Weekly Programming: 0226 – 0304

Monday, Feb 26, 2018

L200

A.
Push Press 4 x 4 across 70-75%

B.
AMRAP 10:
– 30 Double Unders
– 12 Thrusters @ 95/65#
– 12 Bar Facing Burpees

L100

A.
Push Press 4 x 4 increase weights in small increments as long a form is good

B.
AMRAP 8:
– 12 Thrusters (empty bar)
– 12 Lateral Burpees over the bar

 


Tuesday, Feb 27, 2018

L200

A.
OHS 3 x 6 increasing

B.
3 rounds:
– 1 min: Max reps Box Jumps 24/20″
– 1 min: Max reps OHS 75/55
– 1 min: Max reps C2B

L100

A.
OHS 4 x 4 increase weights in small increments as long as form is good

B.
3 rounds:
– 15 Box Jumps
– 15 Ring Rows

 


Wednesday, Feb 28, 2018

L200

A.
Squat Cleans 5 x 1 increasing to a heavy single (not a max)

B.
AMRAP 8:
– 4 BB Reverse Lunges in place 95/65#
– 4 HSPU
– 8 Lunges
– 8 HSPU
– 12 Lunges
– 12 HSPU

Keep adding 4 reps each round until time expires.

L100

A.
Double Under Skill Work

B.
AMRAP 8:
– 4 DB Reverse Lunges in place
– 4 Hand Release Push-Ups
– 8 Lunges
– 8 Push Ups
– 12 Lunges
– 12 Push Ups

Keep adding 4 reps each round until time expires.

 


Thursday, Mar 01, 2018

L200

A.
Kipping work on the Pull-Up Bar

B.
AMRAP 8:
– Row 100m
– 8 Wallballs 20/14 to 10/9′ target
– 8 DB Snatches 50/35

L100

A.
Kipping work on the Pull-Up Bar

B.
AMRAP 8:
– Row 150m
– 10 Wallballs 20/14 to 10/9′ target

 


Friday, Mar 02, 2018

L200

A.
Open 18.2

L100

A.
Open 18.2

 


Saturday, Mar 03, 2018

L100 and L200

A.
Rope Climb Skill Work

B.
AMRAP 20:
– Run 400m
– 3 Rope Climbs
– 20 Russian Twists 45/25

 


Sunday, Mar 04, 2018

L100 and L200

A.
Back Squat 5 x 5 across @ 75-80%

B.
TEAMS OF 3
Follow the leader

For time:
– Row 750m
– 40 Front Squats 115/75
– 40 Push-Ups
– 40 KB Swings 70/53
– 40 Box Jump Overs 24/20″