Press: 5 x 3

B.
16 Minute EMOTM (4 set of each):

Minute 1 – 200m Row
Minute 2 – 12 Hanging Knee Raises
Minute 3 – 12 Alt. DB Box Step Ups
Minute 4 – Rest

 


Friday, Feb 16, 2018

L200

A.
3-3-3-3-3 Power Cleans — work up to 80% of 1RM or until you lose speed and good form

B.
Three Rounds for Time:
– 10 Power Clean (135/95 lbs)
– 50 Double Unders

L100

A.
Back Squat: 3 x 5

B.
Three Rounds for Time:
– 30 Russian KBS
– 20 Jumping Lunges

 


Saturday, Feb 17, 2018

L100 and L200

A.
OHS 4-4-4-4 (from the rack)

B.
4 Rounds for time:
– 20/15 Row Calories
– 15 Overhead Squats 95/65

 


Sunday, Feb 18, 2018

L100 and L200

A.
Complete as many reps as possible.

All movements tabata style (i.e., 20 seconds on/10 seconds off for 8 rounds):

Air Squats

Rest 2 minutes.

T2B

Rest 2 minutes.

Burpees

Rest 2 minutes.

Box Jump Overs

Rest 2 minutes.

Muscle Ups, C2B, Pull Ups, or Ring Rows