Weekly Programming: 0305 – 0311

Monday, Mar 05, 2018

L200

A.
Deadlift: 5 x 3
*2 minutes between rounds.

B.
10 Minute EMOTM:
– 10 Alt. KB Front Rack Lunges (53/35)
– MAX Box Jumps (24/20)
*Score is total number of Box Jumps.

L100

A.
Strict Press: 3 x 5

B.
15 Minute AMRAP
– 25 Double Unders
– 12 Mountain Climbers
– 8 DB Shoulder-to-Overhead

 


Tuesday, Mar 06, 2018

L200

A.
HSPU Skill Work

B.
Two Rounds for Time:
– 35 Wall Ball
– 15 HSPU
– 35 Double Unders

L100

A.
Deadlift: 3 x 5

B.
8 Min EMOTM:
– 12 Alt. Reverse Lunges
– MAX Box Jumps
*Score is total number of Box Jumps.

 


Wednesday, Mar 07, 2018

L200

A.
10 Minute EMOTM (10 Rounds):
– 1 Hang Snatch + 1 Snatch
*Increase weight each minute.

B.
8 Minute AMRAP:
– 8 OH Squats (95/65)
– 8 C2B Pull Ups
– 8 Lateral Bar Hops (over and back is 1 rep)

L100

A.
OHS 4 x 4 – focus on positioning and movement quality, not weight

B.
12 Minute AMRAP:
– 12 Dumbbell Hang Power Cleans
– 12 Goblet Squats
– 12 Burpees

 


Thursday, Mar 08, 2018

L200

A.
Bench Press: 4 x 3

*Rest 3 minutes between max sets.

B.
Two Rounds for Reps/Calories:
– 90 Seconds Russian KBS (70/53)
– Rest 30 Seconds
– 90 Seconds Row for Calories
– Rest 30 Seconds
– 90 Seconds Push Ups
– Rest 30 Seconds

L100

A.
Hang Power Snatch: 5 x 3

B.
Two Rounds for Reps/Calories:
– 60 Seconds Ring Rows
– 30 Seconds Rest
– 60 Seconds Single Unders
– 30 Seconds Rest
– 60 Seconds Russian Twist 25/15#
– 30 Seconds Rest

 


Friday, Mar 09, 2018

L100 and L200

A.
OPEN Workout 18.3

 


Saturday, Mar 10, 2018

L100 and L200

A.
Pistol Skill Work

B.
Every 2 Minutes for 16 Minutes (8 Rounds):
– 200m Row
– 8 Alt. Pistols

 


Sunday, Mar 11, 2018

L100 and L200

A.
PARTNER WORKOUT

25 Minute AMRAP – “Dissecting Kelly”:
– 400m Run
– 30 Box Jumps (24/20)
– 30 Wall Ball (20/14)

*Partners alternate movements.